You don’t see it happening, but one day you look in the mirror and realize that your fact is showing the passage of time. As we get older, the skin naturally loses some of its elasticity, so it doesn’t snap back the way it used to. In addition, a lifetime of sunshine and the downward pull of gravity also play a role in causing wrinkles.
You can’t turn back the clock, but there are ways to keep skin smoother. Here are a few tips you’ll want to try.
Revitalize your skin with moisturizer. The skin naturally gets a little drier with age, making it less elastic and prone to wrinkles. Applying a moisturizer every day will help keep the skin soft and flexible. In addition, it can actually plump up the skin a bit, making wrinkles you already have less noticeable. You can apply moisturizers any time, but they work best when used on damp skin after a bath or shower, when they lock in extra moisture.
Add moisture from the inside out. Drinking eight to twelve glasses of water every day will help keep your entire body, including the vulnerable tissues in your skin, moist and healthy.
Block the rays. This is by far the most effective way there is to prevent wrinkles. Sunshine breaks down collagen, the substance in you skin that makes it supple and elastic. It also causes your skin to become thicker and tougher. Doctors recommend avoiding the sun as much as possible. When you go outside, be sure to wear sunscreen with a sun-protection factor (SPF) of fifteen or higher, which will block the damaging rays.
Put on some shades. The area around the eyes is very prone to wrinkles. Wearing your sunglasses whenever you go outdoors will cause you to squint less, which help’s prevent “crow’s feet.”
Stock up on vitamins. Research has shown that vitamins A, C, and E may play a powerful role in protecting the skin. These nutrients are known as antioxidants because they block the effects of harmful oxygen molecules that damage tissues throughout the body, including in the skin. Eating fruits, vegetables, whole grains, nuts, and legumes will provide large amounts of these skin-healthy vitamins. Also, your doctor may recommend that you take a multivitamin to get extra amounts.
Indulge vices only in moderation. Research has shown that drinking alcohol can age the skin before its time. Smoking can also cause problems because it constricts the blood vessels in the skin, reducing the flow of oxygen. It’s a good idea to limit your alcohol intake to a drink or two a day. If you smoke, of course, the sooner you can quit, the better it will be for your skin.
Friday, May 15, 2009
WARTS
Warts are caused by a virus, which builds a little ‘house’ – the wart – to keep itself comfortable. What’s nice and cozy for the virus, however, isn’t so attractive on the skin. Warts usually aren’t painful, but the ones that form on the bottom of your feet or your fingertips can cause irritating pressure.
Most warts will disappear on their own, although it may take months or even years before they’re gone. To speed things up, here’s what you can do.
Put on little tape. Some people find that covering a wart with adhesive tape for a few weeks will cause it to disappear – presumably because the tape keeps the wart moist and cut off its oxygen supply. It’s some important to change the adhesive tape once a week and to air out the area periodically to keep your skin healthy.
Apply some vitamin A. Evidence suggests that applying liquid vitamin A to the wart every day for two weeks can cause it to disappear. Doctors recommend buying vitamin A capsules, pricking the end with a pin, and squeezing the liquid on the wart.
Imagine them vanishing. Researchers have found that some people can literally make their wart disappear by spending several minutes a day mentally visualizing that they’re shrinking or even crying for mercy. It sounds kooky, but doing this once or twice a day may help warts disappear more quickly.
Apply a wart remedy. There are a number of safe, effective wart-removal products that you can get from pharmacies. Most of these contain mild acids that wear away the wart over a period of weeks.
Most warts will disappear on their own, although it may take months or even years before they’re gone. To speed things up, here’s what you can do.
Put on little tape. Some people find that covering a wart with adhesive tape for a few weeks will cause it to disappear – presumably because the tape keeps the wart moist and cut off its oxygen supply. It’s some important to change the adhesive tape once a week and to air out the area periodically to keep your skin healthy.
Apply some vitamin A. Evidence suggests that applying liquid vitamin A to the wart every day for two weeks can cause it to disappear. Doctors recommend buying vitamin A capsules, pricking the end with a pin, and squeezing the liquid on the wart.
Imagine them vanishing. Researchers have found that some people can literally make their wart disappear by spending several minutes a day mentally visualizing that they’re shrinking or even crying for mercy. It sounds kooky, but doing this once or twice a day may help warts disappear more quickly.
Apply a wart remedy. There are a number of safe, effective wart-removal products that you can get from pharmacies. Most of these contain mild acids that wear away the wart over a period of weeks.
VARICOSE VEINS
They usually don’t hurt. They don’t cause disease. And about two-thirds of women and half of all men have them. They’re so common, in fact, that many experts say they’re no more of a medical problem than having freckles.
