What are panic attacks ?

Panic attacks are extremely frightening. They seem to come out of the blue, strike at random, make people feel powerless, out of control, and as if they are about to die or go mad. Many people experience this problem, but many also learn to cope and, eventually, to overcome it successfully.

A panic attack is an exaggeration of the body’s normal response to fear, stress or excitement. When faced with a situation seen as potentially threatening, the body automatically gears itself up for danger, by producing quantities of adrenalin for 'fight or flight'. This would have prepared our cave-dwelling ancestors to fight or run away from danger, but it’s much less appropriate to the stresses we encounter today.

Adrenalin has the following effects on your body:

muscles tense up
breathing becomes faster to take in more oxygen, which muscles need to help them transform sugar into energy
the heart pumps harder to get blood to where it’s needed
blood is diverted to the muscles, away from areas that don't need it, so you become pale
digestion slows down and salivary glands dry up, causing a dry mouth
your senses become more alert; the slightest sound or touch provokes a reaction
sweating increases.
These reactions occur in a matter of seconds, and can happen in moments of pleasurable excitement, as well as in fear-provoking and threatening situations.

When adrenalin floods your body, it can cause a number of different physical and emotional sensations that may affect you during a panic attack.

These may include:

very rapid breathing or feeling unable to breathe
very rapid heartbeat
pains in your chest
feeling faint or dizzy
sweating
ringing in your ears
tingling or numbness in your hands and feet
hot or cold flushes
feeling nauseous
wanting to go to the toilet
feelings of absolute terror
feelings of unreality, called depersonalisation and derealisation.
(During depersonalisation, people feel detached from their body and surroundings, strange and unreal. During derealisation, they feel grounded in themselves, but the world seems distant or strange, and they may feel unsteady on their feet.)

Panic attacks come on very quickly, symptoms usually peaking within 10 minutes. Most panic attacks last for between five and 20 minutes. Some people report attacks lasting for up to an hour, but they are likely to be experiencing one attack after another, or a high level of anxiety after the initial attack. You may have one or two panic attacks and never experience another. Or you may have attacks once a month or several times each week.

Panic attacks can come in the night when you are asleep. These night-time attacks occur as your body is on 'high alert' and can detect small, normal changes in your body which it then takes as a sign of danger. (The fact that you can be monitoring your bodily sensations while asleep is perfectly normal and automatic – just think about the times you have woken up and needed to go to the toilet.) Night-time attack may be particularly frightening, as you may feel confused and helpless to do anything to spot it coming.

This is one of the most distressing aspects of suffering from panic attacks – they may seem completely unpredictable, and therefore uncontrollable.

During an attack, you may fear that the world is going to come to an end, or that you are about to die or go mad. The most important thing to remember is that, however dreadful you may feel during an attack, this is not going to happen. The bodily effects of panic attacks, such as breathlessness, are just part of the panic. If you would like further reassurance, see your GP, so he or she can rule out any physical cause for your symptoms.

Endometriosis - Diet and Nutrition

Changing your diet to deal with Endometriosis is an excellent foundation to assist you in reducing your symptoms, and will help regenerate your health.
Adjusting what you eat can bring about many positive physical and metabolic changes. Many of you may be aware that various illnesses and diseases have responded very positively to changes in diet, and Endometriosis is no exception.


Changing your diet for endometriosis can help with the following:

Reduce symptoms of pain

Relieve cramps

Reduce inflammation

Reduce bloating

Reduce estrogen levels

Balance hormones

Reduce weight – estrogen is stored in fat and endometriosis is fed by estrogen

Reduce toxins – found in e-numbers, additives, preservatives, pesticides, chemicals, anti-biotics used in animal husbandry,

AND an improved diet will also :

Increase energy levels

Boost immune system

Improve overall health


Controlled Diet for Endometriosis


Controlling your diet to help you deal with Endometriosis is an excellent starting point. We really are a reflection of what we eat, and the body responds very quickly to what is put inside it.

The body is very sensitive to what is put in it, and sometimes that sensitivity is quick to show up. Unfortunately other sensitivities are not noticed and will creep up on us, which is when we suffer from dietary deficiencies and a lack of trace elements. There are times when our body gives us clues that we have a deficiency and we start to have cravings for certain types of foods.
The role of a controlled diet in Endometriosis management has proved exceedingly beneficial for many women. Some women have even been able to be totally symptom free with changes in diet. The plan of the endo diet is to relieve or prevent some of the disabling symptoms that occur with menstruation, as well as the general pain of endo. The goal is to decrease estrogen levels, stabilize hormones, increase energy, alleviate painful cramps and stabilize emotions.



SO WHERE DO WE START!


Let's start with pain and hormones in relation to diet …………

Endometriosis is an estrogen-sensitive condition, but the painful menstrual cramping that occurs is predominantly due to prostaglandin synthesis in the body. Prostaglandins are naturally occurring fatty acids, which are derived from dietary sources. The body can produce different types of prostaglandins through a complex series of pathways.

There are the ‘good guys’ and the ‘bad guys’ of the prostaglandin group. The goal of a controlled diet is to block the ‘bad guys’ for their negative actions on the body, and increase the ‘good guys’ for their opposite and beneficial actions. The action of the bad guys is to increase uterine contractions, and the good guys have a soothing effect. By changing the types of oils that are taken into the diet, the production of the good guys can be stimulated, which helps with uterine relaxation. These oils are composed of omega-3 fatty acids, which lead to positive prostaglandin production. Excellent sources of the omega-3 fatty acid producing oils are:

fish oils
Walnut oil
flax seeds/oil
olive oil
It is also important to decrease intake of those fatty acids that will stimulate the bad guys which are found in saturated fats, butter, animal and organ meat, lard.

For a comprehensive description of Prostaglandins, how they work, and what effects they have on endometriosis, infertility, pain and inflammation - read further here

In addition to decreasing bad fat intake, the diet should also consist of high fiber. Not only does this help with good digestion, but it is also thought that a diet high in fiber can decrease total circulating estrogens. It is recommended to incorporate 25 grams per day of fibre. Good sources are:

whole grains (excluding wheat and rye - see link below)
beans, peas and pulses
brown rice
vegetables and fruits
oatmeal
The following foods are recommended to modulate estrogen levels by incorporating one or two servings a day:

mustard greens
broccoli
cabbage
turnips
You will find a brief description of whole grains here and how to incorporate them into your diet


FOODS TO AVOID
wheat - this includes breads, cakes and pasta products, all based on wheat - contains phytic acid which can aggravate symptoms of endometriosis. Also contains gluten which women with endometriosis seem to be sensitive to.

red meats - promotes negative prostaglandins which cause inflammation and can also contain growth hormones

refined and concentrated carbohydrates - white bread, flour, cakes, pasta etc. made from refined flours. Most of the nutritional value has been removed

refined sugars and honey - causes inflammatory reaction

caffeine - found in tea, coffee, soft drinks -increases abdominal cramps and caffeine increases estrogen levels

chocolate - as it contains sugar which is inflammatory

dairy produce - including milk, cheese, butter, cream - causes inflammatory reaction as they increase the inflammatory prostaglandins

eggs - advised to leave out eggs unless you get organic as they can contain the chemical residue of dioxin. Can also cause digestive problems for some like IBS, and may increase constipation problems (they are used as a binder in cooking!)

fried foods - can stimulate negative prostaglandins

saturated fats and oils – Foods that are high in fatty acids stimulate the negative inflammatory prostaglandins. Fatty acids are found in saturated fats, butter, margarine, lard.

soy products and soy protein products - (check link below to read an in-depth explanation why soy should be left out of your diet)- tamari can be used in small amounts

convenience foods - they contain a host of additives, cheap ingredients and have very little nutritional value

tinned foods - use sparingly. Certain exceptions are fine like tinned tomatoes, coconut milk and those foods that are part of ingredients when cooking a nutritious meal

additives and preservatives - increase chemical load on the system

alcohol - consumes vitamin B which is stored in the liver. Good liver function is vital as the liver will help to eliminate excess estrogen from the body.

Causes of bronchial asthma in children

Bronchial asthma is a medical condition that causes an obstruction and swelling of the bronchi or the air passages of the lungs. As per studies done by the World Health Organization, there are over 300 million people worldwide, who suffer from this medical condition. A majority of this demographic figure are children. Asthma is a condition that can be treated with proper medication thereby, helping the patients to live a normal life. When visiting a doctor for treatment, you must make sure that you expose all the possible causes that you think caused bronchial asthma. Only after knowing the cause of the condition can the doctors control or prevent the disease. Here are a few causes of bronchial asthma that can help one assist the doctor in devising a better treatment.

