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The skin you're in is amazing. It's the ultimate multitasker, simultaneously protecting your organs, shedding cells and keeping you cool or warm. But how much do you really know about your skin, aside from the fact that you should protect it from the sun's UV rays? We rounded up some fascinating facts about your body's largest organ: You have A LOT of skin. Your skin is your body's largest organ , with a surface area of approximately 22 square feet. (The second-largest organ in the body is the liver.) Not all the skin on your body is of the same thickness. The eyelids, for instance, have the thinnest skin -- at 0.05 millimeters -- while the palms and soles of the feet have the thickest skin, at 1.5 millimeters. Your skin is heavy. About 16 percent of your overall body weight is from your skin alone. Your skin isn't made up of just one layer. There are three layers of the skin : The epidermis, the dermis and the subcutis. The subcutis is the innermost layer and is made up of fat and collagen cells. The dermis is the middle layer and is responsible for 90 percent of skin's thickness. The epidermis is the outermost layer and serves as a protective barrier between the body and the environment. You shed a shocking amount of skin cells every minute. You lose 30,000 to 40,000 skin cells a minute! Your skin helps your body maintain temperature control. When you are over-heated blood vessels widen so that heat can be released easily through the skin. When your body is cold, the blood vessels in the skin constrict. Your skin was a different color when you were born. Healthy newborn baby skin is actually a deep red or purplish color and hands and feet are a blueish hue. Acne is the most common skin condition in the U.S., affecting 40 to 50 million Americans. More than 85 percent of people will experience it at least once in their lives. And acne even affects babies (well, kind of). The acne is not a result of raging baby hormones. Instead, this acne is caused by the mother s hormones that are still in the baby's blood. Scars are caused by damage to the second layer of skin, the dermis. Scar collagen is different from collagen in normal skin . As such, even when skin cells die and are replaced, scar collagen is not shed. Scar tissue does not grow hair . The way you sleep can affect your skin. Sleeping with your face buried in your pillow can lead to wrinkles . Babies' skin is covered with a waxy substance called vernix. Vernix is a film that protects the fetus's skin in the womb. It usually washes off with the baby's first bath. This article originally appeared in The Huffington Post

health

Make the following food swaps to stay on track with your health goals even when your schedule's insane. Healthy swaps Hitting the grocery store every week isn't easy when you're swamped with work, the gym, friends, family the list goes on. That's why it's even more important to have healthy staples in your pantry when you're looking to maintain your fitness and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup and pasta sauce, can sabotage the health goals you've been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT. Ready-to-eat breakfast cereal When you re reading a cereal box label, it s easy to be fooled: By adding vitamins, food companies can make even junky cereals look like good choices. Even those marketed as healthy can be high in sugar, says nutrition expert Kate Geagan, R.D.N. Think of it this way: Four grams of sugar on the label translates to one teaspoon of added sugar. Stock this instead: Steel-cut oats: Make this no-cook breakfast in no time. Soak steel-cut oats (not instant oatmeal) overnight. In the morning, top with almond milk, nuts and fresh fruit for sustained energy and performance, suggests Geagan. Pretzels Newsflash: Buying whole-grain, fat-free pretzels won t help get rid of your gut. Pretzels lack healthy fat, protein and fiber, so it s easy to eat an entire bag in one sitting and still not feel satisfied. Stock this instead: Pistachios Pistachios satisfy a craving for something salty but also deliver nutrients that keep you feeling full. They also have the largest serving size of any nut you get to eat 49 pistachios instead of 23 almonds, 21 hazelnuts, 18 cashews or 14 walnuts. In-shell pistachios are the best, because research has shown that the shells slow you down considerably, and you will consume about a third to a half less, Geagan says. White rice White rice isn t as fluffy and harmless as it seems. Aside from being stripped of nutrients, fiber and antioxidants, white rice is digested and absorbed quickly, creating a spike in blood sugar and insulin, leading to fat storage, says New York Rangers nutritionist Cynthia Sass, R.D. Stock this instead: Brown, red, black or wild rice Pick up brown rice or pilaf in the grocery store, or ask the Chinese takeout guy to substitute brown rice for white. It might cost a few more bucks, but it ll be worth it. Whole-grain rice options are higher in vitamins, minerals, antioxidants and fiber, and are digested and absorbed more slowly, which leads to a slower rise in blood sugar and insulin, allowing your cells to burn the good starch for fuel, rather than stock it away in fat cells, says Sass. White or "multi-grain" bread As tempting as it is to go old-school and pick up soft white bread, nutritionally you ll be better off leaving it on the shelf. White bread contains zero whole grains, which help stave off heart disease and diabetes. Even breads labeled multi-grain are deceiving, says White. They can contain enriched flour the stuff without fiber that ll only spike your blood sugar, not fill you up. Stock this instead: 100-percent whole-grain wheat or rye bread Look for a whole grain as the first ingredient in the ingredients list, advises Elisa Zied, R.D., author of Younger Next Week. Better yet, look for '100-percent whole grain' on the label. Men need three or more one-ounce servings of whole grains each day; they help with weight management and protect against many diet-related chronic diseases. Generic peanut butter Spreading PB on fruit or whole-wheat toast is a smart snack, but many popular brands have a hidden ingredient that can lower levels of good cholesterol and make your bad cholesterol levels skyrocket: If it s not natural, there can be trans fats in peanut butter, and a lot of people don t know that, says White. Even if it says zero trans fats on the label, if it s fully hydrogenated, which a lot of your peanut butters are, there can still be 0.5 grams of trans fats. Stock this instead: Natural peanut butter Read the ingredient list before you pick one. The list should have three things and three things only: peanuts, salt and oil, says White. Trail mix When they re dressed up with chunks of chocolate and dried fruit, many varieties of trail mix are more like candy. A lot of the packages are really high in sugar. Just a fourth-cup serving can range up to 150 calories, says White. Stock this instead: Homemade trail mix Customize the ingredients to your goals. To burn fat and build muscle, cut unwanted sugar and up the protein by focusing on oats, almonds and walnuts. Canned corn Vegetables seem like they d be a good pick no matter which ones you choose, but because corn contains so much starch, it isn t your best shot when it comes to nutrition. Stock this instead: Canned green beans Green beans are low in calories and better than corn due to significant amounts of nutrients like vitamin A, calcium and iron and a lack of sugar. Plain pasta sauce in a jar Going with a meatless or cheese-free sauce doesn t guarantee that it gets an A-plus. Cooked tomato products are generally low in fat and contain a good amount of the prostate-healthy antioxidant lycopene, but they can also contain outrageous amounts of blood-pressure-raising salt, says Dr. Janet Bond, R.D., author of Blood Pressure Down. Stock this instead: Spicy marinara sauce Look for a jar with some heat. When sauce is flavored with robust seasonings like chili pepper, less sodium is needed, notes Bond. White pasta When you re eating white pasta, you re getting robbed, as the stuff s been stripped of its fiber and bran, says White. Calories are better spent on foods that are going to deliver several nutrients and keep you feeling fuller, longer. Stock this instead: Whole-wheat pasta, quinoa, black or brown rice, and whole-grain couscous The switch will add more fiber and B vitamins, says White. And the taste difference? Once you get used to it, I find people prefer that over the white stuff. Canned soup Canned soup is another spot where you ll find heaps of sodium we re talking 800 mg per cup, says White. Stock this instead: Low-sodium canned soups, or sodium-free chicken stock The magic number for soup is 350 mg of sodium. Anything above that may have a negative impact on blood pressure. That goes for even the healthiest-sounding flavors, like vegetable or barley. An even better idea: Break out the blender and make your own soup. Combine sodium-free chicken broth, Roma tomatoes, broccoli, avocado and onions for a super-easy lunch or dinner. Traditional beef jerky The beef jerky you'll find in convenience stores lasts for a long time in the cabinet plus it s low in calories and offers a little bit of protein. But it also contains cancer-causing nitrates, high amounts of artery-clogging saturated fat and an amount of sodium that s off-the-charts. Stock this instead: Healthy beef jerky Scan labels to find dried beef products that specifically say they don t contain nitrates or artificial flavors. Healthier jerky usually has 8 to 12 grams of protein, less fat and saturated fat, and less sodium, says Dr. Susan Mitchell, R.D., author of Fat Is Not Your Fate. Cereal bars Stashing a few cereal bars in your gym bag for when you re starving later in the day is good thinking, but don t choose the wrong one: Some of these cereal bars are loaded with sugar, says White. In fact, a 4-ounce cereal bar can contain up to 30 grams of sugar. Stock this instead: Hearty bars with ingredients you can see The bar should pass the sight test: You should be able to make out individual pieces of fruit, nuts and seeds, like cashews, oats, cranberries, chia seeds and dates. Powdered coffee creamer If black coffee isn t your thing, using creamer gives you a quick milky taste, but when you break down what you re putting into your body, it just isn t worth it. It s empty calories, fat, sugar and salt, says White. Stock this instead: Almond milk, coconut milk or skim milk These milks give you three things that the powdered stuff won t: calcium, water and some protein. Movie theater style popcorn Just because you're not pumping butter-flavored oil into a tub of popcorn in the theater doesn't mean you're safe. "A lot of the 'movie' popcorns out there now have trans fats and are loaded with butter," says White. And let's get real: You're probably not going to stick to the recommended serving size. "Three cups is a serving, which is 90 calories. I don't know many people who can just hold off to three cups." Stock this instead: Air-popped popcorn Not all popcorns are evil. "Popcorn is a healthy snack," says White. "It has a lot of fiber." Just make sure you choose the right kind. With air-popped, you can eat more of it without regretting it in the morning.

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Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber, and you'll feel satisfied enough to stick to a weight-loss plan. Feeling sluggish? Losing weight doesn't have to mean hunger pangs and feeling half-dead at your desk all day. The trick to trimming down without feeling tortured: "Shift to a fiber-rich diet with ample sources of lean protein it's the simplest way to reduce your caloric intake without eating less," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear with Fiber! Foods high in fiber or protein have fewer calories per gram, so you can pile up your plate without piling on the pudge. Picking real food over gimmicky weight loss bars and shakes will also help you keep your head in the healthy-eating game. "Being balanced in the food you eat will make you feel balanced mentally," says Bonnie Taub-Dix, RD, a New York City-based nutrition expert and author of Read It Before You Eat It. "You'll know that you've eaten something solid and can get on with your day." We asked these two dietitians to weigh in on the healthiest feel-fuller foods. Here are their top 10 picks. Pistachios Not all nuts are created equal. Pistachios are one of the lowest-calorie and lowest-fat nuts out there, says Zuckerbrot. And because of that, you'll get to eat more of them. A 1-ounce serving equals 48 pistachios, while 28 peanuts or 22 almonds set you back the same number of calories. Pistachios can also help protect your ticker: "Almost all of the fat found in pistachios are heart-healthy mono- and polyunsaturated fats, which when consumed in combination with a healthy diet may reduce the risk of heart disease," says Zuckerbrot. Non-starchy vegetables Zero-calorie foods are too good to be true, but veggies like cucumbers, carrots, zucchini, celery, broccoli and cabbage come pretty close. Since they're made up of mostly water and fiber, they're naturally very low in calories. "Fiber also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach," notes Zuckerbrot. If you're not a raw veggies type of guy, use produce to bulk up sandwiches, soups and omelets. Cheese Despite what your Paleo-preaching CrossFit friends tell you, if you're trying to lose weight, you might want to think twice before ditching dairy. Cheese is a satisfying, portable and inexpensive food that's packed with calcium, vitamin D, and protein, notes Taub-Dix. "Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day," says Zuckerbrot. Stick to reduced-fat or part-skim varieties and work cheese into fiber-rich snacks, like string cheese with an apple or cottage cheese with diced pineapple on high-fiber crackers. Raspberries When your sweet tooth rears its head, reach for raspberries. A one-cup serving provides 8 grams of filling fiber and sets you back only 60 calories. Eat them as-is or throw them into a smoothie or on top of a salad you'll do your entire body a favor. "Raspberries are also bursting with vitamin C, a cancer-fighting antioxidant that keeps free radicals from causing damage to cells," says Zuckerbrot. Greek yogurt Greek yogurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. "Problem is, everyone likes to chew, and yogurt doesn't always do the trick alone," says Taub-Dix, who suggests adding in nuts, dried fruit or cereal that is whole-grain, high in fiber and low in sugar. If you're not a fan of Greek yogurt, try a 2-percent fat variety, like Chobani 2-percent low-fat Greek yogurt. It's creamier and only slightly higher in calories compared to plain nonfat Greek yogurt (130 versus 100 calories for 6 ounces). Cereal Returning to a childhood comfort food hardly seems like a weight loss tactic, but cereal can make for a healthy meal when you're in a hurry as long as you don't pick a brand with a rabbit on the box. "High fiber whole-grain cereals not only provide ample fiber, but are also loaded in B vitamins, antioxidants and trace minerals such as iron, zinc, copper and magnesium," says Zuckerbrot. Top your bowl with skim milk and a few sliced almonds and use a measuring cup to keep portions in check, advises Taub-Dix. Broth-based soup Broth-based soup is a triple threat when it comes to feeling full for fewer calories. Most recipes are loaded with fiber-rich vegetables and lean protein, like chicken or shrimp. Plus, the warm liquid takes up plenty of space in your stomach. Eating soup as a pre-lunch snack helped participants in a Penn State University study take in 100 fewer calories during their midday meal than those who opted for other snacks or no snack at all. Researchers suggest that soup's satisfying combination of liquids and solids makes it an appetite suppressant. Salmon Be honest: chicken gets boring. But salmon is another excellent source of lean protein that comes with a fat-fighting advantage. "Salmon is a good source of Omega-3 fatty acids, which may help aid weight loss by improving glucose sensitivity, reducing insulin resistance, reducing inflammation and speeding up the oxidation of fat," says Zuckerbrot. For a super-satiating meal, serve the fish alongside roasted vegetables. Pick artichokes, spinach or broccoli, which all provide at least 5 grams of fiber per serving. Hummus Not only are chickpeas packed with protein, hummus also gives you an excuse to eat more fiber-rich vegetables for a fraction of the calories of higher-fat sour cream or mayo-based dips. Pair hummus with snap peas, jicama, carrots or celery and enjoy it when you get home from work and are making dinner or waiting for take-out to arrive, suggests Taub-Dix. Almond butter Almond butter is creamy and decadent, and you don't need to eat a ton of it to feel satisfied. Plus, it has more calcium and fiber than peanut butter for the same number of calories (approximately 100 for 1 tablespoon). Spread almond butter on a slice of whole-grain bread, advises Taub-Dix. Whole-grain bread packs more fiber than white bread, so it takes longer to break down in the body and will keep your energy levels up for a longer period of time.

health

Kick these bad habits you probably don't think twice about doing. Drinking diet soda It's calorie-free, but it still comes with a cost. New research published in the American Journal of Public Health suggests that diet soda drinkers take in more total calories throughout the day than those who skip the fizzy beverage. More specifically, overweight and obese adults who drink diet soda take in 88-194 more calories, on average, each day in comparison to adults who do not drink diet or regular soda. Eating out too often When eating out, zero in on certain words on a restaurant menu: Anything breaded, fried, crusted, smothered or creamed will likely be higher in fat than something that is grilled, broiled or sautéed. Cut down on the condiments and toppings as well e.g., hold the mayo and don't ask for extra cheese. Of course, these things are much easier to accomplish when eating at home. Being lazy on weekends Research from Northwestern University has linked staying up late and then sleeping in the next morning to weight gain. Study subjects who went to bed after midnight, woke up mid-morning and ate their first meal of the day around noon consumed more calories a day, ate more fast food and consumed fewer fruits and vegetables than those who routinely went to bed before midnight and woke up around 8 a.m. each morning. Bottom line: If your weekly routine has you going to bed relatively early each night and waking up early for work every morning, keep up with that routine on weekends. Fighting stress with sugar Put down that late afternoon candy bar your judgment's likely being clouded by your never-ending to-do list. A study from Harvard Medical School suggests that as stress increases cortisol levels in the body, it leads to cravings for sugary and fatty foods. Instead of hitting up the vending machine, reach for one of these smarter desk-side snacks. Sticking to steady-state cardio A study published in the American College of Sports Medicine's Health & Fitness Journal shows that high-intensity interval training (HIIT) burns more fat abdominal fat in particular than steady-state cardio routines (e.g., zoning out on the treadmill). Combining cardio and strength training, and switching between upper- and lower-body exercises, is an ideal way to keep your heart rate up and boost your body's fat-burning potential. Smoking According to a study published in the American Journal of Clinical Nutrition, smokers have larger waist circumferences than nonsmokers due to more abdominal fat and less muscle mass, which are direct effects of smoking. Do your lungs (and waist) a favor and drop the cancer sticks.

health

Follow these memory-boosting, concentration-enhancing tips to keep your brain on its "A" game at all times. Your best defense The secret to a brain that's on its "A" game at all times: Staying healthy from head to toe. Habits like keeping blood pressure and cholesterol levels in check, eating a well-balanced diet, and avoiding excess stress make for a mind that functions at its best, says James Mastrianni, M.D., Ph.D., director of the Center for Comprehensive Care and Research on Memory Disorders at the University of Chicago Medicine. Plus, these habits are the brain's best defense against natural memory loss that comes with aging and long-term neurological disorders, like Alzheimer's and dementia. Follow these to-dos and don'ts to keep your brain working its hardest now and later on. DON't multitask If you think you've mastered the art of cleaning out your inbox and texting to make weekend plans all while catching the company's quarterly update via teleconference, think again. Multitasking doesn't mean doing two things at the same time you're actually quickly alternating back and forth between two tasks, like juggling, says Glenn R. Finney, M.D., F.F.S.N., Division Chief of Behavioral Neurology and Co-director of both the Memory Cognitive Disorders Program and Center for Neuropsychological Studies at the University of Florida. To keep your brain sharp, minimize distractions and allow yourself to focus on one task which actually saves time in the long run. DO exercise Writer's block? Daydreaming in the middle of prepping for a big presentation? Take a hike, go for a quick jog, or visit the weight room if time allows. Brief, strategically placed spurts of exercise increase energy and blood flow to the brain think a (literal) mini "rush" allowing you to return to your desk refreshed, and allowing your brain to work at peak performance.In the long term, getting regular physical activity both cardio and strength training is one of the best ways to keep your brain healthy. The more you keep the body, as well as the mind, engaged and active, the better both will work together, Finney says. Studies suggest regular exercise can improve cognition and improve risk factors for dementia. Current guidelines recommend at least 150 minutes of moderate-to-intense aerobic activity each week, including muscle-building activity two days a week. DON'T skimp on sleep When your body feels tired from a lack of shut-eye, your brain suffers. It's not able to concentrate and focus as well as it does when it's rested, Finney says. Most adults need about eight hours of sleep each night. And if you're feeling extremely drowsy during the day and can lie down, strategic 10- or 20-minute naps can improve overall focus, Finney adds. But sleeping for longer than 40 minutes during the day isn't a great idea, he says it could interrupt your nighttime sleep schedule. DO get omega-3s The good fats found in fish, as well as some nuts, help keep brain cells healthy and functioning at their peak, which helps the body perform better overall. Studies have shown that omega-3 fatty acids, in particular, may improve cardiovascular function and anything that's good for the heart is good for the brain, Mastrianni says. Increasing blood flow (i.e. oxygen delivery) to the brain is one of the most important ways to ensure that it functions optimally.More: 5 foods you need to get your omega-3s DO get your vitamins Insufficiencies in certain B vitamins, as well as vitamin D and folic acid, worsen brain function in the short term and could even mimic signs of dementia, Finney says. Eating a well-balanced diet that includes fruits, vegetables, and low-fat dairy provides most people the daily allotment of vitamins they need, according to Finney. Ask your MD to check your levels if you suspect your diet may not be serving up the right stuff. Or, if you opt for a multivitamin, read the label and look for one with at least 100% of your RDA (recommended daily allowance) of vitamin E, vitamin D, B-complex vitamins (B-1, B-6, and B-12), and folic acid. DO stay social Avoid the solitary work-gym-bed-repeat trap. Return a phone call and make plans. Social interactions stimulate the mind, heighten brain activity, and present new problems for the brain to solve which is one of the best ways to keep it in shape, Mastrianni explains. In the long run, real-life problem solving improves memory and helps cognitive functioning even more than word games and memory exercises. DON'T stress out We know easier said than done. While some stress and anxiety may help motivate you to meet an approaching deadline, taking on too much backfires and prevents the brain from absorbing information as efficiently as it should, Mastrianni says. In the short term, you'll feel overwhelmed when these triggers build up. And over time, the long-term effects of stress hormones like cortisol can actually damage and destroy brain cells.

health

Not every health myth is bogus. Strange but true You learned the basic health "don'ts" at an early age: Avoid cracking your knuckles (it causes arthritis), don't swallow gum (it stays in your stomach for 7 years!), and never walk in winter with wet hair (you'll catch a cold). Then you grew up and learned none of them were true, and brushed aside every urban health legend you ever heard. But just because carrots don't actually help your vision, it doesn't mean every tale your mom told you about your health was a lie. In fact, these six are legit. 1. Yawning is contagious. Research in monkeys, dogs, and humans has proved if one person yawns, so do those around him, says Steven Scharf, M.D., PhD., director of the University of Maryland Sleep Disorders Center. But the reason is as mysterious as the phenomenon. One possibility: Yawning increases alertness, so some speculate it's contagious to help synchronize members of a group to be alert to the possibility of threats, Dr. Scharf says. 2. Want to get rid of your hiccups? Have someone scare you. Hiccups happen when your diaphragm muscles and controlling nerves get stuck in a "reflex arc," where the nerves keep signaling the diaphragm to contract suddenly causing your hiccup and then triggering it to repeat itself, says Rachel Vreeman, M.D., M.S., coauthor of Don't Cross Your Eyes ... They'll Get Stuck That Way! And 75 Other Health Myths Debunked. This reflex usually ends on its own, but something that interrupts the loop like being startled enough to gasp can sometimes make the hiccups stop sooner, she adds. 3. A cold shower can shake your urge for sex. Not only will the shock of cold water provide an effective distraction, but the temperature also helps lower your heart rate, says Men's Health urology advisor Larry Lipshultz, M.D. The cold causes your blood vessels to narrow known as vasoconstriction which in turn, restricts the flow of blood to all extremities, including the penis. 4. Eating standing up helps burn off the calories you're consuming. Studies show that standing burns 40 percent more calories than sitting. Over time it might give you an advantage, but the bigger problem is that people tend to eat differently when they are standing: "We often don't pay as much attention to what or how much we're eating, and end up making less-healthy choices and consuming more," Dr. Vreeman says. 5. Reading in the dark will hurt your eyes. Since the pupils of your eyes open wider in dim light, that makes it more difficult to focus on fine detail, such as reading, says Jeffrey Anshel, O.D., Fellow of the American Academy of Optometry, and President of the Ocular Nutrition Society. The verdict is still out on whether it will affect long-term vision, he adds, but since it's easier to read in good light anyway, don't bother finding out if the damage would be permanent. 6. Eating junk food before bed gives you nightmares. A few small studies have shown that people who ate sugary or spicy foods before bed also reported having awful dreams. But the sleepers might have remembered the terrors strongly as you typically do with nightmares and looked for something to blame them on, says Dr. Vreeman. "If it is true, scientists think the higher levels of sugar might alter how the brain functions during sleep," she explains, adding there's no hard data yet showing how this would work.

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This nutrient is notoriously hard to get from food so you need to be extra vigilant and keep an eye out for these clues you may not be getting enough. Muscle weakness Decreased muscular size can be the result of not enough vitamin D in muscle and nerve tissue, says Kimberly Mueller, R.D., owner of Fuel Factor Nutrition Coaching. So if you notice that you can't eek out the same number of reps you've always done, that may be a sign you need more vitamin D. Sadness According to a study in The Journal of Clinical Endocrinology & Metabolism, women with low levels of D are twice as likely to combat depression. Greater pain sensitivity Insufficient levels of vitamin D have been linked to chronic pain, especially in black Americans. Stress fractures Vitamin D promotes bone growth but when you're low in the nutrient, your bones become weakened, meaning your risk for stress fractures increases, says Mueller. In fact, some studies show as high as double the risk if vitamin D levels are exceptionally low. High blood pressure Vitamin D plays a role in heart health, helping to regulate blood pressure. So when you don't get enough, your blood pressure can creep up. Sleepiness In one 2012 study published in the Journal of Clinical Sleep Medicine, lower levels of vitamin D were linked to higher levels of daytime sleepiness. Extreme crankiness Before you blame your grouchiness on PMS, know that D affects the levels of serotonin in your brain which also impacts your mood. Decreased endurance Some studies have shown reduced aerobic capacity and overall endurance in athletes with low vitamin D levels, says Mueller.

health

Are you embracing the hype? Don't believe the hype Steven Macari, founder of the SLVRBK mat and a New York based holistic health practitioner, breaks down the afternoon cravings that are only masquerading as healthy. See if you're embracing the hype. Energy bars Most energy bars are loaded with sugar, artificial sweeteners and poor quality ingredients. While they may give you a quick or false boost in energy they leave you craving more sweets within a short period of time. When looking at the label if you see more than 7 ingredients and you can't pronounce half of them you probably shouldn't be eating it. Instead, look for a bar that is made of organic ingredients and real foods. Fruit stand fruit While that fruit stand on your local corner may look nice, the fruit is probably of the lowest quality around. This fruit is likely conventionally raised on farms outside of the US. This means they have been sprayed with loads of pesticides, herbicides, have been grown in poor quality soil, which makes for a less nutrient dense product, and have been irradiated when being imported (the use of which kills any of the few nutrients that would have remained). If you are going to have a can of soda or a candy bar, this is obviously a better choice, but if you really care about your health, go the distance to buy organic fruit. Yogurt Most yogurt comes from cows that have been raised on grains (cows should eat grass). Grain-fed cows produce an inferior quality of milk to start. Then the milk is pasteurized and homogenized which kills any of the good enzymes that may have been present in the milk. If you are eating low fat yogurt there is another layer where they strip out the fat globules in the milk which make it taste strange. In order to combat this, the manufacturer adds natural sweeteners. Check out the label, low fat dairy products usually have more sugar than full fat products. If you are eating yogurt with fruit there are additional artificial sweeteners added. Often times the fruit that is reserved for cereals and yogurts are the rejects from the farm. Granola Most brands of granola are not gluten free and are made of poor quality grains. Like the fruit in the yogurt example, most commercial granola manufacturers use the lowest quality grains they can find to produce their product. These grains are often contaminated with mycotoxins (a substance produced by a mold and fungus) which can cause a variety of health issues from digestive disorders to autoimmune issues. On top of that, they add a variety of artificial sweeteners to the product. This makes for a blood sugar rattling snack that will leave you craving more sugar and/or a nap. Make your own granola or buy a high quality organic version. Peanut butter Peanuts are very susceptible to mold which produces a carcinogenic substance called aflatoxin. Since this is impossible to remove (or incredibly costly) this will show up in your peanut butter. In addition, most store bought peanut butters also include poor-quality vegetable oils that are highly unstable due to processing and that are often hydrogenated. Most peanut butter also includes iodized salt as opposed to sea salt -- not to mention lots of sugar. Lastly, people often associate food poisoning-related recalls with meat, but there have been a variety of issues over the course of the last few years with peanut butter. Make your own nut butters from almonds, walnuts or cashews or buy a high quality brand made in small batches.

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Feeling tired more often than not? Girl, we feel you: A study from the Center for Disease Control and Prevention showed that women are typically more exhausted than men. (Running the world takes it out of you.) So we asked Shilpi Agarwal, MD, and Equinox group fitness manager Jenn Hogg for eight ways to stay alert throughout the day. Hydrate Start the day with a glass of room temperature water (your body has to work to heat it up if it's ice cold, which could tire you out even more), and keep hydrating until you hit the sack. "Everybody puts too many starchy carbs in their diet, and sodas, which negatively affect your blood sugar," making you feel pooped, says Hogg. Water moves those downers through your system faster. Move it Agarwal says that 25 to 45 minutes of cardiovascular exercise five to seven times a week will help you fall asleep faster and go into a deeper sleep so you're more rested during the day. Plus, you'll enjoy that natural energy high after your workout. Step away from the screen Staring at your computer for hours on end burns your eyes and your energy. "Find a private spot in your office and do a few sun salutations," says Hogg. Stand with your feet hip distance apart, inhale and bring your hands straight above your head. Then exhale, bend forward, bringing your hands to touch the floor or your thighs. Lengthen your arms in front of you and look forward. Exhale back down with your belly to your thighs, and then inhale back to standing. Just breathe Take five deep breaths while picturing happy images, and you can actually up your serotonin ("happy hormone") levels. Note: Deep breathing comes from the belly rather than the diaphragm. Make sure you're doing it correctly by putting your finger on your bellybutton and feeling yourself getting a Buddha belly as you breathe in. Good morning Can't seem to get out of bed? Try three downward dog and plank positions for three to five breaths each first thing in the AM. It's a nice way to rev your internal engine and your core, making it easier to harness that power center throughout the day. Feed your bod Filling up on those refined sugar-loaded snacks at the corner coffee shop while you race through the day? Not doing yourself any favors; you'll crash from the sugar spikes. Make sure your balanced diet is packed with protein and rich in fiber. Take in plenty of whole grains, broccoli, cauliflower, apples and jicama. Stock up on supplements Women tend to be deficient in Vitamin D and magnesium, which help your body stay energetic. Agarwal recommends 1,000-2,000 milligrams of Vitamin D daily, magnesium (either as a supplement of 100 to 250 milligrams a day or two to three Brazil nuts twice a day). She also suggests Siberian ginseng and ginger extract -- which both help to replace stress hormones that are deficient in the body -- but advises seeing an expert in Eastern medicine to determine the proper amount for you.

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The foods to eat to save you the morning after a night of drinking Save your Sunday You had a great time last night…and now you're paying for it. While collegiate wisdom says to reach for greasy, fatty foods to "soak up" the alcohol, that large cheese pizza you ordered at 3 A.M. (and then snacked on later for "breakfast") is mixing up a potent gastrointestinal cocktail that's just too strong for your weak tummy to handle. And even if you have a stomach of steel, most fat-laden foods don't provide your body with the nutrients alcohol has depleted, says nutritionist Monica Reinagel, M.S., L.D.N., C.N.S.That doesn't mean you can't eat your way to a brighter morning after. You just need to pick foods that'll replace the nutrients your body has lost and fight the toxins it's acquired, she says. Here, the seven foods to eat to save your so-called Sunday Funday. Eggs Incredible, edible toxin destroyers, eggs pack heavy loads of cysteine, an amino acid that can break down toxins your body hasn't, she says. Plus, eggs are high in B vitamins, which one study in the Annals of Internal Medicine found can reduce hangover symptoms. For extra B, Reinagel suggests sprinkling on some nutritional yeast flakes. Coconut water "Alcohol molecules love H2O, so whatever alcohol you take in will grab water," says James M. Schaefer, Ph.D., an alcohol metabolism expert and research professor of anthropology at Union College. The result: Your whole body brain included is sucked dry. So hydrate, hydrate, hydrate. While sports drinks do contain the electrolytes you need after partaking in one (or two, or three…) too many adult beverages, they also often contain ingredients like artificial food dyes that don't do your brain cells any favors. A low-sugar coconut water, on the other hand, contains just as many electrolytes as Gatorade. Ginger If you wake up reeling from nausea, make ginger your new BFF. A small dose of ginger also stimulates a stalled, post-drink digestive system, helping to ease constipation, gas, bloating, indigestion, and even vomiting. Not a fan of the flavor? There's a pill for that. "Take two ginger capsules every hour with water," Reinagel says. Just make sure you have something in your stomach first. Tomato juice One virgin Bloody Mary, coming right up! Why? When you pour a steady stream of alcohol into your body, your liver is too busy metabolizing the booze to maintain adequate blood sugar levels, according to the National Institutes of Health (NIH). Because glucose is the primary energy source of the brain, low levels can cause fatigue, weakness, and a generally pissy mood. But a glass of tomato juice packs enough simple sugars to get your levels up and running again, and its inflammation-fighting lycopene and serious hydrating factor don't hurt, either. Bananas It's not just taking in the extra liquid during an all-nighter that sends you on more trips to the little boys room. Alcohol actually draws water from your body's cells, creating more urine and causing you to literally flush potassium down the toilet. Low levels of potassium are linked to weak, shaky muscles and high blood pressure all common hangover symptoms, according to the NIH. No worries, a banana can shoot your potassium levels right back up to where they belong. Asparagus In one Korean study, asparagus extract was found to boost levels of enzymes that break down alcohol. While the research focused on eating it before a hangover sets in (if only side orders were as readily available as cheese pizzas), scientists believe eating a serving or two the next day can still help since a hung-over body is riddled with toxins. Coffee Admittedly, this isn't a cure (though it is a sure-fire pick-me-up in your hour of need), but if you're a morning coffee drinker, Reinagel recommends firing up the 'ole K-Cup machine. After all, the only thing worse than a hangover headache is a hangover headache plus a caffeine-withdrawal headache. But if you don't regularly drink coffee, now's not the time to start. Coffee's a diuretic, capable of compounding existing dehydration. So for every cup you drink, match it with a glass of water. That advice doubles for drinking, but you'll remember that next weekend, right?

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You only get one set of choppers, and repair costs more than prevention. So be kind to your teeth. Here are some mistakes you may not know you're making. Brushing too hard "If you brush too vigorously, you can wear away at your enamel and cause sensitivity and even gum recession," says dentist Nuntiya Kakanantadilok, director of the division of pediatric dentistry at Montefiore Medical Center in New York City.Buy a brush with soft bristles and move it in small circles, not side to side, she says. Eating too many acidic foods They can wear away enamel, says Kakanantadilok. That' a problem because that top protective layer of the teeth can never grow back. Nerves below it lose their protection, and you may start to feel pain from hot or cold. Some acidic, erosion-causing culprits: regular (and diet) soda, orange juice, wine, sports drinks, sour gummy candies, and lemons. "Think about your tooth as a seashell," says dentist Martha Ann Keels, division chief for pediatric dentistry at Duke Childrens Hospital. "If you put a seashell in Coke, it will disappear." If you can't resist these dental no-nos, at least neutralize the pH in your mouth by consuming water or cheese with them, says Keels. And instead of swishing acidic drinks around your in mouth, use a straw to limit contact with teeth, says dentist Richard H. Price, an American Dental Association consumer adviser. Too much teeth whitening It's normal to want pearlier whites. After all, says Price, "As we get older, teeth get darker." But don't overdo it. "Basically, you're exposing your teeth to a very mild acid," says Kakanantadilok."Excessive bleaching can weaken enamel. Over time, even mild acid can begin to erode the mineral content of the tooth, causing the enamel to become porous and eventually to break down and become more sensitive." Kakanantadilok says over-the-counter white strips are milder than in-office bleaching systems. And who wants teeth that look like Chiclets gum, anyway? "We try to educate people that "normal" tooth color is not white but more ivory," says Paul Casamassimo, director of the Pediatric Oral Health Research and Policy Center for the American Academy of Pediatric Dentistry. Chasing hot pizza with a cold drink When you bite into a piece of hot pizza, you're expanding your enamel. "Then you take a big dose of cold cola, not with a straw, and you're going to cause contraction," says Price. That can create what's called a "craze line" -- vertical, hair-thin crack in the enamel that can lead to breaks and stains. "It would be similar to what happens to a porcelain plate that goes from hot to cold," says Price. "Teeth will contract or expand with changes in temperature," says Casamassimo. When that happens, if it's done too quickly, it's damaging. One solution: Like Price, eat hot pizza with a knife and fork. Using the wrong toothpaste Pick one that's not too abrasive: The FDA rates toothpastes using a "relative dentin abrasion" (RDA) scale. Anything above 100 is considered abrasive, above 150 is highly abrasive, and above 200 is not recommended, says Kakanantadilok. For your reference: Colgate Total gets 70, Colgate Baking & Peroxide Whitening Toothpaste gets 145, and Arm & Hammer Dental Care PM gets 168.Use toothpaste with fluoride: The mineral can't re-grow enamel, but it plays a big role in making teeth stronger. "It's like putting on a protective raincoat or waxing your car,"says Keels. Using them as a tool You might think this sounds crazy, but lots of people do this absent-mindedly. "The teeth are meant to chew foods and look pretty when you smile, not to open up candy wrappers or chomp down on ice cubes," says dentist Warren Brill, president of the American Academy of Pediatric Dentistry. If you use your chompers to open nail polish bottles, beer bottles, or anything else, you can cause micro-fractures that may not be apparent for years, says Kakanantadilok. Such abuse can also cause teeth to break or fillings to pop out. Not brushing and flossing enough Brush for two minutes a day, twice a day. Otherwise, you increase the odds that you'll get cavities, which, if untreated, can spread into the jaw and cause infections. If you're at work and can't get to your toothbrush, a good solution is to keep a box of dental floss in your purse or drawer. "Floss first, if that's all you can do," says Keels.

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Feeling puffed up after a meal? Keep your digestive system humming along by eating flat-belly foods and avoiding those that bloat. Belly bloaters Let's talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women's Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. "Having a perfectly flat stomach all the time isn't normal," says Health contributing nutrition editor Cynthia Sass, MPH, RD. "After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion." A ballooned belly doesn't necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet. By Charlene K. Petitjean Worst: Broccoli, cabbage, kale Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don't shun those healthful greens just yet. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Sass says. So keep eating the green stuff, but keep your portions in check. And if you absolutely can't part ways with even a gram of your kale, steam it: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract," Sass says. It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest. BING: Vegetables that are easy to digest Worst: Legumes It's probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist. Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. "If you eat fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," Sass said. BING: Rice and quinoa recipes Worst: Dairy If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating. So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose. BING: Dairy alternatives Worst: Apples An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling. Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don't give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," Sass says. Eat them in moderation and separately from meals, and time your eating right: "If you'll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple," Sass says. Other fruits that bloat: pear, peaches, and prunes. BING: High-fructose foods Worst: Salty foods Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn't as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out. BING: Foods high in sodium Best: Cucumber People use cucumbers to reduce puffiness under their eyes and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass."Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds. So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water. BING: Healthy cucumber recipes Best: Bananas Foods rich in potassium like bananas, plus avocados, kiwis, oranges, and pistachios prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation." Bloating can also be caused by constipation," Sass says. "If you're not able to eliminate waste in the GI tract, you become 'backed up' so to speak, which can lead to a bloated look." BING: Healthy banana recipes Best: Papaya The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie. BING: Healthy papaya recipes Best: Asparagus Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period helping you flush all that excess water, thus relieving any discomfort and bloat. It also contains prebiotics, which help support the growth of 'good' bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health. BING: Healthy asparagus recipes Best: Yogurt with probiotics Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it. So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola. BING: Foods that aid digestion Best: Fennel seeds Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass. You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal. BING: Healthy fennel seed recipes Best: Ginger It Up Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas. Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make homemade tea. BING: Healthy ginger recipes Best: Peppermint and chamomile tea If you're feeling stretched out after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort. BING: The healthiest tea varieties

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Making just a few changes in your lifestyle can help you live longer. Live healthy, live longer Making just a few changes in your lifestyle can help you live longer. A recent study found that four bad behaviors smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies can hustle you into an early grave, and, in effect, age you by as many as 12 years. Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the following nine habits to keep your body looking and feeling young. Don't overeat If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full. St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism and speeds up the aging process. Turn off the TV Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day. Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%. Stay out of the sun Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It's never too early or too late to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don't focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older. Reach out Research shows that you're at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression. Drink in moderation Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you. A 2010 study in the Journal of the American College of Cardiology linked light drinking (defined as one drink a day for women and two for men) to significant heart benefits. Eat fruits and vegetables Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles. Focus on fitness Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn't surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise a quick, 30-minute walk each day, for example can lower your risk of heart problems. Don't smoke Quitting smoking is perhaps the single most important thing you can do for your health and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives. It's never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.

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Choose the right meals, snacks and drinks to boost your health all day long Eats by the hour It's not just what you eat, but when you eat that matters. "Our food dictates everything from our mood and energy levels to sleep patterns and cravings," says Marci Anderson, a registered dietitian in Cambridge, MA. So whether you want to feel alert in the morning, blissed-out at lunch or sleepy at night, smart food choices can get you there. You don't have to eat everything that follows in one day; just pick what suits your needs. Keep clicking to find out how to maximize your meals throughout the day. 7 A.M. Goal: Feel full Are you hungry when your alarm goes off? Good! That's a sign that your metabolism is revved up, says Anderson. And eating, rather than skipping breakfast, is associated with better metabolism and health, she says. Eat within an hour of waking up and aim for a balance of complex carbs, fats and protein, which helps control your appetite throughout the morning, according to research from the University of Missouri-Columbia. Some suggestions: oatmeal topped with peanut butter and berries or whole-wheat toast topped with cheddar and avocado. 9 A.M. Goal: Focus on work You may be hardwired to expect your morning jolt from coffee, and three cups a day have been shown to be healthy. Java may also perk up your ability to focus and pay attention, says registered dietitian Lauri Boone, author of Powerful Plant-Based Superfoods. For a similar lift with less caffeine, gulp some green tea. Its antioxidants have been found to promote brain cell production and improve memory and learning, a 2012 Chinese study found. Or for a caffeine-free concentration boost, chew a stick of gum, per one UK study. 11 A.M. Goal: Avoid treats at the meeting Yes, the breakfast on slide 2 keeps you satisfied, but it's normal to feel hungry again after three or four hours. Eating a small snack before a meeting stocked with cookies or doughnuts takes the edge off your hunger, so you can resist temptation. Anderson recommends a cup of lowfat Greek yogurt because it contains 15 to 20 grams of filling protein to reduce cravings. Then, if a doughnut still looks good, grab a half and savor the splurge back at your desk. 1 P.M. Goal: De-stress at lunch If your morning tasks leave you anxious, try a salad with spinach, summer squash and zucchini topped with quinoa on your break. The vegetables provide plenty of vitamin B6, which helps make mood-stabilizing neurotransmitters and aids nervous system function. Quinoa, a complete protein, is rich in magnesium, and that relaxes blood vessels and muscles, says Boone. You can also sprinkle maca root powder on top, she adds. The nutty-tasting veggie may enhance the body's natural ability to respond to stress, she says. 3:30 P.M. Goal: Beat an afternoon energy slump You may want to reach for a sweet latte, diet cola or bag of candy to battle afternoon fatigue, but caffeine can prevent you from falling asleep later, while sugar can bring on a crash that leaves you even more tired. A snack of whole foods, on the other hand, provides real energy for a productive afternoon. Try an ounce of nuts, like almonds, walnuts or pecans, or a nut-and-fruit bar like a Larabar. Bonus: Moderate nut consumption has been linked to a slightly lower weight and waist circumference, finds an analysis of many studies published in the American Journal of Clinical Nutrition. 5 P.M. Goal: Fuel up for a workout An early evening workout may bolster your performance and energy at the gym, according to a small 2009 study. So if you're heading there after work, make sure you adequately fuel your muscles. Aim for easy-to-digest carbs, which provide a quick hit of energy without upsetting your stomach. Think a small smoothie with milk, yogurt and berries. If you're not hungry, drink coconut water -- it's got sugar and electrolytes to keep you pumped and hydrated, says Boone. 7 P.M Goal: Stay slim at dinner You're probably more sedentary after supper, especially when the temperature drops in winter. Though the best way to torch calories is with a post-meal walk, you can also bump up your burn by adding chili peppers to your meal. The heat from their capsaicin can help spike metabolism and control appetite, according to research from Purdue University. Another slimming strategy: Cook with herbs and spices. When people ate a reduced-fat but spiced-up meal in a University of Colorado study, they reported liking it more than the full-fat version. Why? Spices contribute loads of flavor, but zero calories. So shake on smoked paprika, oregano and garlic powder. 10 P.M. Goal: Fall asleep If you're having trouble catching zzz's, first ask yourself if you're hungry. If so, pour yourself a glass of vanilla soymilk, suggests Anderson. It contains carbs, which promote the production of tryptophan, the amino acid that makes Thanksgiving dinner guests need a nap after turkey. "The body uses it to produce serotonin, a neurotransmitter that tells the brain to go to sleep," she says. Plus, the calcium in the drink helps relax blood vessels for an extra calming effect.

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Improve your smarts, memory, attention and energy with these eats The concentration diet If you've tried loads of coffee or energy drinks to keep you awake and alert, you know that their side effects jitters, GI distress aren't pretty. The good news: You can eat your way out of a too-tired-to-do-anything morning or an afternoon slump in the office. These 10 foods help your brain stay focused, healthy and sharp. 1. Quinoa Carbohydrates are the ultimate brain food. "They supply your brain with quick energy," says registered dietitian Brooke Schantz, founder of Bitchin' Nutrition. Be sure to choose complex carbs (like whole grains), which don't cause drastic blood sugar spikes as refined carbs (like doughnuts) do. Since research shows breakfast can make you more alert, include carbs in your morning meal if you want to be on top of your game in the A.M. A great alternative to hot cereal is quinoa. Serve it warm, stirring in milk and fruit, like apples or berries. 2. Chicken Getting enough iron in your diet doesn't just keep your energy levels humming -- the mineral also boosts mental acuity. In one 2014 study in the journal Nutrients, women who ate protein-rich lunches with foods like beef, chicken and cheese saw their iron levels rise, in addition to better memory, planning speed and attention abilities. The researchers think it's because eating nutrient-dense lunches improved the participants'; diets overall, including iron levels. 3. Eggs Don't skip the yolk! They contain lutein, an antioxidant usually associated with sharp eyesight. But having lower levels of lutein in your brain is linked with mild cognitive impairment. Two eggs also provide 250 mg of choline, a good-for-your-noggin B vitamin that helps maintain brain-cell structure. Plus, their high-quality protein and fat can keep you full so you can focus on the task at hand. Worried about eggs' cholesterol? People who ate seven per week didn't have higher levels of heart disease or stroke, according to a 2012 meta-analysis published in BMJ. 4. Peppermint tea Go on; take a whiff. Peppermint's pungent odor is strong enough to wake you up. In a study from West Virginia's Wheeling Jesuit University in 2011, video game players who were exposed to peppermint scent completed more game levels and found it easier to do so than those who didn't get a sniff. Mint is arousing, say researchers, so participants were able to sustain attention and focus on the game for longer. To take on that 3 P.M. brain fog, brew a cup of peppermint tea. 5. Beets The juice is suddenly the newest superfood. It's been shown to improve athletic performance, and now a study from Wake Forest University in Winston-Salem, NC, found that the drink may stave off dementia. Beetroot juice is packed with nitrates, substances that help dilate blood vessels, and the study discovered that the juice improved blood flow to brain's white matter, which functions like highways, connecting other brain regions, explains study co-author Jonathan Burdette, MD, a professor at Wake Forest. "Improving blood flow to the frontal lobes in the brain may improve attention, alertness and focus," he adds. 6. Peanuts These are the ideal snack if you want to ward off distraction-inducing hunger. (When your stomach rumbles, it's hard to concentrate on anything else!) In a new study in the British Journal of Nutrition, eating peanuts or peanut butter can decrease your desire to eat -- even eight hours later. Peanuts stabilize blood sugar and cause the release of hunger-taming hormones to tell you you're full and satisfied. For your next snack, make it an apple with peanut butter. "The protein and fiber in this snack will keep you full for a long time," says Schantz. 7. Dried fruit Not only do dried apricots and apples provide natural sugar sources that your brain can use for quick energy, but they're also chewy. And according to 2014 Japanese brain scans, there's greater activity in regions associated with working memory and alertness while you chew. Chomping on gum works, too (make it sugarless), but dried fruit can sneak in nutrients. Just keep the serving to less than 1/4 cup to control calories. 8. Sage The herb is a vital brain booster: In a 2011 study in the Journal of Psychopharmacology, participants who took a sage oil supplement performed better on memory and attention tasks after an hour. Four hours later, they also felt less mentally tired and more alert. That's because sage inhibits an enzyme that breaks down acetylcholine, a potent brain chemical that improves cognitive function, explains study co-author David Kennedy, PhD, a professor at Northumbria University in Newcastle, UK. All types of sage can work so sprinkle dried or fresh leaves on your lunchtime salad. 9. Mackerel Fatty fish like this contain a host of omega 3 fatty acids, most importantly, DHA. Running low on these nutrients may slow down your brain. A 2013 study in the American Journal of Clinical Nutrition discovered that healthy women who increased their intake over six months did better on memory tests compared to a placebo group. Along with mackerel, sardines, tuna and salmon are all high in omega 3s. Mix a tin of canned fish available in delicious flavors like Cole's Mackerel in Piripiri sauce or Bella Wild Caught Sardines in cayenne pepper flavored extra virgin olive oil with chopped veggies and herbs, and spread on two pieces of whole-grain bread. 10. Avocado According to a 2012 UK study, fat gives you a mental edge. After adults consumed a drink with 16 grams of fat, they experienced greater attention, alertness and speed on word and picture memory tests just 15 minutes later. Fill your diet with the right kind of fat, though: Monounsaturated fatty acids found in avocados are belly slimming. Add half to your lunch and you may be able to zip through your afternoon tasks in no time.

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If it sounds too good to be true, it probably is. Detoxing will help you lose weight "Detoxification is a made-up term," says Yoni Freedhoff, M.D., author of The Diet Fix. "Juice cleanses that call themselves that rely on pseudo-scientific babble." Yes, you'll lose weight on a three- or five-day liquid diet, but once you go back to solid food, you'll gain it all back and maybe more thanks to acting on feelings of deprivation and the idea that you deserve treats after being "good." "Our liver, kidneys, and skin detoxify our bodies naturally. There is nothing left over that we need to remove, nor is there any mechanism by which these cleanses could do so." There's a miracle in a bottle “I am constantly bombarded with questions about supplements—right now it’s raspberry ketones and green bean coffee extract,” says registered dietitian and author of Skinny-Size It Molly Morgan. “But there’s very little research to prove their effectiveness.” Not to mention that weight-loss supplements aren’t regulated by the FDA, so there’s no way to know exactly what you’re putting into your body. “The best-case scenario is that you lose a couple of extra pounds—and I mean a couple,” says Freedhoff. “People buy into it because of the fallacy that what's natural is good, but many supplements are also laced with prescription-strength medicine. Not knowing is risky, because can lead to dangerous drug interactions." You can outrun your fork Yes, exercise is part of a healthy lifestyle, but it isn’t the key to weight loss. “The science shows that exercise is crucial for weight management, but exercise won’t make you lose weight,” says Freedhoff. Even when it comes to keeping the number on the scale steady, experts agree that unless you’re an Olympic-level athlete, the balance is about 80-20 between what you eat and how much you move. The reasons are likely twofold: "People are made to believe, in part by the food industry that wants the pressure off, that exercise burns many more calories than it does," adds Freedhoff. While working out does speed up your metabolism, people overestimate by how much, then consume more. The other problem is that working out ups hunger, which can lead to overeating. Eat whatever you want and still lose weight You should certainly eat some of the things you love—a life without dessert sounds like no fun at all. But subsisting on 1,700 calories of jellybeans will do you no good. “One hundred calories of French fries will affect your body very differently than a 100-calorie apple,” says Freedhoff. “The majority of your calories need to come from whole foods—primarily plant-based ones—along with some whole grains and low-fat dairy,” adds Morgan. The secret is giving up gluten If you’re part of the small portion of the population who suffers from Celiac disease or some degree of gluten intolerance, you should absolutely cut the stuff from your diet. But many people who give up gluten, including those who do it for medical reasons, actually gain weight. “Being gluten-free doesn't necessarily mean eating better-for-you foods,” says Morgan. “It’s about selection of products.” Gluten-free cookies, breads, and cereals are often higher in fat and calories than their gluten-laden counterparts, so the key is sticking to natural grain alternatives and other unpackaged, unprocessed foods. Just cut out a food group, and voilà “Scientific evidence shows that we need to eat more natural plants, less animal products, and not exceed our calorie requirements,” says Joel Fuhrman, M.D., author of The End of Dieting. “There’s no data to show that cutting out fat or carbohydrates will lead to weight loss, and any fad diet will only hurt you.” Fuhrman counts 88 different studies that show eating nuts and seeds reduces heart disease and cancer risk and increases longevity, meaning that we should be eating healthy fats. Plus, they’re absorbed slowly into the bloodstream and help the body process other nutrients, which leads to feeling full longer and ultimately eating less. The same goes for unprocessed carbohydrates, says Morgan. “Any diet that cuts out an entire food group is not a good idea.”

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The key to a healthy complexion starts with what's on your plate. The right foods can improve skin's appearance, prevent wrinkles and protect against sun damage. Almonds Satisfy between-meal hunger with almonds. The nuts are rich in vitamin E, an antioxidant that fends off the free radical damage that leads to dullness and wrinkles, and may prevent the weathering of skin, according to dermatologist Ahmet Altiner, M.D., assistant professor of clinical dermatology at Cornell University and owner of UWS Dermatology & Skin Care in New York City.More: 20 essential superfoods Red peppers Toss a half-cup of these peppers into your next stir-fry or salad and you'll score nearly half of the vitamin C you need in a day. Like other antioxidants, the nutrient protects against skin-damaging free radicals. The body also uses vitamin C to produce collagen, the protein that gives skin its firmness. Don't like peppers? Opt for other C-rich foods, like papayas, strawberries, kiwi and kale.More: Fit food: The benefits of kale Carrots This crunchy vegetable can help you glow from the inside out. In a study from Scotland's St. Andrews University, people improved their skin tone after six weeks when they added one to three servings of beta-carotene-rich produce to their diets. The scientists explained that the carrot compound helped give complexions more of a golden hue. Just don't go crazy; you'll risk looking a little orange.More: 5 filling snacks under 100 calories Salmon You already know that the omega-3s found in fatty fish are good for your heart. But the compound is also one of the best for your complexion. "It combats the inflammation that can cause blotchiness, rashes and other skin problems," says Tammy Lakatos Shames, R.D., co-author of The Nutrition Twins' Veggie Cure. Loading up on the healthy fat may also lower your skin cancer risk. According to a study published in the American Journal of Clinical Nutrition, people who took an omega-3 supplement were less susceptible to damage from UV rays than those who didn't. If you're not a fan of fish, consider other sources of omega-3 fatty acid, like walnuts or flaxseedsMore: Can fish oil combat junk food's effect? Lean beef Falling short on zinc can lead to inflammation, rashes and rosacea, explains Altiner. Lean red meat is a top source of the mineral, which may fight off oxidative damage and improve skin's renewal process. Bonus: Research suggests that zinc may also protect against hair loss.More: 7 ways to eat lean ground beef Dark chocolate Forget the myth that eating chocolate causes zits. Dark chocolate is full of flavonols, antioxidant compounds that can help to improve your complexion. According to a study in the Journal of Nutrition, people who drank a flavonol-enriched cocoa drink daily noticed an improvement in their skin texture less roughness and scaling and a greater resistance to UV damage.More: Dark chocolate may prevent heart attacks Green tea Brew up better skin with a cup of green tea. This drink is packed with powerful antioxidants known as polyphenols. What they're good for: Scientists from Emory University found that taking a green tea supplement increases the amount of elastic tissue in your skin, which may fend off wrinkles. Meanwhile, other studies show that green tea may reduce the risk of skin cancer.More: 8 healthy hangover cures Whole grains Simple starches, like refined grains, are converted into simple sugars in the body. These sugars bind to tissues, which create harmful molecules called advanced glycation end (AGE) products that can damage collagen, leading to a saggy, wrinkly appearance. And that can take a toll on how you look: A high-sugar diet may start weathering your skin as early as age 35, reports a study in the British Journal of Nutrition. On the other hand, the fiber in whole-grain starches slows digestion and prevents blood sugar spikes, making them smarter picks for your energy levels and face.More: 10 easy ways to eat more whole grains Fruit and trail mix Combining your favorite nuts and fruit creates an ideal combination of nutrients to stabilize energy levels that support quality focus. The fat provides long term sustainable energy while the fruit offers quick energy. Together, they will keep you in the zone.More: 13 steps to spring cleaning your diet Homemade granola bar Homemade granola bars provide on-the-go fuel without the caffeine crash. Bonus: You can use your favorite ingredients to pack in the right combination of healthy fats, protein and carbohydrates.More: 10 gluten-free breakfast recipes Popcorn with coconut oil Staying focused with caffeine-free foods is just as, if not more, satisfying with varied snacks and meals. Coale recommends getting the appropriate mix or energy sources to help boost concentration, so this snack offering fits the bill. Popcorn, which provides fiber and carbohydrates, boosts energy levels, while coconut oil gives you the necessary fats for satiety.More: 4 ingredients to upgrade your popcorn instantly

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Thank the fairer sex for these smart ideas. Washing your face before bed Despite your stubbornness, your wife is always right. Always. And every once in a while, it really would benefit you to take notice. Case in point: these seven simple health "secrets" only women swear by, but every guy should follow. Give them a try. You don't have to admit you stole the ideas from her. Does your wife hit the sack looking like someone else? Washing her face before bed removes zit-inducing oil, dirt, and makeup, so her skin can repair itself and prepare for another day. But even if you don't have an inch-thick layer of makeup to remove, you can still benefit from a pre-bed wash, says Ariel Ostad, M.D., clinical assistant professor of dermatology at New York University Medical Center. "You have to remember that you touch your face all day long without even realizing it! which can spread bacteria. Cleansing the skin at night reduces oil and prevents this bacteria from clogging pores," he says. Weighing yourself every day Her daily step on the scale can seem obsessive and sure, it's sometimes accompanied by cursing but monitoring your weight is perhaps the easiest way to keep your gut in check, says Caroline Cederquist, M.D., medical director of bistroMD. In fact, in one University of Minnesota study, people who stepped on the scale every day lost twice as much weight as those who weighed themselves less often. And the slim-down effects might be even more pronounced for men, since, unlike women, guys can't always rely on tight clothes to call out their bulge. "Men tend to gain weight in their abdomen and can gain a lot of weight above their belt before their pants are too much tighter," she says. Abdominal weight gain, which sits around the body's internal organs, is the most harmful for a man's heath seriously upping the risk of heart disease, diabetes, stroke, and cancer. Carrying around antibacterial gel Somewhere within the black hole that is a woman's purse sits a little container of antibacterial gel. And not because she's a germaphobe because a woman comes prepared. "Bacteria lurk wherever we go, but proper hand hygiene can prevent the spread of infections," says Joshua Zeichner, M.D., director of cosmetic and clinical dermatological research at The Mount Sinai Hospital. "Carrying around, and more importantly, using antibacterial gels is an easy, effective way to keep your hands sanitized and yourself healthier." Opt for a gel with at least 60 percent alcohol and vigorously rub it on both sides of your hands. You should use enough that it takes 15-plus seconds for your hands to dry, per guidelines from the Centers for Disease Control and Prevention. Eating more fiber If yogurt commercials are to be believed, fiber is all about helping women have a good poo . . . which no guy really wants to think about. But fiber is good for much more like helping guys lose weight and lower their cholesterol. And consider this: Men with lower cholesterol have a lower risk of erectile dysfunction and an easier time getting it up, says Samantha Cassetty, M.S., R.D., director of nutrition for Luvo. She recommends getting at least 25 grams of fiber a day from whole foods like nuts, beans, whole grains, and fruits and veggies. "These foods also contain other heart-protecting nutrients that you won't find in foods enhanced with fibers." Going on friend dates Okay, you don't have to call it a "date," but regularly getting together with your buddies and here's the kicker actually talking can do your health some good, says Coral Arvon, Ph.D., director of behavioral health and wellness at Pritikin Longevity Center. "Men have always been taught to man up and keep things to themselves, and women have been taught to express themselves," she says. "Women share with their friends regularly and stay healthier because of it." In fact, in one study of 70-somethings, Australian researchers found that those with the most friends lived 7 years longer. Taking baths Women take baths and men shower, which might be the reason why she smells better than you and her skin is always so damn soft. "Bathing in warm water opens up pores and cleanses impurities from the exterior of the skin while also lifting out harmful toxins, so your skin is fresh and unbelievably clean," Dr. Ostad says. Plus, if you add some natural bath salts to the water girly, we know you can even reduce the look of fine lines and other signs of aging and no one likes a wrinkly butt. Just remember to apply lotion afterward to lock moisture into your skin. And if you're really not into this whole soaking-in-the-tub thing, ask your wife to join you. Problem solved. Taking group exercise classes No, you don't have to take up Zumba or Jazzercise, but breaking a sweat with others ups your odds of sticking with your workout, according to research from Brock University in Canada. Plus, if you're used to lifting weights and running day in and day out, mixing things up with some yoga or kickboxing can help keep your muscles guessing and growing. If you really can't get into your gym's exercise classes, try starting an intramural league with your friends or colleagues. One study of Oxford University rowers found that team members who worked out together doubled their bodies' release of feel-good endorphins compared to those who exercised by themselves.

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Strengthen your skeleton with these powerful nutrients. {none} By now, we hope you know that your bones require calcium to stay strong. Milk, yogurt and cheese are the quintessential staples for buff bones, and each "Got Milk?" ad that's existed over the years has pounded that into our skulls.But you shouldn't ignore what most guys think of as a women's issue. When men hit the age of 30, their bones grow at a slower rate and start to disintegrate more quickly, says Wayne Johnson, M.D., president of the Oklahoma State Orthopaedic Society. Plus, nearly 2 million American men currently suffer from osteoporosis, according to the National Osteoporosis Foundation.Lest you risk snapping your leg like UFC fighter Anderson Silva did in a recent fight, it's about time you brush up on your bone health. (Think osteoporosis affects only old ladies? Assess your skeletal health with this test.)It's not just about getting your recommended 1,000 mg of calcium each day, but also about consuming grub with nutrients you need to help store that precious calcium like vitamin D, potassium and manganese. Read on to discover the often-forgotten power foods of bone building.--By Ashley Balcerzak, Men's Health Peanuts or walnuts Men suffering from osteoporosis often have a shortage of zinc, a nutrient found in peanuts or walnuts that aids in bone formation, says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. Zinc multiplies enzymes called alkaline phosphatase that stimulates bone growth, according to a review by Ohio University. However, just stick to 11 mg of zinc a day as recommended by the National Institute of Health. Going overboard can lead to side effects such as nausea, stomach cramps or headaches.More: Foods like quinoa, garlic and blueberries get a lot of buzz for their health benefits. Not a fan these fruits or veggies? Try these superfood alternatives instead. Macadamia nuts Macadamia nuts are rich in phosphorus and manganese both of which have been shown to strengthen your skeleton. Combined with calcium, phosphorous helps build bone structure, and low levels of manganese have been linked with poor bone formation, according to the National Institute of Health. A handful of nuts a day is also a great source of monounsaturated fat, which increases your supply of testosterone, according to the USDA. Men rely on T to be converted into estrogen, which helps your body decompose old bone and create new bone in its place.More: They can save your life so it's time to get to know these power-packed nuggets with your ultimate nut guide. Beer or wine Downing one to two drinks led to a 4.5 percent stronger bone density than those who stuck to virgin drinks, one Tufts University study found. Beer contains silicon, a chemical that produces proteins linked with denser bones and more flexible joints. A drunken night out won't give your bones super strength, however. The key is moderation: Those who knocked back more than three drinks had a 5.2 percent lower density and increased risk for fractures. Heavy drinking causes breakdowns in your body, including lowering of B vitamins that are important for bone health, says study author Katherine Tucker, Ph.D.More: Here are 10 reasons why beer could safeguard your heart, boost your immunity, protect your bones and more. Fatty fishes Swallowing some sardines or salmon provides your recommended amount of vitamin D (4,000 international units, according to American Academy of Orthopaedic Surgeons) as well as calcium and protein, says Bowerman. Without vitamin D, all that precious calcium you are eating would not be absorbed through your gut into your bones, adds Dr. Johnson.More: Overwhelmed by the vitamin aisle? Find out what your body needs and what it doesn't with the Men's Health Supplement Guide. Green leafy vegetables Stock your fridge with spinach, kale and collard greens for sources of calcium, magnesium and vitamin K, says Dr. Johnson. Low levels of vitamin K are linked to low bone mass and increased risk of hip fractures, according to a study at the University of Connecticut.More: Check out the 5 best frozen fruits and vegetables for great tasting (and good for you) produce. Citrus Fruits such as lemons, limes and oranges are overflowing with vitamin C, an essential nutrient for collagen formation and healing fractures. According to a study from the Institute for Better Bone Health, postmenopausal women those who are at the highest risk for fractures and osteoporosis who took vitamin C supplements had denser bones than those who didn't take the pills. (Don't worry, guys, it's just as beneficial for you, according to the study authors.)More: Add more fruits and vegetables to your daily diet, and you could slash your risk of an early death Bananas Bananas provide you with potassium, which neutralizes acids that take calcium out of the body. An Australian study showed elderly women had 8 percent denser bones if they packed their diets with potassium, but again, the study authors emphasized this matters for men, too. Not a banana fan? Cantaloupe and leafy greens are excellent potassium power foods, says Bowerman.More: Simply trying these 10 powerfoods can quickly improve your diet, along with helping you build muscle, stoke metabolism, boost immunity and save your heart. Raisins Filled with magnesium and potassium, dried grapes help you keep the calcium you're consuming. Another Tufts University study showed that people whose diets were lacking their Mg and K lost 4 to 5 percent more bone density over a year than those whose snacking habits contained more of these small nutritional powerhouses.More: Try munching one of the 20 best snacks, to supplement vital nutrients in-between your regular meals. Chinese food Look for non-fried dishes filled with edamame, broccoli, brown rice or Chinese cabbage all ingredients brimming with calcium or magnesium, according to the National Osteoporosis Foundation. Be sure to hold or go easy on the soy sauce, though. A Canadian study showed that when salt leaves the body, it takes calcium with it.More: The next time you pull through the drive-thru, watch out for these 5 sneaky fast-food traps. Stay away Save the money you would've spent at Starbucks for something else every now and then. Overindulging on caffeine can block calcium from entering into your bones, sabotaging the role of vitamin D. If you must go with your morning pick-me-up, counteract caffeine's negative effects by adding milk to your espresso, providing you with more calcium to seep into your skeleton, says Dr. Johnson.

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Lose weight and feel amazing with these global health traditions that work wherever you call home. Happy, healthy and fit From antioxidant-stuffed spices to midday Zs, every country has its own unique brand of staying healthy, happy, and fit. And it looks like we could learn a thing or two. The life expectancy of the average American lags behind every industrialized nation on Earth except Qatar. North America is home to only 6 percent of the world's population, but accounts for 34 percent of the world's weight due to obesity, contributing to mounting stateside rates of diabetes and heart disease, according to research from the London School of Hygiene and Tropical Medicine. So how does the rest of the world keep their health in check? With simple, totally doable lifestyle habits. Here are 10 imports that will boost your health big time. INDIA: Spice things up It only takes one bite to realize why zing-lovers are so slim: Spicy food slows your eating, and requires a heck of a lot of water to wash down, says nutritionist Keri Glassman, RD, author of The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever. What's more, spices are rich in antioxidants that can fight both fat and free radicals. Capsaicin, found in red peppers, can tweak your metabolism and help you burn fat with every bite, while turmeric, a key ingredient in curries, contains curcumin, which might suppress the growth of fat tissue. A recent Tufts University study found that mice that ate a high-fat diet with small amounts of curcumin gained less weight than did mice that ate curcumin-free meals. NETHERLANDS: Trade in the car for a bike Most Americans allow their bikes to collect more rust than ride time. In the Netherlands, on the other hand, bikes outnumber people. More than half of Dutch bike owners use their two-wheelers for daily activities, such as running errands and commuting to work. Try using your bike to commute one day or just for errands close to home. "Little bits of exercise really add up, says Tom Holland, M.S., C.S.C.S., owner of Team Holland in Darien, CT. Curbing car travel one of the most sedentary activities around could be as effective for weight loss as cutting calories, according to recent research from University of Illinois. What's more, by getting your blood pumping from your legs clear up into your brain, that dose of exercise before work will actually help you work better throughout the day. MEXICO: Downsize dinner Do you have to loosen your belt after dinner? Then it's time to mix up your day's menu, Mexican style. Traditionally, Mexicans eat their largest meal between 2 and 4 in the afternoon. Getting the bulk of your daily calories at breakfast and lunch can fuel a productive day, while eating less at night helps you wake up ready for a bigger breakfast. "Make lunch a really satisfying meal instead of an on-the-fly thing, and downsize your dinner to lunch-size portions," Glassman suggests. Eating a smaller dinner can also help prevent midnight acid reflux, which affects about one-third of Americans, according to the American Gastroenterological Association. More from Fitbie: Take your siesta from fatty to fit with these 12 ways to make Mexican food healthy BRAZIL: Get social Having strong social ties is as important to longevity as not smoking, according to research published in the journal PLoS Medicine. That may be one reason for the renowned good health of Brazilians, the social butterflies of the southern hemisphere. In a study of 1,477 people ages 70 to 79, Australian researchers found that people with the most friends had a seven-year-longer lease on life. Being around friends ups your production of oxytocin (the cuddle hormone), which calms the brain and could be to thank for friendship's ability to improve blood pressure and binge eating. One survey of 11 different countries including the United States, United Kingdom, and Australia found that Brazilians spend the most time with their families (an average of 74 hours per week) and had among the lowest levels of stress. POLAND: Eat at home Poles spend about 5 percent of their budget on eating out. Meanwhile, the average American household spends 41 percent of its food dollars at restaurants and fast-food joints, according to the US Bureau of Labor Statistics. (Sheesh.) And a 2006 study in the American Journal of Public Health showed that unhealthy restaurant foods contain an average of 642 more calories than people assume they do, making eating out a surefire way of letting out your waistline. Meanwhile, 75 percent of the average American's sodium intake (which is almost twice what it should be) comes from commercial foods, according to the Harvard School of Public Health. This raises your risk of heart disease, the number-one killer in America. Cooking your own meals allows you to control exactly what is going into your food, steer clear of the breadbasket, and skip dessert, Glassman adds. More from Fitbie: Dining in doesn't mean you have to give up your favorite takeout fare. Satisfy your cravings without sacrificing your health with these 4 no-fry versions of your favorite fried foods JAPAN: Stop eating sooner Knowing the difference between full and stuffed can mean the difference between healthy and sickly. Okinawans, who are known for their long life expectancy, eat until they are about 80 percent full. "Listen to your body and stop eating when you are slightly satisfied," says Glassman. On a scale from one to 10, one being famished and 10 being stuffed, you should stop eating at four, she advises. It takes time for your brain to tell your stomach it's full, so after you put your fork down you'll still feel like you are filling up. Eat slower to help you to recognize this feeling, avoid overeating, and in the end you'll even reduce your appetite. CHINA: Meditate Studies have linked regular meditation to a reduction in heart attacks, strokes, as well as symptoms of attention deficit disorder, anxiety, and major depression. Practicing integrative body-mind training (IBMT), a Chinese meditation technique based on the Taoist and Confucian concepts of harmony with nature, for a month and a minimum of 11 hours total can actually improve brain function, resulting in healthier thinking and actions, according to Texas Tech University researchers. IBMT focuses on body relaxation, breath adjustment, mental imagery, and mindfulness training. "The mind-body connection is so influential to our overall health," says Holland, who recommends taking a few minutes to meditate each day. Doing so is especially important in people who spend days sitting at a desk, which can tighten the body, causing stress, pain, and muscular imbalances, he says. More from Fitbie: You don't have to be a master of sitting quietly and cross-legged to benefit from mindfulness. Connect with your body and quiet your mind with these 5 stress reducing yoga poses GAMBIA: Go nuts In this West African nation, nuts replace meat to supply protein as part of the main meal, decreasing the risk of high blood pressure, insulin resistance, high cholesterol, unstable heart rhythms, and diabetes, according to Harvard Medical School. Studies have shown that people who eat nuts regularly, at least five times a week, reduce their risk of heart disease and heart attack by up to 50 percent. What's more, their high protein and fat content can promote feelings of satiety and weight loss and a handful of nuts per day, one or two ounces, is enough to let nuts work their health magic. The trick is to use them as a meat substitute, not an add-on, otherwise your diet can end up too fatty. For instance, throw some almonds in a salad, or cashews in a stir-fry a few times per week, Glassman recommends. SPAIN: Take a nap Oh, the joys and benefits of the siesta. Besides giving you a better jolt than any java, naps reset the immune system, slash stress, and decrease inflammation. One study of Spaniards who took a 30-minute siesta after lunch at least three times a week had a 37 percent lower risk of heart attack. While naps do any body good, they are especially important if you are sleep deprived, as a lack of sleep causes higher blood pressure, inflammation, and hunger. If your office isn't power-nap-friendly, take a midday break by walking around and getting outside if possible. Getting your blood moving and soaking up a healthy dose of vitamin D can help you perk up. ICELAND: Eat more fish Each year, the average Icelander eats 225 pounds of cold-water fish such as char, herring, and cod. Across the Atlantic, Americans put away a mere 48 pounds of fish. It turns out the scaly stuff is among the best sources of omega 3 fatty acids, which are touted for their ability to ward off weight gain, heart disease, and inflammation. Omega 3s are also one of 10 Super-Nutrients for a Flatter Belly . But they may also be to thank for so few Icelanders suffering from the winter blues, despite the long, dark winters up north. Studies show that omega 3s also support healthy brain cell function, endorphin levels, and positive moods. Glassman recommends eating two to three servings a week of fatty fish like salmon, mackerel, or sardines. If you're not a fish fan, take an omega 3 supplement to guarantee 220mg of DHA, an omega 3 which is especially vital to brain function, a day.