But varicose veins are a problem for some people, if only because they can mark the surface of the skin with lacy (and occasionally bumpy) networks of red or blue veins. Varicose veins occur when tiny valves in the veins that normally keep blood flowing toward the heart weaken or collapse. This can cause blood to pool inside the veins. When enough blood accumulates, the veins begin to swell or even break, causing varicose veins. Anyone can get them, but they often occur during pregnancy or as a result of being overweight, when increases in pressure damage the vein walls.
Put your feet up. What better way is there to end your day than by putting your feet up? Raising your legs above the level of the heart will allow gravity to help pull blood out of the leg veins and send it toward the heart. This will often reduce swelling as well as aches, doctors say.
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WHEN TO SEE THE DOCTOR
When varicose veins are extremely large – or when certain large veins deep
inside the legs are affected – doctors sometimes recommend surgery to
remove them. Often, the best care is home care.
***************************************************************
Give your legs a rest. People who spend all day standing, like waitresses or cashiers, often have trouble with varicose veins because standing makes it harder for blood to return to the heart. You’ll do your legs a favor by getting off your feet and sitting down whenever you can.
Or keep them on the move. Even though standing still can make varicose veins worse, walking around or climbing stairs often makes them better because flexing muscles in your legs helps the veins work more efficiently at moving blood along.
Take one in the morning and one at night. Aspirin is often recommended as a blood thinner and it may help people with varicose veins. Ask your doctor if taking one aspirin every morning and another one at night will help the blood flow more freely and if it is safe for you.
Break the habit. Smoking cigarettes causes blood vessels to constrict, which makes it harder for the blood to get through. There’s some evidence that giving up cigarettes may help reduce the risk of varicose veins.
Give your legs some support. They’re not for everyone, but for some people, support stockings can be very helpful. Available from pharmacies and physicians, the stockings put pressure on the legs and veins, which helps prevent blood from pooling.
Check your weight. If you’ve been putting on weight lately, your legs may be paying the price. People who are overweight are more likely to get varicose veins simply because they have more pressure in their legs that can weaken the veins.
But varicose veins are a problem for some people, if only because they can mark the surface of the skin with lacy (and occasionally bumpy) networks of red or blue veins. Varicose veins occur when tiny valves in the veins that normally keep blood flowing toward the heart weaken or collapse. This can cause blood to pool inside the veins. When enough blood accumulates, the veins begin to swell or even break, causing varicose veins. Anyone can get them, but they often occur during pregnancy or as a result of being overweight, when increases in pressure damage the vein walls.
Put your feet up. What better way is there to end your day than by putting your feet up? Raising your legs above the level of the heart will allow gravity to help pull blood out of the leg veins and send it toward the heart. This will often reduce swelling as well as aches, doctors say.
***************************************************************
WHEN TO SEE THE DOCTOR
When varicose veins are extremely large – or when certain large veins deep
inside the legs are affected – doctors sometimes recommend surgery to
remove them. Often, the best care is home care.
***************************************************************
Give your legs a rest. People who spend all day standing, like waitresses or cashiers, often have trouble with varicose veins because standing makes it harder for blood to return to the heart. You’ll do your legs a favor by getting off your feet and sitting down whenever you can.
Or keep them on the move. Even though standing still can make varicose veins worse, walking around or climbing stairs often makes them better because flexing muscles in your legs helps the veins work more efficiently at moving blood along.
Take one in the morning and one at night. Aspirin is often recommended as a blood thinner and it may help people with varicose veins. Ask your doctor if taking one aspirin every morning and another one at night will help the blood flow more freely and if it is safe for you.
Break the habit. Smoking cigarettes causes blood vessels to constrict, which makes it harder for the blood to get through. There’s some evidence that giving up cigarettes may help reduce the risk of varicose veins.
Give your legs some support. They’re not for everyone, but for some people, support stockings can be very helpful. Available from pharmacies and physicians, the stockings put pressure on the legs and veins, which helps prevent blood from pooling.
Check your weight. If you’ve been putting on weight lately, your legs may be paying the price. People who are overweight are more likely to get varicose veins simply because they have more pressure in their legs that can weaken the veins.
VAGINAL DRYNESS
Along with graying hair, hot flashes, and irregular periods, vaginal dryness is a natural change that many women experience as they get older, due to declining levels of estrogen. But even though it’s natural, it isn’t any fun. It can make lovemaking difficult or even painful and it’s emotionally troubling to realize that what used to happen naturally is now something you have to think – and worry – about.
Doctors often recommend hormone replacement therapy for women in or approaching menopause. Increasing the amount of estrogen in the body will often help reverse vaginal dryness. But even if you don’t take estrogen, there are ways to manage this condition at home. Here how.
Take advantage of lubricants. There are many lubricants that can help relieve vaginal dryness. Doctors recommend using lubricants that are water-based, like K-Y Jelly or Astroglide. Avoid oil-based lubricants. They might be irritating and may upset the vagina’s natural chemical balance.