Allergens

Bronchial asthma can be triggered by the existence of certain substances called allergens. Some of the common allergies that may cause an asthma attack include pollen, dust mites, molds,cockroaches, animal dander etc. When a child is exposed to a certain kind of allergen, his or her airways start to constrict and produce mucous thereby, preventing the air from moving freely to and from the lungs. Patients will therefore, develop a difficulty in breathing.

Respiratory infection

Children who have any kind respiratory infection will develop asthma. The most common respiratory infection that is associated with asthma is common cold. The organism that causes infection can give rise to a minor damage to the cells as well the tissues of the respiratory tract. This not only swells the bronchi but also prevents the air from reaching the lungs and causing an asthma attack.

Medications

Certain kinds of medicines have been found to cause asthma. Some of the most common medicines that may trigger asthma include aspirin, heart medicines, ibuprofen etc. These medications cause certain side effects that may make the airways tight.

Stress

Children undergoing a spurt of intense emotions may suffer from an asthma attack. The emotions release certain hormones that lead to a narrowing of airways. Some of the common emotions that lead to an asthma attack include anger, stress and fear. The attack lasts as long as the child undergoes the emotions. If the asthma attack gets severe, the patient may need medical assistance.

Sex helps in weight loss and overall fitness

Sex is more than just about hormonal discharge and momentary pleasure. In fact, sex has much more to it than most of us think and know. Around 300 AD a philosopher named Ko Hung wrote, "the more a man copulates, the greater will be the benefit he derives from the act...". However, modern science took a little time to come around to the fact that sex is good for both mental and physical health.

Sex is good for adults. Indulging on a regular basis, at least once a week, is even better. The obvious benefits like it can burn calories, relieve stress and help you fall asleep more easily are there, but these are just the tip of the iceberg. Given below are some more reasons why sex may help you live a longer, happier life:


1. Sex relieves pain: Immediately before orgasm, the level of the hormone oxytocin rises to five times normal levels. This in turn releases endorphins, which alleviate pain. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.

2. Sex increases immunity: Sexual intercourse once or twice a week raises the body's level of the immune-boosting antibody immunoglobulin A (IgA). This secretion increases the overall immunity level of the body which keeps cold and flu away.

3. Sex reduces stress: Satisfying sexual activity can, of course, be an exhilarating mood lifter. Recent research revealed that people who have more sex reported that they felt more at ease, happier and learned how to handle stress better. During orgasm, there is a surge in oxytocin, which may account for both the stronger emotional connection between partners and tension relief.

4. Sex promotes longevity: Having an orgasm releases the hormone DHEA (Dehydroepiandrosterone), which works as an anti-depressant and improves immunity levels in the body. DHEA can repair tissue, improve cognition, keep skin healthy. Also, according to a british study of 1,000 men found those who had at least two orgasms a week had half the death rate of their countrymen who indulge less than once a month.

5. Sex increases blood circulation: Sex increases blood circulation, beneficial especially for the brain, due to increased heart rate and deep breathing. As fresh blood supply arrives, your cells and organs are saturated with fresh oxygen and hormones, and as the used blood is removed, you also remove waste products that cause fatigue and even illness.

6. Sex helps you sleep better: Not only does the oxytocin released during orgasm make you feel all coupled up, but research has shown it also helps you sleep. And getting enough restful sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure.

7. Sex improves cardiovascular health: In a recent study, scientists found the frequency of sex was associated with strokes in the 914 men they followed for 20 years. The researchers also found that having sex twice or more a week reduced the risk of heart attack or stroke by half for the men, compared with those who had sex less than once a month.

8. Sex reduces prostate cancer risk: Prostate gland-related disorders are known to be caused by or worsen as a result of the secretions from the gland. Regular sexual activity eliminates these harmful secretions and also helps protect the gland from cancer. According to researchers, frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life. Another study found that frequent ejaculations, 21 or more a month, were linked to lower prostate cancer risk in older men compared with less frequent ejaculations of four to seven monthly.

9. Sex helps in weight loss and overall fitness: While you might not want to hang up your gym shoes just yet if you're looking to lose weight, regular sex can help add activity to your lifestyle. Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound (or 0.45 kg). Sex also boosts production of testosterone, which leads to stronger bones and muscles.

10. Sex boosts testosterone and estrogen: Regular sexual activity boosts both testosterone and estrogen levels in both men and women. Testosterone is what makes the sex drive in men and women more aggressive. Besides boosting your libido, testosterone fortifies bones and muscles. It also keeps your heart healthy and good cholesterol high. In women, sex increases estrogen levels, which protects against heart disease. It is estrogen that makes a woman want to be touched and feel romantic, it is testosterone that evokes sexual arousal. Estrogen also plays a huge role in a woman's body scent.

Men's bodies also produce estrogen. Some estrogen helps a man to develop the softer, more nurturing, feminine side of his personality. As men age, the testosterone-estrogen balance begins to shift, with testosterone decreasing and estrogen increasing, and this is one reason why many men seem to mellow out as they get older.

Good, healthy sex with someone that you love has survival benefits. The caressing, hugging, stroking and cuddling promote feelings of love, nurture and care. Any expression of love and emotional intimacy encourages healing. Thus, sex with the touching and caressing related to being in love puts a smile on our face for health benefits as well.

Emotional affects on infertility

Some people have difficulty believing that infertility is a physical problem. In a sense, they are right.
Infertility is not only a physical ailment, but also a psychological and social problem.

Some facts
A study by Freemen, Boxer, Rickels, Turekc, and Mastroianni revealed that 49% of women and 15%
of men described infertility as the most upsetting event of their lives.

Guerra, Llobern, Veiga, and Barri (1998) found that about 60% of infertility patients suffered from an
Adjustment Disorder.

According to Baram, Touretelot, Muechler, and Huang (1988), 13% of women had suicidal ideation
following a failed IVF attempt.

Women had markedly higher anxiety and depression scores than other women and their stress
treatment positively correlated with the type and cost of treatment. The more complicated and
expensive, the more anxiety these women reported.

Research results suggest that couples entering an IVF-treatment program are, in general,
psychologically well adjusted. Concerning reactions during the treatment, both women and men
experience waiting for the outcome of the IVF-treatment and an unsuccessful IVF, as most stressful.
Common reactions during IVF are anxiety and depression, while after an unsuccessful IVF, feelings
of sadness, depression and anger prevail. After a successful IVF-treatment, IVF-parents experience
more stress during pregnancy than 'normal fertile' parents. Mothers with children conceived by IVF
express a higher quality of parent-child relationship than mothers with a naturally conceived child.

A study that included 120 subjects with infertility, 80 fertile women, and 90 women with anorexia
nervosa, concluded that infertile women without eating disorders share some of same psychological
characteristics as women with severe eating disorders, such as feelings of inadequacy and insecurity.

A study by Organon found:
the majority of women surveyed (61 percent) report making sacrifices in order to become
pregnant. These include sacrificing a carefree relationship with their husband (70%), emotional
stability (69%), a spontaneous sex life (64%), financial stability (56%) and personal freedom
(52%).
some of the most common emotions women experience due to infertility include depression
(77%), anger (72%) and anxiety (56%).
69 percent of women surveyed find that scheduled sex is somewhat to very burdensome,
where intercourse becomes a chore and results in loss of intimacy.
Forty percent of respondents said someone other than their husband/partner was their greatest
source of support, and more than one quarter (26 percent) felt their husband/partner could
have been more supportive. Nearly 3 in 10 women (28 percent) did not feel they and their
husband/partner shared the same level of commitment and dedication to getting pregnant.
71 percent of infertile women find it burdensome that friends and family frequently ask when
they are planning to have children.
52 percent of respondents report that their insurance covers only some or none of the cost of
infertility treatments, leading to financial pressures.
40 percent of women surveyed were willing to make a career sacrifice such as putting their
career on hold (30%) or declining a promotion that required travel (25%); just eight percent
would encourage their husband/partner to change jobs for a more flexible schedule.

On Fertile Ground: There's intriguing evidence that stress can influence a woman's chances of getting
pregnant. Welcome to the conception conundrum.

Is Stress Keeping You Infertile?

The stress of infertility.

Marital stress affects infertility treatment

Common psychological reactions encountered in infertile couples

Syme's Emotional Phases of Infertility

Links to cope with the emotional aspects of infertility

Frequently Asked Questions: The Psychological Component of Infertility

Creating "Infertility Free Zones"

Therapist Says Hyponsis can Help Couples With Infertility Issues

The following quotes were taken from men and women struggling with infertility:

" I feel like a total basket case. I feel SO insecure about myself, like I am defective or something. Its
gotten to the point where I don't even like being around people anymore."

