9 Foods to Help You Lose Weight

9 Foods to Help You Lose Weight

Losing weight is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There’s no way around that. But what you eat can have an impact.

"Certain foods can help you shed body weight," says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women were given a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a healthy snack on the run, choose a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts they automatically eat less at later meals.

7. Apples

Skip the apple juice or the applesauce and opt instead for a crunchy apple.  Research shows that whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit contains more fiber. Plus, chewing sends signals to our brain that we’ve eaten something substantial

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes. Researchers at the Scripps Clinic in San Diego found that when people ate half a grapefruit before each meal, they dropped an average of 3 1/2 pounds over 12 weeks. Drinking grapefruit juice had the same results. But be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Shop Smart

Remember to load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. "The overall nutritional composition of your total diet remains the most important thing when it comes to lasting weight loss."

Click here to learn more.

 

The Warning Signs of Stroke

The Warning Signs of Stroke

A stroke happens about every 40 seconds. Each year, about 795,000 Americans have a stroke. Do you know the warning signs?

If you do have stroke warning signs, this means your brain isn't getting the blood it needs. Damage may be temporary or permanent. For example, you might lose the ability to speak, but recover it with time. You might have partial or complete weakness, for example, in the use of an arm or leg.

The important thing is what you do if stroke symptoms happen. The sooner the treatment, the less chance of serious damage to the brain. This means less chance of permanent disability.

 Stroke Warning Signs

Sometimes symptoms of stroke develop gradually. But if you are having a stroke, you are more likely to have one or more sudden warning signs like these:

Numbness or weakness in your face, arm, or leg, especially on one side

Confusion or trouble understanding other people

Trouble speaking

Trouble seeing with one or both eyes

Trouble walking or staying balanced or coordinated

Dizziness

Severe headache that comes on for no known reason

 Types of Strokes

Stroke symptoms may differ, depending upon the type of stroke, where it occurs in the brain, and how severe it is. A less severe stroke may be more difficult to recognize.

An ischemic stroke happens when a vessel supplying blood to the brain becomes blocked. It can happen for a variety of reasons. For example, fatty deposits in arteries (atherosclerosis) can cause blood clots to form. Sometimes a blood clot forms in the heart from an irregular heartbeat called atrial fibrillation. It then travels to a place where it blocks an artery supplying the brain.

A hemorrhagic stroke happens when a weakened blood vessel ruptures and bleeds into the brain. This can also happen for a variety of reasons.

A transient ischemic attack (TIA) is a "mini-stroke" from a temporary blockage. Although a TIA doesn't cause permanent brain damage, it may cause stroke warning signs, which may last minutes or even hours. Think of this as a warning sign you shouldn't ignore.

 What to Do if You Have Symptoms of Stroke

Remember that a stroke is a medical emergency. Sometimes it is even called a brain attack.

Don't ignore stroke warning signs – even if you have just one warning sign or if symptoms are mild or go away.

Don't wait! Every minute counts.

Call 999 or emergency medical services (EMS) if you have one or more symptoms for more than a few minutes. An ambulance can get you to a hospital without delay.

Check the time when symptoms begin. This is important information to share when you arrive at the hospital.

What if you're with someone else who might be having stroke symptoms but you're not sure?

Take charge and call 999. Some people may deny that there is a serious problem. They don't want others to make a fuss. Or they might ask, "What's the big rush?" It may help to remember this: What's the worst thing that can happen if this isn't a stroke? An unnecessary trip to the hospital. But what's the worst thing that can happen if you ignore the problem and it turns out to be a stroke? The result could be much worse.

How to Prepare for a Stroke

Few people think a stroke will happen to them. But if you or someone you know has a stroke, taking these steps in advance may end up making a very big difference. Take action with these tips today or as soon as possible:

Ask a doctor or nurse which hospitals in your area are primary stroke centers with 24-hour emergency stroke care. They are best equipped to care for people who have strokes. You may be able to find stroke care centers online, too.

Find out which hospital or medical facility is closest to your home or work. Your human resources department may be able to help you locate those near work. Your doctor may be able to help you with this, too.

Click here to learn more.