Put fish on the menu. Along with sunflower seeds, fish contain fatty acids, which have been shown to help the body retain estrogen.
Give yourself more time. As women get older the body naturally takes longer to prepare for sex. One of the best remedies for vaginal dryness is simply to slow down and allow more time for foreplay.
****************************************************************
WHEN TO SEE THE DOCTOR
Vaginal dryness isn’t always a harmless change caused by menopause. If the
dryness is accompanied by bleeding, itching, or pain, there may be underlying
problems, such as an infection, which need to be taken care of. You should
play it safe and see your doctor right away.
****************************************************************
Doctors often recommend hormone replacement therapy for women in or approaching menopause. Increasing the amount of estrogen in the body will often help reverse vaginal dryness. But even if you don’t take estrogen, there are ways to manage this condition at home. Here how.
Take advantage of lubricants. There are many lubricants that can help relieve vaginal dryness. Doctors recommend using lubricants that are water-based, like K-Y Jelly or Astroglide. Avoid oil-based lubricants. They might be irritating and may upset the vagina’s natural chemical balance.
Put fish on the menu. Along with sunflower seeds, fish contain fatty acids, which have been shown to help the body retain estrogen.
Give yourself more time. As women get older the body naturally takes longer to prepare for sex. One of the best remedies for vaginal dryness is simply to slow down and allow more time for foreplay.
****************************************************************
WHEN TO SEE THE DOCTOR
Vaginal dryness isn’t always a harmless change caused by menopause. If the
dryness is accompanied by bleeding, itching, or pain, there may be underlying
problems, such as an infection, which need to be taken care of. You should
play it safe and see your doctor right away.
****************************************************************
URINARY INCONTINENCE
It’s not a problem people like to discuss, even with their doctors. But urinary incontinence, in which the bladder occasionally loses control, is extremely common. Doctors estimate that about 10 percent of elderly people have this problem to some extent, and it’s much more common in women than in men. There are many things that can cause it, including urinary tract infections, prostate problems, or even side effects from some medications.
Incontinence is usually easy to treat. The problem is that many people are too embarrassed to get help, and so they live with it, year after year. It doesn’t have to be this way. In most cases, you can control or even stop incontinence entirely with simple home care. Here’s what experts advise.
Listen to nature’s call. Many people go to the bathroom only when their bladder is sending out loud emergency signals – and then it may be too late. A better strategy is to set a “bathroom schedule” and stick with it – for example, going to the bathroom every hour even when you don’t feel like you need to.
Of course, no one wants to go to the bathroom ever hour. After a while, you won’t have to. By “training” your bladder to expect regular relief, you can gradually increase the time between bathroom trips. Your goal is to be going every three or four hours eventually. As long as you stick to a regular schedule, your bladder will start making the adjustment.
Plan ahead. When you’re going out, always visit the bathroom before you leave the house and again before you come back home. Urinating often helps to keep bladder empty, so it’s less likely to take you by surprise.
Strengthen your muscles. Urinary incontinence often occurs because the muscles that control the flow of urine aren’t as strong as they could be. To get them back in shape, doctors recommend doing exercises known as Kegels. They’re easy to do. By regularly squeezing and relaxing the muscles that control the flow of urine – they’re the same muscles you’d use to hold back a bowel movement – you’ll make them stronger and therefore less likely to “slip.”
The good thing about Kegels is that you can do them anywhere and anytime – when doing the dishes, or watching a movie. All you have to do is squeeze and relax those muscles ten times, rest for a moment, then do them ten more times. Repeating this three times every day will quickly get them back in shape.
Watch what you eat. Doctors have found that a number of foods, including tomatoes, spices, chocolate and citrus fruits, can sometimes increase the risk of incontinence. Everyone responds to different foods differently, so you may want to keep track of what you’re eating for a few weeks. In that way, you can see it there’s a link between your diet and episodes of incontinence. If there is, you’ll have a better idea of what you need to avoid in the future.
***************************************************************
WHEN TO SEE THE DOCTOR
No matter your age, you shouldn’t be experiencing bladder control problems.
If you are, there is almost certainly something wrong and you should call
your doctor. In addition to a general checkup, doctors usually take a urine
sample to test for infections and other problems. They may also recommend
X-rays or other tests to see if there’s something going on inside that could be
causing the problem. Your doctor may recommend medications to help
strengthen the “holding power” of the bladder.
***************************************************************
Give up cigarettes. Smoking can trigger incontinence in two ways. Nicotine has been shown to irritate the bladder, which may cause problems in some people. In addition, smoking often causes people to cough, and coughing jars the bladder, which is the last thing you need when you’re trying to control incontinence.