"i have been ttc 3 years and after ttc 18 months i felt the same.... i went into depression and wouldn't
go out of the house......i hated seeing my friends.... i felt a failure."

"Things that were personal and private and special between my husband and I are no longer. I feel like
a failure because I can't give my husband another child and I feel like I'm not as much of a woman
because my body can't/won't do the things it is supposed to do."

"I have become numb. It's difficult to sometimes balance trying to stay positive without getting my
hopes up. It's almost as If I go around my daily chores on automatic, without thinking, without
feeling. Wake up, go to work, come home be depressed, go to bed, wake up and the whole cycle
starts again. I don't look forward to anything. I don't care about vacations, promotions. Just numb. I
try to put up a front so that i won't be such a drag to be around. I don't think I will ever be the same."

"Being a parent and having a family was always a part of the picture for us. We were going to be
parents. That's part of how I understood myself and my wife. And now, it may not happen. I'm a
husband but I'm not a father. So who am I now, and who is my wife, and are we really a family--can
we be, without kids?"

"I've been on this road for over two years. It's the most stressful thing I've ever dealt with. The
insecurities are bleeding into EVERY part of my life. I feel like I'm losing myself piece by piece day by
day. I feel left behind as everyone around me has started and some completed their families. I feel
broken and defective. I can't find the strength that I've relied on for so many other low points in my
life."

"Infertility has been the worst experience of my life. I'm not even sure it's worth everything I've been
through at this point. I want a baby, but I miss the woman I used to be. I just don't know how to
become her again."

"Trying to conceive has brought my faith in God to an all time low. I don't know if God exists or not
and I don't really care. I haven't learned any life lessons. I haven't become a stronger person, more
loving or more faithful. I have become something quite the opposite and I don't see myself getting any
better."

"I am just tired. Tired of hurting. Tired of hoping. Tired of that terrible high school feeling of being
"dumped" every month when AF rears her ugly face. I was more hopeful than usual this month. You'd
think I would have learned better by now. I used to be such a smiley happy person. I don't even feel
like me anymore."

"I do believe in God, however, my faith has been rocked. There is no way to say it hasn't. We see so
much gloom and doom in what people can do to their own children and we sit here trying and praying
desperately for a baby to love and take care of. I cannot pray any more. I have found that when I try
to pray I just stop. I ask the Holy Spirit to intercede for me as I am unable to. I hope that God can
understand and help me get past these feelings of failure and loss."

"I have lost my faith in God and I didn't want to. I wanted to believe. I can't anymore. Why me? Why
all of us? Why every friggin' month has to be so hurtful? Painful. Debilitatingly sad. Why hurt my
husband, a loving and kind man who ADORES children, more than any man I've ever seen? He is so
good and kind and God has given him a wife who cannot DO THIS! He cries with me at every period.
And he tries to peel me off the floor every time and tell me he just KNOWS it's going to happen. When
I know it will never. Not without majorly expensive medical miracles. We are not rich by any stretch
of the word. This nightmare has made me into a jealous and not-nice-to-be-around person. It's like I'm
a damn zombie! I too, used to love to be around my friends and their babies/families. Now, I don't
even talk to half of them anymore because .......... because I'm THIS WAY now. I'm miserable. Even
when I'm "happy", it's fake. I live in Limbo. "

"I hate it all now. Hate it. I don't believe in any of it. It's all a fluke and if you're not one of the lucky
ones, you're damned. It's got nothing to do with God or faith or being a good person and getting what
you give. It's all luck. It's freakin' Las Vegas for the powers that be. I hate myself for BEING so
hateful. How cruel. How damn cruel all of this is.... So cruel."

"I, also have become withdrawn, don't enjoy being around people, am very critical, negative and just
want to be alone. I used to love being sociable and even hate talking on the phone now, to anyone. I
have to force myself to talk to friends and to pretend I am my old self. I am beginning to think I am
losing my mind and have figured out that it's been since I started really trying to get pregnant."

"It is unfair. I know life is unfair. I have so many good things in my life, but right now I’m obsessed

10 Health Benefits of Drinking Water in Summer

Drinking moderate amount of water in summer carries several health benefits for individuals. Our body carries 70% water thus needs adequate quantity of it to function properly.
Drinking moderate amount of water in summer carries several health benefits for individuals. Our body carries 70% water thus needs adequate quantity of it to function properly. Let’s see what does drinking 7-8 glass of water a day truly bring for your health and how much beneficial it is to keep body and muscles regulated on hot days.
Weight loss
Water is an effective appetite suppressant. So, consuming water cuts down hunger and reduces need for extra meals. That results in losing valuable weight and keeping one fit and healthy during summer.
Combats dehydration
Water is a wonder drug dealing dehydration. 7-9 glass water intake a day regulates body temperature and replaces the essential electrolytes lost due to excessive sweating.
Improves mental health
For mental health, mental creativity and mental productivity water plays vital role. Consuming sufficient amount of water liquefies brain blood that makes brain more efficient, creative and productive. You think better and thus work better. It also combats sudden mental strokes during summer and cures headache as well.
Deals digestive problems
Drinking good quantity of water flushes out toxins and poisonous compounds out of body. It regulates digestion avoiding constipation, acidity, kidney stone and stomach cramps.
Makes heart healthy
More the heart pumps water more it becomes strong and protects against heart attacks. Thus drinking water makes heart healthy. It also increases blood flow to the heart enhancing its health.
Imparts beauty
Drinking adequate amount of water rejuvenates skin. It keeps skin hydrated making it radiant and glowy. It also combats acne and aging.
Imparts energy in body
When body exhausts, water works like an energy drink. It boosts energy in body fighting against fatigue, dizziness, sluggishness, lethargy and other heat related illness.
Cures cramps and sprains
Drinking moderate amount of water a day lubricates muscles and joints that is a cure against cramps and sprains.
Protects against various diseases
Water deals various diseases such as giddiness, bloating, belching, obesity, anemia, cough, irregular menstruation and urogenital diseases.
Water therapy
It is simply starting a day with consuming 5-6 glass of water altogether. Water therapy is useful in dealing hormonal problems, blood pressure, kidney related problems and heart attack.

Health and Physical Fitness

Health and physical fitness tips including information on men's and women's health and wellness, and all five components of physical fitness: strength training, weight management, cardiovascular exercise, nutrition, and flexibility training which are discussed in the Building Muscles: The Place to Start section of the site.

Don’t Smoke - One of the main reasons why people decide not to give up smoking, and sadly, the reason why some people take it up is the effect smoking supposedly has on weight gain or loss. It is true that smoking has been associated with an increase in metabolism it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the huge risk of dying from lung cancer.

Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active. If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.

Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.

Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.

Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.

Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.

Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.

Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.

Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.

Vaccinations for kids why and when

None of us wants to see our children get sick. If we could, we would protect them from any illness, no matter how small - even the sniffles.

Now suppose you could make your child safe from some of the most deadly diseases in history....And suppose that at the same time you could also help protect your neighbors' children and other children around the country from the same diseases....And finally, suppose you could actually help to rid the world of some of these diseases that have been crippling and killing children for centuries.

Vaccines are an amazing success story.

Up through the early 1920's, diphtheria was one of the most dreaded childhood diseases in the United States, killing over 10,000 people every year. We started vaccinating children against diphtheria in the 1930's and 40's, and the disease started disappearing. Today it is rare for a doctor even to see a case of diphtheria, much less have a child die from it.


In 1962, the year before measles vaccine was introduced, almost 500,000 cases of measles were reported in the U.S. Ten years after we started vaccinating there were about 32,000 cases, and ten years after that there were fewer than 2,000. In 1998 and 1999, only about 100 measles cases were reported each year.


Until the middle of the 20th Century, smallpox was one of the most devastating diseases the world has ever known. Millions died from it every year. In 1967, the World Health Organization declared war on smallpox with an intensive, worldwide vaccination campaign. Twelve years later, smallpox was wiped out - gone from the Earth forever.


Parents in the 1950's were terrified as polio paralyzed children by the thousands. Then we learned how to prevent polio using the Salk and Sabin vaccines. Now the fight against polio is nearly won, and soon it will join smallpox as nothing but a bad memory.
Before we discuss the 12 routine childhood vaccines and the diseases they can prevent, let's take a brief look at what vaccines are and how they work. Then we will answer some of the questions parents ask about childhood shots.