Here are six important flashing signals.

Here are six important flashing signals.

1. Paralysis of the arms or legs, tingling, numbness, confusion, dizziness, double vision, slurred speech, trouble finding words, or weakness, especially on one side of the face or body.

These are signs of a stroke -- or a "brain attack" -- in which arteries that supply oxygen to the brain become blocked or rupture, causing brain tissue to die.

Symptoms depend on which area of the brain is involved. If a large blood vessel is blocked, a wide area may be affected, so a person may have paralysis on one side of the body and lose other functions, such as speech and understanding. If a smaller vessel is blocked, paralysis may remain limited to an arm or leg, or even the face.

If you have symptoms, call 999 right away and get to an emergency room that offers clot-busting therapy for strokes due to blocked vessels. Such treatment, which dissolves clots in blocked vessels, needs to be given within the first 3 hours after symptoms begin, but newer treatments may work within a longer time frame, says Birge, who is medical director at the Tanner Medical Center in Carrollton, Ga.

Timing is urgent; fast treatment can potentially stop brain tissue death before permanent brain injury happens. "There is a time clock ticking as to when you might recover," Birge tells WebMD.

2. Chest pain or discomfort; pain in the arm, jaw, or neck; breaking out in a cold sweat; extreme weakness; nausea; vomiting; feeling faint; or being short of breath.

These are signs of a heart attack. If you get some of these symptoms, call 999 immediately and go to the emergency room by ambulance. Shulman and Birge also recommend that patients chew one regular, full-strength aspirin (unless they're allergic to aspirin) to help prevent damage to the heart muscle during a heart attack.

Not everyone who has a heart attack feels chest pain pressure or a sense of indigestion. Some people, especially women, the elderly, and people with diabetes, get "painless" heart attacks, the doctors say. Being aware of "painless" heart attack signs is crucial: symptoms may include weakness, sudden dizziness, a pounding heart, shortness of breath, heavy sweating, a feeling of impending doom, nausea, and vomiting Both doctors say it's important to learn heart attack signs and understand them in context. "Everybody has jaw pain. You don't immediately run and say, 'I've got a heart attack,'" Shulman tells WebMD. He is an associate professor of internal medicine at Emory University School of Medicine in Atlanta. "But if you're also sweating and you have some of these other symptoms -- shortness of breath and so forth -- then that's going to tip you off that there's something much more serious happening."

3. Tenderness and pain in the back of your lower leg, chest pain, shortness of breath, or coughing up blood.

These are symptoms of a potentially dangerous blood clot in your leg, especially if they come after you've been sitting for a long time, such as on an airplane or during a long car trip. These signs can also surface if you've been bedridden after surgery.

"Anybody is susceptible," Birge says. He adds that such blood clots are more common than most people and doctors realize.

Blood is more likely to pool in your legs when you're sitting or lying down for long periods, as opposed to standing and walking. If a blood clot forms in your leg as a result, your calf can feel swollen, painful, and tender to the touch. If you get sudden chest pain or shortness of breath, a piece of the blood clot may have broken off and traveled through the bloodstream to your lungs. This condition can be life-threatening, so get to an emergency room without delay if you have any of these symptoms.

4. Blood in the urine without accompanying pain.

Anytime you see blood in your urine, call your doctor promptly, even if you have no pain.

Kidney stones or a bladder or prostate infection are common causes of blood in the urine. But these problems are usually painful or uncomfortable, which sends people to the doctor promptly.

In contrast, when people see blood in their urine but feel no pain, some take a "wait and see" approach, especially if they just have one episode. "But you can't have this attitude," Shulman says. A lack of pain doesn't necessarily mean a lack of seriousness.

Cancer of the kidney, ureter, bladder, or prostate can cause bleeding into the urinary tract; when these cancers are small enough to be curable, they may not cause pain. So don't dismiss this important sign because, according to Shulman and Birge, "blood in the urine may be the only clue for an early diagnosis."

5. Asthma symptoms that don't improve or get worse.

Asthma attacks are marked by wheezing or difficulty breathing. When an attack doesn't improve or worsen, a patient should get emergency care.