Incontinence is usually easy to treat. The problem is that many people are too embarrassed to get help, and so they live with it, year after year. It doesn’t have to be this way. In most cases, you can control or even stop incontinence entirely with simple home care. Here’s what experts advise.
Listen to nature’s call. Many people go to the bathroom only when their bladder is sending out loud emergency signals – and then it may be too late. A better strategy is to set a “bathroom schedule” and stick with it – for example, going to the bathroom every hour even when you don’t feel like you need to.
Of course, no one wants to go to the bathroom ever hour. After a while, you won’t have to. By “training” your bladder to expect regular relief, you can gradually increase the time between bathroom trips. Your goal is to be going every three or four hours eventually. As long as you stick to a regular schedule, your bladder will start making the adjustment.
Plan ahead. When you’re going out, always visit the bathroom before you leave the house and again before you come back home. Urinating often helps to keep bladder empty, so it’s less likely to take you by surprise.
Strengthen your muscles. Urinary incontinence often occurs because the muscles that control the flow of urine aren’t as strong as they could be. To get them back in shape, doctors recommend doing exercises known as Kegels. They’re easy to do. By regularly squeezing and relaxing the muscles that control the flow of urine – they’re the same muscles you’d use to hold back a bowel movement – you’ll make them stronger and therefore less likely to “slip.”
The good thing about Kegels is that you can do them anywhere and anytime – when doing the dishes, or watching a movie. All you have to do is squeeze and relax those muscles ten times, rest for a moment, then do them ten more times. Repeating this three times every day will quickly get them back in shape.
Watch what you eat. Doctors have found that a number of foods, including tomatoes, spices, chocolate and citrus fruits, can sometimes increase the risk of incontinence. Everyone responds to different foods differently, so you may want to keep track of what you’re eating for a few weeks. In that way, you can see it there’s a link between your diet and episodes of incontinence. If there is, you’ll have a better idea of what you need to avoid in the future.
***************************************************************
WHEN TO SEE THE DOCTOR
No matter your age, you shouldn’t be experiencing bladder control problems.
If you are, there is almost certainly something wrong and you should call
your doctor. In addition to a general checkup, doctors usually take a urine
sample to test for infections and other problems. They may also recommend
X-rays or other tests to see if there’s something going on inside that could be
causing the problem. Your doctor may recommend medications to help
strengthen the “holding power” of the bladder.
***************************************************************
Give up cigarettes. Smoking can trigger incontinence in two ways. Nicotine has been shown to irritate the bladder, which may cause problems in some people. In addition, smoking often causes people to cough, and coughing jars the bladder, which is the last thing you need when you’re trying to control incontinence.
TINNITUS
When you are hearing bells and it is not even Sunday, you could have tinnitus, an unusual symptom that causes a ringing, buzzing, or hissing sound in the ears. This is an especially persistent condition, and it shouldn’t be taken lightly.
In the meantime, however, there are ways to make tinnitus a little less annoying.
Stay away from stimulants. Doctors have found that drinking alcohol or coffee or smoking cigarettes can make tinnitus worse. For some, giving these things up can significantly reduce the noise.
Stop taking aspirin. If you take aspirin regularly, you many want to consider switching to another pain reliever, like ibuprofen. Taking aspirin on a regular basis has been shown to increase the risk for tinnitus and also to make the symptoms worse.
Protect your ears. Exposure to loud sounds – caused by everything from rock concerts to lawnmowers – can make tinnitus worse. Try to avoid loud environments whenever possible. Or, if like most people you can’t do that, if you wear ear plugs it should significantly reduce the volume. You can purchase different types at a drugstore, or a doctor can prescribe something that will filter out harmful noise while still allowing you to hear.
*****************************************************************
WHEN TO SEE THE DOCTOR
People who have tinnitus sometimes have an underlying problem, such as an ear
infection, Meniere’s disease, or even heart disease or anemia. That’s why
people with tinnitus need to see a doctor as soon as possible.
*****************************************************************
Turn on a distraction. Having constant noise in your ears can be annoying, to say the least. Doctors often recommend that people “mask” the sound of tinnitus by giving themselves other things to listen to – playing the radio softly at night, for example, or turning on a fan.
Eat well to protect your hearing. Research suggests that a healthy diet may help protect you from tinnitus and other types of hearing damage. You may want to ask your doctor about magnesium, as well. Some research has suggested that people who don’t get enough of this mineral may be at risk for hearing problems.
In the meantime, however, there are ways to make tinnitus a little less annoying.
Stay away from stimulants. Doctors have found that drinking alcohol or coffee or smoking cigarettes can make tinnitus worse. For some, giving these things up can significantly reduce the noise.
Stop taking aspirin. If you take aspirin regularly, you many want to consider switching to another pain reliever, like ibuprofen. Taking aspirin on a regular basis has been shown to increase the risk for tinnitus and also to make the symptoms worse.