How Immunity Works

You get sick when your body is invaded by germs. When measles virus enters your body it gives you measles. Whooping cough bacteria cause whooping cough. And so on.

It is the job of your immune system to protect you from these germs. Here's how it works:

Germs enter your body and start to reproduce. Your immune system recognizes these germs as invaders from outside your body and responds by making proteins called antibodies. Antibodies have two jobs. The first is to help destroy the germs that are making you sick. Because the germs have a head start, you will already be sick by the time your immune system has produced enough antibodies to destroy them. But by eliminating the attacking germs, antibodies help you to get well.


Now the antibodies start doing their second job. They remain in your bloodstream, guarding you against future infections. If the same germs ever try to infect you again - even after many years - these antibodies will come to your defense. Only now they can destroy the germs before they have a chance to make you sick. This process is called immunity. It is why most people get diseases like measles or chickenpox only once, even though they might be exposed many times during their lifetime.
This is a very effective system for preventing disease. The only problem is you have to get sick before you develop immunity.

How Vaccines Help

The idea behind vaccination is to give you immunity to a disease before it has a chance to make you sick.

Vaccines are made from the same germs (or parts of them) that cause disease - measles vaccine is made from measles virus, for instance, and Haemophilus influenzae type B (Hib) vaccine is made from parts of the Hib bacteria. But the germs in vaccines are either killed or weakened so they won't make you sick.

Then the vaccines containing these weakened or killed germs are introduced into your body, usually by injection. Your immune system reacts to the vaccine the same as it would if it were being invaded by the disease - by making antibodies. The antibodies destroy the vaccine germs just as they would the disease germs. Then they stay in your body, giving you immunity. If you are ever exposed to the real disease, the antibodies will be there to protect you.

The Causes of Infertility Issues

Infertility is one of women’s biggest nightmares. Unable to give birth to a baby with your partner can cause problem in the relationship. A woman is considered infertile if she is not able to get pregnant after 12 months of trying. The term also goes for women who can get pregnant but always experience miscarriage. Although it only takes one sperm to make a baby, many couple still find it hard to conceive. Approximately 10 % of women in the US between age 15-44 are unable to get pregnant or stay pregnant.

The number one cause of infertility is ovulation problems that are mostly caused by polycystic ovarian syndrome (PCOS), a hormone imbalance problem that can disrupt ovulation. Another condition causing ovulation issue is primary ovarian insufficiency (PO), in which a woman’s ovaries stop function normally before she reaches 40. Whereas menopause normally happens after age 45 or 55, POI happens earlier and is not the same as menopause. The obvious sign a woman does not ovulate is the irregular period and the absent of period.

There are also factors that can increase the risk of infertility in women. Age is the main factor, as when a woman is older, the ability of ovaries to release eggs decreases. The eggs are not as healthy and only little number of eggs left. The woman might also have health condition that contributes to infertility. Even though she can get pregnant, the risk of having miscarriage is higher. Other conditions that can also contribute to infertility include smoking, stress, poor diet, excessive exercise, obesity, excess alcohol consumption, sexual transmitted infections, and other health problems.

If a woman has conditions such as very painful periods, pelvic inflammatory disease, endometriosis and more than one miscarriage, she needs to see doctor before she tries for a baby. Those conditions might make it hard for her to get pregnant or might cause miscarriage. Doctor will then examine the condition and give treatment accordingly so that the chance of being able to get pregnant increases.

If you think you have infertility issue, you will need to undergo examination and treatment. The outcome of the examination will tell you the cause of the infertility issue and the treatment accordingly. You should bear in mind that it might take a while to figure out the cause of the issue. The waiting moment might make you anxious or stress. To deal with the emotions, you need to always remember that stress can lead to even much worse condition. You need to stay calm while waiting for the result.

Self Destructive Behaviors of Incest Survivors

In the Beginning touched on the topic of our thoughts/beliefs, and the importance of reclaiming our thoughts as our own. So often in abusive situations, the offender uses lies and manipulations and half-truths to gain power and control over his intended victim. As survivors of abuse, it’s common place that these lies and half-truths become a regular part of our thought processes and belief systems, which is what makes up our perceptions of life, self, others, and so on. So our perceptions naturally lead to our actions/behaviors.



For myself, personally, after the last incest assault at age 12 I began acting out with dangerous and self destructive behaviors. I did not understand that even though the abuse stopped on the physical level, the internal damages were so severe, and I had no tools or skills to cope with the aftermath of the abuse. Alcohol was immediately needed to self-medicate and numb out the chaos of emotions that I felt. I was drinking myself into complete blackouts. I began hurting myself and started using drugs, downers mostly because my nervous system was shot. I was a complete and utter nervous wreck.



I thought if I just got drunk – or just took some Valium – it would make the pain go away, but the problem is when I sobered up… the pain was still there. From age 12 to 15, I tried so hard to get all the internal emotions under control. I was raging inside from the injustice. I had so much contempt for society and the adults who I turned to, over and over, for help as a little girl. I struggled with shame for what had happened. I struggled with hatred towards my father, my family, authority, society and myself. I was in so much pain and it was all coming from inside me. I felt dead and empty, and my loneliness and isolation grew each day. Nobody in my school understood me and most people shunned me. A deep depression was setting in, and my will to live was being sucked out of me.



By age 17 I was lost in a fog of booze, drugs, and severe depression. I moved to Dallas and tried to start over, and leave the past in Louisiana. I was in an abusive relationship that I wanted out of, and this person was stalking me and telling me he was going to kill me. I am now in my deepest darkest pit of personal hell, and I decided “enough is enough”. If anybody is going to kill me, it will be me. Not my father, not this crazy man stalking me, so I decided death was the best thing since nothing in life was right, or ever going to be right, or had ever been right so I didn’t have to be forced to live. I would end it. I turned on the gas stove and opened a bottle of honey wine and gave up my will to live.

Thank God! Something happened that night (one day I might share this with the world but for now it is deeply personal and I’m not ready to share it) that interrupted my last moments… and I did not take my life that night.

Thankfully, because right now I am living a great life filled with love. I have a beautiful family, and friends, and I am healthy, and – yes – I did find my place I had hoped for as a little girl. So thank God I did not kill myself. Yes, the incest recovery process was as hard as anything I’ve ever attempted to do, but what I learned about myself. What I was able to let go of and leave behind- tons of baggage that wasn’t mine. Even more baggage that was mine, I was able to leave it all behind to be truly free from that crap. Please do not commit suicide! I know how bad it can get, and I know how hard it is to dig out but – once you are out, really and truly out – life can be so wonderful. Please believe me, I know. I lived it and life can become so wonderful for you too.

I came to a place in my recovery where I was no longer a victim I was a survivor and then I came to a place as a survivor where I realized I was no longer a survivor either. I had evolved past being a survivor and having already reclaimed myself now I was evolving again and at a point of empowerment and pursuing dreams, truly being free and flourishing. This is why I identified so strongly with the Phoenix and even came up with the Phoenix acronym People Helping Others Evolve from Negative Incapacitating Xperience’s.


This is hard work – and often painful work – but it is a healing pain far different from the injury pain. So have courage and strength, because this hard work and this pain is a needed release and worth every minute you spend afterwards in peace and joy. Take a break from time to time and take ownership of the hard work you've done, and be proud for yourself. You are transforming from a wounded powerless victim into a vibrant healthy empowered survivor. You are reclaiming yourself, you are renewing yourself. You are healing, and that is painful but critically important. As you progress through the process, it does become easier for you. So take heart, and always remember this journey does get easier… and there is an end to the journey that leaves you whole and renewed.

Please see my page titled "Events/Updates/Workshops" for more detailed information on our Intensive Outpatient Therapy workshops/programs.


Books that helped me:

The Wounded Heart

Bold Love

Nobody’s Ever Cried for Me

The Shack



Like a Phoenix rising from the ashes, you will rise up again whole and renewed!

Could lifestyle affect your fertility ?

It is not uncommon to have a patient ask, “Why has the sperm count dropped? Is there anything I’ve done that caused the problem or something I can do to improve my fertility?”

The first step is to complete a medical history looking for medical conditions or medications that may interfere with sperm function. Are you a smoker? We know that smoking can reduce sperm quality by interfering with DNA integrity and ultimately reduce the chance of pregnancy. Long distance bicycle riding, hot tub use, saunas, and long distance driving can increase testicular temperature and reduce production of healthy sperm. The urological evaluation will include an examination which may suggest infection, blockages or dilated testicular veins all of which may interfere with fertility. A recent European study on male fertility quoted below indicates that simply looking at sperm volume, concentration or motility may not adequately predict fertility potential of a semen sample. This study finds that a normal semen analysis may not fully predict normal fertility potential. The study suggests that lifestyle habits and diet must be considered and steps should be taken to reduce exposure to toxins and pollutants, improve diet and avoid lifestyle habits that can interfere with fertility.