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Secret health risks are lurking in everything from lake water to local surf, but don't worry. This travel advice will keep you safe all summer long. Safeguard your health Planning a vacation is more than booking a sweet hotel and creating an adrenaline-filled itinerary. Know that some of the most exciting destinations can wreak havoc on your health malaria and parasites as souvenirs, anyone? Read on if you don't want a trip of a lifetime to end with a hospital stopover. Beaver fever Risky trips: Hiking, backpacking and camping, thanks to intestinal parasites that populate backcountry streams and lakes. The Center for Disease Control and Prevention reports that the number of cases spikes in the summer months. Vital signs: No matter how clean that burbling brook appears, don't take even a small sip or you'll risk ingesting the microscopic Giardia lamblia. These intestinal parasites, once hatched in your gut, will cause the beaver fever infection, also called giardiasis, an affliction responsible for abdominal pain, bloating and you guessed it diarrhea. More than 20,000 cases are confirmed each year, says Jonathan S. Yoder, an epidemiologist at CDC, but estimates say that over a million reports go undocumented.To avoid setting up residence in your bathroom the infection can last from a few days to weeks follow good sanitation practices. If you must drink the water, always boil it first, and hygiene is especially important. "Stick to old-fashioned soap and water since it physically removes the parasite" adds Yoder. "Hand sanitizers may be effective for bacteria and viruses, but these parasites are more likely to resist disinfection." Hantavirus Risky trips: Camping and cabin getaways. The CDC reports that New Mexico, Colorado, Arizona and California have the most cases, and last summer 10 people visiting Yosemite National Park were infected with this rodent-bred infection, causing three deaths. (Turns out mouse poop can be as deadly as running into a bear.) Vital signs: Generally, flu-like symptoms begin one to seven weeks after exposure the virus spreads though rodent urine and droppings but the fever and muscle aches then develop into respiratory problems. So while it may make sense to dispose of any mouse mess you notice in your cabin right away, beware, as using a broom will spread the virus everywhere, including into your lungs. "You can't clean it up like dog poop," says Amesh A. Adalja, M.D., board certified infectious disease physician at the University of Pittsburg. "Leave it and find proper supplies such as a mask, gloves and Clorox." Although there is no specific treatment or vaccine, linking rodent exposure to your symptoms and seeking medical care right away are your best bet for recovery. Flesh-eating bacteria Risky trips: Everywhere. The tragic case of Aimee Copeland, a 24-year-old who lost her hands, feet and right leg after contracting the bacteria through a zip-lining accident in Georgia last spring, has put this gruesome disease also known as necrotizing faciitis in the spotlight. (Creeped out? Know that although very serious, your chances of contracting it are slim.) Vital signs: Don't let the Georgia case give zip lining a bad rep, because it doesn't matter where you are. All that matters is that the infection can enter the body through cuts, abrasions and even insect bites eventually destroying muscle, skin and fat tissue. Your skin is constantly getting traumatized, so don't ignore even minor cuts, and always thoroughly clean and treat any break in the skin. "This infection just takes off," says Adalja. "If you notice that a cut is hurting more than it should, or that the redness is spreading fast, seek professional medical attention at once." At this point, Neosporin won't help. You have to cut out the infected tissue to keep it from spreading. Breakbone fever Risky trips: All tropical and many subtropical vacations. Singapore reported an outbreak of breakbone (a.k.a. dengue) fever this past April, and most countries in Latin America, as well as some parts of the Caribbean, like Puerto Rico, are home to the infected mosquito that transmits the disease. Even Key West, Florida, has seen episodes. Vital signs: The tricky part about evading the dengue virus is that there is no vaccine all you can do is avoid the skeeter, especially during dusk and dawn hours in hot, wet weather. A few precautions, however, should help: Always stay in rooms with protective screens and mosquito nets, and after applying sunscreen, cover yourself in insect repellent with DEET, picaridin or oil of lemon eucalyptus. And when taking outdoors treks, double your mosquito barrier by wearing loose, long-sleeved shirts and long pants. Symptoms won't likely occur until a week or two after your return, so see your doctor if you experience sudden fever, extreme headaches and severe muscle and joint pain post-tropical vacation. (Keep in mind that other diseases, like malaria, can mimic dengue fever symptoms.) Malaria Risky trips: Rainforest adventures and safari expeditions. Africa gets a lot of attention for malaria, and rightly so, since counties like Kenya, South Africa and Tanzania are home to a malaria-infected mosquito population. But popular vacation destinations like Costa Rica, Dominican Republic and Mexico (especially in the states of Nayarit, Oaxaca and Sinaloa) carry a risk as well. Vital signs: Malaria is transmitted by mosquitos infected with parasites, which then enter your bloodstream and attack your red blood cells. So if you know you're visiting a high-risk destination, see your doctor to get started on the appropriate antimalarial drug (each of four strains has its own medication), at least four to six weeks before your departure. If infected, the parasites will multiply rapidly, although it could take a full year before you notice symptoms, like fever and chills. Always just assume the mosquito did you in and see a doctor right away, just in case. Brushing it off is a no-no, unless you don't care that these parasites can creep up into your brain and cause stroke or kidney failure. Swimmer's itch Risky trips: You'll find it in the freshwater lakes, ponds and streams of South and Central America, mostly in Brazil, Surinam and Venezuela. Vital signs: Swimmer's itch only sounds harmless. The infection affects about 200 million people living in the tropics every year, and can be more than just an annoyance for travelers. Also known as schistosomiasis, it's caused when microscopic parasites burrow into your skin, growing into egg-producing worms (yuck) that can wreak havoc on your bladder, liver and other internal organs. Sure, it might be tempting to cool down with a quick dip, but since you can't tell whether a lake is swimming with the schistosoma parasite just by looking at it, don't even wet your toes. "Wading in infested waters puts you at high risk," says Adalja. "There is nothing you can do to keep the parasite from going into your body." Symptoms kick in two to three weeks after initial contact and include a rash, fever, weight loss and abdominal pain. The doctor should be able to diagnose you with a simple blood test. Spelunker's lung Risky trips: Caving, especially in the Ohio and Mississippi river valleys. In the United States, about 500,000 people are exposed to the Histoplasma capsulatum fungus each year. Vital signs: You can be infected with histoplasmosis when you inhale the fungus spores from soil or bat droppings (a.k.a. guano) you might not even know that you've been afflicted, although some experience difficulty breathing and flu-like symptoms. Left untreated, this uncomfortable feeling could develop into anemia, meningitis and pneumonia, especially if you have a weak immune system. "When you're caving, always wear respiratory protection, and don't go near bats," recommends Adalja. "They carry a slew of diseases that can kill humans." (Plus, you wouldn't want guano to end up in a cut or your eyes. Gross.) Hepatitis A Risky trips: Culinary adventures in Mexico, Central and South America, as these locations are responsible for around 85 percent of tourist-related cases. According to the CDC, this is one of the most common vaccine-preventable infections picked up during travel. (A note to surfers: "San Diego's Imperial Beach has some of the most polluted waves in America," says Richard Gersberg, professor of Environmental Health at San Diego State University. "Particularly after it rains, mostly because of the runoff from the Tijuana River." Vital signs: Because exposure to contaminated water, shellfish or produce can land you in a hospital, double check that the chefs work in sanitary conditions before chomping on that shrimp ceviche or fruit salad. If you don't, symptoms could start showing up in 15 to 50 days. "Tell-tale signs that you're infected are abdominal pain and yellowing of the skin and eyes," says Adalja. Your best bet for staying healthy is to flex that deltoid and get a vaccine. Human botfly larvae Risky trips: Exploring the Amazon in Bolivia and other South American countries. This January, one unlucky couple made news when these creepy bugs crashed their vacation. Vital signs: Botflies attach their eggs to mosquitoes, which then pass the larvae to you via their bites. The little grub develops inside, and then flies out of your body sounds like something from a sci-fi movie, right? Look for raised bumps that actually move on their own once in a while. Although you won't turn into some fly-infested zombie, this unpleasant penetration can cause an infection and may require surgical removal. Know that you're not destined to end up as a host to these unappealing insects when traveling to subtropical regions botflies are not an epidemic, by any means but do use good sense and at least pack a bottle of bug spray. E. coli Risky trips: A weekend on the beaches of the Great Lakes both Chicago and Michigan beaches have reported several cases of E. coli contamination in recent years. Vital signs: You know to avoid drinking unfiltered water and steer clear of unwashed produce, but taking a dip in a lake can give you traveler's diarrhea you won't soon forget. Escherichia coli bacteria can end up in water, thanks to hot weather, heavy rainfall, waste from wildlife even swimmers. Ingesting lake water is the surest way to get sick, so whether you're packing a beach bag or traveling overseas, prepare in advance by asking your doc for an antibiotic prescription before you go. Over-the-counter meds like Pepto-Bismol will help with milder cases, too.

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What are the best foods for healthy bones? Eat these to help fight osteoporosis. When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures. Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones. BING : How to build stronger bones Yogurt Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D. BING : Healthy yogurt recipes Milk There's a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. Can't get three glasses a day? Try blending milk into a smoothie or sauce. BING: Yummy smoothie recipes Cheese Just because cheese is full of calcium doesn't mean you need to eat it in excess (packing on the pounds won't help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation. Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs. Sardines These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas and salads. BING: Cooking with sardines Eggs Though eggs only contain 6% of your daily vitamin D, they're a quick and easy way to get it. Just don't opt for egg whites they may cut calories, but the vitamin D is in the yolk. BING: More health benefits of eggs Salmon Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and bones. BING: Easy salmon recipes Spinach Don't eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A. BING: More healthy greens Fortified cereal Certain cereals like Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties contain up to 25% of your daily vitamin D. When you don't have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D. Tuna Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. BING: Healthy tuna recipes Collard greens Like spinach, this leafy green often enjoyed south of the Mason-Dixon line is full of calcium. One cup of cooked collards contains more than 25% of your daily calcium. Plus you can easily sneak it into your favorite foods. BING: Cooking with hearty greens Orange juice A glass of fresh-squeezed OJ doesn't have calcium or vitamin D, but it's often fortified to contain these nutrients. Try Tropicana's Calcium + Vitamin D to get a boost of these essentials. Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

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Remember all those colorful pebbles, puffs and crisps we ate as kids? Yeah, they were cute little calorie bombs. But these 10 picks have less than 6 grams of sugar per serving, plus some major health bennies. Grab a spoon! Grab your favorite bowl and start pouring. That's because we've found a crop of cereals low in sugar and fat, high in health benefits. A good reason to get #UpnOut, we say!*Calories based on regular serving size of dry cereal. Calculate how many calories milk will add here. --By JD Rinne, SELF Cheerios 1 cup: 100 calories There's a reason your mom carried these around as finger food when you were a toddler. A serving of Cheerios has no saturated fat and just 1 gram of sugar, plus you'll get 3 grams of fiber and protein in each bowl. Van's Natural Foods Honey Nut Crunch 3/4 cup: 120 calories This gluten-free cereal from Van's Natural Foods contains no high-fructose corn syrup. You'll get 5 grams of fiber, 2 grams of protein and a nice touch of sweet in each serving so much better than that morning donut. Arrowhead Mills Oat Bran Flakes 1 cup: 140 calories Looking for an alternative to good old raisin bran (which, depending on the brand, can be loaded with sugar)? Make your own. Start with some basic- but-healthy flakes like these, which have a solid 5 grams of protein and 4 grams of fiber, and simply top with raisins from the pantry. Breakfast, done. Barbara's Puffins Peanut Butter and Chocolate 3/4 cup: 110 calories What? You can eat PB and chocolate in the morning and not break the calorie bank? Believe it. These crunchy puffs have no saturated fat and 20 percent of your vitamin D and calcium for the day. Plus, they're yummy. If you've got a peanut allergy, check out Puffins' other flavors. Fiber One 1/2 cup: 60 calories OK, OK, so fiber isn't exactly sexy. But it is essential. Fiber One's original cereal has a whopping 14 grams of fiber per serving with just 60 calories and no sugar. Which means you can dress it up however you choose yogurt, fruit, it's all fair game. Mini Wheats 21 biscuits: 190 calories Maybe you grew up on the frosted version, but stick to the original and you'll reap the rewards: 6 grams of protein, 8 grams of fiber and 90 percent of your iron needs for the day with just 1 gram of fat (and no sugar or sodium). Find the taste too boring? Buy both versions and mix 'em up. Cascadian Farm Organic Multi Grain Squares 3/4 cup: 110 calories With organic whole wheat as the first ingredient, this cereal will have you smiling in the A.M. You'll also get 3 grams of protein and 2 grams of fiber in these slightly sweet little packages. Kashi 7 Whole Grain Puffs 1 cup: 70 calories This satisfyingly fluffy cereal gets credit for what it DOESN'T have: sugar, sodium, saturated fat and trans fats. You will get 18 grams of whole grains per serving, and this cereal is so low-calorie (and versatile!) that you can add your fave toppings without the guilt. Nature's Path Oaty Bites 3/4 cup: 110 calories Crunchy! These little cross-hatches offer up 2 grams of fiber, 15 grams of whole grains and 3 grams protein per serving. Rice Krispies 1 1/4 cups: 130 calories Consider this our nostalgic pick. With no fat and four grams of sugar (not too shabby for a sweet cereal like this), the original (unfrosted) Rice Krispies won't set you back too badly. And, really, is there anything better on a Saturday morning than cartoons and Rice Krispies?

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Celebrities with ADHD Up to 10 million American adults have attention deficit hyperactivity disorder (ADHD) also commonly referred to as ADD so it's no surprise that some of America's most acclaimed athletes, actors, and musicians make up part of that mix. Left untreated, the disorder is characterized by poor concentration and disorganization, and can lead to emotional and social problems. About 60% of children diagnosed with ADHD will continue to experience these symptoms well into adulthood. And some people with the disorder don't receive an official diagnosis until middle age.See which celebs have suffered with an ADHD diagnosis since childhood, and which have learned to manage their disorder as adults. Michael Phelps The 28-year-old retired Olympic swimming sensation is famous for his incredible focus in the pool, so it's hard to believe he has struggled with ADHD since childhood. His teachers complained about his inability to sit still until, in fifth grade, the Phelps' family physician formally diagnosed him with ADHD. At age 9, Phelps went on Ritalin; his mother, Debbie, later recalled in the New York Times that it seemed to help his hyperactivity. After two years on medication, however, Phelps said he felt stigmatized (each day at lunchtime he had to visit the school nurse to get his medicine) and asked to be taken off the drug. After consulting with his doctor, Debbie agreed to let him be med free.Instead, Phelps used swimming to help him find focus. In fact, many children with ADHD benefit from competitive sports. "I'm just different in the water," Phelps told Sports Illustrated. "I just feel at home in it." RELATED: 15 Celebrities With Type 2 Diabetes Solange Knowles The soulful songstress says she's always been full of energy, and claims that sometimes her sporadic speech and effervescence led people to believe she was on drugs. The real culprit? ADHD. Knowles, whose older sister is Beyoncé, said she was diagnosed with the disorder twice before she believed it. "I didn't believe the first doctor who told me," she has said. "I guess I was in denial." Traditionally, ADHD was thought to be a male-oriented disease, and men were once believed to account for the vast majority of cases. But recent research has begun to focus on how the disorder affects females, so that ADHD may be identified earlier in women's lives. RELATED: 10 Celebrities Who Battled Breast Cancer Ty Pennington The energetic and upbeat former host of ABC's Extreme Makeover: Home Edition said he was "uncontrollable" as a child unless he had a crayon and piece of paper in hand. Pennington, 49, earned poor marks throughout high school and college, until he was diagnosed with ADHD as an undergrad. "I'm about as ADHD as you can get," Pennington told InStyle magazine. He went on medication following his diagnosis and saw an instant improvement in his schoolwork. "I immediately stared getting straight A's. It changed my life!" RELATED: 11 Celebrities With Crohn's Disease Howie Mandel The Deal or No Deal host is calm and collected during his super-hyped game show, but ADHD made him impulsive and unfocused well into adulthood, when he finally got a formal diagnosis. A penchant for pranks got Mandel expelled from high school, and he continued to struggle with his attention span for the next 20 years before his doctor finally gave him an ADHD diagnosis. "I found it difficult to sit down and read a script for work, or even have a conversation," says Mandel, 58.Mandel is a former celebrity spokesperson for a PSA campaign encouraging treatment for the disease called Adult ADHD Is Real. James Carville The political pundit and consultant is widely credited with helping Bill Clinton win the 1992 presidential election, but he wasn't always so focused. In fact, Carville, 69, initially flunked out of college. He later went back to earn his bachelor's degree before going on to graduate from law school. Carville has said that he found his razor-sharp focus for politics because of its fast-paced and ever-changing nature. In 2007, Carville was a featured guest at the CHADD (Children and Adults With Attention Deficit/Hyperactivity Disorder) 20th Anniversary Hall of Fame Conference. Christopher Knight Playing pint-size Peter on the original Brady Bunch television series, Knight, 56, had a hard time learning his lines. Finally, in 1997, he was diagnosed with ADHD. He sought treatment to help manage his condition and served as a spokesperson for the National Consumer League's AD/HD campaign. Cammi Granato She helped lead her team to gold as the captain of the U.S. women's ice hockey team at the 1998 Olympics in Nagano, Japan and she credits her ADHD with helping her get that far. Granato, 42, claims that constantly feeling restless contributed to her drive on ice. ADHD makes everyday tasks such as paying bills more difficult for Granato, but the energy and creativity associated with the disorder have helped in her sport. "It's affected me in positive and negative ways," Granato told the St. Louis Post-Dispatch in 2005. "It's really my worst and best qualities wrapped in one."

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Your favorite feel-good foods don't have to pile on the pounds some can help you lose weight. They're called "comfort" foods for a reason they bring back warm memories, tickle your taste buds, and soothe your soul. Though some comfort foods are deep-fried, covered in cheese, or packed with sugar, some can actually help you lose weight. Beat the battle of the bulge with the following cozy eats. BING : Why we crave comfort foods Hot chocolate Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea. Hot chocolate's combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat's health benefits even more it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus. BING : Homemade hot chocolate Collard greens A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, PhD, a nutritionist and the author of The 150 Healthiest Comfort Foods on Earth. Plus, a cup of collard greens contain 7.6 grams of belly-filling fiber. Research from the US Department of Agriculture shows that eating fiber-rich foods can lower your body's absorption of calories from carbs. BING : Cooking with hearty greens Chicken noodle soup "People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall," says Rania Batayneh, MPH, nutritionist and author of The One One One Diet. "The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness." One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20%. Plus, chicken noodle varieties pack the protein, vitamins and fiber you need to rev your metabolism even after your meal. BING : Mom's chicken noodle soup Coffee Your old friend joe can boost more than your mood. It can also boost your metabolism, thanks to a healthy dose of the antioxidant chlorogenic acid (CGA), which increases your body's use of fat for energy, Bowden says. Research has also shown that the chemical compound can slow the release of glucose into the bloodstream after a meal while lowering insulin resistance to prevent weight gain. Opt for the strong stuff: Several recent studies have found that caffeine in small doses before exercise can improve performance and help your muscles recover in record time. BING: More benefits of caffeine Pot roast The moment protein passes your lips, it starts fighting fat. Your body has to work harder to break down protein and use it for energy, which means you burn more calories as you digest it, Gidus says. It also takes more time to leave your stomach, literally keeping your belly fuller for longer. In one study published in the journal Nutrition Metabolism, dieters who increased their protein intake to 30% of their total diet ate about 450 fewer calories a day. Over 12 weeks, that equals 11 pounds lost without doing anything else! BING : Healthy pot roast recipes Oatmeal One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the European Journal of Clinical Nutrition evaluated 38 common foods and found that oatmeal was the third most filling. When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower glycemic index score, a measurement of how much a food increases your blood sugar. BING : What is the glycemic index? Roasted carrots As a side or mixed in with your favorite meats, the high water and fiber content in carrots fills you up fast. Roast them for a better calorie burn: University of Arkansas researchers found that carrots roasted at 104 degrees contain three times as many antioxidants as raw carrots. BING : Tips for roasting vegetables Red wine In addition to being a heart helper, red wine may be a weapon against excess weight. A 2009 report from the University of Ulm in Germany suggests that resveratrol the renowned antioxidant found in grape skins inhibits the production of fat cells. What's more, a substance found naturally in red wine called calcium pyruvate helps fat cells burn more energy, says Gidus. Meanwhile, in a 2011 study published in the Archives of Internal Medicine, women who had one or two drinks a day were 30% less likely to gain weight than teetotalers. So drink up, but stick to just one glass each 6-ounce serving contains about 150 calories. Pumpkin Don't let the pies fool you. One cup of this good-for-you gourd contains a mere 46 calories and 3 grams of fiber, according to the USDA. Plus, pumpkin is an excellent source of the antioxidant beta-carotene, which fights the oxidative stress and inflammation in the body that's linked to increased fat storage, Gidus says. BING : Low-fat pumpkin pie recipes Chili If soup is filling and protein builds muscle, then chili has all that and more. The combination of the fiber from the tomatoes and the protein from the beans and beef and prevents overeating. Plus, capsaicin, the compound that gives cayenne, chili peppers, and jalapeños their heat, can also torch fat, says weight-loss specialist and board-certified internist Sue Decotiis, MD. Spices trigger your sympathetic nervous system which is responsible for both the fight-or-flight response and spice-induced sweating to increase your daily calorie burn by about 50 calories, she says. That equals about 5 pounds lost over a single year. BING : Classic chili recipes Chickpeas Whether you call them garbanzos or chickpeas, a half-cup serving of these hearty legumes provides about 40% of your daily protein needs and 70% of your daily fiber intake, helping to stabilize blood sugar, control cravings, and prevent overeating, Gidus says. They're also a great source of healthy unsaturated fats that can whittle your waistline. A 2009 study from the University of Newcastle in Australia found that participants who consumed the most unsaturated fats had lower body mass indexes and less belly fat than those who consumed the least. BING : Easy chickpea recipes Roasted potatoes Spuds don't have a waist-friendly reputation, but they're actually full of nutrients, Gidus says. "White foods contain the disease-fighting chemical allicin," she says. "This chemical, also present in garlic, has been shown to fight inflammation in the body, contributing to smaller waistlines."Plus, research shows that calorie for calorie, white potatoes are more satisfying than any other tested food. Mashed sweet potatoes Eating sweet potatoes can prevent sugar from getting stored around your waistline as fat. How? Sweet potatoes are rich in carotenoids the orange and yellow pigments in plants that help the body respond to insulin as well as CGA (also found in coffee). Carotenoids and CGA slow the body's release of glucose and insulin, says Bowden. Plus, sweet potatoes are filled with fiber, which slows digestion and prevents blood sugar from plummeting and your hunger from spiking. BING : Sweet potato or yam?

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Want definition like Gwyneth Paltrow or J.Lo? Let their trainer Health columnist Tracy Anderson work her magic on you. Ever seen a fit woman with saggy arms? You've probably wondered, How is that even possible? I'll tell you how the arms are a tough body part to tone. And many women make the mistake of thinking that heavy weights and exercises like bicep and tricep curls are the way to go. Yes, these moves build strength, but they do so in an unbalanced way. That's because they isolate and work only a few areas. Our goal is to create a long and lean body. To do this, you need moves that hit the major muscles and all those smaller ones. Targeting these "accessory muscles," gives you a sleek yet chiseled look. Happy sculpting!by Tracy Anderson 10 minutes to defined arms This sequence wakes up all those little muscles in the arm, hitting each one from multiple angles (you're going to be sore!) to really tighten and tone. Do the series six times a week, and don't forget your half hour of fat-burning cardio each workout day. B-ball palm rotation Stand with feet a little wider than hip-width, arms extended out to sides, palms down as if palming a basketball (A). Leading with pinkie, rotate arm forward from shoulder socket until palms and elbows are facing up. Reverse motion, this time leading with thumb (B). Do 30 to 40 reps. Back-hand press Start on all fours, with a 3-pound weight in each hand (A). Bend right elbow slightly, then extend arm straight up and slightly away from body (B). Do 30 to 40 reps; switch sides. Back hand Stand with feet a little wider than hip-width, arms extended out to sides and palms facing back. Bend right elbow slightly, turning palm up and pulling arm back behind body (A). Straighten arm as you release and slap palm back (B). Do 30 to 40 reps; switch sides. Twisted front punch Stand with feet a little wider than hip-width, holding a 3-pound weight in each hand, wrists under armpits (A). Extend right arm straight out in front of body while rotating arm inward (B). Return to start. Repeat 7 more times, then switch sides. This is 1 set. Do 4 to 5 sets of 8 reps per arm.This gallery originally appeared on Health.com.

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Fill your plate with these foods to get the shiny, lustrous hair you've always wanted. The secret to thick, strong, shiny strands isn't an expensive shampoo or fancy salon treatment it's all about your diet. Eating a variety of healthy foods will give you the mane you've always dreamed of. Fill up on these nutrients to begin growing your healthiest hair ever.-- By Hallie Levine Sklar, Health.com BING: How to make your hair grow faster Iron and zinc Iron and zinc help hair follicles to grow, says Wilma Bergfeld, MD, a dermatologist at the Cleveland Clinic. She suggests eating lean red meat, which is rich in both nutrients, twice a week. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange to boost iron absorption. BING: The foods highest in iron and zinc Vitamin D Several studies have found that vitamin D may help activate hair growth. However, D is a tricky vitamin. Few foods contain it naturally, and although sitting in the sun for a few minutes a day can help your body produce more of it, many experts advise against it due to the increased exposure to harmful UV rays. Your best bet? Take a 1,000 IU supplement daily. BING: The foods highest in Vitamin D Protein Protein is one of the building blocks of life, promoting cell growth and repair and it boosts your hair strength, too! Women should get at least 46 grams a day (3 ounces of chicken has about 23). BING: The foods highest in protein Omega-3 Fatty Acids Eat fatty fish (like salmon) twice a week for hydrated hair, or take up to 1 gram a day of a DHA and EPA supplement. In addition to silky hair, omega-3s may help relieve depression and are a proven heart-helper. BING: The foods highest in Omega-3 fatty acids Biotin Eggs are rich in this B vitamin essential for growth. (They're also an excellent source of protein, choline, and vitamin D.)Not an egg fan? You could also take 30mcg supplement daily. This gallery originally appeared on Health.com. BING: The foods highest in biotin

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What's not worth the bellyache, and how much really is too much. Raw tuna Overeating in one thing, but when it comes to these six foods, you can actually overdose.Your sushi habit might not as be as healthy as you thought. A New York Times exposé tested tuna sushi from 20 Manhattan stores and restaurants and found that, at most of them, eating just six pieces of raw tuna a week would result in dangerously high mercury levels. The effects could range from kidney and lung disorders to sensory impairment and a lack of coordination typically symptoms of neurological problems. So why are tuna fish so full of mercury? Since they swim high on the food chain, their muscles accumulate methyl mercury from all of the smaller fishes they've eaten over the course of their lives. Soda The witches' brew is notorious for growing midsections and addictions alike. But according to a 2013 review, it can also cause heart failure and even death. After a 31-year-old woman from Monaco went to the hospital suffering from an irregular heartbeat and fainting after drinking two liters of soda a day for 16 years straight. Researchers examined six other cases and found that all excessive soda drinkers suffered from irregular heart function, erratic heartbeats, and, in the case of one unlucky patient, death. Researchers blame soda's diuretic effects: It can dramatically lower the body's levels of potassium, which your heart needs to function. Even though any amount of soda is more than you need, if you absolutely must get your fix, limit your intake to 16 ounces a day. Carrots These guys owe their color to beta-carotene, an antioxidant that helps prevent everything from exercise-induced asthma to cancer. But here's the thing: It can also make your skin orange (we're talking Oompa-Loompa orange), says certified nutrition consultant Alejandro Chabán. While vegetarians are more likely than omnivores to develop carotenemia (thanks to orange and yellow foods, especially carrots), carotene-rich nutritional supplements can also contribute. In one case study published in The Journal of Dermatology, a woman's skin turned yellow-orange after taking too many oral carotene supplements. However, to achieve the same levels in the blood, you'd have to eat about a half cup of carrots a day for months on end. There's no need to push it, though. Chabán recommends capping your consumption at about two cups per week. Star fruit There's more than one reason it's generally used as nothing more than a garnish: Eating too much of the five-sided fruit is toxic and causes nausea, vomiting, dizziness, diarrhea, convulsions, and even death primarily in people with kidney problems, according to research out of Brazil. While experts have not yet pinpointed the exact cause, those with kidney problems should avoid star fruit like the plague, as even small doses can be fatal. In good health? Chabán recommends eating no more than a half cup per week. If you develop persistent hiccups within five hours of eating star fruit the most common sign of star-fruit intoxication call your doc. An O.D., and possibly kidney problems, may be to blame. Water We've all heard the stories of people dying after drinking too much water. Take, for instance, the 28-year-old Californian who died after downing six liters on a radio-show contest back in 2007. But contrary to popular opinion, you can't drown from drinking too much water. Called hyponatremia, it actually dilutes your blood's concentration of sodium, Chabán says. And while extreme hyponatremia is both rare and fatal, mild cases are incredibly common. One New England Journal of Medicine study found that about one sixth of marathon runners have some degree of the condition upon crossing the finish line. Most people don't need more than 12 cups of water a day, even if they're active, Chabán says. And remember, your body can process only so much water at once. So it's better to spread out your intake rather than gulp it all at once, even right after your sweat session. Soy sauce Here's one more reason to reach for the low-sodium option. In 2013, a 19-year-old man suffered seizures, fell into a coma, and almost died after drinking a quart of the salty stuff. Pretty much the opposite of hyponatremia, hypernatremia (a.k.a. too much sodium in the blood) causes the brain to lose water, shrink, and bleed. While (luckily) very few guys are pounding quarts of soy sauce, limiting your intake to one tablespoon a day is a solid move. As is shaking your salt habit in general.

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You moisturize, you cleanse, you own an exfoliator and you even use it sometimes. So why isn't your skin Jessica Alba perfect already? Croissants, espressos, mimosas... Basically overdoing everything that's worth overdoing. Because consuming too much sugar, salt, caffeine, and booze shows on your face. Alcohol dehydrates and inflames your skin, making it dull and blotchy, said the late Fredric Brandt, a dermatologist in New York City. Ideally, you'd have just two drinks at parties and sip water in between to help flush out the booze, adds David Bank, a dermatologist in Mt. Kisco, New York. Avoid sugary mixers and we're sorry to say it the dessert cart. "Sugary foods break down collagen and elastin in the skin, causing dullness and wrinkles over time," said Brandt. Too much salt and coffee are dehydrating, too. Stick to a cup of joe a day if you can stand it...or maybe allow yourself one vice. Overcleansing Don't consider this a free pass to skip washing off your makeup at night: If your skin is dry skin, lather up less often, since doing so strips away natural oils. Wash with a creamy or oil-based cleanser at night (they're gentler on dry skin) and rinse with just water when you wake up. "It's enough to clean your skin in the morning, and you'll retain more of your own moisturizing oils," says Ellen Marmur, a dermatologist in New York City. Using gritty exfoliators Sloughing off dead skin cells isn't supposed to hurt. If a scrub or peel stings or leaves your skin red and blotchy, toss it; along with flaky skin, it's wiping away your skin's natural hydrating oils. Gritty scrubs (which often contain rough natural exfoliators like kernels or seeds) and harsh peels can cause irritation and inflammation, which leads to clogged pores and even brown spots and wrinkles, Brandt said. Use a gentle exfoliator with microbeads or sugar just once or twice a week, or a mild peel with lactic acid once a week. Blasting breakouts "Women overwash, they overtreat, they overtouch," says Jeannette Graf, a dermatologist in New York City. If you have a honking zit, here's your new routine: Use a salicylic acid cleanser with moisturizing ingredients, such as soy, at night. Try Aveeno Clear Complexion Foaming Cleanser followed by a 2.5 percent benzoyl peroxide treatment (such as Neutrogena On-the-Spot Acne Treatment). Skip stronger concentrations (five and ten percent are common), since using "too much benzoyl peroxide can actually dry out the zit and stop the medicine from penetrating. It will get irritated and stay around even longer," Graf says. Not sleeping enough Getting less than seven hours of shut-eye can make your skin duller and fine lines (like the ones around your eyes) more obvious. "Your skin can rebound from the occasional late night, especially when you're young, but a few in a row will catch up with you," says Amy Wechsler, a dermatologist in New York City. If you have trouble falling asleep, don't start watching How I Met Your Mother reruns: Bright screens suppress melatonin, a hormone that makes us sleepy and regulates our circadian rhythms. That second part is a biggie. When melatonin levels drop and your circadian rhythm gets thrown off, your skin cells can't turn over as efficiently, causing even more wrinkles and dullness over time, says Phyllis C. Zee, the director of the Sleep Disorders Center at Northwestern Memorial Hospital in Chicago. A warm shower or bath before bed is much better for inducing sleep, says Michael Breus, a psychologist and sleep medicine expert. Not sleeping smartly Your sleeping conditions matter. First things first: your pillowcase. "It collects oil, dead skin cells, bacteria, and excess night creams," says Bank. "As you toss and turn, all of that is deposited right into your pores." He recommends changing them at least once a week (twice is better). While you're at it, swap out the regular cotton version for something smoother, like satin, silk, or Egyptian cotton, since rough pillowcases can actually cause wrinkles. And if we can convince you to make just one more change, plug in a humidifier. It counteracts the skin-drying effects of air conditioning and heat. Overlooking sunscreen in certain areas Slathering SPF over your entire face (even in the winter) is a good start, but you can't ignore the rest of your body and certain areas are missed too often. "In my practice, I'm seeing an epidemic of skin cancer along the hairline, the jawline, and the ears," says Dennis Gross, a dermatologist in New York City. Apply a broad-spectrum sunscreen with an SPF of 30 or higher all over your face and exposed skin from the neck down. And keep in mind that light cotton clothes won't totally protect skin on their own in the summer. Skipping your yearly mole check It's simple: Get a mole check each year. If you're forgetful, schedule it near events you'll remember, like your anniversary or birthday (happy birthday, right?). Mole checks are nonnegotiable, no matter how good you think you are about self-exams. "We look in more nooks and crannies than you ever will," says Patricia Wexler, a dermatologist in New York City. It's a quick and painless screening. If you need anything removed, your doctor will likely ask you to return later for an additional appointment, says Graf. Go ahead, book it now we'll wait. Forgetting face wipes Washing your face before bed or after Spinning can be a pain. We get that. But letting makeup, dirt, and bacteria linger can cause breakouts, dullness, and even wrinkles over time, says Graf. Which brings us to face-cleansing wipes: A single towelette removes a day's worth of grime, and you won't need to haul yourself to the sink. Try Olay Fresh Effects S'Wipe Out Cloths for normal or dry skin, Clearasil Ultra-on-the-Go Rapid Action Wipes for acne-prone types, and Garnier Soothing Remover Cleansing Towelettes for sensitive complexions. Keep them on your nightstand or in your gym bag so you actually remember to use them. Smoking Please, we beg of you, just quit. On top of a long list of evils, smoking breaks down elastic fibers in the skin (which is why smokers' complexions look yellow) and revs up the enzyme responsible for breaking down collagen (and that definitely leads to wrinkles), says Francesca Fusco, a dermatologist in New York City. Your skin can bounce back once you quit. "Within two weeks, you see improvements," she says. "The texture improves; it's a little smoother. Over time, the brightness comes back."

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Scientifically proven ways to find back pain relief, no medication required. No-pill ways to treat back pain Achy back? You're not alone: back problems send more Americans to the doctor annually than nearly any other medical problem, according to a 2013 Mayo Clinic study. Whether you're recovering from misjudging a heavy load (we've all been there), dealing with a lingering injury, or have a chronic problem, you don't necessarily need to resort to popping tons of pain relievers. Talk to your doc about these 15 expert-approved natural back pain remedies, and find out if they are safe and appropriate for you.By Christine Mattheis Yoga Just say om. In a British study published in the Annals of Internal Medicine, low-back pain sufferers who took one yoga class a week for three months saw greater improvements in function compared to those receiving conventional care like medicine or physical therapy. Stretching The same study found that stretching is just as effective as yoga in treating back pain. The 52-minute stretching classes consisted of 15 exercises that stretched all major muscle groups, but emphasized the trunk and legs. Massage Two words: Treat yourself. Chronic low back pain sufferers who got weekly massages reported less pain after 10 weeks than those who didn't, according to another Annals of Internal Medicine study. Acupuncture If the idea of having needles inserted into your skin gives you the heebie-jeebies, try to have an open mind it may be the key to relieving your chronic back pain. In a study, people who received acupuncture treatments were more likely to find back pain relief than those receiving conventional care. Talk therapy Talking about your back pain with a therapist may bring some relief. In a UK study, back pain sufferers who had 90 minutes of group cognitive behavioral therapy a week for six weeks reported less pain during the treatment. (Cognitive behavioral therapy focuses on solving problems by changing thoughts and behavior.) A year later, 59% said their pain was totally cured, compared to just 31% in the group that did not go through therapy. Strength training Celebrity fitness trainer Kathy Kaehler has a test for you: "Stand with your back to a wall, shoulder blades pressed against it. Can you hold the position for the length of the song 'Happy Birthday'? If not, you'll need to strengthen your back and core." Building strength in those areas can help prevent and relieve back pain. Try these four moves. Physical therapy Good things come to those who wait except perhaps when it comes to back pain treatment. Starting physical therapy within two weeks of back pain onset was associated with less risk of need for subsequent medical care as well as lower overall health costs, according to a study published in the journal Spine. Osteopathic manual therapy In osteopathic manual therapy (OMT), an osteopath or chiropractor moves your back muscles using hands-on techniques such as stretching, light pressure, and resistance. One study found that people who underwent OMT for 12 weeks saw a 30% reduction in their pain level. Stress reduction Learning to keep your cool is as good for your back as it is for your mental health. When you're anxious, your body sets off the "fight or flight" response, which involves tensing your muscles so you're ready to spring into action. One European study revealed that people prone to negative thoughts and anxiety are more likely to suffer from back pain. Get calm now with these stress-busting solutions. Meditation Meditation has been proven to reduce chronic pain in several scientific studies. Research from Duke University found that people suffering from chronic back pain saw significant reductions in pain and psychological distress after practicing a form of meditation that focuses on releasing anger. In another study, meditators experienced a 40% reduction in pain intensity. Comfrey root People who used an ointment that contains this plant-based extract for 5 days reduced the intensity of lower back pain by 95%, according to a 2009 study conducted by Merck (which manufactures the ointment). In comparison, a placebo group had a 38% reduction in pain during that same time, according to the study in the British Journal of Sports Medicine. Look for comfrey root ointment in health food stores or online. Just don't use it for more than 10 days at a time it can be toxic. Aquatic therapy Aquatic therapy is essentially physical therapy in a pool. Instead of using weights for resistance, patients use the resistance of the water. Studies show it may help alleviate lower back pain. In one 2013 study, sedentary adults who underwent aquatic therapy five times a week for two months saw reductions in pain and increases in quality of life. One smaller study found that aquatic therapy also helped pregnant women who were experiencing aching lower backs. Tai Chi This slow-moving form of Chinese martial arts may be an effective back pain treatment. In a 2011 American College of Rheumatology study, people who completed two 40-minute Tai Chi sessions a week for 10 weeks reduced pain intensity 1.3 points on a zero to 10 scale. The Alexander technique A form of physical therapy, practitioners of the Alexander technique teach patients how to adjust their posture during everyday activities to reduce muscular tension and stress. In a BMJ study, people who took lessons in the Alexander technique saw long-term improvement in pain and quality of life. Pilates It may be tempting to quit exercising when you're suffering from back pain, but it's essential to keep yourself moving. Pilates is one great option. In a 2014 European Journal of Physical Rehabilitation Medicine study, researchers found an improvement in pain, disability, and psychological health in chronic low-back pain patients who took five hourlong Pilates classes a week for six months. Meanwhile, people who remained inactive experienced further worsening of their pain. Similarly, a Medicine and Science in Sport and Exercise study revealed that taking either Pilates or a general exercise class twice a week for six weeks both improved pain and quality of life.

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Relax! You can help your heart by learning how to de-stress, chill out, and let it go. Here are 12 ways to get yourself closer to the Zen zone. The evidence is piling up that the answer is yes, stress is bad for your ticker. "There are studies to show that stress is comparable to other risk factors that we traditionally think of as major, like hypertension, poor diet, and lack of exercise," says Kathi Heffner, PhD, assistant professor of psychiatry at the Rochester Center for Mind-Body Research at the University of Rochester Medical Center in New York. Here are 12 steps you can take to fight stress and protect your heart.--By Amanda Gardner, Health.com Focus on relaxation Stress-reduction techniques and exercises such as yoga, meditation, and tai chi have been shown to lower stress hormones and bolster immune function, says Heffner. In one study, people who practiced yoga regularly experienced a decrease in some of their body's inflammatory responses. Inflammation is emerging as a key culprit in heart disease, among many other chronic conditions. "Dedicating a certain time of the day to focus on your body and on actually relaxing, (not) caring about the other things that are going on your day, is very useful," says John Simmons Jr., MD, assistant professor of family medicine at Texas A&M Health Science Center College of Medicine in Bryan. Connect with friends Spending too much time on your own can affect not only your mental health but your heart health as well. This holds true whether or not you've been actually diagnosed with heart disease. According to one study, women in particular were more prone to angina, a heart-disease-related chest pain, and other problems if they had little social support when they were recovering from a heart attack. So get out and about. However, make sure you're connecting with true friends. "If you have a lot of friends but they're all mean to you, that won't be beneficial," Heffner says. And that's backed up by research. Forget perfect We all know that the type A personality the one constantly striving for perfection seems more prone to heart disease. But what it really boils down to, says Heffner, is hostility. "Hostility has been shown to be the key ingredient in what used to be termed the type A personality," she says. "Hostility is behavior that's fueled by anger toward other people." Research suggests that hostility may be a better predictor of heart disease than things like high blood pressure and being overweight. So play nice and think nice thoughts about the future, as optimism has also been shown to protect the heart. Don't hold grudges Nursing a grudge isn't going to help in the heart-health department. Research suggests that people experience more psychological stress and higher heart rates when they hold grudges than when they grant forgiveness. "You would be amazed at how strongly they can take root in your psyche and how long they can gnaw at you. Getting that monkey off your back psychologically is very important, and allows you to move on and quit perseverating," Dr. Simmons says. So be quick to forgive. This is also likely to lead to better social relationships, another boost for the heart, Heffner says. Lighten up Laughter can burn up to 20% more calories than keeping that poker face, according to a 2005 study, which monitored adults while they watched funny and not-so-funny film clips. And fewer calories, as we all know, mean a better chance of staying slim, which is one of the best ways to protect your heart for the long-term. Mirth also increased heart rate and, in a 2010 study in the American Journal of Cardiology, was shown to improve vascular function. So laugh a little or, better yet, a lot. The first study found that the more you laugh, the more calories you use up and the harder your heart works. Don't drink (too much) alcohol Having too many drinks can raise triglycerides and blood pressure and even lead to heart failure. However, moderate drinking may actually ward off heart disease. Moderate means no more than one drink a day for women and two for men. If you don't drink, this isn't a reason to start, according to Dr. Simmons. "But if you have always enjoyed a glass of wine and want reassurance, it's perfectly fine," he says. Cut the caffeine Caffeine can quickly raise your fight-or-flight response and all the attendant stress hormones, explains Dr. Simmons. That's good if you're being chased by a saber-toothed tiger but not so good if you're caught in traffic. Elevated stress hormones contribute to inflammation. So cut down on your coffee or tea habit. And even your diet soda habit. Preliminary studies have linked diet sodas to an increased risk of diabetes, a major risk factor for heart disease. Limit emotional involvement Not with people! But avoid getting too emotionally invested in things that don't matter that much. For example, researchers recently linked football team losses with a greater risk of heart attack. In Los Angeles County, deaths from heart attacks and just deaths in general (mostly in elderly people) spiked after the Pittsburgh Steelers routed the Los Angeles Rams 31-19 in the 1980 Super Bowl. But when the Rams pounced the Washington Redskins 38-9 in 1984, deaths in the county declined. So don't sweat the small stuff and remember that it's all small stuff. Eat right Eating a balanced diet low in red meat and processed foods, high in fruits and vegetables, poultry, fish, and whole grains will not only keep your weight down but also have a more direct effect on the heart's functioning: It keeps your blood sugar stable throughout the day so you can avoid destructive peaks and valleys. "Eating a more balanced diet with complex carbs means you're going to be stable throughout the day," Dr. Simmons says. "You're not going to have a carb high, then a drop down. Your mood isn't going to fluctuate." Healthy eating can help prevent or delay diabetes, a major risk factor for heart trouble. Seek help for depression Depression can increase the risk of heart disease and may shorten life span. If you're depressed, medication, psychotherapy or cognitive behavioral therapy, and other treatments may help. The Cleveland Clinic recommends antidepressants known as selective serotonin reuptake inhibitors (SSRIs, such as Prozac and Zoloft) because they don't raise blood pressure. But ask your doctor if this is the best drug for your depression and make sure you know about any interactions. Get some sleep So many people in our sleep-deprived culture just aren't getting enough z's, or enough of the right kind of rest. An average of six to eight hours of sleep is recommended, according to Dr. Simmons. However, quality of sleep is key. Sleep apnea a condition in which you wake up periodically due to interrupted breathing has been linked with cardiovascular disease. People who awake in the middle of the night from sleep apnea are unable to complete normal sleep cycles, a time when the body naturally lowers hormone levels and blood pressure. This can lead to hypertension and heart disease. Exercise more Want a cure-all? Try aerobic exercises like running, walking, swimming, and even dancing. These activities help you feel better, lower your risk for diabetes, and make your heart stronger, a trifecta of health benefits. Exercise can also help depression. Study after study has shown the benefits of physical activity, even active housework or gardening. The reason? It pumps your heart, moving blood all around the body. The American Heart Association recommends exercising aerobically at least 30 minutes all or most days of the week. But talk to your doctor before hitting the track.This gallery originally appeared on Health.com.

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It's no secret that pets make you feel good. Here, 12 ways they make a real impact on your mental and physical wellbeing. When you come home to a purr or wagging tail at the end of a stressful day, the sudden wave of calm you feel isn't just your imagination. Research suggests that your fluffy friend truly is good for your physical and mental health. "Pets often provide unconditional acceptance and love and they're always there for you," says Gary A. Christenson, MD, chief medical officer at Boynton Health Service at the University of Minnesota. "There is a bond and companionship that makes a big difference in mental health," not to mention the extra exercise you get from walks and playtime. Read on to learn the surprising ways your pet can boost your health.By Celia Shatzman Pets may lower your cholesterol If you have a dog, those daily walks are helping to keep your cholesterol in check, says Rebecca A. Johnson, PhD, director of the Research Center for Human-Animal Interaction at the University of Missouri College of Veterinary Medicine. Plus, a survey by the Australian National Heart Foundation revealed that people who own pets, especially men, tend to have lower cholesterol and triglyceride levels. Pets help relieve stress Simply being in the same room as your pet can have a calming effect. "A powerful neurochemical, oxytocin, is released when we look at our companion animal, which brings feelings of joy," says Johnson. "It's also accompanied by a decrease in cortisol, a stress hormone." Through her research with veterans with post-traumatic stress disorder (PTSD), Johnson has witnessed the powerful effects of animals. "One veteran couldn't leave his home without his wife until we placed a dog with him and in less than a week he was able to go around his town," she says. Pets may reduce your blood pressure It's a win-win: petting your pooch or kitty brings down blood pressure while pleasing your pet. Researchers at the State University of New York at Buffalo discovered that in people already taking medication for hypertension, their blood pressure response to stress was cut by half if they owned a cat or dog. Pets boost your fitness A dog is the best companion for a stroll even better than a friend. Johnson co-author of Walk a Hound, Lose a Pound led a study at the University of Missouri that found that dog walkers improved their fitness more than people who walked with other people. A separate study found that dog owners walked 300 minutes a week on average, while people who didn't own dogs walked just 168 minutes a week. And a study in the Journal of Physical Activity & Health found that not only did dog owners walk more than non-owners, they were also 54% more likely to meet the recommended levels of physical activity. Pets reduce your cardiovascular disease risk Lower cholesterol, stress, and blood pressure levels combined with increased fitness may add up to a reduced risk of cardiovascular disease. That's a theory supported by the American Heart Association. In 2013, the AHA reviewed numerous studies examining the effects of pet ownership on cardiovascular disease risk and concluded that having a furry friend, particularly a dog, is associated with a reduction in risk and increased survival among patients. Pets may prevent allergies in children If you had a pet as a kid, you may be in luck. In a study published in Clinical & Experimental Allergy, children who were exposed to pets before they were six months old were less likely to develop allergic diseases, hay fever, and eczema as they got older. "In the first year of life, babies who are exposed to dogs in the household are more likely not to have allergies, asthma, and fewer upper respiratory infections," says Johnson. "If exposed at an early age to dander and allergens, we may be less reactive to them over time." And kids who grow up around farm animals, dogs, or cats typically have stronger immune systems and a reduced risk of developing asthma or eczema. Pets relieve depression Pets can provide social support for their owners, who tend to have better overall wellbeing than non-owners, according to a study published in Journal of Personality and Social Psychology. And a large review of studies by the British Psychological Society found that dogs especially promote therapeutic and psychological wellbeing, particularly lowering stress levels and boosting self-esteem, as well as feelings of autonomy and competence. "The calming presence and the social bond that pets bring can be very powerful," says Dr. Christenson. "Animals give something to focus on instead of the negative thoughts a depressed person is prone to have. When a pet pays attention to you, they're giving you unconditional love and acceptance." Pets ease chronic pain Having critters around the house can help distract from chronic pain. "Petting your animal releases endorphins the same hormones that give a runner's high and they are powerful pain relievers," says Johnson. "That's been demonstrated in hospitalized patients who had a visit from an animal and reported less pain simply from one visit." In fact, Loyola University Chicago researchers found that people who underwent joint replacement surgery used less pain medication when they received pet therapy. And one American Journal of Critical Care study found that patients hospitalized for heart failure had improved cardio functioning when visited by a dog. The simple task of caring for a pet can also be a positive distraction for people in pain. Pets improve relationships Young adults with a deep bond to their pets felt more connected in their relationships and to their communities than those who did not have animals in a recent study published in the Journal of Applied Developmental Science. They were more likely to take on leadership roles and tended to be more confident and empathetic; Johnson says it's reasonable to believe that this would be the case with older adults as well. Pets monitor health changes Pets are very sensitive to their owners' behavior, which can be helpful for those who suffer from diabetes. Some animals can sense plummeting blood sugar levels before their owners can. "When diabetics get low blood sugar they get ketoacidosis (when they can't use sugar as a fuel source), which changes the smell of their breath, and trained dogs can pick up on that scent change," explains Christopher Buckley, director of veterinary medicine at the Human Society of West Michigan in Kalamazoo. "It's not in the innate ability of every dog, but they can be trained to do that." Need a furry minder? There are several organizations that specifically train dogs to aid diabetics, including Early Alert Canines, Dogs4Diabetics, and Dogs Assisting Diabetics. Pets boost your self-esteem "Pets are completely non-judgmental, don't have an agenda, take you at face value, and they don't care what you look like or how you behave they love unconditionally, and that boots self-esteem," says Johnson. "Confidence can be improved by the fact that dogs love you no matter what, and to the same extent, cats are very loving to their owners." Research published in the Journal of Personality and Social Psychology found that pet owners had higher self-esteem, as well as feelings of belonging and meaningful existence than non-owners. Pets bring your family closer together Whether you make your kids take turns walking the dog or it's always your job to feed the cat, research has proven having a pet is good for the whole family. "Pets can be a very important bridge between family members," says Johnson. "Often grandchildren have a hard time talking to a grandparent, so pets can be a natural bridge, providing a convenient and easy topic of conversation." Additionally, children often have their first death experience through animals, which is a teachable moment. "Pets can provide the ultimate learning experience kids learn how to treat others with kindness and caring, and they teach responsibility," Johnson explains.

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Twirling your hair or biting your nails seem harmless, but tics can wreak havoc on your skin, teeth, and more. Nervous habits are often more annoying to the people around you than to yourself, but some types of fidgeting and fussing can do real harm. Here, experts reveal the reasons why nail-biting, hair-twirling, and other seemingly harmless habits can be hazardous to your health.by Linda Melone You bite your nails It's one thing if you nervously bite your nails only during scary movies, but when it becomes a regular habit, it can damage both your nails and the skin around them, says Michael Shapiro, MD, a New York City-based dermatologist. Germs from the mouth get transferred to the skin, and vice versa. "Bacteria under the nails may also be transferred to mouth, causing infections of the gums and throat," Dr. Shapiro says. Painting your nails may discourage you from chewing. No dice? Try tape to break the habit. You twirl and pull your hair Twisting and twirling a piece of hair around your finger can lead to damage to the root over time, says Ariel Ostad, MD, a dermatologist based in New York City. "This can result in temporary or permanent areas of hair loss as well as infection," Dr. Ostad says. Obsessive hair pulling may be a sign of a psychiatric impulse control condition called trichotillomania, which requires psychotherapy and medication. You crack your neck Twisting your head forcibly to one side releases gases built up in the the joints between vertebrae and creates a popping sound. Although this may feel good, repeatedly cracking your neck can make the surrounding ligaments hypermobile and more susceptible to injury, says Michael Gleiber, MD, a board-certified orthopedic surgeon and affiliate assistant professor at Florida Atlantic University's Charles E. Schmidt College of Medicine in Boca Raton. In addition, this excessive motion on the facet joints themselves can cause wear within the joints and may result in arthritis over time. In rare cases neck cracking may trigger a stroke, says Dr. Gleiber. You touch your face Repeatedly touching your face or picking at acne can damage the top very thin microscopic layers of the skin, says Jessica Krant, MD, board certified dermatologist and founder of Art of Dermatology and assistant clinical professor of dermatology at SUNY Downstate Medical Center in New York City. "If you bleed, you may have just created a permanent scar," she says. "Do not pick at pimples or itchy areas. Treat them gently with topical creams and plenty of moisturizer."More: How to extract a blemish like a pro You grind your teeth Clenching and grinding your teeth (bruxism) when you're under stress can wreak havoc with your oral health. Grinding can cause teeth to crack or break, which may require repair with crowns or root canals. It can also result in damage to the jaw joint in the form of temporomandibular joint disorder (TMJ), says Justin Philipp, who has a dental practice in Chandler, Ariz. "People clench or grind their teeth as a response to stress. However, most cases are a result of pathology such as misaligned or missing teeth and a 'bad bite.'" Treatments include orthodontics to improve the bite and even Botox injections in the muscles, which can reduce the amount of force and, therefore, the potential damage.More: 20 things that can ruin your smile You suck on hard candies Sucking on hard candies bathes your teeth in sugar, which can lead to cavities, says Philipp. Bacteria feed off the sugar, which creates a perfect environment for tooth decay. Chomping down on hard candy can also risk damaging teeth or dental restorations, says Jack Ringer, president of the American Academy of Cosmetic Dentistry. "Sucking on candies in moderation is fine provided the candies are sugarless and low in acidity," Dr. Ringer says.More: Best and worst foods for your teeth You lick or bite your lip Nervously licking your lips exposes them to your mouth's digestive enzymes, says Whitney Bowe, MD, a New York board-certified dermatologist. "These enzymes chew away at the skin and can lead to dermatitis and cheilitis (inflammation), which make lips appear dry and cracked," she says. Biting your lips when under stress can cause the development of fibromas, firm flesh colored growths, that may require surgical removal, says Coyle S. Connolly, MD, dermatologist and president of Connolly Dermatology in New Jersey. Relax in a healthier way with these expert-approved stress-busting solutions. You gnaw on the inside of your cheek Like biting your nails, cheek-chewing can also become a nervous habit. "Often the inside of the cheek gets swollen and it then becomes easier to continue biting the same spot," says Ringer. "Even after it heals the habit continues." Over time this can result in chronic inflammation, possible bleeding, and scarring of the area. You chew gum All that snapping and popping does more than annoy your coworkers. It may also put you at risk for TMJ from overuse of jaw muscles, says Philipp. Sugarless gum presents a different set of problems, mainly digestive ailments. Sorbitol, an artificial sweetener, produces an unpleasant laxative effect when eaten in excess (18 to 20 sticks a day). Swallowing excess air while chewing also increases risk of a gassy stomach, according to the National Digestive Diseases Information Clearinghouse (NDDIC). "It is usually easier to try to replace the habit with another one than it is to quit, so try something a healthier switch such as drinking water," says Philipp. You nibble the ends of pencils and pens Germs can lurk on the ends of pens so this habit can expose you to nasty pathogens including cold viruses, says Ted Myatt, director of research compliance at the University of Rhode Island. "An infected person likely has the virus on his or her fingers and spreads it through pens as well as computer keyboards and telephones." And aside from the embarrassment of ink on your mouth from an exploding pen, chewing on writing instruments can damage teeth and dental work as well as injure the soft tissue and gums inside the mouth, says Ringer.This gallery originally appeared on Health.com.

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Avoid these pairings to boost energy, digestion and weight loss Not better together Eating the right foods is only half the battle. The other? Eating them with more of the right foods. Some surprising combinations can cause weight gain, sluggishness and even tummy troubles because of vitamin and nutrient imbalances. By making simple substitutions, you can keep your body in tip-top shape without sacrificing taste. Discover which food pairings to skip and what to eat instead to be healthier and happier but definitely not hungrier. White bread with jam This breakfast staple simply doesn't have enough oomph to satisfy you. "A high-sugar combination at the start of your day can ultimately cause you to overindulge," says Allison Stowell, consulting registered dietitian for nutrition system Guiding Stars. "When you start your day without protein and with very little fat, you're vulnerable to overeating for the rest of the day as your body plays catch up." Swap out white bread for whole-grain bread to add fiber, and switch jam with peanut butter for a fat-and-protein punch that wards off stomach grumbles. Pizza with pepperoni Adding a meat topping that hikes up pizza's already-elevated calorie, saturated fat and sodium content increases your heart disease risk. "A diet high in this 'sometimes' food likely means you aren't consuming enough better-for-you options such as lean protein and heart-healthy fats," explains Stowell. Load up your pizza with veggies instead of meat for more nutrients, and pair it with a big garden salad so you're less tempted to grab another slice. Corn chips with salsa Ever wonder why it's so hard to pull yourself away from the snack table? "Your craving for salt is likely stronger than your willpower to walk away from the chip bowl, resulting in many calories being consumed," says Stowell. Although salsa is low-calorie, it lacks the appetite-satisfying power that guacamole's heart-healthy fats and bean dip's protein offer. Try those with multi-grain, low-sodium chips to get more fiber than corn chips alone provide and to curb your salt hankering. Better yet, swap chips for raw veggies for vitamin- and antioxidant-filled snacking. Cereal with milk Believe it or not, the go-to breakfast for many can cause major tummy troubles. "Cereal and milk both contain carbohydrates," explains Stowell. Quickly digested carbs like these cause blood sugar spikes and energy crashes. More slowly digested foods create less work for your body, and that's best, says Stowell. To aid digestion, add fat and protein to your morning meal by pouring your cereal over nonfat Greek yogurt and adding a handful of nuts. Wine with dessert Consider switching out your nightly glass of vino for a cup of coffee or tea. According to J. Shah, MD, bariatric physician and medical director of Amari Medical in Scarsdale, NY, wine works well at dinnertime not afterward. Alcohol interferes with blood sugar by increasing levels of insulin, which then converts the dessert's extra sugar into fat. And that causes weight gain. "Instead, have wine with low-glycemic foods, such as vegetables, which reduce alcohol's sugar surge," he advises. A burger with fries This all-American meal may be convenient, but it's not without serious consequences. Dr. Shah explains that the overcooked fat and preservatives found in burgers "form a charcoal-like substance." This combines with the sugar from French fries' potatoes creating products called cytokines these inflame cells and kill them, leading to long-term metabolic syndrome and intensified aging. A healthier alternative: a less fatty veggie burger with a pickle on the side. Canned tomato soup with grilled cheese This classic combo isn't as wholesome as it seems. Jennifer Christman, registered dietitian at Medifast, Inc. says, "Most canned tomato soups are surprisingly high in sugar, thanks to added high fructose corn syrup, and grilled cheese is high in fat and carbs, but offers little protein. And both cheese and tomato soup are high in sodium." Get more fiber, vitamins and protein with fewer calories by choosing low-sodium tomato soup with no added sugar and making grilled cheese with whole-grain bread and lowfat cheese. Meatloaf with mashed potatoes A Sunday dinner favorite, this combination provides some nutritional value -- along with potential digestive woes. "While meatloaf is a good source of protein, it's usually high in fat and calories," says Christman. "Mashed potatoes only provide a few grams of fiber and tend to have added butter or cream, making the overall meal very high in saturated fat. The lack of fiber may also lead to constipation." For the same comforting taste with more fiber and fewer calories, try turkey meatloaf with a side of mashed cauliflower. Salad with lowfat or fat-free dressing That's right: Reduced-fat dressings aren't the better option for flavoring your salad. As Christman explains, "Vegetables have vitamins, such as A and K, which need some fat to be absorbed. Avoiding fat prevents maximum nutrient absorption." Plus, many lowfat and fat-free dressings are incredibly sugar-laden. So dress your greens with extra-virgin olive oil to enhance nutrient absorption, and your choice of vinegar for some zing. A muffin with orange juice This morning duo packs little nutrition in a lot of calories. "The lack of protein and fiber and excess of carbohydrates can cause your blood sugar to spike, only to crash shortly after, leaving you feeling fatigued," says Christman. For a similar meal that really gets you going, try a whole-grain muffin for added fiber and fewer carbs, a cup of lowfat milk for more protein and a piece of fresh fruit for a sweet, vitamin-packed treat.

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Have a pain-free day with these easy tips Feel better Achy back? Pain relief is only a click away. Keep reading to see what experts say will get you feeling better fast. The physical therapist says ... keep moving Years ago, you were told to rest in bed if your back gave you grief, but now it's clear that just the opposite is true: To speed recovery, it's best to stay active. Keeping your muscles and joints moving minimizes stiffness and boosts circulation to help you feel more comfortable. Try to do light activity like brisk walking or stretching every day—and although minor aches while exercising are normal, make sure to stop if you experience severe pain. If this kind of movement doesn't improve your back pain after two weeks, you may want to make an appointment with a physical therapist to target the muscles that are not functioning properly.ERIC ROBERTSON, PT, spokesperson, American Physical Therapy Association, and assistant professor of physical therapy, Regis University The alternative medicine experts says ... recharge with yoga Living with chronic back pain may make you fearful of movement. Overcome this with treatments that benefit the body and mind, like yoga. A recent study found just one weekly yoga session provided significant relief of lower back pain and reduced the need for certain pain medications after six weeks. In addition to stretching muscles, you'll learn how to tune in to your breathing, which will help you relax and, in turn, move more freely.MICHAEL J. SCHNEIDER, DC, PhD, assistant professor, School of Health and Rehabilitation Sciences, University of Pittsburgh The orthopedist says ... try medication The good news: 90% of back pain cases get better with nonsurgical methods. To relieve pain at home, take an over-the-counter anti-inflammatory drug (such as Advil or Aleve). If that doesn't ease the ache after two weeks, your doctor may prescribe a stronger anti-inflammatory or oral steroids, which also target inflammation. The third line of attack is to add a prescription pain reliever or muscle relaxant. These can be addictive, so it's best to use them only if the discomfort interferes with your daily activities. Keep in mind that back pain takes a while to heal—as long as 12 weeks. If meds don't help by that point, talk to your doctor about other treatment options.MICHAEL R. MARKS, MD, spokesperson, American Academy of Orthopaedic Surgeons

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Try these eight strategies to help you attain (and maintain) your goal weight. Go for the burn Why are the last five pounds so hard to lose? "When you've got only a handful of pounds to go, you've really got to rev up your metabolism and, at the same time, lower your body's production of cortisol, the stress hormone, which promotes fat storage," says Los Angeles nutritionist Haylie Pomroy, who helps Jennifer Lopez stay movie and photo shoot ready. It's not as tricky as it sounds, but it does require diligence. So give yourself three to four weeks, follow these tips from our experts, and make "Go for the burn" your new motto. Eat fat-burning foods What you eat really counts when you've got just an inch or so to pinch. "Your metabolism is already working relatively well, so focus on fiber-rich foods that have a thermogenic effect, making your body expend more energy as it breaks them down," says Pomroy. According to Manhattan weight-control specialist Stephen Gullo, high-fiber foods also form a coating on the intestinal walls that prevents some of the absorption of calories from other foods. A final bonus: When you lose weight, fat exits through the bowel, and fiber aids that exit strategy. Make this your grocery list: dark leafy greens, asparagus, radishes, cucumbers, broccoli, cauliflower, artichokes, zucchini, green beans, hearts of palm, mushrooms, quinoa, raw almonds, and low-sugar fruits like Asian pears, kiwi, and grapefruit. Supplement these fat burners with lean, organic proteins such as egg whites, chicken, turkey, bison, and wild-caught fish. Forget "fat-free" and "sugar-free" You don't have to give up dairy, just the fat-free variety. "When you take the fat out of a dairy product, the natural milk sugar it contains gets into the bloodstream faster, sending your body into fat-storing mode," explains Pomroy. "Suddenly that fat-free Greek yogurt is fattening." Instead, choose organic, hormone-free two-percent dairy. Ditch the sugar-free stuff too. "The body can't process chemical sweeteners, so not only do they get stored in your fat, they impair your body's ability to release that fat for fuel," says Pomroy. Be calorie clever "I tell my clients to treat calories like dollars and avoid paying retail," says Gullo. That means a get-more-for-your-money strategy of substitutions. Examples: Trade brown rice (around 200 calories per cup) for high-fiber GG Bran Crispbread (12 calories per piece), and rather than a tablespoon of olive oil (120 calories), mix just a teaspoon with balsamic vinegar and lemon juice for salad dressing. "You save calories without sacrificing taste, plus vinegar slows the emptying of the stomach, so you feel more satiated," he says. For the month, eliminate calorie-dense bananas, grapes, cherries, starchy squash, edamame, potatoes, and avocados. Cut caffeine and alcohol Need motivation? Consider how they affect your body's inner workings. "Caffeine stimulates the adrenals to produce cortisol, and alcohol both slows metabolism and is readily stored as fat," explains Pomroy. "So you're making your body less efficient at doing what you want it to do. If you're drinking more than two alcoholic beverages a week, you can drop two to three pounds in the first two weeks simply by cutting them out." Burn calories while drinking To keep your system humming, down 12 to 16 glasses of water a day (dehydration hinders metabolic function) and drink decaf oolong tea, advises Gullo. "It's been shown to increase metabolism by 10 percent;even more than green tea," he says. Before bed, skip the tea and instead have a thermogenic brew made with the juice of one lemon, hot water, a tablespoon of chopped, potassium-rich parsley, and a pinch of cayenne. (Steep for 15 minutes.) "It increases calorie burning while you sleep and prevents water retention," Pomroy says. "My clients find the depuffing effect encouraging. Take these 5 supplements 1. PROBIOTICS. These can help maintain a healthy balance of bacteria in your digestive tract; imbalances have been linked to weight gain. 2. B-COMPLEX. "B vitamins lower cortisol production and stimulate metabolism," says Pomroy. 3. CALCIUM. "High-calcium diets lead to greater weight loss, particularly in the abdominal area," says Gullo. (Good news, since that's where pesky cortisol packs on the pounds.) 4. VITAMIN D. A deficiency can make it harder to lose weight. 5. OMEGAS. Essential fatty acids help stabilize blood sugar and encourage fat metabolism, Pomroy says. Fans of her popular organic flax-oil blend swear it helps fight cellulite too. Double up on your workouts It sounds difficult, but even the Victoria's Secret models cop to working out twice a day before the big holiday show. "You've got to split up your workouts to torch that last bit of fat," says celebrity trainer Bob Harper. Follow this program every other day; it doesn't even require a gym. A.M.: "These compound body movements utilize multiple muscle groups and get your metabolism going," he says. Do the circuit three times. 1. Two minutes jumping rope. 2. Twenty sumo squats: With legs just wider than shoulder width and toes pointing slightly outward, slowly lower your body into a squat, keeping weight in your heels, and drop your butt just lower than 90 degrees (so fingers touch the floor) before slowly raising up. 3. Fifteen burpees: Stand upright, feet hip width apart. Drop down into pushup position, kicking your legs back and out. Do a pushup, then pull legs back under you as you push off the floor, and hop to a standing position. 4. Ten traditional pushups. P.M.: "Pump up your calorie burn by doing cardio at the end of the day, when your body naturally wants to rest," says Harper. Get outside and run for 30 to 45 minutes. Or do run-walk intervals for the duration, running for four minutes and then walking for one. Try an alternative therapy If you've hit your late 30s or 40s, when your metabolism can get sluggish, your body may need an extra nudge. "Acupuncture has been shown in studies to stimulate metabolism, lower cortisol, and improve thyroid function," says Los Angeles acupuncturist and anti-aging specialist Mao Shing Ni. "One treatment a week can easily help you lose five pounds in a month, even if you're not strenuously dieting and exercising." How it works: During a 30-minute session, you lie down comfortably and close your eyes. Painless acupuncture needles are inserted into designated points (on the head, arms, hands, belly, and legs) that regulate metabolism, hormone production, digestion, elimination, and satiety. How's that for effortless weight loss?

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Belly fat won't budge? Genetics, hormones, or easy-to-fix mistakes could be to blame. Belly fat blues Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut" is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge. You're getting older As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on. You're doing the wrong workout A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week. You're eating too many processed foods "Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says. You're eating the wrong fats The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. Your workout isn't challenging enough To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you're going all out for as long as you can. If this sounds intimidating, think of it this way: you'll burn more calories in less time. You're doing the wrong exercises Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core abdominals, back, pelvic, obliques as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise they activate not just your core muscles but also your arm, leg, and butt muscles. You're stressed Tight deadlines, bills, your kids whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat. You're skimping on sleep If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night. You're apple shaped If you tend to pack the pounds around your middle rather than your hips and thighs, then you're apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible. You're sick If your testosterone levels are high something that can occur with polycystic ovary syndrome (PCOS) you might have difficulty losing weight. "If you're an apple shape and overweight, it's a good idea to see your doctor," Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic. You're unmotivated Are you committed to the work needed to lose belly fat? "Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training," Dr. Kashyap says. "If you are willing to do the work, you can move past genetics and lose it."

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Nibble on these healthy eats, and nix these other ones, to look good Food for thought You've heard it before: You are what you eat. And in this case, what you include in your diet can erase years from your face. So the secret to younger-looking skin just may be sitting in your fridge. Click through to find out which foods to stock up on which ones to pass up. Skin-friendly fare Turns out what's good for your body is good for your face. "If you're looking for the one food that can be considered the fountain of youth, it's cooked tomatoes," says Jessica Wu, MD, dermatologist and author of Feed Your Face. They contain a heavy dose of the antioxidant lycopene, which your body uses to fight the effects of UV damage. Other antioxidant-rich foods like berries, greens, yellow squash and green tea are also good bets. What to avoid "Overly salty or sugary foods are the enemy," says Dr. Wu. They spike your insulin production, which causes inflammation and ultimately slows down your skin's ability to regenerate itself. It's also important to limit your alcohol intake, especially drinks with added sugars like margaritas. They dehydrate your body and make fine lines more pronounced. What to apply "Grapefruit has an amazing ability to brighten your skin," says Susie Wang, makeup artist and creator of 100% Pure Cosmetics. Try this bedtime treat: Mash up a peeled grapefruit and the whites of two eggs. Massage onto your face for 5 minutes, then rinse. Grapefruit has skin-brightening vitamin C, while the egg whites tighten pores and firm skin. Products to try These beauty must-haves contain the foods your skin craves.Instantly calm redness; and gently remove impurities with St. Ives Naturally Clear Green Tea Scrub, $4.99; Amazon.com. To fight aging free radicals and control oil, use Yes To Tomatoes Clear Skin Daily Balancing Moisturizer, $10.68; Amazon.com. A lightweight, roll-on eye treatment to fight dark circles and puffiness: Lumene Vitamin C+ Eye Serum, $19.99; Amazon.com

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Matters of the heart It pumps out 2 ounces of blood at every heartbeat, adding up to at least 2,500 gallons daily. The heart has the ability to beat over 3 billion times in a person's life. Too much sitting or driving could be trouble If you want to stay heart healthy, it might make sense to cut back on driving and watching the tube. In one analysis of data from nearly 30,000 people in 52 countries, those who owned both a car and TV had a 27% higher risk of heart attack than those who owned neither.However, the researchers caution that lack of physical activity not the cars or TVs themselves are the culprit. A Mediterranean diet helps Mario Batali extols a Mediterranean diet, which emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber grains, and olive oils rich with monounsaturated fats, fiber, and omega-3 fatty acids, and limits eating cheese and sweets. Studies suggest people with heart disease who follow this diet can prevent a second heart attack, and that the diet is good for your heart even without weight loss. Pollution hurts more than your lungs We've always known pollution is bad for your lungs. Now scientists are finding that it's also toxic for your heart, even at low levels, according to research conducted at the Heart Institute of the Good Samaritan Hospital and the Keck School of Medicine, University of Southern California, both in Los Angeles. When pollutants are inhaled, they trigger an increase in "reactive oxygen species," which are superoxiding molecules that damage cells, cause inflammation in the lungs, and spark a cascade of harmful effects in the heart and cardiovascular system. Hearts exposed to pollution are also at higher risk for arrhythmias. Hearts can break, literally Losing a loved one can bring overwhelming feelings of grief, depression, and anger. For some people, the shock and stress of bereavement may even bring on a heart attack. A new study of nearly 2,000 heart-attack survivors found that attacks were far more likely to happen soon after the death of a family member or close friend than at other times. The risk of having a heart attack appears to decline as grief subsides. Your heart is your center Notice when people say the Pledge of Allegiance, that they place their hands slightly to the left on the chest? That's because most people think their hearts are on the left sides. The truth is, your heart is dead center in the middle of your chest, though it feels like it's tilted to the left because the largest part of your heart is on the left. Your left lung is smaller than your right to make room for your heart. People with dextrocardia, a defect, have their hearts on the right side. Drinking coffee may reduce risks Coffee drinkers are less likely to be hospitalized or worried about heart rhythm disturbances, even though the caffeine in coffee can make the heart beat faster, finds a surprising new study by the Kaiser Permanente Division of Research in Oakland, Calif. The researchers found that those who reported drinking four or more cups of coffee each day had an 18% lower risk of hospitalization for heart rhythm disturbances. Those who reported drinking one to three cups each day had a 7% reduction in risk. They note that the study does not suggest a cause and effect, and most heart experts are not likely to prescribe coffee as a protective dietary beverage any time soon. It's fist-sized The average heart weighs between 7 and 15 ounces (about what an apple weighs) and is a little larger than the size of your fist. Your heart never stops It begins beating about 22 days after conception, and ends, well, when you do. By the end of a long life, a human heart can beat up to 3.5 billion times, according to the Texas Heart Institute. Women's hearts beat faster About 78 beats per minute, in fact. The male heart beats about 70 beats per minute. But before conception, male and female hearts beat at about the same rate. A sneeze stops the heart? That, say heart experts, is simply a myth.