Protect your ears. Exposure to loud sounds – caused by everything from rock concerts to lawnmowers – can make tinnitus worse. Try to avoid loud environments whenever possible. Or, if like most people you can’t do that, if you wear ear plugs it should significantly reduce the volume. You can purchase different types at a drugstore, or a doctor can prescribe something that will filter out harmful noise while still allowing you to hear.
*****************************************************************
WHEN TO SEE THE DOCTOR
People who have tinnitus sometimes have an underlying problem, such as an ear
infection, Meniere’s disease, or even heart disease or anemia. That’s why
people with tinnitus need to see a doctor as soon as possible.
*****************************************************************
Turn on a distraction. Having constant noise in your ears can be annoying, to say the least. Doctors often recommend that people “mask” the sound of tinnitus by giving themselves other things to listen to – playing the radio softly at night, for example, or turning on a fan.
Eat well to protect your hearing. Research suggests that a healthy diet may help protect you from tinnitus and other types of hearing damage. You may want to ask your doctor about magnesium, as well. Some research has suggested that people who don’t get enough of this mineral may be at risk for hearing problems.
TEMPOROMANDIBULAR JOINT DISORDER (TMD)
Your jaw is hinged to the skull with two joints called the temporomandibular joints. As you would expect, these joints are nearly in perpetual motion. Every time you talk, chew gum, eat a sandwich, or even tense your jaw, these joints are hard at work. Over time this can lead to sore muscles, headaches, or even damaged cartilage or bone in the joints themselves. Doctors call this temporomandibular joint disorder, or TMD.
TMD can be excruciatingly painful, but in most cases it can be treated in the same way you would treat any other joint condition. Here’s how.
Start with aspirin. Along with ibuprofen, aspirin is one of the best things you can take for the pain of TMD. It quickly reduces the swelling and also helps to block the production of chemicals in the body that are responsible for causing pain.
Give your jaw a break. When your jaw is aching you need to give it a rest. Talk as little as possible and try to avoid foods that require a lot of chewing. You should also retire the gum, since chewing gum can put an enormous strain on the joints in the jaw.
Hand up on bad phone habits. You wouldn’t think that how you hold the phone could affect your jaw, but it does. Doctors have found that people who cradle the telephone between their shoulders and ears while their hands are busy may have problems with TMD.
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WHEN TO SEE THE DOCTOR
Some people with TMD experience so much pain they can barely open their
mouths. If left untreated, severe TMD can literally destroy the jaw joints. So it
is critical to call your doctor if you’re having jaw pain that’s severe or seems to
be getting worse. You also should get help if you’re hearing loud popping or
grinding sounds when you move you jaw.
****************************************************************
Rest your shoulders. Here’s another unexpected cause of TMD: carrying a heavy handbag. Women who tend to carry purses or briefcases with the strap over a shoulder may be throwing their posture out of alignment, which, strangely, can lead to jaw problems later on. If you can, switch to a lighter handbag, or at least alternate shoulders when you’re carrying your purse around.
Cool it down. For temporary flare-ups of TMD, applying a cold pack or some ice cubes wrapped in a towel can be very soothing. If ice isn’t nice, you may want to try applying a hot water bottle or a warm-towel compress instead.
Watch those stressful habits. When stress levels rise our mouths go to work – chewing pens, fingernails, or gum. But when you have TMD, all that jaw action will only make the problem worse. There isn’t as easy solution for stress, of course, but you may want to find some other way of working off the tension – one that doesn’t involve moving your jaw. The best tension reducer? Exercise. The more you move your body, the less stress you’ll feel.
TMD can be excruciatingly painful, but in most cases it can be treated in the same way you would treat any other joint condition. Here’s how.
Start with aspirin. Along with ibuprofen, aspirin is one of the best things you can take for the pain of TMD. It quickly reduces the swelling and also helps to block the production of chemicals in the body that are responsible for causing pain.
Give your jaw a break. When your jaw is aching you need to give it a rest. Talk as little as possible and try to avoid foods that require a lot of chewing. You should also retire the gum, since chewing gum can put an enormous strain on the joints in the jaw.
Hand up on bad phone habits. You wouldn’t think that how you hold the phone could affect your jaw, but it does. Doctors have found that people who cradle the telephone between their shoulders and ears while their hands are busy may have problems with TMD.
****************************************************************
WHEN TO SEE THE DOCTOR
Some people with TMD experience so much pain they can barely open their
mouths. If left untreated, severe TMD can literally destroy the jaw joints. So it
is critical to call your doctor if you’re having jaw pain that’s severe or seems to
be getting worse. You also should get help if you’re hearing loud popping or
grinding sounds when you move you jaw.