Below is an excerpt on the findings of the European study of sperm samples.

“A recent European study looked at sperm samples obtained between 2000 and 2009. While sperm samples from Spain ranked near the bottom for volume, motility and concentration, when it came to the capacity of the sperm sample to generate a pregnancy, Spanish men were near the European average.

The samples from men in northern Europe showed seminal quality below levels recommended for fertility. In fact, this study found that 40% of men from Denmark may have reduced fertility. The authors consider lifestyle habits, diet, and exposure to pollutants and environmental toxins as potential causes. “

References: Jaime Mendiola, Alberto M. Torres-Cantero, Jesús Vioque, José M. Moreno-Grau, Jorge Ten, Manuela Roca, Stella Moreno-Grau, y Rafael Bernabeu. “A low intake of antioxidant nutrients is associated with poor semen quality in patients attending fertility clinics”. Fertility and Sterility 2009, published online, May 2009.

Exercising during pregnancy

Exercise during pregnancy is something many women think about but hardly do. Excuses to avoid exercise vary—no time, it is boring, lack of energy, it may cause harm to the baby etc., are some of the common ones.

But the fact remains that exercising during pregnancy has a positive impact on both the baby and the mother.


Here are some reasons why you should get moving

Exercise for energy
Pregnancy can deplete energy. Exercises such as walking strengthen and tone the muscles and rejuvenate women to carry on with their day-to-day tasks with lesser strain. Additionally, exercise improves overall blood circulation and keeps energy levels high.

Exercise for easier labor
Childbirth is a difficult process and exercise during pregnancy will help increase flexibility, endurance, and muscle control which are necessary for labor and delivery, thereby helpful in easier labor.
Benefits of exercising
Improves muscle tone and strength.
Improves immunity to ward off infections.
Helps the mother have a relatively easy labor.
Helps mother to get back faster to her pre-pregnancy shape after childbirth.

Exercise to reduce pregnancy-associated discomfort
Pregnancy is accompanied by minor aches and pains. Exercises such as muscle stretches, walking, swimming etc., strengthen various parts of the body like the back and abdominal muscles.

Exercise to prepare you and your body for birth
Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
Muscle groups that are most important to exercise during pregnancy
The three muscle groups that a pregnant woman should target are:

Abdominal muscles: Strengthening of these muscles will make it easier to support the increasing weight of the baby.

Pelvic muscles:Strengthening of these muscles will permit the Vagina to widen more easily during childbirth and also prevent urinary problems (leaking urine when you cough or sneeze) after delivery.

Back muscles:Strengthening of back muscles will improve the posture and minimize the strain of pregnancy on the lower back and help prevent discomfort caused by poor posture.

Exercise to reduce stress
Pregnancy is a mixture of elation and anxiety and pregnant women often find themselves swinging from one to the other, which can be quite stressful.

Physical exercises increase mood-elevating chemicals in the brain and thereby reduce pregnancy-related blues.

Exercise to look better
Exercise increases the blood flow to your skin, giving you a healthy glow.

Recommended exercises
Swimming
Stationary cycling
Walking
Low-impact aerobics
Mild stretch exercises
Kegel exercises
Tips for a healthy exercise program

Do’s
Start with mild exercises.
Wear comfortable exercise footwear that gives strong ankle and arch support.
Wear a good fitting support bra to protect your breasts.
Choose exercises that do not cause pain or increased tiredness.
Take frequent breaks and drink plenty of fluids to avoid dehydration.
In case of shortness of breath or tiredness, rest immediately.
Relax and stretch before and after exercises.
Eat a healthy diet of fruits, vegetables and carbohydrates.
Make it slow; take it one at a time.
Dont's

Lifting weights above the head and exercise that strain the lower back.
Exercising in hot surroundings.
Exercising on unstable or uneven surfaces.
Hard contact sporting activities.
Exercising while lying flat on the ground as this reduces blood supply to the womb.




Finally…
If you plan to start on an exercise program, it is important to seek the advice of a doctor and practice certain safety guidelines, before beginning to exercise.

Why do u feel tired? Solutions to tiredness

That is a great question. Unfortunately, there is no one right answer. There are dozens of reasons why a person may be tired all the time.

Some have to do with lifestyle, others are medical and still others may be due to stress or emotional issues. Everyone has a unique lifestyle, quality of health, body type, and stress level.

Therefore, the reason why you are always tired is probably unique to you.

The purpose of this site is to give you some insight into the possible reasons why you are always feeling tired in order to help you better understand why you are constantly tired.

Once you have determined why you are always tired you can take steps to overcome this feeling.

LIFESTYLE

Sleep related issues are always the prime suspect when you are suffering from chronic or severe fatigue. However, lack of sleep may not be the reason you’re tired.

Plenty of people get adequate sleep but are not able to slow down or manage stress during the day. Others do not relax or do not really know how to relax.

Stop Waking Up During the Night

Sleep is very important. If you are asking yourself, “Why am I so tired?” it’s quite possible that you are not getting enough sleep. When you don’t get enough sleep your body does not have a chance to feel any other way but tired.

Not getting enough quality sleep builds up a sort of “sleep debt” that leaves you feeling chronically tired. Determining how much sleep you need, your sleep cycles, and the best ways to get to sleep are unique to you but regardless of your individual situation, there are simple things you can do to help yourself stay asleep and stop waking throughout the night.

One of the biggest reasons people wake up in the night is because they have to go to the bathroom. No matter how urgently you need to go, you still are breaking your sleep cycle in order to relieve yourself. For most people, the reason for waking up is having too much to drink too late in the evening.

Hydration is very important and will help you feel less tired, but no matter how hydrated you are, if you wake up during the night to go to the bathroom, drinking all that water is contributing to making you tired rather than preventing it! The key is to make sure that you drink as much as you can earlier in the day.

Try not to drink anything after 8pm. If that does not work, slowly move that deadline earlier and earlier in the day until you find a time that allows you to drink enough water but stay asleep all night.

Another tip for sleeping through the night is to keep your bedroom cool, but not cold. When you are hot, it causes you to sweat. This will make you uncomfortable and will cause you to wake up. If you keep your bedroom cooler, but not cold, it will help you stay comfortable all night long.

Furthermore, you should use natural cotton sheets versus synthetic fabrics. Cotton sheets will breathe more, allowing you to stay cooler.
Sounds also tend to wake you up during the night. Although you grow accustomed to certain noises, they still prevent you from achieving a quality sleep.

One of the best solutions to this problem is to sleep with ear plugs in. However, if that is too uncomfortable, try a sound machine which emits “white” noise. This noise sounds like a radio that is not tuned to a station. The sound has an amazing ability to mask other sounds. Having this steady noise will help you achieve a deeper, more restful sleep.

If you have trouble falling asleep in the first place, try to establish a relaxing routine just before bedtime. Listen to relaxing music, do some simple stretching exercise or spend a few minutes meditating. You can also try an herbal sleep aid such as valerian or chamomile to help you relax before bedtime.

Manage Stress during the Day

You may be thinking “I am always tired” when the really problem is “I am always under stress.” Stress can be caused by many things.

If you have a demanding job or work long hours or if the responsibilities of managing a home overwhelm you, the stress of these situations will cause you to feel very tired.

If you deal with difficult people every day, whether they are family members or co-workers, the emotional tool of these encounters will also be stressful and draining. Or the cause of your stress may be something temporary that is going on in your life, such as moving, starting a new job or dealing or the loss of a loved one. Even something good like planning a vacation can be stressful!

There are several effective ways to manage stress. First, if you pay attention to your general health and take care of your body, it will be easier to deal with stressful situations. You can also use specific exercises like yoga and meditation or deep breathing when you are going through something stressful.

In fact, remembering to breathe is one of the most effective ways to manage stress. It may seem simple, but the first thing many people do without even realizing it when they are under stress is to slow or even stop breathing. If you don’t take deep breaths, you deprive your body of energy-giving oxygen.

No matter how busy you think you are, take time – even five minutes – for yourself each day. Find a comfortable place where you can relax with a cup of herbal tea or do a short meditation exercise, and make this a regular routine.

Taking a mid-morning and mid-afternoon break can help you recharge so you can face the rest of your stressful day without feeling drained or overwhelmed.