If an asthma attack is left untreated, it can lead to severe chest muscle fatigue and death, say Shulman and Birge. Some people with persistent asthma hesitate to go to the emergency room because they've gone so many times before, or they need someone to drive them because they're too short of breath. So instead of seeking care, "They try to hang in there," Birge says, even if they need higher doses of inhalants or have decreased lung function measurements when using a device to measure how well they move air out of their lungs

Because asthma makes breathing difficult, the muscles for breathing may tire and the volume of air exchanged by the lungs will decrease. As a result, a person's oxygen level drops while blood levels of carbon dioxide rise. As Birge and Shulman explain in their book, "A carbon dioxide buildup in the blood has a sedating effect on the brain, which may cause you to feel even drowsier. You may lose the motivation or energy to breathe."

"A person with asthma who seems to be relaxing more, who seems to not be struggling for breath anymore -- even though they've been at it for 6 or 8 hours -- may be worse. It could be a sign of respiratory fatigue," Birge says. Eventually, the person could stop breathing.

"They're really in a big danger zone," Shulman adds. Patients believe they're getting better when they're getting worse, he says. "They become sedated and seem to be peaceful when actually, they're dying."

One of the most important considerations is how long an attack lasts, according to both doctors. "If you've been having labored respirations with asthma not relenting after a period of several hours, even though you may be apparently doing OK, don't let it go any longer," Birge says. "Get on to the emergency room."

6. Depression and suicidal thoughts.

Few people would put up with crushing chest pain or extreme shortness of breath, but many endure depression, even though, at its extreme, it can be life-threatening.

"Depression can be a very, very serious problem because people can commit suicide," Shulman says. "Some people will not seek care when they are depressed because they think that they'll be perceived as being

crazy or not strong or not manly, and they have to understand that there is a chemical imbalance going on in their brain. It is a disease just like any other disease."

Symptoms of depression include sadness, fatigue, apathy, anxiety, changes in sleep habits, and loss of appetite. Depression can be treated with medications and psychotherapy

Click here to learn more.

Causes of Fatigue and Sleepiness and How to Fight Them

Causes of Fatigue and Sleepiness and How to Fight Them

1. Change Your Sleep Position.

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

"A body pillow (a full-length pillow that supports your entire body) provides an easy fix," Slaughter says. "It enables you to maintain sleeping on your side and can make a dramatic difference."

 Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. "Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however." If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. "See a doctor in this case," Chokroverty says.

 2. Lose Weight.

Weight loss helps some people but not everyone. "Thin people snore, too," Slaughter says.

If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. "If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring," Slaughter says.

3. Avoid Alcohol.

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. "Drinking alcohol four to five hours before sleeping makes snoring worse," Chokroverty says. "People who don't normally snore will snore after drinking alcohol

4. Practice Good Sleep Hygiene.

Poor sleep habits (also known as poor sleep "hygiene") can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you're overtired. "You sleep hard and deep, and the muscles become floppier, which creates snoring," Slaughter says.

5. Open Nasal Passages.

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. "Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through."

Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

 Slaughter says a hot shower before bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. "Rinse your nose out with it while you're showering to help open passages," Slaughter says.

A neti pot could also be used to rinse out the nasal passages with a salt-water solution.

Nasal strips may also work to lift nasal passages and open them up if the problem is in the nose and not within the soft palate.

6. Change Your Pillows.

Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?

Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.

6 Serious Medical Symptoms

Some medical symptoms are warnings that you need immediate care. Learn to recognize them.

That new symptom is troubling: the inexplicable swelling in your calf or the blood in your urine. Could it be serious or even life-threatening?

"Your body flashes signals -- symptoms and signs -- that warn you of potential problems," say Neil Shulman, MD, Jack Birge, MD, and Joon Ahn, MD. The three Georgia-based doctors are the authors of the book Your Body's Red Light Warning Signals.

Fortunately, many symptoms turn out not to be serious. For example, the majority of headaches stem from stress, eyestrain, lack of sleep, dehydration, caffeine withdrawal, and other mundane causes.

But a sudden, agonizing "thunderclap" headache -- the worst of your life -- could mean bleeding in the brain. Being able to recognize this serious symptom and calling 999 may save your life.