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Avoiding flowers and trees will only get you so far during allergy season. Watch out for these surprising causes of allergy flare-ups. 11 unexpected spring allergy triggers Stay away from pollen. Pop antihistamines. You know the drill. But if you're one of the approximately 20% of people who suffer from hay fever (also known as allergic rhinitis ) in all of its stuffy, sneezing infamy, fending off seasonal allergies might not be so straightforward. To breathe easy this season, you'll also need to fight these 11 unexpected allergy triggers. Fruits The farmer's market can strengthen your immune system, but it could also send that system into a frenzy. Why? When tree, grass, and weed pollen counts are high, your immune system is primed to attack anything that resembles your allergens even slightly, says Anju Peters, MD, associate professor of medicine in allergy and immunology at Northwestern Memorial Hospital in Chicago. Case in point: fruit pollen. In those who suffer from pollen-food allergy syndrome , filling your mouth and stomach with fruit pollen can worsen allergies. Fight it: "Symptoms of pollen-food allergy syndrome typically occur when you eat fruit including its peel in its raw form, Dr. Peters says. "So by peeling or cooking fruit, you can lessen or completely avoid any reaction." Alcohol People with hay fever, asthma, chronic bronchitis, and COPD are far more likely to experience sneezing, a runny nose, and lower-airway symptoms after imbibing , per Swedish research. Alcohol dilates the nose's blood vessels and may also spur an immune response. Wine might be a bigger culprit than other booze, Dr. Peters says. Fight it: Drink responsibly. That means limiting your consumption of alcohol, especially wine, and never mixing alcohol and allergy meds, she says. Stress Stress won't cause allergies, but it can worsen your symptoms. Research from The Ohio State University Medical Center shows that just a small amount of stress increases the body's levels of allergy-triggering proteins as well as its allergic symptoms. Plus, regularly high levels of the stress hormone cortisol can compromise your immune system, wear you down, and make it difficult for your body to recuperate from the season's onslaught of allergens, Dr. Peters says. Fight it : Use your allergies as another excuse to enjoy some "me" time. Take care of yourself and do whatever you've got to do to de-stress: meditate, practice yoga, soak in the tub. Hair products The perfect 'do comes at a cost. "Hair gels and pastes cause the hair to become a pollen magnet," says Clifford Bassett, MD, medical director of Allergy and Asthma Care of New York and associate professor of clinical medicine at New York University. Fight it: Use as few hair products as your hairstyle will allow, Dr. Bassett advises. If you just can't get by without your full arsenal of gels, sprays, and serums, make sure to wash your hair every day to remove the tag-along allergens from your locks. Thunderstorms April showers bring May flowers…and " thunderstorm asthma " attacks. While gentle drizzles can decrease pollen counts, thunderstorms actually stir up pollen, which can easily rupture and spread through the air as tiny particles, according to research in Allergy. In fact, thunderstorms are linked with a greater incidence of asthma-related hospitalizations, Dr. Bassett says. Fight it: This one's pretty easy: Stay inside during and immediately following rough weather, and keep your windows shut. Rising humidity April showers bring may flowers and a whole lot of humidity, something dust mites love. Dust mites tiny bugs that live within house dust year-round can cause sneezing, itchy nose, runny eyes, and other symptoms similar to seasonal allergies. So allowing dust mites to reproduce in your home will compound any seasonal allergy symptoms you're already experiencing. Fight it: Use a dehumidifier to keep humidity levels between 40 and 45% to prevent dust mites from reproducing. And if possible, keep the thermostat set below 68. Over-watered houseplants Ridding your home of mold is about more than good hygiene. Overwatering your houseplants ( here are the 10 healthiest ) can cause mold and mildew to grow in their soil, which can then spur indoor allergies and even worsen outdoor ones, Dr. Bassett says. Fight it : If you typically water your plants by trial and error, search online to find out how much water each one really needs. You might also benefit from adding a couple of air cleaning plant varieties to your décor. Research from Pennsylvania State University shows that the snake plant, spider plant, and golden pothos can all help improve indoor air quality. Ceiling fans Indoor air could be worse for your allergies than outdoor air. After all, inside, you not only have your indoor allergens to contend with, but also the outdoor allergens that are likely making their way into your home, says James Sublett, MD, president-elect of the American College of Allergy, Asthma and Immunology. Running your ceiling fans just swirls all of those allergens around. Fight it: Run the A/C to cool off. If you just can't get by without running your ceiling fans, make sure your home and ceiling fan blades are thoroughly cleaned before you flip the switch. Morning showers If your nose is particularly stuffed each morning, you should consider bathing at night before bed instead. Going to bed swaddled in the pollen and mold that your clothing, skin, and hair picked up throughout the day may be the problem, Dr. Bassett says. Fight it: If you can't function in the morning until you've had your shower, that's OK. Just make sure you at least wash your face at night, giving your eye area some special attention. Washing your hair at night would also be ideal. Spring cleaning Isn't spring cleaning supposed to scrub your house of dirt? "It can also dramatically increase exposure to allergens found in normally settled house dust,' which contains dust mites, cockroach and mouse allergens, furry pet allergens, and mold spores," Sublett says. Fight it: Try to get someone else (think: your husband, kids, or house cleaner) to deep clean your home when you're not there. If that doesn't work, a vacuum cleaner with a high-efficiency particulate air (HEPA) filter is a great investment. Your dog Just because you aren't allergic to your pet doesn't he they won't make you sneeze and sniffle. After being outside, your dog can bring pollen, mold, and other allergens into your home. Fight it : Give your pup regular baths, and avoid allowing him hang out on your bed.

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Second-best solutions You know the health rules: floss daily, get enough sleep, eat lots of fruits and veggies, etc. But you're busy. Really busy. And sometimes flossing before falling face-first into bed is about as realistic as Santa swinging by to fold all your laundry overnight. And iron it, too. But instead of giving up on those healthy ideals altogether, try these effective, second-best solutions. By Linda Melone, Prevention The ideal: Eat a healthy pre-workout snack The next best thing: You have three options, says Amy Goodson, MS, RD, the Dallas Cowboys' sports dietitian. If you can't squeeze in a full-blown snack before your workout (such as these 20 perfect workout snacks), try:1. Grabbing a few bites of an energy bar or trail mix. 2. Taking a few sips of a carb-protein shake (e.g. Ensure, Boost). 3. Sipping a sports drink that provides carbs and electrolytes. Still not an option? "If you can't eat pre-workout, be sure to refuel post-workout," says Goodson. The ideal: Warm up thoroughly before a workout The next best thing: Start slowly and increase your intensity gradually. "One of the main goals of warming up is to prevent injury and maximize the gain from your workout," says David W. Kruse, MD, sports specialist with the Hoag Orthopedic Institute in Irvine, California. Start off with lighter weights or a modified range of motion until you're nice and warm before going all out. The ideal: Eating enough fruits and veggies every day The next best thing: Get back on track in the next day or two. The amount of produce you're supposed to take in every day depends on your age and activity level, but getting them all in isn't always realistic and that's OK, says Goodson. It's no problem if you skimp on fruits and vegetables once in awhile. "The adult body regulates its nutrition over a 2 or 3-day period, so if you don't get in all your veggies today, pick up your intake the next day." Goodson recommends looking for high-fiber fruits like apples or berries when vegetables are in short supply. The ideal: You stretch at the end of your workout The next best thing: Stretch later in the day. Different philosophies and varying medical research makes it unclear when it's the most ideal time to stretch, says Dr. Kruse, meaning it's OK if you can't fit it in right after your workout. "Stretching for most people is still important to do at some point, though, and some studies even show that we can gain the most from stretching when it's done separately from the main workout." If you stretch later, make sure to warm up first, he says. The ideal: You don't sit a desk from 9 to 5 The next best thing: Get up at least once an hour. We hear you: All the studies in the world showing the dangers of sitting aren't going to change the fact that you have a desk job, but there are ways to work around it. When you're on deadline and super-swamped, make it a point to develop a regimen that works for you and puts you in motion, says Dr. Kruse. For example, set your phone alarm to buzz every 30 or 60 minutes, and then stand up and stretch or go get a glass of water. Setting an alarm sounds silly, but isn't a little bit of feeling goofy worth lowering your risk of heart disease? The ideal: You get 8 hours sleep a night The next best thing: Take short, 20- to 30-minute naps. After a late night, resist the urge to sleep in the following morning. "This shifts your sleep cycle forward similar to jet lag, and you'll have problems falling asleep at your usual time the following night," says Peter A. Fotinakes, MD, medical director of St. Joseph Hospital Sleep Disorders Center in Orange, California. It's better to force yourself up at your normal out-of-bed time, and deal with fatigue with a quick nap later. The ideal: Flossing every night The next best thing: Floss the next day. Nightly flossing is ideal, but it's acceptable to do it every other day, as long as it's thorough and you don't have a family history of gum disease, says Gordon L. Douglass, DDS, a past president of the American Academy of Periodontology. On days when you're not going to floss, swish water around in your mouth after brushing; Dr. Douglass says this has been shown to reduce bacteria. The ideal: Stop eating 2 to 3 hours before sleeping The next best thing: Eat a small dinner. While it's a myth that eating close to bedtime packs on the pounds (as long as you're within your caloric needs for the day, of course), late-night eating can trigger some uncomfortable digestive issues, says Goodson. To ease digestion and avoid overeating, it's more about what you eat and the amount you eat late at night rather than how late you eat, says Goodson. "Choose nutrient-rich foods and eat until you're not hungry not until you're full." If you get home late, eat a small meal containing protein, fiber, and a little healthy fat, such as a salad with chicken, veggies, and a few slices of avocado. The ideal: You turn off all electronics 1 hour before bed The next best thing: Choose electronic activity that's not mentally stimulating. Blue light from mobile devices and TVs prior to bedtime can disrupt sleep, studies show. But if you're hooked on movies before bedtime, watch a quiet love story rather than an action flick, says Dr. Fotinakes. "Performing intense, mentally provocative activities just prior to bedtime will leave your mind stimulated when you finally try to sleep." (Not to mention give you nightmares ever watched The Walking Dead before turing in? Yikes.) The ideal: You meditate daily The next best thing: Listen to an inspiring or relaxing song. Meditation can help reduce the risk of stress-related disorders, including inflammation and heart disease, but listening to music can also help. "It enables you to shift from being in logical, task mode to a more positive, reflective mode," says Heidi Hanna, PhD, author of Stressaholic: 5 Steps to Transform Your Relationship with Stress. "This decreases stress hormones and enhances feel-good endorphins." The ideal: You go off the grid during vacation The next best thing: Limit e-mail checks. A "digital detox" getting away from all e-mail and social media is necessary and healthy, says Dr. Hanna. "But if you can't go off the grid completely, be strategic about when you check in so you're not constantly on the clock." Decide on a realistic set time (no more than 5 to 10 minutes) and check in no more than twice a day. The ideal: You get at least 30 minutes of daily exercise The next best thing: Strive for three 10-minute increments of any activity. The current guidelines give us goals for aerobic exercise (30 to 60 minutes of moderate exercise 5 days per week) and resistance training (train each major muscle group 2 to 3 days per week). "However, it's important to look at your overall trend across multiple weeks," says Dr. Kruse. "Don't stress if you miss a day." Simply break up the recommended times into shorter sessions of at least 10 minutes in length if you can. Or try being NEAT. Short for "non-exercise activity thermogenesis," NEAT refers to calories burned while doing everyday activities. Standing while talking on the phone, walking around your office, or simply fidgeting increases metabolic rate and boosts calorie burn significantly throughout the day.

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These simple substitutions cut calories painlessly and can add up to a big difference on your scale. When it comes to weight loss, slow and steady wins the race. "While complete diet makeovers can be overwhelming, focusing on small simple changes makes healthy eating more manageable and sustainable over the long term," says Kelly Pritchett, RD, PhD, a spokesperson for the Academy of Nutrition and Dietetics. Instead of throwing your kitchen, eating habits, and sanity upside down, focus on making these simple food swaps suggested by Pritchett, as well as Tracee Yablon Brenner, RD and CEO of Real Food Moms, and Kimberly Gomer, a registered dietitian at Pritikin Longevity Center. These swaps will save you calories and help you slim down.by K. Aleisha Fetters Breakfast: Granola Instead of: GranolaEat this: OatmealThe body benefit: A half-cup cooked serving of Quaker Steel Cut Oats contains just 150 calories, 2.5 grams of fat, and 1 gram of sugar. Sprinkling 10 fresh blueberries onto your oatmeal adds natural sweetness for just 8 calories. Meanwhile, a half-cup of Quaker's Apple, Cranberry, & Almond Granola clocks in at 200 calories, 5 grams of fat, and a whopping 13 grams of sugar and that's before you add any milk. Breakfast: Eggs Instead of: Egg sandwichEat this: Scrambled eggs with veggiesThe body benefit: Filled with fiber, veggies will give you a longer-lasting energy boost than the empty carbs in a breakfast sandwich. Plus, a generous helping of tomato, mushroom, or spinach in your eggs is a flavorful way to sneak in at least one of your five-a-day. Two large eggs scrambled with a half-cup of spinach comes in at 150 calories, a far cry from the 290 calories you'll find in a Dunkin' Donuts Bacon, Egg, and Cheese English muffin sandwich. Breakfast: Yogurt Instead of: Fruit at the bottom yogurtEat this: Plain yogurt with fresh fruitThe body benefit: The concoction at the bottom of yogurt containers is typically more sugar than fruit. Slice up some strawberries or plop in some blueberries for a fresher take on the fruit-yogurt combo. Switching from Dannon's blueberry-flavored fruit-on-the-bottom yogurt to their plain variety topped with fresh blueberries will save you 60 calories and 13 grams of sugar.More: How to buy the healthiest yogurt Instead of: Fruit at the bottom yogurt Instead of: LatteDrink this: Café AmericanoThe body benefit: Sticking with the straight stuff gives you a more concentrated dose of coffee and its free-radical fighting antioxidants. After all, research from the University of Scranton shows coffee is the greatest source of antioxidants in the American diet. Even if you can't stand black coffee, a splash of low-fat milk, drizzle of honey, or dash of good-for-you cinnamon can still help you save hundreds of calories over a latte, which gets its extra calories from steamed milk and added sugar. Lunch: Soup Instead of: Tomato-basil soupEat this: Broth-based minestroneThe body benefit: Don't let the word "tomato" fool you. It's so thick because it's full of heavy cream, and a serving can set you back nearly 500 calories. Stick with broth-based soups with chunks of vegetables you can actually sink your teeth into, like this tomato soup recipe, which is just 129 calories per serving. Lunch: Salad Instead of: IcebergEat this: SpinachThe body benefit: Sure, it's sort of green, but iceberg lettuce really doesn't have much nutrition to call its own. Spinach, however, is full of iron, magnesium, folate, and vitamins A and C, which your body needs to keep your metabolism in tip-top shape.More: How to choose the healthiest salad greens Lunch: Side Instead of: French friesEat this: Potato saladThe body benefit: Chilled potatoes pack more resistant starch than any other kind of spud, according to a 2013 USDA Agricultural Research Service study. Sometimes called the third starch, resistant starch is not absorbed in the small intestine, making you eat less and feel fuller longer. Use mustard in place of mayo to cut even more calories.More: 26 reasons to love potatoes Lunch: Bread Instead of: White hamburger bunEat this: Whole-wheat hamburger bunThe body benefit: While they both come in at about 150 calories per serving, a whole-grain bun has several added benefits. Compare Arnold's 100% Whole Wheat Sandwich Buns with their White Hamburger Rolls, for instance: the wheat version contains three extra grams of both protein and fiber, which each help you feel fuller for longer. Plus, research shows that consuming whole grains as opposed to refined can help prevent inflammation and may even help your body burn more fat. Try this recipe: Best Backyard Burger Dinner: Chicken Instead of: Chicken stir-fryEat this: Tandoori chickenThe body benefit: Besides skipping the sodium-filled soy sauce, tandoori's curry is a great source of the antioxidant curcumin, which, according to research from Tufts University, inhibits the formation of fat tissue.Try this recipe: Tandoori Chicken Bites with Mango Chutney Dinner: Pasta Instead of: White pastaEat this: Spaghetti squashThe body benefit: Automatically make your pasta a veggie-filled one with this low-cal, high-fiber replacement. In addition to saving you close to 200 calories, the squash's generous helpings of vitamin C, folate, and magnesium will increase your energy.Try this recipe: Creamy Spaghetti Squash with Asparagus and Rosemary Dinner: Steak Instead of: Standard steakEat this: Grass-fed steakThe body benefit: Grass-fed steak cuts have 92 fewer calories and up to a third less fat per serving, and the fat they do have is higher in omega-3s and more similar to that found in seafood. Dinner: Side Instead of: Mashed potatoesEat this: Mashed cauliflowerThe body benefit: The skinny starch delivers almost a day's worth of vitamin C for the small price of 27 calories per cup. (Compare that to potatoes, which clock in at 116 calories per cup.)Try this recipe: Cauliflower and Green Onion Mash Snacks: Dips Instead of: Hummus and toasted pitaEat this: Hummus and red pepperThe body benefit: Pita loves to masquerade as a healthy snack, but nutritionally it's not that different than white bread, and no one's calling that a health food. Trade in the enormous amounts of sodium (one serving has about 13% of your recommended daily intake) and munch on some equally crunchy and much more flavorful red pepper slices. Red peppers are packed with fiber as well as vitamins A, C, and K, and you'll save about 135 calories. Snacks: Chips Instead of: Potato chipsEat this: Kale chipsThe body benefit: You can eat a cup and a half of kale chips for just 84 calories, while the same amount of potato chips will set you back more than 200. A serving of kale hits your entire daily requirement of vitamins A and C, not to mention delivering a generous helping of calcium and folate.Try this recipe: Crispy Tamari Kale Chips Snacks: Crackers Instead of: Cheese and crackersEat this: Cheese and apple slicesThe body benefit: It doesn't take long to put a big dent in your box of crackers. Do the same to apple slices, and your body rejoices. One apple packs about 17% of your daily filling fiber needs, and with significantly fewer calories. Plus, eating apples may help erase signs of aging.Try this recipe: Cheddar & Apple Melt Snacks: Protein Instead of: Snack barEat this: Handful of almondsThe body benefit: Far too many bars (snack bars, protein bars, meal-replacement bars) contain high-fructose corn syrup. And even the ones that don't are generally high in sugar and binding additives. For protein without all of the fillers, a handful of almonds will do the trick. A recent Harvard study found a daily dose of nuts can lengthen your lifespan by cutting your risk of conditions including heart disease, diabetes, and obesity. Snacks: Cheese Instead of: Low-fat cheeseEat this: Fresh goat cheese or fetaThe body benefit: The low-fat processed cheeses you'll find hanging in the dairy section are filled with additives and preservatives, not to mention they lack much flavor. Instead, go for fresh goat cheese or feta. They contain conjugated linoleic acid (CLA), which rmay help your body burn more fat.Try this recipe: Baked Brie with Honey Condiments: Sour cream Instead of: Sour creamEat this: Greek yogurtThe body benefit: Plain Greek yogurt and sour cream are so similar in taste and texture that you really have no excuse not to use the lean, protein-packed alternative to fattening sour cream. As a fajita-topper, sauce base, or chip dip, a dollop of Greek yogurt can save you 20-plus grams of saturated fat while more than doubling your protein intake.Try this recipe: Greek Nachos with Feta Condiments: Salad toppings Instead of: CroutonsEat this: NutsThe body benefit: Besides lending your salad a healthier crunch, the unsaturated fatty acids in nuts can help you get the most nutrients from said salad. Vitamins A, D, E, and K are all fat-soluble, meaning your body can't absorb them unless you eat fat (like those in nuts!) along with them.Try this recipe: Updated Waldorf Salad Condiments: Cooking oil Instead of: ButterUse this: Extra-virgin olive oilThe body benefit: Both pack fat, sure, but not all fats are created equally. While butter is a big source of artery-clogging saturated fat, extra-virgin olive oil has healthy unsaturated fats. Olive oil promotes higher levels of the satiety hormone serotonin, which prevents overeating, according to a 2013 study from the Technische Universitat Munchen in Germany.Try this recipe: Chocolate Olive Oil Cake Dessert: Frozen Instead of: Ice creamEat this: Frozen bananaThe body benefit: Replacing a huge splurge with fruit is a win-win. You not only sidestep tons of sugar, but you score plenty of potassium, folate, and vitamin C. If you have a few minutes, you can even throw the banana in the food processor to give it the same creamy, spoon-able texture as your favorite soft serve.Try this recipe: Banana Ice Cream Dessert: Chocolate Instead of: Milk chocolate barEat this: Dark chocolate covered peanutsThe body benefit: The darker your chocolate, the less sugar and milk and the more antioxidant-packed cacao it has. No wonder why research in the American Journal of Clinical Nutrition found that dark chocolate improves insulin sensitivity and reduces blood sugar, markers of diabetes and heart disease. Meanwhile, peanuts give the treat a salty and protein-packed crunch. Dessert: Cookies Instead of: Chocolate chip cookiesEat this: Fig barsThe body benefit: Fig bars are technically still cookies, but since figs are deliciously sweet all on their own, you'll use much less refined sugar in your recipes. Plus, they are a great source of fiber, meaning you won't plow through the whole batch in a single sitting. Dessert: Pie Instead of: Cream pieEat this: Fruit tartThe body benefit: Chocolate cream, banana cream, cheesecake, it doesn't matter. A single slice can set you back hundreds of calories, and all with little nutritional benefit. A tart can give you a similar taste with less fat and more good-for-you fruit.This gallery originally appeared on Health.com.

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Four nutritionists share the small bites that pull their own weight in the dieting department so you don't have to. Hard-boiled eggs with sriracha sauce To improve thyroid function the gland manages growth and metabolism look no further than a low-calorie, low-fat hard-boiled egg, suggests registered dietitian Amy Shapiro. If you like spice, drizzle your snack with sriracha sauce. "It contains capsaicin, a compound found in chile peppers that helps burn calories and fat," says Karen Ansel M.S., coauthor of The Calendar Diet. Turkey jerky with mustard An ounce of turkey jerky has 10 grams of protein but only about 60 calories, which makes the fat-free snack a good thing to stash in your desk or to eat on the go, says Ansel. Since protein is digested more slowly than fat or carbs, it keeps you feeling full longer. Mustard’s a low-cal, high-flavor topper.  Popcorn Whether you make it with an air popper or in the microwave, popcorn is full of fiber and has few calories. Registered dietitian Laura Cipullo suggests sprinkling it with nutritional yeast. The nutty, almost cheese-like flavored flakes are a great source of vitamin B12, a nutrient that helps boost metabolism and burns stored fat and calories.  Natural peanut butter on Ezekiel toast Peanut butter is high in healthy fat and contains loads of filling protein, which your body can put toward building muscle tissue. Cipullo recommends toasting Ezekiel bread, which is made from sprouted grains and legumes that, when combined, create a complete protein.  Melon drizzled with balsamic vinegar “Foods with a high water content keep us feeling full so we eat less, and few natural foods have more water than melon,” says Ansel. One cup is around 90 percent water and has only about 45 calories. The addition of balsamic vinegar helps activate pepsin, a digestive enzyme that breaks down proteins into amino acids.  Baked zucchini chips with paprika and sea salt Registered dietitian Lauren Minchen recommends using paprika not only to flavor this healthy snack, but also to boost your metabolism, reduce your appetite, and lower your blood pressure. Cut a zucchini into thin slices and toss in 1 Tbsp olive oil, sea salt, and pepper. Sprinkle with paprika and bake at 450°F for 25 to 30 minutes.  Edamame with sea salt “Fiber is the magic ingredient when you’re trying to lose weight—it slows digestion and helps you feel full,” says Ansel. And edamame is chock-full of it. Sprinkle a little sea salt on one cup of the soybeans for a sinless snack with 8 grams of fiber and less than 200 calories.  Health Warrior Chia Bars Not only are chia seeds rich in omega-3 fatty acids and iron, but they also help weight loss by absorbing sugar and stabilizing blood sugar levels. Shapiro recommends 100-calorie Health Warrior Chia Bars, which contain 4 grams each of protein and fiber, but only 5 grams of sugar. Grain-free nutty cereal mix Though nuts are caloric and easy to overeat, they’re also energy-dense and high in protein and fiber, so munching on them can cause you to eat less later. For a crunchy, low-sugar, low-carb snack, Minchen likes to mix together 1/8 cup almonds, 1/8 cup walnuts, 1/8 cup pumpkin seeds, and 1/8 cup dried cranberries. You can eat it dry or over milk—Minchen recommends plain almond or hemp milk. Seaweed Shapiro swears by this sushi staple, which will improve your thyroid function with its ample supply of iodine—a 1/4-ounce serving has 4,500 micrograms, which is actually way more than your body needs in an entire day. Seaweed also contains alginate, a fiber found in sea kelp that can significantly help reduce your body’s fat uptake.  Pineapple with lime juice and sea salt Like watermelon, pineapple is low in calories and has a high water content, so you can eat quite a lot of it. Shapiro likes to squeeze lime juice and sprinkle sea salt on top for a combo that promotes healthy digestion.  1 Tbsp chocolate chips and 1/2 oz peanuts Peanuts will keep you feeling full, while the small amount of chocolate will satisfy your sweet tooth and prevent you from indulging again. But since peanuts are high in fat and calorie-dense, moderation is key. “Consider this smart snacking—studies suggest that consuming nuts may result in you eating fewer calories over the rest of the day,” says Ansel.   Baked egg in an avocado 'cup' With no sodium or added ingredients, nosh on this high-protein snack to stay satisfied for less than 200 calories. “The combination of choline in the egg yolk and fiber from the avocado, both of which aid in weight loss, is ideal,” says Shapiro.  Apple chunks, chopped walnuts and cinnamon "In addition to adding great flavor, cinnamon balances blood sugar levels, which helps with weight loss," says Shapiro. Just be sure to use only one serving of walnuts (about 13 halves) when making this fiber-filled snack. Sunflower-lentil spread on celery stalks “This combination of healthy fat and ample fiber will keep hunger at bay,” says Shapiro. “Just don’t overload on the spread.” Celery is a notoriously great diet food since your body uses more calories to digest the veggie than it actually contains.  No-bake oatmeal bites Oatmeal is a low-fat, high-protein superfood that your body digests slowly—meaning you’ll stay satisfied longer—because of all of its bulky soluble fiber. Minchen swears by this easy recipe: Combine 1 cup dry quick oats, 2/3 cup coconut flakes, 1/2 cup almond butter, 1/2 cup whole chia seeds, 1/2 cup dark chocolate chips, 1/3 cup raw honey, and 1 tsp vanilla. Let the mixture cool in the refrigerator for 1 hour in an airtight container, then roll into 1-inch balls, which you can eat throughout the week.  Cottage cheese with cinnamon Shapiro likes this low-calorie and protein-rich snack, as the calcium can help metabolize fat, leading to its eventual loss. Have a half-cup with cinnamon, which will add a sweet kick of flavor and speed up the processing of glucose, preventing your body from storing unnecessary fat.  Pomegranate seeds and pistachios Shapiro recommends this high-fiber trail mix alternative as a tasty way to avoid overeating. Fiber-filled pomegranate seeds will keep you satisfied—with the added benefit of a major dose of vitamin C—while pistachios contain an amino acid known to help improve blood flow during exercise.  Greek yogurt-dipped berries In addition to being an excellent source of protein, Greek yogurt's combination of calcium and amino acid can help retain lean muscle mass and burn fat. For an antioxidant-rich afternoon treat, Minchen suggests dipping berries into plain nonfat Greek yogurt and freezing them for 2 to 3 hours before eating. Avocado with lime juice and goji berries With its healthy fat and fiber, half an avocado at snack time makes it less likely that you’ll continue munching later. Shapiro recommends goji berries to help control blood sugar and appetite. A squirt of lime juice adds flavor and helps maintain healthy digestion.  Canned salmon with capers and lemon on a Wasa Cracker “Salmon is rich in omega-3 fatty acids, which increase the levels of certain hormones that help burn fat, particularly stubborn belly fat,” says Ansel. Add capers for a low-cal flavor boost and lemon juice to promote digestion; the whole grains and fiber in a Wasa cracker will ensure you’re not left wanting something more.  Black beans and salsa on a corn tortilla “This snack provides a double-dose of slowly-digested fiber—a top ally when trying to lose weight,” says Ansel. A half-cup of black beans contains 8 grams of fiber, plus 2 more from a 100-percent whole-grain 6-inch corn tortilla. Spicy salsa has few calories and helps you eat more slowly, increasing the likelihood that you’ll walk away when you’re full.   Turkey and avocado roll-ups For a no-carb, protein-rich snack that slows digestion and prevents cravings later on, Minchen likes to roll up a sliver of avocado in a slice of organic lean turkey breast. If you like, add mustard for its metabolism-boosting power. Nonfat ricotta cheese with chopped pear and cinnamon Ansel recommends this tasty combo mainly because of (surprise!) the ricotta cheese. A top source of whey protein, ricotta contains an amino acid that helps build muscle and burn calories. Have a half-cup with pear and cinnamon—the spice helps balance blood sugar, thereby preventing future cravings.  Nut butter apples “Core an apple and slice it from top to bottom to create rings, then spread 1 Tbsp almond butter to create a bread-free ‘sandwich,’” says Minchen. Apples are full of fiber and contain enzymes that help your body digest food more efficiently. Almond butter provides the protein that makes this snack filling, with an additional bonus of vitamin E and magnesium.  

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Ready to jump-start your whole body? Consider doing a detox cleanse over the next three weeks or month. Get started Eliminating toxins and possible allergens from your diet helps reduce intake of bad stuff, and by necessity, increases your intake of really great stuff, including nutritious greens, root veggies, fresh fruits and whole grains. You can do this with the supervision of a naturopath or other doctor, but you can also do your own version which will save money and introduce a lot of great habits that you may find yourself wanting to stick with after your detox period is over. Shall we begin? Day 1: Make a plan for a month of elimination Most elimination or detox eating plans last a month, which helps give structure to your new eating plan and your shopping list. (Try to shop for everything you'll need for the month before you get started.) Week one: Eliminate all red meat. Week two: Add poultry to what you eliminate. Week three: Eliminate all fish and seafood, and eat a completely vegetarian or vegan diet. Week four: Gradually add back in foods to your diet that you especially miss, and leave out anything that you felt better not eating. Day 2: Resolve to eat whole foods for a month This may be tough, but that means ditching all those convenient prepackaged foods including microwaved meals you love so much. Soon, you'll find it's easier than you think. Instead of buying fruit-added, sweetened yogurt, get creamy nonfat Greek yogurt, chop up your own favorite fruits (and nuts) and drizzle in a smidge of honey if you like. You'll know exactly what you're eating, which is far better for you than ingesting a lot of chemicals you don't know. Read labels; if you can't pronounce it, don't eat it. Day 3: So long, sugar! Cut out as much added sugar and sugary processed foods as you can. Try baked apples or fruit salads for dessert and eat lots of fresh fruit every day. As you're weaning yourself from sugar, you can indulge in a little honey here and there, but try to cut back on that as well. If you're like many of us, you could be addicted to sugar, so withdrawing from it may take a toll on your mood. The good news is it's honestly hard only for the first three days or so. After you've kicked it, you will not notice the cravings. Day 4: Ditch the soda That means diet as well as regular soda. There's growing evidence that the fake sweeteners and chemicals in diet pop can actually make you gain more weight than the sugar-loaded regular kind. The chemicals in the sweeteners seem to trigger the body's cravings for sweets, so you may subconsciously be reaching for the candy dish at work even more when you're chugging the diet soda. Swap in fizzy water, flavored seltzer and ice water flavored with slices of fresh lemon and cucumber. Day 5: Switch up your caffeine choice Give up coffee. Instead, drink green tea, which has a small amount of caffeine (so you're not likely to get those evil caffeine-withdrawal headaches) as well as a ton of amazing antioxidants. Try different varieties, too. Some Japanese and Hawaiian brands have a distinctively nutty, delicious flavor; some are blended with rose hips or freeze-dried bits of citrus for a livelier kick. Drink it hot, and brew up some iced green tea, too; you may need it to help replace soda. Day 6: Get thee to a sauna If your gym has a sauna, make a point of going two or three times a week, either after a workout or just on its own. Saunas are an excellent, natural way to help the body eliminate waste quickly. Try starting out at 10 minutes at a time, and work your way up if you can tolerate the heat. Saunas also help relax your body and mind and help your muscles bounce back after a workout. Just remember to stay hydrated bring water into the sauna to sip on regularly. Day 7: Make an appointment with a nutritionist If you've always wondered whether you have gluten sensitivity or why you have so many migraines, a nutritionist may be able to help you with an additional, targeted plan to eliminate wheat, dairy, soy or other potentially allergenic foods. Try to resist the urge to self-diagnose where food sensitivities are concerned and get professional guidance. Nutritionists also are well-versed in creative cooking to get around food allergies. Day 8: Make a toast to no alcohol for a month Yes, you heard right. No liquor, wine, beer or anything else in between. This will help your liver rest up and refocus; instead of working mightily to get the alcohol's poisons out of the body, it can focus on eliminating other toxins. No pouting taking a break from alcohol is also a good reality check to see if you feel different without drinking (and if so, how) and to see if your relationships change in any way. Bonus: You'll save a lot of cash this month, and with the extra fizzy water or juice drinks you'll be having instead, your skin is going to look amazing. Day 9: Ditto cigarettes I know this isn't going to be easy, but if you truly want to detox your body, you have to get it off nicotine and cigarette smoke. You already know those two things are super-toxic to the body and cause all sorts of health issues. The good news is that it doesn't have to be quite so daunting. Anyone can do almost anything for three or four weeks. If you look at it that way as if you're conducting a science experiment on your body you should be able to get through it. If it's just too much to do all at once, try having one cigarette every other day, and then reducing that amount as time goes by. Day 10: Get some pampering on your calendar You might be tempted to feel sorry for yourself (or feel like you have too much extra time on your hands, what with not smoking, not boozing and not making late-night junk food runs). The solution: Schedule something indulgent for yourself every week while you are doing this, more if you have the time and money. Have at least one massage (which also helps the body eliminate toxins); a body scrub (which removes the bad stuff eliminated by your pores from your skin and feels amazing); a mani-pedi (just because); a facial, or even a different form of bodywork you've always wanted to try, like hot-stone massage or cranial-sacral therapy. Day 11: Drink at least two quarts of water Today and every day. Drinking extra water is absolutely critical to help your organs flush out toxins. And with the extra fiber you're eating from all those fresh veggies, fruits, whole grains and legumes, your body needs extra water to help with elimination and to keep your internal systems running smoothly. Keep a water container or glass at your desk and also where you read and hang out at home. Sip early and often. Day 12: Get bombed No, not with alcohol, silly. With bath bombs! These are a delicious way to pamper yourself at home. You might even want to do it every night in your tub, since soaking your muscles and skin helps everything relax and toxins float away. Lush and other natural-cosmetic companies have dozens of kinds. They fizz, bubble, smell amazing and are loaded with skin conditioners and emollients that will keep on giving long after your bath is over. Day 13: Buy a skin brush Naturopaths who oversee month-long detox cleanses advise dry skin brushing twice a day, every day, while undergoing a detox. The best ones have a removable handle. You'll want the handle to reach your back and also be able remove it so you can hold the brush in your palm for the rest of the brushing. Brush in gentle circles all over your body, from your face, ears and neck, all the way to the soles of your feet. It helps get waste off the skin quickly and stimulates fresh cell growth. Keep this brush dry and separate from any scrubbers you might use in the shower or tub. Day 14: Enlist a pal The buddy system is great for something as ambitious as a detox cleanse. It's especially helpful if you can lean on each other as you deal with cravings for the Big Three: coffee, sugar and soda. When one of you is feeling weak, the other can come running with a cup of freshly brewed herbal tea, a plan to hit a yoga class right after work and a friendly ear. Take a walk together; take deep breaths; compare notes and that craving will pass. Day 15: Treat yourself at home Indulge in some aromatherapy lotion and candles even incense if you enjoy that. Creating a more nurturing atmosphere at home and even in the office (well, you can have lotion at the office, though you probably should leave the candles and incense at home) will help you stick to your plan. Realize that there are other ways to indulge your senses, affirmatively, besides eating too much of the wrong things. Day 16: Read up There are some terrific books available for those who want to try detoxing on their own. Get a book that covers the general principles and also includes some recipes. Ones to check out: Kimberly Snyder's "Beauty Detox Solution," Daniella Chace's "The New Detox Diet" or Roni Deluz's popular "Martha's Vineyard Diet Detox." Reading up on the body's chemistry and how it behaves when fed pure foods versus chemicals and processed foods will help keep you on the straight and narrow. Day 17: Get juicing Juicing helps get more of the nutrients of fresh vegetables and fruit straight into your system. Do be aware of caloric intake if you juice in addition to eating full meals. Also, consider doing at least one day of juicing alone. Some of the best, most nutritious ingredients for juicing include carrots, apples, celery, beets, fresh ginger root, kale and spinach. In between your three juice meals, drink plenty of water. If you enjoy juicing, it's worth it to buy a really good electric juicer, which that doesn't leak, doesn't require too much assembly and does have an extra-large tube to accommodate whole apples so you're not spending all your time chopping. Day 18: Plan meals with plenty of fiber This shouldn't be an issue since you should be eating lots of fresh produce and making entrees of whole grains like brown rice and quinoa. But fiber is especially important during a detox, to keep the body on track to eliminate toxins. Be sure to get a mix of soluble fiber (oats, beans) and insoluble (kale, raw carrots and traditional sources of roughage). Day 19: Go to bed early You may find you need more sleep while doing a detox, and that's to be expected. The body repairs itself during sleep and you're helping give it the tools it needs to do a thorough house-cleaning. Relax and sleep the extra hour if you need it. Conversely, you may find you have lots of extra energy, and that's OK too. Your main job during this period is to pay close attention to how your body is responding to the elimination of potential toxins and the intake of super-healthy foods. Rest when you need to; don't sweat it when you don't. Day 20: Take a yoga class Or take several. If your body can handle Bikram or hot yoga, that can be a big boost for those doing a detox cleanse. Holding poses in the heat helps push toxins out at a fantastic rate. If you prefer your yoga a little closer to room temperature, regular yoga will still help exercise your whole body, sweat out impurities and eliminate stress from your mind and soul. If the class is a vigorous one with lots of flow poses, let your teacher know ahead of time as you may want to modify some of the positions to accommodate whatever energy level you happen to have on that day. Day 21: Keep a detox journal This is a big key to your success during this time and to helping you hold on to the newly acquired habits and tastes you want to take with you going forward. Record everything you eat for every meal and snack, including beverages. Also, record whatever exercise you've done that day, in addition to other activities (i.e., sauna, skin brushing, etc.). Rate your daily energy level on a scale of one to 10, too. This will be an excellent resource during these three weeks as you see how you feel when eating certain things or participating in certain activities. And it's a great guide to pick up in a few months if you want to remember what combination of foods, drinks and activities made you feel happy, healthy and righteous.

health

Well, hello, gorgeous! Get ready to glow Yes, you. If you have been wanting to create a dramatic transformation in your skin, hair, teeth, and, well, your whole body, it's time to get started. By taking small steps and making wise choices along the way, you can brighten your appearance and achieve that inner-glow that translates into an outer-glow you've always wanted. Remember, you are what you eat (and drink) so let that guide all your choices, and above all, treat yourself with love and kindness. After all, beautiful, you should be your own best friend. And that will radiate to the rest of the world. Day 1: Drink 8-10 glasses of water a day This is one of the best things you can do for your skin from head to toe. And if you drink caffeinated beverages or alcohol, which are dehydrating, drink even more water to compensate. Sparkling water counts, so consider getting a "make-your-own fizzy water" machine if you drink a lot, which will save you money, as well as reduce your carbon footprint. Anything you can do to boost your water intake will help you feel and look your best. Day 2: Slather on the sunscreen Yes, even when it's cold outside. Wear a light sunscreen of at least 30 SPF on your face every single day, rain or shine, summer or winter. And don't forget the backs of your hands and anything else that's exposed. Pay special attention to the left side of your face if you do a lot of driving, as it can be exposed to sun rays as you drive. Dr. Brandith Irwin, a dermatologist in Seattle, calls sunscreen "your most important beauty product," and recommends a mineral-based SPF makeup like Jane Iredale over a thin layer of regular sunscreen. Day 3: Get a facial Your skin is your largest organ, so take gentle but thorough care of it. Let a professional help clear out congestion, exfoliate dead skin and moisturize deep down for a natural and healthy glow. The best facials should be tailored to your specific skin type, sensitivity, and age, and should incorporate deep cleansing and extractions as well as moisturizing and nourishment. If you can, try to go every two months. Your face will thank you! Day 4: Buy an electric toothbrush Because good dental health means more beautiful teeth. Studies show that those who brush the full time allotted with electric toothbrushes like SonicCare have less tartar, less plaque, and less gum disease than those who use regular ones. You may even notice your teeth get whiter just from the regular use of a really good electric toothbrush. Smile! Day 5: Deep-condition your hair At least once a month, apply a deep conditioner to your hair and cover with a shower cap for at least 30 minutes. Some work under a shower cap in a warm shower. Both methods help the rich conditioner penetrate more deeply into your hair, restoring shine to even dull, dry hair. If you have dry hair, consider a leave-in intense conditioner; but if you have normal or oily hair, opt for the kind you leave on for 30 minutes to an hour, and then wash out as usual. You should see marked improvement in the luster and body of your hair. Says Kari Glassman, MS, RD, CDN, "If your hair is more on the dry side, do not wash it daily 3 or 4 times a week may be sufficient. The oils on your scalp can revitalize shine to your hair, so don't remove them with shampoo every day." Day 6: Try an exfoliating body moisturizer Lotions with glycolic acids and alpha hydroxy acids (AHAs) can give your whole body a beautiful glow. They help promote cell turnover with exfoliation, which in turn helps the moisturizers soak deeper into the skin. Try a brand like NeoStrata, or ask your dermatologist to recommend one. But be careful of irritation you can buy lotions with higher or lower levels of AHAs depending on whether your skin is sensitive or not. If irritation develops, use a lower AHA level or apply the lotion less often. Day 7: Stand up straight Posture helps your mental attitude as well as your body's alignment. Get ergonomically friendly keyboards and chairs if you can. If your workplace offers them, consider a desk that can be raised and lowered so that you can stand at your desk for at least part of the day. Also, if you have neck or shoulder issues, consciously standing up straight, and setting your shoulder blades back and down can help you look and feel better all day. Day 8: Get silky-straight hair, without the harmful chemicals The so-called "Brazilian blowout" super-straight look is very popular right now. But the chemicals used in the process can be harsh and even dangerous. So ask your stylist if he has a nontoxic straightener. More and more salons are offering these less noxious alternatives, and they work just as well as the harsher ones. Regardless of which one you try, be sure to use only sulfate-free shampoos, conditioners and styling products, to keep the straight look longer. Day 9: Whiten up Teeth-whitening used to be expensive, painful and prolonged. But now, home-whitening kits work almost as well as dentist-provided ones, for a lot less money. And dentists now offer less irritating whitening solutions that are much less likely to give you "brain zing" when you use them, with the same wonderful results. Nothing brightens up your face and smile more than white teeth. And whiter teeth can shave as much as 10 years off your appearance. Now that is something to smile about! Glassman recommends eating strawberries to whiten your teeth the natural way. "They contain malic acid, which acts as an astringent to remove surface discoloration from you teeth." Day 10: Make a microdermabrasion appointment Your dermatologist's office or local spa offers microdermabrasion treatments, which have become more affordable and gentler in the last few years. The procedure involves an aesthetician guiding a small vacuum-type appliance over the face (and neck, chest and back of the hands, if desired). The gentle suction removes the top dull layer of skin, while also applying a moisturizer as it goes. Most aestheticians follow the treatment with elements of a facial, including pore extraction and a calming and hydrating masque. If you do microderm every six weeks or so, your skin will never have the chance to build up that dulling layer of dead skin. Day 11: Buy a wide-brimmed sun hat Even if you're religious about using sunscreen, the sun's rays can prematurely age your skin, especially on your face. Make sure you have a good, sturdy sun hat with a wide brim for days you'll be outside for long periods of time. Good brands include Solumbra and Solartech, but your local outdoor-wear store or dermatologist may have other great recommendations. Look for an SPF of 50 or more. Day 12: After swimming, rinse your hair Salt water and chlorine both can wreak havoc on your hair. So after a swim or even a dip in a hot tub, make sure you rinse your hair thoroughly. Alternatively, comb a small amount of conditioner into your hair before you swim, then wash it all out after your dip. The fewer chemicals allowed to penetrate your hair especially if you already color, straighten, or perm it the better. Day 13: Get a manicure and pedicure Tidy cuticles and smooth heels make for happy, healthy, and pretty feet and hands. Apply polish if you like, but avoid the trendy shellac, which though it admittedly lasts a long time, has been shown to soak into nails and can damage them. It is better to apply regular polish more often and protect your precious nails. Take care in between treatments to moisturize your feet and hands and to apply cuticle oil. Whatever you do regarding your cuticles: no picking! Day 14: Eat fish A healthier diet overall will make your skin and hair look better. Fish, especially salmon and mackerel with their high levels of Omega-3 fatty acids, will take your skin and hair to the next level. Your skin will look dewier and your hair will be so shiny Kim Kardashian might be jealous. If you eat fish four or more times a week, you probably will notice a difference in just a couple of weeks. Try it and see if you start getting compliments. Day 15: Drink your milk Build stronger bones and teeth by making sure you get enough calcium in your diet. Low- and nonfat dairy products are good choices, and calcium citrate (not carbonate) supplements also help. After all, you only have one set of teeth help them last a lifetime. All the cosmetic treatments in the world whitening especially won't mean anything if you don't have healthy, strong teeth to begin with. Day 16: Make a plan to adapt to changing seasons In the fall, winter and spring, you may need a stronger, thicker moisturizer for your skin, even if you have oily or combination skin. Moisturize every inch of skin, paying special attention to your neck and chest, to help protect your skin from dry, cold, heated interiors, and scratchy wool clothing. Try to apply moisturizer to the driest parts of your skin at least twice daily, with deep moisturizers applied at night so they can soak in overnight. And ditto for your hair. Tuck it up into a warm cap to keep it from blowing around in the cold, which can cause it to dry out faster and ends to split. Day 17: Floss the right way If you're unclear about the right method, your hygienist or dentist will be more than happy to demonstrate. Bottom line: Do it at least twice a day, after breakfast and dinner (and bonus points if you do it after lunch at work but in the privacy of the restroom, please). It's not enough to pull the floss between your teeth. Make sure you are (gently) guiding the floss down toward and to the gum line on each side of each tooth, which helps clean out buildup as well as keep your gums healthier. Day 18: Schedule your color appointments to let hair recover If you need to, you can have base-color touchups every four weeks or so, but because highlights and lowlights can be harsher on your hair, try not to do those more than every eight weeks. More often and your hair can get dry and brittle. If you have a stylist who's taken the time to get to know your hair and your hair-care habits, be sure to talk about the ideal schedule. Day 19: Try olive oil outside your body Eating more olive oil yields dozens of healthy benefits to your body, including glowing skin. But consider using this ancient Mediterranean beauty ingredient as a cuticle softener, a décolleté moisturizer, or a once-a-month deep conditioner for your hair. If you have time some weekend afternoon, pour olive oil into a small bowl and then let your fingertips soak in it for about 15 minutes per hand. Pat dry and avoid washing it off for at least an hour or two. This can keep your cuticles and fingers soft and supple all year long. Day 20: Eat your protein Lean protein chicken, fish, egg whites, beans, and soy is the key building block for hair, skin, and nails. So make sure you are getting plenty every day. You need to build some of your hair's beauty from the inside, and protein is what will help your hair grow healthy, long, and shiny, starting at the roots. Day 21: Stop smoking Yes, you hear this suggestion a lot when it comes to improving your overall health. But doctors say quitting smoking is one of the best things you can do to improve the look and health of your skin. Smoking not only increases wrinkling of the face, but saps your skin of the collagen and oxygen it needs to repair itself. Oh, and it stains your fingertips and teeth, gives you smoker's breath, and dampens that overall glow you're hoping to cultivate. So make a plan to taper off with a stop-date you'll commit to, with your doctor's help. It's the single most-important beauty gift you can give yourself!

health

Viruses can do more than send you to bed with aches, coughs and a runny nose. Some, known as oncoviruses, cause cancer. Cancers you can catch Oncoviruses operate by wreaking havoc with a cell's life cycle. "In simple terms, our cells have switches, which tell the cells either to grow or die," says Dr. Angel Rodriguez, an oncologist at Houston Methodist Hospital, where he's the director of the Triple Negative Breast Cancer Clinic. "Viruses interfere with the 'switch' mechanism and, instead of dying off, a cell continues to grow uncontrollably. "Because of its effect on cellular behavior, an oncovirus can indirectly pave the way for cancers to begin. However, says Rodriguez, medical evidence strongly suggests that certain viruses directly cause certain cancers. Here are 10 cancers associated with a virus, and a to-do list that may help prevent getting them. Throat cancer and HPV Throat cancer, medically known as oropharyngeal cancer, is typically found deep in the throat near the vocal cords, says Rodriguez. It was the diagnosis for Michael Douglas, but the condition can affect women, too. Transmission of the human papillomavirus (HPV) is typically through oral contact, including oral contact with sexual organs that contain even a miniscule amount of HPV. Precautions: For individuals with many sexual partners or who practice oral sex, condoms aren't foolproof as protection, says Rodriguez. But the good news is that a recent medical study involving a vaccine (ASO4-adjuvanted HPV16/18) suggests the vaccine may protect women against oral HPV16 and HPV18 infection. "This study raises the hope that, by reducing this type of infection, the vaccine can also help lower the risk of throat cancer." Liver cancer and HCV Hepatitis C virus (HCV) is the form of the hepatitis virus most closely associated with liver cancer in the United States. It reproduces and stimulates inflammation in the liver which, over time, can lead to liver damage and cancer, says Dr. Melanie Thomas, an oncologist and associate director of clinical investigations at Hollings Cancer Center at the Medical University of South Carolina. People are often exposed to HCV through blood transfusions or needle sharing, she says. Precautions: The Centers for Disease Control and Prevention has recommended that people who received blood transfusions prior to 1992, when our country's blood supply was not as carefully screened for HCV, get tested for HCV. Thomas, whose specialty is liver, gall bladder and bile duct cancers, and who founded CanLiv, a hepatobiliary cancer nonprofit, also advises individuals with HCV to eliminate alcohol consumption. "Damage to the liver, as a result of imbibing alcohol regularly, may include cirrhosis, which may increase cancer risk," she says. Burkitt lymphoma and EBV Although Burkitt lymphoma is extremely prevalent in French Equatorial Africa, this cancer, tied to Epstein-Barr virus (EBV), is also found in the United States. This aggressive disease of the lymph nodes typically affects people who take immunosuppressant medications, generally after receiving an organ transplant, says Thomas. Precautions: People who take immunosuppressants long-term are typically monitored by their physicians, says Thomas, but she adds that being proactive about medical status with one's health-care provider is the best policy. Vaginal and vulvar cancers and HPV HPV also has been linked to cancer of the vagina (the birth canal) and, to a lesser extent, cancer of the vulva (the external part of a woman's genitalia, including the labia), says Houston Methodist Hospital's Rodriguez. Precautions: He notes that, because vaginal cancer is relatively rare, and the discovery of the HPV vaccine is so recent, there hasn't been research on the vaccine's effect on vaginal cancer. In the case of vulvar cancer, because of the labia's external location, women can easily check that area for physical changes and seek medical attention accordingly, he says. Nasopharyngeal cancer and EBV A rare cancer, nasopharyngeal carcinoma affects the upper part of the throat, behind the nose. People of Asian descent are at higher risk for this cancer and may opt for a blood test to determine whether they are infected with EBV, says Rodriguez. Precautions: Unfortunately, he says, there are no preventative actions or lifestyle changes to help prevent this cancer. Kaposi sarcoma and HIV Kaposi sarcoma, tied to human immunodeficiency virus (HIV), causes abnormal tissue growth beneath the surface of the skin, or at other sites or in other organs of the body. "The type of HIV a herpes-like virus most associated with Kaposi sarcoma is HHV-8," says Rodriguez, noting that a strong immune system can often fight this virus off. He underscores that not every person with HIV carries HHV-8. "However, if people infected with HIV develop Kaposi sarcoma, the presence of Kaposi is definitive that they have AIDS." Precautions: Because studies have linked transmission of HIV and HHV-8 to anal sex, Rodriguez advises limiting this type of sex and also the number of sexual partners. Hodgkin lymphoma and EBV Hodgkin lymphoma is a cancer of the lymph nodes, in which the virus disrupts the lymph cells' ability to die off. Actor Michael C. Hall, from the television series "Dexter," was diagnosed with the illness in 2010. About half of all cases are caused by EBV, says Rodriguez. Precautions: Because most people who develop Hodgkin lymphoma, also known as Hodgkin's disease, have no known risk factors, it's difficult to advise on preventative measures or lifestyle changes, he says. Adult T-cell leukemia and HTLV-1 Adult T-cell leukemia is a cancer that affects the blood or bone marrow. "The disease is associated with, but not always directly caused by the HTLV-1 virus -- human T-lymphotropic virus -- which is often transmitted through IV drug use," says Dr. Gopal Chopra, a brain-cancer researcher who also specializes in neurosurgery. "These high-risk individuals' compromised immune systems, which lessens their ability to fight infection, along with the increased risk the virus poses for contracting this type of leukemia, can be a deadly combination." Precautions: There's no treatment or vaccine for HTLV-1, says Chopra, a co-founder of PINGMD, a secure patient-and-physician medical-communication app. Eliminating drug use involving needle sharing is the first step, he says, adding that people who shared needles in the past should ask their medical professional to test them for the virus. Anal cancer and HPV Not to be confused with colorectal cancer, anal cancer, the disease that affected actress Farrah Fawcett, affects the skin around the anus. Often associated with HPV, anal cancer is usually caused by anal sex, says Rodriguez. However, he notes, because of the proximity of the anus to the sexual organs, small amounts of HPV-containing material can find its way to the anus, even in the absence of anal sex. Precautions: Rodriguez advises high-risk individuals those with HIV or people who have had many sexual partners to have a medical professional check for precancerous lesions with an anal pap smear. He notes that condoms are not a 100 percent guarantee against HPV transmission. Cervical cancer and HPV There are about 60 different types of HPV, some of which are responsible for unsightly warts on the hands and feet. However, says Rodriguez, some HPV viruses directly cause cancer of the cervix, and 70 percent of cervical cancers are associated with two specific HPV strains -- HPV16 and HPV18. Rodriguez underscores that not every woman with an HPV16 or HPV18 infection will get cervical cancer. "However, the odds of women developing precancerous lesions increase if they have acquired HPV, and if their immune systems are not strong enough to eradicate the virus," he says. Precautions: "Because HPV is often spread through sexual contact, limiting the number of sexual partners and going to a medical professional to rule out precancerous lesions are good places to start," says Rodriguez. "Getting an FDA-approved vaccine is a good precaution, but not it's not 100 percent guaranteed to prevent infection."

health

Easy ways to reap major health benefits with less time and effort. Shortcuts to good health The rules for healthy living often seem endless: exercise regularly, eat healthful foods, wear sunscreen, be sociable, etc. Who has time? The good news is you can swap out some of the must-dos for quicker fixes if you know how. Try these time-saving health trade-offs that really work. Healthy goal: Meet face-to-face with friends regularly Trade-off: Schedule at least one phone conversation with a friend a day. In-person meetings take time, but studies show that simply speaking out loud to one good friend a day boosts happiness levels. There are several ways to make the most out of those phone conversations, says Irene S. Levine, a psychologist and author of "Best Friends Forever: Surviving a Breakup With Your Best Friend.". "First, call someone who makes you feel good," Levine says. "And focus on being positive rather than negative or confrontational. You can also try to bring back some shared memory and maybe use the time to plan something nice to do together in the future." Healthy goal: Exercise 30 minutes on most days of the week Trade-off: Get moving throughout the day in small ways, at least every hour, says Tom Holland, an exercise physiologist and author of "The 12-Week Triathlete" (Fair Winds Press, 2011)." N.E.A.T. -- non-exercise activity thermogenesis -- refers to little activities we do during the day that boost metabolism," Holland says. Get rid of your chair and stand for periods throughout the day, for example, or just get up every hour and stretch. "If you don't mind a few stares, try walking lunges down the hallway and squats against the wall while going up and down in the elevator," he says. Healthy goal: Eat all organic produce to avoid pesticides Trade-off: Prioritize by choosing organic versions of produce highest in pesticides.Look up the Environmental Working Group's list of the "dirtiest dozen" fresh fruits and vegetables highest in pesticides. The most current list includes (in order of highest to lowest) apples, celery, sweet bell peppers, peaches and strawberries, while the "cleanest" includes onions, sweet corn, pineapples, avocado and cabbage. The Food and Drug Administration recommends cutting away any bruised or damaged areas and then washing all produce under plain running water before eating. Healthy goal: Eat fish twice a week to get your omega-3s Trade-off: Sprinkle healthful seeds onto your salad, cereal or yogurt to reap the same omega-3 benefits.Chia seeds and flax seeds, for example, provide a good source of omega-3 fatty acids, says Keri Gans, a New York nutrition consultant and author of "The Small Change Diet" (Gallery, 2011). "Omega-3 found in flax seeds is similar to the omega-3 fatty acids found in fish oil, which may help reduce inflammation and heart-disease risk." A tablespoon of flax seed contains nearly 1,600 milligrams of omega-3 fatty acids, nearly equivalent to that in 3 ounces of salmon, at 2,100 mg. Healthy goal: Always wear sunscreen before going outdoors Trade-off: Include green tea in your diet.A new study in the British Journal of Nutrition shows that taking green tea catechin supplements -- an antioxidant found in green tea -- equivalent to drinking two cups of tea helps make your skin more resistant to damaging ultraviolet rays. Your best bet is still using an everyday moisturizer with an SPF of 15 or higher, however, says Dr. Dennis Gross, a dermatologist and founder of 900 5th Dermatology in New York City. Covering up also helps. "A hat, sunglasses and clothing that has a tight weave are all beneficial. Choose synthetic materials like polyester for the most sun protection." Healthy goal: Eat 5 to 6 servings of fruits and veggies a day Trade-off: Toss your veggies and fruits in a blender.Instead of worrying about getting in all your portions, whirl part of your day's allotment into a healthful breakfast drink, says JJ Virgin, nutritionist and author of "The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days" (Harlequin). "Breakfast sets the tone for your day's eating, so start your day with a veggie-protein smoothie. Load it with plant-based protein powder, frozen berries, kale (you won't taste it), maybe a spoonful of almond butter if you need it, blended with unsweetened coconut or almond milk." Healthy goal: Do crossword puzzles and brain games for memory Trade-off: Read out loud.A 2010 research paper published in the Journal of Experimental Psychology found that when people who studied lists of words and read half the words out loud and the other half silently, they remembered the words spoken out loud much better. Called "the production effect," hearing the words out loud made them more distinct than the words read silently. When reading something you want to remember, try reading the most important information aloud even a whisper should work, according to the researchers. Healthy goal: Brush your teeth after every meal Trade-off: Chew sugarless gum when brushing isn't an option.Studies show that chewing sugarless gum for 20 minutes after meals helps prevent tooth decay. A 2012 study published in Caries Research involving more than 190 subjects links lower severity of dental caries with increased and frequent gum chewing. Chewing increases saliva flow, which can help neutralize and wash away acids produced by the bacteria in plaque on teeth. The American Dental Association recommends gum chewing in addition to, not as a substitute for, brushing and flossing twice a day. Healthy goal: Practice regular crunches for a flat stomach Trade-off: No need to hit the gym or even the floor to get in some ab-flattening benefits. Simply learn to use your core muscles throughout the day, says exercise physiologist Holland. "You can work your abs even while sitting at your desk." Simply lean back in your chair with knees bent as you sit normally, and alternately raise one foot off the ground and back down and then the other. Or practice isometrics: Brace your abdominals as if someone were about to tickle you. Hold for 10 to 60 seconds. Healthy goal: Eat a high-fiber diet for good digestion Trade-off: Do regular cardio.In addition to burning calories and keeping you cardiovascularly fit, regular cardio exercise is a natural approach that stimulates and keeps your system moving, says Dr. David Robbins, a gastroenterologist with Manhattan Endoscopy Center in New York City. "No one really knows exactly how it works, but the jostling and increased blood flow probably trigger the receptors that stimulate bowel activity." Otherwise, strive for 35 grams of fiber per day in the form of fruit, oats, barley, beans and grains such as wheat and rye. Healthy goal: Sleep 7 to 8 hours a night to be mentally sharp Trade-off: Take NADH for better mental clarity when sleep-deprived or jet-lagged.NADH (nicotinamide adenine dinucleotide) contributes to the production of brain chemicals. In a study involving individuals traveling on an overnight flight across four time zones, those who took 20 mg of NADH scored significantly better on mental function tests than those given placebos. Ultimately, NADH appears to be a safe drug, so taking it can't hurt, although its full benefits remain to be determined, says Dr. Allen Towfigh, a board-certified sleep medicine doctor and neurologist affiliated with Weill Cornell Medical Center/New York Presbyterian Hospital in New York City. Healthy goal: Strength train to prevent back pain Trade-off: Walk 20 minutes, two to three times a week.Traditional back-pain treatment often involves hours of physical therapy and strength training, but a new study shows walking is just as effective. The study, published in Clinical Rehabilitation, involved 52 patients with low-back pain. Half the participants completed a clinic-based strengthening program, two to three times a week for six weeks. The other half completed a six-week aerobic program, starting with 20 minutes of walking and working up to 40 minutes. Both approaches worked equally well. Walking also helps lower blood pressure and boosts immune functioning, making it a healthful lifestyle practice with multiple benefits, researchers concluded.

health

Make the transition slowly, and let your kids help you think up yummy menus and help you with meal prep. Before you know it, you'll be enjoying food so delicious you'll never miss the meat. Easy does it Maybe you're considering going vegetarian to make your diet a little more heart-healthy. Or you're looking forward to saving money on your weekly grocery bill. Perhaps you're concerned about the amount of resources used to raise and process animals for food. Or maybe you're hoping this will give you and your family more seasonal and local meal options. Whatever your reason, you can achieve all of the above, and eliminating meat, poultry, and fish from your diet doesn't have to be daunting. And it doesn't have to feel like deprivation. Day 1: Make a plan to eliminate one "animal" a week Start Week 1 by eliminating all pork products; Week 2, beef and other red meat; Week 3, poultry; Week 4, seafood. By the end of the fourth week, you should not be missing what you eliminated earlier, and should have a nice arsenal of recipes you've built up over the weeks. As you progress, make your previous recipes from your currently "allowed" ingredients. For example, whip up a delicious turkey chili filled with spices and beans to nosh on during the first two weeks. Nobody will miss the sausage or beef versions. Day 2: Create a Meatless Mondays roadmap Meatless Mondays (and Flexitarian Fridays) are catching on like wildfire. Why? Because it's very easy to plan a full day of delicious meatless meals, and it's a great way to start down the path to go veggie longer-term. Planning one day a week of meatless breakfasts, lunches and dinners helps you get your cooking creativity going. Plan those meals ahead and shop accordingly, so that when Monday comes, you don't have any excuse to lapse back onto cold cuts or frozen burgers. Visit meatlessmonday.com for inspiration and yummy recipes. Day 3: Experiment with new proteins Tofu's not the only option for vegetarians anymore, but there are plenty of tasty, family-approved recipes for both the silken and firm types. Also try recipes containing tempeh (fermented soybeans, but ever so much more delicious than it sounds), edamame (soybeans in the pod, a great snack for all ages, but if you are concerned about genetically modified food, check the labels, legumes (peas, lentils and beans), nuts, nut butters and quinoa (a delicious "grain" that's actually a seed with complete protein). Day 4: Put a new twist on traditional 'taco night' If Tuesdays are your family's taco night, keep it up. Just swap in textured veggie protein where you used to use ground beef. Or make your usual spaghetti with "meat" sauce, or sloppy joes, and make the same swap. Brands like Yves and Bob's Red Mill are widely available and highly regarded. You can buy versions that are frozen or refrigerated and essentially ready to use, or dried or freeze-dried, which can keep for months in your fridge until you are ready to reconstitute and use it. You'll also be cutting way back on saturated fats. And the best part? Your family honestly will love it. Day 5: Eat what you love If you hate kale now, don't make it extra-hard on yourself by forcing yourself to cook with it. Make dishes and meals with foods you know you like, just leave out the meat or sub in another protein. Try a veggie stir fry with tofu or tempeh instead of diced chicken; your favorite pasta with chunky tomatoes; thin-crust pizza topped with sliced seasonal veggies; or polenta topped with sautéed mushrooms. If you have to hold your nose to choke down something, it's not likely you'll want to stick with it. Also consider vegetarian versions of family favorites: Tofu hot dogs, Tofurkey, Field Roast Deli Slices, veggie burgers, and 'tuna salad' sandwiches (made with tofu). Day 6: Get a veggie 'starter kit' There are entire websites, magazines, books and organizations devoted to vegetarianism, so gather everything you need for inspiration and guidance. The Vegetarian Times provides a free "Vegetarian Starter Kit" that is equal parts pep talk on the many benefits of eating vegetarian and a smart set of guidelines of things to think about as you begin to plan your menus. Get your spouse and kids inspired by getting them the info they need, as well as recipes they might want to try for family dinners. Day 7: Try a new fruit or vegetable Always wondered what star fruit tastes like? Try slicing one up and serving it with raspberry sorbet for a light and delicious dessert everyone will love. Or if you have never tried kale, find a delicious and super-easy recipe for kale chips. You may need to work your way up to having it raw in salad, but there's nothing wrong in trying a yummy snack-version of something new as a way to tempt your palate. Produce sections also often have interesting ingredient-specific recipes available for free. Get your family to agree that you'll all try something new every week and make it a fun adventure. Day 8: Join an online community of vegetarians This can be a tremendous resource and source of support, especially if you live in a smaller town with fewer vegetarian resources, or you're surrounded by happy meat-eaters. There are rich and supportive sites like The Vegetarian Resource Group, and there may be others specific to your area. You'll hear the stories of how others creatively solved their cooking, picky-eater, or dining-out challenges, and get recipes and pep talks galore. Help is just a click or two away. Day 9: Plant (or plan) your own garden You might be surprised at what you can grow in your own modest city yard, on your deck or even in your windowsill. And the beginning of the year is when you need to start thinking and planning your planting, according to eHow.com. Get your seedlings ready now and they will be robust and ready to roll in a few weeks when spring is near. No room to grow anything? Many cities, like Detroit, and Dallas and Portland, Ore., offer access to your very own patch of fruitful earth. Check with your city to see how to sign up for your own garden, and then start thinking of what you'll cook later in the year from the results. Day 10: Book it! Buy, download or borrow Michael Pollan's "The Omnivore's Dilemma," "Eating Animals," by Jonathan Safran Foer, or the "Skinny Bitch" by Rory Freedman and Kim Barmouin books to learn about the business of factory livestock raising. These well-researched, if alarming, books can help give you mental reinforcement of your decision to eliminate meat from your diet. Your local health-food supermarket or co-op will also have a selection of books about the effects of eating meat on your body, the economy and the food chain. Day 11: Scope out your local farmer's market Find out which produce is in season and creative ways to use it. Farmers often have simple and creative recipes they can share right at their farm stand, and they also love to hear what creative uses you've put their produce toward. Ask a farmer how he might cook two types of produce together, or what she might recommend for a main course for a family meal. You'll come away jazzed by all the delicious-sounding ideas. And resolve to become a regular at your market; many cities now have year-round farmers' markets so you can adapt your ideas and creativity to the season. Day 12: Try cool beans There's nothing wrong with our old favorites, kidney beans and black beans. But if you haven't broadened your bean horizons lately, you will find a lot of exciting new options. Have you ever tried rattlesnake beans? Here's betting your kids will love any dish with these pinto bean hybrids as an ingredient, and they are meaty and substantial. Also check out Adzuki beans, broad beans, tepary and coco beans. A great resource is noted vegetarian cookbook author Crescent Dragonwagon's new book, "Bean by Bean." Bonus: Using even exotic beans is cheap; by making more meals bean-centric, you will save significantly on your monthly food bill. Day 13: Haul out your slow cooker Don't let your slow cooker gather continue to gather dust. It's the new vegetarian's best friend. Use it today to toss together a tasty chili, soup, or stew (and beans won't even need pre-soaking). Come home to find dinner all ready for you and your house filled with a delicious aroma. Online recipe sites have amazing, easy ideas for ways to use your slow cooker to make creative vegetarian dishes. Day 14: Try the veggie special at your favorite restaurant. See what your favorite chefs--even at popular chains--do with yummy, healthful ingredients like mushrooms, eggplant, peppers and more. If you like how they handle meat, you'll probably love the nightly vegetarian special. Chains like Red Robin and Olive Garden have made a point to offer more veggie dishes in recent years. And you and your family can have fun checking out your city's top vegetarian and vegan restaurants. Make a point of trying a new one every other time you eat out, and in a few months you will have lots of tasty options! Day 15: Get creative with snacks Becoming a vegetarian doesn't mean you are depriving yourself. Be sure you're eating regularly throughout the day, and try a handful of raw nuts with dried fruit, a high-protein energy bar, a cup of yogurt or crisp apple slices dipped in peanut butter or hummus. You may see some envious looks from coworkers as you indulge! And if you feed your hunger throughout the day, you'll be less likely to "slip" and feel the need for something like a fast-food burger for dinner. Day 16: Plan a veggie potluck Get some like-minded friends together and pool your knowledge and resources. Have veggie potlucks where everyone brings a dish as well as copies of the recipe to share. Chat about new vegetarian cookbooks you've tried or sites you've discovered. Try doing this once a month, or even combining it with another regular get-together, like your book club. Feed your body as well as your mind! Day 17: Stock up on the right supplements Vegetarians can find getting certain nutrients to be challenging. Vitamin B12 can be especially hard to replace, but yeast extracts and dairy products are good sources of B12, as are soy products fortified with B12. You may want to consider a B12 supplement if you are going vegan. And if you're omitting fish completely, definitely consider at least one omage-3 fatty acid supplement a day. Day 18: Schedule a vegetarian movie night Passionate vegan Ellen DeGeneres recommends several movies that have helped her remain committed to cutting out the meat, including "Earthlings," "Food Inc." and "Fast Food Nation." Other thought-provoking films you might try include "Peaceable Kingdom," "The Witness," and of course, "Super-Size Me." Have plenty of veggie snacks on hand, like toasted pumpkin seeds, cayenne-cinnamon popcorn and salted nuts. Day 19: Take a trip to an exotic land (without leaving home) Mexican, Indian, Thai, Chinese, Turkish, Lebanese and Ethiopian cuisines all have lots of tasty options for creative meatless meals. Consider trying one "new" cuisine a week as you are expanding your taste horizons. Visit local ethnic restaurants, and then as your cooking repertoire expands, try having a Thai or Indian food night at home. Then sit back and just soak up the compliments! Day 20: Involve your kids More and more kids are interested in vegetarianism, and when you let your kids help you in the kitchen, they'll be even more enthusiastic about their tasty new meals. Try making fresh zucchini "pasta" or a salad out of long, thin strips of carrots and other veggies. When it's fun to make, it's more fun to eat! Day 21: Go ahead, check your scale Even if you aren't going vegetarian to lose weight, weight loss can be a very welcome side effect of the choice. Many people who give up eating meat find they lose weight more easily, at least a few pounds a month, without really feeling any deprivation. That's because fiber-rich foods like greens, grains, and beans are not only nutritious but also filling. And they require more chewing--which makes wolfing down a vegetarian meal almost impossible. Don't you feel better already?

health

Kissing isn't just about fun and love. Along with a smattering of germs, a smooch can provide bona fide health benefits. Surprising facts A kiss isn't just a kiss. And it's not just a sign of affection, either. According to research it's an assessment tool for women, a persuasion tool for men and a relationship sealer for couples. But it's also a way to de-stress, strengthen your immune system and stoke lusty desires. But it can be addictive and can also cause cavities. Here, 12 surprising facts about kissing. Kissing Fido might transfer dental bacteria Everyone knows that a dog's mouth is a minefield of muck. But when you're being slobbered with love, your sweetie's sloppy tongue may be hard to resist. However, you might want to keep your mouth shut: A 2012 study in the Archives of Oral Biology found that people and dogs can transfer bacteria that cause gum disease.Researchers in Japan collected specimens of dental plaque from 81 men and women and their 66 pet dogs poodles, Chihuahuas, Pomeranians, Labs, Jack Russells and other breeds. The numbers and types of mouth bacteria were analyzed and correlated with the amount of contact the owners said they had with their dogs. Canine and human mouths had varying bacterial profiles, but one type of bacteria common in dogs but not humans was found in 13 people whose dogs also had it, although two of them reported having little contact with their dogs. The study did not determine whether these bacteria were linked to more cavities, but their plaque potential suggests that it's a good idea to brush your teeth after a snuggle session with Fido. A mother's kiss may cause cavities Kissing humans may be just as risky as kissing pets, especially when it comes to moms and their children: There's a fair amount of saliva-sharing when kissing babies, and multiple studies have found a link between the presence of the cavity-causing bacteria mutans streptococci in moms and their kids. Preschool kids with high levels of these bacteria have a higher prevalence of cavities.A review of the 46 studies in the journal Pediatric Dentistry found that mothers' saliva is a primary source of transmission of this bacteria in children, especially in moms with high levels of this bacteria. Kids who breast-fed also had a greater likelihood of transmission. Several studies showed that interventions to clean out mom's mouth sometimes helped decreased the presence of the bacteria, or the number of cavities, in kids. Take-home message: Avoid sharing eating utensils, brush before you smooch and minimize wet kisses. But mommy's kiss also helps baby grow Of course, babies who are smothered with love are healthier and happier than babies who experience minimal physical contact. "Kissing a baby, and all the affection that goes with it, helps a baby grow," says Tiffany Field, Ph.D., the director of the Touch Research Institute at the University of Miami Medical School. Field's research has shown that the more grooming and physical contact a baby receives from the mother, the greater the growth of the child. Touching stimulates pressure receptors all over the body, and the body reacts to that stimulus. "Babies who get extra touch and stimulation thrive," Field says. Kissing can boost your immune system OK, so mouths are filled with germs. But what doesn't kill you or give you cavities makes you stronger. A 2003 study in Physiology & Behavior found that kissing can improve resistance to allergic triggers.Researchers studied 60 people with skin or nasal allergies allergic rhinitis and atopic dermatitis. An additional 30 subjects without allergies were a control group. All spent 30 minutes in a private room kissing their spouse or partner while listening to romantic music. In a follow-up experiment, the same subjects embraced their partners for 30 minutes, but without kissing.Before and after each cuddle session, participants were given skin-prick tests to gauge inflammatory reactions to a variety of allergic triggers. The nonallergic subjects experienced no changes from kissing. The allergic subjects showed no decreased allergic response from hugging alone. But kissing reduced some nasal and skin reactions, causing the researchers to conclude: "The direct action of love may be beneficial, which may in turn reduce allergic responses." Making out might make up for a missed yoga class Kissing may not make you flexible, but it may produce the same reported relaxation effects as yoga or meditation. A 2009 study at Arizona State University asked 52 adults to spend the following six weeks making kissing a priority in their lives by increasing the amount of time and frequency spent smooching their spouse or live-in partner. Reminder emails were sent throughout the study to prompt participants to amp up the volume of their affections.After the lip-smacking intervention, compared with a nonkissing control group, the kissers showed significant decreases in levels of stress as measured by a validated psychological stress scale. Not surprisingly, the kissers also showed improvements in their levels of relationship satisfaction with their significant others. Most people are right-headed kissers Smooth smooching requires that heads tilt just so to allow ample space for locking lips without noses clashing. And humans may be hardwired to lean in a way that facilitates this smooth union. Irish researchers found that 80 percent of kissing couples turned to the right. In a 2006 study, they also found that around 77 percent also turned right when kissing a doll. A 2011 study in the psychological journal Laterality had 57 men and women plant 35 kisses on a life-sized doll as its head was randomly rotated to face head-on or at different right/left angles. More than 70 percent of subjects turned right and were more rigid in sticking to that side, no matter what direction the doll was turned. Left-turners were more flexible in adjusting to the doll's position. Interestingly, kissing position preferences did not seem to be related to handedness; equal numbers of right and left kissers were right- and left-handed. Kissing can seal the deal or call it off Be forewarned: A first kiss can very well be a last. Psychologist Gordon Gallup Jr., Ph.D., at the State University of New York in Albany, surveyed nearly 200 men and women. The majority reported having experienced that after the first kiss with someone they were initially attracted to, the chemistry wore off.The women were pickier than the men, with 66 percent reporting that a first kiss could be a turn-off, compared with 59 percent of the men.A 2007 study in the journal Evolutionary Psychology might explain why. Young women surveyed reported that good or bad teeth, breath, mouth taste and kissing skill all played a role in determining whether to kiss at all, or to continue kissing someone. Kissing keeps men faithful Although men were more likely to see kissing as a prelude to sex, according to a 2007 survey of young adults, they felt like a stronger bond was created from post-coital smooching if it was with a long-term partner, compared with a short-term one.Feelings of connectedness are thought to intensify due to the stimulation of the hormone oxytocin. "This is the hormone of love, and the better the oxytocin levels, the more capacity for love," explains psychotherapist Arthur Janov, Ph.D., author of "The Biology of Love" and the director of the Primal Center in Santa Monica, Calif. "We have found that those who cannot commit in a love relationship are low in oxytocin." Kissing mimics a love drug The same brain areas linked to reward and addiction light up when couples link lips. Rutgers University researchers conducted brain scans of men and women while they looked at pictures of partners with whom they reported being deeply in love. The 2005 study in the Journal of Comparative Neurology showed that when looking at their beloved, brain regions associated with the reward-seeking neurotransmitter, dopamine, showed elevated activity.Lead investigator of the study, Helen Fisher PhD, an anthropologist at Rutgers University in New Jersey explained the findings at symposium on kissing held at a 2009 meeting at the American Association for the Advancement of Science: Kissing may have evolved as a way to stimulate brain systems associated with sex drive, romantic love and attachment so that humans are triggered to seek a variety of potential mates, then focus attention on one for mating, and finally be able to tolerate that mate long enough to raise a child as a team. Compulsive kissing syndrome is rare but can happen Most people enjoy kissing, but psychiatrists publishing in 2012 in the Australian and New Zealand Journal of Psychiatry reported on what is thought to be the first reported case of obsessive compulsive disorder where a young man presented with compulsive kissing behavior. The 18-year-old exhibited repetitive kissing, and the researchers hypothesized that deficits in an area of the brain along with low baseline intelligence as measured by a low IQ may have influenced the psychopathology. Lips are hardwired for kissing and fire up the brain A kiss packs such a wallop because lips are jam-packed with neurons and have among the most densely populated allotment of sensory neurons anywhere in the body. When the somatosensory receptors on nerves in the lips are stimulated by the touch of other lips, sebum in salvia is released by sebaceous glands. "Sebum appears to play a powerful role in bonding," says Field of the Touch Research Institute. The stimulus to lips during kissing also increases vagal nervous activity in the body, helping to alleviate depression, and brain waves also shift to a pattern that signal relaxation, she says. Orgasm from just a kiss? Although kisses that leave one gasping and swooning are thought to be only the stuff of romance novels, some women report being able to reach orgasm from a kiss alone, as opposed to direct clitoral or vaginal stimulation. Dr. Jan Gurley, a board-certified internist who blogs about health-care issues says it may be possible: "Emotions play a powerful role in sexual desire, and research shows that physical touch may not always be required when it comes to orgasms, since women vary in their capacity for sexual arousal."