Exercise

If you’ve ever done any kind of exercise, you know that it can make you feel great. Of course, if you overdo it, exercise can actually contribute to your fatigue. But if you are always feeling tired, you may not be getting enough exercise. Exercise is important because it helps your blood flow and circulates oxygen through your body, and as mentioned, it is oxygen that gives you energy.

Many people who are constantly tired do not have a regular exercise routine. If this is the case for you, you may be thinking, “I’m too tired to exercise.” Or perhaps you think you are too busy to fit exercise into your day. Think again. Everyone has time to exercise. Even 20 minutes of moderate exercise per day can help to increase your energy level. If you think about it honestly, you probably waste more time than that on a daily basis dong something like flipping through TV channels, surfing the internet or gossiping on the phone.

Simple but energizing exercises include brisk walking, a few minutes of yoga sun salutations or even something as simple (and fun) as dancing in your living room to your favorite music! If you don’t believe in the power of exercise to energize you, try it just once the next time you feel drained. Take a brisk walk around the block and see if you don’t feel better, even for a short time. Now think how much better you will feel all day every day if you make exercise a part of your daily routine.

HEALTH AND YOUR ENERGY LEVEL

It makes sense that a healthy person has more energy than a person who suffers from any kind of illness. In fact, tiredness is a primary symptom of many medical conditions. If you are tired all the time and you have a generally healthy lifestyle, you may have an underlying medical condition that is causing your fatigue.

Here are five medical problems that may be the hidden cause of your fatigue. In addition to these, almost any kind of infection or illness can deplete your energy levels.

Sluggish Thyroid

Hypothyroidism, or “sluggish thyroid,” is a common problem, especially in women. Many people with low thyroid function are not even aware that they have the condition. The thyroid gland is responsible for producing hormones that control your metabolism. The more efficient your metabolism is, the higher your energy level will be. The most common sign that your thyroid is not functioning properly is fatigue.

Anyone who suffers from chronic fatigue that cannot be explained should have a blood test to determine if hypothyroidism is the culprit. Your doctor will test levels of two hormones, known as “T3” and “T4” to see if they are low. If a sluggish thyroid turns out to be the problem, the condition can easily be treated with hormone supplements.

Food Allergies

Fatigue can also be caused by allergies to certain ingredients commonly found in foods. If you have a food allergy, your body treats the ingredient as an invader and makes antibodies to fight it off, and all that “fighting” can be exhausting!

Common food allergies that cause fatigue include gluten (the protein in wheat products), dairy and soy allergies. If you suspect that you have a food allergy, try an elimination diet. First, keep a log of everything you eat. When you feel especially tired, notice what you ate 30 minutes to an hour earlier. If a pattern develops, eliminate that food from your diet completely and see if your energy improves.

Anemia

Your blood carries oxygen throughout your body via hemoglobin, a protein in red blood cells that is rich in iron. If you have an iron deficiency, your blood will not be able to do its job and you will feel exhausted because of oxygen deprivation.

Many women suffer from iron deficiency anemia during the reproductive years. This is especially true for women who bleed heavily when they menstruate. But even if you are not a menstruating woman, you can develop anemia if your iron intake is inadequate. Anemia can also develop if you do not have enough folate or vitamin B12 in your diet.

Your doctor can do a blood test to see if you are anemic. If you are, you can usually correct the problem with iron or vitamin supplements. If supplements do not help, you may need to find out if you are losing blood for some reason.

Sleep Apnea

Sleep apnea is a condition in which you actually stop breathing for a moment now and then throughout the night. When this happens, your body reacts by waking just enough to get you to breathing again. If you have sleep apnea, you are not getting adequate rest because your sleep is continually interrupted.

One sign that you may have sleep apnea is snoring. If your partner has complained that you snore, check with your doctor to see if sleep apnea is suspected, especially if you always feel tired despite thinking you are sleeping through the night. Sleep apnea is caused by an obstructed airway and is more common in people who are overweight.

Certain lifestyle changes, like losing weight or quitting smoking if you smoke can correct the problem of sleep apnea. There are also devices that can keep your airway open while you sleep. If you have sleep apnea, it is very important to treat it because left untreated, this condition may increase your risk of a heart attack or stroke.

Undiagnosed Heart Disease

Fatigue is a hallmark sign of heart disease. If you are easily tired after activities that you used to be able to do with ease, such as walking up a flight of stairs, your heart may not be working up to par and may need to be evaluated for heart disease.

If your heart is not pumping blood efficiently, your tissues and organs are not getting enough oxygen. Heart disease causes fatigue in the same way that anemia and shallow breathing do. It leads to oxygen deprivation which exhausts the body.

MENTAL AND EMOTIONAL ISSUES

The answer to the question, “Why am I always so tired?” may also be that you are constantly under some kind of stress. The stress may be obvious, such as job-related stress or the challenge of moving, but it can also be related to a mood disorder such as anxiety or depression.

If you are always tired, do an internal check of your emotions. Are you often sad or disinterested in things that used to be pleasurable? If so, your fatigue may be related to clinical depression. Do you often feel anxious or worried? Then you may have an energy-robbing anxiety disorder. Tiredness is a symptom of both conditions. The good news is that both are treatable through a variety of methods including lifestyle changes, counseling and, if necessary, medication. If you think you are depressed or anxious, talk to your doctor.

The 20 Best Weight-Loss Foods

Many runners would like to lose a pound or 2. Maybe 5. Maybe more. Why? That's easy: to feel better, look better, improve their health, and run farther and faster.

However, losing weight can be surprisingly difficult. In fact, national health surveys show Americans in general are getting fatter. Sure, regular runners should be ahead of the pack, but many are still losing the weight-gain war.

What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results.

Below we've listed 20 great diet changes that you'll find easy to achieve. Many of them will help you cut 100 calories or more from a single serving. Now do the math. Say you eat this particular food or meal three times a week. That's 100 x 3 x 52, or 15,600 calories saved in a year. Which comes to almost 5 pounds, since you'll lose one pound for every 3,500 calories cut from your food intake.

Make another food substitution, and you're up to 10 pounds. Beyond that, the sky's the limit. Here's your meal-by-meal planner.

BREAKFAST

Don't skip breakfast. A good breakfast is the most crucial part of any healthy weight-loss effort, as it revs up your energy level and metabolism for the full day.

Homemade raisin bran
Description: Mix one cup of Total cereal, a packet of raisins, and 1 cup nonfat milk. This simple home recipe with 244 calories fortifies you with 100 percent of the Daily Value for most vitamins and minerals, boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source.
You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat compared with ready-to-serve raisin bran doused with a cup of 2-percent milk.

Scrambled whites with greens
Description: This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry.
You'll Save: 40 calories, 100 milligrams of cholesterol, and 13 grams of fat compared with two normal scrambled eggs.

Balanced Diet Shake
Description: For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association.
You'll Save: 60 calories daily and nearly 6 grams of fat compared with many other similar drinks.

Frozen fruit smoothie
Description: You can prepare your own personal antioxidant-filled fruit smoothie like the following one that runner Bruce Shapiro used to lose 30 pounds over the last few years. Combine and blend: one cup frozen, unsweetened blueberries; 1/2 banana; 1/4 cup wheat germ; and water.
You'll Save: 200 calories for each 2- to 3-cup serving, compared with many store-bought and canned smoothie beverages.

Toasted plain Lender's Bagel with natural jam
Description: Sure, a frozen bagel can't match a fresh one, but it's easier to obtain for many people, and a little toasting brings it to near perfection. Just spread with your favorite natural jam.
You'll Save: Anywhere from 160 to 360 calories and more than 10 grams of fat compared with similar bagels bought at Dunkin' Donuts and other outlets where the bagels are spread with cream cheese.
LUNCH

Lunch is the second-most-important meal of the day in your weight-loss plan. It boosts your energy level and regulates your metabolism to keep you on an even keel.

Boca Burger Grilled Vegetable burger
Description: This zesty, soy-based vegetarian alternative to the high-saturated-fat American BBQ staple contains hints of zucchini, red-bell pepper, garlic, onion, and even a couple of cheeses. It tastes great and provides a good dose of protein. Add some lettuce, tomato, ketchup, or your other favorite toppings, and you'll hardly notice the difference from the traditional burger.
You'll Save: Up to 180 calories and 19 grams of fat compared with a typically-grilled 3-ounce beef burger.