****************************************************************
Rest your shoulders. Here’s another unexpected cause of TMD: carrying a heavy handbag. Women who tend to carry purses or briefcases with the strap over a shoulder may be throwing their posture out of alignment, which, strangely, can lead to jaw problems later on. If you can, switch to a lighter handbag, or at least alternate shoulders when you’re carrying your purse around.
Cool it down. For temporary flare-ups of TMD, applying a cold pack or some ice cubes wrapped in a towel can be very soothing. If ice isn’t nice, you may want to try applying a hot water bottle or a warm-towel compress instead.
Watch those stressful habits. When stress levels rise our mouths go to work – chewing pens, fingernails, or gum. But when you have TMD, all that jaw action will only make the problem worse. There isn’t as easy solution for stress, of course, but you may want to find some other way of working off the tension – one that doesn’t involve moving your jaw. The best tension reducer? Exercise. The more you move your body, the less stress you’ll feel.
SWIMMER’S EAR
Children get it frequently. So do dogs that splash in ponds and lakes. Even taking a dip in the neighborhood pool can get the stage for a painful and occasionally serious infection called swimmer’s ear.
Swimmer’s ear, or external otitis, occurs when bacteria or other organisms that live in water take up residence inside your ear. The warm, moist environment is entirely to their liking, and sometimes they’ll thrive, causing a painful infection. Incidentally, you don’t have to swim to get swimmer’s ear. Anything that causes the insides of the ears to get moist – taking a shower, wearing a hearing aid, or even having too much earwax can make it easy for the organisms to flourish.
It’s usually not that difficult to stop swimmer’s ear in its tracks. Here are a few things to try.
Start with a kitchen cure. Research has shown that garlic can kill a variety of germs, including those that can cause swimmer’s ear. When your ears start aching, squeeze a clove of garlic into a little bit of olive oil and apply a few drops to your ears. There’s a good chance this will kill the germs before they have time to cause a full-blown infection.
Add some vinegar. Another way to help kill germs in the ear is with a few drops of white vinegar mixed half-and-half with rubbing alcohol. Put the drops in your ears, then tilt your head to let the fluid run out. This can be very helpful, but the rubbing alcohol may be painful if your ears are irritated. An alternative is to mix the vinegar with a few drops of water.
***************************************************************
WHEN TO SEE THE DOCTOR
You can often treat swimmer’s ear at home, but if the infection doesn’t go
away or starts getting worse you need to call your doctor. Some symptoms to
watch for are a lot of pain and discharge from the ear. Your doctor probably
will give you a prescription for antibiotics, which will cure most ear
infections within two weeks.
****************************************************************
Dry your ears. Because the germs that promote swimmer’s ear thrive in moisture, you can make your ears less hospitable simply by drying them out. After swimming, tilt your head to the side and pull on your ear to let the water run out. Then put in a few drops of rubbing alcohol, which will act as a drying agent.
Swimmer’s ear, or external otitis, occurs when bacteria or other organisms that live in water take up residence inside your ear. The warm, moist environment is entirely to their liking, and sometimes they’ll thrive, causing a painful infection. Incidentally, you don’t have to swim to get swimmer’s ear. Anything that causes the insides of the ears to get moist – taking a shower, wearing a hearing aid, or even having too much earwax can make it easy for the organisms to flourish.
It’s usually not that difficult to stop swimmer’s ear in its tracks. Here are a few things to try.
Start with a kitchen cure. Research has shown that garlic can kill a variety of germs, including those that can cause swimmer’s ear. When your ears start aching, squeeze a clove of garlic into a little bit of olive oil and apply a few drops to your ears. There’s a good chance this will kill the germs before they have time to cause a full-blown infection.
Add some vinegar. Another way to help kill germs in the ear is with a few drops of white vinegar mixed half-and-half with rubbing alcohol. Put the drops in your ears, then tilt your head to let the fluid run out. This can be very helpful, but the rubbing alcohol may be painful if your ears are irritated. An alternative is to mix the vinegar with a few drops of water.
***************************************************************
WHEN TO SEE THE DOCTOR
You can often treat swimmer’s ear at home, but if the infection doesn’t go
away or starts getting worse you need to call your doctor. Some symptoms to
watch for are a lot of pain and discharge from the ear. Your doctor probably
will give you a prescription for antibiotics, which will cure most ear
infections within two weeks.
****************************************************************
Dry your ears. Because the germs that promote swimmer’s ear thrive in moisture, you can make your ears less hospitable simply by drying them out. After swimming, tilt your head to the side and pull on your ear to let the water run out. Then put in a few drops of rubbing alcohol, which will act as a drying agent.
SUNBURN
Getting sunburned is a lot like doing your taxes. No one ever thinks about it until it’s too late – and by then your skin is nearly the color of a ripe tomato and feels like it’s on fire.