Click here to learn more.

7 Easy Fixes for Snoring

7 Easy Fixes for Snoring

You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. He (or she) may be the brunt of jokes at family gatherings ("Uncle Joe snores so loudly he rattles the windows!"), but snoring is a serious business.

For one, a snoring spouse often keeps the other person from a good night's sleep, which can eventually lead to separate bedrooms. "Snoring can create real problems in a marriage," says Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas.

Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease, Slaughter says.

Use caution before you self-treat with over-the-counter sprays and pills until you've checked with your doctor, says Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, N.J. "Many stop-snoring aids are marketed without scientific studies to support their claims," says Chokroverty, who is also a neuroscience professor at Seton Hall University's School of Health and Medical Sciences.

Instead, try these natural solutions and lifestyle changes, which may help you stop snoring.

Click here to find out.

These ten natural energy lifters are proven to work

These ten natural energy lifters are proven to work:

1. Snap open the curtains. A jolt of morning light – scientists call it the dawn signal – activates special cells in your eyes that send a wake-up call to your brain's internal clock.

2. Light up your brain at lunch too. Sitting beside a sunny window for 30 minutes at midday makes you more awake.

3. Top off your tank. Drink a glass of water. Getting to the point where you're just starting to feel thirsty can double your feelings of fatigue.

4. Squeeze your hand or tap your head. Sounds crazy, but do-it-yourself acupressure boosts alertness as effectively as a small cup of coffee say University of Michigan researchers. Rap your knuckles a few times on the top of your head, squeeze the fleshy pad between your thumb and first finger, or massage the base of your skull and the front of your shins.

5. Have a salad and grilled chicken for lunch. High-fat foods are likely to make you moodier and more tired by midafternoon than lower-fat meals are, according to a British study. Digesting fat releases a hormone called cholecystokinin which seems to provoke a brain drain.

6. Take a tea break. Black, green, and white teas all contain the energizing amino acid theanine.

7. Catch a cat nap. Close your office door or slip out to your car for a quick snooze.

8. Splash your face. If even a 20-minute nap leaves you groggy, stop in the restroom and splash cool water on your face.

9. Turn on some tunes. Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy.

10. Get your exercise. Vigorous exercise can act like a stimulant (which is a great daytime energizer), so schedule your workouts in the morning or afternoon when you need a boost the most.

Click here to learn more.

9 Foods to Help You Lose Weight

9 Foods to Help You Lose Weight

Losing weight is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There’s no way around that. But what you eat can have an impact.

"Certain foods can help you shed body weight," says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as its broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women were given a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a healthy snack on the run, choose a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts they automatically eat less at later meals.

7. Apples

Skip the apple juice or the applesauce and opt instead for a crunchy apple.  Research shows that whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit contains more fiber. Plus, chewing sends signals to our brain that we’ve eaten something substantial.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes. Researchers at the Scripps Clinic in San Diego found that when people ate half a grapefruit before each meal, they dropped an average of 3 1/2 pounds over 12 weeks. Drinking grapefruit juice had the same results. But be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Shop Smart

Remember to load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. "The overall nutritional composition of your total diet remains the most important thing when it comes to lasting weight loss. "Find out more here. 

10 relaxation techniques to reduce stress on-the-spot

10 relaxation techniques to reduce stress on the spot

If your hectic lifestyle is getting to be too much for you, experts say relaxation techniques can bring you back into balance -- some in five minutes or less.

The children need a lift to school, your husband can't find his underwear, your boss has just scheduled an online meeting, and your best friend desperately needs your help - all at the same time.

Is it any wonder that you can't find a minute for relaxation? If you're like most women, you may have even forgotten how to relax.

While experts say that some stress is good for you (it can sharpen your senses and your mind) too much stress is bad for your mental and physical health. At the same time, relaxation can do wonders to restore balance in your life and may even reduce some of the health risks associated with stress.

We talked to the experts to learn more about relaxation and how to attain it. What follows are 10 on-the-spot techniques you can use (any time and almost anywhere) to reduce tension in your life.