health

Nurture existing friendships as well as to expand your social circle. You gotta have friends You probably already know that spending quality time with your friends and family makes you feel better (assuming you all get along, that is). Research has actually shown that people who have strong social connections -- regular and positive interactions with good friends and family members -- are much happier and healthier overall than more isolated folks. Plan a dinner party The dinner party is almost a lost art these days, and that's a shame. There's no better way to interact and have fun with your favorite people over something everyone loves: great food. Invite no more than 10 people so that everyone has a chance to visit. Mix up the invitees from different circles of friends, but make sure that they have similar interests. No need to make it fancy unless you want to -- a potluck is fine. Then encourage the group to keep the tradition going, with everyone taking a turn at hosting. Join, or start, a book club See if you can find a group of friends who either already has a book club or who'd be willing to start one with you. Getting together with the same group once a month to discuss a book you've read is a great social activity, and helps expose you to books you might not otherwise have chosen to read. Make it a potluck event at a different person's home each time. Some clubs let the next month's host select the book; some have everyone vote. And if you all have fun together, consider taking the book appreciation to the next level: My book club read the "Twilight" and " Hunger Games" books, then we went together to see the movie versions. Make an exercise buddy (or two) This helps get more visits with your friends on your calendar, along with something you both want to do already -- exercise more. Consider having a standing power walk date once a week, either in the same place or in different neighborhoods to mix things up. Two friends of mine made a pact to take a challenging hike together every Sunday during the summer, and as they ticked off great trails, they ended up meeting and making friends with other outdoorsy types; by the end of the summer, there were nine "regulars" in their new hiking club. Arrange a doggie play date If you have a dog, you know he needs time with other dogs as well as regular exercise and fun with you and your family. So get some play dates on your calendar for the pooch, too. You can meet a dog-owning friend at an off-leash area or at the local dog park. Or take your dogs with you on long, fun walks in different neighborhoods. Doing the doggie-date thing is a great way to get to know acquaintances and friends better. You'll probably find out that you have lots more in common besides just your pooches. Bring an online friendship offline Facebook and other social media sites are fine as far as they go, but they don't go very far. If you haven't seen one of your online friends in forever and she lives in the same town, stop "liking" her posts and meet her for lunch. Make a promise to yourself to do this every month or so with someone you know you like, but haven't seen in person for a long time. Reconnecting in person is invigorating -- and reminds you of why you became friends in the first place! Write a letter to faraway friend No, not an email. A handwritten letter or card, sent by snail mail. Enclose some photos if you like, maybe a magazine or newspaper clipping that made you think of him. Your note doesn't have to be long, but just make sure it's personal and heartfelt. It can be a birthday or anniversary note, a silly card you know he'll laugh at, or just a plain piece of stationery on which you say "hello," "just thinking about you," or "looking forward to seeing you and your family next summer." This goes double for older relatives, who especially treasure hand-written letters and notes. Surprise a friend with concert or theater tickets Take the initiative to plan and then do something out of the ordinary. You can buy cheap seats --you don't need to go broke having fun and being thoughtful. What matters is that you thought of her and her interests. And sharing a concert or performance together will be something you both will remember for a long time. Volunteer at a retirement home Been thinking about ways you might be able to "give back"? Consider volunteering at a local retirement or nursing home. Older and disabled residents love having company and often need assistance in doing things throughout the day. See what the needs are, and then figure out a match to your availability and interests. I once worked with an older lady who had dozens and dozens of hand-written notes from a brother who had been killed in World War II. I typed them on a computer and saved them as Word documents, so she could share them with her family. I felt humbled to be able to help honor the memory of someone who gave his life for our country. Some folks may ask you to read their favorite op-ed columns to you or help them organize their photo albums. Soon you'll both be looking forward to your visits, which will enrich both of you. Try a Meetup In some cities like Los Angeles and Miami, Meetup groups are really taking off. There are groups and events for pretty much every interest you have, and some you didn't know you had. Take a friend with you on an outing to your local zoo, to try ice skating or to indulge in an "oyster happy hour." It's an out-of-the-ordinary fun thing to do with your friend, and the bonus is that you'll meet other people interested in the same activity. You'll definitely come away with some new pals. Check out Meetup groups in your area. Have a sleepover Invite some girlfriends over for "guilty pleasure" movie night. (Maybe that Lindsay Lohan Elizabeth Taylor biopic will be available!) Have them bring sleeping bags and jammies and have an old-fashioned slumber party. Plan great snacks and drinks for the evening, and set up a spot for folks to do mani-pedis if they want to. For breakfast, put together an easy egg casserole to pop into the oven the next morning and serve plenty of coffee and fresh juice. You'll remember why you loved doing this so much as a kid! Plan a surprise party So let's say you, like all of us, have a lovely, generous, self-effacing friend who works incredibly hard for her family, her job, her kids and her friends. Well, her birthday's coming up next month, so call her closest friends and think of an easy ruse to get her over to your house to surprise her. Celebrate her with finger food, a nice cake and a wee bit of champagne. Everyone needs to feel fussed over, and it's just as much fun to fuss over someone else. Set up a spa day Get a friend or two together and make appointments for massages, facials, body scrubs or whatever services you're in the mood for at your favorite spa. Lots of spas will include lunch for a group gathering like this so you can make a lovely weekend afternoon of it. You'll enjoy time together -- perhaps in the hot tub, the steam room or the mani-pedi chairs --but also get some quality me-time during your treatment. You will all walk out of there glowing, relaxed -- and planning your return visit. Make one lunch date a week This is another super-easy way to reconnect with friends, especially if they live or work near you. Schedule a lunch with one friend a week, and you'll see the relationships being nurtured right before your eyes. In the summer, maybe you can bring your lunches to a nearby free outdoor concert. Now isn't that so much more fun -- and tasty -- than yet another solo cafeteria (or desk) lunch? Plan a vacation in an old friend's town If it's been years since you've seen some good friends, why not plan a vacation to their city so you can have quality time catching up? If you plan far enough ahead, you should be able to see everyone you want to see -- and maybe even get some invitations from some of them to crash at their places. Even if you end up staying in a hotel, though, having time to just relax and chill with them, and talk about what's really been going on in their lives, will strengthen your bonds, and remind you just why were you such good friends to begin with. Be a cheerleader Maybe a friend has been learning guitar and has a recital coming up. Make a point to go -- to support him, to hear some interesting music, and to meet some of his "music friends." A woman in your book club is in a belly dance troupe? Go to the next performance -- it will mean a lot to her, and you'll get to see a side of her you haven't before. Friends really value those who take an interest in their interests, so make a point of finding out about your friends' hobbies and ways to share them. Invite a friend to a work event If you review movies, restaurants or cars, invite a friend you haven't seen for a while to be your guest at a screening, a meal or a test drive. Or if your office is having an anniversary party or holiday reception and your spouse can't go, bring a friend who would enjoy the atmosphere and entertainment. If your industry holds networking nights, they might also be fun for a friend, even if he's not in the exact same industry. You never know who will end up making a great connection at an event, and your friend will get to know a little more about what your work is all about. Think small While extravagant gestures are always appreciated, they're just not always feasible (or affordable). Connections can be nurtured by an emailed note, a silly e-card, or an instant message exchange. The important thing is that you ask some questions, share some of yourself (serious or funny), and keep that link strong until the next time you get to see them. Think of these small connections as ways to help keep your friendship infrastructure sturdy. Invite a colleague you don't know well to lunch Why not? You work together and already spend a lot of time together -- so why not get to know her better over a sandwich? Making deeper connections is always a good thing -- and who knows? Maybe this colleague could end up becoming a real friend. If not, it's still great to connect outside the office; you'll find that you have a stronger work relationship and perhaps a new office ally. Your office is full of potential new friends, and even if you simply get to know a colleague better as a colleague, you'll find you enjoy working with that person more. Plan a class reunion Even if your class wasn't super-close, you'd be surprised at how much fun it can be to reconnect years later. People's journeys make for fascinating tales, and you'll probably find that any cliques just melted away pretty much right after graduation. You grew up with these people, so they know you well in some ways. Find fun ways to reconnect and interact as you remember the good old days. Consider having some events for alums and spouses, and then perhaps one just for the classmates. I've gone to both high-school and grade-school reunions and have really had a blast reconnecting with former classmates. Have an open house and invite all your neighbors You know your neighbors to say "hi" to, but maybe that's not enough. Why not make this the year you all really get to know each other? Great neighbors can make all the difference between liking where you live and loving it. Invite everyone to drop by -- make it a potluck a la your annual summer block party -- and resolve to make it a recurring get-together in different people's homes. Studies have shown that the closer people are with their neighbors, the healthier their minds and bodies are. Pick up the phone When was the last time you made your grandmother laugh? Heard your niece sing the latest Katy Perry single? Called your baby sister by her childhood nickname and heard her giggle in delight? If it's the birthday of a friend or relative who lives across the country, surprise him by giving him a ring. It's a great way to catch up, and it's so much more personal than an email. You both will hang up with big smiles on your faces.

health

In today's stressed-out, overdriven world, we all need a good night's sleep. Get your rest Sleep helps the body restore and repair itself, and it also benefits the mind. Deep REM sleep, during which dreams occur, helps the brain recalibrate itself and lets you face the next day feeling refreshed. But if you struggle to fall asleep or stay asleep and wake up more tired than when you went to bed, you know all too well that great sleep can be elusive. Studies show that those who are sleep-deprived battle big carb cravings and do more binge-eating than those who get a solid eight or nine hours of rest each day. The good news: There are a lot of ways you can turn your bedroom and bed into a haven of deep restfulness. Day 1: Set a firm bedtime and wakeup time Let's start with a hard one. The best way to reset your body's confused sleep cycle is to define it. Start by setting a firm wakeup time, perhaps earlier than you are used to. If you usually wake up at 7 a.m., set your alarm for 6. Resist the temptation to go back to bed. If you're a little sleepy for a few days, it will be worth it once your body's used to it. Do the same with bedtime. If you feel exhausted, don't go to bed at, say, 8 p.m. You'll wake up in the middle of the night, and the cycle will start again. Make yourself stay up until 11 p.m. or even midnight for a few days, maintaining your early wakeup time. As you get more used to the wakeup time, gradually move your bedtime up until you are getting the eight or nine hours you need. Says Keri Glassman MS, RD, CDN, "As nice as it feels to sleep sometimes, it only makes it more difficult to maintain your bedtime discipline. Day 2: Move your TV out of your bedroom That's right, no more watching "Saturday Night Live" in bed. Sleep experts say the bedroom should be used for only two things: sleep and sex. The worst thing you can do for your sleep cycle in your bedroom and bed is watch TV or be on the computer, artificially stimulating yourself in the place that's supposed to be your sleepy haven. It's fine to stay up to watch late-night TV, just do it in another room. You'll start to realize as you head toward your quiet bedroom that the tranquility there helps your brain turn off, and invites healthy sleep patterns. Day 3: Put up darker curtains or shades Some people are more susceptible to light than others, but most people need a fairly dark space in which to get quality sleep. This is important especially if your street has bright streetlamps or a lot of car headlights going by, or if any of the windows in your bedroom face east -- meaning the first rays of dawn come in and invade your rest. Putting up full light-blocking curtains or window shades -- or both -- can really help create the restful dark space you really need. Day 4: Exercise daily, but not in the evening Get in at least 20 minutes of exercise every day, preferably in the morning or over your lunch hour. Sleep doctors say it's ideal to alternate cardio with weight and muscle training because the body uses different mechanisms at night to recover from each, which can help with sleep. You don't need to do anything elaborate or super-challenging (unless you want to), just enough to keep your heart rate raised and boost your metabolism during the day. That will help you feel more tired at night and sleep more soundly. But avoid doing your big workout in the evening if you have sleep issues; studies show that it takes your body hours to "come down" from the high of strenuous exercise, so a late-day workout could backfire and keep you up. Day 5: Turn down your bedroom thermostat Study after study shows that most people rest more deeply and comfortably if their bedroom temperatures are lower than in their regular living space. If the air is too warm in your bedroom, you're more likely to toss and turn, stick a foot out of your covers to cool off and wake up several times a night. Experiment with turning the heat nearly all the way down, or off, and then putting on more covers if you need them. Something about the cool air around your face and head combined with the cozy warmth of your bed and covers makes for a long-lasting sleep formula. Day 6: Switch to decaf at noon sharp Yes, this is another tough one, especially if you love your afternoon lattes or diet colas. But it's important to confine your intake of caffeine to the morning hours so that your system has a chance to metabolize it and get it out of your system long before you need a quiet body and mind to fall asleep. Switch to decaf, herbal tea or sparkling water. (And this goes double for those five-hour energy shots -- eliminate those completely if you're having sleep issues.) Day 7: 'Unplug' at least an hour before bed Once you've moved your TV out of the bedroom and gotten used to that, now is the time to create a bit of "down time" between TV watching and Internet surfing and bedtime. Most experts suggest about an hour of transition time can really help your brain switch off and get prepared for real rest. I like to think of this almost as a physical state -- a "moat" around the quiet, welcoming world of sleep, separating it from the busy-ness of the plugged-in world. Glassman recommends banishing all electronics from the bedroom. "Finding it a struggle to give up that phone? Allow yourself to check it before bedtime, then carefully put it to bed too-away from your bedroom. I know it sounds silly, but some people think it actually helps to say "Goodnight, phone! See you in the morning!" Day 8: Read in bed, but only if it relaxes you Some sleep experts say you shouldn't read in bed at all (see earlier tip about no TV or Internet in bed). So if you find reading in bed disrupts your sleep, get up and go snuggle in a comfy couch or chair to read till you're sleepy. But many of us find that reading in bed helps trigger relaxation. Make sure you're not reading something intense or stressful -- find a good book by a favorite author and treat yourself to a few pages as you drift off. Day 9: Do easy body relaxation and stretching in bed Lots of people find that this helps ease their body and mind into a sleepy state. Try doing a full-body relaxation, starting with the top of your head, ears, forehead, face, jaw, and work your way slowly down your body to your ankles, soles, and tips of your toes. Consciously relax each small group of muscles and let them sink further into your pillow or mattress. Or try some easy stretching when you first get in bed -- point your toes and stretch your legs down toward your footboard, and reach your arms straight back over your head if you can, or at a 90-degree angle toward the ceiling. Hold each stretch for five slow breaths, and then relax. Ahh! Day 10: Go mattress shopping Many people keep their mattresses far beyond when they should, and if your support is compromised you'll wake up stiff, sore, achy, and tired. If you need a new mattress, make that your next big household purchase. Then shop deliberately and carefully, and don't buy the first one you lie down on that feels good (if your old mattress is failing, any new one probably will feel better). Try out several kinds, and bring your spouse with you. This new mattress has to work for both of you! If your spouse is a sleep-fidgeter, consider a king-size mattress cover with separate twin mattresses underneath, which let you sleep on your own island of tranquility while being in the same bed. Day 11: Spritz lavender linen spray on your pillows Many linen and fragrance shops and departments offer linen spray, which is like a little bit of aromatherapy to send you off to sleepyland. Keep a bottle of lavender or ylang-ylang handy, and lightly spray your pillows and sheets before you head to bed. The scent is calming, and there's something about the ritual that also helps foster relaxation. Day 12: Sip calming herb tea after dinner Think of herb tea as your legal, over-the-counter sleep aid. Which it is! Visit your local herbalist, natural-foods store or naturopath to get a few types of tea to help you relax before bed. Chamomile is an obvious choice, but there are plenty of others to experiment with. Make this a part of your evening ritual: Sip a cup or two a few hours before bedtime and let the tea work its magic. Day 13: Make a doctor appointment If you are truly struggling with insomnia, you may benefit from a prescription sleep aid, especially if you use it only occasionally. But sleep aids can come with side effects, so avoid taking them too often. And definitely make sure you are not becoming dependent on them as that will create more issues down the line. If you suspect that you have sleep apnea, talk with your doctor about trying a sleep clinic, where you will be monitored as you fall asleep and experts can figure out exactly what your issues are. Day 14: Try a natural sleep aid Tryptophan, valerian root and other natural substances help many people drift off to sleep. But many people find that valerian (which is where Valium gets its name) can be deeply relaxing without allowing you to actually fall asleep -- which can be worse than just sleeping. Talk to your doctor or naturopath if you have any questions about possible side effects. Day 15: Drink a glass of warm milk before bed Your grandma was right! The calcium, magnesium, and protein combination in milk is a very soothing one for your body. It smells yummy as you heat it in a saucepan on the stove, and drinking it warm practically tucks you in for the night. Swap this in for your usual nightcap. You can even make it a family ritual: warm milk for everyone before bed! Bonus: Everyone gets a little extra calcium, too. Day 16: Limit your alcohol intake It's a misconception that alcohol helps you sleep. It can make you feel sleepy, yes, but it interferes with the body's chemistry and biorhythms. When its effects wear off, you are likely to wake up in the middle of the night. Studies have shown that hard liquor and red wine, in particular, disrupt sleep patterns when consumed in excess. Limit yourself to a single glass of wine with dinner and don't rely on it to help you sleep. Day 17: Get a white-noise machine Even if you live in a quiet neighborhood, it can be very soothing to create a retreat with soothing ambient sounds. Most machines have a variety of sounds to pick from, so go ahead and experiment. Some people love the sound of crashing ocean waves or a gurgling brook. Others like the sound of crickets or soft birdsong. Whatever sounds soothe your ears will help create an environment of calm relaxation and help keep you asleep all night. Day 18: Try earplugs This could be the best cheap investment you'll ever make. Wax-cotton ones (by Flents) are much better than foam ones and stay in better, too. Warm them in your fingers and start to shape them before you put them in. They are comfortable and truly do seal out noise. A bonus side effect for those who swear by them is that the silence they create makes you very aware of your own breathing. That can be extremely soothing for those with insomnia. Day 19: Find the right pillow As with mattresses, people often keep pillows far past their "expiration date." Depending on condition and how often the pillow is laundered, a down pillow can last up to seven years. And some types can be hotbeds of dust mites and other allergens. Gross, right? So invest in new pillows if you need them. Try various thicknesses of down and synthetics, and consult with your doctor or chiropractor about the best types for your sleep style. Are you a back or side sleeper? There are types of pillows designed for your style. Also, don't be surprised if you what you thought you preferred has changed; you may think you love thick, firm pillows but find out that you actually relax better on a softer, thinner one. Day 20: Stop that snoring! Whether it's you or your spouse, it's not helping anybody sleep. And it can be a symptom of other health issues. Some pillows help snorers get into a position where they don't snore. Mouth guards can help, and even those drugstore nose strips can help some people. If your doctor suggests a CPAP machine, don't be intimidated. Most users get used to them within a few weeks and then can't imagine how they survived without them. Day 21: Listen to sleepytime music for a half an hour before bedtime Make this another part of your evening ritual. Gather the music that relaxes you the most, whether it's classical or New Age or maybe world music instrumental. Let it help your mind unwind and feel it soothing your soul as you listen. And perhaps raise a cup of warm milk or herb tea in a toast to creating a lovely, relaxing environment, in which you know you will have a great night's sleep!

health

If you're like most of us, your feelings about death are a mix of fear and fascination. Does our hair continue to grow after we die? Can a person literally be "scared to death"? To answer these questions and more, we offer a rare glimpse behind the swinging doors of the morgue. Can dead bodies move on their own? Despite those great scenes in horror flicks where a sheeted body sits upright on the autopsy table, the answer is no. However, air trapped in the lungs may escape and in the process can vibrate the vocal cords to produce a chilling postmortem sigh. Funeral director Randy L. Goldy, a certified celebrant licensed in New Jersey, also reports that when a body is positioned with its hands on the abdomen, an arm may accidentally fall and strike the unsuspecting embalmer from behind. Other than that, the deceased don't get around much. "If dead people moved," says Goldy, "I would have become an accountant." Post-mortem grooming: nails and hair A dead body begins dehydrating early in the decomposition process. Lack of moisture can draw the skin taught, which is why eyelids and lips will open if an undertaker doesn't take measures to keep them closed. Dehydrated skin also pulls away from the fingernail bed and from the scalp, giving the illusion that the nails and hair on a dated corpse have grown. Goldy explains, "Because we are accustomed to hair and nails growing -- not hands, feet and scalp shrinking -- we perceive this change as an increase, when actually it's caused by a decline or retreat of the surrounding skin." Death by definition A flatlined heart monitor is the classic indicator that your last hospital bill is due. But not until 1980 was a formal definition of death on the books that satisfied physicians and lawyers. The Uniform Determination of Death Act states: An individual who has sustained either (1) irreversible cessation of circulatory and respiratory functions, or (2) irreversible cessation of all functions of the entire brain, including the brain stem, is dead.In legal terms, then, every death ultimately results from the ceased functioning of the heart and lungs, or of the brain. What is a death certificate?Read about how the dead can be "resurrected" by identity thieves. Decomposition: What's left after a year? "The decomposition process begins when the bacteria normally contained in our digestive track translocates after death and starts to break down tissue," explains Goldy. "I've seen some bodies that have been buried for five years look fairly good except for excessive mold growth, and some that were almost skeletal." The rate of decomposition varies greatly from body to body and is influenced by such factors as soil type, composition of vault walls, cause of death, thoroughness of embalming and casket design. "Sealed" coffins may protect a body from the elements, but they also keep moisture from escaping, which causes a body to rot and putrefy. What kills us? Hippos, crocs and cobras are dangerous on land, jellyfish and sharks are killers in the sea, and people kill off other people every year by the thousands. But they all pale in comparison to the measly mosquito. Estimates of death caused by mosquito-borne illnesses -- malaria, most notably -- range from 1 million to more than 5 million every year. The blood-sucking species that carries malaria infects more than 70 million people annually. Scared to death It is possible to be scared to death. Profound fear, startling or dread can cause a sudden weakening of the heart, leading to heart failure or an arrhythmia, either of which can kill you. The phenomenon is understood to be a result of extraordinary emotional distress, as documented in the wake of natural disasters or with the news that a loved one has died. Physicians have noted that people who are scared to death may have had an underlying heart condition that wasn't recognized. A "boo" at Halloween or a viewing of "The Ring" could very well result in a spontaneous release of the bowels, but instances of sudden death tend to follow more dramatic life events. Mortician's beauty kit It's always a little strange to hear someone whisper "He looks good!" at an open-casket ceremony, but it's also the mark of an undertaker's job well done. Goldy tells us the mortician's cosmetic kit or "grip" is a regular Mary Kay gift set for the deceased. "Some of the fun things you'll see in there are wound filler, lip wax and assorted colors of cosmetic, such as old age, adult, peach, suntan, lip color and deep flesh," says Goldy. The mouth is closed with two wires that are stapled into the upper and lower gums and then twisted together, like the tie used to keep your bread fresh. Lips and eyelids are kept shut with a few dabs of Aron Alpha -- or, as it's known among the living, Krazy Glue. Mortuary myths Given the opportunity to dispel any other rumors about his profession, Goldy offers the following: 1. We work during the day just like everyone else. We don't save the "body work" for nighttime. 2. We do not break bones to straighten limbs or fingers. Rigor mortis is a chemical reaction in the muscles that is easily remedied by bending, flexing and rotating the part. 3. We usually have a great sense of humor. 4. When we put the wrong clothes on the wrong bodies, we don't just switch heads!

health

Is your child nervous about the start of a new school year? Find out how to help him feel calm and at ease with the changes he'll face this fall. Back-to-school butterflies The start of a new school year can be an exciting and fun time for kids, but many experience stress and anxiety over all of the changes a new year brings. Read on for expert advice on how to cope with some of the most common stressors your child may confront when the school bell rings. An anxious temperament It's helpful to understand your child's temperament. "Some children have difficulty with transitions and need a lot of preparation and lead time to be ready," says Dr. James Sparing, clinical faculty in child psychiatry at UCLA. However, family members may share temperament traits that undermine easygoing transitions. It's common for anxious kids to have anxious parents, Sparing says, and anxious parents often have trouble helping a child cope with anxiety. He recommends that the calmer parent be enlisted to help mentor a child's transition from home to school. Sick of school literally Nervousness over heading back to class can make kids feel sick. They may complain of stomachaches, headaches, nausea and dizziness, especially on Sunday evenings after feeling well all weekend. If you observe potential symptoms of stress as the start of school approaches, Sparing suggests having a candid conversation with your child. "Don't just accept 'fine' if you ask your child, 'How are you?' or, 'How was your day?' Ask questions that can't be answered 'yes or no,' like, 'How do you feel about going back to school?' Then, let them talk, and don't try to fix what they say." Dr. Robert Murray of Ohio State University, a spokesman for the American Academy of Pediatrics, says: "Don't rush to the rescue. Let the child first know they are understood by validating their emotional state. Then challenge misperceptions. Ask, 'Could you think about this another way?'" Nita Ferjo of Westwood, Calif., who holds a doctorate in education, adds, "Ask about previous experiences they had and how they resolved those issues. The most common anxieties experienced by younger children on return to school is fear of the unknown who is my teacher, where is my classroom, will I get lunch, who will pick me up after school, will I know anybody?" Understanding what's upsetting to your child can help you and your child prepare more effectively for the upcoming changes. Fear of the unfamiliar For many children, going back to school isn't going back at all, it's moving forward into the unknown. They're facing new classrooms, new teachers, new classmates even a new school. Ferjo says parents can help children adjust to a new environment by taking the child to the school before the first day to walk around, see the campus, find the classroom and meet the teacher. She encourages parents to build a partnership with their child's new teacher. "For one very anxious young child," she says, "I had her mother put her cellphone number on a slip of paper for the child to carry in her sock, so she knew that she could always get an adult to call her mom. We advised the teacher of her anxieties, and no calls were needed." However, Ferjo warns, "Teachers want to know your child but are extremely busy getting to know everyone when school first starts. Parents need to make an appointment unless it is an emergency. You can send the teacher an e-mail or short note if there is something critical to be addressed." Making friends and fitting in Though schoolwork is important, children also need positive social experiences at school to succeed. Making friends can be difficult for some children, especially if they get nervous around strangers. "For the child who is shy or new in a school, one thing a teacher can do is to ask a popular, outgoing child to befriend them and introduce them to the others," Murray says. As children mature into adolescence, friends and peer groups take on an even greater role and can help children develop a sense of self-identity, self-confidence and social skills. Some children struggle to fit in, especially if they feel different from their classmates because of their size, physical maturation or culture. Ferjo explains that junior high and middle school where social, emotional and physical changes become major factors have very different issues. Options for helping young people find a "social home" include participating in sports, joining clubs and performing community service. As parents, you can work with other families to ensure your children will have welcoming, inclusive, safe and inspiring group activities. Bullies Some children are afraid to go to school because they have been bullied. Though most bullies are classmates, some of whom may have mental health issues, students can be bullied by older children or even by school personnel. "Bullying is a serious issue and needs to be addressed both from the point of view of the bully, who needs to be brought in check, and the victim, who needs new skills to avoid or neutralize the interaction," Ferjo says. According to the American Academy of Pediatrics, these skills include learning how to look the bully in the eye, standing confidently and staying calm, walking away, and saying, "I don't like what you are doing" or, "Please do not talk to me like that." Encourage your child to seek out welcoming and caring friends and to report any abusive behavior to a teacher or principal. Parents should inform school administrators if they discover their child is being bullied. It's critical that schools take steps to ensure the safety of all children. Loathing the loo Another reason for back-to-school anxiety is the thought of having to share a public bathroom. "Most people don't like public bathrooms," Ferjo says. But some children have a "bashful bladder" and are unable to relieve themselves in a public facility. "This concern needs to be addressed directly," she says. "If a child has significant issues, some schools will give special permission for him or her to use teacher facilities or go to the nurse's office." Parents can also advocate that school bathrooms remain clean, supervised and free of illegal activity or substance use, including tobacco and drugs. School districts across the country also are addressing concerns expressed by transgender students and their families. Many districts have adopted regulations that allow transgender students to use bathrooms that coincide with their gender identity. Overbooked schedules It's not unusual for kids today to have a calendar that's crowded with activities from morning to night. "These are symptoms of a desire to prevent boredom and engage the kids." Murray says. "But it has a downside. Kids need to be bored to explore, be creative and learn about themselves. Think of the difference if you take the child to the woods and show them what to see versus letting them discover the woods on their own. Free play is a critical building block for the personalities of kids and teens." Sparing adds, "Some children thrive on activities, and some are overwhelmed; it depends on the individual child. If parents have difficulty determining what's too much, professional consultation can help." Studies show that student involvement in after-school activities encourages children to enjoy school and promotes academic persistence and success; your pediatrician can help you find the right balance for your children between free time and scheduled events. Straight A's at what cost? Loving parents want what's best for their children, but their good intentions can sometimes go awry. Excessive pressure to succeed can cause emotional stress for a child. "If parents become aware of children's distress, they need to make some choices," Sparing says. The American Academy of Pediatrics encourages parents to "examine your expectations for your child; are they realistic?" Not every child can be a straight-A student, and setting the bar too high can discourage children. Instead, parents are encouraged to support a love of reading and learning and to promote progress by setting up short-term, achievable goals that help children gain skills and self-confidence in the classroom or on the field. According to the AAP, for example, "Many parents and coaches consider winning the most important aspect of sports. Young athletes should be judged on effort, sportsmanship, and hard work. They should be rewarded for trying hard and for improving their skills rather than punished or criticized for losing a game or competition. The main goal should be to have fun and learn lifelong physical activity skills." Keeping up in class If your kids are struggling to meet reasonable short- or long-term academic goals, take advantage of the resources available to help them at school. Your child's teacher or guidance counselor can help you identify and select the best options. "Every child learns differently, so there needs to be an assessment to determine your child's learning style, the extent of the difficulties and what interventions are needed, be it in-school support, outside tutoring or special services such as an individualized educational plan," Ferjo says. IEP's highlight your child's strengths and needs; arrange for coaching and skill building in areas of concern, such as organization, study habits and time management; and help teachers and schools adapt their teaching approaches to enhance your child's learning and progress. Sleep soothes The two most important things that parents can do to ensure their child is ready to perform her best in school, Murray says, "is to ensure a good night's sleep and to start every day with a quality breakfast. These kinds of healthy habits build a strong foundation around the child or adolescent." Studies have shown that sleep deprivation can impair learning and memory. Staying up late to play video games or watch TV can hurt school performance. A February 2013 study in the journal Pediatrics reported that children who watched more TV in the evenings went to bed later and got less sleep. A study reported in the November 2012 issue of Pediatrics demonstrated that adding a little less than 30 minutes of sleep to the night in children ages 7 to 11 allowed them to better regulate their emotions and reduce restlessness and impulsive behavior in school. On the other hand, children who lost close to one hour of sleep showed worsening results in those areas. Teenagers who take on part-time jobs are also at higher risk. Studies have revealed that long hours on the job, especially more than 20 hours a week, can lead to lower grades, difficulty staying awake in class and more absences. The Child Labor Coalition of the National Consumers League recommends that teens avoid working before 7 a.m. and after 10 p.m. and limit their work schedule to three to four hours a day and 15 to 20 hours a week. When to ask for professional help Mild anxiety in response to life changes is to be expected. But some children develop persistent fears or fears that seem out of proportion to the situation. They may develop physical symptoms such as palpitations, sweating, trembling and shaking, diarrhea, a flushed face, severe nausea or disturbing thoughts and images, and they may try to avoid going to school completely. "The longer the avoidance goes on," Sparing warns, "the bigger the problem. Home schooling or distance learning can accommodate a student but can make the problem worse and should be a temporary strategy or last resort while a program is put in place to help the child get back in school." Sparing encourages parents to work with the school's teachers, nurses and counselors and to consult with their child's primary-care doctor, who may refer them to a specialist such as a child psychiatrist. He recommends that parents start by "making contact with your child's teacher to problem solve, and include school counselors and administration, when appropriate, to deal with issues." Getting off to a good start Back-to-school butterflies aren't unusual, especially if your child has a "slow to warm up" temperament. Allowing your child to safely express concerns and fears can help, as can reassurance that he is not alone. Finding a familiar classmate or friend for your child to walk to school or ride the bus with can help make the first day easier. A healthy breakfast and lunch can help your child focus on new tasks without intrusive hunger pangs. If your child is a picky eater, pack a favorite sandwich or snack for the school day, just in case the cafeteria menu offers less desirable or unhealthy options. At school, most teachers will try to ease students' worries in the first few hours and days of class. If anxiety does manifest, Murray says "Don't rush to label passive, spacey behavior as passive‐resistance. Often, children with anxiety mildly 'zone out' in situations that they perceive to be overwhelming. Encouragement, redirection and prescribing 'no fail' tasks can all help to refocus the child to their environment." For children who develop physical symptoms that may be triggered by anxiety, the AAP recommends that parents engage in gentle and sympathetic conversations to try to determine if there is a specific cause for the concern, such as bullying orabuse. If so, parents are advised to contact the school administration to ensure a safe, inclusive environment for their child.

lifestyle

What to wear to the yoga studio and what to leave in your closet. What to wear Most people have heard of yoga's potential benefits. As stated by MayoClinic.com, practicing yoga can improve your fitness, help manage chronic conditions such as heart disease and high blood pressure and reduce your stress. But yoga newbies might find that preparing for class is a whole new source of stress. What to wear? Are your regular old gym clothes suitable, or do you need a turban and a T-shirt adorned with lotus flowers? Don't worry. You probably have an adequate outfit in your drawer, or can piece one together with minimal effort. And if you become utterly devoted, you can always get the turban later. For now, adhere to these simple do's and don'ts and you'll be downward-dogging with the best of them. Don't flaunt 'em Ladies, beware the tank top that shows mega-cleavage. Few things are more distracting for you and those around you than wondering if a breast is about to make a sudden, unintended appearance. Built-in shelf bras in tanks vary. "Make sure the top is high enough and that you receive enough support," advises Andrea Rodgers, community outreach coordinator for the Via Privé yoga clothing line. When shopping for yoga clothes, test-drive tops in the dressing room by squatting, putting your hands on your knees and doing a few vigorous cat-and-cow stretches. Everything should stay well covered. Men face the quandary of whether or not to take off their shirts when it's hot. Please don't. Teachers don't want to place their hands directly on your sweaty skin for adjustments. Find the proper fit Not too tight, not too loose, is key in yoga wear. "I've seen people try to squeeze into a small when they're a large," Rodgers says. She wishes people wouldn't get so caught up in the number or letter on the tag. "It's very unflattering to be wearing a smaller size. Wear your true size." Proper fit increases people's confidence and helps them get the most out of yoga, she says. Lisa Mae Osborn, owner of the Bhaktishop Yoga Center in Portland, Ore., agrees. "Clothes that are clean, understated, in good condition and not too revealing are my general preference," she said. "I like things that are comfortable but not tight, and I avoid baggy or loose-fitting items." Too-loose shirts tend to separate from your skin during down dog and inversions. Mind the pants Yoga pants require careful consideration. Lululemon saw its stock market value plummet after recalling thousands of pairs of too-sheer yoga pants. Your pants should be thick enough that when stretched to the max your classmates won't see your underwear or skin shining through. To check sheerness, do a standing forward bend with your backside toward the mirror and peek around. This is especially important when you've been wearing the pants for a year or two. Sheerness increases over time. Low-rise fashions are another way for your classmates to see more than you intend. Rodgers recommends going a little higher in the rise department. When your waistband moves downward in your dog, "It isn't pretty," she says. If you're a newbie, avoid these perils by wearing regular old sweatpants or gym shorts. Get a pedicure Yoga gives you plenty of time to contemplate your feet. If you look around the average yoga class, you'll probably see classmates scrutinizing their toenails or even picking at their toes. Make yours presentable. Keep toenails trimmed, treat large calluses and moisturize dried skin. Yoga gives you a good excuse to wear toenail polish, even in winter. If you have little pedicure time, choose a lighter color so chipping is less obvious. And definitely treat toenail fungus. Nobody wants that in the yoga studio. Don't wear a lot of jewelry Save your big jewelry for outside the yoga studio. A heavy pendant on a long chain can bang you in the forehead or eye when you fold into a forward bend. Earrings can get caught in your hair and damage your earlobes during inversions or quick transitions. Instead, accessorize in a small way or not at all. Wear only earrings with sturdy backings, as yoga's ups and downs can dislodge more precarious jewelry. Don't wear rings with protruding parts that catch on things. Beware of noisy jewelry. The little anklet with bells that you find so charming might aggravate your classmates. Dress in layers Yoga teaches people how little control they have over other people and things, one of these things being the studio's heating and cooling system. Yoga teacher Ginny Kauffman advises wearing a long-sleeved shirt over a tank top. Once she warms up, she removes the outer layer. Rodgers, who lives in Boston, emphasizes the importance of outerwear. A jacket or sweatshirt is crucial to put on after class, she says, especially if you're doing hot yoga in the fall. Don't wear your Goodwill rejects Clothes that are torn, dirty and full of holes are plain nasty. Whether you regard yoga as part of your spiritual practice or simply a way to de-stress, clean clothes in good repair are more uplifting to all. Your clothes don't have to be expensive. Rodgers acknowledges that it's easy to spend $130 on pants or a jacket, but it's not necessary. You can find more affordable high-quality workout wear. Or a simple T-shirt and sweatpants will suffice. Be mindful of fabric Yogis differ in their opinions about fabric. Some favor natural fibers, while others prefer the modern technology of moisture-wicking athletic wear. "I prefer cotton and fabrics that breathe," says Osborn, who's not a big fan of nylon weave fabrics. Rodgers likes a moisture wicking is nylon/lycra poly blend. "With cotton, you can get that peed-in pants look," she says. She values materials which are durable, flexible and comfortable. Fabric and odor are intimately related. While synthetics wick moisture and keep you dry, they also trap stinky bacteria. Sometimes these tenacious bacteria survive the washing machine. If you like synthetics, look for clothing lines that use odor-block technology. Go midcalf Yoga bottoms vary from short-shorts to floor scrapers. While too short is distracting, too long can be dangerous. Especially if you practice Ashtanga or another Vinyasa style that requires jumping between poses. Moving from crow to Chaturanga Dandasana is hard enough without the hazard of hooking your toes in your pants cuffs. Midcalf is a good length for both modesty and warmth. Follow tradition Certain styles of yoga have their own dress codes and traditions. If you practice Iyengar yoga, which emphasizes alignment, your teacher may want you to wear shorts or leggings so she can see your leg musculature. Kundalini yogis dress in white or other light colors, prefer natural fibers, and may even wear turbans. The rationale behind the turban is that it keeps energy from dissipating through the crown chakra atop your head, and lends a meditative focus to your third eye. The Sivananda style favors modesty. If you study at a Sivananda ashram, you'll be expected to keep your legs, midriff, shoulders and upper arms covered, so think T-shirts, not tanks. In Bikram and other hot yoga styles, the thermostat hovers around 105 degrees, inspiring skimpier dress. Women may wear sports bras and short shorts while men might wear nothing but Speedos, which would never fly in a Sivananda ashram. Be respectful Respect that people come to yoga class to de-stress. It's not the place to make a loud statement about what an individual you are. Avoid T-shirts with sexy, profane or perplexing messages that will distract other students from their practice. Remember that the person behind you will be facing the provocative words on the back of your T-shirt for 60 to 90 minutes. For many Americans, yoga conjures up an idea of liberals, hippies, New Agers and navel gazers. But yoga has gone mainstream. Don't assume that everybody else in the studio shares your political and social views. Skip the T-shirt that promotes a candidate or mocks a person's religious views. Plain-colored T-shirts are the least distracting. Neat and clean is fashionable Secure long hair away from your face. If possible, shower before class and put on a non-scented deodorant. For the sake of your fellow students, skip the cologne and perfumed lotions. Keep makeup minimal, especially if you're going to a sweat-inducing class. Mascara running into eyes during a hot yoga class is the worst, so if you can't leave the house without eye makeup, buy waterproof. When in doubt, wear something plain, comfortable and relatively modest. "You shouldn't have to worry how your clothes are fitting," says Rodgers. "You should be able to concentrate on your practice."

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Bacteria and germs lurk in everything you try on. Here's how to stay safe while you shop. Pitfalls at the mall Shopping for a new bikini, a pair of running shoes, or a hot new shade of lipstick? You likely expect to bag some fabulous deals, but you might also be taking home a concoction of microbes that could spread anything from cold sores to a staph infection. "Bacteria can live on dry clothing for three to six months," warns Philip Tierno, Ph.D., director of clinical microbiology and immunology at New York University Langone Medical Center. In his research, he has routinely found respiratory secretions, skin flora and even fecal flora on clothing. But regardless of how gross it sounds, Tierno says that with a little common sense (wash your hands after shopping, wash your clothes before wearing them), the likelihood of getting sick from a shopping trip is low. Hats Chances are good that whatever you put on your head has been on several heads before you. The biggest concern from all that trying on is the possibility of the transmission of lice. If a person with head lice tries on a hat and then you put it on, the critters could start a new infestation in your hair. The good news is that because lice can't live more than a day or two without human contact, there's a good chance they'll die off before they can get to you. Underwear Women's panties and thongs are probably the most potentially problematic garments in the store. "In our research, women were allowed to try them on without underwear and return them to the rack, or even buy them, try them on at home and return them to the store," says Tierno. "We tested sample garments and found vaginal flora and fecal flora on many of them." Tierno suggests trying on underwear (if you must) with your own on, but even then, be sure to wash your hands as soon as you leave the store to avoid transmitting harmful bacteria by touching your eyes, nose or mouth. And when you buy new panties, always wash them before you wear them. "Most laundry detergents don't contain antibacterial agents to kill things like fecal flora, so pretreat them with a little peroxide before washing with detergent," says Tierno. Bathing Suits Unlike underwear, most women's bathing suits feature a so-called "hygiene strip" in the crotch. Its purpose is to allegedly protect you from exposure to the vaginal and fecal flora that could potentially lead to yeast infections, staph infections or the gastro-intestinal norovirus (which causes the stomach flu). But don't let that little strip lull you into a false sense of security. "If other people have tried on the suit without underwear, the strip can trap organisms," says Tierno. The safest approach is to wear your underwear while trying on suits. And when you bring home a new bathing suit, it should be washed just as you would new underwear. "Some women must pull off the hygiene strip to try on suits and then replace it," says Tierno. "Because when we tested bathing suits, we found organisms both on the strip and on the fabric underneath it." Shoes Do you wear flip flops in the gym locker room to protect yourself from athlete's foot? Well those same fungi could be lurking in the shoe department. When people try on shoes without socks they can leave behind skin cells and possibly the fungus that causes athlete's foot. You can protect your feet while trying on shoes by keeping them covered (wearing socks or those little throw-away liners that most shoe stores offer customers). And when you buy a pair of shoes, you should disinfect them to eradicate any bacteria or fungus left behind by previous shoppers. A spritz of bacteria-killing spray (like Lysol) on the inside of the shoe should kill anything potentially harmful before it gets to your feet. Eye Makeup Mascara is particularly notorious for growing and harboring bacteria which is why experts recommend you toss open tubes after six months. "If we throw out mascara for fear of our own bacteria, imagine what might contaminate it if several people are using it," says Macrene Alexiades-Armenakas, M.D., assistant clinical professor of dermatology at Yale University. To protect your eyes from conjunctivitis (more commonly known as pink eye) and other infections, you really shouldn't test makeup directly on your eyes. If you insist on it, make sure to only test mascara at a makeup counter that provides single-use applicators. Eye pencils, liner and shadows can be tested on the back of your hand. But if you really want to try them directly on your eyes, use a Q-tip or disposable applicator for shadows and sharpen eye liner pencils before using. Lipstick You probably wouldn't kiss someone with a cold sore, but if you try on lipstick or gloss at the beauty counter, you might be unwittingly exposing yourself to that same herpes simplex virus. "You should only use new or freshly cleaned brushes to apply lipstick," says Alexiades-Armenackas. At better makeup counters, you'll see the makeup artists who work there disinfecting lipstick by dipping it alcohol or wiping off the top layer of product with an antibacterial wipe. High traffic days will mean more customers and less time for employees to clean products, so to be safest, avoid testing on weekends or any time there are people lined up to sample a new shade. Makeup Brushes and Sponges "Brushes, sponges, and pads are all used repeatedly and that can cause bacteria to build up on them," says Alexiades-Armenackas. Whenever possible, apply makeup with disposable applicators (like cotton pads or single-use sponges) instead. If you go to a counter where a makeup artist is applying products for you, make sure she disinfects her brushes with antibacterial spray and washes or disinfects her hands before she starts working on you.

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When to keep and when to toss your favorite foods. Fridge smarts Do you know how long to hold onto the food currently sitting in your fridge? Here is a guide to the foods that should go and the ones that can be kept around a little bit longer. Bread Ever wonder why that wonderful fresh loaf you bought at the bakery grows mold in a matter of days, while the grocery store variety can last for several weeks? The difference is preservatives, which can greatly extend the shelf life of mass-produced bread. But you also play a role in how long bread survives in your kitchen. Too much humidity creates a prime environment for bread to mold. Cheese When it comes to its edible lifespan, not all cheese is created equal. Experts say hard cheeses can literally last for years, but soft cheeses such as Brie will mold much sooner. The difference is in the amount of moisture in the cheese ones with more moisture grow mold much faster. Milk There are two good guidelines to follow when trying to decide if the milk in your fridge is spoiled: Check the date on the carton and give it a sniff. If milk smells sour, chances are it won't taste very good in your coffee or cereal. There's no difference in the lifespan between organic and non-organic milk, but the amount of fat in the milk can impact its shelf life. Eggs Keeping eggs safe means keeping them cool. Make sure you purchase them from a refrigerated case and store them at home in their carton in the refrigerator. You can also use a specific stamp that's usually on the carton as your safe-eating guide. Cold cuts If you buy your lunch meats freshly sliced from the deli counter, you'll want to make sure to eat them within three to five days (and keep them cool in the fridge during that time). An unopened package of turkey, ham, bologna, salami or other deli meat can be stored longer. But once you break that factory seal, those meats will need to find their way onto a sandwich soon. Mayonnaise Since mayonnaise contains eggs, it's not made to last forever. But when it's commercially manufactured, the condiment also contains ingredients to help preserve it and extend its shelf (and fridge) life. Besides reading the "best by" date, a good way to determine when mayo is bad is to follow your nose. If it smells sour, it's likely past its prime. Lettuce When you buy a head of lettuce at the store, it should keep, intact, for a few weeks. But once you open up the head and cut up the lettuce, it will start to spoil faster. Leaf lettuces that are sold in bags or containers can last longer than a head you cut up yourself because they are better protected from oxygen. Fresh meat and poultry As a general rule, you should plan to use or freeze fresh meats within days of purchasing them. The good news is that meat keeps much longer in the freezer. If you don't think you'll have a chance to cook what you've bought, toss it in the freezer and know that you can safely defrost and cook it any time over the next year.

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Marijuana use may be gaining greater acceptance, but is it safe? How benign is it? Marijuana has undergone a makeover in recent years. Once viewed as the purview of hippies, deadbeats, and jazz musicians, it's gone mainstream. It's no longer shocking for characters in movies or even TV to smoke a joint, and with voters approving marijuana for recreational use Oregon, Alaska, Colorado and Washington State, there's a real sense of momentum. A recent Pew study showed that for the first time a majority of Americans support legalization. No doubt these are heady, or should we say, high times for the cannabis plant. But while it may be increasingly accepted -- and increasingly potent -- is it safe? A debate has been raging between pro and anti-legalization groups over just how benign pot is. Medical marijuana Twenty-three states now permit pot for people with certain medical conditions. This number is only expected to grow. Advocates on both sides admit that marijuana can help return appetite to those with HIV/AIDS or going through chemotherapy. It's been shown to help glaucoma sufferers and has been embraced by those with depression, anxiety, even insomnia. The question is how many ailments pot can really help. Opponents see a smokescreen of studies meant to mask the true impact of marijuana. To advocates of medical marijuana, though, cannabis is pretty much a wonder drug. "When used due to a true medical situation I'm a huge supporter of legalizing marijuana," says Peter Bedard, an alternative health advocate based in Los Angeles. "In these circumstances marijuana use has little or no long lasting or harmful side effects, which is something that no pharmaceutical drug has ever been able to claim." Who's using it? A study by sociologists at the University of California, Santa Cruz found that in the Golden State, the average users of medical marijuana are white males seeking treatment for back or neck pain, anxiety or insomnia. "These are euphemisms for 'I want to get high,'" says Dr. Damon Raskin, a Malibu-based addiction specialist, who favors medical marijuana. But Mason Tvert, director of communications for the Marijuana Policy Project in Denver, says that California is not representative of the nation as a whole. The state is the only one that allows prescriptions for mental health reasons, while regulations have been lax compared to the other states. "It's far more common to see people using it for serious medical conditions such as HIV," says Tvert, who spearheaded Colorado's legalization initiative. "But you expect to hear about what's going on in California. It's become a talking point." Pain Marijuana has been used medically for 3,000 years. Doctors in the U.S. prescribed it until about 100 years ago. As it has come back in vogue medically, a major area of excitement has been pot's impact on serious and chronic pain. A report by the Institute of Medicine two years ago said 116 million Americans suffer from chronic pain, a condition that leads to rampant prescription drug abuse. It has also become the main reason doctors prescribe pot. Studies have found that one of the components of pot is a potent pain reducer, and that when combined with opiates, can help even chronic pain. "There's a great deal of evidence around this," says Tvert. "It's getting really big." Business moves in Businesses and entrepreneurs have noticed the trend line with pot and are quickly moving into the marketplace. The days of the hollowed-out apple bong are waning, replaced by sophisticated marijuana-delivery systems, extracts and, increasingly, pharmaceuticals. Sativex, a medicine derived from cannabis available in 20 countries for the treatment of multiple sclerosis symptoms and pain, cleared an important hurdle in the U.S. patent process in April. Other medications could be close behind. "This is big business; this is serious business," says Tvert. Does pot decrease drunken driving? A study by the Institute of Labor found that in states with medical marijuana laws, traffic fatalities decreased by nearly 10 percent. The news created a sensation, as advocates argued that where legally available, pot will replace alcohol to a certain degree, and that pot smokers are less likely to drive and get in wrecks. The senior policy advisor to President Barack Obama's drug czar argued that the study conflated coincidence with causation and ignored the fact alcohol traffic deaths were already decreasing in those states. A New Zealand study claimed that pot users were actually far more likely to get into crashes. "The fact is we won't know for years the impact on driving," says Raskin. A lack of funding It's been nearly 15 years since the Institute of Medicine released its comprehensive study on pot where it noted the drug's effectiveness against nausea and pain, but also called it "not a completely benign substance." Even as medical marijuana has become more prevalent, government research funding has dropped nearly a third since 2007, doing little to help clear up contradictory studies that advocates for both sides can point to as definitive. "The fact is we don't have the kind of long-term studies we need to really understand it," Raskin says. "We know the dangers of alcohol and tobacco. We can see them in our practices." Effect on IQ A study in New Zealand set off an uproar as it claimed to show definitively that heavy pot use in adolescence lowers IQ. "The THC in marijuana alters how information is processed in the hippocampus," says Deni Carise, deputy chief clinical officer of CRC Health Group in California and an addiction specialist. "This is the place where memories are formed." But a researcher in Norway challenged the New Zealand study, arguing that the drop in IQ could be attributable to socioeconomic factors. Even so, Dr. Nora Volkow, director of the National Institute on Drug Abuse, wrote on the NIDA website that marijuana remains dangerous to adolescents: "Regular marijuana use in adolescence is part of a cluster of behaviors that can produce enduring detrimental effects and alter the trajectory of a young person's life thwarting his or her potential." Lungs Carise is blunt when assessing pot's impacts on the lungs. "We know smoking anything is bad for your health, so of course regular use leads to the same problems as tobacco," she says. Marijuana contains 3-4 times the amount of tar and 50 percent more carcinogens than tobacco, she says. The key difference is, "I don't know anyone who smokes 20 joints per day." But what about cancer and if you don't smoke like Snoop? A 20-year study that appeared in the Journal of the American Medical Association suggests that casual pot use doesn't cause the kind of lung damage as tobacco. Immune system Pot either suppresses the immune system or it doesn't. Should be easy to figure out. But pro-marijuana legalization group NORML lists this as a key pot myth, while a number of studies suggest that regular smoking can damage cells in bronchial passages that protect the body against inhaled organisms and decrease the ability of immune cells to fight off infection. NORML acknowledges that pot smoke can damage immune cells in the lungs, but notes that a lot of these toxins "can be filtered out by water pipes and other devices." Cancer If there's one way to get young men to stop smoking weed it's this: A recent study found recreational use could increase the chances of testicular cancer. According to scientists at the University of Southern California, men who smoke pot are twice as likely to develop of particularly aggressive form of testicular cancer. Other studies suggest that pot can damage DNA and make people more susceptible to a variety of cancers. Marijuana activists in turn marshal studies that claim that rather than potentially causing cancer, the drug can actually prevent it. "There's a great deal of research that says it has tumor-shrinking properties," says Tvert. "And there's just no link between marijuana and cancer. There's never been a single case of marijuana-only cancer ever." Pregnancy Are there people out there who actually think it's not bad to smoke pot during pregnancy? Apparently, as it gets addressed on a lot of pregnancy websites. THC is known to pass through the placenta from mother to fetus, potentially resulting in low birth rate and many of the same effects as fetal alcohol syndrome. Other studies suggest heavy maternal use of marijuana can lead to asthma, poor memory, and poor motor and verbal skills. But what about occasional use? Pot has been used for centuries to help some women combat morning sickness. Still Raskin says the risks are just too great. "Why would you want to expose your unborn fetus like that?" he asks. Addiction There's little argument over whether marijuana is addictive. In a review of decades of research, Leslie L. Iverson of the University of Cambridge calculated the percentage of regular users who become physically addicted to be 9 percent. But compare this to other drugs: 32 percent for tobacco, 23 percent for heroin, 17 percent for cocaine, and 15 percent for alcohol. Carise says the fact fewer pot smokers become addicted "is not going to matter if it's you, your spouse or your son." But Tvert argues the lower percentage for pot is crucial in evaluating it. "You need to always look at marijuana relative to other substances," he says. "It's important that it's far less addictive than alcohol, tobacco, even caffeine." Can you overdose? So can you die from a marijuana overdose? Theoretically. A Department of Justice/DEA brief from 1988 stated that a person would need to consume nearly 1,500 pounds of pot in less than 15 minutes to "induce a lethal response." Newer, more highly concentrated forms of cannabis, as well as more advanced methods of ingesting it, raise the possibility above the theoretical, but not far above impossibility. Tvert says that a person would need to consume 10 times the "desired amount" of alcohol to die. With pot, he says the number is greater than a thousand times the desired amount. "It's so high they don't even know," he says. But what about your pet? There's a YouTube subgenre of dogs stumbling around high on weed. They might seem funny to some, but vets warn that giving pot to pets is dangerous. While a veterinarian in California is trying to legalize medical marijuana for pets, marijuana is considered toxic to dogs and cats. Vets in Colorado have reported an uptick in marijuana poisoning, mostly when the family dog or cat accidentally bogarts the owner's stash. Dr. Eric Barchas, a San Francisco veterinarian, writes on his website that pets that ingest pot "tend to display anxiety and disorientation, and are prone to 'bad trips.'" While most recover from the experience, Carise notes it can be fatal. "What's merely toxic for your Labrador could kill your Chihuahua," she says.

health

Most actions we perform are intentional and deliberate. But stressful circumstances have a strange way of altering our mindfulness and focus. When we're tense or anxious, habitual behavior takes over. When that freshly opened bag of cookies is suddenly half empty and we don't remember eating them we've resorted to unconscious behavior to placate our emotional turmoil. Hair twirling Nervous habits, such as nail-biting, are unappealing to watch. Even worse, they can exact a toll on the body. Check out our list to learn how the damage gets done. Habit: Twirling one's hair can be a flirtatious gesture in social situations. But for people who twist their locks on a regular basis, the activity can bring health consequences. Obsessive hair twirling can be a nervous-system modulator, says Dr. Melissa Piliang, a dermatologist at Cleveland Clinic. In other words, she says, the activity can be soothing to someone who's stressed or nervous (discover more self-soothing techniques) and stimulating to someone who's bored. Because constant hair twirling or pulling might suggest an unprofessional demeanor, many people who can't control their hair-tugging habit have learned to do it privately, in their offices with the door closed. Typically, Piliang says, twisters tug at a handful of hair. Other, highly nervous individuals may feel impelled to pluck the hair out of their scalp, usually one strand at a time. This can be an inherited condition known as this, which makes the pullers feel emotionally soothed. (These people, who often possess perfectionist tendencies, may also derive satisfaction from pulling out certain facial hair.) Damage: Hair-pulling may result in patchy areas of baldness and, over time, the hair follicles can become damaged, Piliang says. Because this obsessive activity is often rooted in shame and guilt, cognitive or behavioral therapy (see which kind) is one of the best ways to stop it, she says. Smoking If you continue to smoke because you think it calms you down, think again. Nicotine, the addictive substance in cigarettes, only makes it seem that way. "The drug nicotine is actually a stimulant that makes you more nervous," says Benjamin Toll, a clinical psychologist at Yale School of Medicine, where he's also an assistant professor of psychiatry. What nicotine does is bind to certain sites in your brain, which increases the level of dopamine, a neurotransmitter and feel-good hormone. In other words, Toll says, you need to continue to smoke at fixed intervals to keep enough addictive nicotine in your system to ensure you've got plenty of dopamine, which research has associated with pleasure. Nicotine has another trick up its sleeve, Toll explains. The only way to keep nicotine levels up is to take smoke breaks, which are often welcome relaxing escapes from stressful situations. "Over time, the smoker begins to associate these moments of calm the cigarette breaks with the smoking itself," he says. Damage: A massive amount of research associates smoking with lung cancer, respiratory illness and a host of other health issues. Toll says recent research shows that using these nicotine products, combined with counseling, can be effective. "It's very important that people get counseling while using the patch and lozenges," he says. "Smoking is an addiction, and you need to address this habit in the same way you'd address taking drugs." Grinding teeth Habit: Strong enough to masticate sinewy and fibrous foods, our teeth are often unable to withstand the force of grinding. Teeth grinding is typically the uncontrolled movement of teeth front to back and side to side, says Dr. C.R. Hoopingarner, a dentist and an adjunct associate professor in the department of restorative dentistry at the University of Texas Health Science Center in Houston. Damage: Grinding our teeth when we're asleep happens typically when we switch from deeper to lighter levels of sleep. During this switchover, everyone's teeth tend to grind. Ideally, nocturnal bruxism lasts only a few seconds. But some people manage to move top and bottom teeth together literally wearing them down over time for as long as 30 minutes at a stretch, Hoopingarner says, adding that many studies have linked the activity to stress. Nocturnal bruxism is especially harmful to the teeth, because our sleep state causes us to lose certain protective reflexes that can stop us from doing excessive damage. A protective nighttime appliance can keep the teeth from wearing down, he says. During the day, instead of grinding, people may clench their teeth in a static position. Clenching may cause problems, Hoopingarner says, such as the loosening of the periodontal ligament that holds the teeth in the bone, or of the teeth themselves. Clenching can also stress and fatigue the muscles, including the masseter, temporalis and internal pterygoid, all three of which are associated with closing the mouth. Massaging the area may help relieve the tightness. Hoopingarner also suggests behavior modification techniques, such as self-checking for clenching after a frequently performed daily task. In the daytime, he says, upper and lower teeth should always be slightly apart. Nail biting Habit: For many people, a well-manicured hand is a point of pride. However, some can't leave their nails alone because they perceive imperfections, Piliang says. This habit of "improving" the nails by biting either the nail or pulling at the cuticle to "fix" the problem often begins in childhood. Not surprisingly, she says, the more ragged your nails look, the more you're tempted to bite them. Damage: When people chomp their nails down to nail bed, the skin can become raw and inflamed, Piliang says. Because the nail and the cuticle overlap to keep water, bacteria and fungus out of the nail, any injury to this area can create mayhem, she says. One possibility is paronychia. Over time, nail-biting can weaken and damage the nails, she says. Many nail-biters find it difficult to stop the habit, even though they've been confronted by friends and family members. Piliang suggests keeping the hands very clean and covering them, when possible. Over-the-counter products, which involve coating the nails with an unpleasant-tasting substance, are also worth trying, she says. Crossing and uncrossing legs Habit: When stressed or anxious, some people obsessively cross and uncross their legs and swing their feet. These relatively brisk movements seldom cause problems. The potential for health damage comes from how you sit with legs crossed, says Yogi Matharu, a physical therapist at University of Southern California University Hospital, and assistant professor of clinical physical therapy at USC. When you sit with your legs crossed, the body's weight tends to shift to one side of the buttocks, instead of being evenly distributed across the sitting bones, Matharu explains. The pelvis rolls backward, the upper back goes from a straight to a rounded position, and one or both shoulders tend to slope forward and downward. The neck now needs to extend to allow the head to look straight ahead. People often feel very relaxed in this slouchy position, he says, and they're unaware that the way they're sitting may affect their health. Damage: In the short term, sitting this way can cause compression in the sciatic nerve, which runs from the spine, through the buttocks and down the legs. This squeezing of the nerve may decrease blood flow, and lead to pain, numbness or tingling in the legs. It may also result in nerve irritation, a condition that he says might require weeks of recovery. More serious long-term consequences may include neck or low back pain, headaches and other chronic musculoskeletal problems. For acute conditions, Matharu helps patients find their most appropriate seated position to keep their spines in alignment. He also suggests they periodically check and correct their body position during the day. When the condition has become chronic, Matharu suggests treatments that include exercise, stretches, manual therapy and using other equipment or aids, such an ergonomic keyboard. "To fully address these issues, patients must focus on the root of the problem, which is correcting the seated posture," he says. Cracking knuckles Habit: What's that sound? It's someone's knuckles getting a deliberate workout. The ear hears what seems to be cracking. But there's no real cracking involved. The sound is associated with the release of gases, says Dr. Steven Beldner, an orthopedic surgeon in New York City with a specialty in treating hand, wrist and elbow disorders. Many knuckle-crackers say the activity relieves stress and feels as good as taking a nice short stretch. Here's what happens: The joint capsule it's the covering of the knuckle joint contains synovial fluid, which keeps the joint lubricated and nourished. This fluid also contains dissolved gases, including oxygen, nitrogen and carbon dioxide. Pressing the knuckle in a certain way reduces the pressure inside the joint capsule, says Beldner, who's also an assistant professor of orthopedic surgery at Albert Einstein College of Medicine. This creates the popping sound associated with the sudden escape of the dissolved gases. He likens the action to a cork popping out of a champagne bottle. Damage: Despite the foreboding sound, the damage that comes from knuckle-cracking is generally the irritation it causes friends and family, Beldner says. Habitual knuckle-crackers do it as many as 200 times a day, waiting long enough in between cracks for the gases to redistribute, he says. Research has shown the activity does not significantly increase the risk for arthritis over time. Some children's avid knuckle-cracking alarms their parents. The good news is that kids tend to grow out of it. For adults whose marriage or jobs are at stake because of their habit, which they're unable to control on their own, Beldner suggests they see a behavior-modification therapist. Chewing on pens Habit: Do you know where that pen you're chewing on has been? You'd better. The mouth is one of the main conduits of germs entering the body, says Philip M. Tierno Jr., director of clinical microbiology and immunology at New York University's Langone Medical Center and the author of The Secret Life of Germs. And, he says, it's a nervous habit that somehow causes pens, pencils and other items all laden with germs to find their way into our mouths. Damage: Tierno puts the number of germ types at about 60,000, with only 1 percent to 2 percent being pathogens capable of doing serious physical harm to humans. If these overt, more potent pathogens land on your pen perhaps through being contaminated by work colleagues or family members who've touched microbe-laden keyboards, door knobs or phones you're out of luck. The result may be an acute case of gastroenteritis. And, he adds, some microbes can live on objects for days. His suggestion is to wash your hands frequently, so you're not transmitting pathogens from contaminated objects you've touched doorknobs, keyboards or desk surfaces to pens belonging to you or other people. If your oral fixation makes it impossible to give up pen sucking, try substituting another activity, such as drinking cups of tea. Touching and rubbing one's face Habit: Unless you're washing your face, it's best to adopt a "hands off" policy for hygienic reasons. But some individuals, especially teenage girls who display anxious or nervous behavior, can't help themselves, Piliang says. People whose hands inevitably stray to their faces often experience tingly sensations in the face, which strongly draws them to touch it. Others may actually feel an itch, which is a nervous sensation. Some teenagers even sleep with their hands on their faces. Damage: These activities may result in blocked pores and acne, Piliang says. However, she adds, women who have acne red bumps or pustules will often pick at and scratch their blemishes, causing bleeding. Picking at lesions and drawing blood may result in scarring, she says, and germ-laden fingers also can cause infections. Although dermatologists can spot this problem immediately, Piliang says it's generally tough getting these young women to see a therapist because they don't see scratching their face as a real problem. She suggests that people who can't stop this habit trim their nails very short so scratching will not lead to bleeding. She also advises getting rid of magnifying mirrors that only fuel the urge to pick.

health

Showering and brushing your teeth every day isn't enough. These stealth sources of body odor, whether from food, meds or health conditions, can sneak up on you. Clear the air An unwashed body will most certainly start to reek. But you're not off the hook simply because you shower every day: Stealth sources of B.O. can sneak up and stench your personal space. What's worse is that even if you don't notice malodor, others around you most certainly will. "When you're exposed to a new odor, you notice it right away," explains George Preti, an organic chemist and smell researcher at the Monell Chemical Senses Center in Philadelphia, Pa. "But after continual exposure you develop a type of smell-specific anosmia, or an inability to detect that smell. Once you've adapted to the odor you no longer perceive it, even though it is still present." The bottom line: If you stink, you may not realize it. But you can clear the air: Here are 12 smelly body odor culprits. Gum disease Periodontitis is a gum disease that develops from plaque that has built up, allowing bacteria to thrive and flourish. Inflamed and, eventually, infected gums lead to tooth loss. "The bacteria present in this condition produce a volatile sulfur compound that causes bad breath," explains Richard Downs, a dentist in private practice in Dubuque, Iowa who specializes in breath disorders. Although good oral hygiene like brushing, along with mouthwashes or breath mints, helps for the short term, you can't really quash the odor without professional help to eliminate the root cause. Depending upon the stage of periodontitis, this might involve a deep dental cleaning to remove tartar on your teeth, or for advanced stages, surgical treatments. Paleo or low-carb diets The very low-carbohydrate eating trend in recent years has led to an explosion of bad breath. Why? A sour-fruit-tinged mouth odor can be a characteristic side-effect of these diets. By drastically reducing the amount of carbs consumed, the body is triggered to enter the semi-starvation state of ketosis, where fat is metabolized to provide fuel that the brain needs to survive fuel that normally comes from carbs in foods. Smelly ketones, a byproduct of this process, are expelled by the body in breath and urine. "If a person has dropped carb intake low enough to have ketosis breath, they're likely not eating enough fruits, vegetables, legumes and/or grains and may be incurring nutrient deficiencies including not enough fiber," says Kristine Clark, director of sports nutrition at Penn State University. The quick fix for a foul mouth? Eat more foods that contain carbohydrates including fruits, veggies, beans, nuts and whole grains. Prescription meds Everyone knows that drugs can have side-effects. But they aren't exclusively of the headache/tummy-ache variety. Some prescription meds might make you smell.Anti-depressants and other drugs can increase how much you sweat. The more you sweat, the greater the chances that odor-causing bacteria will flourish. Meds that list dry-mouth as a side-effect such as those for allergies or high blood pressure can lead to bad breath, since saliva helps flush the mouth to keep it clean." Also, the molecular structure of a drug may play a role," explains Preti. "If a chemical compound contains lots of nitrogen and sulfur, it may taint your body odor. For example, penicillin-type drugs may cause your urine to smell." Tongue plaque It's no secret that brushing and flossing can keep teeth clean. But what most people don't realize is that the back of the tongue is a ripe surface for harboring plaque and bacteria. "Some people may have a bumpier or more crevice-filled tongue surface that allows plaque to settle. Post-nasal drip and dry-mouth can also contribute to its buildup," explains Downs. "When plaque gets thick enough, the bacteria releases volatile sulfur compounds." This condition produces the type of chronic halitosis that you can't brush away. Brushing, flossing and especially using a tongue scraper can help keep it at bay, as will drinking plenty of water to help flush bacteria away. Mouthwashes can help, although effectiveness varies. "Alcohol-based rinses can dry your mouth and promote more bacterial growth," says Downs. Eating too few greens Chlorophyll is what makes plants bright green. It's thought to also act as an internal body deodorant, according to a review from the Linus Pauling Institute at Oregon State University.Research in the 1950s found that giving it to the elderly, mentally ill or patients with colostomies reduced body odors. "Chlorophyllin, the form found in some supplements, can inhibit certain malodors such as trimethyl amine and sulfur compounds," says Preti. "The chemical form in supplements is different than that found in leafy greens. It includes copper that also inhibits bacterial growth." "To freshen up, eat chlorophyll-rich greens such as spinach and watercress at most meals or drink fresh-squeezed green drinks like wheatgrass or kale-spinach-apple-lemon juice," says registered dietician Brenda Davis, author of "Becoming Raw." You can also include a splash of liquid chlorophyll in smoothies or juices. Eating too much meat "People who eat plant-based vegan diets often notice that people who eat meat have a more repugnant body odor," says Canadian-based nutritionist Brenda Davis. Blog posts from people who have upped their meat consumption by following Paleo or 'primal' diets report an increased incidence of worsened body odor. A 2006 study in the journal Chemical Senses examined the phenomenon by having 17 men follow diets that were identical except for including or excluding meat. On the 14th day on the eating regimen, the men wore cotton pads underneath their armpits and 30 women were asked to rate their armpit odors for pleasantness, attractiveness, masculinity and intensity. One month later, the men on each diet spent two weeks following the opposite diet and odors were assessed again. The smells from the men during their non-meat eating period were rated as significantly more pleasant, more attractive and less intense than samples from when they had been eating meat. Curry, cumin and other spices Some spices seem to give some bodies a very spicy smell. "Although there is insufficient research to prove this, anecdotal reports say that people who eats lots of curry- and cumin-spiced foods have body odors tainted with these spice aromas," says Preti. The person consuming these spices at most meals may not notice the odor, but those not enjoying the feasts most certainly will. "I'm hesitant to advise people to avoid herbs and spices since they have been shown to not only provide enjoyable flavors, but to have beneficial nutrients," says Clark at Penn State. "But when you are eating potentially-smelly foods, it's a good idea to be aware that you could be pretty offensive." Her tips? Even though many of these odors cannot be totally eliminated, good hygiene tooth brushing, body bathing and using deodorant/antiperspirant can help minimize." And be conscientious about standing or talking too close to others," says Clark. Alcohol Although a little wine or a beer doesn't appear to produce bad body odors, some people experience noxious morning-after breath or sweat after one too many the night before. The fumes may also be the result of social smoking that went along with the drinking. "If you're hung over, you may be dehydrated and the dry mouth can contribute to bad breath," says Clark. "And people that drink a lot, such as alcoholics, may have nutritional deficiencies that produce a similar ketotic diet as found in people on low-carb diets." To avoid imbiber's breath, drink less alcohol and drink more water. Kidney disease, liver malfunctions and other health conditions The two main de-toxifying organs in the body are the liver and the kidneys. When their functioning is impaired, so is their ability to remove toxins. This can lead to a build-up of volatile compounds that is thought produce an unpleasant body odor. Other health conditions can also leave a person smelly. A 2011 review in the Journal of Biochemistry reviewed the evidence for the presence of volatile organic compounds that are emitted from breath, sweat, skin, urine, feces and vaginal secretions. Some infectious diseases such as cholera, scarlet fever, pneumonia and tuberculosis are associated with body odors. And some cancers seem to emit specific odors that are detectable by trained dogs, which have a more highly acute sense of smell than humans.Certain metabolic diseases such as phenylketonuria (PKU) are characterized by identifiable body smells. And one distinctly disturbing diseases is trimethylaminuria (TMAU) leaves sufferers with a fishy body odor that is so strong it can fill a room. "TMAU is rare, fewer than 1 in 200,000 people have it," says Preti who diagnoses and offers advice for people who test positive for the condition. Asparagus Most people notice that, soon after a meal that includes succulent asparagus, a noxious odor in their urine follows. Since stinky urine is not considered to be a health hazard, not much research has been conducted in this area. But of the studies that have been done, there is conflicting evidence on whether all, or only some, people experience the asparagus effect. A 2010 study in the journal Chemical Senses evaluated the urine and scent-detecting ability of over 30 men and women. Around 8 percent of the participants did not seem to produce the distinctive smell after eating asparagus, or if they did, it was in concentrations that were unable to be detected. Around 6 percent of the subjects were not able to detect this specific odor in urine samples. But neither trait was necessarily related. Milk, cheese and other dairy foods Lactose intolerance, where a person is low or deficient in the enzyme that digests dairy products, can leave a person gassy after they consume milk, cheese or other dairy foods, points out Preti. A large majority of the world's population are lactose intolerant, especially Asians and people with darker skin, and the tendency to become so increases in all people with age. Avoid the gassy condition by avoiding the animal-based dairy foods and go for plant-based alternatives instead such as soy or almond milk, soy yogurt, and cheese made from nuts like cashews or soy. Garlic and onions OK, it's not news that garlic and onions can make breath smell bad. But the odor produced by the sulfur-containing compounds in these foods, especially when eaten raw, is so strong that the smell is believed by many to permeate deeper to produce an all-encompassing garlic- or onion-infused body odor. "You can emit garlic for up to 48 hours after eating and therefore be surrounded by a cloud of garlic breath that is perceived as body odor," says Preti, of the Monell Chemical Senses Center. So, how do you diffuse it? "Garlic and onions contain beneficial nutrients, but cooking them, especially in water, may make them less pungent," says Clark. And alternative therapies may help: "Adding mint, ginger or citrus to the water you drink can help ease bad breath," says Angee Smithee, spa director at the Hyatt Regency Scottsdale Resort and Spa at Gainey Ranch in Arizona.