Sunburns are more than just painful. Research has shown that getting even one sunburn in your life can significantly increase your risk of cancer. In addition, long-term sun exposure causes the skin to lose its elasticity, making it look rougher and more wrinkled later on.
It can be hard to resist the lure of the sun. Even when you are trying to be cautious you could occasionally get a few more rays than you may have intended. To put out the fire fast, here’s what doctors say to do.
Give your skin a drink. One of the most effective healing secrets for sunburn is also one of the simplest: Take a cool shower or bath. Flooding your hot, burning skin with cool water will quickly turn down the temperature, stopping the burn before it does more damage.
Add some vinegar. Another way to soothe a sunburn is to add a cup of white vinegar to bath water. Vinegar baths are very soothing and will help relieve pain in a hurry. If you don’t have vinegar on hand, add a cup of baking soda to the water, or even a dozen or so drops of ‘essential oils,’ like chamomile or lavender (dharu).
Use a moisturizer. Spending time in the sun quickly robs the skin of its protective moisture, which is why sunburns are so painful. After bathing or showering, do your skin a favor and rub in a generous amount of moisturizer. This will help replace the moisture that the sun’s burning rays took out.
Put aloe to work. Another way to moisturize the skin and ease sunburn is to rub on a coating of gel from an aloe vera leaf. Studies have shown that aloe vera is very effective for helping burns heal more quickly. You can buy aloe vera lotions, but manydoctors believe that the natural gel from the plant works best. You can also buy pure gel from your local pharmacy.
Try a milk compress. Many people with sunburn have gotten quick relief by soaking a towel in milk and applying it to the burn for about half an hour. Milk contains a lot of natural fats, which will help soothe the burn. Just be sure to rinse your skin thoroughly when you’re done to remove the milk.
****************************************************************
WHEN TO SEE THE DOCTOR
When you’ve fallen asleep on the beach and your skin feels hot enough to fry
an egg, you may have more than a simple sunburn. Like any burn, some
sunburns can be extremely serious, damaging multiple layers of skin and even
burning tissue underneath. If you have a sunburn and are also having chills,
nausea, dizziness, or fever, you should see a doctor right away. You should
also see a doctor if your burn blisters or swells. It’s not common, but serious
sunburns may cause internal problems that should receive immediate medical
care.
****************************************************************
Stop the pain and swelling. Taking aspirin or ibuprofen will help stop the pain of sunburn from the inside out. These medications not only ease pain, they also help to reduce inflammation, which lets skin heal more quickly.
Put on protection. The fortunate thing about sunburn is that it’s almost always easy to prevent. When you’re going to be spending time outdoors, take a minute to rub on a sunscreen with an SPF (sun-protection factor) of fifteen or higher. You can even buy facial moisturizers that include sunscreen as one of the ingredients.
Sunburns are more than just painful. Research has shown that getting even one sunburn in your life can significantly increase your risk of cancer. In addition, long-term sun exposure causes the skin to lose its elasticity, making it look rougher and more wrinkled later on.
It can be hard to resist the lure of the sun. Even when you are trying to be cautious you could occasionally get a few more rays than you may have intended. To put out the fire fast, here’s what doctors say to do.
Give your skin a drink. One of the most effective healing secrets for sunburn is also one of the simplest: Take a cool shower or bath. Flooding your hot, burning skin with cool water will quickly turn down the temperature, stopping the burn before it does more damage.
Add some vinegar. Another way to soothe a sunburn is to add a cup of white vinegar to bath water. Vinegar baths are very soothing and will help relieve pain in a hurry. If you don’t have vinegar on hand, add a cup of baking soda to the water, or even a dozen or so drops of ‘essential oils,’ like chamomile or lavender (dharu).
Use a moisturizer. Spending time in the sun quickly robs the skin of its protective moisture, which is why sunburns are so painful. After bathing or showering, do your skin a favor and rub in a generous amount of moisturizer. This will help replace the moisture that the sun’s burning rays took out.
Put aloe to work. Another way to moisturize the skin and ease sunburn is to rub on a coating of gel from an aloe vera leaf. Studies have shown that aloe vera is very effective for helping burns heal more quickly. You can buy aloe vera lotions, but manydoctors believe that the natural gel from the plant works best. You can also buy pure gel from your local pharmacy.
Try a milk compress. Many people with sunburn have gotten quick relief by soaking a towel in milk and applying it to the burn for about half an hour. Milk contains a lot of natural fats, which will help soothe the burn. Just be sure to rinse your skin thoroughly when you’re done to remove the milk.
****************************************************************
WHEN TO SEE THE DOCTOR
When you’ve fallen asleep on the beach and your skin feels hot enough to fry
an egg, you may have more than a simple sunburn. Like any burn, some
sunburns can be extremely serious, damaging multiple layers of skin and even
burning tissue underneath. If you have a sunburn and are also having chills,
nausea, dizziness, or fever, you should see a doctor right away. You should
also see a doctor if your burn blisters or swells. It’s not common, but serious
sunburns may cause internal problems that should receive immediate medical
care.