Alvarado Street sprouted wheat tortilla
Description: It's easy to make your own delicious wrap and save hundreds of calories. With this tasty, organic, whole-wheat tortilla you'll have no trouble fixing a quick, hearty lunch. Boost your vitamin and mineral intake by loading on a handful of greens, shredded carrots, tomato, and peppers along with grilled chicken, lean meat, turkey, or a bean-based filler.
You'll Save: Anywhere from 50 calories and 5 grams of fat to much more if you customarily buy a commercial wrap drowning in mayo, oily toppings, or greasy chicken.

Subway roast beef sub sandwich
Description: Can't live without meat? You don't have to. Meat is a great source of protein, iron, and several important minerals, and the Subway lean 6-inch roast beef sub contains just 264 calories and 4.5 grams of fat in a meal perfectly balanced with lettuce, tomato, and vegetables.
You'll Save: Nearly 100 calories and 12 grams of fat compared with a tuna salad sub, and more than 20 grams of fat compared with the classic meatball sub.

Health Valley chili
Description: The right soup is always a great part of your weight-loss arsenal. This can of fat-free chili is tasty, easy to prepare, and filled with healthy fiber.
You'll Save: 200 calories and 22 grams of fat compared with other prepared and restaurant chilis.

Tossed salad with croutons instead of salad dressing.
Description: You know that green salads make an important contribution to your day's eating, but you've probably never thought of them as an expression of art and adventure. Here's your chance. Instead of drenching your salads in high-fat dressings, decorate them with croutons, beans, or fruit.

Fast Food Effects on Health

In today's age of convenience, fast food needs no introduction. Everyone from a 2-year-old toddler to a 60-year-old grandpa seems to be enjoying it every chance they get. And why not? It's delicious, it's filling, is really affordable, and readily available just any time of the day, being only a drive through phone call away. What more can you ask for when you are living life in the fast lane?
Well, plenty "“ fast food is all good tasting, except that it is not nutritionally balanced and, therefore, unhealthy in the long run if consumed on a regular basis.
Fast food is loaded with calories from refined sugar and fats (especially, the artery-clogging saturated and hydrogenated fats, which are repeatedly reheated to high temperatures for frying purposes).
It is also very high in sodium, coming from common salt and other additives. On top of all this, fast food is deficient in dietary fiber and essential micro-nutrients like vitamins and minerals.
To make matters worse, heaps of fast food are normally guzzled down with gallons of sugar-rich colas which many fast-food restaurants serve free with food as an incentive.
To make a long story short, all this results in piling up of unused empty calories in the body, which get stored as body fat "“ till one day you look in the mirror and realize that your great figure has been replaced by this creature in the mirror.

But that's not the end of the story, it's just the beginning "“ consuming too much fast food not only turns a handsome guy into an unsightly obese man, but as Eric Schlosser points out in his book it is a big health hazard too.

And being physically inactive only adds to the problem of obesity. Not many people who love fast food are ready to acknowledge that obesity is not simply an eyesore "“ it is a major risk factor for a large number of deadly diseases like hypertension, diabetes, high cholesterol, heart disease, and even many types of cancers.

Recent scientific studies have shown that high-calorie foods rich in fats, refined sugar and salt could reconfigure the hormones in the body in such a way that they make you crave for such foods and always leave you asking for more.

In other words, fast food is kind of addictive; you get hooked on to it and continue consuming it in an uncontrolled way in spite of knowing that it is unhealthy. The more you consume, the more difficult it is for you to opt for healthy foods.

The situation is worse in case of children who from a very young age get hooked on fast food. Making them change their food habits from fatty and sweet foods and develop a taste for health-promoting fruits and vegetables is a task easier said than done. Such children would grow up to be obese adults who have never felt the advantages of being a healthy weight.

To sum up, consuming fast food on a regular basis leads to many health hazards. But bringing about changes in eating habits is not easy.

To start with, a simple change that one could make is to successively reduce the frequency of eating fast food and eat more frequently home-cooked food, with plenty of fresh foods and vegetables.
If your a female there is a great free suport group called Diet Bug. They are there to encourage and help you.
Slowly your taste will change and your body will respond with new found energy.That doesn't mean you can never have fast food again. All it means is that you cut the fast food way back. I still occasionally(once a month)will have my #1 at McDonalds. Big Mac Rules!

How is HIV transmitted ?

How is HIV Transmitted?


HIV enters the body through open cuts, sores or breaks in the skin; through mucous membranes, such as those inside the anus or vagina; or through direct injection. There are several ways by which this can happen:

Sexual contact with an infected person. Anal or vaginal intercourse without a condom with a partner who is either positive or does not know his or her HIV status account for the vast majority of sexually-transmitted HIV cases in the U.S. and elsewhere. Oral sex is not an efficient route of HIV transmission. To learn more about the "theoretical risk" of oral sex and HIV transmission, click here. Kissing, massage, masturbation and "hand jobs" do not spread HIV. More information about safer sex to help prevent HIV transmission can be found here.

Sharing needles, syringes or other injection equipment with someone who is infected. Information on safer injecting to help prevent the spread of HIV can be found here.

Mother-to-child transmission. Babies born to HIV-positive women can be infected with the virus before or during birth, or through breastfeeding after birth. More information about HIV and pregnancy can be found here.

Transmission in health care settings. Healthcare professionals have been infected with HIV in the workplace, usually after being stuck with needles or sharp objects containing HIV-infected blood. As for HIV-positive healthcare providers infecting their patients, there have only been six documented cases, all involving the same HIV-positive dentist in the 1980s.

Transmission via donated blood or blood clotting factors. However, this is now very rare in countries where blood is screened for HIV antibodies, including in the United States.
HIV has been detected in saliva, tears and urine. However, HIV in these fluids is only found in extremely low concentrations. What's more, there hasn't been a single case of HIV transmission through these fluids reported. HIV cannot be transmitted through day-to-day activities such as shaking hands, hugging or casual kissing. You cannot become infected from a toilet seat, drinking fountain, or sharing food or eating utensils with someone who is positive. You also cannot get HIV from mosquitoes.

Since the beginning of the HIV/AIDS epidemic, new or potentially unknown routes of transmission have been thoroughly investigated by state and local health departments, in collaboration with the U.S. Centers for Disease Control and Prevention (CDC). To date, no additional routes of transmission have been recorded, despite a national system designed to detect unusual cases.

What is Anorexia

What Is Anorexia?
Anorexia is an eating disorder where people starve themselves. Anorexia usually begins in young people around the onset of puberty. Individuals suffering from anorexia have extreme weight loss. Weight loss is usually 15% below the person's normal body weight. People suffering from anorexia are very skinny but are convinced that they are overweight. Weight loss is obtained by many ways. Some of the common techniques used are excessive exercise, intake of laxatives and not eating.
Anorexics have an intense fear of becoming fat. Their dieting habits develop from this fear. Anorexia mainly affects adolescent girls.
People with anorexia continue to think they are overweight even after they become extremely thin, are very ill or near death. Often they will develop strange eating habits such as refusing to eat in front of other people. Sometimes the individuals will prepare big meals for others while refusing to eat any of it.
The disorder is thought to be most common among people of higher socioeconomic classes and people involved in activities where thinness is especially looked upon, such as dancing, theater, and distance running.
A personal story about struggling with anorexia.
A Family Member has an Eating Disorder
If you have a family member that with an Eating Disorder, they need a lot of support. Suggest that your family member see an eating disorder expert. Be prepared for denial, resistance, and even anger. A doctor and/or a counselor can help them battle their eating disorder.
Symptoms of Anorexia
There are many symptoms for anorexia, some individuals may not experience all of they symptoms. The symptoms include: Body weight that is inconsistent with age, build and height (usually 15% below normal weight).
Some other symptoms of anorexia are:
Loss of at least 3 consecutive menstrual periods (in women).
Not wanting or refusing to eat in public
Anxiety
Weakness
Brittle skin
Shortness of breath
Obsessiveness about calorie intake
Medical Consequences of anorexia
There are many medical risks associated with anorexia. They include: shrunken bones, mineral loss, low body temperature, irregular heartbeat, permanent failure of normal growth, development of osteoporosis and bulimia nervosa.
Continued use of laxatives is harmful to the body. It wears out the bowel muscle and causes it to decrease in function. Some laxatives contain harsh substances that may be reabsorbed into your system.