1. Meditate

If you think meditation means twisting your body into an uncomfortable position and uttering ‘oohs’ and ‘comms’ for an hour, guess again. Dr Herbert Benson, author of The Relaxation Response, says any repetitive action can be a source of meditation. Benson, who is also director emeritus of the Benson-Henry Institute for Mind Body Medicine in the US, says meditation includes walking, swimming, painting, knitting - any activity that helps keep your attention calmly in the present moment.

If you catch yourself thinking about your job, your relationship or your list of things to do, experts say to simply let the thought escape, and bring your mind back to the repetition of the activity. Try it for just five to 10 minutes a day and watch stress levels drop.

 2. Picture yourself relaxed

Is your mind too talkative to meditate? Try creating a peaceful visualisation, or ‘dreamscape’. To start simply visualise anything that keeps your thoughts away from current tensions. It could be a favourite holiday spot, a fantasy island, a short break in London - or something ‘touchable’ such as the feel of your favourite silk dressing gown or cosy jumper.

The idea is to take your mind off your stress and replace it with an image that evokes a sense of calm. The more realistic your daydream (in terms of colours, sights, sounds, even touch and feel) the more relaxation you'll experience.

 3. Breathe deeply

Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing, says Michael Lee, author of Turn Stress into Bliss. So to turn tension into relaxation, he says, change the way you breathe.

Try this: let out a big sigh, dropping your chest and exhaling through gently pursed lips, says Joan Borysenko, director of Harvard University's Mind-Body Clinical Programmes. Now imagine your lower tummy, or centre, as a deep powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire tummy, sides and lower back expand. Exhale, sighing again as you drop your chest, and feel your tummy, back and sides contract. Repeat 10 times, relaxing more fully each time

4. Look around you
‘Mindfulness is the here-and-now appr

approach to living that makes daily life richer and more meaningful,’ says Dr Claire Michaels Wheeler, author of 10 Simple Solutions to Stress. It's approaching life like a child, without passing judgement on what occurs. Mindfulness means focusing on one activity at a time, so forget multitasking! Staying in the present tense can help promote relaxation and provide a buffer against anxiety and depression.

Practise it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colours of flowers, hear a bird's call or consider a tree. In the shopping centre look at the details of a dress in the window, examine a piece of jewellery and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat.

 5. Drink tea

If you're a coffee guzzler, consider going green. Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty, says Dr Nicholas Perricone. Perricone is the author of 7 Secrets to Beauty, Health and Longevity.

Chamomile tea is a traditional favourite for calming the mind and reducing stress. Black tea may be a stress fighter, too, researchers from University College London report. Participants who drank regular black tea displayed lower levels of cortisol and reported feeling calmer during six weeks of stressful situations than those who drank a placebo with the same amount of caffeine.

6. Show some love

Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse or talking to a friend about the good things in your lives, says psychologist Deborah Rozman, co-author of Transforming Stress. When you do you'll be reducing your stress levels.

Why? Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible, she says. Studies have also shown that physical contact (such as stroking your dog or cat) may help lower blood pressure and decrease stress hormones.

7. Try self-massage

When your muscles are tense and you've no time to visit a professional, try this simple self-massage technique from Darrin Zeer, author of Lover's Massage and Office Yoga. Relax, and travel straight to zen-land.
Place both hands on your shoulders and neck.
Squeeze with your fingers and palms.
Rub vigorously, keeping shoulders relaxed.
Wrap one hand around the other forearm.
Squeeze the muscles with your thumb and fingers.
Move up and down from your elbow to your fingertips and back again.
Repeat with the other arm.

 8. Take a break

Adults need breaks too. So when you sense your temper is about to erupt, Dr Jeff Brantley, author of Five Good Minutes In the Evening, suggests finding a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: time is always on your side, so relax. The stress can wait

9. Try a musical detour

Music can calm the heartbeat and soothe the soul, the experts say. So, when things get stressful, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. Plus, you might think about listening to a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 milligrams of diazepam.

 10. Take an attitude break

Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed, Rozman says. The way to do that: engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling - a vision of your child or spouse, the image of your pet, that great piece of jeweller you're saving up to buy, a memento from a holiday - whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Rozman says that creating a positive emotional attitude can also calm and steady your heart rhythm, contributing to feelings of relaxation and peace.