health

Everything about your home and office from your books and music to your pantry gives the observant visitor clues to your psyche. Personality clues When you walk into a home or office, you can't help but make some immediate assumptions about its occupants. Not just the obvious stuff like whether they're messy or neat but deeper impressions about what sort of person inhabits the space, what they're like, and even whether you'd want to be friends with them. But be careful not to jump to too many conclusions. "One of the biggest mistakes snoopers make is trying to interpret a single object," says Samuel Gosling, Ph.D., professor of psychology at the University of Texas, Austin, and author of "Snoop: What Your Stuff Says About You" (Basic Books, 2008). "You have to look for themes to get a real clue to someone's personality." In his research, Gosling has decoded the clues that indicate the five big personality traits: openness, conscientiousness, extroversion, agreeableness and neuroticism. Here are some of the signals you may be sending consciously or not to your visitors. Your books Something as simple as your book shelf can reveal a surprising amount of information about you. Do you have a noticeably diverse library, with everything from pulp fiction to weighty non-fiction tomes? That's a sign that of openness, and indicates that you are creative, imaginative, and willing to try new experiences. And if your collection is incredibly well-organized neatly shelved and categorized by genre and author you are bound to rate high on the scale of conscientiousness. Your music A peek at your CD collection or playlists can yield more information about you than whether or not you're a fan of Top 40. "We've found that extroverts tend to prefer music with vocals because they connect well with people, while introverts often favor instrumental music," says Gosling says. In his experiments of asking students to rank personality traits based on music lists, he found that those whose taste tended toward jazz and classical were thought to be more refined and intelligent, while rock and rap music fans were judged more likely to be less agreeable, and more likely to indulge in drugs and alcohol. Your photos As the saying goes, "A picture is worth a thousand words." Well, turns out that the pictures you choose to display in your home or office and the way in which you display them speak volumes about your personality. Extroverts are people who love people, and they make that obvious by displaying lots of photos of themselves enjoying good times with their wide circle of friends. Introverts, on the other hand, are more likely to use pictures of objects or scenery to decorate their space. Where your pictures sit especially in your office is also very telling. Photos of your spouse or kids that sit on your desk where you can see them are what Gosling calls "feeling regulators" little mementos that make us feel better when we look at them. But if those same photos are pointing away from you and toward your visitors, you're announcing, "Look at my gorgeous spouse and beautiful kids." "The same photo can serve very different purposes," says Gosling says. Your artwork According to Gosling, those who rate highest in openness tend to be creative, imaginative, artistic types. So if you walk into someone's home and see it decorated with unique, original artwork, you can be fairly certain that's the type of personality you're dealing with. And by artwork, that can also mean any sort of distinctive, you've-never-seen-one-before object, like a lamp made out of a vodka bottle and filled with Prozac tablets (something Gosling's snoops really did see!). The notes, letters and messages you keep Written messages especially those you choose to display in places where both you and others can see them offer interesting clues to your inner workings. Postcards from far-flung friends are a sign of an extrovert. You're a person who has a large circle of friends and loves to stay in touch with every one of them. Those who rank high in agreeableness also value maintaining connections to people but in a more sentimental way. Look for things like thank-you notes and heart-felt birthday cards. Someone who has inspirational quotes and motivational mantras on display most likely falls under the personality trait of neuroticism. "These are thought and feeling regulators that someone who is neurotic, anxious and worried will use to self-medicate," says Gosling says. Messy or neat If you walk into someone's office and the desk looks incredibly clean, neat and organized, your instinct will be to judge the person whose office it is as highly conscientious and very on top of things. But before you make that call, you need to dig a little deeper. "Look inside the desk drawers," advises Gosling says. "If the person is truly, deeply, structurally tidy [and thus conscientious], the drawers will also be neatly organized." But maybe the desk top is clean only because the person swept all their her junk into the drawers right before you walked in. In that case, the person would actually rank very low on conscientiousness. Hoarding The word conjures up images of homes made nearly uninhabitable by the sheer volume of stuff that's piled up absolutely everywhere. But as with most environmental evidence, hoarding can be a sign of several different personality traits. Eric Abrahamson, a Columbia University professor and author of "A Perfect Mess," divides hoarders into three categories. The "utilitarian hoarders" are those who hold onto anything and everything they think they might need to use someday. One who collects old letters, bills, receipts, and other records of their his life he calls a "narcissistic hoarder." And those who save mementos of meaningful experiences like childhood toys, vacation souvenirs, or a favorite plate that's now broken Abrahamson calls "sentimental hoarders." Your pantry There are those whose cupboards are filled with half-empty boxes and containers; people who are likely to not realize they're low on supplies until the last drop of milk or flake of cereal has been poured out. And then there are the highly conscientious types whose pantries are not only well-organized, but perpetually well-stocked. If you aren't one of these people, you'll want to have one as a neighbor they'll always have extra rolls of toilet paper or cans of tomato sauce handy if you run out. Your furniture arrangement Is your office set up for one, or made to accommodate a crowd? Introverts will set up their spaces for their own comfort, but might not even have a spare chair to offer visitors (because, to be honest, they'd rather no one visited). But extroverts will go out of their way to create spaces that foster social interaction. The door is always open. There might be a candy dish out to lure in guests, and there will definitely be comfy chairs to encourage visitors to linger longer.

health

Keep your little ones healthy. Avoid lice, rashes and other back-to-school health complaints Kids look forward to heading back to school to catch up with friends, but returning students may also catch up with nasty infections that are easily spread in crowded halls, classrooms and playgrounds. When the school bells ring and your children head off to class, here's a primer that can help you and them avoid some of the worst health complaints. Impetigo "Hunting for gold? Don't go digging for gold in your skin," warns Dr. Ramin Ram, a Beverly Hills dermatologist and a clinical instructor at the Western University of Health Sciences, "or you might just hit the jackpot and get an infection called impetigo, which looks like melted golden honey on itchy and dry skin." Impetigo is an infection on the surface of the skin caused by staphylococcus or streptococcus bacteria. "Be on the lookout for lesions that look crusty and seem to be growing," advises Dr. William Gurfield, clinical associate professor of pediatrics at UCLA. "Normal skin is a barrier that keeps bacteria from getting in and causing infections. But mosquito bites or scratches, common in the summer, can break the skin. The bacteria can take hold in the cut or bite and spread very easily when children scratch their skin and pick up the bacteria on their fingernails." Dr. Gurfield recommends frequent hand-washing and daily showers, and "if the skin gets cut, wash it well with soap and water." Alcohol hand rubs can be used if a sink isn't available. Avoid sharing personal items such as clothing or towels on which the strep or staph bacteria can travel. And, adds Dr. Ram, "If you get a rash, don't scratch! Get some help from your doctor to treat impetigo." Fortunately, impetigo can be treated with topical and, if needed, oral antibiotics, and usually responds to treatment in a week. MRSA Dr. Ram asks, "Have you ever gotten a 'spider bite' that just won't go away? You may have actually had an insect bite, but now it may turn into a serious skin infection called MRSA after you have scratched all day and night (especially in your sleep). If your skin is warm, red, swollen and painful to the touch, you need to get it checked out right away." MRSA stands for methicillin-resistant Staphylococcus aureus, bacteria, which can resist treatment with many antibiotics and cause skin infections and boils -- even in healthy children and adults. Infection is more common in crowded environments, found in child-care centers and among sports teams. "MRSA can be deceptive," says Dr. Gurfield. "The infection starts out looking like a little spider bite, but then the redness spreads -- that's the tipoff that it's not a spider bite." Your doctor can give your child an antibiotic that will cure the infection. Keeping fingernails clean and short, frequent hand-washing with soap and water or alcohol-based sanitizers, avoiding contact with infected skin, and washing clothes and towels in hot water daily can help prevent MRSA's spread. Not sharing clothes, brushes and combs, towels, or uniforms can also help. If your children are active in sports, encourage them to take a shower after each practice or game, and, if they do get a skin infection, to "take a pass" from play until it's been treated. Ringworm "Ringworm isn't a worm," notes Dr. Gurfield. "It's a fungal infection, usually a flat, round lesion with a raised reddish rim that's clearer on the inside." The fungi tend to grow best in moist, warm parts of the skin that are prone to accumulating sweat. Wrestlers and other athletes that have skin-to-skin contact are at higher risk of catching and spreading these fungi, so prompt diagnosis and treatment are especially important if you see signs of ringworm or "jock itch" on your children and teens playing sports. Prevention includes avoiding sharing towels and clothes; wearing sweat-absorbing togs made of fabrics like cotton; and showering and drying well after activities. Your doctor can painlessly remove a bit of the skin scale and identify the fungi under a microscope. To treat ringworm, your pediatrician can suggest over-the-counter anti-fungal creams or lotions that you can apply once or twice a day for two to three weeks. If the rashes don't disappear, oral anti-fungal prescription medicines may help. "Keep in mind," Dr. Gurfield adds, "that not all round patches are ringworm -- often they tend to be dry skin or eczema." If skin lesions persist, check with your pediatrician -- different treatments may be necessary. Eczema Eczema can sometimes develop as an allergic reaction in children and teens with fungal infections, but it's more common in children with a strong family history of allergies. Typical symptoms include itchy, red, bumpy patches with flaking skin on the back of the neck, the creases of the elbows and the backs of the knees. "Eczema isn't the rash that itches," says Dr. Ram, "it's the itch that rashes. When you stop scratching, your eczema is going to get better." If it doesn't, your pediatrician or dermatologist can prescribe topical steroid creams and ointments. Unfortunately, eczema, like other allergic tendencies, can sometimes recur. Helpful tips to prevent recurrences include avoiding hot, dry climates; drying perspiration on your skin; opting for quick showers with lukewarm water using unscented, mild soap; and keeping your skin moisturized, especially after showering, with emollient creams that contain little or no water. Hives Allergies can sometimes trigger other types of rashes, such as raised bumps on the surface of the skin called hives. Hives tend to be extremely itchy, but, as with eczema, scratching can make them grow and spread. Fortunately, hives are not contagious. They often develop in children and adults with allergies who come in contact with a specific substance or food in the environment that triggers the immune system to release chemicals like histamine. These chemicals then promote itching, redness and swelling of the skin. Stings from bees and other insects can also lead to hives in sensitive individuals. Up to 50 percent of people who get hives may also get swelling below the skin surface, causing puffiness of the face, hands, and feet. Though these reactions tend to go away on their own in a few hours or days, treatment with over-the-counter antihistamines or with doctor-prescribed medications such as oral steroids can help in cases where hives recur or persist. And, if more serious symptoms occur, such as difficulty breathing, difficulty speaking or swallowing, dizziness, nausea or fainting, call the doctor or 911. Severe allergic reactions that are untreated may lead to anaphylactic shock and death. The best way to prevent hives is to avoid the hive triggers. Consult with an allergist or dermatologist to identify potential environmental dangers for your child at home or at school. Pityriasis rosea Pityriasis rosea (PR) usually develops in teens or young adults, sometimes after a viral infection. Oval spots appear on the upper arms and legs, chest and back, in a pattern that often resembles a Christmas tree. "This condition alarms every patient," reports Dr. Ram, "PR usually starts with one spot on the back or chest, and can be itchy. It usually goes away within a couple of months, and, best of all, needs no treatment." However, PR can sometimes be confused with eczema, psoriasis, fungal or other skin infections. PR will resolve on its own within two to three months and is not considered very contagious. Treatment isn't mandatory, but some researchers have noted faster improvement in patients treated with the oral antibiotic erythromycin, the oral antiviral agent acyclovir, or doctor-directed ultraviolet light therapy. Lice According to the Centers for Disease Control and Prevention, up to one in four elementary school children in the U.S. get head lice each year. Lice are tiny insects that infest humans and feed on human blood. "Protecting your children from lice is hard," Dr. Gurfield admits. A child can catch head lice from another child during play, or by sharing items such as combs, headphones, towels and beds. "Try to encourage your children not to share clothing, especially hats, and be aware if there is a lice outbreak at their school," he advises. Many children with head lice have no symptoms, so parents would be wise to check kids frequently for the presence of lice or lice eggs (nits) in their hair. You can start by removing tangles with a regular brush or comb, and then use a special fine-toothed nit comb. Place the nit comb gently at the hair roots at the scalp and glide the comb up a tuft of hair toward the ends. Check the comb after each brush stroke; if you do find lice or nits, call your pediatrician for guidance about over-the-counter and prescription therapies. "There are a number of different preparations out there -- lice can be resistant," notes Dr. Gurfield. It's also important to check other family members, especially if they share a bed with a child with head lice, as well as to notify your child's school nurse. Your child will likely be able to return to school after one insecticide treatment. Scabies Scabies are small mites that burrow under the skin and cause severe itching. They infest more than 300 million people worldwide. The mites lay their eggs in tunnels under the skin and trigger skin irritation, red bumps and allergic reactions, most commonly in skin folds and between the fingers and toes. Dr. Gurfield observes that scabies rashes in younger children can be anywhere. "The rash is different than in adults. Children often have no history of known scabies exposure." Scabies are typically spread through close skin-to-skin contact and can be treated with insecticides such as permethrin. A different type of mite that causes "mange" in pets can also spread to their owners, but this mite doesn't tend to live long in humans, so, unlike scabies, animal mite infestations may resolve in a few days on their own. Your doctor can confirm if you or your child have scabies and suggest over-the counter remedies to kill the mites and curb the itch. Severe cases of scabies with crusting on the skin can be treated with oral medications as well. Family members may also be infested, so your pediatrician may suggest treatment for the whole family and recommend you wash at-risk clothing, bedding and toys to prevent re-infestation. Warts "Although you may believe that warts are caused by kissing frogs, they are actually spread by skin-to-skin contact between people, especially when there's any skin breakdown," reveals Dr. Ram. "These bumps can appear anywhere on the body, and become very stubborn and difficult to treat." "Warts are caused by viruses," Dr. Gurfield explains. "They have low contagiousness and tend to last six months to four years. He doesn't advise treating common skin warts. "If a wart isn't bothersome or unsightly, you don't need to do very much for it. Most over-the-counter remedies work well, but they take at least three weeks." He also cites a study in the Archives of Pediatric and Adolescent Medicine that showed that "putting duct tape on the wart worked as well as over-the-counter medicines" to cure warts on the surface of the skin. But getting rid of warts on the bottom of the feet isn't as easy, Dr. Gurfield admits. "Plantar warts grow in toward the middle of the foot, making them more difficult to treat -- and often require the care of a pediatrician or podiatrist." Molluscum contagiosum Molluscum contagiosum is also caused by a virus and is common in children and adolescents. Those infected usually develop scattered flesh-colored domes with a central depression on the surface of the skin. "Molluscum contagiosum looks like tiny bumps and is spread from skin-to-skin contact in children," explains Dr. Ram. Athletes in contact sports and teens who are sexually active can catch the virus, which can be spread from one part of the body to another through scratching or shaving. Molluscum virus can also travel on contaminated towels or bath washcloths or sponges. Molluscum isn't usually itchy, but an itchy allergic skin reaction like eczema can develop around the molluscum domes. The lesions are often treated by doctors to prevent further spread; treatment includes freezing or burning the bumps, removing them, covering them with a liquid medication twice a day for several weeks, or applying topical prescription ointments or creams. Athletes with molluscum don't always need to be sidelined, but they should cover their lesions with clothes or watertight bandages during activities and avoid bathing with teammates or sharing uniforms or towels. Pinkeye Pinkeye, or conjunctivitis, is an infection of the clear protective layer that covers the whites of the eyes. It's often caused by bacteria. "Common symptoms include pink or red appearance on the white part of the eye, tearing, itchiness, increased sensitivity to light, and/or discharge [secretions or pus] from the eye. The discharge can sometimes lead to crusting on the lashes and cause the eyelids to be stuck together," says Dr. Sandra Lin, chief of optometry at the Klotz Student Health Center at CSU Northridge. "Conjunctivitis is spread most frequently through poor hand-washing and then touching the eye. Sharing personal items, such as washcloths and towels, with someone who has pinkeye can also spread the infection. Children are particularly susceptible to getting conjunctivitis because they are in close contact with so many others in school or day-care environments, and because they don't always practice good hygiene." Toys can be handed off from one child to another, spreading the bacteria, which can live on surfaces such as doorknobs for hours. The treatment for conjunctivitis depends on the cause, explains Dr. Lin. "A viral conjunctivitis will usually get better on its own without any treatment, but a bacterial conjunctivitis is usually treated with antibiotic drops. A child can usually return to school when symptoms begin to improve, typically within three to seven days, or if being treated with antibiotics, within 24 hours after starting antibiotics." Pinkeye can be prevented, Dr. Lin advises. "Wash your hands frequently, especially when in contact with someone who has conjunctivitis. Avoid touching or rubbing your eyes. Avoid sharing personal items like washcloths and towels." Total body breakouts Viruses and bacteria that spread through respiratory secretions by talking, coughing or sneezing can also cause illnesses and serious rashes in school-age children. These infections include measles, rubella (German measles), hand, foot, and mouth disease (Coxsackie virus), roseola, chicken pox, and fifth disease (erythema infectiosum). "Beginning sometime before 1900, in an effort to organize certain infectious diseases with rashes, six diseases were numbered from first to sixth disease," discloses Dr. Dennis Murray, chief of pediatric infectious diseases at Georgia Regents University and a spokesman for the American Academy of Pediatrics. "First disease was measles; second disease was scarlet fever, third disease was rubella (German measles); fourth disease was named Dukes' disease (probably caused by Coxsackie virus); fifth disease was "slapped cheeks" disease or erythema infectiosum, now known to be caused by parvovirus; and sixth disease was roseola or exanthem subitum, now known to be caused by human herpes virus 6. Over time, all but fifth disease have lost their numerical configuration." Initial symptoms of fifth disease can include fever, sore throat, cough and pinkeye. A few days later, just as a child starts to feel better, a bright red rash appears on the cheeks that resembles the aftereffects of a slap, followed by a lacelike rash on the chest, back, arms and legs. To avoid catching this annoying virus, encourage your children to wash their hands often with soap and water or an alcohol sanitizer. "Vaccines are the best prevention against measles, mumps, rubella and varicella," Dr. Murray says. Your pediatrician can help you identify which vaccines are important for your children, and answer your questions about vaccination safety and the risks and benefits immunizing your child. Final tips As your children head back to school, practicing the ABCs can not only help your children succeed academically, but can also prevent infections from derailing their health. The ABCs to remember for an A+ in good health this year are: A: Avoid getting close to contagious diseases B: Boost immunity to infections through vaccinations C: Clean dirty surfaces and objects, and wash hands in soap and water frequently

lifestyle

To squash stress and renew your energy, take five. Take time for yourself Stress has a way of permeating people's lives. It hits in big ways, like financial and health problems, and sneaks in with the daily agitations of commuting, overcommitting and caring for family members. Even happy events bring along new responsibilities and stressors. How to keep your cool? Go on a mini-retreat. Nathalie Longpré, owner of Boutique & Spa signé Pevonia at the Hotel Manoir Victoria in Quebec City, believes it's important to stop and take time for yourself. "Sometimes we're so caught up in our daily activities that we run out of breath," she says. "We have to stop, clear the mind, take time and get in touch with ourselves." That's what a mini-retreat is all about.-- By Teresa Bergen Get out in nature Stress can make you feel scattered and unable to think clearly. A University of Michigan study published in the journal Psychological Science investigated the effects of nature on people's cognitive skills. They divided 38 participants into two groups. One went on a daily 50-minute walk through the Ann Arbor Arboretum. The other group walked in traffic-filled downtown. Afterwards, the people who walked among trees tested 20 percent higher on mental acuity. Results were the same regardless of weather conditions. If you only have a few minutes, visit your nearest city park, walk your dog or just stroll around the block and admire flowers, cats or whatever part of the natural world is available. Even a minute of contemplation can be restful. Hugo Manuel Gonzalez, a lawyer in Guayaquil, Ecuador, rests his mind by pausing every day to gaze at the Guayas River flowing past his office. Go inward: Meditation The ancient practice of meditation has moved decisively into the mainstream. Originally used to connect with the mystic and sacred, modern folks also use it to relax and de-stress. Meditation is simple, free and can be done anywhere. Meditation can help increase self-awareness and focus on the present. While studies are ongoing, MayoClinic.com is cautiously optimistic about using meditation to ease asthma, binge eating, pain, cancer, substance abuse and various other conditions. Around the world, people practice many types of meditation. It can be as simple as closing your eyes and focusing on your breath, or silently repeating an affirmation or mantra. Even a minute or two can alter your perspective on a stressful situation. Dance to a favorite song One of the best stress relievers is exercise. But many people who claim to dislike exercise still enjoy dancing. Phiroozeh Romer, who teaches an Indian music-based dance fitness program called Bombay Jam, feels better when she takes time to dance to Bollywood music. "When you're dancing, you don't notice you're exercising," she says. "You don't notice your heart rate because you're too busy grooving to the music and the moves and feeling like a Bollywood heroine." Whatever makes you shake your hips be it blues, rap, rock or classical change your perspective by combining music and movement for a perfect mini-retreat. Eat something really good Long, stressful days of nonstop action often mean missing regular meals or gobbling on the go. Retreat by sitting down and savoring something you enjoy. This could be a spinach salad, an oatmeal cookie or a slice of lemon pie. Whatever it is, pay attention to the flavor, texture and the way it nourishes you." I love a cool glass of sparkling water with fresh lemon along with two or three pieces of organic dark chocolate," says Ava Roxanne Stritt, a retreat expert who writes the popular Spa Travel Gal blog. "Find a relaxing chair or chaise longue to truly feel indulgent." Quick or at-home spa treatment If you have time to sneak off to a spa, many offer express services. "People come here to have somebody take care of them," says spa owner Longpré. Computers and smart phones cannot replace the feeling of somebody's hands touching you, she says. "It's a special moment, human being to human being." For a mini-spa retreat, Longpré recommends an express facial or a 20-minute massage focusing on your back and neck. No time to get to the spa? Stritt suggests combining two tablespoons yogurt, two tablespoons honey and two drops of lavender essential oil for a gentle and soothing homemade face mask. Say your prayers Religions have long traditions of spiritual retreats. People of faith understand the importance of a spiritual pause. "Taking the time to stop what you are doing in the midst of a busy day is vital to recharging our life's batteries," says Cornelia Becker Seigneur, a journalist who writes about faith and family. "The way I personally do this is through prayer." Whether you prefer formal, memorized prayers or a more open-ended chat with the divine, many people find that praying increases their sense of connection with the world. You can sit in a quiet corner of your house or pop into a church. Becker Seigneur likes to pray about her work, family and creative pursuits while walking outside. "I am much more productive when I take the time to ask God in prayer to guide my life and work," she says. Silence The more ways people communicate, the more they long to ditch their devices and go off the grid. But at the same time, when confronted by technological unavailability, they may panic and not know what to do with themselves. Many folks who sign up for silent meditation retreats don't make it through the week. So start small. Try 30 minutes of silence: no talking, no listening to music, no podcasts, no TV, no texting or other e-chatter. Don't even talk to your dog. Do the dishes with only your thoughts for company. Sit in a chair and stare into space. But whatever you do, do it silently. Yoga If you spend your workday crunching numbers, programming or otherwise using lots of brain power, you may feel out of touch with the rest of your body. Slipping away to a yoga class can help reintegrate the body and mind. The trick is finding the right class. If you're new to yoga, go to a beginning class. Avoid advanced classes where people contort themselves into pretzel shapes, as this will only frustrate. According to the Cleveland Clinic, yoga's meditative state calms your sympathetic nervous system and promotes rest and digestion. It improves focus, decreases stress, relieves menopause symptoms, and fosters concentration, better mood and better sleep. Once you've been to some classes, you can practice a few favorite poses at home, work or in a hotel room. Mental retreat: Do a puzzle When you're wrestling with problems or anxiety, shifting the mind can help. Take time out to do something that uses a different part of the brain, such as solving a sudoku puzzle or a crossword. Doing puzzles has additional benefits, says the British Psychological Society: improving reasoning skills and boosting memory. Puzzles and other problem-solving tasks improve both hand-eye coordination and language skills. So don't feel guilty about taking a puzzle break. Set the timer for 30 minutes and let your mind contemplate a problem with a definite and satisfying solution. You'll be doing your brain a favor. Read a poem The concentrated, evocative language of poetry can bring you to a different emotional place. If you're not a poetry connoisseur, start with an accessible poet, such as Billy Collins, Mary Oliver or the 13th-century Sufi mystic Rumi. A pocket-sized book fits in your purse or glove box and can greatly soothe the nerves when stuck waiting in line at the bank or post office. Then again, poetry may not be your thing. Spa Travel Gal's Stritt prefers to escape by reading a favorite blog. "Find one that shares information on topics that you enjoy," she says. Stritt favors blogs about spas and tips for working mothers. Take a bath If you're fortunate enough to live in an area with a Nordic bath, the therapeutic effects of switching between a hot sauna and a cold plunge can reinvigorate the body and mind. "You release endorphins that will give you a feeling of well-being and maybe even of euphoria," says Martin Gladu, owner of Station Blü Nordic Spa in Quebec. Those of us who don't live in the far northern climes can make do with a bathtub. Soaking in the tub with a good book provides an easy and practical at-home retreat. Music, candles, bath oil and a drink or snack are all good bath accompaniments. Problem-solving retreat Maybe some problem has been nagging you and you've been unwilling or too busy to address it. Plan a problem-solving retreat. Allot a certain amount of time and commit to addressing your problem. Go somewhere quiet where you won't be disturbed. Turn off your phone, or, better yet, leave it at home. Bring a notebook and pen, rather than a laptop, so you won't be tempted to email or shop online instead of dealing with you-know-what. Then meditate, pray and/or contemplate, pen poised above paper, and let your answer be revealed.

health

Want to live a long life? It helps if you're a woman. Here's a look at the top reasons why men die sooner. Beat the odds Few people can expect to live as long as Misao Okawa of Osaka, Japan, who recently died at the age of 117, but women live an average of five to 10 years longer than men. From before birth through every stage of life, men are more likely to die than women. Read on to see how culture, genetics, occupation and other factors play a role in longevity -- and what you can do to beat the odds. Criminal activity Men who live a life of crime may increase their risk of dying from an altercation, homicide or other risky, unlawful venture. Throughout history and across all societies, men commit more crimes in nearly every crime category, according to the Bureau of Justice Statistics. "It's difficult to know why, although it's probably due to genetics and sociocultural expectations regarding gender roles," says Dr. Donald W. Black, professor of psychiatry at the University of Iowa Carver College of Medicine and a consultant for the Iowa prison system. "The observation holds true worldwide. Men are also more likely to die by suicide, accidents and homicides." Staying on the right side of the law may help you stick around longer. Bigger body size Bigger isn't always better as it pertains to longevity. "On average, people over 6 feet tall don't live as long as people shorter than 6 feet tall," says Dr. Vincent Giampapa, a New Jersey board-certified anti-aging physician and chief medical officer of CellHealth Institute, a New Jersey company focused on helping people live healthier and longer lives through a cellular approach to health. Studies of a genetic mutation referred to as the Methuselah Gene (named after the oldest man mentioned in the Bible) support this theory. This mutation appears to decrease the cell's use of a growth hormone, insulin-like growth factor 1 (IGF1), and results in people who tend to be smaller but with a longer-than-average life span. Larger individuals within a species tend to have shorter lives, according to a study published in Medical Hypothesis (2004). This holds true not only for humans but also for most animal species, including fish, insects, primates and dogs. Greater susceptibility to disease Men have a tough go of things before they're even born. "Even in the first year of life men have a higher mortality rate, and this persists throughout life," says Sean Hagberg, chief science officer of Rio Grande Neurosciences in Santa Fe, N.M., and clinical assistant professor of neurosurgery at the University of New Mexico. "Males also don't develop as quickly as females, neurologically, as it pertains to intelligence and across the board." Men are also more likely than women to die from injuries, suicide, respiratory cancer, cirrhosis of the liver and coronary heart disease. "Women outliving men is persistent across all cultures, so it's likely a real biological effect," says Hagberg. Heart disease Higher levels of estrogen in women protect them from heart disease for 10 to 15 years longer than men, says Dr. Larry Santora, a cardiologist with St. Joseph Health System in Orange, Calif. "It's well known that estrogen raises good cholesterol (HDL) and lowers bad cholesterol (LDL). Estrogen makes the inner lining of the coronary arteries more flexible, so it's less prone to injury and inflammation related to plaque formation and atherosclerosis." Chronic stress in men may also contribute to heart disease, as it indirectly elevates blood pressure, cholesterol and insulin, all contributors to hardening of the arteries. To level the playing field men must work hard to modify their risks, says Santora. Start checking blood pressure and cholesterol when you're in your 20s and act immediately on anything that's abnormal. Eat a Mediterranean-style diet, exercise, don't smoke and keep body weight within a healthy range. Chromosomes Men have an XY chromosome, while women have an XX. If a defect manifests on the X chromosome, it is possible that the genetic material on the extra X chromosome in women provides some type of backup for the expression of the good genes, says cardiologist Santora. Many X chromosome disorders exist, including hemophilia, X-linked spinal muscular atrophy (which affects the control of muscle movement) and a neurological disorder called Partington syndrome. "Genetically speaking, two X chromosomes beats an X and a Y most of the time," says neurologist Hagberg. Boys born with a problem on the X chromosome typically don't survive. An X-linked syndrome called Alport, for example, is mostly benign in women but progresses to kidney failure in men. Riskier lifestyle habits Smoking, eating and drinking to excess and internalizing stress can contribute to increased blood pressure and heart disease risk, which cause men to die sooner. "This lifestyle gap between men and women is less than it was years ago, however, when it wasn't as acceptable for women to drink and smoke," says Leslie Martin, professor of public health at Loma Linda University in Riverside, Calif., and co-author of "The Longevity Project (2011)," an 80-year longevity study. Martin's studies also show that men and women who ranked higher on masculinity scales (they preferred more risk-taking and masculine hobbies and occupations) live shorter lives. "The more feminine men saw protective effects and masculine women had longevity closer to that of the men." Martin believes part of the reason may be due to testosterone levels and a preference for more risky behaviors. Greater immune system challenges One reason men don't live as long as women is directly tied to the immune system, says Giampapa of CellHealth Institute: "Women live longer than men in general because they're born with longer telomeres (components at the end of chromosomes that act as an index of cell age), which are basically your biological clock." People born with longer telomeres tend to live longer -- and the cells that produce your immune system can function longer and healthier. "Your immune function stays healthy or declines depending on how frequently it's exposed to things that challenge it," says Giampapa. In general, men are exposed to immunological challenges, injuries, stress and surgeries, which tax your immune system and run it down. "Stress reduction through practices such as meditation, low glycemic-index diets and good personal relationships all positively impact telomeres and are particularly helpful for men," says Giampapa. Caregiving isn't a man's role Men's roles in child care and contributing to household tasks has increased substantially over the past three decades, but the traditional women's roles as caregivers may contribute to their greater longevity throughout evolution, says Hagberg. "Women have genes that allow them to mature in many selective ways, which is better for the survival of the species. The more robust development in women than in men likely stems from a selective point of view." It's more important to get resources and maturity from your females than males in terms of survival of the species. It's part of a selection process when humans first emerged, says Hagberg. Higher metabolic rates Greater muscle mass in men versus women equals a higher metabolism, since it takes a greater number of calories to maintain muscle. This gives men a higher calorie burn rate. While it enables men to lose weight easier, this higher burn rate also means they "burn through" their stem cells faster as well, says Giampapa, referring to cells that can divide and differentiate into specialized cell types as well as renew themselves. "It's like a car going 90 mph versus 40 mph. You won't go as far on that tank of gas at the higher speed. Men burn out their stem cell pool quicker." Frequent injuries or surgeries from a high-risk sport or lifestyle use up a man's reserves even faster. "Even though men inherit tendencies, they can still tip the scales in their favor with a healthy lifestyle including diet and exercise," says Giampapa. High-risk occupations A man's occupation may also play a role in his reduced life span. According to the Bureau of Labor Statistics' 2012 report of the top three most dangerous occupations, aircraft pilot, fisherman or logger topped the list positions all predominantly held by men. At 200 fatalities per 100,000 full-time workers, those working in the fishing industry died from workplace injuries at a rate 60 times greater than the average rate for the overall American workforce. The fatality rate was nearly 62 percent higher per 100,000 for loggers and 57 percent higher than the national average for aircraft pilots and flight engineers. Farmers, roofers, structural iron and steel workers and refuse and recyclable material collectors followed. The safest occupations included education (0.3 fatalities per 100,000), training, and business and financial operations (0.4 deaths per 100,000). Weaker social connections Women interact more with people, on average, than men do and form connections linked to longer life, says psychologist Martin. "Women tend to have stronger social networks and more frequency of interactions with others. These social networks -- and doing for others -- also may add to a woman's longevity." On average, women also tend to be more verbal and talk more with friends. This addresses problems and strengthens relationships. Men, on the other hand, are often discouraged from sharing the deeper stuff women tend to do fairly easily. There's a trend in the opposite direction, says Martin. "But these changes take time and many men are not comfortable with it. Men have more pressure to hold in their feelings."

health

If you've ever ignored the conventional wisdom of health experts on the dangers of smoking or other indulgences, you've likely suffered damage to your health and body. Learn how to reverse or minimize the effects of those bad habits. Reverse the damage If you've ever ignored the conventional wisdom of health experts on the dangers of smoking, tanning, junk foods, or other indulgences, you've likely suffered damage to your health and body. Keep reading and learn how to reverse or minimize the effects of those bad habits. The mistake: Smoking You drained carton after carton of cigarettes for 15 years. The expert: Dr. Norman H. Edelman, chief medical officer for the American Lung Association The damage: Someone who has smoked this long likely has "bad breath, smelly clothes and hair, beginning wrinkles, discolored teeth and perhaps nails," says Dr. Edelman. "In addition, their exercise tolerance is likely to be limited to some degree and they are likely to have chronic smoker's cough." Smoking Damage control: After quitting cigarettes, long-time smokers should check for lung damage. To do this, Dr. Edelman recommends asking your health care provider for a simple breathing test called a spirometry, which can be performed in your doctor's office to evaluate lung health. In our scenario, which involves a smoker of 15 years, most of the symptoms listed on the previous slide are reversible after quitting cigarettes, says Dr. Edelman. Kick the habit and the bad breath, coughing, and strong body odor will likely fade away. What sticks around, according to our expert, are the wrinkles and discoloration. Still, it's worth noting that upon quitting, the physical ramifications of smoking won't progress. Need more incentive? Swearing off nicotine is "the most effective preventive action anyone can take to insure better health," according to Edelman. "On the average, it will add six to eight years to one's life." Sun without sunscreen The mistake: Sun without sunscreen Every summer, you've splashed in the pool, picnicked in full sun, and played one too many match of beach volleyball without sunscreen. You may have even paid some visits to the tanning salon for a head start on your summer glow. The expert: Dr. Arielle Kauvar, associate professor of dermatology at NYU's School of Medicine The damage: "Aside from causing skin cancer, sun exposure and indoor tanning are the major causes of skin aging," says Dr. Kauvar. "Severely sun damaged skin will have a dry, dull appearance, uneven skin pigmentation and freckling, visible capillaries, and wrinkles." Sun without sunscreen Damage control: "Start by having a full-body skin examination by a dermatologist," says Dr. Kauvar, who points out that this recommended yearly exam is especially important for people who have had a lot of sun exposure. Next, invest in a good broad-spectrum sunscreen. Select one with UVB and UVA coverage and SPF of 30 or higher, then pair this with a topical anti-oxidant. "Antioxidants neutralize the damage from the sun's rays that pass through the sunscreen," says Dr. Kauvar. Finally, "Avoid direct exposure between the peak hours of 10 a.m. to 4 p.m.," says our expert. If you must head outdoors during these hours, wear protective clothing and break out the sunscreen. Poor dental hygiene The mistake: Poor dental hygiene Your toothbrush and floss are buried in the bathroom drawer, and you can't remember the last time you visited the dentist. The expert: Matthew Messina, dentist with a private practice in Fairview Park, Ohio, and consumer adviser for the American Dental Association The damage: "Just because someone ignores the bacteria present in their mouth doesn't mean the bacteria will return the favor and ignore them," says Messina. "Failure to address the damage from bacteria will lead to cavities, gum inflammation, gum recession, and periodontal disease [also known as gum disease]. Eventually, this will lead to infection and tooth loss." Though your mouth may seem like a lost cause, there's no need to throw in the towel, says our expert. "While there will likely be damage that we have to address with some dental work to 'make up' for the routine maintenance that hasn't been done for some time, usually things aren't as bad as people fear." Poor dental hygiene Damage control: To start, says Messina, "It's time to get a new toothbrush and begin to put it to use. Try brushing after breakfast and before bed and work up from there." Next, bring your floss out of retirement. "While flossing daily is best, three times a week is better than none," says our expert. Finally, make an appointment with your dentist for a thorough exam. Beyond any special treatment that may be in order, "a professional cleaning will be needed to remove the hard tartar buildup that brushing and flossing won't get off," says Messina. Too much junk food The mistake: You're a junk-food junkie The building blocks of your personal food pyramid include items from the office vending machine and the local fast food chain. The expert: Lona Sandon, registered dietician and spokesperson for the American Dietetic Association The damage: "It took years to get to this point, and it will take years to reverse it," says Sandon. "Start assessing the consequences of the past by stepping on the scale." Our expert recommends calculating your body mass index (BMI calculator) to determine if you are at a healthy weight. "Next, visit your doctor to find out your blood pressure and cholesterol levels," says Sandon. Too much junk food Damage control: Cleaning up your diet for the long run requires both a strategy and advance preparation but the good news is that your game plan is relatively simple, says Sandon. Step 1: Make a list of fruits and vegetables you like and will eat. Buy these items and keep them within reach in case hunger strikes. Step 2: Draw a line down the middle of a piece of paper. On one side, list snacks you typically choose and when you usually eat them. On the other side, write down a healthier snack option for that snack and time. Plan to eat the healthier alternatives whether at home or work. Step 3: Think small. Start with small goals that you know you can reach, like eating two servings of fruits per day instead of going for the full four. After you meet these modest goals, shoot for a slightly bigger goal. It's all about sustainable, lifelong changes nothing too dramatic. Step 4: Add more physical activity in your day. One option is to walk the stairs at work during your break. Just be sure to wear comfortable shoes or keep a pair of sneakers at your desk. Setting up your environment with all the right tools encourages healthy behaviors. Unprotected sex The mistake: Unprotected sex You've had more than a few sexual partners and you often skipped the condom. The expert: Dr. Jeanne Marrazzo, medical director of the Seattle STD/HIV Prevention Training Center The damage: Having unprotected sex puts you at risk for HIV and other sexually transmitted diseases and the more partners involved, the greater the risk. Unprotected sex Damage control: "While the incidence of HIV remains low in the U.S. in many populations, the Centers for Disease Control and Prevention recently recommended that all adults be tested for HIV at least once. This is an excellent opportunity to get that done," says Dr. Marrazzo. Free tests are available at many clinics and community organizations. Beyond HIV, our expert recommends a blood test for anyone who hasn't been vaccinated for Hepatitis B or anyone with recurring genital rashes or sores (often the result of a very common sexually transmitted infection called genital herpes). "If a person is in his or her 30s and has no genital symptoms, I would not recommend routine testing for other sexually transmitted infections, like chlamydia or gonorrhea," says Dr. Marrazzo. As for guaranteeing your future sexual health, our expert recommends finding a good health care provider with whom you can comfortably and openly discuss any of your concerns. Heavy drinking The mistake: Heavy drinking In college you majored in drinking and your bar-hopping habits didn't stop on graduation day. The expert: Mark L. Willenbring, M.D., director for the division of treatment and recovery research at the National Institute on Alcohol Abuse and Alcoholism The damage: "Risky drinking is defined as more than four drinks a day for men or three for women on any given day, and more than 14 drinks for men or 7 for women in a typical week," according to Dr. Willenbring. "Exceeding this daily limit even 12 times a year places the drinker at increased risk for alcohol use disorders, alcohol abuse, and alcohol dependence. Of course, the impact of drinking to excess differs according to an individual's mental health history, family history, and personal experiences: "If a parent or sibling is dependent on alcohol, a person's risk of developing dependence increases by a factor of two to four times," says Dr. Willenbring. The good news is that "many people who drink excessively in their 20s incur no lasting damage." Heavy drinking Damage control: Former heavy drinkers and binge drinkers (defined as males who consume upward of five drinks and women who consume upward of four drinks in a two-hour period) should "initiate a personal health promotion program focused on diet, exercise, sleep, and social support," says Dr. Willenbring. This should include learning new behaviors to fulfill the same purpose that drinking once served. Reformed social drinkers, for instance, might satisfy their desire to interact with others by enrolling in a community class or a recreational sport. Those individuals who used alcohol to self-medicate during times of stress might search for a relaxing new hobby like yoga. The goal is to promote well-being and self-confidence. Dr. Willenbring concludes, "Remain vigilant. Know how much and how often you drink and why."

health

The real stats behind the fates we fear. Common fears The rational mind sometimes has trouble with rational facts. We know the odds of being struck by lightning or attacked by a shark are at least one in a million, but still we tiptoe around our fears. At the end of the day the very end of the day a fate that is commonly dreaded may actually be a very uncommon way to go. Shark attack By now you've probably seen enough nature shows to know that sharks, even of the "man-eating" variety, are demonized and their threat overstated. Still, there are all those teeth. And the menacing music. If staying out of the ocean is not an option, you can decrease the odds of a shark attack by increasing your awareness of their feeding habits (e.g., avoid swimming in the morning and at twilight; be cautious between sandbars; never swim in a seal costume). What else should you do? The increase in human population, and therefore in ocean bathers, is expected to influence a gradual uptick in shark attacks; however, a declining shark population plays a part in keeping the number of unprovoked attacks close to the global average of 63 per year. Airplane crash It's often said that driving in a car is more dangerous than flying in an airplane. Seldom told is what a huge margin there really is between the two. Typical car travelers stand a 1 in 5,000 chance of being in a fatal wreck, whereas the odds for air travelers are closer to one in a million. To maintain a favorable ratio, stick with reputable, commercial airlines on routine flight patterns. The odds plummet to 1 in 750,000 14 times more risky on small, private flights like the island-hoppers serving vacationers in warm climates and on airlines with poor safety records. Spider bite Significant research is lacking, but one study back in 1963 found that 63 people had died of complications from a black widow bite between 1950 and 1959. Experts say there has not been a single confirmed death associated with the brown recluse. First aid for a venomous spider bite involves cleaning and cooling the puncture point and slowing the flow of venom. Lightning strike There's lightning in every one of the 100,000 thunderstorms that rumble over the U.S. annually, and the National Weather Service (NWS) estimates that cloud-to-ground lightning strikes occur approximately 25 million times each year. Over the past 30 years, an average of 58 people have been killed annually. That pans out to a 0.0000023 percent chance that one of those 25 million bolts will strike you dead. Still, the NWS calls lightning "the underrated killer" and leads its lightning-safety measures with this motto: When thunder roars, go indoors. Florida has twice the lightning casualties of any other state, a fact attributable to the Sunshine State's vulnerability to severe weather, and men are statistically far more likely to be struck. It's worth noting that men are also more likely to stand on mountain tops, work outdoors or refuse to leave the golf course in a storm. Snake bite So fearful are people of snakes that the legless reptile is a timeless symbol of evil. Yes, the venom of some snakes (rattlesnakes, water moccasins, coral snakes) can kill, and a few constrictors (reticulated python, green anaconda) are big enough to put the squeeze on a full-grown person, restricting the flow of air and blood. And either of those fates would be pretty evil, but neither occurs very often here in the U.S. It's extremely rare to be killed by a constrictor, and only a few ill-advised owners of pythons and anacondas have bucked the odds. Nearly 8,000 people are bitten by venomous snakes here annually but, thanks to first aid and the wide availability of antivenin, all but about a dozen survive. According to reported data, 95 percent of snake bites are on the hands or feet, 40 percent of which occur while trying to capture or handle the snake. Don't do this. House fire Nationwide campaigns for fire-safety awareness, together with laws requiring residential smoke detectors, have halved the number of house-fire fatalities in the United States. Prior to the mid-1980s, an average of 5,000 lives were claimed by residential fires every year; today, the number is closer to 2,500. Beyond practicing good fire prevention, every household should note the odds associated with smokers and drinkers. These culprits are far and away the leading cause of house fires, and more than 40 percent of adults killed are found to have been under the influence of alcohol. Electrocution Our modern lives are so dependent on electricity that we sometimes forget they can be ended by it, too. Though normal household current is certainly lethal, the rate of fatal electrocutions at home remains low among families that practice good home safety. It's in the workplace that electrical hazards run highest as do the fatality rates. According to the National Traumatic Occupational Fatalities surveillance system, electrocution is a leading cause of death among workers and accounts for a rounded average of 400 fatalities each year. Linemen and construction laborers are at the highest risk, with a notable spike among younger, less-experienced workers. Food-borne illness Chances are high that you will at some point acquire a food-borne illness that causes these highly uncomfortable symptoms. The Centers for Disease Control and Prevention estimates that food-borne diseases cause approximately 76 million illnesses in the U.S. every year. But just a fraction of them result in hospitalizations (325,000, or 0.004 percent), and a much smaller fraction in fatalities (5,000, or 0.00006 percent). While the likelihood of serious complications for even the most common pathogens is unknown, a Salmonella infection isn't likely to be fatal unless the patient has a pre-existing health condition or weakened immune system. E. coli, a bacterial threat in the U.S. since 1982, causes a life-threatening condition in 3 percent to 5 percent of cases. Visit foodsafety.gov for outbreak alerts and advice on how to shop, cook and eat safely. Drowning Drowning represents a truly universal fear, and the concern is warranted most among two particular groups: the young and the drunk. According to the CDC, of all children ages 1 to 4 who died in the sample year (2009), 30 percent died from drowning. Most were in home swimming pools, and, sadly, out of their parents' sight for no more than five minutes. Men are four times more likely to drown than women, and alcohol intoxication is a contributing factor in half of all drowned adolescent males (and in most boating-related fatalities). An average of 10 people drown per day in the U.S.. Hit by a train City dwellers may not have much concern about trains, but those in rural areas know what it's like having locomotives roaring through their neighborhoods and town centers every day. Perilously, thousands of the nation's 250,000 railroad crossings have no lights or gates to caution walkers and drivers. Based on statistics by the Federal Railroad Administration, an average of 355 people per year are killed at crossings, or nearly one every day. When approaching a railroad crossing on foot or in a car, look both ways, lower the music and never, ever try to beat a train across the tracks.

health

Confessions from the exam room You arrive to your doctor's office on time maybe even five minutes early insurance card and co-payment in hand. Yet despite your penchant for punctuality, you're left languishing for what seems to be an eternity in the waiting room. Then, when you finally win the equivalent of the lottery because the nurse calls your name, indicating it's your turn to slip into a drafty paper gown, you realize you've got to wait another 20 minutes in the exam room before the doctor will finally "see you now." If you wonder, while your feet dangle over the side of the cold exam table, why in the world your doctor is always running late, you're not alone. "Patients who arrive late constantly back up a doctor's day. One late patient can throw off an entire day's appointment schedule," says Saundra Dalton-Smith, M.D., an internist in Anniston, Ala., and author of "Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves." But patients' punctuality or lack of isn't the only reason your doctor never seems to be on time. These confessions from the exam room offer interesting perspectives on why doctors are always late. They're given a list Bob Linden, M.D., a recently retired board-certified internist and geriatrician, and author of "The Rise & Fall of the American Medical Empire: A Trench Doctor's View of the Past, Present, and Future of the U.S. Healthcare System," says '"the list" was what often detained him. "I knew disaster was imminent if, as the medical visit was coming to an end, the patient was fumbling for a paper in their purse or trouser pocket," he says. That's because that paper was often filled with scores of additional questions or concerns. "The list often came out after reviewing numerous medical illnesses a patient had. That's when a patient would say, 'By the way, Doc, can I just ask a few more questions?' I would simply smile and say, 'Sure, what are they?' with the full realization that this meant falling behind another 10 minutes. But I never had the heart to turn the person down." And Linden says if this happened even just two or three times a day, which was not uncommon, patients could be left waiting as much as half an hour or more. They're getting the hard sell The next time you're hung up at the doctor's or dentist's office, pop-ins by pharmaceutical and other sales reps could be to blame. "Sales reps just 'stop by' unannounced to sell dental or office supplies a lot. Some of these sale reps can be persistent and talkative and don't know get the hint that we either don't have time to talk about the product at that particular time or that we're just not interested and we need to get back to our patients," says Catrise Austin, M.D., a cosmetic and general dentist in New York City who treats celebrities, and author of "5 Steps to the Hollywood A-List Smile: How the Stars Get That Perfect Smile and How You Can Too!" They like to chat "I often get lost in patients' lives, stories, families, as well as their hearts and heartaches," says Elizabeth VanderVeer, M.D., an internist in Portland, Ore. She says it's quite common to see a patient for a routine or non-surgical appointment, like giving a Botox injection, and notice the patient is unusually quiet or "off." So VanderVeer says she stops the exam or procedure to sit down and inquire about what is going on. "I am often speechless, or brought to tears, by how my patients answer my question 'What's going on? I notice you're not yourself today.' I have heard answers such as 'my husband died last night.' Or 'today is the one-year anniversary of when my son passed away from cancer.' The list goes on and on, but no matter what, they get my full attention even if it means running late." Doctors also get caught up in good news, too. So they'll swap stories about kids graduating from college, upcoming grandkids or job promotions. "You can teach a monkey to inject Botox, but you cannot replace human compassion and being there for your patient in good times and bad," VanderVeer says. So when it comes to being compassionate, she will risk being late. They're mired in red tape "Occasionally, committee meetings run longer than planned and make me late," says David Gelber, M.D., a general vascular surgeon in Houston and author of "Behind the Mask: The Mystique of Surgery and the Surgeons Who Perform Them." "Sometimes insurance companies require physician-to-physician discussions on why a certain treatment is preferred before approving it. This can take up valuable clinic time," says Ringland S. Murray, M.D., a reproductive endocrinologist in Chattanooga, Tenn. And Linden says practice guidelines also slow things down. "These are bundles of recommendations suggested to doctors by experts in a specific field on how to practice medicine when dealing with an individual disease." In fact, in 2005 researchers in the Duke University medical school's Department of Community and Family Medicine calculated it would take a physician 3.5 hours per day to administer care for just 10 chronic medical conditions that the research group reviewed. If the illnesses were uncontrolled, the requirement increased to 10.6 hours per day. The researchers found it would take an additional 7.4 hours per day to explain and discuss the illnesses based on preventive-care recommendations set forth by the U.S. Preventive Services Task Force. "As you can imagine, discussions relating to the pros and cons of screenings for prostate and colon cancer can be very time-consuming and put a physician significantly behind, because these guidelines grow every year," says Linden. They can't manage time Richard Castellano, M.D., a certified facial plastic surgeon who has performed more than 3,000 procedures, admits he is often late and says it's partly because he's not good at time management. "Arrogance in the culture of medicine that the team and patients can wait on doctors," he says. So it's not uncommon for doctors to overbook themselves. They had a family emergency Yep, that's right, doctors are people, too. So their kids get sick, their baby sitter bails and, sadly, their dog dies. Jennifer Shine Dyer, M.D., a pediatrician and pediatric endocrinologist, says the latter once caused her day to run out of control. "I was running late because I couldn't stop crying after my husband told me over the phone that my dog was deathly ill from cancer," she says. The time she needed to process the news and collect her thoughts meant Dyer's patients had to wait longer than expected. "My patients and their families were extremely kind as I spoke to them with swollen eyes and tears the rest of the day." They're giving bad news Telling patients that they're sicker than they expected, or that their test results weren't as good as hoped, isn't something that can be rushed. "Giving bad news, or news that will be tough to hear, can take longer than the time allotted for the appointment," says Murray. "It's essential to devote extra time to these patients, even if it means the rest of the day will get backed up." They hear the call of nature Austin says she's also run late because she had to squeeze in a trip to the loo. And sometimes that trip takes longer than planned, or comes at an inopportune time. "I'll put off a trip to the bathroom for a whole hour sometimes, just so I don't have to stop and get behind. But sometimes nature just calls!" Dalton-Smith agrees, noting, "Sometimes doctors run late because they have to eat and take care of regular bodily needs like using the bathroom. Patients have to remember their doctors are human, so some have medical issues like diabetes and may need to stop for a second to grab a snack before their own blood sugar drops too low."

health

Guidelines for parents. What not to pack in your kids' lunch Kids who don't start the day with a healthy breakfast or refuel with a nutritious lunch can be a disruptive force in the classroom, lacking focus and often distracting their schoolmates. Kids who don't eat well can't pay enough attention to learn. Why are children so sensitive to what's in their lunch bags? Because they're growing, says Jill Castle, a registered dietitian and co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School. "Kids need a regular fuel source, a regular source of nutrients and calories to match their demands for growth," says Castle. She and other specialists have spent years studying nutrition for children. They can tell you what belongs in school lunches and what to leave on the grocer's shelves. Lunchables Parents can buy a whole prepackaged school lunch and stick it in their kid's lunch box. Not a good idea, says Castle. "I think my bottom line is don't double pack. Most of the bad things that parents are going to pack have already been packed by manufacturers." These bad things include lots of sodium and fat and few nutrients, she says, resulting in a child whose appetite remains unfulfilled. "A hungry child is definitely a distracted child who's not paying attention." Prepackaged lunches also have an intangible drawback. "They aren't packed with love," says Boston-based sports nutritionist and author Nancy Clark. "A lunch that's packed with love commonly has more health value than those packaged things that are tossed into a lunch box." Crackers and chips While most people love their saltiness and crunch, regular crackers provide little nutrition for kids. Most are made with white flour, preservatives, oil, lots of salt and little fiber. "Those are your foods that are going to cause highs and lows of blood sugar," says Bailey Koch, president of Atlantic Pediatric Nutrition. But kids can enjoy healthier crackers if parents read labels. "Look for 3 grams of fiber or more per serving. Then it's a good fiber source," Koch says. She recommends pairing whole-grain crackers with protein, such as peanut butter, cheese or deli meat. White bread Sandwiches are mainstays of kids' lunches. But what are you smearing that peanut butter on? If the bread is white, you're missing a nutritional opportunity. Instead of empty calories, substitute whole-grain bread with at least 3 grams of fiber per slice." A lot of people pack a white bread sandwich, granola bar, juice box and potato chips," Koch says. The upshot? A lunch that's high in sugar and low-fiber carbohydrates. "Then you have a child that can't concentrate once that fuel runs out, and they're starving once they get home from school," she says. Fruit snacks If the label clearly says "made with real fruit," the snack is just as good as eating an apple, right? Wrong. "Fruit snacks, fruit roll-ups, say 'made with 100 percent juice,' but juice is just sugar," says Koch. "There's no fiber in it." Plus, the sticky snacks lodge between teeth, leading to decay. Instead, pack an apple, orange or other favorite fruit in your kid's school lunch. Soda It seems like a no-brainer, but kids still drink soda. These high-sugar, often caffeinated drinks offer plenty of calories and not much else. "Caffeine is not advised for children, number one," says Castle. "Number two, with all the sugar, it's not advised for children. Soda is linked to the development of childhood obesity. When you use the filter of 'I've got a growing child who needs 40 nutrients a day, I want to pack the most nutritious lunch I can,' soda doesn't make the cut." As the author of Nancy Clark's Sports Nutrition Guidebook, Clark is especially concerned about sports drinks such as Gatorade in school lunches. "They give the impression that this is a healthy food, when it's nothing but sugar water with a dash of salt. There's a place for sports drinks, but it's not in the lunch box." Clark suggests packing milk instead of soda. Juice Most adults grew up with the idea that juice was a nutritious part of breakfast. Turns out, it's not so great. When you strip juice from whole fruit, you get too much sugar and no fiber. "That is one of my rules when I talk to parents," Koch says. "No juice." She makes exceptions for medically fragile children who need hydration. "But in a healthy child, no. They do not need juice. You get more calories from a 12-ounce serving of 100 percent juice than you do from a can of Coke." When kids drink juice, Koch says, they want to eat something with it since the juice itself isn't filling. "So it's 180 extra calories on top of whatever they're eating," she says. If you feel you absolutely must pack juice in your kid's lunch, Castle advises 4 to 6-ounce containers of 100 percent juice. Dessert Kids get enough desserts without packing sweets in school lunches. "When we expose children to sugary desserts and candy, they really can develop a strong preference for those foods," says Castle. "They crave them and develop a difficult dynamic with their parents." Instead, she advises thinking carefully about sugar when packing school lunches. "If there's a purpose, like a special holiday, or it's the day of the week that you put a special treat in your child's lunchbox, I'm OK with that." But choose a homemade mini-treat, if possible. Castle prefers real sugar to artificial sweeteners. While research suggests artificial sweeteners are perfectly safe, she says, few if any studies have looked at their effects on children. And don't worry about depriving your child. "I didn't give my kids candy for lunch, but I know they certainly got plenty of it," Clark says. "Leave it to the kids to find out how to get their candy." Whole sandwiches for small kids Little kids don't need a whole sandwich. "They do better with a half," says Castle. A whole sandwich might provide too many calories, or simply be too much to eat and get thrown away. Castle recommends supplementing the half sandwich with a piece of fruit, some vegetables, a cheese stick and/or yogurt to provide adequate nutrition for kids. When they get to be around 10, consider switching to a whole sandwich. "It's teenagers entering their growth spurt that need the whole sandwich," Castle says. Allergenic foods Reactions to foods can be highly individual. Food dyes, particularly the reds, have been blamed for behavioral problems in some kids, despite a lack of scientific evidence. "Particularly some children with autism or ADHD can be sensitive to food dyes and food coloring," Castle says. "You'll talk to parents who swear that certain foods make their children more hyperactive, more aggressive." She advises those parents to avoid feeding their children those foods, but cautions against assuming these bad reactions are universal. Clark agrees that reactions to dyes, preservatives and other allergens are highly individual. "In general, choosing foods that are closer to the earth is better," she says. "Less processed is better. Without wrappers is better." Dairy products are a common allergen. Kids who are sensitive to lactose may get a stomachache if you pack milk or cheese in their school lunch. Same old thing When you're contemplating what to pack for lunch, keep variety in mind. "It's boring to get a peanut butter and jelly sandwich every day of the week," says Castle. "Try to keep them guessing." If you prevent your child from getting bored with her school lunch, chances are higher she'll eat her lunch rather than trash it or trade it. And you'll have an easier time getting those 40 nutrients inside her.

lifestyle

Fuzzy thinking, forgetfulness, depressed mood, and fatigue can be signs of perimenopause, which can appear as early as your mid-30s. Here's what you need to know You're not alone When perimenopause hit Magnolia Miller at age 41, she thought she was going crazy. "I had raging mood swings where I felt out of control," Miller says. "I would go into days of depression where I couldn't get out of bed, then become this angry, screaming person, and then I would be fine." For Miller, now 51 and a blogger who lives outside of Dayton, Ohio, the change from her normally can-do personality was frightening. Perimenopause, a period of usually several years before women stop menstruating, is characterized by erratic and often heavier menstrual flows, night sweats, and hot flashes all caused by hormones in flux due to declining fertility. But lesser-known changes in mood, concentration, and energy levels also accompany perimenopause for many women. If you're in perimenopause and just not feeling like yourself, you're not alone. Here's why, and what you can do about it. Hormonal Changes Wreak Havoc on Your Period Your monthly cycle relies on the coordination of estrogen, progesterone, and other hormones to stimulate ovulation and menstruation. Ideally, all of the signals are in sync. Before she started perimenopause at about 37, Holly Osterman "could write on a calendar what day I would get my period," says the 42-year-old homemaker and blogger who lives in Downers Grove, Ill. A graph of a regular cycle shows steady, predictable peaks and valleys in hormone levels. (After menopause, hormones also level out.) Perimenopause sends hormones into chaos because aging ovaries can't respond as well to prompts to ovulate. "Instead of smooth hills and valleys, you get sawtooth spikes of hormone variation, like an EKG," says Julia Edelman, M.D., a certified menopause clinician practicing in Massachusetts. Because hormonal timing is thrown off, suddenly your period may become unpredictable, with breakthrough bleeding, spotting, and lighter or heavier flow. Flashback to Puberty: Mood Swings Estrogen fluctuations can drastically affect mood. Estrogen has a relationship with serotonin, a neurotransmitter and "feel-good" hormone in the brain. "All of a sudden a woman is having anxiety or panic attacks for the first time in her life," says Faina Novosolov, M.D., a psychiatrist and faculty member at the Women's Mood and Hormone Clinic at the University of California-San Francisco. Women with past depression are five to ten times more likely to suffer depression in perimenopause, Novosolov says. Miller found some relief with antidepressants. Most women don't get depressed, but they might notice significantly worse mood swings. "My PMS is magnified times 100," says Lori McManus, 43, of Bloomington, Minn., who first noticed symptoms about two years ago. And some, like Osterman, just become uncomfortable in their own skin. "I was miserable with myself a lot of the time with no reason." Fuzzy … Oh Yes, Thinking Studies show that estrogen levels also affect cognition. "The estrogen peak before ovulation is a woman's most alert time," Novosolov says. "It's the height of verbal and mathematical performance for her." So when estrogen plummets during perimenopause, some women complain of fuzzy thinking, an inability to concentrate, and trouble remembering things. "I would find myself re-reading things and thinking, 'I should not be having this hard a time understanding,'" Osterman says. Where Has My Energy Gone? Fatigue in perimenopause has several likely culprits. You may be getting too little sleep, Edelman says, especially if night sweats or hot flashes are waking you up. "It's important to rule out anxiety, depression, and sleep apnea as causes," she says. You could also be experiencing hypothyroidism. The thyroid, a gland in the neck, controls metabolism. Fatigue is a hallmark of hypothyroidism. Other symptoms mimic those of perimenopause -- depression, mood swings, sleep disturbances and even heavy, irregular bleeding. Women are more likely to develop thyroid abnormalities and sleep apnea as they age. Diagnosis: How Your Gynecologist Can Help There is no test to confirm perimenopause. You may be offered blood tests of estrogen or follicle-stimulating hormone (FSH) levels, but doctors are divided over how useful they are. "There are too many spikes in estrogen and FSH to make that a helpful measure," Edelman says. "The best gauge we have is clinical diagnosis. Eighty percent of women will have irregular bleeding and hot flashes five to 10 years before menopause." To discuss with your gynecologist: How often you're bleeding or spotting, and in what amounts. Your doctor may biopsy your uterine lining to rule out other causes of bleeding, such as polyps. How often you're experiencing hot flashes, night sweats, or vaginal dryness. Discuss the pros and cons of lifestyle changes, alternative therapies and hormone therapy. Changes in mood, energy levels, sleep, and libido. Ask your doctor to check your thyroid hormone level. Discuss the above, plus whether to consider antidepressants and/or therapy. What to Know About Hormone Therapy and the Mind Hormone therapy may turn out to be as effective in treating depression in women with perimenopause as for easing hot flashes and other physical symptoms. Past studies have shown that estrogen increases a positive response to antidepressant medication. In the wake of the Women's Health Initiative, which was halted in 2002 after estrogen therapy raised risks of heart disease and breast cancer in postmenopausal women, many investigators wanted to know the risks for younger women. Studies of hormone therapy, depression, and heart disease are currently underway now in perimenopausal women. Other studies are examining the links between estrogen, cognition, memory, and the prevention of Alzheimer's. Since the health risks to younger women are murkier, hormone therapy will be up to you and your doctor. Nonsmokers can consider taking a low-dose birth control pill, which contains estrogen (estradiol) and progesterone levels that mimic your own. "I don't go with an estrogen patch for perimenopausal women because they're still cycling, Edelman says. "That can give them too much estrogen and make them feel worse." Everyday Remedies Women who walk or do other daily exercise report fewer hot flashes. Exercise is also a top recommendation for anyone dealing with low mood or depression. Eat a primarily vegetarian diet and try adding flaxseed: A small Mayo Clinic study found that four tablespoons a day halved the number of hot flashes for those women, and greatly reduced their intensity. Maintain your weight, avoid alcohol and cut back on caffeine. Try to keep the same bedtime, and dim the lights about an hour before you plan to go to bed. Slow-breathing exercises, meditation, and yoga can also help. "Yoga has really helped me to calm myself down when I feel moody or a hot flash about to take over," Osterman says. Find Support "Peri-what?" is still a common response to perimenopause that's why Osterman and Miller started blogging. "It's one of those areas of health care that's still sort of neglected," Osterman says. "Many women feel so isolated." Talking about your symptoms honestly and asking for help is the most important thing you can do. "A lot of women keep saying, 'What is wrong with me,' for awhile before they figure it out," Miller says. "Women feel so validated when they can talk to others who are also going through this, to help them understand that there's nothing wrong with them."

health

Feet first If there were an award for the worst-treated body part, feet would win by a landslide. People abuse their tootsies - making them stiff and sore - around the clock. We stuff them into ill-fitting footwear. We don't keep toenails trimmed and filed. And we don't treat - or, in most cases, we're completely unaware of - the foot's structural or muscular imbalances.Take a look at some conditions that wreak havoc on the feet and find ways to pamper and soothe them. Bunions Nothing dampens the spirits of people who love to wear fashionable shoes than bunions. Bunions occur when the foot's big-toe joint moves out of position, creating a prominent bulge that typically creates pain and inflammation, says Michael J. Trepal, a podiatrist and the dean of the New York College of Podiatric Medicine. "As the deformity progresses, the bone increases its tilt, and the foot widens, making shoes more difficult to fit," he says. "A surgical procedure involving shaving down the bone is one way to treat the condition, which is typically an inherited one," says Trepal. "But in more severe cases, a podiatrist will cut and reposition the bone, thereby realigning the inner border of the foot." Calluses Wherever a foot is subjected to excessive friction or pressure -- the metatarsal, heel or underpadding of the toes -- you run the risk of getting a callus or a thickening of the skin, says Trepal. Self-treatment usually consists of rubbing a pumice stone lightly on the callused areas and then applying a moisturizing cream to soften them. "Don't use a razor or sharp blade to cut away the skin," he says, adding that this route is especially dangerous for people, such as diabetics, whose foot circulation or sensation is impaired. Getting to the root of the problem is important. "In many cases, poor foot-function is associated with callus formation, which is why we advise having a podiatrist or other foot-care professional analyze how you're using your feet," he says. Discolored toenails If you've got a yellow or brownish tinge to your nails - without having applied polish - there's a good chance that a fungus is the culprit. "A fungus usually gets under the nail at the tip, and then works its way to the nail bed," says Trepal. Because fungal infections are stubborn and very difficult to get rid of, prescription oral or topical medication is more efficacious than over-the-counter ones, he says. Trepal advises people whose nails are discolored to see a podiatrist to rule out skin cancer. "Melanomas under or near the nail are often black, but can also be a dark brown or red," he says. Thickened toenails Fungus will often cause a nail to become so thick that the nail's shape becomes domed. "De-bulking the nail - either by clipping or applying a topical medication - is a typical treatment for this condition," says Trepal. "If this condition is caused by a fungus, the patient can also opt for laser treatment, which involves applying laser light to the nail plate, killing the fungus and leaving the nail intact." People with circulatory impairment should see a podiatrist for nail clipping or other treatments, he says, adding that sometimes other systemic disorders, such as psoriasis, may cause thickening. Orthotics After a foot-care professional determines the incorrect ways you're using your feet, you might learn you're a good candidate for an orthotic. "Orthotics are devices which, when customized to address your specific problems, help position the foot more correctly," says Trepal.Trepal notes that arch supports, which are often sold as one-size-fits-all over-the-counter items, are not the same as customized orthotics which may cost several hundred dollars and are sometimes covered by insurance. "Depending on your need, you might, for example, require a more rigid device for added stability or a more flexible one to accommodate painful pressure points," he says. Acupuncture According to acupuncture theory, several energy channels traverse the feet and ankles. "If you're experiencing pain in a certain area of the foot, an acupuncturist may needle points along one or more of these channels, which may provide pain relief," says James H. Bae, a licensed acupuncturist in private practice in New York City. For example, for bunions, needling points near the big toe may help decrease pain. Acupuncture treatments typically range from 15 to 45 minutes, says Bae, who treats many patients with foot problems, such as bunions, neuromas, sprains and swelling. Those new to acupuncture needn't worry about the "ouch" factor. "The gentle needle prick upon insertion is generally not painful," he says. Dry brushing Many people have discovered the circulation-boosting and skin-polishing benefits of dry-brushing the arms, legs and back. But not everyone knows the importance of dry-brushing the feet. "Dry brushing stimulates lymphatic circulation," says Bae. "Even though many lymph nodes are located on and around the torso and in the underarm and neck areas, dry brushing helps create an energy flow that, according to Eastern medicine, begins at the extremities of the hands and feet and travels upward towards the heart." Bae suggests dry-brushing the body starting at the toes using a non-synthetic fiber brush. Foot massage People whose tootsies are howling in pain because of excessive standing or shoes that fit poorly are excellent candidates for a foot massage. "Massage oxygenates and increases blood flow to painful areas," says Mileidy Sanchez, a licensed massage therapist at Great Jones Spa who also has a private practice in New York City. "The main complaints I hear from clients are that their metatarsals and arches are painful, and their feet feel like they're being squished and compressed," she says.Sanchez notes that self-massage can be surprisingly effective and simple. After they soak their feet in Epsom salts, people can just sit in a chair and roll a tennis ball under each foot, periodically putting their weight on the item for additional pressure. Reflexology Reflexology is a noninvasive therapy based on the premise that there are reflex areas or points in the feet which correspond to all body systems, says Patricia Sanzone, a certified reflexologist in private practice in New York. "If a person has a pain in a specific area of the foot - for example, where the big toe joins the foot corresponds to the neck - a reflexologist can help determine whether another part of the body needs attention and may suggest going to a physician for additional evaluation. The American Reflexology Certification Board (www.arcb.net) lists credentialed practitioners on their website. "Some people call themselves reflexologists, but many are not trained," she says. "All they do is rub the soles of your feet."

health

Warmer temperatures bring people outside to frolic in the sun, but spring activities can often lead to serious injuries. Warmer-weather pitfalls Winter is a long slog: snowy and cold for many, merely gray and depressing for others. When the bitter winds finally relent, people get itchy, pulled by an invisible force to get their hands dirty, take a hike and ditch the treadmill for a long run outside. But months of sitting on the couch leaves many afflicted by "spring fever." In their haste to get out there, many people end up injuring themselves, pulling muscles, breaking bones and even losing fingers and toes. Spring fever can often lead to a trip to the emergency room. Lawn mower hazards Dr. John Tongue, an orthopedic surgeon near Portland, Ore., says that he knows spring is here when people start showing up at his office with mangled fingers and toes. The cause: an old lawnmower that ended the winter in even worse shape than its owner. The thing runs poorly and is all clogged up, often making its first spin around the yard a bloody one. Various estimates put the number of people injured by lawnmowers from 70,000 to more than 200,000 people each year. "We get folks whose great toe is cut right off," Tongue says. "Sometimes multiple toes are chewed up. They're really bad injuries. They're the [harbingers] of spring. It's like the first robin looking for the first worm." Running injuries Anyone who watches sports knows what a hamstring injury looks like. The player sprints either towards a base or down a sideline and there's a sudden jerk, as if the person has been shot in the back of the leg. No one knows how many people pull hamstrings each year, but for the home athlete, it's occurs most often while jogging. Dr. Leon Popovitz, a New York-based orthopedist who treats many world-class athletes, says hamstring injuries are most common among those who haven't run much and don't stretch enough. "If you've been dormant over the winter, start off slow, gentle and deliberate," he says. "I tell patients, injuries are inevitable, but our bodies are meant to move. So don't stop. Treat it appropriately and keep moving." Ladder casualties If you've ever been the victim of a ladder fall, it may feel pretty lonely, but according to a study in the American Journal of Preventative Medicine, more than 125,000 people end up in emergency rooms each year from ladder falls, an increase of more than 50 percent from 1990 to 2005. There are many reasons why, but most result from user error. People tend to keep ladders long after they've become unsafe and often place them on uneven ground, where they're liable to fall over. And when they go down, the most common injury is to the ankle, where a fracture can mean more than a month on crutches. "We see a lot of falls this time of year," said Dr. Dina Morrissey from the Injury Prevention Center at Hasbro Children's Hospital in Rhode Island. "When the weather gets warmer, trauma visits spike." Poison ivy Whether you get it from weeding among what you thought was only pachysandra or by not paying attention during a woodland hike, poison ivy is another sign that spring has arrived. For most people, poison ivy is merely a nuisance. The good news is that with some cortisone cream or calamine lotion and a little time, everything should be fine. "The key for most people is to educate themselves on what it actually looks like," says Morrissey. "And if you get exposed, you need to wash the area within 10 minutes with soap and water." Weed-wacker lacerations Weed wackers are actually pretty safe, unless you don't use eye protection or insist on wearing shorts while using them. But these machines tend to send pebbles and sand winging away from them at great speeds, resulting in nasty leg lacerations and corneal abrasions. Dr. Paul Langevin sees a lot of these injuries in the ER at Hahnemann University Hospital in Philadelphia. They often leave him shaking his head. "The thing about these types of injuries is that they're totally avoidable," he says. "People don't pay attention to details. They don't even read the directions. And then stuff happens." Sunburns The sun shines all year, but it shines best in the spring. Langevin says the spring sun is one of the season's most underrated dangers, causing not just short-term pain, but serious long-term cancer risks. Using sunscreen in summer has been drilled into most people, but they tend to leave it at home until June rolls around. "The sun is very strong in spring, especially as it turns toward summer," says Langevin. "I get that people want to be out there and tan. But if they won't put on sunscreen, at least take a couple aspirin beforehand, because that burn is going to hurt." Bees Anyone who's been stung by a bee knows how painful it can be. For some, it can even be deadly. To a certain extent, getting stung by a bee is a matter of chance. But Morrissey says that people can still take some precautions to minimize it. "Don't drink sugary drinks outside, because bees like to fly into them and you can get stung on the lips," she says. "And there are a lot of bees in the grass, so I recommend not walking barefoot outside." Don't walk barefoot outside? Might as well cancel spring and summer altogether. Trampoline traumas Most people probably think of trampolines as child's play. But they've also become a fun way for adults to bounce away a warm spring day. Like children, they're getting injured in alarming numbers. About 100,000 people are hurt on trampolines each year, according to a study in the journal Pediatrics. The most common injuries include sprains, dislocations and fractures. One of the most gruesome is the open dislocation, which New York Yankees pitcher Joba Chamberlain suffered last spring while playing with his son. In an open dislocation, the bone punches through the skin, creating a bloody injury that can lead to amputation. "It's what we call an orthopedic emergency, because the person needs to get into an operating room right away," says orthopedist Popovitz. "The thing about trampolines is that a lot of people who aren't very physically fit get that Superman feeling on one. But they have trouble planting their foot well, and when they come down bad things happen." Gardening injuries Is there any more pleasant way to spend a beautiful spring day then out in the yard gardening? Unfortunately, yard work often requires long periods of time bent over the ground pulling at things that don't want to come out. It also demands moments of brute strength lifting heavy stones, landscaping timbers or swinging a sledgehammer. The result is often back strain and, in the worst cases, a slipped disc, which can require surgery and put people out of commission for months. Orthopedic surgeon Tongue says back injuries from gardening are very common, especially among baby boomers. "It's part of something I call 'Boomeritis,'" he says. "A lot of them are unwilling to slow down, so they get hurt trying to maintain the gardens and yards they had when they were younger." Motorcycle injuries For thousands of motorcycle lovers, spring means it's time to dust off the old hog and hit the open road. Unfortunately, an increasing number of people are getting hurt. The Centers for Disease Control reports that between 2001 and 2008, more than 1.2 million motorcyclists were treated in emergency rooms, with 34,0000 being killed. As a result, the CDC strongly advocates wearing a helmet. But helmet laws are under attack, as advocates of repeal argue that some studies show wearing a helmet might actually be more dangerous than going without one. But Langevin says he's seen enough serious injuries to believe that anyone riding a bike should wear protective head gear. "The two most serious injuries we see are [to the] head and neck, and helmets definitely help with head injuries," he says. "But people want a sense of freedom and unrestricted sensation, so they risk it."