Causes of abnormal weight loss

There are many causes of abnormal weight loss including:1

Loss of appetite and conditions that prevent food consumption, e.g. dysphagia, painful mouth sores, newly applied orthodontic appliances, or loss of teeth.
Persistent vomiting, e.g. pyloric stenosis, hiatus hernia.
Malabsorption, e.g. coeliac disease, chronic pancreatitis, Crohn's disease, gastrointestinal infection, gastrointestinal fistulas, carcinoid, intestinal hypermotility, hepatobiliary disease, food intolerance.
Medication, especially polypharmacy in the elderly.
Endocrine: diabetes mellitus, hyperthyroidism, Addison's disease, gut hormone tumours (e.g. VIPoma).
Malignancy: lymphoma, leukaemia, carcinoma, sarcoma.
Systemic disease, e.g. heart failure, chronic respiratory disease, chronic renal failure, liver failure, rheumatoid arthritis, systemic lupus erythematosus.
Acute infection.
Chronic infections and infestations, e.g. tuberculosis, HIV (one in ten in one study),2 parasitic infections.
Drug abuse, heavy smoking.
Malnutrition, social isolation.
Psychological: stressful life events, depression, anorexia nervosa, psychoses, manipulative behaviour, food phobias.
Presentation
Patients may realise themselves that they have lost weight or this may be brought to their attention by friends or family.
A clinician may note that the patient has dramatically lost weight or notice that their clothing is loose-fitting.
The clinical assessment includes both consideration of possible physical causes as well as careful evaluation of possible psychological causes such as depression. It is very important to avoid inappropriate, unnecessary and potentially harmful investigations.
The presentation will depend on the underlying cause.
A thorough history and examination are essential in establishing the underlying cause and identifying appropriate investigations.
Associated symptoms may include:
Gastrointestinal symptoms.
Lethargy, weakness.
An underlying condition, e.g. respiratory, neuromuscular.
Alcohol or drug abuse.
Dementia: mental state assessment may be indicated.

Milk calcium and weight loss

In particular, milk is a good source of protein, zinc and some B vitamins. But it’s also one of the main providers of calcium, a mineral that not only helps to keep bones strong, but according to recent research, may also help us lose weight.

Sadly, many slimmers avoid milk and dairy products because they think they’re ‘fattening’. In fact, a pint of skimmed milk contains just 190 calories and 0.6g fat, while a pint of semi-skimmed milk contains 260 calories and 9g fat – that’s less than most small chocolate bars!

But by ditching dairy, slimmers are not only missing out on bone-building calcium. They’re also missing out on a potentially important fat fighter! Researchers at Purdue University in Indiana found that young, normal weight women who had 1,000mg of calcium every day – the amount of calcium found in about 1½ pints of semi-skimmed milk – lost about 6lb over two years.

Similar results have been found in other studies, too. Leading calcium expert, Dr Michael Zemel and colleagues, analysed the diets of 32 obese adults and discovered that those people eating three servings of low-fat dairy products a day lost more than 10% of their body weight. In contrast, those taking calcium supplements or those who had little calcium or dairy in their diet lost only 8% and 6% of their body weight, respectively.

All the research suggests that calcium alone can help weight loss, but the effects seems to be more dramatic when it’s taken in the form of dairy products.

More work needs to be carried out to confirm the findings of these studies, but so far, results look promising. Consequently, don’t be tempted to ditch the dairy and instead make sure you include low-fat products in your diet – aim for three servings daily such as a glass of milk, 1 small pot of low-fat yoghurt and a matchbox-sized piece of cheese. Your taste buds, bones and waistline will love you for it, and it could be better for your health than you think.

Milk and Health
Milk became a headline topper in June when a study published in the Journal of Epidemiology and Community Health revealed that a diet rich in milk doesn’t actually increase the risk of heart disease and stroke – and may even help to prevent them! In the study, men who drank the most milk every day (more than a pint) were found to have a lower risk of heart disease and stroke than those who drank the least (less than half a pint). Meanwhile, cholesterol and blood pressure readings were similar in high and low milk consumers. The authors concluded by saying, “The present perception of milk as harmful in increasing cardiovascular risk should be challenged and every effort should be made to restore it to its rightful place in a healthy diet.”

Use the tools in Weight Loss Resources free
You can keep an online food diary and find out how many calories you need to lose weight. Try it Free for 24 hours.

16 Ways to Benefit from Relaxation Music

Ideas for Living Balanced, Healthy and Stress-Free

by David & Steve Gordon
Co-Founders of Sequoia Records, Composers and Producers of Award-Winning Relaxation Music.

1. Reducing Stress

Listening to soothing music that relaxes your body and elevates your mind can significantly reduce how much stress you feel. Relaxation music helps you connect to your inner peace. When you quiet your thoughts and feel your source of peace within, it's like having a stress-proof field around you. Reducing stress not only makes you feel much better, it can also bring improved health.

2. Easier and Deeper Meditation

We became inspired to create music for meditation while backpacking in the Sequoia National Forest back in 1982, with a vision of how music and nature sounds could make meditation easier. Listening to relaxation music helps to quiet the mind, allowing you to enter into the place of deep stillness and inner peace that meditation brings.

3. More Fulfilling Yoga

To get the most out of Yoga, you need to slow down your breathing and stay in the present moment. Relaxation music and yoga music helps your mental chatter fade effortlessly away and you will find that you are able to reach each pose more deeply and hold them longer. Yoga then becomes a more enjoyable and more fulfilling experience.

4. Relax Your Body

Whether you're enjoying a soothing hot bath at home, a visit to a spa, an acupuncture treatment, a deep massage, a Reiki session or sitting quietly in a garden or in nature, you will benefit more when you are deeply relaxed. Listening to healing music can help you let go and surrender to relaxation, it can inspire you as well, resulting in a deeper experience.

5. Healing and Renewal

It has been proven that when the body and mind are relaxed, the body's natural ability to heal itself is greatly enhanced. By listening to deeply relaxing music, you can assist your body to release its healing powers. Studies have shown positive benefits when patients listen to relaxing music before and after surgery and in hospice settings.

6. Balance Your Life

In these busy times, it can be difficult to create a sense of balance in our lives. By listening to relaxation music, you can create a zone of peace that allows you to experience each day from a place of alignment with your true nature. Our meditation music and nature music are also very popular with practitioners of Qi Gong and T'ai Chi.

7. Fall Asleep Faster and Sleep More Deeply

Many of our listeners find that listening to our relaxation music before retiring or as they drift off to sleep allows them to let go of the day's worries, quiet their thoughts and fall asleep easier. The soothing sleep music helps to re-establish a connection to your sense of inner peace and allows you to feel completely secure and enjoy deeper, more restful sleep.

8. Mindful Meals

Experts agree that being relaxed and eating slowly plays a key role in the digestion process. Relaxing music creates a tranquil environment for you and your family that makes mealtime a healthier and more pleasurable experience. Also, a recent study showed that eating quickly contributes to weight gain, so listening to peaceful music at mealtimes can help keep extra weight off as well.

9. Calm Airplane Travel

Air travel can be a daunting experience for many travelers. Listening to calming music before and during your flight can greatly reduce feelings of stress by surrounding you with an atmosphere of serenity.

10. Soothing Babies and Young Children

Relaxation music can be a big help for parents at naptimes and in the evenings before bed, with its soothing effect on infants and children. We've enjoyed reading the many letters and emails from our listeners thanking us for helping their children fall sleep easier and staying asleep longer.

11. Reducing Pain

Music can be helpful to those suffering from physical pain. Studies have shown that people who listen to soothing music have requested less pain medication after surgery and that relaxation music can also help them manage chronic pain.

12. Better Concentration at Work

Have you ever noticed how much more you can get done when you are less tense and more relaxed? Listening to meditation music makes it easier to focus your mind while working. Listeners who have the freedom to listen to our relaxing music while they work have found that it helps them accomplish more.

13. Intimacy and Tantra

Listing to tantra music is good during intimate moments between you and your partner and can enhance your mutual experience. As you both listen, you relax, your breathing slows and you become more centered. When you meet in a place of inner peace, you can connect on a deeper and more satisfying level.

14. Morning Inspiration

When you start the day filled with gratitude and inner peace, the rest of your day unfolds in a more harmonious way. Listening to relaxation music in the morning can help put you in a peaceful mood that will stay with you throughout the day.

15. Reading and Studying

Listeners have shared with us how much they enjoy listening to our meditation or nature music while they read. We've heard from students that our relaxing music makes their hours of study more productive. We personally enjoy listening to music for readying and studying music for reading and studying while we read, so this came as no surprise to us!

16. Rejuvenating Bath

Sometimes you need a little time just for yourself. Relaxing in a warm bath is a good way to take that time. To get the most out of the experience, light some candles, put on one of our relaxation or nature music albums and allow yourself to drift away into a refreshing bliss