Click here to learn more.

 

 

10 Ways to Stay Fit in Winter

10 Ways to Stay Fit in Winter

Who wants to exercise when it's cold and dark outside? But even in winter getting outdoors can put you in a better mood. It may even improve your concentration.

So bundle yourself and your kids up in layers. Be sure everyone's heads and hands are covered. And, take some extra time warming up before you exercise in the cold. Then, try these fun activities to keep you and your family in motion through the winter months.

___Walk. Walking is easy and requires little more than a good pair of shoes. You can burn calories, increase blood flow, and give your heart and lungs a boost just by putting one foot in front of the other. Walking is also a great stress reducer.

___Hike. Hiking affords many of the same benefits as walking and gives you the chance to explore new vistas.

___Run. Vigorous exercise like running slows the effects of aging and appears to help fend off disease and disability.

___Skate, Snowshoe, or Ski. Not only will they get you outdoors, but winter sports can involve the whole family and as many friends as you want to include.

___Geocache. Take your family on a high-tech treasure hunt. You'll need access to the Internet and a GPS device. The GPS on your cell phone will work just fine. First, look up what treasures are hidden in your area on the official Geocaching website, then head out to find them. Geocaching gives kids a chance to learn about the outdoors, problem-solving, and teamwork.

Indoor Winter Fitness Tips

What can you do during a snowstorm or when it's just too cold to go outside? Here are some indoor fitness tips for your family.

___Yoga or Pilates. Yoga is a great way for adults and kids to keep muscles limber and take a stress break. Pilates builds strong core muscles and can improve posture. You can find yoga and Pilates classes at a gym, in a studio, or get a DVD you can follow at home.

___Swim. If you have access to an indoor pool, jump in for your mental and physical health. Not only is swimming the most popular athletic activity in the U.S., but swimmers tend to live longer and have better moods than people who do not exercise.

___Bowl. Fun, social activities like bowling or dance class can keep things interesting. If someone in your family has an "exercise allergy," bowling can make physical activity less of a chore.

___"Exergames." Researchers looked at two games, Nintendo's Wii Boxing and Konami's Dance Dance Revolution. It turns out some games can boost fitness, within limits. They do not offer as many health benefits as playing an actual sport, but highly active exercises are a good way to get moving on a cold or rainy day.

___Take the Stairs. Every time you choose the stairs over the elevator or escalator, you burn more calories and reduce your risk of heart disease. So take the stairs at every opportunity. And get an added benefit: Better legs for summer!

 Stress can creep up on you when you least expect it.

 Many of us lead high pressure lives, with the competing demands of work, children and family life.

It's when that pressure turns to stress that the problems really start.

 Stress can manifest itself in some pretty surprising ways, from sickness to sleepiness. It pays to take notice of these SOS signs from your body to help nip stress in the bud:

1. You are not quite yourself

This is a difficult sign to recognize. Often it's other people who point it out to you.

 Stress expert Professor Cary Cooper says: "Your behavior changes if the pressure you are under exceeds your ability to cope and you enter the stress zone."

He says: "Maybe you are usually gregarious with a good sense of humor and you become withdrawn."

 2. Pain in the neck

Tension around the shoulders and neck may not be down to sitting at your computer for hours on end it could be a sign of early stress.

Health and wellbeing consultant Liz Tucker says: "If you are stressed it makes your neck and shoulder muscles tighten which may affect messages to the brain and can give you problems with concentration."

 It may pay at this point to take time out and have a massage. Not only are you hopefully alleviating the symptoms, but you are also recognizing you need time to relax. You could also do some simple deep breathing exercises or go to a yoga or Pilates class.

 3. Biting nails

Biting your nails down to the quick and picking at your cuticles could be a telltale sign of stress. Consider using an anti-biting liquid that tastes bad and discourages biting or invest in some false nails, so you can't get to your real nails, and then address the reasons for the stress.

 4. Twitching eye

We've all occasionally felt that fluttering feeling in our eyelids, especially when we are tired but if you have repeated spasms of blinking it may be down to stress.