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Embarrassing health issues we hate to discuss with the doctor. Embarrassing issues Have you fidgeted your way through a physical exam, too shy to bring up your weird warts or bothersome blushing? You're not alone. A Mayo Clinic study found that most people go to the doctor for skin disorders, joint disorders, back problems, cholesterol issues and upper respiratory conditions. Once they get in the exam room, though, many of these patients may have other, more embarrassing conditions to discuss. Read on for some classic "Um, there's one more thing, doc" conditions. Constipation and diarrhea Having trouble getting the train to leave the station? Constipation is a very common problem and is easily fixed, says Dr. Walter "Ben" Koppel, who practices internal medicine in Baltimore. "If you feel uncomfortable, drink increased amounts of water, coffee, tea or juice and take a mild laxative," Koppel says. Get some exercise, avoid alcohol, which just dehydrates you, and bulk up on fiber think cereals, bran muffins and prunes. Those going in for surgery or chemotherapy should note that constipation is a common side effect of medications, particularly codeine-based painkillers.Going too much? Diarrhea can also be caused by medication, as well as certain foods such as milk or cheese if you're lactose-intolerant, viral infections, parasites or bacteria. It usually goes away within a couple of days, but diarrhea that sticks around may indicate something more serious, such as Crohn's disease, colitis, celiac disease or irritable bowel syndrome. Bring it up with your doctor. Discharge Most women know that white or clear vaginal discharge is perfectly normal and may increase with stress, ovulation, pregnancy or sexual arousal. But what if the color or odor starts to change? "Yellow or green discharge, odor or blood-tinged discharge should be evaluated," says Dr. Jennifer Gunter, an ob/gyn and sexual health expert based in San Francisco. With women, the possible culprits include: Yeast infection. Intense itching should be your tipoff here. Bacterial vaginosis. This may have an odor, as well. A forgotten tampon or condom. A sexually transmitted disease, such as gonorrhea or chlamydia. Abnormal discharge in men seems to be a bit simpler. "A penile discharge is typically considered an STD until proven otherwise," Gunter says. Penile discharge can be clear, yellow or green and is often accompanied by that infamous "burning sensation" while urinating. The most common causes are gonorrhea and chlamydia; both can be treated with antibiotics. Hemorrhoids Feel as though you're sitting on a marble? Chances are it's a hemorrhoid, internist Koppel says. "A hemorrhoid is basically an enlarged blood vessel," he says. "It's a varicose vein in a very delicate area." Symptoms for this very common condition include itching, irritation, pain and bleeding in the anal region. Causes include straining, chronic constipation or diarrhea, obesity and pregnancy.Keeping the area clean and treating with over-the-counter ointments containing hydrocortisone and pads with witch hazel may soothe the pain and itching. Baths and pain relievers can also help. Persistent, painful or particularly large hemorrhoids may require rubber band ligation or surgery. Is your hemorrhoid causing excessive pain or blood loss? Definitely bring it up with your doctor. Herpes Caused by the herpes simplex virus and spread via sexual contact, genital herpes is one of the most common STDs around. "About one-third of the population has herpes type 2, most commonly associated with genital infections, and 90 percent has herpes type 1, most commonly associated with cold sores," ob/gyn Gunter says. Symptoms can include pain, itching and small blisters that rupture and scab over. But many people experience no symptoms whatsoever. "Most people who have herpes don't get lesions, so it's common for people to pass it along without knowing it," Gunter says.Stress, surgery, fatigue and illness can trigger outbreaks. Antiviral medications can lessen their severity and frequency and minimize the chance of transmission; condoms also help with this. Unlike HPV or genital warts, there is no vaccine for herpes. But, Gunter says, "People are working on it." Incontinence Babies and the elderly aren't the only ones with this problem, says Dr. Jennifer Anger, faculty urologist at Cedars-Sinai Medical Center in Los Angeles. Men and women of all ages suffer from it, too. Urinary incontinence generally falls into two categories: stress incontinence (leakage with a cough, laugh or sneeze) and urge incontinence (leakage on the way to the bathroom). "Stress incontinence is very common in younger women after vaginal delivery," Anger says. Ditto for men who've undergone prostate surgery or treatment. Others may experience temporary incontinence due to medications, bladder irritation, overhydration or a urinary tract infection.Anger recommends Kegel exercises for stress incontinence and behavior modification for urge incontinence. "Cutting down on fluids can actually help," she says. "People think you're supposed to drink eight glasses [of water] a day, but if you're peeing your pants, you should cut your fluids down." Medications, Botox shots into the bladder and even surgery are all used to treat incontinence. Man boobs Overdeveloped breast tissue in men, officially known as gynaecomastia, is a common condition caused by hormone imbalance, medication, old age or even a rare genetic disorder. More common in teenage boys and older men, it can also be seen in newborn baby boys, because of estrogen passed from mother to child. In babies, it's a temporary condition and will soon disappear; in teenage boys, it will usually go away within a couple of years. Others, though, have to live with the condition, which can cause great embarrassment, says Dr. Lisa Sowder, a Seattle plastic surgeon.While obesity is often blamed, Sowder says it can happen to anyone. "Some men are very buff, no body fat at all, and they have overdeveloped breast tissue," she says. Medication can help those with hormonal imbalance. For others, there's plastic surgery either liposuction or alternative methods which can be "very effective," Sowder says. Excessive sweat Sweating is normal and healthy, but excessive sweating the kind that requires you to change your shirt three to four times a day is due to a condition known as hyperhidrosis. Around 3% of the population suffers from this hereditary medical condition, which can cause excessive sweating on the face or head, underarms, hands and feet even when it's not hot and the person is not exercising. Symptoms usually begin in childhood and continue through adulthood; social anxiety and embarrassment are common associations.Treatment can include prescription antiperspirants, medications, surgical sweat-gland removal and Botox shots, which block the nerves that trigger sweat glands. "The big news is that Botox is now covered by many insurance policies for primary hyperhidrosis of the underarms," says Dr. Hema Sundaram, a dermatologist with offices in Rockville, Md., and Fairfax, Va. She says the shots offer a "tremendous improvement in the quality of life" for her patients. Uncontrollable blushing Most of us know what it's like to blush, but some people seem to be on a frustrating, never-ending loop of blushing and flushing. "Flushing can be a significant embarrassment and limit patients' social activities," Sundaram says. Uncontrollable blushing has even been cited as the reason for at least one suicide. Caused by an overactive sympathetic nervous system, chronic blushing usually begins around puberty and is thought to affect between 5 and 7 percent of the population. It is marked by uncontrollable blushing at inappropriate times. Laughter, surprise, anger, frustration or even temperature changes can all trigger a blush, along with the usual suspects: embarrassment, self-consciousness and shame. And sometimes, the person will flush for no reason at all.Treatment methods include biofeedback, beta blockers, hypnosis and even surgery. In addition, two promising new topical medications have been shown to "directly reduce the inflammation and blood vessel dilation that causes flushing and redness," Sundaram says. Warts Caused by low-risk HPVs, warts are very prevalent. "I imagine virtually everyone will have a wart sometime in their life," internist Koppel says. Not all warts are alike, though. Common warts are rough and shaped like a dome; painful plantar warts show up on the bottom of the foot; plane warts are flat and smooth and are more common in children; and filiform warts are stalk-like and usually found on the eyelids, neck and armpits. Since they're viral, warts can be spread from person to person or even from one part of the body to the other.Most warts disappear on their own, but many people opt for treatment with salicylic acid, cryotherapy or outlandish "cures" involving everything from potatoes to dog poop. Koppel's favorite? "Putting duct tape on warts can decrease the size and make them go away completely," he says. "Resins in the gum of the tape may kill the virus." Weird urine color/smell As with bowel movements, diet can significantly affect the color and smell of your urine. Asparagus is infamous for giving pee a weird smell; similarly, beets, blackberries, medications and vitamins can tinge urine red, orange, bright yellow or even blue. Sometimes, though, a weird color or smell indicates a urinary-tract or bladder infection or something more serious. "Normal urine doesn't really have an odor when it comes out," urologist Anger says. "If there's an odor, make sure there's not a bladder infection." Frequency, urgency, burning and cloudy urine are classic symptoms of this. Brown or reddish pee are signs you need a urologic workup to check for blood. Anger says minor fluctuations in color are normal and often indicate a person's hydration status: "If it's on the dark side, maybe they haven't been drinking enough water." But if your pee is consistently off-color, definitely see your doctor.

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Who gets Alzheimer's? Unraveling the mystery About 5.2 million Americans currently suffer from Alzheimer's disease, and the aging population will drive that number to an estimated 7.1 million by 2025, according to the Alzheimer's Association. Researchers have identified several types of brain abnormalities in people with the disease, notably plaques made of clumps of beta-amyloid protein and tangles of a protein called tau. Both correlate with the death of brain cells, leading to progressive memory loss, dwindling social skills and, eventually, death. As Dr. Marwan Sabbagh, director of the Banner Sun Health Research Institute and co-author of "The Alzheimer's Prevention Cookbook," puts it, Alzheimer's memory loss goes beyond the usual "I forgot where I put my keys" to "I forgot what my keys are for." Age, family history, having the Apolipoprotein E genotype and being female are the leading predictors of the disease. But researchers are finding other predictive correlations, especially in lifestyle. Biomarkers Several biomarkers seem to correlate with Alzheimer's, including certain proteins in spinal fluid or blood and mutations detectable by brain imaging. Michael Weiner, principal investigator for the Alzheimer's Disease Neuroimaging Initiative and director of San Francisco's Center for Imaging of Neurodegenerative Disease, works with PET scans of study participants' brains. While definitive Alzheimer's diagnoses have formerly been made postmortem, Weiner said he was surprised to discover he could detect the Alzheimer's-correlated amyloid protein in living people. Brain changes can begin 25 years before the onset of the disease. A 2012 study led by Dr. Michelle Mielke of the Mayo Clinic found that women with the highest level of a fatty compound called serum ceramide in their blood were 10 times more likely to develop Alzheimer's than women with lower levels of the compound. However, patients often avoid these types of tests for fear of losing medical insurance. Heart history Trouble with the vascular system is linked to Alzheimer's. High blood pressure, especially in midlife, increases your risk. So can your heart history. People who have previously had a heart attack are more than twice as likely to develop dementia, whether it's Alzheimer's or another type. Weiner emphasizes the importance of controlling your blood pressure. Decreasing stress also helps lower your risk of developing Alzheimer's. Diabetes and obesity Insulin-resistant diabetes could double or even quadruple your chances of getting Alzheimer's. An enzyme in your brain is responsible for decreasing both insulin and amyloid, so too much insulin may interfere with the enzyme's ability to remove the amyloid. Obesity also increases your odds, especially for women, who may be three times as likely to develop Alzheimer's as their thinner peers, according to the Fortanasce-Barton Neurology Center. Obese men increase their risk by about 30 percent. Exercise benefits both the obese and the diabetic. Dr. Joe Verghese, director of the Resnick Gerontology Center at the Albert Einstein College of Medicine, prescribes physical activity and clean living. He admits that both he and his patients might rather take a pill than exercise and eat right. "I hate exercise," he says. "But I do it because it's good for me. A lot of this is common sense." Low education Lower levels of formal education and a general lack of mental stimulation correlate with increased risk of Alzheimer's. Verghese led a study that identified dancing as the most helpful physical activity for avoiding Alzheimer's, partly due to the social aspect. "You don't usually dance alone," he says. "Social interaction has been said to reduce stress levels, which are bad for the brain." Sabbagh agrees, noting, "People who do volunteering, traveling, crossword puzzles you name it, those people tend to be better off intellectually." But the science is fuzzy, he says, because socially engaged people tend to take better care of themselves in general. He's also uncertain about the dose and intensity. "If I do three hours of volunteering or sudoku versus one hour, am I more protected?" he asks. And does he have to do the New York Times crossword, or is the one in his local Arizona paper sufficient? Lack of fruits, vegetables and spices in diet Diets low in vegetables may speed cognitive decline. One reason for this involves homocysteine, an amino acid in blood plasma. Higher levels seem to increase your risk of Alzheimer's, among other deadly diseases. You need folate and other B vitamins to properly break down homocysteine. While all types of vegetables will help, Sabbagh recommends kale, squash, eggplant, collard greens and blueberries as cognitive superstars. Certain spices, notably cinnamon and turmeric, may also have a dramatic effect. "There's clear evidence that people in India, at least from epidemiological data, have less Alzheimer's," says Sabbagh. "One of the environmental things people attribute it to is the presence of turmeric." He also recommends following the Mediterranean diet. Head traumas Boxers' cerebral spinal fluid contains elevated markers for Alzheimer's disease, according to a 2006 study led by Henrik Zetterberg of the Sahlgrenska Academy at Göteborg University in Sweden as well as a larger 2012 study led by Sanna Neselius at the same institution. In Alzheimer's earliest stages, the disease can change levels of beta-amyloid and tau proteins associated with clumps and tangles in spinal fluid. Boxers who have the Apolipoprotein E genotype are at even greater risk. Alzheimer's patients who suffered significant head injuries before age 65 showed symptoms at an earlier age than those who hadn't had head injuries. Sabbagh recommends avoiding contact sports involving your head and using protective headgear. Gait changes A deteriorating gait and the inability to simultaneously walk and talk may indicate the onset of Alzheimer's. "Walking while talking is a divided attention task," says Verghese, who has long studied gait changes in patients with non-Alzheimer's dementia. "Now, if you are in the early stages of dementia or actually have dementia, then this becomes more challenging because you have limited attention resources." Five different studies presented at the 2012 Alzheimer's Association International Conference tied gait change to the disease. Alzheimer's correlated with slower and/or erratic walking and difficulty in performing such tasks as walking while counting backward. Poor navigation Since Alzheimer's starts in the hippocampus, often called the brain's seat of memory, disorientation is a hallmark of the disease. This accounts for why people with Alzheimer's are notorious for wandering off and getting lost. "Navigational problems might arise very early in the course of cognitive decline," says Verghese. He's now working on a National Institutes of Health-funded study that looks at people's ability to navigate and whether those who are navigationally challenged will face faster cognitive decline. Depression and social withdrawal People who suffer from depression earlier in life are more likely to develop Alzheimer's as they age. A study by the Multi-Institutional Research in Alzheimer's Genetic Epidemiology group, led by Robert Green of Harvard Medical School and published in Archives of Neurology in 2003, found a significant link between Alzheimer's diagnoses and people who had shown symptoms of depression within the past year. So while doctors have long noted that people with Alzheimer's tend to become depressed and withdraw socially, recent studies show that the depression predates dementia. Sleep problems Sleep disorders such as sleep apnea have been linked to cognitive deficits. Previous studies found Alzheimer's plaque developing in mice's brains when their sleeping schedules were significantly disrupted. A study released in 2012 correlated sleep disruption and Alzheimer's in humans. The Washington University study, led by David Holtzman of the college's Department of Neurology, studied 145 cognitively normal people. Those with biomarkers for Alzheimer's, as measured in their spinal fluid, were the worst sleepers. They spent more of their time in bed awake and napped more frequently during the day than those without the Alzheimer's biomarkers. Sleep apnea is also linked to nighttime cardiac events and high blood pressure, both of which also correlate with Alzheimer's. A few lifestyle tips to end on hopeful note Despite what he describes as nihilism about the disease within much of the medical community, Sabbagh emphasizes that there's hope. Medications to treat the disease have improved in the past 16 years, he says. "The field itself is moving forward very rapidly. Granted, there are lots of frustrations and failures, but that doesn't mean the science has stood still." Sabbagh recommends making lifestyle changes as a preventative strategy right away. Eat your greens. Exercise. Value your social connections, and use your brain power. "You should not wait," Sabbagh says, "because by the time you become symptomatic, the pathology in your brain is significant."

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Identifying the culprits that steal away with bits of memory and cognition. Preoccupation Strong emotions ranging from ecstasy to deep sorrow can leave us one step removed from the world around us. Picture a teenager in love who daydreams through conversations and can't concentrate in class. "Someone who is love-struck is more affected by hormones, like oxytocin and endorphins, that increase affiliative behaviors and pleasure," says Penny B. Donnenfeld, Ph.D., clinical psychologist in private practice in New York City. "They do get preoccupied with thoughts of their love interest, and it can interfere with concentration and attention, which can then impair memory storage. But that will happen in varying degrees of severity; many will be better able to put the romantic preoccupations aside." Concussion "Monday Night Football" fans may recall a game from a few years ago when wide receiver Keyshawn Johnson was knocked out cold during a game, but later went on to score the winning touchdown. "Keyshawn said he couldn't remember the last four plays," recalls David Patterson, M.D., Medical Director of the California Brain Injury Association (CALBIA) and of the Casa Colina Centers for Rehabilitation. "He went into automatic behavior running plays, catching the ball but couldn't remember the details." Dr. Patterson explains that mild brain traumas can cause a disruption in the brain's metabolism of glucose, which it needs to process information, and/or in the brain's electrical activity. The extent of memory loss can be a marker for the severity of a brain injury. Traumatic emotional events The profound effects of post-traumatic stress disorder (PTSD) are now better understood and better treated than ever before. Depression, personality changes, difficulty concentrating, auditory and visual hallucinations, and memory loss are among the broad range of life-altering symptoms that may be triggered by a traumatic event. Signs of PTSD typically arise within about three months of the event, though some traumas, such as childhood abuse, may percolate in the conscience for decades. Drug and alcohol abuse Surely it comes as no surprise that various substances can alter cognition, perception, and action; that's at the heart of their appeal. For some common drugs, including alcohol, marijuana, and cocaine, the cognitive effects on a casual adult user are limited to the duration of the high. As noted by Mitch Earleywine, Ph.D., associate professor of psychology at State University of New York at Albany and author of The Parents' Guide to Marijuana, short-term memory loss is a well-documented component of aging even if middle-aged cannabis users often attribute it to their herb use. Enough alcohol, however, will inhibit the ability of the brain's memory center to record events as drinking progresses. Abusers of methamphetamines are known to experience symptoms of severe cognitive dysfunction after a fix such as "crank bugs," the sensation of having insects crawling on the skin even though their tolerance has worn away the drug's euphoric effects. Lack of sleep According to the National Sleep Foundation, in 2008, Americans were averaging 6 hours and 40 minutes of sleep per night during the work week. A hundred years ago, we averaged 9 hours. Though most people function well with fewer than the recommended 7 to 9 hours, sleep studies have repeatedly shown that people are best able to perform memory tasks and creatively solve problems after a full night's rest. Concentration, emotional control, and even motor skills will start to deteriorate when your brain and body are deprived of sleep. In addition, people who have stayed awake for several days on end have reported hallucinations and severe paranoia. Poor diet Research has not yet quantified the specific effects of a good diet, nor a bad one, on mental health. But we do know that omega-3 fatty acids (found in fish, soy, flax, nuts, and other sources) help provide the body with the amino acids it needs for healthy cell formation, and play a role in the production of neurotransmitters in the brain such as serotonin and dopamine. Arguably, healthy brain cells (neurons) will perform better than unhealthy ones, thereby promoting cognitive clarity, a well-functioning memory, and positive mood. While a few deep-fried Oreos won't bring down your IQ or destroy your memory, it's generally accepted that a healthy diet aids the brain in maximizing its potential. Being startled When concentration is broken by a surprise, the memory of whatever one was thinking or doing may momentarily be erased. The temporary lapse is probably explained by the fight-or-flight response, a survival mechanism that's hard-wired into all animals. Presented with a sudden event that may be a threat, a rush of adrenaline redirects and commands your full attention. "If you're walking along a trail and a bear appears, you're going to home in on every detail and become hyper-alert," offers Dr. Patterson. "You may remember all the events of that confrontation as if they had happened in slow motion but you wouldn't necessarily remember what path you were on before running into the bear." Lyme disease A big problem caused by a tiny bug, Lyme disease (which, contrary to a popular myth, did not originate in Lyme, Connecticut) is a tick-borne illness caused by the bacterium Borrelia burgdorferi. Ticks carried by deer transfer the bacterium when they feed on human blood after boring into the skin.The disease causes a number of neurological and cognitive impairments, some of which result from dysfunction in the cerebral cortex. People with late-stage Lyme disease are known to have attention impairments, difficulty concentrating, and memory trouble that can progress from short-term to long-term loss. In some cases, patients experience problems with memory-related tasks such as tying their shoes or using the wrong word in a sentence. Oxygen deprivation Brain tissue requires a regular supply of oxygen, which it gleans from the flow of oxygen-rich blood. If the lung's supply of air is momentarily cut off say, from choking on a piece of food or getting squeezed in a tight headlock the heart will race to increase blood flow and send the system's available oxygen to the brain. Mild episodes of cerebral hypoxia such as this may leave you dizzy or cognitively fuzzy for a moment, but you'll usually recover quickly and completely. Smoke inhalation and sudden changes in altitude can cause the same symptoms. Short-term memory loss is a common result of oxygen deprivation caused by a seizure or a severe concussion. Neurocysticercosis Queasy reader warning: This is pretty gross at every level. Neurocysticercosis is a parasitic infection of the nervous system that begins when the eggs of a T. solium tapeworm are ingested. These eggs are typically found in the raw or undercooked pork from a pig that has eaten human feces, and in feces accidentally ingested as the result of poor hygiene. Still reading? Once the eggs are swallowed, their protective capsule dissolves in stomach acid, releasing larval cysts into the gastrointestinal tract. The larvae cross over to the bloodstream and make their way into the brain, where they cause an infection that can lead to hydrocephalus excess fluid in the brain. Symptoms of this potentially deadly condition include, among other things, seizures, headache, difficulty focusing, memory loss, problems with balance, and confusion. Stress and anxiety In small doses, stress and anxiety contribute positively to our mental functioning; they implore us to focus our attention and resolve the situation causing our discomfort. For example, if you're nervous about a big test, you may concentrate more intently on your studies. However, when compounded, their effect can become psychologically and neurologically counterproductive. "There is research that suggests severe stress or chronic stress can actually affect the hippocampus, a part of the brain that is involved with memory formation," says Penny B. Donnenfeld, Ph.D. She also notes that the body's release of stress-related chemicals such as cortisol can put the system into overdrive and leave one feeling distracted, panicked, and fatigued.

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Not all body myths are harmful, but facts often become distorted over time. Fact and fiction If you believed everything you heard, you'd never read in the dark for fear of going blind, you'd avoid crossing your eyes to prevent them from staying that way, and you'd eschew dental checkups believing plaque removal loosens teeth. Not all body myths are harmful, but facts often become distorted over time. Myth-busting experts help separate fact from fiction among these popular, long-standing beliefs. 1. If you cross your eyes they'll stay that way Your mom may have told you this as a child, making you forever frightened at looking down the bridge of your nose. "It's simply not true," says Dr. Benjamin H. Ticho, associate professor of ophthalmology at the University of Illinois Eye & Ear Infirmary. Looking at your nose creates normal convergence (the amount the eyes rotate toward each other to view a near object), says Ticho. "In crossed eyes, one eye looks straight and the other looks crossed." Crossed eyes occur more often in children but only in extreme situations in adults (i.e., stroke, Graves' disease). 2. Reading in the dark will ruin your eyes Reading by flashlight in the pitch dark won't ruin your eyesight, but it will make it harder to read, says Ticho. Your eye contains two types of photoreceptors (in the retina): rods and cones. Cones enable you to read and see colors and rods detect motion in your peripheral vision and enable you to see in dimmer light. "One reason you can't read with your peripheral vision is because you're using your peripheral retina, which is mostly rods," says Ticho. When you turn the lights off, your eyes also switch from the cones to the rods. Rods don't work as well for reading, but you won't do any harm aside from a little eye strain. 3. Eating carrots helps your vision Unless you're deficient in vitamin A, eating carrots likely won't make a difference in how well you see, says Ticho. "For the vast majority of people who eat a good diet, eating carrots or other vitamin-A-containing vegetable isn't going to make their photoreceptors (cells in the retina) work any better." However, a healthy diet containing carrots is shown to reduce the progression of macular degeneration, the leading cause of blindness in the above-60 age group, says Dr. Sandy T. Feldman, an eye surgeon who is the medical director at ClearView Eye & Laser Medical Center in San Diego. "In addition to beta carotene, carrots contain lutein and zeaxanthin, important antioxidants for eye health," says Feldman. 4. We use only 10 percent of our brains On days when you can't recall a name or phone number, it's tempting to wish for more brain power. Only we're using all that we have, just not all at once, says Dr. Marie Pasinski, staff neurologist at Massachusetts General Hospital, faculty member at Harvard Medical School and author of "Beautiful Brain, Beautiful You" (Hyperion, 2010). "Think of your brain as a computer with special programs and software to allow it to perform an amazing array of tasks," says Pasinski. At any given time, not every single application is in use. When we are focused on a specific task, the parts of the brain needed for that task become more active. 5. If you swallow your gum, it'll take 7 years to digest Swallowing your gum on that amusement park ride last summer does not subject you to a gummy digestive tract for seven years, says Dr. Richard Desi, a gastroenterologist with the Institute for Digestive Health and Liver Disease at Mercy Hospital in Baltimore."This is certainly a myth. A portion of gum is indigestible, and like any indigestible substance that is consumed, it will simply pass through the gastrointestinal tract and be evacuated." The digestible ingredients in gum do not take any longer than other foods to digest. And the indigestible portion does not "stick" around one's intestines for years, says Desi. 6. You can tell the gender of the baby by the way the mom carries the child This oft-repeated myth says if a pregnant woman carries high she's having a boy; if she's carrying low and wide it's a girl. "This myth has been around forever, but there's no good data to show there's any truth in it," says Dr. Robert Atlas, chair of the Department of Obstetrics at Baltimore's Mercy Medical Center. "There's no reliable way to predict the gender of a baby by looking at a woman. Besides, anyone has a 50-50 chance of being right." 7. Professional removal of plaque loosens your teeth The opposite actually holds true, says John Koutsoyiannis, DDS, founder of SoHo Smile in New York. "The reality is if you leave plaque on your teeth it turns into tartar. Not removing it can loosen your teeth." If a person hasn't had her teeth cleaned in a long time and her teeth are compromised, she may feel spaces between the teeth once the tartar is removed, which may make them feel loose, says Koutsoyiannis. "Or, in cases of severe periodontal disease, the tartar may be holding the teeth together and [they] were loose all along." 8. A cold shower can dampen libido Showering with cold water may shock you out of sexual frustration, but there's no physical reason it should do much to dampen your libido, says Atlas. "The shock to a man's body triggers the cremasteric reflex, however, which causes a muscular pulley action that pulls a man's testicles up into his body to seek a warmer environment, which could temporarily dampen libido." (A study from 1993 done by the Thrombosis Research Institute in England actually found an increased number of virus-fighting white blood cells and increased testosterone in men after a cold shower. So the opposite may actually hold true.) 9. Only women have a biological clock A woman's biological clock may tick louder, but a man's fertility also decreases with age, according to research from Johns Hopkins University. While women are born with all the eggs they'll have for life, men can manufacture sperm throughout their lifetime. But the quality of their genetic material decreases. "Men over 45 years old have a higher risk of fathering children with genetic abnormalities," says Atlas. "This occurs most often in single-gene defects such as Huntington's disease as well as muscular dystrophy." Research from Mount Sinai Medical Center in New York also shows that men older than 45 have twice as much damage to their sperm as men under 30. 10. Cutting your hair makes it grow faster If you want long hair, cutting it more often won't make it grow faster, says Dr. Joel Schlessinger, board-certified dermatologist and founder of LovelySkin.com. "Hair grows at a standard rate all the time, but it eventually falls out," says Schlessinger. We lose about 150 to 200 hairs a day. Luckily, most people grow about 200 hairs a day, so we replace this loss. Once people stop replacing these hairs, baldness or thinning can happen. Some people have weaker hair, which makes it fall out earlier and leaves them with shorter hair in general. "Cutting their hair will make it seem like it is coming back faster, but in truth it is growing at the same rate," says Schlessinger. 11. Cracking your knuckles causes arthritis Your office mate who goes around cracking his knuckles may be annoying, but he's not any more likely to develop arthritis than anyone else, contrary to this popular belief. "Cracking the knuckles does not cause arthritis," says Stephen L. Burnstein, D.O., F.A.C.R., board certified in internal medicine and rheumatology and a professor at the University of Medicine and Dentistry of New Jersey. "The popping noise heard is from displacement of air in the joint and/or the supporting ligaments and tendons gliding over the joint surfaces." If you have arthritis, practice gentle stretching over cracking your joints to loosen them up, says Burnstein. 12. Eating after 8:00 pm causes weight gain Eating too much at any time makes you gain weight, says Dr. Melina Jampolis, nutrition specialist and author of "The No-Time to Lose Diet: The Busy Person's Guide to Permanent Weight Loss" (Nelson Books, 2007). "There is nothing unique about eating too many calories after 8 p.m.," says Jampolis. "This just happens to be the time that people snack mindlessly on chips and dessert while watching TV." Nutritionists and weight-loss doctors suggest not eating after 7 or 8 because, by eliminating late-night snacking, it automatically cuts calories. But there's nothing different metabolically about the way your body handles calories in the evening, says Jampolis. 13. To get rid of hiccups, have someone scare you From drinking water to swallowing a spoonful of sugar and having a friend pop out and scare you, many methods are supposed to get rid of hiccups, says Desi. "Of course if there were one that worked well, the other methods would not exist. Therefore, most of these methods have variable success with curing hiccups." Hiccups are a spasm of the diaphragm, which is a muscle used in respiration (breathing). "Scaring someone is, theoretically, supposed to cause them to gasp or scream, therefore stretching the diaphragm and hopefully break[ing] the spasm." 14. Tanning booths are safe as long as they don't contain UVB rays Any and all tanning booths are unsafe, says Schlessinger. "UVA rays are just as damaging as UVB. Although UVB rays are known for burning skin, they also cause cancer." Organizations that promote indoor tanning propagate these myths in an effort to encourage business, says Schlessinger. The World Health Organization recently moved tanning beds to its list of cancer-causing items. Look for a sunscreen with both UVA and UVB protection and at least an SPF of 30. "There is no such thing as a safe tan."

health

Bypass these bad habits to avoid looking old beyond your years. Turn back the clock Aging is inevitable, but you can still feel and look younger than your years if you know a few facts. If you're fatigued in the middle of the day or notice new lines on your face in the morning, your everyday habits may be adding more years to you than you know. Experts give advice on ways to turn back the clock. You're a night owl Staying up late is fun in your teens, but burning the midnight oil can make you look older as you age. Beauty sleep is not just an old wives' tale. "Sleep deprivation causes bags under the eyes and droopy, tired eyelids and pallor," says Dr. Allen Towfigh, a board-certified sleep medicine doctor and neurologist affiliated with Weill Cornell Medical Center/New York Presbyterian Hospital. "This makes us look less healthy, and, hence, we appear less attractive to others." To determine how much sleep you need to look your best, add up the number of hours of sleep you get over a period of two weeks (including naps) and divide by 14. You hold grudges If you're unable to let bygones be bygones, you may add years to your body. Several studies show a link between forgiveness and physical health. A study published in the Journal of Behavioral Medicine from 2005 showed that a lack of forgiveness increased nervous symptom activity, contributing to a greater number of medications taken and decreased sleep quality. "Holding a grudge increases stress, which boosts levels of the hormone cortisol," says Dr. Jennifer Landa, chief medical officer of BodyLogicMD, an anti-aging network. "Cortisol contributes to weight gain, raises blood pressure, elevates blood sugar and increases the risk of diabetes." Learn how to let go, and you may live longer. You exercise only when you want to lose weight If your exercise plan starts every Jan. 1 and lasts only until you're able to fit back into your jeans, you may be cheating yourself out of longevity. Many studies show that regular exercise helps prevent age-related diseases and prolongs life span. "Daily exercise helps lower cortisol levels and increases beneficial hormones like testosterone," says Landa. "It also helps control high blood pressure, improve mood and keeps us strong and flexible as we age." The American College of Sports Medicine recommends 30 minutes of activity most days of the week. You have a sweet tooth If you never say no to dessert, you may be saying yes to more wrinkles. "Sugar increases aging of every part of our body," says Landa. "Eating a diet high in sugar will not only damage your waistline but it will increase your risk of diabetes and can even cause skin problems, especially acne and wrinkles." When you eat sugar a process called glycation occurs, where the sugar in your bloodstream attaches to proteins, forming new molecules called advanced glycation end products, or AGEs for short. These AGEs damage nearby protein fibers that keep skin elastic. "A better choice would be dark chocolate with low sugar, or if you need to use sweeteners, consider monk fruit, a natural sweetener that doesn't raise blood sugar," suggests Landa. You smoke It's time to kick those butts to the curb if you want to live a long, healthy life. A clear link between smoking and longevity exists, and the earlier you quit the more years you add to your life. A study published in the American Journal of Public Health in 2002 showed that smokers who quit at age 35 add approximately eight years to their life, compared with people who continue to smoke. Smokers who quit at age 65 add between two to four years of longevity. "Smoking causes the release of free radicals . . . which is like rust for your body," says Landa. "Smokers have higher risks of almost any disease under the sun, including cancer, heart disease, dementia and generally premature death." You rub your eyes Tired eyes? Avoid rubbing them if you want to stay younger-looking. Rubbing your eyes breaks down the collagen and elasticity around the area, which produces wrinkles and broken capillaries. "The skin in this area is incredibly thin and extremely sensitive and vulnerable to sun damage and wrinkling," says Dr. Dennis Gross, a dermatologist and founder of 900 5th Dermatology in New York City. "This is why rubbing your eyes may result in broken capillaries." For relief from tired or irritated eyes, instead of rubbing them, try brewing two green tea bags, allow them to cool and place them over your eyes for 10 minutes. If you are concerned about broken capillaries, look for ingredients that build collagen. Applying creams that contain vitamins K and D, as well as including them as part of a balanced diet, can also help. You drink alcohol to excess A moderate amount of alcohol has heart healthy-benefits, but an excess shortens your life, according to a study published in the January 2013 issue of Alcoholism: Clinical & Experimental Research. Alcohol-dependent women showed a 4.6-fold higher death rate compared with the general population; alcoholic-dependent men have a nearly twofold higher risk of dying earlier than the average male. Excess alcohol can lead to heart failure and high blood pressure as well as cirrhosis of the liver and weight gain. The American Heart Association recommends that men limit themselves to one to two drinks a day, and one drink a day for women (one drink is a 12-ounce beer or four ounces of wine). You lose and gain the same 10 to 20 pounds Stay young by attaining a healthy body weight and sticking to it. Losing and regaining weight ages you by increasing your risk of heart disease and diabetes, according to a 2012 study published in The Journals of Gerontology, Series A, Biological Sciences and Medical Sciences. In the study, 80 overweight and obese women followed a five-month diet, losing an average of 25 pounds. They regained an average of 32 percent of the lost weight within the following year. The women who regained weight had increased levels of LDL ("bad") cholesterol, total cholesterol, insulin levels and measurements of insulin resistance, a precursor to diabetes The levels after weight regain were worse than before the women dieted. Dietary counseling and a maintenance program can help. You sleep with your face in the pillow Sleeping with your face smashed into the pillow can make you look years older in a couple of ways. "Persistently pressing your face into a pillow causes trauma to the skin," says dermatologist Gross. Over time, this trauma, aggravated by the friction of a cotton pillowcase, can create permanent creases as collagen breaks down. The skin's ability to regenerate itself is also compromised by the impaired circulation to the part of the face pressed into the pillow, says Gross. Sleep on your back to stay younger-looking, or use a satin pillowcase to minimize the friction. You don't have a way to de-stress When did you last take a vacation or simply relax? Men living moderate- to high-stress lifestyles for a number of years have a 50 percent higher mortality rate, according to a 2011 study from the Journal of Aging Research. The study involved approximately 1,000 healthy men and studied them for an 18-year period. Experiencing more than two major life events a year was enough to increase mortality risk. Chronic stress is linked to many diseases, including cardiovascular, asthma and autoimmune disorders, so taking steps to de-stress can help reduce your risk. The Mayo Clinic recommends using the "four A's" to relax: avoid the source of stress, alter your reaction to it, accept things as they are or adapt by changing your expectations. You eat most of your food on the run or out of a box Living on junk food and fast food dumps unhealthy levels of sodium, fat and cholesterol into your system, which boosts the aging process and increases the likelihood of obesity. "With weight gain comes a higher risk for cardiovascular disease and diabetes," says Amy Goodson, a board-certified specialist in sport dietetics and the Dallas Cowboys sports dietitian. Avoiding processed foods and eating more whole foods reduces the amount of added sugar and fat in your diet and decreases these risks. "Whole, unprocessed foods are also high in fiber, which promotes low cholesterol," says Goodson. Omega-3 fatty acids found in fatty fish (salmon, trout, tuna), walnuts and flaxseed also help decrease inflammation in the body and promote healthy skin and reduce the development of wrinkles. You rarely drink water Increasing the amount of water you drink each day may be the key to younger-looking skin. Water is essential to maintaining skin moisture and helps deliver essential nutrients to the skin, says nutritionist Goodson. "Water helps your skin cells rejuvenate faster. On the reverse, loss of hydration in the skin can cause dryness, tightness, flakiness and tends to make you look older," she says. Dry skin has less resilience and is more prone to wrinkling, which can make you look older. In addition to drinking water, Goodson recommends eating foods high in water content, such as cucumbers, tomatoes, zucchini and eggplant, which are more than 90 percent water.

health

Effortless ways to boost your overall well-being. Small changes, big results Finding the self-discipline to live a healthy lifestyle isn't always easy. But what if healthy changes required little to no effort on your part? Changing the color of your water bottle, displaying a colorful bowl of fruit within arm's reach and chatting with a friend can make you happier, healthier and boost your brainpower with little conscious effort. Here experts talk about ways you can trick yourself into living a healthier lifestyle. Slow your breathing … to fall asleep easier The next time you find yourself tossing and turning and unable to sleep, try slowing your breathing by matching the breathing pattern of your sleeping partner. "When you match your breathing to your partner's, you are practicing a deep breathing technique," says Matthew Mingrone, otolaryngologist and lead physician for EOS Sleep California Centers, San Francisco. Deep breathing serves two purposes: it calms the central nervous system and acts as meditation to quiet the mind. "It helps you focus on sleep and breathing instead of any other worrisome or stressful thoughts that may be keeping you awake," says Mingrone. If you're alone simply try deep breathing yourself: slowly breathe in through your nose, hold a few seconds, and then slowly exhale through your mouth. Surround yourself with blue … and be happier Although it's often associated with feeling down, the color blue may actually do the opposite, according to a study from the University of Sussex. Brain waves of people viewing the color blue showed increased boosts of happiness. Try these ways to boost the blue in your days, from Elizabeth Lombardo, Ph.D, author of "A Happy You: Your Ultimate Prescription for Happiness": · Hang a blue-themed picture on the wall of your office or other room where you spend a lot of time · Get blue pillows on your bed, your couch or even your office chair · Put a blue picture on your refrigerator · Drink water out of a blue cup or water bottle · Choose blue soap in your bathroom · Look out at the blue sky during the day Ask to see the calorie counts when you dine out … and eat less Before you place your order, ask to see the calorie count of the offerings and you may order less food. Even better, translate those calories to the number of minutes it will take you to burn them off. According to researchers at Texas Christian University in Fort Worth, people who ordered from a menu that translated the number of calories in a meal to the number of minutes of brisk walking it would take to burn it all off ordered less food than people who ordered without the calorie burn-off equation labels. "The majority of restaurant meals are three times the calories you'd think," says Lisa DeFazio, Hollywood dietician. "People are often shocked when they see that their favorite meal is 2,000 calories their total daily calorie limit." Knowing it takes two hours of running to burn off a meal may make you think twice about ordering that Alfredo dish. "You may decide it's not worth it, and therefore order something healthier," says Fazio. Smile like you mean it … to boost happiness Smiling when you don't feel happy can help reduce the way your body perceives stress, according to a study published in Psychological Science (2012). Subjects who smiled through a stressful test showed lower heart rates and reported less stress. Other studies from psychologists at the University of Cardiff in Wales found that people whose ability to frown was compromised by Botox injections were happier, on average, than people who could frown. "If you're really feeling down, however, it is a good idea to assess why," says psychologist Lombardo, who suggests posting reminders to yourself to smile. "Oftentimes, being happier better helps you deal with whatever's going on." Sleep in your workout clothes … so you're ready to workout Digging around for workout clothes in the morning may be enough to make you ditch the idea altogether. Sleeping in your shorts and a T-shirt means you're ready to go when you get up, says Tom Holland, exercise physiologist and author of "Beat the Gym." "Another way to psych yourself into working out is to tell yourself you're only working out for 10 minutes," says Holland. "Once you get started you'll likely keep going." In addition, when weight training, trick yourself into doing more repetitions by changing the way you count, suggests Holland. Instead of aiming for 20 pushups, for example, think of it as four sets of five. Light a peppermint scented candle … to curb your appetite The next time you're tempted to grab a donut, try sniffing a peppermint or vanilla-scented candle instead and you're likely to lose your desire to eat it, according to Alan Hirsch, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "Ninety percent of taste is about smell," says Hirsch. "Smelling food creates satiety and can satisfy cravings, so when you're presented with real food you've tricked your brain into thinking you've already eaten it." Spray a tissue or handkerchief with a food aroma or light scented candles. Sniff it a few times whenever you feel a craving. Spike your smoothie … to get your veggies The Academy of Nutrition and Dietetics recommends eating two cups of fruit and two and a half cups of vegetables every day. If you're not a veggie lover, try tossing them into a smoothie and you'll reap the benefits without tasting them, says dietician Fazio. "Smoothies are a great way to hide healthy ingredients." Add a handful of spinach or other greens into a smoothie for added nutrition. Fazio recommends kale, as it's one of the most nutrient-packed veggies, along with carrots and berries to balance out the flavor. Or make your favorite protein smoothie by adding 25 percent broccoli florets along with berries, a banana and honey to taste for a nutritious pre or post-workout drink. Keep fruits and veggies within arm's reach … and you're more likely to eat them In addition to spiking your morning smoothie with veggies, keep fruit within sight and you're more likely to eat it, according to a study published in the journal Environment and Behavior (2012). People ate more apple slices when the apple pieces were placed in a clear bowl and in close proximity versus in an opaque bowl farther away. "To do the same at home, save time by buying pre-cut veggie and fruit trays at the market," says Fazio. When you buy fruit like melon, cut it up and store it in the fridge, but leave it out on the table after dinner so it's in front of you, Fazio suggests. Doodle during important phone conversations … and improve your memory The next time you're in an important meeting or listening on the phone to a conversation, try doodling at the same time and you're more likely to remember key facts. Doodling geometric shapes while listening to a monotonous mock telephone message listing names of people coming to a party enabled study participants to recall nearly 30 percent more information on a recall test, according to a study published in Applied Cognitive Psychology (2010). The researchers speculate that doodling helps people concentrate by stopping the mind from wandering without interfering with the task of listening. Make small talk … and improve mental functioning Chitchatting with others not only keeps you in touch but also makes it easier to solve problems, according to a study published in the journal Social Psychological and Personality Science (2010). According to the study, brief social contact helps improve executive function, which includes working memory (short-term memory), self-monitoring and the ability to suppress internal and external distractions all essential for solving life problems. Study participants who engaged in brief conversations where they simply were told to get to know the other person showed increased performance on a variety of common cognitive tasks. The scientists believe the performance boosts relate to engaging other peoples' perspective on things. Clench your left hand … to help recall events Clenching your right hand may help you create a stronger memory of an event, according to a new study in the journal PLOS ONE (April 2013). To recall it later, clench your left hand. According to the study, simple fist clenching helps you remember and recall on cue. The study participants were divided into four groups, which clenched their right and left hands in various combinations while being asked to memorize and later recall a list of 72 words. The group that clenched their right fist while memorizing the list and then clenched their left when recalling the words performed better than all the other hand clenching groups. The researchers believe these simple body movements temporarily change the way the brain functions and may improve memory. Choose double-duty products … to reduce your risk of skin cancer To reduce your risk of skin cancer, experts recommend wearing sunscreen whenever you go outdoors. Instead of trying to remember to slather on sunscreen every morning, weave it into your daily routine by using double-duty skincare products, says Debra Jaliman, a New York based dermatologist and author of "Skin Rules: Trade Secrets from a Top New York Dermatologist." "For those with oily skin a nice trick is to use a powdered sunscreen and use it instead of facial powder. It also comes in bronzing colors so you could use it instead of a facial bronzer." For men and women, use body lotions and hand creams with built-in sunscreen after showering or shaving.

health

Be prepared Waiting in line for hours, jetting around the world or running around on a last-minute shopping spree can feel as if you're running a real marathon. The aches and pains you may experience afterward make it even more so. You can use similar approaches to an everyday marathon as you would a real one, says Croix Sather, an inspirational speaker and author, known for running 100 marathons in 100 days. "Focus on the specific results you want to accomplish and enter into all situations being prepared with the tools you'll need. And always make it fun." Try these tips from experts the next time you find yourself in your own everyday marathon. A long commute When the drive in to work stresses you out before you've even started your day, it's time to find ways to cope. A recent study shows that people with a 45-minute commute feel more stress and get worse sleep than those with shorter commutes. The longer the commute, the poorer the person's health, according to the journal BMC Public Health (Oct., 2011). How to deal: An upright posture can boost mood and energy, according to a new study published in the journal Biofeedback (Oct., 2012). "Sit up straight and avoid leaning back, which stresses the spine," says Dr. John Higgins, an associate professor of medicine at the University of Texas Health Science Center at Houston and director of exercise physiology at the Memorial Hermann-Texas Medical Center. "Adjust your seat to 90 degrees and give yourself plenty of leg room, with the steering wheel at a comfortable reach." Also, men should remove items from their back pockets, which may compress nerves. Use a lumbar pillow for your lower back if you have a gap between your lower back and the seat. If you're stuck in traffic and can put your car in park, stretch your calves by pulling your toes up towards you and then towards the floor, recommends Higgins. Cooking all day to prepare for a holiday family meal Standing for hours preparing a meal challenges both your patience and your energy levels. Plus, lifting heavy pans out of the oven, bending and reaching and standing on a tile floor stresses leg and back muscles. How to deal: Consider standing on a cushioned mat like those used in restaurants, says Higgins. "Or wear good walking or running shoes about a half size larger than you usually wear to give you room for swelling throughout the day." High socks or compression stockings can also help prevent swelling. In addition, try simple exercises while you're standing, such as calf raises: Rise up onto the balls of your feet for five seconds and down and then reverse it and stand on your heels; walk around the house to stretch your legs and sit with your feet up and rest your legs for five minutes to help relax muscles. A five-hour interview for your dream job You're dressed to impress and have honed your interview skills. Now the only hurdle remaining between you and your dream job is the five-hour interview, an hour each with five company executives. How can you stay sharp throughout the process? How to deal: What you eat and drink can help or hinder. "Coffee is fine but don't drink so much that you're jittery," says Andrea N. Giancoli, a registered dietician and spokeswoman for The Academy of Nutrition and Dietetics with a Masters in public health. "And be sure to start your day with a nourishing meal before you enter into the interview. Include a lean protein (chicken, egg whites, turkey, etc.), veggies or fruit, a whole grain and a little fat to carry you through the five hours." Giancoli also recommends bringing along one or two bottles of water to keep hydrated. "If you don't get a lunch break, bring along nuts or a granola bar to hold you over," says Giancoli. Taking the red-eye (when you can't sleep on the plane) Flying through the night takes a toll, especially if you can't doze during the overnight flight. Some relaxation techniques may help you catch a few Z's - or at least help you arrive healthy and ready to go. How to deal: To help you relax, make sure to wear comfortable clothing and shoes, says Higgins. U-shaped neck pillows help support your head if you doze off, and make sure to drink plenty of water. Most importantly, walk around every couple of hours or so, suggests Higgins. "This helps reduce the risk of deep vein thrombosis (DVT, blood clots in the leg), which can happen to an otherwise healthy person. If you can tolerate aspirin, take one the night prior to your flight, which reduces the risk of DVT." While seated, keep leg circulation moving with seated calf raises: Rise up onto the balls of your feet and hold for 10 seconds; then switch and roll onto your heels, pointing toes upwards. Waiting in line at the DMV for hours Long lines at the DMV test more than your patience. Your back may also pay the price. "Typically, when we stand still for long periods of time, we tend to position our body in a 'swayback' posture," says Steve Thompson, a certified master physical therapist, orthopedic clinical specialist and CEO of Sport and Spine Therapy of Marin in Marin County, Calif. This places the lumbar spine (lower back) in an extended position, which can cause pain. The stress of waiting also causes increased muscle tension, which can worsen the pain, says Thompson. How to deal: A swayback posture results from a weak core that does not support the legs and/or trunk, says Thompson. "Ideally, you should get in better shape overall beforehand so you can rely on your muscles to help support you during the prolonged standing state. Focus on exercises that strengthen the core and legs." Otherwise, while you're in line, try marching in place, which keeps blood and oxygen flowing through the muscles, suggests Thompson. An all-day, last-minute shopping spree at the mall for gifts You have one day to get to the mall and finish up your holiday shopping before closing time. Running around on the hard floor while lugging packages can cause knee, back and shoulder pain if you're unprepared, says Tim Ramirez, a chiropractor and the owner of Pacifica Wellness in Costa Mesa, Calif. How to deal: The most important thing you can do is wear comfortable sneakers, says Ramirez. "Avoid shoulder and back pain from carrying packages by equally distributing the weight of purchases on each side of your body. Better yet, leave packages at guest services until you're finished shopping." Ramirez also recommends leaving your heavy handbag at home and carrying only what you need in a fanny pack around your waist. And remember to keep calm, he says. "When you're anxious and panicked you don't breathe correctly, which adds to the stress." If you need, sit down at the food court to relax for five minutes. Staying up all night with a sick child Sitting up all night and falling asleep in a chair can wreak havoc on your neck and back. "As severe fatigue sets in, your core musculature would not support you, which could result in altered posture and pressure on the lumbar (lower back) discs," says Thompson. Falling asleep while sitting up can also cause the "chicken bob," where the body realizes that you are falling asleep and snaps awake, creating a similar mechanism to that of a whiplash injury, Thompson says. How to deal: If you are feeling sleepy, try to position your body in a semi-reclined position so your head doesn't fall forward as the body relaxes, says Thompson. Place pillows around your head so it doesn't fall to one side. The ideal position when staying by a loved one who is sick is to lie down on the floor, a cot or on the same bed as that person, if space allows, so the body can be positioned in a supine manner where the body can relax, says Thompson. Crossing several time zones and back within a week International travel or crossing two or more time zones causes our internal clock to become misaligned with the external world, says Dr. Allen Towfigh, a board-certified sleep medicine doctor and neurologist affiliated with Weill Cornell Medical Center/New York Presbyterian Hospital in New York City. "The severity of jet lag typically depends on the direction of travel and the number of time zones crossed. Eastward travel is typically tougher to adjust to. Westward travel prolongs the traveler's day, while eastward travel shortens the traveler's day." Fatigue, headache, gastrointestinal upsets and other symptoms may result. How to deal: Sufferers of jet lag make more errors and have slower reaction times, says Towfigh. "So try to schedule meetings to coincide with when you would normally be at your peak performance back home. And make sure the lights are on, since bright light has been shown to improve cognitive performance." If traveling east, Towfigh recommends going to bed one to two hours earlier than usual and waking up one to two hours earlier than usual for a few days before the trip. Westbound travelers should try to go to bed one to two hours later than usual and wake up one to two hours later than usual. During the flight drink plenty of water to stay hydrated -- and avoid alcohol. Dancing at an all-day wedding reception Dancing and partying at an all-day wedding reception can cause foot pain and lower back spasms if you're dancing in high heels, says Dr. Richard Lee, an orthopedic surgeon with Hoag Orthopedic Institute in Irvine, Calif. "High heels alter weight distribution, so we compensate for that awkward foot position by flexing a lot of different muscles from our lower back." How to deal: A lower heel and less restrictive forefoot is best, says Lee. "In general, the higher the heel the worse the effect. A supportive pair of tennis shoes is best." If you do wear a heel, make sure you've worn them at least two times beforehand, says chiropractor Ramirez. "Don't wear a brand new pair of shoes because you don't know how you'll respond to them." To stay light on your feet, dance near the middle of the dance floor, not near the perimeter where you're more likely to trip, says Ramirez. "When you get home soak your feet in an Epsom salt bath for 20 minutes and relax." Burning the midnight oil to meet a deadline or work project Your boss just laid an impossible deadline on you for an important client. How will you pull together a presentation by morning and be alert enough to make it through to the end? How to deal: There's no magic bullet, nutritionally, says dietician Giancoli. "You might want to drink a lot of coffee to stay awake but you can also get the jitters if you have too much." But if you're caught in that situation, you need to nourish your brain. You want to avoid reaching for candy and junk to get you through the night. Instead, start off that all-nighter with a good meal that includes lean protein, veggies and fruit, says Giancoli. "Also get up every half hour or so and walk around. Your body's not made to sit at a desk all night." Make sure to set up your workstation for greatest efficiency as well. For tips go to here.

health

A cruise vacation may seem like a great way to relax, but it just might cost you your health. Dangers at sea Summer is over, winter isn't yet here, and there's no better time for a refreshing and relaxing cruise. Let the kids enjoy rock climbing, surfing, zip lining, ice skating and swimming while you savor crisp blue skies, warm sea mists and wine coolers on your balcony as you cuddle together and scan the whitecaps for a glimpse of an acrobatic whale. A lush buffet dinner awaits you all in a couple of hours; until then, there are many options for fun on your personal vacation menu. Unfortunately, although a cruise ship may seem like a getaway from daily life and its stressors, potential dangers lurk in every passageway and on every promenade. Dangerous fellow passengers "People assume that a cruise ship is a safe cocoon and get a sense of overconfidence," says Charles Lipcon, a cruise-line maritime attorney in Miami and author of "Unsafe on the High Seas." "Their 'antennas' get turned off. But a cruise ship is like a big city. Would you let your 15-year-old run around New York City alone at 2 a.m.?" Lipcon's cases have included gang rapes of young girls and date-rape drug use. Reported sexual assaults on ships number in the dozens each year, and poorly trained or unqualified cruise-line security guards are often the only investigators after a crime has occurred. "Passengers think they're in the United States, but they're in the country of the vessel's flag and under that country's laws," Lipcon adds. The FBI does have jurisdiction over crimes upon American citizens "on the high seas," but it often has no evidence to work with. Cruise-line personnel, Lipcon says, typically "make no effort to preserve the crime scene. They vacuum the room and steam-clean the sheets." The result: Many perpetrators remain unidentified and unprosecuted. Unhealthy eating and drinking Taking precautions is important to stay safe on a cruise but also to stay healthy. "But health-conscious travelers face an environment filled with excess," says Ellen Bauersfeld, a registered dietitian in Northridge, Calif. "24/7 meals, hundreds of items on a buffet line most of which are high in fat, salt and sugar. Even with good intentions, many fall prey to overeating. "Unhealthy foods trigger addictive changes in brain chemistry, Bauersfeld explains, adding: "Recent research has revealed the dopamine spike that sugar creates in our brains. Dopamine is a feel-good hormone that affects our reward/pleasure center a little like a drug. Unfortunately, it only feels good while we're eating, which is why as David Kessler, M.D., reported in his book, "The End of Overeating" we want more and more and more." Additionally, Bauersfeld warns, "Mixed specialty drinks are in abundance on cruise ships. Not only are they high in calories, but, after a few drinks, impulse control and making good food choices become more challenging." Food poisoning and norovirus The Centers for Disease Control estimates that food poisoning affects about one in six Americans each year. "Symptoms of food poisoning include fever, abdominal pain, nausea, vomiting and diarrhea," says Dr. Samia Boctor, who has a certification in travelers' health from the American Society of Tropical Medicine and Hygiene. "If travelers consume contaminated food or water or touch surfaces contaminated by fecal material or vomitus, they can get infections with salmonella, shigella or E. coli. And norovirus needs special mention. These strains cause severe outbreaks that can send travelers to the hospital." According to the CDC, more than 90 percent of outbreaks of diarrhea on cruise ships are caused by norovirus. In 2014, nine norovirus outbreaks were reported through the CDC's Vessel Sanitation Program. "Norovirus is easily spread, especially in crowded environments," Boctor warns, "even by sharing food or eating utensils with someone who is ill." Mechanical difficulties and their consequences Mechanical difficulties and fires on cruise ships have made headlines; thousands of passengers have been stranded for hours or even days at sea, often without power to support effective refrigeration, food preparation or sewage disposal. Backed-up toilets and leaking human waste can easily spread infections such as E. coli or norovirus. "Because of multiple routes of transmission, it is difficult to contain outbreaks," Boctor says. To reduce the risk of infections, Boctor advises that "special attention should be taken while removing vomitus and fecal material; surfaces should be cleaned and disinfected, and cleaners should be wearing protective equipment including, gloves, masks and gowns." Norovirus can be resistant to common disinfectants. The CDC recommends that cruise-ship passengers wash their hands with anti-bacterial soap after using the toilet and before eating or drinking, in order to prevent the spread of bacteria and viruses. Unqualified doctors The ship's infirmary may be staffed by an earnest health-care provider in a starched white coat, but there's no guarantee that the "doctor" on duty is licensed to practice medicine in the United States or anywhere at all. "Historically, doctors were signed up to work for three to six months at a time, paid a salary and part of the proceeds of what was sold in the ships' infirmaries," attorney Lipcon says, "and they could be licensed anywhere, including in the country of the ship's flag. The cruise line is not responsible for bad medical care as long as they hire a qualified physician." Lipcon has even seen cases where the ship's doctor didn't have a license but was "just a graduate of a medical school in the Dominican Republic." Too much fun in the sun We've all heard that it's important to wear sunscreen outdoors, especially during the peak sunlight hours between 10 a.m. and 3 p.m. Dr. Ramin Ram of Beverly Hills, Calif., a fellow of the American Academy of Dermatology, says: "UV rays are what cause skin damage and burning, not the sun's heat. Unfortunately, you're exposed to UV rays even during cloudy and cooler days. Sunburns are associated with higher risks of melanoma, which can be fatal if not detected and treated in its early stages." Diving into the pool doesn't protect you. "Although a cold pool or seawater may soothe the skin," Ram says, "its ability to reflect the UV radiation can even double the initial amount of direct UV light your skin receives. It gets worse when you are near sandy beaches, since the sand also may reflect UV light, even while you are under the water." Ram suggests "aggressive and generous applications of water-resistant sunblock reapplied every two hours and after the skin gets wet." Ram also recommends wearing clothing with SPF protection "while you are in the water, which may significantly decrease your exposure to the UV light." Cruises rock and roll Cruises may be pleasant when the weather cooperates, but a quiet sea voyage can quickly turn into a nightmare when a ship is battered by a storm. Ross Klein, a professor at the Memorial University of Newfoundland and publisher of the website CruiseJunkie.com, cites multiple reports of winds over 50 knots causing ships to buck and list. Damage reported includes separation of ship panels, destruction of balcony railings and tossing of heavy furniture such as tables and TV sets across cabins and larger rooms or decks, making injuries more likely. Rough weather also can make passengers seasick, with nausea, vomiting and dizziness. "If you get seasick, talk to your doctor before your trip about ways to prevent symptoms," Boctor says. "There are over-the-counter and prescription medicines that might help you, though most can make you sleepy and you shouldn't use them if you're drinking alcohol." Your bed might bug you Retreating to your bed is always an option if you're under the weather. But uncomfortable mattresses are among the top five cruise complaints, Lipcon reports. Even worse, unwanted guests in your bed, such as bedbugs, can ruin your trip at sea and can follow you home. Bedbugs are insect parasites that can grow to a quarter-inch long, hide during the day near sleeping areas in mattress seams, bedframes and headboards, and are found even in clean and luxurious environments. "Bedbugs don't transmit disease," Boctor says, "but their bites can cause discomfort, irritation and allergic reactions that can lead to itching, excessive scratching and skin infections and disrupted sleep." Nothing to sneeze at Allergic reactions can also be triggered by dust and mold. Mold microorganisms and fungi grow in moist environments and on wet surfaces. According to the Environmental Protection Agency, molds produce substances that can commonly cause allergic reactions, as well as irritants and toxins. Allergy symptoms include sneezing, runny nose, red eyes, skin rashes and asthma attacks. Allergic individuals may also react to dust mites and to fabrics and other components of pillows and mattresses. Avoiding these allergens is the best way to prevent symptoms, but antihistamines and prescription medications may reduce symptoms if environmental controls are not possible. Mental health challenges Cruises are filled with social activities in a party atmosphere, but not everyone feels like the life of the party. "Even in the confined space of a cruise ship, surrounded by people determined to connect and have fun, a passenger might still feel lonely, isolated and downhearted," says clinical psychologist Anthony Johnson. "We constantly compare ourselves. A downhearted person might conclude, 'I can't talk to people. I can't even have fun. I'm not like others. I can't do anything right. Why go on?'" Mental health challenges such as depression can be exacerbated by loneliness and social isolation aboard ship, as well as by the absence of counseling resources and social safety nets. Klein's CruiseJunkie.com reports that 22 cruise-ship passengers went overboard in 2014 including a number of alleged or observed suicides. How to have a happy, healthy cruise As an experienced maritime attorney, Lipcon has dealt with many cases of accidents, sexual assaults, missing people and infections, but he acknowledges that 12 million people take cruises every year and that, fortunately, most have a wonderful time. "Cruise Junkie" Klein concurs, advising cautious travelers to "treat a cruise ship as any large city. Don't assume safety and security. Wash your hands frequently, avoid uncooked and undercooked foods if possible, and take caution with drinking water. Use bottled water if you want to be entirely safe." Other tips for a safe cruise, Klein says, include having all of your prescription medications with you, and enough for the entire cruise. "Also, be prepared to give a medical history in case there is [an] emergency requiring medical intervention. Have your medical insurance information with you; buying trip medical insurance is a good idea." Bring sun block and use it, and don't forget to drink lots of water … and avoid overindulgence of alcohol, and of fatty and high-caloric foods; the average passenger gains seven pounds or more on a one-week cruise."The best advice for sea travelers, Lipcon adds: "Don't leave your common sense behind when you board."

health

10 germiest places at school Going back to school often triggers the spread of illness, as kids who've been off for summer or winter breaks return with germs that get transmitted to classmates, says Ted Myatt, a senior scientist at Environmental Health & Engineering and biological safety officer at Brigham and Women's Hospital in Boston. Colds alone are responsible for 22 million school days lost each year, according to the Centers for Disease Control and Prevention, and 38 million school days are lost due to the influenza virus.Most infectious diseases are transmitted by direct contact, either by touching an infected person or by touching surfaces contaminated with pathogens, says Charles Gerba, environmental microbiologist and professor at the University of Arizona's Department of Soil, Water and Environmental Science. "The crowded classrooms, cafeterias and gyms in schools can be a breeding ground for a variety of diseases including colds, influenza, norovirus and staph infections such as MSRA." Here are 10 of the germiest places to watch out for at school. 1. Backpacks Before tossing a backpack onto the kitchen counter after a school day, consider where it's been. "If a kid takes a backpack on a subway or bus, it will accumulate more bacteria than the backpack of a kid who gets driven to school," says Myatt. Backpacks, like any other often-touched surface, can be contaminated with viruses and bacteria, says Gerba. "And because backpacks carry more than books -- snacks and wet clothes, for instance -- and typically don't get washed very often, they can be teeming with germs."Germ-free lesson: Wash hands after touching a backpack and before eating, adjusting contact lenses, etc. If the backpack is washable, wash it once a week or so, suggests Myatt. Or simply wipe it down with an antibacterial cloth. 2. Gym class Walking around barefoot in gym class can lead to a number of nasty infections, says Gerba. "Bacteria thrive in warm, moist conditions such as showers and on any surface that comes into contact with body fluids, especially sweat. Our studies show that an average of 28 percent of gym surfaces we tested were contaminated with body fluids."Those surfaces included mats and other athletic equipment. Some of the most common diseases that lurk in gyms are found on moist floors, says Gerba. Athlete's Foot (tinea pedis), a fungal infection, is one of the most prevalent. Others are onychomycosis, which causes brittle, yellowed toenails and fingernails, and plantar warts, caused by the human papillomavirus.Germ-free lesson: Wear a dedicated pair of flip flops in the shower or when walking around the locker room. 3. School pools You can determine the risk of a school swimming pool by looking at a member of the swim team, says Michael G. Schmidt, Ph.D., of the Medical University of South Carolina. "If their hair looks a little brittle or off in color and they smell like a pool you know you are likely safe. Chlorine and bromine are our friends, for they are the enemies of the bacteria and fungi washed from our bodies as we exercise in the pool." Public pools, by state or municipal statute, are required to check water safety as well, says Schmidt.Germ-free lesson: Showering with soap removes any residual microbes that may have stuck to you while swimming, says Schmidt. It also removes any residual, potentially skin-irritating disinfectants used to keep public pools safe. 4. Mouth Guards Popping a mouth guard or retainer into your mouth without washing it invites trouble, says Schmidt. "We all have a high concentration of bacteria in our mouths, depending on foods you eat, your genes and status of your oral hygiene." The average mouth guard or orthodontic appliance (retainer) often rattles around in a plastic box, backpack, purse or pocket, says Schmidt. "They pick up food and moisture from our mouths and then multiply while they are away from us in their plastic box or baggy." Fortunately, the microbes are unlikely to make you ill unless the mouth guard picks up different microbes from your hands, backpack, purse or pocket which then end up in your mouth or digestive system, says Schmidt.Germ-free lesson: Like your teeth, mouth guards should be cleaned properly and often. If there's an odor, they likely need a good scrub, preferably with an over-the-counter mouthwash, says Schmidt. Or rinse it with tap water before putting it back in your mouth. 5. Portable texting devices Like a backpack, iPads, iPods, iPhones, cellphones and other portable devices may end up in any number of germ-ridden places, including a restroom. Consider what you are doing as you click the keys or touch the screen, says Schmidt. "You're moving bacteria from the surface you have just touched to the keys or screen. Often these devices contain levels of microbes that are off the charts."Germ-free lesson: Never text while eating or using the toilet. Wipe down the device regularly with antibacterial wipes. Assume your device is contaminated and wash your hands before touching your face or eating, says Schmidt. 6. Computer Lab You're more likely to encounter germs on a computer keyboard than on a toilet seat, says Gerba. "Computer keyboards and mice get frequent touches and can contain more than 200 times the number of bacteria found on a toilet seat." The keyboard, mouse, touch pad or touch screen should all be considered a reservoir of bacteria and fungi, says Schmidt. "And the signs that say no eating or drinking? Respect them, for you are protecting yourself." Keep in mind that approximately 80 million Americans get food poisoning each year, and most of the microbes are transferred fecal-orally (fecal matter taken into the mouth via contaminated food or fingers), says Schmidt.Germ-free lesson: Wash your hands before and after using the computer lab, or use an alcohol-based hand sanitizer. Wash hands vigorously using warm water and soap for 20 seconds (the time it takes to sing the "Happy Birthday" song twice or to recite the alphabet), says Gerba. 7. Cafeteria Your lunch may be providing nutrition for more than just you. Cafeteria tables are one of the most pathogen-laden places in schools, says Gerba. "They are the gathering place for many students who can contaminate the area through touching, sneezing and coughing. Plus, food residue left there is the perfect breeding ground for bacteria." Communal silverware dispensers may also be home to nasty germs, says Schmidt. If the tines point downward so you're grabbing the end of them, it should be safe unless the person who placed them in the bins touched the tines first. Choose plastic-wrapped utensils if available.Germ-free lesson: When opening utensils packaged in plastic, pull them out by the handle rather than plunging the end you place in your mouth through the soiled edge of the packaging, says Schmidt. And, of course, wash your hands or use an alcohol-based hand sanitizer before and after eating. 8. Homeroom As if the computer lab wasn't bad enough, desktops are even worse, says Gerba. "Our studies, which were conducted in actual classrooms in 2009, have found that an average desktop harbors 400 times more bacteria than the average toilet seat." People assume toilets are the dirtiest places, but regular cleaning actually makes toilet seats less germy than other areas. Another unexpected high-microbe site: the pencil sharpener, which is used by so many students every day, says Gerba.Germ-free lesson: Wash your hands before and after eating or touching your face, or use an alcohol-based hand sanitizer. 9. Water fountains Drinking out of a water fountain could put you at risk for norovirus, a highly contagious virus characterized by nausea, stomach pain, vomiting, and diarrhea, says Schmidt. Contrary to common belief, you don't need to get on a cruise ship to get norovirus. Many outbreaks happen in schools, says Schmidt. "The virus is tiny and highly infectious and can remain infectious for long periods outside of the body."Germ-free lesson: Run the water to flush the spout, and drink from the center of the stream, says Schmidt. Don't place your lips on the fountain head as it will likely be contaminated with the previous user. If you use the fountain to fill a water bottle, try for a "clean catch," filling from the center of the stream. 10. Classroom air Poor classroom ventilation is a common problem and exposes kids to contaminants in the air, says Myatt. "Respiratory diseases such as the common cold can be transmitted by contaminated surfaces or by standing near someone and breathing in viruses they've just exhaled." Gastrointestinal diseases such as E. coli tend to be contracted by touching a contaminated surface, while respiratory illnesses occur by breathing in contaminated air, says Myatt. Influenza, on the other hand, may be found both in the air and on surfaces.Germ-free lesson: Influenza survives longer in dry air, so a humidifier that keeps a room at between 40 and 60 percent humidity helps keep the flu at bay, says Myatt. "At this humidity the virus dies more quickly, which reduces the amount of virus in the air. Plus, it kills or inactivates those that land on surfaces."