 It's known as blepharospasm, and each spasm can last from a few seconds to a few minutes. The exact cause isn't known, but stress and tiredness may trigger it.

 5. Feeling sick

You've heard of the phrase 'sick with worry' Well stress and anxiety can make you feel nauseous.

Clinical psychologist Dr Angharad Rudkin says it's a classic response: "When we think anxious thoughts the brain sends adrenaline into the body. This is the ancient fight/flight response we still have inside of us.

 "Adrenaline has several effects other than giving us the strength to fight or run away, some of which are butterfly tummy, nausea, shakes, sweating and your heart beating faster."

 6. Colds, cold sores and ulcers

These could all be signs that you may be under stress.

 "Stress affects every cell in your body and it's a case of your immune system not managing as well as it should and it affecting the internal workings of your body," says Liz.

 7. Sleepiness and bad dreams

Stress can affect your sleeping patterns, you might lie awake in the middle of the night going over things in your head or just want to sleep constantly.

 "The stress response may keep you awake or it can feel like you are sleeping all the time but your body is never restoring itself and resting properly," says Liz.

Professor Cooper says: "Classic symptoms are heart palpitations, anxiety dreams and difficulty sleeping at night."

 8. Odd niggles

Other symptoms of stress include teeth grinding, unexplained rashes and hives.

"If you have anything niggly, like bad skin, it could be a sign that your stress balance is out of sync," says Liz.

The charity Anxiety UK says stress and anxiety can manifest itself in many ways including tingling in the hands and feet, tension headaches, and hot flushes.

It says common psychological signs of stress are thinking you might die, feeling detached from your environment and the people in it, and feeling on edge about everything around you.

 What do you think you should do?

Noticing the early signs of stress will help prevent it from getting worse and causing potentially serious health problems like high blood pressure and depression.

If you think you may be showing signs of stress, work out the cause. It could be a bad relationship, a bullying boss, bereavement, or just the general feeling of life getting on top of you.

 Get help

Professor Cooper, who co-wrote How to Deal With Stress, says, "Think about counseling, depending on the nature of the problem. If it's a relationship, try Relate. If it's deeper and more personal to you, maybe a clinical psychologist." He says your GP is the first port of call.

 "You need to deal with the stress head-on and not go down the route of avoidance activities like heavy drinking as that exacerbates the problem and creates a new one."

 If you catch it early enough talking your worries over with a good friend can help. Relaxation techniques and exercise are also good stress-busters

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Top 10 Questions About the Flu

Top 10 Questions About the Flu

Influenza, or flu, is a virus that targets the respiratory system. Here are answers to the 10 most common questions about the flu.

1. What is the difference between a cold and the flu?

The flu and the common cold are both respiratory illnesses, but they are caused by different viruses. Influenza or "the flu" develops when a flu virus infects the respiratory system, including your nose, throat, bronchial tubes, and possibly the lungs. A cold virus usually infects only the upper respiratory tract: your nose and throat.

The flu usually causes more severe illness than the common cold. Flu can bring on fever, body aches, and exhaustion, symptoms that are rarely caused by simple colds.

2. What are flu symptoms and when is a person contagious?

The primary symptoms of flu are fever, fatigue, body aches, chills, headache, sore throat, and cough. The cough is a bronchial tube irritation and is usually not productive -- you're not coughing up gunk. The flu is usually at its worst for three to four days. The cough may linger longer. Recovery may take seven to 10 days. You may have lingering fatigue for several weeks.

There's one catch with flu viruses. About 24 to 72 hours after you're infected, you become contagious. Yet you may not have symptoms, so you don't know you're sick. You feel completely healthy and go about your daily affairs -- spreading the virus wherever you go.

Stay at home while you have the flu, and for at least 24 hours after your fever is gone without the use of fever-reducing medicine. Once your fever is gone for a day, you're no longer contagious and can return to work or school. Also, you will recover more quickly if you get some rest.

3. What's the best treatment for flu?

There's no single "best" treatment for flu, but there are many ways you can ease symptoms.