health

Whether you're daring, flirtatious or passive, your personality influences what you eat. What does your palate say about you? A craving for potato chips, sushi or Szechuan food might have more to do with your personality than your taste buds, according to several studies. Just like your personality influences your favorite color, song or movie, experts say personality traits have a lot of pull over the food you pile on your plate. "Through our food preferences and choices we reveal inner thoughts, feelings, wishes and desires," says Dr. Alan Hirsch, a neurologist and psychiatrist, and founder of the Smell and Taste Treatment and Research Foundation in Chicago. "It's no exaggeration to say that the foods we choose provide a window to our unconscious." Wondering what your palate says about you? Read on to learn more about the link between personality and your favorite foods. Hot peppers and spicy foods Can't help but cram sky diving, hang gliding or bungee jumping into your weekend? A study from Penn State says thrill seekers are more apt to flirt with setting their mouth on fire by digging into fiery foods than those who are mild-mannered or passive. The scientists speculate that capsaicin, the compound that gives hot peppers their zing, links your taste buds' passion for peppers and an adrenaline rush, and that eating foods with capsaicin can simulate the rush of living on the edge. "You take the risk that hot peppers and similar foods will burn your mouth, just like you risk your life sky diving," says Keith Kantor, a nutritionist and author of "What Matters: Leadership Values That Just Might Save America." Kantor says hot-pepper lovers are also usually more tolerant of change than other people. "They might like the thrill associated with something new around the corner." There's nothing bland about those who stock up on spicy foods, Albers says. "They tend to like complexity and interesting tastes, and often score high in the 'sensation seeking' category on personality tests." Sensation seekers like new experiences and thrills, whether it's a new spicy food, a horror film festival or a death-defying roller coaster. Salty foods A thirst for salty foods is common in those who crave small rewards and immediate gratification, according to research led by Hirsch. As a result, potato-chip lovers are competitive and worthy adversaries. "They're ambitious and enjoy rewards in both business and pleasure," he says. Chip lovers are also easily frustrated at life's little inconveniences, such as rush-hour traffic or long lines at the checkout. "Whether they're at Disneyland, the DMV or behind the wheel, they tend to always be in a rush," Hirsch says. Psychologist Susan Albers, author of "EatQ," says that about a quarter of the population are "supertasters," which means they have more taste buds than the average Joe. This makes them more likely to dislike bitter foods or things with strong tastes. However, a Penn State study says supertasters' taste buds love salt. One theory is that sodium dulls the bitterness in foods. Comforting carbs Pasta, bread and other comfort carbohydrates go hand-in-hand with having a serious side and staying inside the lines. In short, carb lovers can be cautious and even err of the side of passivity rather than being socially or professionally aggressive. "These food lovers aren't generally risk takers and usually don't like change," Kantor says. That's not to say that they're boring. In fact, they can be thoughtful and have a lot to say. They're just more comfortable with knowing all the boundaries and staying well within them. "Lovers of carbs look to what's familiar and comfortable. And once they find it, they like to stick with it," Kantor says. Crunchy foods Research conducted by Hirsch found that perfectionists are prone to loving crunchy foods. "They have very high expectations for themselves and might redo a task or project if it's anything less than perfect," he says. Focused and energetic, those who call these snack foods their favorites are sticklers for punctuality and excited by challenges. But don't think that makes them work-obsessed grinds. "Our research found pretzel lovers are often the life of the party, lively, enthusiastic and fun to be with," Hirsch says. Tart and sour foods "Research has shown those who consume bitter foods tend to be more judgmental and harsher on those around them," Kantor says. That could be because of genetics. "Genetic sensitivity to bitter tastes has been linked with a greater number of food aversions, including foods that are tart. So people who don't like sour foods are likely to be very picky and opinionated about the food they eat," Albers says. However, if lemons don't make you pucker, Albers says the tolerance of extreme flavors predisposes you to being open to new foods and experiences. "Your DNA isn't wired to automatically object to things like lemons, widely believed to be unpleasant. So you might be willing to stretch your limits a bit." Tangy or citrus foods Taste buds tempted by tangy or citrus foods such as oranges and limes can be in search of a way to tame anxiety and stress, Albers says. Brazilian scientists found that citrus smells can have a calming influence. "Those who are more anxious may just be drawn to the refreshing and calming nature of citrus," she says. Citrus also is believed to help boost your immunity, so Albers says a craving for citrus could stem from subconscious worries about your health, even if you're not feeling sick. "People can be drawn to citrus foods not only because they feel better after consuming them, but also because they expect to feel better given the cognitive connection between drinking orange juice and fighting off illness," she says. Savory foods People who like spices often have a very refined sense of taste and may even have specific genetics that help them to distinguish among various spices. "They may have more sensitive chemosensory pathways, or cells within the body similar to taste buds," Albers says. As a result, she says, spice lovers generally are people who notice the details and have a refined sense of smell, since smell is closely related to the ability to taste. Research has shown that those who enjoy savory foods are sterner or more serious and less pleasant compared with those who enjoy sweet foods such as cookies and cakes, Kantor says. Exotic foods From frog legs and snails to bird's nest soup and fish sperm sashimi, the taste for exotic foods indicates that you're flexible and open to trying new things, Albers says. Those willing to "try anything once" and who have a "try it and see if I like it" attitude are rarely rattled, he says. "While they don't expect to like everything or every food, they're easygoing and see life and food as an adventure." Chocolate "A sweet tooth has been shown to be linked to a willingness to help people out," Kantor says. But chocolate lovers are also emotionally vulnerable, Hirsch adds. "They're charming, flirtatious and may even have a penchant for drama," he says. "But this makes them somewhat vulnerable in relationships, even though they truly enjoy intimacy and romance." Hirsch's research has found that chocolate lovers rely heavily on their intuition, often playing hunches rather than relying on logic. "They represent the prototype of their sex: the macho man and the very feminine woman are probably chocolate lovers."

health

Changing your health decisions requires thought, desire and drive. Make a difference Making healthy lifestyle changes requires more than simply flipping a switch.The benefits happen only with the right follow through. Experts give tips on how to make healthy changes so they really make a difference. Your vegetarian diet excludes meat … but includes processed meat substitutes How to do it right: A common misconception is that a vegetarian diet is always healthy, says Gina Jarman Hill, PhD, RD, LD, associate professor at Texas Christian University's department of nutritional sciences. "Plenty of vegetarian options are chock-full of trans fat, sodium, simple carbohydrates and empty calories. For a healthy vegetarian diet, be sure to read labels." Avoid foods listing partially hydrogenated oils, which are trans-fats that raise blood cholesterol levels even more than saturated fats do, says Hill. Check for sodium content and consume 1,500 mg or less daily, as recommended by the American Heart Association. Finally, avoid simple carbohydrates (e.g. refined grains) and stick with 100 percent whole-grain options such as brown rice and oats cooked at home instead. Your healthy breakfasts … often get pushed aside for fast-food drive-throughs How to do it right: Many breakfast options at fast-food joints are high in sodium and provide a whopping 600 to 800 calories, says Hill. "It is usually quicker, cheaper and healthier to grab something at home." Try a whole-grain cereal that contains at least 3 grams of protein and 5 grams of fiber, and strive to keep the total carbohydrate-to-sugar ratio to 4:1 or above. "Skip the flavored packets of oatmeal and opt for healthier choices such as a half-cup of berries in 6 to 8 ounces of plain yogurt or oatmeal instead," suggests Hill. You increase your fruit intake … by eating canned fruit in syrup vs. fresh How to do it right: Think of fruit in heavy syrup as dessert, says Hill. One cup of canned peaches or pears in heavy syrup contains about 200 calories, mostly from added sugar. Meanwhile, a fresh medium-size peach or pear contains 40 or 90 calories, respectively. "If the fruit you crave isn't in season, choose frozen fruits that have no added sweetener, or canned fruits in water," says Hill. Or look for fruit canned in its own juice. Your daily weigh-ins … make you focus on the scale instead of an overall healthy lifestyle How to do it right: Those who focus on health vs. the scale always have superior long-term success with weight loss or weight control, says Ann Kulze, MD, author of the Eat Right for Life series (WELCOA 2010). "The only thing that has been irrefutably shown to lead to sustainable weight loss is living a healthy lifestyle, meaning eating a nutritious diet and engaging in regular physical activity." Focusing on weight loss is a short-term goal, says Mira Ilic, RD, a registered dietician with the Cleveland Clinic. "When weight loss is achieved through adopting a healthier lifestyle, there is no 'getting off a diet' mentality." Focus on making gradual lifestyle changes for long-term results. You take 'healing' herbs … without first checking with your doctor for drug interactions How to do it right: Ask your doctor or pharmacist before taking any herbal remedy, says Andrew B. Forest, PharmD, from Mercy Medical Center in Baltimore. "Herbs such as St. John's Wort (taken for depression) can speed up the metabolism of drugs such as statins, birth control and warfarin (an anticoagulant)." Ginkgo biloba and ginseng have an anti-platelet effect similar to aspirin; black cohosh can lead to liver problems; and red yeast rice taken with statins may trigger muscle pain and weakness, he adds. You eat more salad … but pile on the bacon bits and dressing How to do it right: Eating an abundance of non-starchy, colorful veggies is one of the most powerful strategies for healthy and successful weight loss, says Dr. Kulze. "But if you are not careful in how you dress your salad, you can wind up consuming more calories than the standard cheeseburger and fries." Bacon bits, potato salad and croutons, along with calorie-laden dressings, will sabotage your healthy-eating efforts. Instead, suggests Kulze, choose a base of dark salad greens and add as many richly colored fruits and veggies as possible. Top your salad with about 3 ounces of lean protein (turkey, boiled eggs, low-fat cottage cheese or tofu), then dress with no more than a tablespoon of an olive oil-based vinaigrette. You quit smoking … and end up substituting another bad habit, such as overeating or drinking How to do it right: Some people treat cigarettes as a reward for getting through a long day at work, says Chris Kotsen, PsyD, a psychologist and tobacco treatment specialist with the Tobacco Quitcenter at Somerset Medical Center in Somerville, N.J. "It is necessary to develop a set of new, healthy rewards and hobbies as positive habits." Kotsen suggests working with a specialist who can help recommend new workable healthy substitutions. "Find new hobbies and identify positive outlets for negative emotions, such as exercising, socializing with friends and family, or preoccupying your fidgety hands with activities like cross-stitching or learning guitar." You're losing weight … by relying on fasting and cleanses to drop pounds How to do it right: Both fasting and strict cleanses are unhealthy, too restrictive and severe, says dietician Ilic. "The effort is short-lived and cannot be sustained. Plus, the deprivation from fasting and strict cleanses will likely lead to overeating." Instead, make lifestyle changes that you can live with on a long-term basis. Unlike diets, which have a beginning and an end, lifestyle changes are meant to be long-lasting or permanent. "Make better food choices, practice portion control, eat mindfully and exercise," suggests Ilic. You keep a record of your food intake … by waiting until the end of the day to write it all down How to do it right: Studies support the idea that people who keep a food diary eat 15 percent fewer calories than those who do not, says Dr. Kulze. "However, we are notorious for underreporting what we eat when we rely on memory. It is always best to write down exactly what you eat as soon as you finish eating it." Many apps and online platforms make this easy. Use the notes feature on your cellphone or iPad to quickly jot it down. "Or simply text yourself exactly what you ate during the day to collate later in the evening," suggests Kulze. You bought a stack of fitness DVDs … and enjoy watching them while sitting on the couch How to do it right: Make sure to buy something that interests you, says Tom Holland, MS, CSCS, an exercise physiologist and author of Beat the Gym (William Morrow, 2011). "Plus, instead of buying a single DVD, invest in a program that includes a food plan and workout journal -- a complete system." For motivation, get your friends or spouse involved, take "before" and "after" photos to track progress and look for social networking sites with other users of the same exercise plan. "Every workout program has a bulletin board somewhere," says Holland. You maintain an active social life … meeting at events that involve eating and drinking to excess How to do it right: While numerous studies show health benefits from an active social life, socializing that revolves around food and drinks can lead to weight gain. "If you're trying to make healthy changes, don't put yourself in a challenging situation where it is tough to say no to heavy eating and drinking," says Ilic. "Instead, go out to a movie or have lunch with your friends, since lunch is usually quicker than dinner." If you would like to partake in a party, offer to host it at your house, where you can control the food and drink. You eat more yogurt … by choosing the high-sugar flavors over plain How to do it right: Unfortunately, yogurt has garnered a health halo, making many consumers assume as such that all yogurts are healthy and wholesome, says Dr. Kulze. "The reality is that most flavored yogurts are loaded with added sugars -- in many cases, more sugar than you would get in the standard dessert." Low-fat or nonfat plain yogurt has about half the calories of fruit-flavored yogurt, plus more protein, more calcium, fewer fillers and no added sugar. "Greek-style plain yogurt also offers double the protein of regular yogurt and less carbohydrate, which is great for weight loss," says Kulze. Sweeten plain yogurt with cut-up fresh fruit, berries, or a teaspoon or two of black strap molasses, honey or maple syrup.

health

Simple and effective expert-recommended tips Boost your health It seems as if every day researchers discover new ways to reduce the risk of disease. What you eat and drink, how you interact with others and seemingly little everyday habits can impact your long-term health. Try these simple and effective, expert-recommended tips for boosting your health from head to toe. Munch on carrots ... and reduce breast cancer risk It appears Bugs Bunny may have been on to something. A study published in the Journal of the National Cancer Institute (December 2012) shows that carotenoids (pigments that act as antioxidants) found in vegetables may reduce the risk of breast cancer in women. Researchers analyzed data from over 3,000 case studies and found an inverse relationship between levels of carotenoids in the blood and breast cancer risk. In addition to carrots, adding carotenoid-rich yellow and orange squashes such as acorn and butternut to your diet offer similar benefits, says Laura Cipullo, a New York-based registered dietician. "Sources of carotenoids that may surprise you include egg yolks, broccoli, kale and even spinach." Try carrots with hummus, a bowl of hot spaghetti squash with parmesan cheese or half of an acorn squash drizzled with cinnamon and maple syrup. Be sociable ... for overall well-being How often you socialize may influence your well-being by the time you reach midlife, according to a study from the Journal of Epidemiology and Community Health (August 2012). Men and women with a wide circle of friends (10 or more) they saw regularly ranked higher in psychological well-being than those with fewer friends. "Close friendships help reduce depression and anxiety and also buffer stress," says Elizabeth R. Lombardo, Ph.D., MS, psychologist and author of A Happy You: Your Ultimate Prescription for Happiness. Virtual friendships aren't the same, says Lombardo. "While there is nothing wrong with socializing on Facebook, make sure that is not your only social outlet. Prioritize spending time with a friend in person at least once a week." Practice good posture ... to keep shoulder pain at bay Keeping your shoulders back and head up does more than make you look more confident it may help prevent shoulder pain. "In theory, poor upper-body posture can lead to impingement when the rotator cuff muscles (shoulder stabilizers) become compressed against the underside of the shoulder blade," says Dr. David Geier, anorthopedic surgeon and director of sports medicine at the Medical University of South Carolina. With poor posture, the rib cage sits in a hunched forward position, which causes the shoulder blade to rise and tilt forward and can lead to pain. Poor posture could also lead to a muscle imbalance that allows even further compression. Check your posture: While standing sideways to a mirror, you should be able to run an imaginary line through the center of your ear, shoulder, hip, knee and ankle. Walk in circles ... to de-stress Stress wreaks havoc with our bodies and can speed up aging and even impair memory, according to a study published in the journal Neuron. Meditation can help, but sitting still isn't easy for busy people. As an alternate approach, research shows that walking a labyrinth, a convoluted pathway that winds around a center, also has positive effects, lowering stress and blood pressure. A labyrinth resembles a maze but contains only one winding path with no offshoots or dead ends. Participants follow the circular path in a slow, walking meditation. A pilot study published in the Journal of Addictions Nursing found positive trends in blood pressure after only one to six weeks of labyrinth walking. Skip the food channel ... if you're trying to lose weight If the very sight of food makes your stomach growl, you may want to steer clear of cooking shows when you're trying to lose weight. Merely looking at appetizing food boosts appetite, according to a study published in the journal Obesity (January 2012). Researchers showed an increase in the appetite-regulating hormone ghrelin when study participants viewed photos of appetizing food. If you watch these shows to pick up on new techniques, just keep a few things in mind, says dietician Cipullo. "If watching cooking shows makes you hungry, watch as you prepare dinner, but once you sit down to eat, turn off the TV." Cipullo also recommends keeping a pen and paper in hand, not snacks, when tuning in to your favorite cooking show. "Jot down ingredients, skills and tricks. Or eat a full meal before turning the TV on," she says. Sip green tea ... and reduce your risk of digestive cancers Swapping out your coffee for green tea can lower your risk of digestive cancers, according to researchers from Vanderbilt-Ingram Cancer Center in Nashville, Tenn. Interviews with 75,000 women enrolled in the Shanghai Women's Health Study found that drinking green tea at least three times a week for six months links with a 17 percent reduced risk of digestive cancers. Women who drank two to three cups of green tea per day had a 21 percent reduced risk of digestive system cancers. Natural chemicals in the tea called polyphenols, EGCG and ECG, contain antioxidant properties, which researchers believe may reduce DNA damage and tumor cell growth and invasion. Pick healthy friends ... for a healthier lifestyle Your friends may influence whether or not you become obese, according to a 2007 study from the New England Journal of Medicine. The study showed that when a person becomes obese, his friends and even family members are likely to gain weight as well. Researchers believe that friends may subconsciously share the same ideas about healthy weight. "You are the average of the 10 people you spend your most time with when it comes to your physical health and happiness," says psychologist Lombardo. "Healthy friends are more likely to invite you and encourage you to engage in healthy activities with them." To find healthy friends, Lombardo recommends that you "go where they go." Join a gym, sign up for a group activity (like hiking or joining the softball team), take a class (such as a healthy cooking course or Zumba) or volunteer (perhaps at a race for a cause). Stand up ... for a smaller waistline Sitting for extended periods of time without taking breaks is associated with a larger waistline, increased risk of inflammation and lower levels of HDL ("good cholesterol"). However, a study published in the European Heart Journal (January 2011) shows that getting up and out of your chair for as little as one minute can help your heart and waistline. Researchers discovered that even those who spend long periods of time sitting down had smaller waists and lower levels of inflammation if they took frequent breaks (the more breaks the better). Standing for one minute was enough to turn around the negative effects of sitting. Kristen James, a New York-based fitness expert, recommends these additional tips: Get an adjustable desk that can be elevated, and you can stand at your computer, or place your laptop on top of a file cabinet. Take walks to address co-workers instead of emailing, and drink water, which gives you a reason to get up and use the restroom frequently. Floss your pearly whites ... for a healthy heart Flossing your teeth may seem unrelated to general health, but a build-up of bacteria in your mouth could enter the bloodstream and trigger blood clots and even endocarditis, a life-threatening condition of the heart valves. "Flossing removes the bacteria between the teeth, not just food," says Sanda Moldovan, DDS, MS, CNS, diplomate of the American Academy of Periodontology. "Flossing also prevents bone loss and gum disease." Bone loss occurs when pockets of bacteria build up and produce a toxin that leads to bone loss. Moldovan recommends flossing no more than once a day, as over flossing can cause (gum) recession. Flossing may also help you live longer, says Moldovan. "In a recent study, people who floss live five to seven years longer than those who didn't floss." Dry your hands thoroughly ... to keep germs at bay Washing your hands before you leave the restroom may not be enough to ward off germs if you don't dry them thoroughly, says Michael Schmidt, Ph.D., professor at the department of microbiology and immunology at the Medical University of South Carolina. "Water is a great venue to transport all manner of things, including microbes from dry surfaces in public restrooms to wet hands." Inefficient drying of one's hands and touching the doorknob with wet hands places you at a greater risk of re-contaminating them. Plus, studies show that from a hygienic view paper towels were superior to electric dryers, says Schmidt. Best practice is to wash your hands with soap and water, and in the absence of paper towels, use an air dryer and remove as much of the wetness as possible. Take a mental chill pill ... for a sound body and mind Taking a mental vacation via Zen meditation or mindfulness training benefits the body as well as the mind, according to a report in the Journal of Psychiatric Practice. The report reviewed a number of meditation-based therapies and found that when combined with more conventional therapies, meditation helped relieve pain and psychiatric symptoms. Another study published in the American Heart Association journal Circulation showed that African-Americans with heart disease who regularly practiced transcendental meditation were 48 percent less likely to suffer a heart attack, stroke or die from all causes over a period of five years. Paul Hokemeyer, J.D., Ph.D., a New York-based licensed marriage and family therapist, recommends these steps: Sit with eyes closed and your feet firmly on the ground. Inhale for a count of two, and exhale for a count of three. Repeat 10 times, and then focus on your feet, the wall across from you and the ceiling for 10 rounds each. Finally, refocus on your feet for 10 more rounds, and slowly open your eyes. Have another cup of joe ... and live longer Your morning cup of coffee may be helping you live longer, according to researchers from the National Cancer Institute, part of the National Institutes for Health, and AARP. Researchers looked at the association between risk of death among 400,000 men and women between the ages of 50 and 71 years old. Coffee drinkers were less likely to die from heart disease, stroke, diabetes and infections, whether they drank caffeinated or decaf coffee. Compared to non-coffee drinkers, those who drank three or more cups of coffee a day had an approximately 10 percent lower risk of death. The specific health-boosting ingredient in coffee has not yet been determined because of the abundance of components in coffee that could potentially affect health.

health

Getting more and better exercise doesn't have to involve expensive gym fees, too-intense kettle-bell workouts or anything that weighs on your conscience like guilt. Get moving! Once you get the hang of making exercise a regular part of your day, you'll realize how much more energy you have, how much your outlook has improved and probably how much better your favorite jeans fit. It's as easy as incorporating easy steps into the routine you already have. Keri Glassman, author of Slim Calm Sexy Diet, recommends choosing a form of exercise that works with your lifestyle. "Pick an activity that works for you," says Glassman. Ready? Let's get moving! Swear off elevators for a month Take the stairs to your office (unless your office is on the 55th floor), to the workout area of your gym and in your doctor's and dentist's office buildings. Make a point of seeking out the stairwells and avoiding elevators and escalators. You can get great cardio benefits from simply taking the stairs whenever it's feasible. To start, take the stairs down from your office floor, and after a week, take the stairs up, too. Soon it will be easy and you'll have accomplished a good mini-workout just by getting to work. Get off a stop or two earlier from your bus or subway If you can walk an extra six blocks each way during your commute, that's a practically painless way to get in more exercise. Not to mention, you'll see new sights in your neighborhood or downtown. Try walking different routes in the last few blocks to your destination just to mix things up. You might stumble upon a cute local restaurant, a little shop you've never seen before or someone's beautiful garden. Walking even a little more makes the journey healthier for your body and more interesting for your mind. Dust off your bike More and more companies reward employees for biking to work, with cash or reduced health-insurance premiums. Consider riding to work one day a week. Bonus: You'll see things around your city you'd never have noticed from your car or the bus. And you will become pals with colleagues you might not know who also bike to work. In cities like Portland, Ore., and Seattle, there are webs of great bike paths that can get you practically anywhere you want to go around the city, avoiding major highways or pedestrian centers. It's great cardio and will help trim your legs, rear and waist. Bring out some old exercise DVDs You know you have some stashed away. Bring out a few of your old favorites Jane Fonda, Denise Austin, Kathy Smith, Bryan Kest's Power Yoga, even Tae Bo! Vow to do one or more at least twice a week. Remember how much fun you had doing this, and remember the great results you started to see. Get a pedometer or fitness tracker These handy gadgets will help you monitor how many steps you take in a day and how quickly those steps add up to miles. Work up to 10,000 steps (about five miles) in a day. Take the long way around your office to your desk or around the block to your office. And, of course, those stairs you're taking will help, too. As the end of the day approaches, check the number of steps, and if you need to go do a "make-up" walk to get to your number, by all means, get out there. Now! Play with your kids Get outside and play tag. Or toss around a Frisbee or kick a soccer ball around the yard or the park. Play Red Rover or touch football. Any of these activities are great ways to get more quality time with your kids and maybe neighborhood kids who'll see how much fun you're having and drop in too. It also helps show your kids that exercise is fun and important for grownups, helping them cultivate a love and appreciation for being fit their whole lives. Sign up for a 5K walk/run This is a great goal to shoot for. Make sure you have shoes with proper support, but don't get brand-new walking or running shoes right before your race; make sure you break them in a bit. Practice walking briskly up and down hills and vary your pace and intensity. If you can, try to run a block, then walk a block, in your training. Then, when race day comes, you'll have built up some stamina, and the excitement of the crowd just might push you to run a little more. But even if you walk the whole thing, that's a big accomplishment. It's so fun to participate in races you just may decide to keep doing them, maybe even one a month. Work out with a pal Or more than one. Sign up for a series of yoga classes with your friend, the yogini. Try a salsa dance class with your spouse. Power walk with friends in your neighborhood. It's great to push yourself, too, and walk or jog with a pal who's just a little more fit than you are to push you. You and she will be having so much fun catching up while you stride, you'll solve a few of the world's problems while getting in agreat chunk of exercise. When your walk or class is over, make plans for your next one. Support your friends who teach exercise So you work with a project manager who teaches yoga on the weekends. Or a marketing copywriter who's just gotten certified as a Zumba teacher? Why not go try something new while supporting your friends? You'll have a great "in" by knowing the instructor and have a lot of fun learning something new and seeing your friend in a whole new environment and in a full sweat. Walk your dog If you have a dog, promise yourself (and the dog!) that you will really walk him, twice a day, rain or shine. Sure, letting him run around in your backyard is fine for extra credit. But dogs really love to get out and explore their neighborhood and check up on their "pee-mail" marks that other dogs leave that he'll certainly want to reply to. Work up a few different routes so neither of you gets bored. And if you have a retriever, it's fine to stop to toss the ball, too; just make sure you are getting your own workout every time you go out, twice a day, every day. Do some errands on foot It may mean that on some trips to the store you can't buy a lot of heavy groceries. But if you can walk to a store even a mile or so away and carry back what you buy, you've accomplished a two-fer: building in exercise around an errand that you needed to get done anyway. Don't you feel proud of yourself? App up your fitness regime Make that smartphone or tablet work for you! Check out the latest and greatest fitness apps that painlessly help you keep track of calories burned, provide you with moves to challenge you, and help you set realistic goals and then get on track to achieve them. Try Endomondo Pro (my favorite), Yoga with Janet Stone, Power 20, BeatBurn Treadmill or Daniel Miller's daily workout app. Do arm and other exercises while you're watching TV Take the potato out of couch potato by keeping 5-pound weights in your TV room. Then, during your favorite show, do two sets of 15 reps each of bicep curls, tricep kickbacks, shoulder raises and overhead raises. Staying in a hotel? "Pack a jump rope and a resistance band they can fit in even the most overstuffed suitcase," says Glassman. If you want to make your TV-time workout extra challenging, "choreograph" your lifts to what you're watching lift five reps each time a zombie gets its head whacked during "The Walking Dead," or lift to the beat of the music on "Dancing with the Stars." A perfect 10! Get good shoes Cross-trainers are probably your best bet, as they work for walking, running, weight training and gym visits. Decent workout shoes don't have to be super-expensive, but they do need to provide good support. Also, if you've had more traditional thick and wide-soled running or athletic shoes for years, be very careful about switching out to the newer, lighter, smaller shoes now in vogue. They are great for some people, but others truly need the extra support of the older designs. Make sure you're getting what's right for your foot and body Try something new Broaden your exercise horizons. Have you ever considered boxing, Cross-Fit or maybe even mixed martial arts? Why not give it a try? Go with a friend who's already familiar and see how you feel when challenging yourself in a new, fun way. Or just be brave and sign up; chances are your trainer or instructor has lots of experience in guiding newbies. Bonus: Learning a new way to use your body and muscles has been shown to improve your brain and possibly even stave off the onset of dementia. Redefine "power lunch" Use your lunch break to take a brisk walk around downtown or wherever your office is located. Or take a lunchtime spin class (just make sure to take a quick shower before coming back to work). Take a co-worker or two with you, or meet a friend who doesn't work at your office but whom you've wanted to catch up with. That will make it that much more fun. Then eat your (healthy!) lunch at your desk and enjoy the surge of endorphins you just helped yourself to. Start an exercise log Note what types of exercise you've done every single day cardio, stretching, weights, etc., and how you felt both before and after. Be sure to look back over previous weeks to see where your mood most improved, how your energy level was affected and what kinds of things you know you'd like to try again. This helps keep your exercise routines from getting stale. Mix things up and if you see that, say, you've been giving short shrift to stretching, make a point of penciling that in a couple more times a week. Jump-start your pace You're walking more? Great! Now, take the pace up a notch by making it a super-brisk walk. Time your steps for one minute: 120 to 135 steps in a minute translates to about 3 to 4 miles per hour. If it helps, listen to peppy tunes on your MP3 player or phone and match your strides to the beat. Now you're getting somewhere! Think of physical ways to enjoy what you already love Are you a nature lover? Instead of a nice drive in the mountains, consider driving to a trailhead and then hiking two or three miles (and then work your way up to six miles, or more, round-trip). Or try snowshoeing or cross-country skiing. And why drive along the beach when you can take a surfing, paddleboarding or kayaking lesson? Soak in the beauty of nature while being a part of it and burning a ton of calories. Grab a hoe Gardening and yard work are great exercise. There's plenty of cardio involved in hefting dirt and pushing wheelbarrows, and there's a lot of bending, stretching, hoisting, squatting and other full-body movements involved in planting, weeding and beautifying your yard. Get out there and get moving, but make sure you don't stay bent over for too long at any one stretch, as that can leave you with unnecessary aches and pains. If you throw yourself heartily into gardening, you and your yard will both look amazing. Reward yourself If you've had a great workout, indulge in a muscle-soaking hot, scented bath or massage. Baths and massage actually help your body recover and reenergize from working out, as well as feel great in the moment, so they can be a key and delightful part of your workout routine. Or treat yourself to a fun meal out; just be sure not to overindulge and counteract all that great exercise you just did!

health

Inside the mysteries of the mind: Learn about the interesting ways the mind can work Stranger than fiction Lapsing into seizures at the sound of a particular person's voice or waking up to your own hand trying to strangle you in your sleep may sound like the stuff of science fiction, but these are symptoms of actual health disorders. Fact is certainly stranger than fiction as these unusual -- and mostly rare -- conditions attest. Alien hand syndrome (aka Dr. Strangeglove syndrome) Imagine if one of your hands had a mind of its own, unbuttoning your shirt without your conscious control, as if possessed. Such is the case with alien hand syndrome, a rare condition usually seen after a stroke. "It occurs when two areas of the brain are damaged and become disconnected from the normal neural network that is activated during voluntary movement," says Anthony P. Geraci, a New York neurologist. The alien hand may knock food out of the mouth placed there by the normal limb and unbutton clothes that the normal limb just buttoned. No known treatment exists aside from giving the alien hand something to grasp, keeping it busy and unable to perform unwanted movements, says Geraci. Foreign accent syndrome Suffering a head injury that results in a person speaking with a foreign accent is extremely rare (approximately 60 cases have been reported since 1907) -- but can happen. "Foreign accent syndrome usually occurs after a stroke or traumatic brain injury," says Geraci. A disruption of the language system of the brain, particularly the cerebellum in the back of the head, is believed to be the cause. The cerebellum controls the fluidity and 'accent' of speech, explains Geraci. "Persons affected cannot speak another language but simply have an interrupted speech pattern that is interpreted by the listener as a foreign or regional accent." Treatment involves resolving the underlying cause. Mary Hart epilepsy In the early 1990s, a 45-year old woman was written up in the New England Journal of Medicine for suffering seizures upon hearing the voice of Mary Hart, the co-host of "Entertainment Tonight." The woman experienced mental confusion, gastric distress and seizures when she listened to a videotape of the show. "Better known as 'reflex epilepsy,' this type of epilepsy can occur from anything, ranging from flashing lights to a certain type of music or song -- or a person's voice," says physician Cynthia Harden, director of the comprehensive epilepsy care center at North Shore-LIJ's Cushing Neuroscience Institute in Manhasset, N.Y. Typically, people with reflex epilepsy suffer seizures spontaneously, as well as when triggered by the voice or music, and can be treated successfully with anti-seizure medication. Body integrity identity disorder In this psychiatric disorder, sometimes referred to as "amputee identity disorder," the person believes a part of their body -- usually an arm, leg or finger -- does not belong to them and they'd feel better without it. "These individuals are insistent that the body part be amputated; some self-mutilate when doctors refuse," says neurologist Geraci. One website for people with body integrity identity disorder on the Internet currently lists more than 1,400 subscribers, although Geraci says the disorder is still extremely uncommon. "There is no known treatment other than psychotherapy to try to determine if an underlying psychological trauma is manifesting as the disorder," Geraci says. Spontaneous human combustion A body bursting into flames on an operating table or at home without any apparent source of ignition, or "spontaneous human combustion," has been reported for hundreds of years. "It appears mysterious and weird, but there really is no such thing," says Tod Burke, a professor of criminal justice at Radford University in Radford, Va., who is also a forensic scientist and former Maryland police officer. "Reports of these mysterious fires can always be traced to a natural explanation, be it a cigarette or item of clothing catching fire." In an operating room, chemicals such as alcohol sparked by static electricity may cause a fire; during autopsies gases can be released that can cause a small explosion, says Burke. "Otherwise, I don't have an explanation." Neglect syndrome People with neglect syndrome act as if parts of their world do not exist. "It's a not-uncommon brain disorder that appears after a stroke," says neurologist Geraci. Of the 700,000 strokes that occur in the United States each year, at least 10 percent experience some type of neglect. Neglect syndrome occurs when a damaged part of the brain is no longer able to acknowledge space or a limb. "Visual neglect" can occur, for example, if a person has a stroke in the left visual cortex (brain); they may have neglect on the right side of space. "In other words, everything to the right of their midline does not exist," says Geraci. "If you place a plate of food in front of such a person, they would eat everything on the left, but would leave everything on the right alone." Most neglect syndromes improve over time without intervention. Werewolf syndrome The "wolf boys" of circus sideshow fame suffered from this affliction. A genetic condition, hypertrichosis or "werewolf syndrome," causes excessive growth of body and facial hair. Approximately 34 cases have been documented in the literature since the Middle Ages. "It's very rare," says Debra Jaliman, a New York based dermatologist and the author of "Skin Rules: Trade Secrets from a Top New York Dermatologist" (St. Martin's Press, 2012). "The excess hair is seen at birth." Aside from genetics, hypertrichosis can also occur as a side effect of a blood pressure medication, minoxidil. Applied directly to the scalp, minoxidil stimulates hair growth in balding men. Stendhal syndrome If beautiful art literally takes your breath away, you may have Stendhal syndrome. Named after the 19th-century French novelist who first wrote about the disorientation tourists experienced when viewing art masterpieces, symptoms mimic those of a panic attack, says Elizabeth Lombardo, a psychologist and the author of "A Happy You: Your Ultimate Prescription for Happiness" (Morgan-James, 2009). "Symptoms include increased heart rate, dizziness, confusion and sometimes even hallucinations." The experience usually goes away on its own without long-term effects and does not require treatment other than supportive measures at the time it is experienced, says Lombardo. Synesthesia A person with synesthesia experiences a "crossover" or "joined sensation" where stimulating one of the senses results in an involuntary experience of another sense. For example, some synesthetes report "tasting" names or they may see certain colors while hearing music. "Most individuals with this condition are not aware that it is not universal until someone makes it known to them," says Lombardo. "While synesthesia does not have biological effects, it can have certain consequences, depending on the type." For example, musical abilities can be diminished in people with sound-color synesthesia (sometimes called colored hearing) because they will perceive a sound as a color whenever they hear the sound. Moebius syndrome A rare (10 per million births) genetic, neurological condition, people who have Moebius syndrome are is born lacking the ability to form facial expressions such as smiling, frowning or blinking the eyes. "The person can be perceived as dull or stupid when in fact they have normal intelligence," says neurologist Geraci, who currently treats a Moebius patient. "They also have difficulty closing their eyes, usually drool excessively and are somewhat disfigured and stigmatized by the disorder." They may also have difficulty moving the eyes laterally. There is no known treatment other than supportive care. No specific cause of Moebius syndrome is currently known, although certain medications taken during pregnancy and abuse of cocaine or other drugs may increase risk.

health

Surprising hidden perils lurk in the grocery aisles. Know the hazards The junk-food aisle isn't the only health danger lurking in your supermarket. From the meat department and produce section to the checkout stand, many places in even the cleanest, best-maintained grocery stores are rife with things that could make you sick. Here, experts discuss the biggest health hazards and ways to protect yourself. -- By Linda Melone Produce misters Many supermarkets mist their fresh produce using timers set to spray fruits and vegetables at regular intervals. This re-crisps leafy greens and adds visual appeal for shoppers. The problem is, misting machines using reservoir tanks can breed bacteria called Legionella pneumophila, which causes Legionnaires' disease, a type of pneumonia. In 1990, an outbreak of Legionnaires' disease in Bogalusa, La., linked to a supermarket misting machine resulted in 34 confirmed cases of the disease and two deaths."It's not a problem unless you inhale the droplets," says Connie Morbach, a microbiologist for Sanit-Air Inc., a Michigan-based mold testing company. "Doing so may lead to an upper respiratory infection but can be most dangerous if you have a compromised immune system." Morbach recommends steering clear of the sprayers when they're in operation. The cleaning-products aisle If you find yourself sneezing and wheezing your way down the cleaning-products aisle of the grocery store, you may have a chemical sensitivity to the gases given off by these products, says Dr. James Sublett, vice president of the American College of Allergy, Asthma and Immunology and chairman of the Indoor Environment Committee."People who react this way to strong fragrances and do not exhibit an actual immune-system response have what's called 'nonallergic rhinitis.' In such a case, the upper airways and nose are affected but not the lungs." People who experience a full-blown asthma attack from simply walking down the cleaning-products aisle should check with their physician to get their condition under better control, Sublett says. Checkout belts Placing fresh produce on the checkout belt invites germs to have a field day. Packages of poultry, ground meat, fresh fish and even filet mignon and sushi-grade tuna have one thing in common, says Michael Schmidt, a microbiologist at the Medical University of South Carolina: "They are loaded with nutrients that will feed the resident germs on the grocery belt, which latch on to your fresh produce."You may find E. coli, Staphylococcus aureus and even Clostridium perfringens, responsible for chicken-gravy food poisoning. Stay safe by always placing produce in a plastic bag and never directly on the belt, and be sure to wash all fresh produce under running water before eating it. The meat department When you hear about outbreaks of food poisoning from meat, ground meats are almost always to blame. There's a good reason for that, Schmidt says. "Pre-packaged, ground meats are typically analyzed by lots for bacterial contamination. A pound of ground meat is actually the product of many animals, and the butchering process is not sterile." Germs can be introduced at any point in the processing chain. Whether or not the meat is ground in-house at your local grocer, you still have the issue of many animals within the pound of meat. Good butchers dismantle and clean the grinder before grinding another type of meat, Schmidt says. "However, shortcuts happen." As long as the product has been kept at the proper, cold temperature, you are generally assured a safe product, if you cook the meat properly. Cash register receipts Even if you manage to dodge the misters and the germs on the checkout belt, you're not necessarily in the clear. The ink on your receipt may be your worst enemy. The plastic component, Bisphenol A (BPA), made with synthetic estrogen, has been in headlines lately for its link to some cancers, asthma, cardiovascular disorders and other serious health issues. Food packaging typically contains BPA, but most shoppers are unaware it's also used in cash register receipts. The Environmental Working Group, an environmental health research and advocacy organization, found BPA in two-fifths of the paper receipts they had tested by a major laboratory.Reduce your exposure by: • Minimize receipts whenever possible and opt for email receipts. • Never give a child a receipt to play with. • Avoid using alcohol-based sanitizer after handling receipts. A 2010 study published in the journal Analytical and Bioanalytical Chemistry shows it can increase absorption of the chemical. • Wash your hands with soap before preparing food after handling a receipt Cloth grocery bags Cloth grocery bags may be more environmentally friendly, but they're not health-friendly unless you wash them regularly. The fabric can trap germs such as salmonella and E. coli from foods, transfer them to other foods and make you sick. Even milk, although it's pasteurized, creates food for bacteria to grow, says Kevin Morano, an associate professor in the department of microbiology at the University of Texas Health Science Center at Houston Medical School."If the bag gets warm and wet, it creates a fungal incubator." Morano recommends washing cloth grocery bags every couple of uses or immediately if food leaked. Wash bags in a clothes washer and be sure to dry the bag thoroughly before using or storing them in a cool, dry place not in your car's trunk, which causes bacteria to grow. In addition, use separate cloth bags for meats, fresh fruits and vegetables and ready-to-eat foods, and do not use the same reusable bags to carry other items such as baby toys, bottles and gym clothes. The credit-card pad Before you swipe your credit or debit card at the checkout, consider all the people before you who used that same pad. As with elevator buttons and ATM keys, cold and flu germs can be passed along through inanimate objects, called "fomites," as they relate to their germ-carrying capabilities."Supermarkets are actually far worse than ATM machines and elevator buttons, because you're handling a wide variety of potential pathogens, from fruits and vegetables to meats," says Philip M. Tierno Jr., director of clinical microbiology and immunology at the New York University Langone Medical Center and author of "The Secret Life of Germs." Fortunately, it's easy enough to protect yourself: Wash your hands thoroughly as soon as you can and avoid touching your face in the meantime, Tierno says. Kid-size grocery carts Child-size grocery carts allow kids to shop with mom or dad, but the germs you find on these cute mini carts are no different from that found on toys they encounter at a day school mostly staph and strep, Schmidt says."Children are thought to be walking and talking repositories full of germs," he says. Day-care workers teach children to wash their hands before eating, and teachers and staff are usually good at keeping food and toys separate so that the germs are not consumed with the foods, Schmidt says. "To protect your child from picking up germs, do the same at the store," he says. "Even when they are clamoring for that free cookie, wash before eating or use hand sanitizer." Cracked eggs Eggshells crack easily when the cartons are stacked on grocery store shelves. Even small cracks can harbor some nasty germs. "When the shell cracks, germs can invade, but they are generally inhibited by one of the proteins common to the white of the egg: lysozyme," Schmidt says. "However, cracked eggs spoil when the germs tunnel their way past the white and that protective lysozyme. When they reach the yolk, they feast, resulting in a rotten egg and that nasty smell." So before you buy eggs, check that all of the shells are intact and none is leaking. Hygiene is a must when handling eggs, Schmidt says. At home, wash hands, utensils, equipment and work areas with hot, soapy water before and after contact with eggs. Grocery cart cross-contamination Randomly piling groceries into your supermarket shopping cart can also land you in trouble if you don't keep food separate and one leaks on another."In general, you want to avoid transfer of non-pasteurized fluids of any kind," Morano says. "For example, if milk leaks it's not a problem, because it's pasteurized, but bacteria from meat leaking onto fresh produce may be of concern, since it is not." You're also most likely to run into trouble when buying meat on sale, especially if it's swimming in its own juices, Morano says. "Your best bet is to buy only the freshest, cleaning and driest-looking meat with the latest expiration date you can find. If a leak occurs, thoroughly wash any fresh fruits and vegetables when you get home, which you should do as a rule, anyway."

health

Boost your child's brainpower with these proven strategies. Nurturing young minds Is intelligence an inherited gift or can it be nurtured and enhanced by the right environment? While intelligence clearly has a genetic component, scientific research is beginning to show that certain approaches boost learning and mental development in young minds. Brain games Chess, crosswords, cryptograms, riddles they all train the brain to perform mental gymnastics. Games like Sudoku can be fun while promoting strategic thinking, problem-solving and complex decision-making. Keep brainteasers around the house and challenge your children to help you solve the trickier problems. Make music Listening to your child play the trombone isn't always a pleasurable experience, but music lessons can be a fun way to engage in right-brain learning. According to a study by University of Toronto researchers, organized music lessons appear to benefit children's IQ and academic performance and the more years the student takes lessons, the greater the effect. The study found that taking music lessons in childhood was a clear predictor of better grades in high school and a higher IQ in adulthood. Breast-feed Mother's milk is elemental brain food. Research consistently has shown that breast-feeding has multiple benefits for growing infants. It prevents dangerous infections and provides essential nourishment. Danish researchers have discovered that breast-feeding can make babies both healthier and smarter. The bottom line: If breast-feeding works for you, make an early investment in your child's health. Breast-feeding your infant can deliver long-term dividends. Foster fitness Studies by University of Illinois researchers have shown a strong relationship between fitness scores and academic achievement among primary school children. Participation in organized sports fosters confidence, teamwork and leadership, according to research by the Oppenheimer Funds. This study also found that 81 percent of women business executives played team sports as girls. So instead of retiring to the TV after dinner, consider throwing a ball around or going for a walk. Even better: Encourage your child to get involved in an organized physical activity or school sport. Play video games Video games get a bad rap. Yes, many are violent, solitary and mindless, but stick to the ones that develop children's strategic thinking and planning skills and the ones that promote teamwork or creativity. Educational toy companies like Leapfrog are now creating motor-skill and memory enhancing games for small children even toddlers. A recent study conducted at the University of Rochester found that participants who played video games recognized and learned visual cues much faster than their non-video-game-playing counterparts. Junk the junk food Cutting out sugar, trans fats and other junk food from your child's diet and replacing them with high-nutrient alternatives can do wonders for early childhood mental and motor development especially in the first two years of life. For example, kids need iron for healthy brain tissue development, as nerve impulses move more slowly when children are iron-deficient. And studies show that poorly nourished children have trouble fighting infections, which causes them to miss school and fall behind their peers. Pay attention to what your kids are eating, and good grades may follow. Nurture curiosity Experts say parents who show curiosity and encourage their children to explore new ideas teach them a valuable lesson: Seeking knowledge is important. Support your kids' hobbies and interests by asking them questions, teaching them new skills and taking them on educational outings to develop intellectual curiosity. Read! This tried-and-true method sometimes gets overlooked in the rush to adopt the latest IQ-boosting technology, but reading is a sure-fire, low-tech way to improve learning and cognitive developing in children of all ages. Read to your children from an early age, sign your child up for a library card and keep the house stocked with books. Teach confidence Especially in adolescence, children can fall prey to negative thinking that limits their potential. Child psychologists encourage parents to positively reinforce their kids with encouragement and optimistic assurances. Participation in team sports and other social activities also helps build confidence during the awkward "tween" years when children's peers are least supportive. Breakfast breeds champions A strong body of research dating back to the 1970s shows that eating breakfast improves memory, concentration and learning. And children who don't eat breakfast tend to tire easier, be more irritable and react less quickly than those who begin the day with a solid meal. With today's hectic schedules, a full sit-down breakfast isn't always possible. But even an energy bar and a glass of milk can go a long way towards helping your kids stay focused and engaged during school hours.

health

See how these common behaviors can impact your child's health. Are these parenting habits really so bad? When it comes to figuring out the best parenting tactics, you can read any of the zillions of books out there, but a lot of it still comes down to trial and error and gut instincts. And no matter what you decide, sometimes you'll get it right, and sometimes you won't. We're not here to judge (you're already doing the hardest job in the world!), but we can offer a few expert insights on which of these 18 parenting habits really are bad and which are probably okay. Not so bad: Buying non-organic food In 2012, the American Academy of Pediatrics (AAP) weighed in on this issue. Its statement laid out some possible benefits including fewer pesticides in organic produce and lower risk of exposure to drug-resistant bacteria from organic meat and dairy. But ultimately, the organization says the most important thing is to feed your children a healthy variety of fruits and vegetables. If you can't afford to buy everything organic, consider the Environmental Working Group's "dirty dozen." It lists the produce with the most pesticide residue and thus the ones most worth getting organic whenever possible. Bad: Not being strict about bedtime "Kids need not only a consistent bedtime, but also a consistent bedtime routine," says Jeffrey Fendrick, MD, a pediatrician at The Children's Hospital of Philadelphia. Of course, what that looks like will be very different for toddlers than for teens, but both will benefit from some stability. At any age, encourage a period of winding down prior to bed for little kids that could be a bath and a story, while for older ones, it means turning off the stimulating TV shows or video games. "So many kids aren't getting enough sleep, which leads to trouble at school," says Fendrick. Setting the limits that help them establish good sleep habits now will set them up for success. Not so bad: Sending kids to school "a little bit" sick According to most pediatricians, the standard rule is don't send your kids to school if they've had a fever of 101 or above in the past 24 hours. But what else requires keeping them away from class? "You want to be cautious, but not neurotic," advises Fendrick. Every little cough or sniffle is not reason enough to stay home, he says. "You might get dirty looks from other parents, but some kids cough or have a runny nose for most of the winter, and it's just not practical to keep them home for the duration." Of course, you do want to make sure your child learns the importance of covering his mouth when he coughs or sneezes, and washes his hands frequently (including every time he blows his nose). Other illness, like stomach flu, will probably require staying home until the vomiting or diarrhea cease. And in the case of pink eye, don't send kids out of the house until they've been on antibiotic eye drops for at least 24 hours, says Fendrick. Not so bad: Employing the digital nanny There are times when nearly every parent resorts to the screen (whether it's TV, smartphone, computer or tablet) to soothe, placate and entertain a whiny child. But as long as you don't park your kid there for hours on end, it's not so bad. The AAP discourages parents from allowing any screen time at all for children under 2 (in favor of more interactive play). But for older children, they are OK with no more than one to two hours a day of screen time as long as the content is non-violent and educational in nature. Bad: Skipping vaccinations Some parents have very strong feelings about not vaccinating, spreading out the shots or waiting until kids are slightly older to get them. But the consensus in the medical community is that following the standard guidelines (set out by the CDC and the AAP) protects kids from some very serious illnesses and is not associated with autism. "The danger of waiting or spacing out the vaccines is that there's that much more time before your kids are fully protected," says Fendrick. "During that time they could get something serious, even life-threatening, which is totally preventable." Not so bad: Letting kids snack between meals Most kids need a snack or two to get them through to the next meal. But with obesity rates on the rise, even among toddlers, you need to be careful what you give your kids to snack on, and when they eat it. Think low-calorie, low-fat and in small portions. Instead of letting your teen sit down with a whole bag of potato chips, serve out a portion of healthier baked chips in a bowl. Remember that younger kids have tiny tummies a snack less than an hour before a meal may mean they don't eat the meal. "And snacks don't always have to be 'snack foods,'" encourages Fendrick. "Don't be afraid to offer a fruit or vegetable and say, 'This is today's snack, take it or leave it.'" Not so bad: Texting instead of calling When it comes to communicating with your teen and tween children, texting is often the weapon of choice. It's what they do, which means it's also what they're most likely to respond to. And while texting is certainly no replacement for face-to-face connection, it is a great way to stay in touch with kids throughout the day, and an easy way for them to keep you up to date on their whereabouts (without their friends even knowing they're checking in with mom!). Not so bad: Skipping the nightly bath A bath can be a relaxing part of the bedtime routine for your baby or young child. But if you don't it do every night, that's OK. In fact, for newborns, it's actually better. "Infants have very sensitive skin, so you don't want to immerse them in the tub more than three times a week," says Carole Arsenault, RN, founder of Boston Baby Nurse and author of The Baby Nurse Bible. Toddlers and older children with dry, sensitive skin will also do better with a less-than-nightly routine, especially during the winter months. For no-bath days, just make sure that there's still frequent hand washing, and be sure to keep the diaper area clean. Bad: Letting baby sleep in bed with you Proponents of attachment parenting advocate for the family bed in which everyone sleeps together. But there are some concerns when it comes to having a child especially an infant in bed with you. "The mattress may be too soft, blankets could end up covering the baby or a parent could roll over and injure the infant," warns Arsenault. If you want your baby as close as possible, she recommends using a co-sleeper that attaches to your bed, but allows baby to have his own, safe, space. Bad: Following the 5-second rule Anyone parent or otherwise who's ever dropped something tasty on the floor, has probably cited the so-called "five-second rule" as an excuse for eating it anyway. But research at San Diego State University (in a study funded by the Clorox Company), recommends caution. According to their findings, bacteria doesn't need more than five seconds to attach itself to food. But it's not just food on the floor you need to worry about. The study found that the most germ-laden surface was actually the kitchen counter, followed by tile floors and then carpets. So if you're worried about bacteria, start by disinfecting your kitchen surfaces, then work on the floors. Bad: Complaining about weight in front of kids You might assume that young kids don't really understand much of your adult conversations, while older kids are probably ignoring them (since they still ignore you when you speak directly to them!). But kids of all ages take in more than you may think. And if what they're hearing constantly is how bad your hair looks, how much weight you need to lose or how huge your butt looks in your jeans, that's not a good thing. Try to keep the self trash-talking quiet or don't be surprised when your 10-year-old daughter tells you she's going on a diet. Not so bad: Letting kids learn the hard way The term "helicopter parenting" has gotten a bad rap for some good reasons. Hovering over your children every minute doesn't allow them the space they need to develop independence and other important skills. Of course you want to protect your kids, but allowing them to fall down or make some mistakes can be a valuable learning experience. Just be ready with a kiss and Band-Aid to make it all better. Not so bad: Ignoring your kid We're not talking about neglect. But go ahead and take a few precious minutes for yourself every day. "Babies and toddlers don't need attention all the time," says Aresenault. "So don't feel guilty if you're not interacting constantly." Let your baby sit in his swing or let an older child play by himself while you steal 20 minutes to read a magazine or call a friend. Even better, have dad, grandma, a friend or babysitter watch the kids for an afternoon while you go out and enjoy some quality "me time." It's not a purely selfish endeavor, because as Arsenault says, "A happy mom means a happy family." Not so bad: Buying an X-box The answer here depends on what games your kids spend most of their time playing. Too many hours of sedentary screen time can contribute to obesity in children and teens. But there's some research that points to active video games, like those that encourage kids to follow a dance routine or play a virtual game of soccer or tennis, as a weapon in the war against obesity. So if your kids insist on video games, make sure the majority of those they play get them up off the couch. Bad: Oversharing about your kids on social media Not only can it be annoying (all 400 of your Facebook friends don't really care what adorable thing your son said at breakfast), it can potentially be unsafe. Sharing specific details about your children including their full names, photos and any identifying information about where you live or where they attend school could give potential Internet predators too much information. Also, remember that things posted online tend to live forever. How will your kid feel in five years when she discovers that nude photo from the bathtub that you posted for all to see? Bad: Letting baby fall asleep with a bottle There are two problems with this practice. One is that you're creating an association between the bottle and sleep and that may make it harder for your child to soothe himself to sleep without the bottle as a crutch. But the bigger issue is the damage it may be doing to your child's teeth. "The sugar in the milk creates bacteria that will stay on the teeth overnight and cause decay," explains Fendrick. If your child still downs a bottle or sippy cup of milk prior to bed, help prevent cavities by brushing or wiping off his teeth before putting him into the crib. Not so bad: Encouraging the pacifier For newborns, sucking is one of few ways they are able to soothe themselves. So giving a fussy infant a pacifier can be a great tool one that buys mom and dad a few precious moments of peace. But be careful about creating a habit that will be hard to break. "A pacifier shouldn't be a child's only way of soothing themselves," warns Fendrick. So if you find yourself having to go in and replace the pacifier every time it falls out, it's probably time to phase it out. Besides, a toddler walking around with a binky in his mouth not only looks silly, the habit may also inhibit his speech development. Bad: Being blasé about BPA The evidence against this chemical found in many plastics as well as the linings of food cans continues to pile up, and much of it relates to the hazards of babies and children being exposed to it. Possible health risks may include disruption of hormones, behavioral problems, heart disease and even cancer. And while the chemical was removed from many baby products like bottles and sippy cups try to limit the number of plastic toys and other things that your kids usually chew on.

lifestyle

A guide to 11 sketchy additives that may be lurking in your food. Dead bugs Want some dead bugs with your dinner? Well, that's just one of the freaky ingredients involved in making some popular processed foods. And while all 11 of these sound incredibly icky though presumably used to help make your food tastier or look better some additives are decidedly more disturbing than others. Here's what you're eating which may inspire you to start contemplating those ingredient labels a lot more closely. Carmine According to the FDA, this red food coloring (also known as cochineal extract) is made from dried, ground bugs. The Dactylopius coccus costa insect is native to Peru and the Canary Islands, where it feeds on red berries. The berries accumulate in the females' stomachs and in their unhatched larvae which is what gives the extract its red coloring. Carmine is one of the most widely used coloring agents, and food manufacturers routinely use it to turn foods shades of pink, red or purple. Chances are it's what makes the color of your strawberry yogurt or that cranberry drink look so appealing. But the problem is that at the moment, you have no way of knowing if you're ingesting these little red bugs. The Vegetarian Legal Action Network petitioned the FDA to disclose the presence of carmine, and in 2010, that requirement went into effect. The onus, however, is on the consumer to know what carmine is. By Sally Wadyka Dried fish bladders You might like a nice piece of fish with your glass of wine, but did you know that there might actually be some remnant of fish in your beverage? Isinglass is a substance produced from dried fish bladders and it's used to clarify (ie., get rid of stuff floating around in) alcoholic beverages like beer and wine. But the real problem is that you won't find isinglass listed anywhere on the label an issue for strict vegetarians and vegans. "Unless it's an ingredient, like sulfites, that the FDA has determined is a health problem, it's not going to be declared on the bottle," says Jacobsen. "So there's really no way to know if your beverage was processed using this ingredient or not." Carrageenan (seaweed) This is a fancy way of saying seaweed, and it's used as a thickening agent in foods such as ice cream, pudding and other dairy products. According to Jacobson, it's extracted from red seaweed that's plentiful on the Irish coast. It meets the FDA's GRAS (Generally Regarded as Safe) criteria and it's vegetarian, unlike some other gelling agents. Sheep secretions (lanolin) This ingredient secreted by the sebaceous glands of sheep is prized for its moisturizing properties. That's why you'll find it in creams, lotions and shaving creams. But do you want to chew on it? Well, it's possible that you are. The innocuous-sounding "gum base" that's listed among your chewing gum's ingredients could contain lanolin to help give your sticks that nice bouncy, chewy feeling. But before you get too worried about it, know that most companies now use synthetic ingredients (rather than sheep-derived ones) to serve the same purpose. Shellac Just in case you haven't eaten your fill of bugs, here's another opportunity for insect consumption. Shellac which is used to make that shiny coating on jelly beans and to give fresh fruits and vegetables that perfect, glossy finish is made from the excretions of Kerria lacca insects that are native to Thailand. Again, vegetarian lobbyists have urged the FDA to require that labeling indicate if fruits and vegetables are coated with an insect-derived substance. The FDA wouldn't go that far, but, according to Jacobson, it did require produce packers to disclose whether any coating used is animal- or vegetable-derived. "But it would be on a placard or on the box of produce, not in bold type on the fruit or vegetable itself," says Jacobson, and not necessarily displayed to grocery shoppers. "And I don't know that the regulation is very strongly enforced," he adds. Gelatin Gelatin is used in many packaged foods as a thickening agent. In addition to gummy candy, gelatin is found in Jell-O, ice cream and yogurt. But those innocent-looking little Gummi Bears are hiding a somewhat distasteful secret. According to the USDA, the gelatin that gives them their kid-pleasing texture is created at the expense of several different animal parts, including ligaments, skin, tendons and bones. Though some non-animal versions of gelatin are available, vegetarians know to avoid packaged foods containing gelatin, unless it's specifically labeled as being derived from a vegetarian source. Rennet, derived from the fourth stomach of unweaned calves This enzyme is a crucial part of the cheesemaking process where it helps coagulate milk proteins into curds but some cheese lovers may find its origins unappetizing. Traditionally, rennet is derived from the fourth stomach of young, unweaned calves (who have been killed for veal consumption). But thanks to pressure from vegetarian groups (as well as more limited availability of calf stomachs), the cheese industry has cultivated non-animal sources of rennet. Vegetable rennet can be made from plants like thistles and nettles. Microbial rennet is derived from molds. And genetically-modified (GMO) rennet is produced in lab to replicate the properties of animal rennet but without using any animal byproducts. If your cheese ingredients' label just reads rennet, there's really no way to know the origin of the ingredient. If you are concerned about eating animal-derived rennet, look for labels that specifically declare that the product is vegetarian or kosher. Bacteriophages This is a case of an additive that sounds perfectly disgusting, but experts reassure that it's also perfectly safe and even smart. Cold cuts and cheeses are often sprayed with a mixture of viruses (known collectively as bacteriophages) that work to help prevent listeria a microorganism that can be lethal when eaten. "The viruses attack the bacteria and prevent bacterial growth on the food," says Jacobson. "It's actually better than harmless; it's a very clever way to prevent illness." Castoreum, derived from beavers The euphemistic phrase "natural flavoring" can be used to refer to any number of additives some totally benign, and others that are, well, downright gross. And castoreum definitely falls into the latter category. The flavoring (which is also used in perfumes) is derived from the castor sac scent glands of beavers. From there it is added to foods and drinks especially to add a vanilla flavoring. And whether or not you want to eat these beavers' glandular secretions, the ingredient has been deemed "generally recognized as safe" (GRAS) by both the FDA and the Flavor and Extract Manufacturers Association. Xanthan gum While we're on the subject of bacteria, here's another one. Xanthan gum is a microbial polysaccharide that's derived from the bacteria Xanthomonas campestris. It's used to thicken liquids, and since it takes very little for it to accomplish that goal (concentrations of 0.5 percent or less), it is generally considered safe for use. You'll find it in most bottled salad dressings to help stabilize keep the oil from separating out. But what you may not know is that Xanthomonas campestris is responsible for the plant disease known as black rot. "Natural" flavors Natural flavors are the mystery meat of the food-additive world. And while they sound like a good thing who doesn't want to eat something that's "natural?" the term can be misleading and confusing. You will find these so-called natural flavors in just about every sort of processed food. They're used to give a "smoked" meat a smoky flavor; give canned peaches back their peachiness; and give an almond-flavored cookie its advertised nuttiness. The mystery is always that when the ingredient isn't specified and it usually isn't you don't necessarily know if that "natural flavor" is coming from something you want to eat.For example, you might assume that if canned peaches list "natural flavoring" in the ingredients list, the flavor would be derived from a peach. But according to Jacobson, it could just as likely be referring to apricot extract. Which is fine, unless perhaps you are allergic to apricots. And according to the current Federal Code of Regulations, a natural flavor could be extracted from meat but does not have to specify that if "the function in the food is flavoring rather than nutritional." Once again, it's a case of consumer beware.

health

Experts debunk some of the scariest but usually harmless symptoms with tips on when they may warrant concern. Should you worry? If you pore through pages on the Internet for reasons behind every twitch, bruise or bump, you can easily convince yourself you have a serious health crisis. Cyberchondria, or Web-enabled hypochondria, only drives you crazy. Here, experts debunk some of the scariest but usually harmless symptoms with tips on when they may warrant concern. Popping/creaking/cracking joints Stretching, reaching or simply walking can trigger snaps, crackles and pops from a knee, shoulder or from your back. All that noise may sound scary, but it's usually nothing to worry about, says Jessica Matthews, an exercise physiologist with the American Council on Exercise. In fact, it may simply be gas. Specifically, fluid in your joints (which acts as a lubricant) contains dissolved gases such as oxygen, carbon dioxide and nitrogen. "Pressure changes within the joint causes these bubbles to burst within the fluid, creating a cracking or popping sound," says Matthews. Tendons shifting out of place as the joint moves and arthritis can also cause a popping sound. See a doctor if pain or swelling accompanies the sounds. Black toenails Running for miles in shoes that fit poorly can cause toes to bump up against the top of your shoe, making the toenail turn a frightening shade of black. It may look morbid, but "runner's toe" is simply the result of the skin underneath the nail bruising and bleeding, says Matthews. "This causes the blood to pool under the nail with every stride. It's usually harmless but can be very painful." Avoid it by getting shoes properly fitted. Matthews suggests getting fitted for shoes at the end of the day, when feet are largest. See a doctor if pain, swelling and redness appear, which may be signs of an infection. Muscles shake during exercise New exercises or increasing exercise intensity may cause muscles to shimmy and shake. No need to worry, your muscle fibers simply have to synchronize, says Matthews. "Essentially, not all muscle fibers contract at the same time, as they trade off duties during movement (some rest while others work and vice versa)." Shaking occurs as the muscle approaches its limits and not enough of the muscle fibers are contracting to allow for continued smooth movement. "The shaking will subside as you become accustomed to the new demands," says Matthews. Dehydration may also cause shaking. See a doctor if you experience pain or dizziness along with the shaking. Eyelid twitch An involuntary, twitchy eyelid can be more annoying than anything but is a harmless condition called myokymia, says Dr. Sandy T. Feldman, an ophthalmologist and founder of ClearView Eye & Laser Medical Center in San Diego. "Like any other muscle twitch, it's usually due to stress, fatigue or lack of sleep." Too much caffeine, drugs and alcohol, too much time on the computer or an improper glasses prescription may also contribute to a twitchy eye. If eye fatigue is the issue, a pair of prescription reading glasses may bring relief. You can also try antihistamines. See a doctor if other symptoms emerge, such as a coinciding facial twitch, which could indicate a neurological disorder, says Feldman. Skin tags Small pieces of skin on an eyelid or other part of the body called skin tags (acrochordon) are actually small benign tumors, says Dr. Debra Jaliman, a New York-based dermatologist and the author of Skin Rules: Trade Secrets from a Top New York Dermatologist (St. Martin's Press, 2012). "They're often genetic and are usually harmless." Both men and women are equally prone to developing skin tags, though obesity and pregnancy increases the chances of developing them. See a doctor if you notice a sudden rash of skin tags, as they may be a precursor to colon cancer, says Jaliman. Hand tremors If you notice your hand shaking as you raise a glass of water to your lips but not while you're relaxed, don't panic. You may have a harmless condition called essential tremors. "Essential tremors are confined only to tremulousness without other neurological symptoms," says Dr. J. Eric Ahlskog, a neurologist with the Mayo Clinic. Typically, essential tremors involve the hands when holding a fork, knife or spoon, while Parkinson's tremors occur during a relaxed state, such as when the arms are down to the side, says Ahlskog. Essential tremors may also affect the voice or the head and are fueled by adrenaline, so excitement or anger may worsen symptoms. See a doctor if tremors become severe (treatment is available) or if they are accompanied by other neurological symptoms, such as changes in speech. Vertical fingernail ridges Nail ridges, tiny raised lines that extend from the cuticle to the tip of the nail, are similar to wrinkles on the face, says dermatologist Jaliman. "They're brought about by age and are not a sign of any medical condition." It is known medically as onychorrhexis, a name which translates to "brittle nails," which often accompany these vertical ridges. See a doctor if the ridges are horizontal or if your nails are otherwise discolored or distorted, as it may be a symptom of something more serious, says Jaliman. Eye Floaters The appearance of dots before your eyes that float about in your field of vision often occurs in nearsighted people and is not usually a cause for concern unless it occurs suddenly. "These 'floaters' are typically caused by age-related changes in the jelly-like substance (vitreous) of the eye," says ophthalmologist Feldman. Floaters develop when the vitreous thickens and shrinks, which occurs during middle age. They may appear as dots, squiggly lines, cobwebs or circles and become more noticeable when looking at a plain background such as a blank wall. See a doctor if you notice a new onset of floaters, a shower of floaters, flashing lights or a shadow or curtain comes across your eye, says Feldman. Broken blood vessels in the eye A red splotch in the white part of the eye looks as if you've been punched but is not usually cause for concern unless it happens often. "Rubbing the eye too hard, a pillow rubbing up on the eye while you are sleeping, sneezing hard, and constipation (straining) are the common causes of a broken blood vessel in the eye," says Dr. Elio Polsinelli, Jr., an optometrist with the California Optometric Association. Anticoagulants (blood thinners) and too much Omega-3 can cause broken blood vessels. "Uncontrolled hypertension can also be behind repeated broken blood vessels in the eye," says Feldman. See a doctor if you notice recurring broken blood vessels, as it could indicate uncontrolled hypertension and should be addressed, says Feldman. Winter nose bleeds Finding blood on a tissue when you blow your nose can be frightening, but it's likely not serious, says Dr. Murray Grossan, an otolaryngologist and the author of Free Yourself from Sinus and Allergy Problems Permanently (Hydro Med, 2010). The nose contains many blood vessels which bleed easily. Cold, dry air moving through the nose constricts them, says Grossan. "Moving into a warm environment causes them to vasodilate (open up), and they may bleed." Blood thinners and aspirin may worsen nosebleeds. Using a moisturizing gel such as Breathe-ease helps prevent dryness, says Grossan.See a doctor if the bleeding requires a towel, not just a tissue, or if it persists for more than a week, says Grossan.

health

You may think you are making healthy decisions, but which choices may be hurting you? Common delusions It's one thing to delude yourself into believing you could really win the lottery. It's another to assume you're safe from health issues because you read labels, pop vitamins or have genetics on your side. Top experts address the truth behind the most common health delusions. I lift weights, so osteoporosis isn't a concern Your twice-weekly weightlifting sessions contribute to bone health, but it's not the whole bone-building picture. Weightlifting alone does not offer much protection if your diet lacks certain nutrients, says Dr. Patricia Riley, a physical medicine and rehabilitation specialist at Nazareth Hospital in Philadelphia. "You also need to address nutritional factors, such as calcium and vitamin D intake, smoking cessation, individual bone health and other factors." For strong bones, the National Osteoporosis Foundation recommends (in addition to weight training two to three times a week) that women under age 50 and men under age 71 take in 1,000 mg of calcium a day; women 50 and over and men 71 and over need 1,200 mg a day. Women and men under 50 require 400 IU of vitamin D a day, and those 50 and older need 800 to 1,000 mg. I eat only 1,000 calories a day and still gain weight, so I must have a slow metabolism If you track your calories and still can't lose those last 10 pounds, your problem may lie more with your math than your metabolism. "It's easy to underestimate calories, especially if you eat a lot of restaurant meals," says Miriam Pappo, a registered dietitian and the director of clinical nutrition at Montefiore Medical Center in New York. Large amounts of hidden fats -- mainly fats used in cooking the food -- add hundreds of calories per dish. Added butter, milk or cream cannot be seen, which makes it harder to track calorie intake, says Pappo. "In addition, chronic dieting without exercising can slow metabolism, especially as we age." The American Dietetic Association recommends that women eat between 1,600 to 2,000 calories a day, depending on activity level, and men should take in between 2,000 and 2,800 calories a day. I eat only "natural" beef and chicken, so I'm safe from antibiotics and pesticides Reading labels as a way to eat healthier only works if you know the lingo. Choosing foods with a "natural" label, for example, doesn't mean you're in the clear from added chemicals. "'Natural' has almost no legal meaning," says Mark A. Kastel, the co-director and senior farm policy analyst for the Wisconsin-based Cornucopia Institute, an independent watchdog organization that monitors and promotes ecologically-produced local and organic food. "The USDA's legal definition of 'natural' only means 'minimally processed and without artificial preservatives.' Virtually all conventional meat qualifies," Kastel says. To stay clear of pesticides, antibiotics and other chemicals, look for the green-and-white USDA organic label. "It's the gold standard of labeling for meat, dairy and eggs," says Kastel. Longevity runs in my family, so I'm destined to be healthy to an old age Just because grandma lived to age 95 doesn't automatically mean you'll also live to see your 90s. "Various studies (involving identical twins) suggest that only about a third of the variation in longevity is accounted for by genes," says Dr. Howard S. Friedman, a professor of psychology at the University of California, Riverside and the lead investigator of "The Longevity Project" (Hudson Street Press, 2011). "The rest is lifestyle and chance," says Friedman. "But a fascinating finding of my Longevity Project is that many things that seem like chance are really not random; to a surprising extent you can make your own luck by getting on a healthy pathway." Many people have the capacity to live well into old age, but most do not. Generally speaking, though, knowing how long your parents lived is not a very good indication of how long you will live, says Friedman. I don't need a second opinion; I trust my doctor completely No matter how well you trust your doctor, seeking a second opinion when you're diagnosed with a serious ailment or are considering surgery is simply smart. "It helps you make an informed decision," says Dr. Thomas P. Schmalzried, the medical director of the Joint Replacement Institute at St. Vincent Medical Center in Los Angeles. "The decision to have surgery is a serious one. I welcome the discussion with my patients who want a second opinion." In orthopedic surgery, for example, many nuances and subtle differences exist in surgical approaches, including technology and surgical procedures. "It's always a good idea to understand the differences, and a second opinion may prove to be a meaningful investment," says Schmalzried. I take vitamins, so I can eat what I want It sounds like an easy fix, but popping vitamins does not give you dietary carte blanche to eat junk food and skip fresh fruits and vegetables. "Taking vitamins can provide a false sense of security," says Lauren Graf, a clinical dietitian at Montefiore Medical Center in New York. "Isolated nutrients found in a pill do not have the same effect on the body as when they are consumed as part of a whole food." For example, taking a vitamin C supplement can't compare with eating oranges or berries, which contain antioxidants, phytochemicals (natural chemicals which often act like antioxidants) and fiber, which all work together synergistically. "Vitamins can be part of a healthy lifestyle, but they certainly do not counteract the negative effects of unhealthy foods," says Graf. Check with your physician before starting any new vitamins or supplements. I don't need to work out I chase around my kids all day long Running around taking care of kids can certainly burn calories and be physically exhausting. "But all that activity is not specific enough to produce the results weight loss, muscular definition and improved energy levels you'd get from a structured exercise program," says Pete McCall, an exercise physiologist with the American Council on Exercise (ACE). However, those calories burned during daily activity (called NEAT for non-exercise activity thermogenesis), are an effective add-on to an exercise program. To get the best results from an exercise program include cardiorespiratory exercise to improve function of the heart and lungs, resistance training to boost muscle strength and bone-mineral density and some flexibility exercises. "At least two days a week of dedicated exercise can have a significant impact on managing body weight and experiencing other beneficial results from exercise," says McCall. I can still lose weight if I eat what I want on the weekends and diet all week You eat healthy all week long, so you should be able to splurge on weekends and still lose weight, right? Not exactly. "It's a slippery slope," says dietitian Graf. "If you have been restricting calories during the week, you may find yourself extra hungry come Saturday morning. As a result, you may end up making up for the calories you limited during the week and then some." By Sunday night you're sluggish and bloated. A better bet is to eat healthfully throughout the week and allow yourself a little extra leeway on the weekends, says Graf. "It is still important to eat mindfully even on the weekends." If you're going out to dinner on Saturday night, eat a healthy, high-fiber breakfast (such as oatmeal and fruit) and lunch (such as salad and sandwich on whole-grain bread), and then allow yourself to indulge in an entree, a drink and a dessert in the evening, Graf suggests. I don't need a primary care physician Annual visits to your gynecologist or other specialist throughout the year are important, but they don't make up for a primary care doctor. Specialists focus only on a particular body system, says Dr. Chan Chuang, the corporate medical director at HealthCare Partners, a multispecialty medical group. "A primary care doctor is trained to view the whole person, which differs from a specialist's focus," says Chuang. "A primary care doctor treats the majority of all health conditions from skin care to chest pain and everything in between." In addition, your primary care doctor acts as a health care advocate if you develop a serious illness, referring you to one or more specialists and acting as the coordinator of all the care you receive (e.g., making sure medications from one specialist doesn't conflict with another). "The better your care coordination, the better your long-term outcome," says Chuang. I vent my anger, so I'm less likely to have a heart attack Primal scream therapy and punching pillows as ways to vent anger are a thing of the past for a reason. They don't work. "In fact, this type of venting may actually worsen the health impact of anger," says Dr. Raymond Chip Tafrate, a Connecticut-based clinical psychologist and the author of "Anger Management for Everyone: Seven Proven Ways to Control Anger and Live a Happier Life" (Impact Publishers, 2009). "People who are chronically angry have more health problems than people who are less angry," says Tafrate. "Anger is connected with surges in blood pressure, and venting anger may actually make it worse. It's also not very effective in terms of solving life's problems." Instead, Tafrate recommends looking at problems more realistically and developing a more forgiving and flexible outlook. In addition, he recommends developing good communication skills so you can negotiate in a reasonable way that considers the other person's perspective. It's over-the-counter medication, so taking a little extra can't hurt me If you're of the mind that since two aspirin are good then three must be better, you may be gambling with your health. "Taking more than the recommended amount of any medication can cause health issues," says Philip J. Gregory, an associate professor of pharmacy practice at the Creighton University School of Pharmacy and Health Professions in Omaha, Neb. "Over-the-counter does not mean harmless," says Gregory. "In fact, OTC drugs can and do cause significant side effects, often due to inappropriate use." For example, acetaminophen (e.g., Tylenol) is one of the most common causes of acute liver failure, often due to unintentional overdose. Over-the-counter anti-inflammatory agents (e.g., aspirin, ibuprofen) can cause stomach ulceration and bleeding, especially when used for prolonged periods or in high doses, says Gregory. "Your best bet is to follow the labeled dosing. If you need something more, check with your pharmacist or physician before increasing the dose." I save up my one-drink-a-day allowance for the weekends and enjoy it all at once instead Numerous studies show the health benefits of a glass of red wine a day. Abstaining from alcohol all week and over-imbibing on weekends, however, is not advisable and could even prove dangerous, says Dr. Stuart Finkelstein, the medical director of the Center for Medical Detoxification at Tri-City Regional Medical Center in Hawaiian Gardens, Calif. "All things in moderation, and that particularly means drinking alcohol," says Finkelstein. "Even studies that say one drink a day is good for your heart also mention that the one drink a day may also increase your risk of other conditions like cancer." The one-drink findings were based on the fact that some alcohol may thin the blood a bit and may reduce your risk of blood clots. "Drinking to excess is not good for your heart or any other part of your body and may even increase the risk of a cardiac event," says Finkelstein.

health

These healthy habits have dual benefits. Get healthy! When you're stretching dollars, nothing beats a two-for-one sale. The same goes for health deals. Squeezing double the benefits out of a single lifestyle change appeals to both the budget- and time-conscious. Check out these single easy changes that pack a double healthy punch. Drink alcohol moderately… for heart health and reduced arthritis risk Alcohol in moderation may reduce your risk of heart disease as well as your risk of developing rheumatoid arthritis. The key word: moderation. "Heart risk decreases with moderate amounts, but drinking more than the recommended amount can harm your heart," says cardiologist Santora. Women benefit with a glass a day and men should limit themselves to two drinks a day. One drink refers to a 12-ounce beer, 4-ounce glass of wine or 1.5 ounces of 80-proof spirit, according to the American Heart Association. Women who imbibe in more than three alcoholic drinks a week also have half the risk of developing rheumatoid arthritis compared with non-drinkers, according to a study published on the British Medical Journal website (2012). "Enjoy in moderation but do not start drinking if you currently do not drink," Santora says. Do yoga… for weight management and to ease chronic back pain Downward-facing dog and other yoga poses not only ease back pain but may also help with weight management. A study of more than 300 participants led by the University of York in the United Kingdom showed that those who participated in a 12-week yoga program lessened back pain and took fewer sick days than those who received no yoga instruction. Yoga poses most often recommended for back pain include downward-facing dog, child's pose and pigeon. A study published in the International Journal of Yoga Therapy (2012) found that yoga can also be effective as part of a weight loss program. "Yoga doesn't necessarily burn calories like other forms of exercise, however," says Barbara Spies Blair, a yoga instructor in Babson Park, Mass. "It works for weight control because its calming effect helps you handle stress and can keep stress eating under control." Eat cherries… to decrease post-workout soreness and reduce stroke risk Whether you're recovering from a workout or looking for new ways to improve your heart health, a handful of cherries may be what the doctor ordered. Tart cherries may reduce stroke risk and also ease post-workout muscle pain. In fact, new animal research from the University of Michigan Health System (April 2013) suggests that tart cherries provide similar cardiovascular benefits to prescription medications. Researchers believe anthocyanins (pigments responsible for the fruit's red color) in the fruit reduce the risk of cardiovascular disease and stroke. "Anthocyanins also decrease inflammation, thereby decreasing muscle soreness," says Maxine Smith, RD, a dietician with the Cleveland Clinic. Currently no specific intake recommendation for stroke prevention is available. To reduce muscle soreness, a mixture of cherry and apple juice equivalent to 12 to 24 ounces a day one week prior to an athletic event works best. Exercise… and reduce depression and your risk of osteoporosis Brisk walking and pumping iron on a regular basis not only helps keep off excess weight but also reduces your risk of osteoporosis and depression. Exercise helps decrease depression by triggering the production of endorphins, chemicals that produce feelings of well-being, says Dr. Richard Kelley, a physician based in Austin, Texas, and the author of "The Fitness Response" (2012). "Lifting weights increases bone strength by stimulating the bone to which that muscle is attached. This causes the bone to undergo a process called 'remodeling,' whereby calcium is taken up by the bone and the bone becomes stronger." The U.S. Department of Health and Human Services recommends two hours and 30 minutes of moderate-intensity aerobic activity (e.g., brisk walking) per week and two or more days a week of muscle-strengthening exercise. Floss your teeth… and reduce gum disease and heart disease risk The simple act of cleaning between your teeth with a piece of string not only saves your teeth but also reduces your risk of heart disease. Flossing removes dental plaque, helping to prevent gum disease and tooth decay, according to the American Dental Association. Failure to floss can harm your heart by creating inflammation at the gum line and causing a generalized inflammation throughout the body, says Dr. Larry Santora, cardiologist from St. Joseph Health System in Orange, Calif. "Part of the development of plaque in the heart is an inflammatory process; the lining of the arteries become irritated." Floss at least once a day to save your teeth and your heart. Practice Tai Chi… to reduce falls and improve memory The ancient martial art of tai chi helps improve balance, which reduces falls, and studies show that it can also improve memory. Tai chi's slow stretching and boxing movements do not require special skills, which makes the practice ideal for all fitness levels. According to a study funded by the Centers for Disease Control and Prevention, participants in one-hour, twice weekly tai chi classes held in senior centers for 12 weeks significantly improved balance and reduced falling. Plus, an eight-month trial study found increases in brain volume and improvements in memory among seniors who practiced tai chi three times a week, according to a study published in the Journal of Alzheimer's Disease (June 2012). Check out www.AmericanTaiChi.net for practitioners in your area. Drink coffee… and protect against breast cancer relapse and oral cancers Your morning cup of joe does more than gear you up for another workday; studies show it protects against two types of cancers. Out of more than 960,000 men and women, those who drank more than four cups of caffeinated coffee per day were at about half the mortality risk of often-fatal oral cancer compared with those who occasionally or never drank coffee, according to a study published in the American Journal of Epidemiology (2012). Plus, women on Tamoxifen who drank one to two cups of coffee a day were less likely to experience a recurrence of breast cancer. Coffee may also protect against a type of skin cancer. Coffee drinkers experienced a reduced risk of basal cell carcinoma, the most common form of skin cancer, according to the National Institutes of Health. Eat dark chocolate… to enhance brainpower and protect your heart Dark chocolate may help you finish that crossword puzzle as well as protect your heart, according to research from the University of Oxford, Norway. More than 2,000 people ages 70 to 74 underwent a battery of cognitive tests. Those who consumed chocolate and other flavonoid (powerful antioxidants)-containing foods had significantly higher test scores that those who did not. Prior studies link a high flavonoid intake with lower dementia risk. "Keep in mind this refers to the dark chocolate only, not milk chocolate," Santora says. These same flavonoids may also protect your cardiovascular system. Cleveland Clinic recommends enjoying one ounce of dark chocolate a few times a week and including other flavonoid-rich foods such as apples, tea, onions and cranberries in your diet. Meditate… to ease stress and to reduce the risk of heart attack and stroke Practicing meditation eases stress, lowers blood pressure and reduces the risk of heart attack and stroke, according to a study published in the American Heart Association journal, Circulation (2012). African Americans who regularly practiced transcendental meditation were nearly 50 percent less likely to have a heart attack or stroke compared with African Americans who attended a health education class. "Meditation cuts down on stress hormones such as cortisol," says cardiologist Santora. "Cortisol causes arteries to squeeze down and it also plays a role in inflammation. Even five minutes of meditation a day can help." Take vitamin D… to reduce depression and heart disease risk Vitamin D isn't just for bone building. Studies show it can help reduce depression and heart disease risk as well. Correcting vitamin D deficiencies in women with moderate to severe depression improved their symptoms, according to a case report presented at the 2012 Endocrine Society Annual Meeting. Researchers believe a yet-unproven link exists between vitamin D and mood. Three women all reported significant improvements in depression after eight to 12 weeks of vitamin D replacement therapy. Vitamin D also keeps the lining of arteries supple and less prone to plaque formation, says Santora, who recommends vitamin D-3 supplements. "It's important, particularly as we age, because our body's ability to convert sunlight into vitamin D declines as we get older." Eat more fiber… for weight loss and GI tract health Increasing the fiber in your diet keeps your gastrointestinal tract healthy and may also help you lose weight. "Fiber assists in weight loss, mainly by making you feel full and helping you decrease calorie intake," says Dr. Patrick Takahashi, chief gastroenterologist at St. Vincent Medical Center in Los Angeles. A study by the University of Illinois shows that dietary fiber promotes the growth of beneficial bacteria in the GI tract. The average fiber intake by adults in the United States is half of recommended levels, particularly among those who follow low-carb diets. To increase dietary fiber enough to meet the recommended 25 to 35 grams per day, add more whole grains, legumes, fresh fruits and vegetables to your diet. Eat seafood… to reduce the risk of prostate cancer and viral infections Eating seafood and other foods high in selenium may protect against prostate cancer as well as against viral infections. The findings of a large Dutch study (2013) presented recently at the American Association for Cancer Research Annual Meeting 2013 associates high selenium levels with significantly reduced risk of advanced prostate cancer. Another study published in the Journal of Nutrition (2007) shows deficiencies in selenium links to altered immune responses and changed relatively benign viruses into more dangerous ones. "The selenium content varies greatly depending on the fish species, the location and the season, however," says dietician Smith. Fish highest in selenium include salmon, tilapia, shrimp, cod, tuna, trout, swordfish, sea bass, lobster and shark.

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Humans love grooming themselves, but sometimes things get out of control. Pathological grooming Everyone bites their nails, or picks a scab when they shouldn't, or goes through periods when they just have to wash their hands one… last… time. As humans, we've evolved to view grooming as essential to our very survival. But how much is too much? For millions of Americans, the impulse to keep clean, or, in a more modern sense, look as good as possible, becomes pathological, so that they can't stop, and it all but takes over their lives. "People really want to stop, and they're distressed by what they're doing," says Marla Deibler, the director of the Center for Emotional Health of Greater Philadelphia, which treats people suffering from pathological grooming disorders. "They become socially isolated, and it becomes very hard to live with." Hairpulling Getting that stray gray can be pretty gratifying, but what if you can't stop there? For people suffering from trichotillomania, the desire even the need to keep going is too much to resist. Some will pull until there are bald spots or until they've yanked all the hair from their legs or torso. "Anywhere hair grows," Deibler says. But why? It's unclear. For many, hairpulling relieves stress; others are triggered by something sensory or environmental. Such behaviors tend to run in families. And they're often misunderstood. "For a long time, people thought it was a form of self-mutilation," she says. "But people aren't trying to harm themselves. They're trying to get relief. And a lot of sufferers say they do feel better afterwards." Hair-eating For some hairpullers, it's not enough just to yank a hair and be done. A small percentage also eats it. Researchers haven't figured out why. For decades, some thought people ate their hair because of an iron deficiency or that it hinted at destructive impulses. Deibler says that it's likely just another step in the ritual for hairpullers, a wrinkle in that disorder. "Some just bite the split end or the root bulb after they pulled it out," she says. "They say it's crunchy or gummy, and kind of satisfying. "Eating hair is dangerous, though. It can get trapped in the intestines and form giant hairballs that need to be surgically removed. "If they're not removed, they can prove deadly," she says. Hair-cutting Hairpulling often can be done without a person even realizing it. They can do it while watching TV or reading a magazine. Hair-cutting, or trichotemnomania, always requires a conscious act, and the results can be startling. Those suffering the disorder feel compelled to cut or shave their hair, whether patches or the whole thing. As with other pathological grooming disorders, what's done to relieve stress can itself cause more stress. One sufferer who blogs about the disorder anonymously wrote how after compulsively cutting her hair, she'd wear headbands or bandanas anything to cover the damage. "I was so ashamed of it." Skin-picking Who hasn't felt that little surge of pleasure from getting your nail under a pesky scab and just tearing it free? Skin-picking is actually extremely common among people. It's an evolutionary response to mites and other nasty things that can get into our skin. But people suffering from dermatillomania go much further, often resulting in infected sores, scarring and skin discoloration. Deibler says that many who pick are trying to remove what they see as an imperfection. "They tend to pick when anxious, excited or bored," she says. "They can lose hours in front of a mirror. It affects work; it affects family life." Nail-biting Nail-biting is probably the most socially acceptable of the pathological grooming behaviors. People believe it becomes problematic only if they bite down to the cuticle and cause pain or an infection. The most common treatments for onychophagia are aimed at making the fingernails unpleasant to the taste, avoiding the underlying issues entirely. "It's about relieving stress," says Dr. Carol Mathews, who runs the Obsessive Compulsive Disorder (OCD) clinic at the University of California, San Francisco. Treatment focuses on "habit reversal training," a combination of remedies that make patients aware of their disorder and what their triggers are, and then finding ways to resist the urge to pull, pick or bite. Deibler says the awareness part is often a huge step. "People are so isolated, they think they're the only people who have it." Hand-washing While most pathological grooming disorders exist on the OCD scale, some are more OCD than others. The difference might seem minor, but it's crucial. For those with clear OCD, there is little of the satisfaction that comes from getting at the perfect scab. People who obsessively wash their hands do so out of fear of contamination, and no amount of soap can make all germs go away. "It gets to be a reinforcing pattern," says Mathews. "There is the anxiety of contamination, then the compensatory behavior. And you're fine for the short term. But then you have to do it again, and often more elaborately, because what you did before just isn't good enough." Excessive showering While the impulse that drives obsessive hand-washing and excessive showering is essentially the same, "people do things in ways that doesn't always makes sense," as Mathews puts it. People with this expression of OCD can shower three or four times a day, or just once for several hours. There is often an elaborate ritual (which parts of the body get washed first and in what way), as well. If it isn't followed perfectly, the ritual has to be rebooted. "There is a certain amount of magical thinking at work: If I wash a particular way, I'll get an A on my math test," says Mathews, adding that all of us, to a certain extent, exhibit OCD-like behaviors: We knock on wood three times or avoid walking under ladders. The problem is when they spiral out of control. "People can get so impaired that they can essentially get trapped in their home and never come out. It can have real impacts on their health and life." Excessive plastic surgery Sometimes, a blemish is so bad it can't be picked away. For those with body dysmorphic disorder, the slightest defect can require drastic action. "They become obsessed with camouflaging these perceived defects," says Dr. David Sack, a Los Angeles-based psychiatrist and CEO of Promises Treatment Centers. "They usually end up in a surgeon's office years before a psychiatrist's office." Before reaching out for help, a person can go through a series of surgeries, altering noses, chins, brows, even arm and back muscles. "I had one patient who was convinced he had a receding hairline," he says. "He got hair grafts three times, even though there was nothing wrong with his hairline. He became depressed and alcoholic. He was tortured by it." Obsessive tanning Everyone knows by this point that excessive tanning is extremely dangerous. Yet people still do it, turning their skin into a leathery hide and greatly increasing the risk of deadly cancer. When researchers started studying people who obsessively tanned, they assumed the impulse was to cover up some perceived defect. But Sack says what they found was surprisingly different: They're basically getting high. Part of the chemical reaction to UV light that causes tanning also releases hormones that control stress and produce endorphins. Tanning for these people produces a rush. Take it away and they go through withdrawal. "When forced to go cold turkey, they go through the same symptoms as getting off opiates," says Sack. "They see no reason to stop because they're enjoying it. They think the world is trying to interfere with their pleasure. Their behavior is addict behavior." Excessive tattooing and piercing A generation or two ago, piercing and tattooing were largely reserved for subcultures. Both have since moved into the mainstream. But is it OK to spend tens of thousands of dollars on tattoos or have dozens of piercings? This isn't just a matter for concerned parents. In 1999, the American Academy of Child and Adolescent Psychiatry identified piercing and tattooing, along with picking and burning, as possible forms of self-injury. Other professionals have likened them to eating disorders and substance abuse. But where is the line? Lawrence Rubin, the director of St. Thomas University's Mental Health Counseling Program, says that there's an "aghast factor" when people go too far. "When someone starts getting Teflon implants in their skull or files teeth down to look like a jaguar or they're spending all their income on tattoos when there's a decrease in human connectedness that's when my flags get raised," he says. While Rubin recognizes that many people who pick or pull or cover themselves in tattoos need help, he hesitates at broad categorizations for the behavior. Because these actions relieve stress, he says, they can act as self-regulating devices. "People with self-damaging behaviors need help. But I worry that categorization can actually isolate them," he says. "Sometimes it's just us imposing standards on them."

health

Excuses, excuses Making excuses for unhealthy lifestyle choices takes away opportunities to be your healthiest. A 2011 Consumer Reports survey says nine out of 10 Americans give themselves credit for eating "somewhat" healthy. In actuality, two-thirds eat one fruit or vegetable a day and many eat none at all -- far below the recommended five servings. Plus, one-third of those who said they were at a healthy weight were actually overweight. Experts tell the whole truth about the most common health lies we tell ourselves. I skip breakfast and barely eat lunch, so I can eat what I want for dinner Nothing but the truth: Skipping breakfast and lunch because you're too busy to eat, yet wolfing down a double-cheeseburger on the way home can lead to weight gain. Research shows that breakfast-skippers tend to weigh more and practice more unhealthy eating habits (such as eating high-calorie snacks) than those who eat breakfast. "Skipping meals is also a sure way to skimp on nutrients that your body needs to perform at its best," says Keri Gans, a New York-based nutrition consultant. Plus, eating a healthful breakfast and lunch should not take away from your ability to enjoy dinner, says Gans. If I need energy, I'll just drink coffee Nothing but the truth: Although caffeine heightens focus and attention, coffee may set you up for a worse energy crash later on if you rely on it for energy, says Gans. "Drinking coffee for energy is like a Band-Aid. It's a temporary fix, but not the best choice in the long run. If you need energy it could be because your body is running on empty." Since food provides your body's fuel, instead of reaching for a quick caffeine fix, grab a healthful, energizing snack instead: Low-fat yogurt and a small banana, a piece of fruit with peanut butter, half a turkey sandwich or a protein shake each makes for a healthier option without the caffeine crash. I don't need a vacation. I thrive on work Nothing but the truth: If you take pride in working hard and not taking vacations, it may be at the expense of your health. Only 60 percent of employees take all of their paid vacation days, according to a survey by the Families and Work Institute (2008), and 5 percent take no vacation days at all. The survey showed that workers who took more than 13 vacation days were overall healthier with fewer minor health problems, less depression, less stress and fewer sleep problems than workers who took only six to 12 vacation days a year. In addition, a study published in Psychosomatic Medicine (2000) shows a link between vacation time and a reduced risk of all causes of mortality, specifically coronary heart disease. Take a trip for your mental and physical health's sake. I rarely go outdoors, so I don't need sunblock Nothing but the truth: Sunscreen is not just for the beach, says Dr. Joel Schlessinger, a dermatologist based in Omaha, Neb., and the CEO and founder of LovelySkin.com. "Most people think of sunscreen as only necessary for sunlight that happens when you're trying to tan, such as being by the pool. But sunlight when you're out walking the dog or gardening is just as dangerous. For this reason, it's important to wear sunscreen at all times." This includes people who work indoors. Fluorescent lights in offices can cause sun damage, and UVA rays through windows may also age the skin as well as increase skin cancer risk, says Schlessinger. I take cholesterol medication, so I can eat whatever I want Nothing but the truth: Cholesterol-lowering medications such as statins work best when combined with a healthful diet. Statins work by increasing the removal of bad cholesterol already in the body and by slowing the chemical that makes cholesterol. Therefore, cholesterol medicine does not give you carte blanche to eat unhealthy, says Gans. "A better goal would be to eat healthier so you can go off the medication. Medication is not a replacement for healthy eating, and the poorer your diet the greater chance that you will need more medication." The Mayo Clinic recommends avoiding saturated fats and including high-fiber foods, omega-3 fatty acids, nuts and olive oil to help lower cholesterol. Every woman gains weight after menopause, and I can't do anything about it Nothing but the truth: Weight gain after menopause is not inevitable, says Dr. Irv Rubenstein, an exercise physiologist and founder of S.T.E.P.S., a fitness facility in Nashville, Tenn.. "Not all women gain." Cutting calories and upping activity can go a long way toward reducing the weight gain often associated with menopause (typically between 12 and 15 pounds). Ovulation and menstruation burn up approximately 300 calories a day, seven days a week during a woman's child-bearing years, which amounts to 25,000 calories annually, explains Rubenstein. "When this process ends you have to alter your diet and activity to accommodate the calories you're no longer burning in order to avoid gaining weight." The bottom line: Move more and eat less. I run around all day long. I don't need to exercise. Nothing but the truth: Even if you feel as if you're "running around" all day, chances are you're not moving as much as you think. A 2010 study published in the journal Medicine & Science in Sports & Exercise showed that Americans take approximately 5,000 steps per day on average, half the recommended 10,000 steps. We don't really run around all day, says Rubenstein. "We drive, sit in meetings, watch kids play ball, etc., which will not yield the same health and weight loss results as walking briskly or jogging." The Centers for Disease Control and Prevention (CDC) recommends adults get 150 minutes of moderate exercise every week (e.g. brisk walking) along with two or more days of muscle-strengthening exercises to include all major muscle groups. A few drinks at night help me sleep better Nothing but the truth: Reaching for a drink before bed to de-stress and help you sleep may not produce the desired effect, says Dr. Shelby F. Harris, the director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center in Bronx, N.Y. "Having a few drinks before bed may initially help you fall asleep, however, the sleep you obtain will be lighter and more broken in nature, therefore having you feel unrefreshed in the morning." Harris recommends speaking with your doctor if you're relying on alcohol to help you fall asleep. "There are many options available (both medications and behavioral treatments) that can help," Harris says. The National Sleep Foundation recommends keeping a regular sleep schedule and making sure the room is at a comfortable temperature to help you sleep. A cigarette or two a day won't hurt me Nothing but the truth: Smoking even just a couple of cigarettes a day causes harm, says Dr. David R. Nelson, a board-certified pulmonologist at Barlow Respiratory Hospital in Whittier, Calif. "For a healthy adult, a single cigarette will have only temporary effects to the airways and blood system, however it promotes significant inflammation of the airways and sinuses." This can cause the airways to constrict temporarily. It also causes a temporary drop in the oxygen content of your blood. The problem is that over time, repeating these attacks on your airways and heart creates a sort of battleground between the irritants and your body's self-healing process, says Nelson. "Smoking cigarettes on a regular basis could result in these attacks coming more frequently than your body has time to restore itself, and the irritants will begin to create longer-lasting damage." I'm getting older, so I don't need as much sleep Nothing but the truth: Sleep requirements stay the same as we age (seven to nine hours), according to the National Sleep Foundation, but the quality of sleep may be different. In reality, older adults obtain roughly the same amount of sleep as before, says Harris. "They might get a little less sleep at night (30 minutes less) but it is often made up for with daytime naps." These changes in sleep patterns, or "sleep architecture," may contribute to sleep problems. "As we age our sleep becomes more broken and lighter (a factor of aging, combined with increased medical issues that lead to awakenings during the night), but our needs stay the same," says Harris. Physical and psychiatric illnesses and medications used to treat them may be to blame. Daytime sleepiness and difficulty concentrating may result from a lack of sleep and should be discussed with your doctor if they continue.

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Which home remedies are real, and which are a waste of time? Fact or fake? Years before germs and viruses were discovered, illness and sickness were blamed on everything from curses to "bad air" and the evil eye. Now we know better. Still, some old remedies stick around, and people continue to use them. Surprisingly, there are nuggets of truth in some of these home remedies. Our experts separate fact from fake. A bowl of onions in a room wards off the flu Fact or fake? Fake! In the 1500s before the discovery of germs people believed onions could absorb the "noxious air" they attributed to diseases such as the bubonic plague. Onions were reputed to absorb the air and keep it from infecting people. Truth is, the only way onions may ease cold and flu symptoms is if you add them to chicken soup. "Hot beverages and soup produce beneficial effects on clearing the nasal passages," says Michael T. Murray, a naturopathic doctor and author of The Encyclopedia of Healing Foods (Atria Books, 2005). "Chicken soup has shown benefits in several investigations beyond its benefit as a hot beverage. The latest study focused on a specific small protein (carnosine) in chicken soup which was shown to protect against viral injuries to the immune system." Baking soda reduces the pain of urinary tract infections Fact or fake? Fact! The discomfort of urinary tract infections can make you miserable if you can't see a doctor right away. A simple baking soda mixture can ease pain in the meantime. "Baking soda helps make the bladder environment more alkaline, reducing the bacteria's ability to multiply," says Laurie Steelsmith, a Hawaii-based naturopathic physician and author of Natural Choices for Women's Health (Random House). You'll still need to see a doctor, however, since it does not kill the bacteria associated with the infection. Dissolve a teaspoon of baking soda in a cup of water and drink all at once, recommends Steelsmith. This can be repeated 10 hours later if needed only if you are still in severe pain. (Continued use can cause low potassium levels and should not be used by seniors.) "Or try simply sitting in a warm bath to ease symptoms," says Steelsmith. Honey helps heal wounds Fact or fake? Fact! More than just a sweet idea, a lot of research supports the use of honey as a healing agent. Honey is most likely effective as a wound healing agent due to its antibacterial properties, says Adam Friedman, the director of dermatologic research at the Albert Einstein College of Medicine in New York. "Honey reportedly has an inhibitory effect to around 60 species of bacteria." Honey not only produces a high osmotic effect (this refers to shifts in water content in bacterial cells which lead to cell damage or death), but it can produce low levels of hydrogen peroxide, a free radical that is toxic to bacteria at this low concentration but safe to human cells, says Friedman. Ideally, Friedman recommends using medical-grade honey products for wound healing purposes, such as New Zealand manuka (Leptospermum scoparium) honey and Australian Leptospermum honey, also known as Medihoney. Apply liberally and cover with a nonadherent dressing; change once or twice a day. Ice packs under the armpit bring down a high fever Fact or fake? Fact! Most of the time it's not necessary to bring down a fever. Since most viruses and bacteria thrive at our normal body temperature of 98.6 degrees Fahrenheit, fever plays an important role in fighting infection, says Dennis Jordanides, an internist with Hoag Center for Primary Care Medicine in Newport Beach, Calif. "However, in cases involving a young child or in an adult with a fever over 103 degrees, ice packs under the arm may be recommended," says Jordanides. The area under the arm possesses a large blood supply close to the skin, so an ice pack decreases the temperature of the blood that runs through that area, decreasing the body's core temperature, says Jordanides. "Ask your doctor before trying this." If your doctor gives the go-ahead, put ice in a large resealable plastic baggie and wrap it in a towel before placing it under the arm for no longer than 20 minutes. A copper penny over a bee sting provides relief from pain and swelling Fact or fake: Fake! Save your money. There is no credible research to show that taping a penny over a bee sting relieves the pain or swelling. You're in luck, however, if you have an aloe plant nearby. A study published in the Australas Medical Journal (June, 2012) showed that aloe vera gel possesses antibacterial properties. "Bees inject a local toxin that creates an inflammatory reaction, and aloe helps it calm down," says Jordanides. Typically found in a gel form (sold in drugstores and health food stores), apply the aloe liberally and leave it on until it's completely absorbed; apply four times a day. Licorice helps heal sore throats Fact or fake? Fact! Licorice does help sore throats, but don't run out for a bag of candy licorice vines just yet. The licorice flavor in drugstore candy comes from anise oil, not the real deal. "There's no licorice in licorice candy," says Jacob Teitelbaum, a board-certified internist and the medical director of the Fibromyalgia and Fatigue Centers. Glycyrrhiza, the active ingredient in licorice root, has been shown to soothe sore throats, as well as ease digestive complaints. "Licorice helps slow down the breakdown of the stress handler hormone called cortisol," says Teitelbaum. "Clinically, inadequate cortisol levels are associated with increased sore throats, and supporting your body's own natural cortisol helps decrease symptoms and makes the sore throat go away more quickly." Get licorice teabags at your local health food store and drink a cup of licorice tea twice a day, recommends Teitelbaum. (Note: Avoid licorice if you have high blood pressure, and do not take it after 6 p.m., as it may cause sleeplessness.) Duct tape gets rid of warts Fact or fake? Fact! As the handyman's default fix for nearly everything, duct tape for healing warts may sound like a joke, but studies show it actually works. "Duct tape ... is a highly effective, nonpainful, cheap treatment for warts," says dermatologist Friedman. Caused by the human papillomavirus, the virus camps out in the skin's upper layers, hiding from the body's immune system. The tape appears to work by irritating the skin and stimulating the body's immune system to attack the virus that causes the warts, Friedman explains. "If you would like to try this, do so only under the supervision of a physician," says Friedman. Cut the duct tape approximately a quarter-inch larger than the actual wart(s). After six days, remove the tape, soak the wart, then gently remove it with a thick emery board or pumice stone and leave uncovered overnight. Use a new piece of duct tape and repeat until the wart resolves or for a maximum of two months. Toothpaste takes the itch out of bug bites Fact or fake? Fact! The same product that keeps your teeth pearly white may also help take the sting out of bug bites although not all toothpastes work equally well. Most insect bites may be treated initially with a compress after cleaning with soap and water to minimize the possibility of infection, says Friedman. "Toothpaste containing peppermint oil can be useful in patients who do not have known allergies to this ingredient. Its cooling effect can obscure the nerve transmission of itch." Toothpaste containing propylene glycol and sodium lauryl sulfate may cause an allergic skin reaction, however, and should be avoided. Apply a small amount to the affected area no more than twice a day. Chewing fennel or caraway seeds eases indigestion Fact or fake? Fact! Instead of reaching for an over-the-counter remedy for indigestion, turn to your spice rack for a natural approach. "Chewing fennel or caraway seeds eases digestion, as both offer carminative (gas reducing) effects," says Amy Rothenberg, a naturopathic doctor in Enfield, Conn. "The seeds reduce gas formation and cramping, which may well be due to their high mineral (especially magnesium) content. If you have ongoing issues with digestion, however, it's important to get to the bottom of what is causing the complaint," says Rothenberg. For occasional indigestion, chew fennel seeds (up to a teaspoon a day) after meals or between meals. Fennel can also be used in the tea form: Boil a half teaspoon of seeds in a cup of water for five to 10 minutes; cool and drink. Sprinkle white flour on a minor burn to help it heal Fact or fake? Fake! Even a small burn can cause considerable pain, but no research supports the use of white flour as a quick first-aid fix. However, a number of other homemade remedies can help. Diluted apple cider vinegar (with equal parts water), for example, is often recommended but should be used with caution. "Vinegar contains acetic [acid], which is antimicrobial, and alpha-hydroxy acids which are known cosmetic peeling agents," says Friedman. "Honey works well as does tea bags, milk and oatmeal." Apply wet, cool teabags to the area or soak a cloth in milk and apply to the burned area for 15 minutes or so and repeat every few hours for pain relief. Tea bags help ease the pain of cold sores Fact or fake? Fact! Nasty cold sores (also called fever blisters) caused by a contagious virus called herpes simplex form on the lip or edge of the mouth and can be incredibly painful. Tea bags may help ease the pain. "Flavonoids found in tea, along with caffeine, have both been shown to inhibit the growth of the herpes simplex virus," says Friedman. Green tea in particular contains several ingredients that may help heal cold sores. Antioxidants called catechins found in green tea have been shown to have pain relieving properties and anti-HSV (herpes) activity. Hold a wet, cool tea bag on the cold sore every hour. "Applying ice at the first sign of a tingle of the cold sore also eases pain and reduces inflammation," says Friedman, "as well as a cotton ball soaked in milk for 10 to 15 minutes a day." Chocolate eases coughs Fact or fake? Fact! When you have a cough, chocolate not only makes the medicine go down easier but it may actually be the medicine. "Chocolate contains theobromine, which acts very effectively as a cough suppressant," says Teitelbaum. Theobromine works by suppressing the firing of the vagus nerve, which is a key feature of a chronic cough, according to a study published in The Journal of the Federation of American Societies for Experimental Biology. Since it's found in cocoa beans, theobromine is present in all chocolate products but is higher in dark chocolate, unsweetened baking chocolate and cocoa powder than in milk chocolate. An exact amount of chocolate has yet to be determined, but 2 ounces of dark chocolate for adults and 1 ounce for children may help, says Teitelbaum.

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How men's wardrobe and personal grooming can be hurting them What could go wrong? Every morning, men from one coast to the other stand before the mirror and smile. They've got the right clothes, the right hair, the right phone, even the right antiperspirant, body spray and personal grooming (ahem, "manscaping"). They are ready to take on the world. What could go wrong? Turns out, a lot, including clothes that make them sick and shaving snafus that land them in the ER. Shaving For generations, proper grooming meant keeping your face closely shaved. But more recently, the razor's track has moved south, past the chest long ago freed of its Burt Reynoldsesque thicket, down to the pelvic region to tackle "Mt. Pubis." Shaving down there is tricky and sometimes gruesome. "The injuries you see from shaving can be truly eye-opening," said Dr. Benjamin Breyer, a San Francisco-based urologist and faculty member at the University of California, San Francisco. Breyer worked on a study that tracked emergency room visits for genital injuries over a 10-year period. It found that hospitalizations for shaving accidents increased fivefold between 2002 and 2010. In all, about 5,000 men turned up in ERs for lacerations, infections and abscesses resulting from failed attempts at manscaping. The good news is that the vast majority were quickly patched up and sent home. Breyer said there are a few main takeaways from the study. "Obviously, don't groom yourself down there," he said. "But if you must, use an electric shaver, not some old thing that's dull and nasty. And be careful. Take your time." Antiperspirant Each morning, millions of men apply antiperspirants in hopes of not becoming a sopping, stinky mess before lunch. It's as much a morning ritual as brushing your teeth. But critics insist that antiperspirant's key ingredient aluminum is responsible for various conditions, including cancer to Alzheimer's. But the National Cancer Institute and the Alzheimer's Association say there are no definitive studies that link the ingredients in antiperspirants to cancer or Alzheimer's. Dr. Debra Jaliman, a New York-based dermatologist and author, agrees. But she recognizes that regardless of what the studies say, people will continue to worry. "People who are concerned about antiperspirants should just use deodorant," she says. Axe body spray Men make up a fraction of the $25 billion-plus global perfume market. But they utterly dominate the body spray category. And Axe is king of that market, a $2.5 billion global brand with double-digit annual growth. There have yet to be any serious studies on potential dangers, but huffing has become enough of a problem Axe has a video on its website mocking people who get high from inhaling the product as un-dateable. And while it should be common sense not to mix a highly-flammable aerosol with a lighter, enough young men have done exactly that to create a trend: the Axe bomb. It's become so prevalent, Axe also made a video warning people against doing that. "Not only do chicks think it's not cool," says the hip blonde girl standing next to the hip brunette guy, "but you could actually kill yourself doing it." Moral: Don't be an idiot. Wrinkle-free shirt The dress shirt has one great flaw: It wrinkles. Since most men view the iron as mysterious and frightening, the garment industry created the no-iron, or wrinkle-free, shirt. No-iron shirts now make up nearly half the dress-shirt market. There's only one problem. Makers treat shirts with a resin that releases formaldehyde. According to a government study, wrinkle-free shirts had high enough levels of formaldehyde to cause skin irritation in some people. The study sparked outrage, with a writer for Slate calling the shirts maybe "the greatest fashion crime of our age." But Dr. Jessica Krant, an assistant clinical professor of dermatology at the State University of New York's Downstate Medical Center, notes that only people allergic to chemical agents need worry. "The surest way to avoid a trip to the dermatologist?" she says. "Learn how to operate an iron." Skinny jeans Skinny jeans have gone in and out of style, but among hipsters they continue to hold sway. They can definitely be uncomfortable. But harmful? Some recent surveys suggest yes, blaming them for nerve issues and acid reflux. Last year a British poll claimed that skinny jeans were responsible for a surge in bladder problems, urinary tract infections, and something called the "twisted testicle." Breyer, however, said that in his practice, the most common clothing problem men face is getting caught in their zippers. He said as long as a man is able to urinate he'll avoid a urinary tract infection. As for the twisted testicle, he hopes not. "When you get a twisted testicle, the blood supply gets cut off and you must act to get it treated within six hours or it will die," he said. "It's super-painful. It's like a heart attack in the testicle." Wallet The wallet is the forgotten component of a man's wardrobe. He slips it in his back pocket and moves on. Until his back begins aching. This is fat-wallet syndrome. Its medical name is piriformis syndrome, and it occurs when the sciatic nerve gets compressed, causing pain and numbness. Dr. Jose Guevara, an Atlanta chiropractor, said he commonly treats men with the condition. "You see this a lot in people who do the same thing every single day and sit on their wallets," he said. The solution, Guevara says, is to do what he does. "I keep my wallet in my front pocket." Flip-flops Flip-flops were once only for hot summer days. Now they're pretty much year-round. And why not? Even if it's the dead of winter, they make you feel like it's July. But flip-flops weren't engineered for so much or such diverse activity. Dr. Jeffrey DeSantis, a California-based podiatrist and trustee of the American Podiatric Medical Association, sees flip-flop wearers with a wide variety of ailments ankle sprains, metatarsal fractures, toes severed by lawn mowers and plantar fasciitis. With a practice in Newport Beach, DeSantis considers himself pretty pro-flip-flop. "Just don't wear flip-flops when you're doing yard work; don't wear them when you're playing sports, and don't wear them to take a long hike," he says. "And don't buy the cheapest ones you find. People will spend hundreds of dollars on shoes and then go out and pay $9.99 for flip-flops at Kmart." Wedding ring Most married men stop thinking about their wedding ring not long after the first dance. Search wedding ring injury and you'll see why this is a mistake. The results are pretty gruesome. Then there are warnings: Don't wear wedding ring while weightlifting or rock climbing or fixing a car! Rings can get snagged and cause either an avulsion injury in which the skin is torn from the bone or even an amputation. Many men don't remove them before certain activities and don't get them re-sized as they put on weight. Dr. Bardia Amirlak, a Dallas-based plastic surgeon, wishes they'd follow a simple axiom: Take the wedding ring off when you're active. "The injury will be terrible if it happens; I've seen it many times," he said. "And it's very difficult to repair." Cellphone The cellphone is both a technological marvel and a pedestrian device; a computing powerhouse and a fashion statement. It's also something many people believe is a serious danger. Almost since cellphones were introduced, people have worried that the electromagnetic radiation they emit causes brain tumors. With good reason. A 2011 Swedish study found statistically significant increases in brain cancer risk among those who began significant usage before age 20. And last year the Italian Supreme Court ruled that there was a link between an executive's heavy cellphone use and a brain tumor. But other large studies, including in Sweden, showed no connection. The National Cancer Institute states there is no evidence linking cellphones to cancer. Dr. Elizabeth Thompson, a New York-based radiation oncologist, agrees with the NCI's assessment but understands why people continue to worry. "There is this lingering suspicion that cellphones are dangerous, but there's lack of definitive proof," she says. "I have one, but I rarely talk on it I prefer texting." Detachable collar Rarely, if ever, can a man's clothes kill him. A century ago, this wasn't the case. For men of means during the late Victorian era, no outfit was complete without the detachable collar. Secured to a dress shirt with studs, one particular version was known for being unreasonably tall, board-stiff, and viselike in its tightness. To look to the side, a man had to turn his whole body. Pass out in it and it could strangle you. Unsurprisingly, the word for the collar in German translates to "father killer." Tara Maginnis, a costume designer and fashion historian, said the collar, although very uncomfortable, isn't really that unique in history. Men wore them, she said, because they were fashionable. "People always put up with unbelievable discomfort to make themselves look cool," she says.

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Is it typical adolescent behavior or a potential bullying problem? These clues may help you decipher your child's actions. What's normal, what's not The profile of the adolescent bully is changing from the schoolyard thug who extorts fistfuls of lunch money to a more covert operator who avoids face-to-face confrontations in favor of phones and Facebook. The harmful results remain the same, however. Targets of bullies can suffer from physical injuries, social exclusion, depression and, in extreme cases, self-harm and death. The Centers for Disease Control and Prevention considers bullying a form of youth violence and calls "electronic aggression" an emerging public health problem. And no wonder. Adolescence is hard enough, complicated by hormones and a gauntlet of intense transformations. Throw into that the power struggles, relationship roller coasters and intimidation that are the hallmarks of bullying. Parents are left to decipher a difficult riddle: How can I tell if my child is being bullied or is being a bully? And what's just normal adolescent behavior? --By Michael Ko Complaints about headaches or stomachaches This is the easiest way for kids to justify not going to school, says Megan O'Laughlin, a licensed independent clinical social worker in Seattle who counsels troubled teens and families. The symptoms could be real (caused by anxiety or injury) or just an excuse to avoid a potential encounter. According to the 2011 Indicators of School Crime and Safety, a joint publication by the U.S. Depts. of Justice and Education, five percent of students ages 12 through 18 reported missing a school activity or staying home because they feared being harmed by another student.Parents should rule out legitimate medical concerns, especially if the complaints continue or if the child seems to be experiencing real pain. A trip to the doctor, O'Laughlin says, might have an added benefit: Kids who are too embarrassed to talk about bullying with their parents are sometimes willing to talk it out with a doctor. Unexplainable injuries, from others or self O'Laughlin says kids are "pretty creative" when it comes to inflicting pain, recalling an incident in which a child swung a backpack full of books at another while passing in the hall. She advises parents to look for bruises, cuts or scratches that aren't consistent with sports or physical activity. The School Crime and Safety report says 28 percent of American adolescents were bullied in 2009. Of those, almost one-tenth said they were pushed, shoved, tripped or spit on.Parents should also look for signs of self-harm. A 2012 study from King's College in London, published in the British Medical Journal, found that bullied children engaged in more self-destructive behavior than children who were not bullied: cutting arms, pulling out clumps of hair, head-banging walls and attempting suicide. The same study said self-harm was higher among children with complicating factors, such as family history of attempted suicide, mental health issues or physical abuse. Changes in attitude, behavior and achievement at school Illogical or sudden changes related to school -- such as skipping classes, missing the bus and asking for a ride instead, walking a different route or losing interest in grades -- might be another sign. A 2010 UCLA study that appeared in the Journal of Early Adolescence asked 2,300 middle schoolers if they'd been bullied, using a 4 point scale of increasing intensity. Researchers found that a 1 point increase on that scale could result in a drastic 1.5 point decrease in GPA in one academic subject. Natalie Stone, a middle school counselor in Moscow, Idaho, also advises parents to see if kids are meeting "typical developmental milestones" at school. For example, she says, "If everyone around them is getting their (driving) learner's permit and your kid has no interest; if your kid doesn't want to go to dances; if your kid is backpedaling and it's out of character, it could be a symptom of bullying." Lost or damaged property Lost valuables such as electronics, toys, jewelry, food and money could be associated with bullying, even though the intentional destruction of property, according to the School Crime and Safety report, is actually the least common form of bullying, behind name-calling, spreading rumors, physical harm, threats and exclusion from social activities.But it still happens. While teens often misplace their things, the telling clue for a parent worried concerned about a potential bullying situation, O'Laughlin says, might be if the child doesn't not know where it went, or tries to avoid talking about it. On the front lines, though, Stone thinks cases of outright theft and destruction seem to be decreasing. "It's easier to say, so and so stole my iPhone. It's a more traceable thing. The police can get involved," she says. "Stealing is considered wrong. But being mean to someone is not." Changes with friends and social circles Watch out if your child suddenly changes social circles, stops being invited to things, or seems withdrawn from friends they used to be close with. Bullying is often about isolating the victim. And some bullies are likely to attack relationships. "There might be a ringleader and certain social activities are being affected," O'Laughlin says. But it's tricky to tell, she cautions. Kids can be bullied and still have friends, and many adolescents experiment with new roles and relationships. Stone, the middle school counselor, says parents who suspect something need to "have their antennae up and pay attention to their kid's mood when they come from a certain kid's house or a certain activity."One other thing parents might look out for is if other adults in the same school, class or program are talking about bullying. It might signal a lack of supervision or a bully who is getting away with something. Changes in sleeping or eating habits If a kid is seriously being targeted by a bully, their "nervous system is in overdrive," says O'Laughlin, the social worker. "They're in the fight-or-flight response mode. They're in a stressed-out state." And that could affect basic bodily functions like sleeping and eating.Children might avoid the lunchroom during the school day, then come home ravenous and binge. That could lead to stomach cramps. Other clues might be evidence of eating disorders or a large amount of short-term weight gain or loss, caused by stress. Anxiety can also keep children up at night or cause bad dreams. Reluctance/avoidance/inability to talk about it The School Crime and Safety report found that students who were bullied notified an adult of the situation only 36 percent of the time. Perhaps predictably, adults become involved less and less as the child gets older. Girls tend to report bullying more than boys do.Kids might not want the "tattletale" label or they might fear further backlash from the bully. Maybe the bullying is too humiliating or painful or painful to talk about, such as an embarrassing picture or rumor being sent to classmates' cellphones. Or it could simply be a matter of the child not understanding that what's happening is wrong. O'Laughlin works with parents who wonder why their teens can't just open up and talk about it. "Where some kids are at developmentally, you might have to give them some space to process it," she says. "They might need some education from the adults around them." Expressing no interest in anything Teenagers can be impulsive. It's not uncommon for them to shift from interest to interest and social group to social group. It's also quite normal for teenagers to express dramatic feelings of displeasure or disinterest.However, one specific pattern to look for might be if the child turns from one interest to no interest to general displeasure or apathy toward anything and everything. It is a big red flag if the child seems to be abandoning an activity they used to enjoy. "That's something to be concerned about," O'Laughlin says. "That's a hallmark of depressive disorders." Intense feelings of hopelessness, shame and depression Teenagers are trying out independence, and might want to handle bullying on their own. "They might feel like they've tried everything and nothing's going to change," O'Laughlin says. At that point, the more intense, darker feelings make sense, she says, and it's not out of the question for really destructive behaviors to begin. "Research strongly supports the view that all forms of bullying and peer victimization are clear risk factors for depression and suicidal thinking," Richard Lieberman and Katherine Cowan wrote in "Bullying and Youth Suicide," a 2011 report created in collaboration with the National Association of School Psychologists. "Certain populations of students are especially vulnerable to developing suicidal ideation and behaviors as a result of bullying: students who are cyberbullied; students with disabilities and mental health problems; and students who are lesbian, gay, bisexual, transgender and questioning." Tendency to solve problems with conflict and violence One of the biggest signs your child might be a bully is an inability to accept responsibility or solve problems effectively. "They might blame others for things that are going on," O'Laughlin says. "I know from doing counseling with kids like that, general things like playing a card game, kids might have a hard time accepting that they're not winning." Bullies can be aggressive (passive-aggressive counts, too), talk trash or try to dominate and control.Some consider adolescent bullying a "gateway" criminal behavior. According to the National Education Association's position statement on Bullying and Harassment, "Boys identified as bullies in grades six through nine had one criminal conviction by age 24. Forty percent of those identified had three or more arrests by age 30. Bullies are at even greater risk of suicide than their targets. Bullies often grow up to perpetuate family violence." Lack of empathy toward students who are bullied Stone, the middle school counselor, believes rapid advances in technology and social media have hurt some of her students in one very specific way: "When you meet someone face to face, you get a lot of nonverbal feedback right away. You hear their voice, their inflection; you see their body language, and you understand how they're feeling. But you don't get that feedback with electronic communication."Many bullies, she believes, simply don't understand how much they're hurting others. Online, especially, they act recklessly and without remorse because they're not able to see immediately that their behavior is wrong. They're missing empathy in their social development. Sexual harassment or homophobic teasing In a 2012 report in the Journal of Adolescent Health, educational psychologists from the University of Illinois found a strong overlap between bullying, homophobic teasing and sexual violence among middle school students. Of the bully perpetrators, about a third of the boys and a fifth of the girls said they had made sexual comments to other students or had participated in homophobic teasing. Five percent of boys and seven percent of girls said they had spread sexual rumors.The Gay Lesbian Straight Education Network reported in its 2011 National School Climate Survey that eight out of 10 LGBT students experienced verbal harassment because of their sexual orientation. But, among the key findings, "for the first time (in over a decade) the 2011 survey shows a significant decrease in victimization based on sexual orientation." Problems at school: fights, detention, trouble According to the 2011 National Indicators of School Crime and Safety, 23 percent of public schools reported that bullying occurred among students on a daily or weekly basis. It is by far the biggest school discipline problem in the U.S. today. Many schools now have specific anti-bullying or "safe and civil environment" language as part of their rules of conduct. Administrators, teachers and parents are increasingly on the lookout for warning signs. Perhaps it's no surprise that bullies get in trouble more. A 2003 report in the Archives of Pediatrics and Adolescent Medicine studied more than 15,000 students grades 6 through10 and found that bullies were more likely to bring weapons to school, get in at least four fights a year, and be injured in a fight -- all behaviors that are sure to lead to the principal's office. Overly competitive and worried about reputation or popularity For Stone, the middle school counselor, adolescent interactions sometimes remind her of a "shark pit." It's an apropos description for a 2011 study commissioned by CNN's Anderson Cooper, which found that many students are involved in "social combat" -- "a constant verbal, physical and cyber fight to the top of the school social hierarchy." "Kids are caught up in patterns of cruelty and aggression that have to do with jockeying for status," said Robert Faris, a sociologist who partnered with Cooper. He believes that one of the biggest misconceptions about bullying is that bullies and victims are defined roles. Instead, he believes that, in many cases, they can be the same person. He interviewed students who bullied others to gain respect and move up the food chain. But as their status increased, "they tend to have a higher risk of victimization as well as a higher risk of becoming aggressive," Faris said.

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Some of your favorite foods and beverages may be undermining your efforts to keep your bones healthy. Here's what you can do about it. Bone robbers Building strong bones takes work. A glass of milk here and there helps, but it's not enough to prevent osteoporosis if the rest of your diet is inadequate. Worse yet, some of your favorite foods and beverages may be undermining your bone-building efforts. Here's what you can do to counteract the biggest bone robbers for healthier bones at any age. Bone robber: Caffeine Love coffee? If you start your mornings with a cup or two of joe, be aware that excessive amounts could lower your body's ability to absorb calcium, says Jerri Nieves, Ph.D., National Osteoporosis Foundation expert. "More than three cups a day may be detrimental to bones," Nieves says. Caffeine in cola counts, too. Read the labels. Cold medications, pain relievers and allergy products may also contain caffeine. Bone builder: To compensate for caffeinated beverages, be sure you're getting the recommended amount of calcium (approximately 1,200 milligrams a day, depending on your age) from the rest of your diet, Nieves says. Bone robber: High-salt diet A high-salt diet can cause the kidneys to release calcium, resulting in bone loss. "As it is, most people's calcium intake is half of what it should be," Nieves says. Processed foods listing sodium as 20 percent or more of the percentage of daily value qualify as high-sodium. Keep your daily sodium intake under 2,400 milligrams per day, the amount recommended by the American Heart Association. Bone builder: Limit sodium intake by cutting back on processed foods and canned foods, and cook with herbs and other low-sodium seasonings instead of salt. Take in adequate calcium through foods or supplements as a proactive measure. Bone robber: Wheat bran Eating a high-fiber cereal with milk prevents absorption of some of the minerals from the milk. "Phytates and fiber from wheat bran reduces the absorption of calcium in foods eaten at the same time," says Dr. Pamela W. Smith, director of the master's program in medical sciences at the University of South Florida School of Medicine and author of What You Must Know About Women's Hormones. Your body absorbs some, but not all of the calcium (although scientists do not yet know how much is lost). Bone builder: Wait two hours after a high-fiber breakfast before taking any calcium or magnesium supplements, Smith says. Or drink extra milk with your cereal. Bone robber: Soft drinks Phosphorous (aka phosphate or phosphoric acid) in sodas and other beverages may increase the risk of bone fractures. While scientists are unsure exactly how this occurs, it's believed the phosphorous may create a more acid environment, which depletes calcium from the bone. "We need some phosphorous for bone structure," Smith says. "But if you have too much, your body will excrete calcium and magnesium." Bone builder: Moderation, preferably fewer than one soft drink a day, works best. Or try club soda with a twist instead (no connection between carbonation and bone loss exists). Bone robber: High-meat diet Protein's role as an essential dietary nutrient is undisputed, but a diet too high in protein, particularly animal protein, leaches calcium from the kidneys. This does not include protein from dairy products, which contain a healthful balance of bone-building calcium and phosphorous, Nieves says. "Consider your individual protein needs and use the Food Pyramid as a guide to the number of servings you need for your age group." Bone builder: Learn protein portion sizes. Protein should take up a third of your plate, with vegetables and healthful carbohydrates such as brown rice making up the remaining two-thirds. Bone robber: Legumes (beans) If you're cutting back on meat and eating more pinto beans, navy beans and peas for their high-fiber, low-fat content, be aware they can interfere with your body's ability to absorb calcium. "Vegetarians who eat a lot of beans should be particularly concerned," Nieves says. The phytates in beans bind with calcium and other minerals, preventing their absorption. Bone builder: Soak dried beans first in water for several hours and cook them in fresh water. Wait a couple of hours after a bean-based meal before taking a calcium supplement to ensure its absorption. Bone robber: Alcohol Moderate alcohol intake may be beneficial to bone, but more than three drinks of alcohol a day can be toxic to bone, Nieves says. In addition to other associated health risks, large amounts of alcohol reduce bone formation and alter vitamin D and calcium metabolism. Plus, many people who overindulge in alcohol do not get enough calcium in their diets. You're also more likely to fall and break a bone after overimbibing. Bone builder: Limit alcohol consumption to one to two drinks (a glass of wine, a beer or one ounce of alcohol) a day and increase fruit and vegetable juices, which are shown to promote healthy bones.

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11 body parts that men should clean more, better or just a little differently. Get it clean Some men get it. Somewhere along the way, they've learned about grooming and good overall hygiene. They might even know how to moisturize and exfoliate, once exclusive skills of the fairer sex. But some men still don't. And while they might not be the hapless slobs often stereotyped in the media, they could still learn a thing or two about how to get clean. What body parts should a man focus on? Which ones require a little more attention and which ones maybe a little less? Here, experts weigh in on 11 body parts that guys should clean more or better or at least a little differently. Skin The average human is covered by about 20 square feet of skin, making it the largest organ in the body, essential for protecting a person from infections. Keeping it clean is important. If you don't clean your skin, bacteria, fungi and yeasts make their home on the skin's surface. The problems start when they worm into the bloodstream through a cut or a scratch. That could lead to soreness, itching or worse. Though rare, a bacterial bloodstream infection could be fatal. If you're obese, skin folds could develop yeast infections that break down skin, making it vulnerable to disease. A bar of soap and a bath will probably work fine. But it's OK to explore your options. American consumers spent about $2.5 billion on men's skin-care products and cosmetics last year, according to market data firm Euromonitor International. Toes and feet Guys can be lumped into two groups: those who wear flip-flops in a public shower and those who take their chances in bare feet. The Institute for Preventive Foot Health's 2012 National Foot Health Assessment found that about 44 million people have experienced athlete's foot 29 percent of men versus just 12 percent of women. One of the theories is that men typically wear heavier, airtight shoes, and the fungus that causes the itching loves dark, warm places. Athlete's foot, if left untreated, can lead to painful blisters or spread to the toenails, discoloring them or even causing them to crumble off. The fungus can also spread by touch to other areas of your body, such as your groin, where it's called jock itch. So change your socks. Wear well-ventilated shoes. Keep your feet dry. And put on those flip-flops. Hands and nails Most guys know they should wash their hands after using the bathroom. But how many of them really do it? The American Society for Microbiology conducts an annual hand-washing study at prominent public restrooms across the country, including the bathrooms in Chicago's Museum of Science and Industry and San Francisco's Ferry Plaza Farmers Market. Their researchers found that just 77 percent of men wash their hands before they left, compared with 93 percent of women. The numbers are also grim for guys after diaper duty (80 percent of men, compared with 88 percent of women) and before touching food (71 percent versus 83 percent). Many respiratory and gastrointestinal illnesses are transmitted when contaminated hands touch eyes, noses and mouths. Disease-causing bacteria can lurk under your nails. "Hand washing is a no-brainer," says Nancy Bock of the American Cleaning Institute, which co-sponsored the study. "Washing with soap and water for 20 seconds or more is a simple way to stay healthy." Armpits Sweaty, itchy armpits can smell bad and be a social nightmare, not to mention a serious drain on your dry-cleaning bill once your shirts start to get the dreaded yellow armpit stain. Your body has between 2 million and 4 million sweat glands. The ones in your armpits are called apocrine glands; they secrete an oily fluid with proteins and fats. The sweat itself doesn't smell, but when it contacts bacteria on the skin's surface, it can stink. You can wash that smell away with soap and water and keep it at bay with daily showers. About 3 percent of the population suffers from excessive sweating, a condition called hyperhidrosis. The International Hyperhidrosis Society says antiperspirants can help, including stronger ones that can be purchased with a prescription. But watch out, though. The chemical compounds in some antiperspirants can exacerbate underarm stains. Mouth, teeth and gums Be careful not to skip your daily brushings. It's not just a matter of bad breath. When you don't brush and floss, bacteria can coat your mouth in the form of plaque, which produces acid that destroys tooth enamel and causes cavities. That could lead to tartar, a hardened super-plaque, which can irritate gums and lead to inflammation called gingivitis. When it gets really bad, you can suffer from infection and disease. Research has found that men with periodontal disease may be more likely to develop cancer in their kidneys, pancreas and blood, as well as be three times more likely to suffer from erectile dysfunction, according to a December 2012 study in the Journal of Sexual Medicine. "Previous research has suggested a potential link between gum disease and other conditions such as heart disease, diabetes and rheumatoid arthritis," says Dr. Susan Karabin, former president of the American Academy of Periodontology. Women are twice as likely as men to get regular dental checkups, according to research published in the Journal of Periodontology. Ears Do you wipe your ear with a cotton-tipped swab after a shower? Maybe it's time to stop. Doctors say you could puncture your eardrum or pack wax deeper into the ear canal, leading to temporary hearing loss, dizziness, vertigo or pain. Earwax, also called cerumen, is supposed to be pushed out by your jaw muscles while chewing. But some people are earwax overproducers, as a result of genetics. People who use cotton swabs, hearing aids or earbuds are more prone to blockage. The American Academy of Otolaryngology recommends using simple water- or oil-based solutions instead of swabs. Clean ears have become an industry in Japan, where trendy "ear parlors" have recently taken off. Men go there to drink tea and rest their heads on the laps of kimono-clad women, who clean and massage the ears. Scalp and hair care How often should you shampoo your hair? An estimated 93 percent of American adults do it daily, according to one study conducted by Mintel, a market research firm. But many dermatologists and stylists think that daily washing while more necessary for those with particularly dirty or oily hair, or those with dandruff can strip your hair of beneficial oils and cause dryness and damage. They say it's fine to shampoo three times a week. And does it matter when you step into the shower and all you see is a bottle of your wife's shampoo? There's no real difference between most men's and women's shampoos, besides branding, packaging and fragrance. Back Ever heard of "bacne"? You probably don't think much about your back. It's hard to see in the mirror and difficult to reach in the shower. But acne can appear on backs as well as faces. The glands there that keep your skin and hair moisturized can get clogged with dead skin cells or excess oil, which in turn can attract the bacteria that cause inflammation and breakouts, or back acne. You can apply acne medicine to your back or buy a body wash with salicylic acid for your morning shower. Or just pick up a loofah with a long handle to reach your back more easily. Also remember your back hair. More than 70 percent of women surveyed recently by Remington Products, which sells grooming and shaving equipment for men, said they wished their male partners would at least trim off some of their back hair. A third said they would prefer that their partner's back be shaved. Face We shed millions of dead skin cells every day. When we wash our faces, we can get rid of the buildup, along with any excess oil or other debris that might be clogging our pores. In general, a man's facial skin is thicker than a woman's, so it's less likely to be sensitive to the ingredients in facial cleansers and moisturizers. Find something that works for your skin type whether oily or dry or somewhere in between and that helps soothe the irritation after shaving or beard maintenance. Electric grooming products might be an option. Genitals It's the part of the body that men value the most. How exactly should you take care of it? Doctors recommend that you gently wash your penis regularly with warm water. If you're uncircumcised, remember to pull back the foreskin and wash underneath. If you don't, a cheesy-looking substance called smegma may begin to gather. Smegma is a natural lubricant that helps keep the penis moist, but too much can start to smell and become a breeding ground for bacteria, causing redness and swelling in the penis called balanitis. Washing too hard has also been associated with swelling. Doctors also suggest avoiding powders or deodorants on your penis, as they may cause irritation. While you're cleaning, it's a good idea to check your testicles for lumps, a warning sign of testicular cancer. Sinuses and nose Your sinuses and nose can harbor viruses and bacteria, such as Staphylococcus aureus, or staph, that can cause infections. Unclean sinuses can have a more practical, immediate downside. Dr. Thomas Connelly, a New York City dentist, described in a 2012 Huffington Post article how inflames sinuses and excessive mucus dripping into the back of your mouth can cause the growth of foul-smelling bacteria, leading to "sinus breath." Finally, stuffy sinuses might also contribute to snoring. Clearing them out with decongestants, a hot shower or a gargle with strong mouthwash might help. Some swear by a nightly nasal rinse, in which water is flushed through the nasal passageway to clear it of debris.

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These comments may be more harmful than you think. Taking sides in the fat-versus-skinny debate Making statements, or any direct comment about a woman's body has the potential to be shaming, says Adrienne Ressler, a body-image specialist and the national training director for The Renfrew Center, the nation's largest network of eating-disorder treatment facilities. Designating one body type or weight as the "best" or "right" way to be causes some people to feel ashamed or not good enough. "It is always better not to make a judgment even when you think it's a positive one," says Ressler. If you're naturally shaped like a bean pole, for example, hearing others say "real women have curves" can make you feel you don't conform, or there's something wrong with you. "Everybody has their own size and shape and weight that's specific to them," says Ressler.-- By Linda Melone Congratulating someone on their weight loss Illness, depression or any number of other reasons may result in unintentional weight loss, making it dangerous to assume that someone deliberately lost weight. "The issue is not that this remark 'creates' a distorted body image but, rather that it focuses only on one aspect of who we are how much we weigh," says Ressler. "For those who are sensitive about their weight it may promote 'more is better' thinking and set them up to lose even more weight in order to keep the compliments coming. Others may wonder if they really looked fat or unattractive prior to their weight loss so they need to keep the weight off in order to be acceptable." Your response should be determined by your own comfort with the questioner as well as how ready you are to share your personal business, says Ressler. "You might say 'thanks for noticing, I haven't really been trying,' or you might deflect the question and say 'how are you doing?'. " Giving backhanded compliments Comments such as, "That dress really makes you look thinner!" sends mixed messages to the recipient. If you say "thank you", you reinforce the idea that you are intentionally dressing to look thinner, says Judith Matz, an Illinois-licensed clinical social worker and the co-author of The Diet Survivor's Handbook, 60 Lessons in Eating, Acceptance and Self-Care (2006). "If you're working on accepting yourself, going along with it will feel uncomfortable. Keep in mind that such backhanded compliments are the other person's projection of what she believes about thinness, rather than a reflection on you." Matz recommends a response such as, "You know, I wear clothes that I like and that I feel good in, not because they make me look thinner." Or, you might say, "I know that looking thinner is important to you, but I've decided to stop focusing on my weight." Doling out unsolicited advice Recommending that a person join a gym or suggesting "maybe you don't need that dessert" is a boundary invasion, says body-image specialist Ressler. "You make an assumption that they will benefit from your wisdom. Offer advice when asked; otherwise stay silent, no matter how hard that might be." If you are the recipient of unsolicited advice, respond according to what is comfortable for you, but any one of the following could work: "Thank you, but I'm doing just fine." "I don't really need help managing my life." "I appreciate you taking the time to be concerned about me. I will think about it." "I actually am following a plan that is working for me." Alternatively, you can turn the tables and ask them what they find most helpful to stay healthy. Or simply change the subject. Saying 'I wish I could be anorexic for a day!' Making such a statement is damaging and otherwise unhealthy, because it's often said to someone who has just shared with another person that they're in recovery from an eating disorder, says Kathleen MacDonald, an eating-disorder educator and health insurance advocate at Kantor & Kantor LLP, Northridge, Calif. "That can be severely damaging for the person in recovery, because she might feel further stigmatized about her disorder." She may feel people don't take her disease seriously or that they wish they could look like her. That could discourage some people from getting help and continuing their recovery process, says MacDonald. Putting off life (vacation, moving, etc.) until you reach your goal weight Telling yourself, "I'll leave the house once I lose the baby/vacation/winter fat," or "Just wait until I fit into my skinny jeans," reinforces the idea you aren't worthy of living if you don't look a certain way, says Dr. Peggy Drexler, a research psychologist and assistant professor of psychology at Weill Medical College at Cornell University. "Instead, do your best with what you've got and then keep on going. Staying home or missing out may only further feelings of self-doubt." Drexler also recommends dressing in clothes that flatter the body you have now. And if you want to lose weight, seek out a good nutritionist to help you find the best plan for you. Putting others down to compensate for your insecurities Telling yourself that "She may be skinnier, but I make more money!" is a way of compensating for your insecurities by putting other people down, says Drexler."It's not a contest. When it comes to how you look, there doesn't have to be a 'winner' and a 'loser.'" Instead, remove yourself from the equation and ask yourself: What does it mean to you that your friend is thinner? If it makes you aware of things you want to change about yourself, examine those. Are you unhappy with your weight, really, or are you only unhappy in the context of others? "And be sure you know how to tell the difference," says Drexler. Minimizing another's successful weight loss When a celebrity loses a significant amount of weight, you'll often hear comments like, "I'd be skinny, too, if I had a personal chef." If you've tried unsuccessfully to lose weight, it can be comforting to attribute someone else's success to genetics, financial ability or any number of resources that are out of your own reach. But Drexler recommends turning the tables and tapping into that person's secrets. She may be a valuable resource, says Drexler. "Let her know you'd love any tips she might share." Putting down thin pregnant women Telling a woman she needs to "eat a sandwich" because she's too thin is known as "skinny shaming" or "thin shaming" and is considered by some the equivalent of telling an overweight person to go on a diet. This can be particularly harmful for pregnant women who don't gain as much weight as others think they should. "Skinny shaming a thin pregnant woman is a distorted and dangerous way of thinking and is part of a much broader, persistent sense that women don't know what's best for their own bodies, or their babies," says Drexler. "Modern parenting can seem like a series of unending judgments of one another. This is just another example of that." Most women gain between 25 and 35 pounds during pregnancy, but some may gain only 15 to 20, depending on pre-pregnancy weight. Saying 'You're so good!' when someone decides not to order dessert This assumes you're abstaining because you want to lose weight, rather than that you're simply not hungry for dessert, says social worker Matz. "If this is the case, a response such as, 'Actually, the reason I'm not ordering dessert is that I'm already full,' lets your friend know that you don't buy into thinking about food as a moral issue, i.e., being good versus being bad. "If you are truly hungry for dessert, but pass it up to be "good" you're likely to feel deprived, says Matz. "And there's a good chance you'll overeat at some point in the future to make up for it." If you are hungry, eat; but be mindful of when you feel satisfied, and use that as the cue to stop eating. Comments about a third party's weight loss attempts Comments about an absent third party such as, "It's so good that Jane is on a diet and finally taking care of herself," imply that thin is always good and fat is always bad, says Matz. "So if you're thin and hear that comment, the message is that you better stay that way. If you're [heavier] and hear that comment, the message is that you should do something about your own weight." Remind yourself that people naturally come in all shapes and sizes. You can't determine the status of a person's physical and emotional health just by their weight, says Matz. Instead, focus on your own behaviors that promote physical and emotional well-being, such as honoring your internal, physical signals for hunger and fullness, physical activity, good sleep patterns and managing stress. All of these caretaking behaviors will support your health, regardless of your weight. Holding another person up as an icon Telling another person, "I just don't know why you can't get motivated. Look how much weight Susie Smith lost!" contributes to self-esteem issues and body shame which have a profound an effect on how we view ourselves, says body-image specialist Ressler. "The underlying message is 'Look how great she is and you fall short.' You are setting up a competition, and the person you are speaking to is sure to lose. We are not all the same size." If you find yourself on the receiving end of this type of comment, a good response may be, "I really don't want to compare myself to anyone else, since my circumstances are probably very different," or "I appreciate you pointing that out but what you're saying is not really helpful," says Ressler.

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Feel better with fingers instead of needles. Pressure points Acupressure's motto could easily be: "Let your fingers and hands do the healing." Acupressure is a lot like acupuncture, an ancient form of Chinese medicine in which a practitioner inserts needles on certain points along the body's purported energy pathways, often referred to as "meridians." But with acupressure, you don't need the needles. Over the centuries, certain acupuncture points simply by receiving pressure have been shown to be effective in counteracting the symptoms of common maladies, such as headaches and back pain. And, if you're lucky enough to "press" family members or friends into helping you, all the better. Nevertheless, many medical doctors underscore that acupressure is no substitute for seeking medical care. "Although acupressure may provide temporary relief, this modality should be backed up by a health professional with insight into your condition and the appropriateness of acupuncture or acupressure," says Dr. Kamau Kokayi, who is also a licensed acupuncturist at Patients Medical in New York City, where he's director of stem cell research and therapy. "Unlike with acupuncture studies, there hasn't been enough medical research conducted on acupressure treatment to fully establish its effectiveness in a range of conditions," he cautions. Here are some ailments and their associated energy points. Precise physical locations of the following points may be found at www.acupuncture.com.-- By Coeli Carr for MSN Healthy Living Constipation The job of the large intestines is to pull moisture out of chyme, the semi-digested food that has traveled down from the stomach. "But when this mass stays in the large intestines too long, too much water is absorbed and the material stagnates," says Sam McClellan, an acupressurist based in Hadley, Mass., who has been in private practice for 35 years. "The result is constipation. It's like leaving a cake in the oven too long, resulting in a dried-out product." One solution, says McClellan, is pressing on point Large Intestine 4, located halfway up the webbing between the thumb and the index finger. "This point helps create peristalsis, which gets that potential fecal matter to start moving." Headaches Headaches typically happen when the nervous system becomes overstimulated, by poor digestion, toxicity, tension, or other causes. "This leads to energy literally getting stuck in the head," says McClellan, a teacher of acupressure and author of "Integrative Acupressure: A Hands-on Guide to Balancing the Body's Structure and Energy for Health and Healing," which he's now updating. Pressing point Gall Bladder 37, on the outside of the fibula on the lower leg, will help. "This point can draw stagnant energy downward and away from the head, which is the main location of the central nervous system," he says. Shoulder tension When people are stressed or panicked, they typically freeze all motion and elevate their shoulders, says McClellan, noting that many hold tension in this spot and walk around all day with their shoulders pulled up toward their ears. "Blockage in this area disrupts the central nervous system and, in addition to shoulder tension, a person may even experience a loss of mental clarity or memory disruption," he says. "If there's congestion in the upper back and shoulders, you want to move that stagnant energy downward."Pressing point Small Intestine 9, located just under the teres muscle at the lateral side of the shoulder blade, will help wake up and mobilize chi stuck in the shoulders and release it, he says. Neck pain Technology in the form of laptop computers, tablets and smart phones, has contributed to millions of people burying their heads and curving their necks toward their devices nonstop. If those neck muscles aren't subsequently stretched, the slung-over neck position can become part of a person's regular posture, resulting in aches and pains, says McClellan. "Scrunching up the neck means energy can't move through those muscles," he says. "Pressing point Gall Bladder 21, located at the top of the shoulder directly below the earlobe, helps pull energy down away from the neck." Lower back pain One of the most frequently cited health complaints, lower back pain has become rampant, thanks to a lifestyle of too much sitting and not enough exercise and movement. McClellan notes that, in Chinese medicine, the lower back correlates with the kidneys' energy channel. "If the kidney meridian gets thrown off, which often happens because of stress and fatigue, then the nerves tied to the lower back also become involved, and tension is created," he says.Pressing point Kidney 27, located slightly below the peak of the medial tip of the collar bone, will help move energy down the back, he says. Throat pain Typically caused by a viral infection, such as the common cold, a sore throat often means hoarseness, dryness, scratchiness, difficulty in swallowing and coughing. Pressing point Conception Vessel 22, located in the hollow just above the sternum, won't get rid of the virus, says McClellan. "But working this point may bring energy into and relax the muscles of the throat." According to Chinese medicine, he explains, the cause of the throat irritation is what's known as rebellious Lung Chi, which has mistakenly traveled upward instead of downward. "Involving Conception Vessel 22 helps make that stuck energy in the throat descend," he says. Stress When the body senses danger, the nervous system responds protectively, and we experience what is commonly referred to as stress. "What you want to do is diffuse the stress, and pressing Kidney 3, located between the peak of the medial malleolus in the foot and the Achilles tendon, is one way to do it," says McClellan. From a Western medical standpoint, he says, this point in the ankle helps redirect the body from a predominantly flight-or-freeze sympathetic-nervous-system mode to a parasympathetic-dominant one. "The parasympathetic system is all about storing energy and building tissue," says McClellan. "Therefore, this point, in helping keeping energy within and not mobilized, can help create calmness." Dizziness Dizziness or lightheadedness can occur when an allergic reaction, stress or other cause leads to the contraction of the bronchi, the major air passages of the lungs that diverge from the windpipe. And many people experience a "head rush" when they move to a standing position from a seated one too quickly. Pressing point Kidney 1, found on the pad of the foot halfway between the front of the arch and the metatarsal of the pinkie toe, may help. "In Chinese medicine, this point is referred to as 'Gushing Spring,' and applying pressure to it often acts as a stimulant that recharges the body with energy," says McClellan. He notes that this is also the solar plexus point in foot reflexology. Nausea Nausea may be the result of irritation to the stomach lining. "When the stomach receives an item it doesn't like the condition can also be caused by pregnancy or adverse reaction to chemotherapy the body tries to protect itself and expel the contents of the stomach," says Kyo Mitchell, a licensed acupuncturist and associate professor of acupuncture at Bastyr University, the largest accredited university for natural health studies in the United States. "The pericardium meridian passes through the stomach, and pressing point Pericardium 6 on that channel soothes that organ and helps move the contents to the intestines," he says. Pericardium 6 is located about three finger widths from the wrist toward the elbow crease. Toothaches When the nerve in a tooth is irritated, either because of a cavity or infection, it's important to seek care from a dental professional. But, in an emergency, acupressure may be able to provide relief."According to Chinese medicine, Large Intestine 4 is considered to be the master point for the face," says Mitchell. "It can treat many different problems involving swelling or pain that arise in the face or head, including runny nose and even Bell's palsy." Large Intestine 4 is located in the web halfway between the thumb and index finger. Eye strain Staring at computer monitors or other digital devices nonstop can wreak havoc on the eyes, often in the form of blurred vision."In Chinese medicine, the liver channel is closely related to the eyes, which makes Liver 3 located about an inch up the foot between the big toe and the second toe a good point to use," says Mitchell. Also valuable in addressing eyestrain is Gall Bladder 37, located on the side of the leg, about a third of the way up from the ankle. "This point, whose English translation is 'bright light,' is associated with treating eye pain, night blindness and blurry vision," he says. Fatigue "Although fatigue is a complex condition, it's essentially what happens when the body isn't functioning as a coordinated whole," says Mitchell. One solution is pressing Spleen 6, located about a hand's width upward from the inside of the ankle, behind the bone. "This point's fatigue-decreasing efficacy is tied to its expansive reach, because it's the meeting point of the spleen, liver and kidney meridians," says Mitchell, noting that the point is called "Sanyinjiao," or three-yin meeting place. "This means Spleen 6 can stimulate multiple channels, including the brain, endocrine and digestive systems, which gives it a wide effect."

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