Prescription flu drugs can shorten the time you feel sick if taken when symptoms first

4. How do prescription flu medications work?

The prescription drugs Tamiflu and Relenza were developed to cut short a bout with flu. They help shorten recovery time by one or two days.

Tamiflu and Relenza work best when taken within 48 hours of the first symptoms. However, clinical studies show the drugs still offer benefits when treatment starts more than 48 hours after symptoms begin. These drugs can also be taken to help prevent the flu if you're been exposed to the virus.

5. Should I get an antibiotic?

Antibiotics will not help treat the flu or a cold. Antibiotics kill bacteria, but they do not kill any viruses, including viruses that cause the flu or colds.

However, the flu can weaken the immune system and open the door for bacterial infections. If your flu starts to get better and then gets worse, you may have a bacterial infection. See a doctor right away. Antibiotic treatment may be necessary.

6. When should I see a doctor?
If your symptoms are severe or aren't getting better after a week or if you have a fever for more than 3 days, see a doctor. Also, call a doctor right away if you have any chronic medical conditions and are exposed to the flu or develop any of the symptoms

Moreover, if an infant or young child has a fever or develops symptoms of the flu, get medical help.

These symptoms are signs that the flu may have developed into something serious like pneumonia. See a doctor right away if you have any of these symptoms:

Difficulty breathing

Persistent fever

Vomiting or inability to keep fluids down

Painful swallowing

Persistent coughing

Persistent congestion and headaches

7. Why are people so concerned about the flu?

Because the flu virus can infect the lungs, it can cause a serious infection like pneumonia. And that's what worries people. If the flu develops into pneumonia, it may require hospitalization and can even lead to death. People with weak immune systems -- the elderly, pregnant women, infants, and people with chronic health problems -- are at the highest risk of flu complications such as pneumonia.

8. Can flu shots cause the flu?

The flu shot is made from dead viruses and cannot "give" you the flu. However, the vaccine can trigger an immune response from your body, so you may have a few mild symptoms, like achy muscles or a low-grade fever.

The nasal flu vaccine, FluMist, is made with a weakened live virus. It also cannot give you the flu but is more likely to cause symptoms such as achy muscles or a low fever. It's recommended as an option only for nonpregnant, healthy people between the ages of 2 and 49.

9. What can I do to prevent the flu?

Flu and cold viruses are transmitted the same way -- through microscopic droplets from an infected person's respiratory system. That person sneezes or coughs and droplets are sprayed onto any nearby surface -- or person. If they cough or sneeze into their hands (without a tissue), their hands then carry droplets to surfaces they touch. You touch that surface and pick up the virus. If you rub your eyes or nose, you've just infected yourself.

9. What can I do to prevent the flu? continued...

To help protect yourself and prevent the spread of cold and flu viruses:

Wash hands frequently. Use an alcohol-based gel if you don't have access to water.

Cough and sneeze into a tissue or inside the bend of your elbow if you don't have a tissue. Wash your hands afterward.

When you cough, turn your head away from others.

Don't touch your eyes, nose, or mouth. This prevents germs from entering your body.

Wash and disinfect any shared surfaces (like phones and keyboards) frequently. Viruses can live on surfaces for up to 8 hours.

Stay away from crowds during cold and flu season.

Get a flu vaccine every year. Vaccines don't give you 100% protection from the flu, but they're the best way to help prevent it.

Eat healthy foods to nourish your immune system, such as dark green, red, and yellow vegetables and fruits.

Get regular exercise. People who exercise may still catch a virus, but they often have less severe symptoms and may recover more quickly.

Also, regular exercise -- aerobics and walking -- may boost the immune system. People who exercise regularly tend to get fewer colds. They may also recover more quickly than people who do not exercise regularly. Check with your doctor before beginning a new exercise program.

 10. If I have allergies, am I more likely to get the flu?

No, allergies don't affect susceptibility to the flu. But people with asthma are more likely to have complications, such as pneumonia, when they do get the flu. Also at risk of complications are infants under the age of 6 months, pregnant women, people with suppressed immune systems, people with diabetes, people with lung disease, people with neurologic disease, people with heart disease, and the elderly.

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