****************************************************************
Stop the pain and swelling. Taking aspirin or ibuprofen will help stop the pain of sunburn from the inside out. These medications not only ease pain, they also help to reduce inflammation, which lets skin heal more quickly.
Put on protection. The fortunate thing about sunburn is that it’s almost always easy to prevent. When you’re going to be spending time outdoors, take a minute to rub on a sunscreen with an SPF (sun-protection factor) of fifteen or higher. You can even buy facial moisturizers that include sunscreen as one of the ingredients.
STRESS
Most of us are experts at stress – at getting it, not getting rid of it. Stress spares no one, and many doctors believe it’s the greatest health threat today.
Stress is a natural part of life, of course, and you can’t get rid of it entirely. Nor would you want to, because some stress is good. The excitement of seeing old friends, going to a party, or starting anew job you’ve been looking forward to – these are good kings of stress that can keep you motivated and excited. But a lot of stress isn’t so positive. When you’re worried about life, stress can make you tired and depressed. It saps your strength and keeps you awake at nights. It can even make you sick. Some studies suggest that at least two-thirds of visits to doctors are related to stress.
It’s impossible to avoid stressful situations or moods. What you can do, however, is learn to put stress in perspective so that it doesn’t take over your life. Here’s what doctors advise.
Identify the problems. One of the reasons stress often seems so unmanageable is that it’s hard to put your finger on what, exactly, is bothering you. Suppose, for example, your stress level starts rising on Sunday nights. You know you’re bothered about your job, but what part of your job? Are you in your boss’s bad graces? Is a project giving you trouble? Do you have to give a speech in a few weeks? Until you identify the real source of your stress, you can’t begin to cope with it.
Doctors often recommend making a list of those things that give you stress, from the most mundane and minor to the most serious. Use as much paper as you need. When you’re done, you may be surprised to learn just how much stress there really is in your life. More importantly, you’ll now know some of the things you need to watch out for, and this will help you feel more in control.
****************************************************************
WHEN TO SEE THE DOCTOR
Everyone has different “comfort levels” when it comes to coping with stress.
It’s up to you to recognize when the stress in your life is too much to handle
alone. If you’re experiencing stress every day, or if you’re experiencing stress
every day, or if you’re getting sick much more often than you used to, it’s time
to call your doctor or a professional counselor. In many cases, getting therapy
or even taking medications will make it much easier for you to control stress
rather than have it control you.
****************************************************************
Keep things in perspective. When you have made a list of all the different stresses in your life, try to put them in perspective. Which are truly serious and which are mainly annoying? Of those that are serious, ask yourself just how serious they really are. Some things that seem serious at first may not seem so bad when you put them in perspective. Some people make a point of asking themselves, “will this really matter a year from now?” When the answer is “no,” you’ll know that what you’re dealing with is really short-term problem, and that no matter how bad things seem now, you’re going to get through it – probably a lot quicker than you think.
Get lots of exercise. Doctors agree that physical exercise is one of your stronger allies in the fight against stress. Exercise literally trains your body to cope with all sorts of stress – by strengthening the heart and lungs and by stimulating the release of chemicals in the brain that make you feel calmer and more in control. Exercise can also boost your confidence, which is invaluable when you’re trying to fight stress.
You don’t have to be a hard-core athlete to “train” against stress. In fact, you don’t have to be an athlete at all. Doctors agree that even mild exercise – walking several times a week, for example – will help strengthen all your defenses, including those that are essential for stopping stress.
Put your mind to work. Evidence suggests that you can fight stress simply by harnessing the power of your mind. With a technique called visualization, in which you imagine yourself triumphing over stress, you can actually change the chemistry in your brain, giving yourself more confidence and making it easier to fight whatever life throws at you.
The trick to visualization is to perceive your stress in a visual way. Suppose, for example, you imagine stress as being an elevator at the top of a building. In your mind, imagine that the elevator is slowly coming down, and, as it does, your levels of stress are coming down as well. Take your time. The more thoroughly you create this image in your mind, the more real it will seem. By the time the elevator finally reaches the ground, you’ll know that your stress has come down with it. You may find that you feel calmer than you did before.
Get a massage. Massage has been around for thousands of years. Even the ancient Egyptians, Greeks, and Romans knew of its restorative powers. Massage improves blood circulation, reduces muscle tension, stimulates the nervous system, reduces pain and swelling, and aids digestion. It can be incredibly powerful for rejuvenating your mind and spirit and reducing stress.
Take a ‘mental minute.’ One of the reasons stress is so rampant is that many of us hardly ever find time to relax. Yet relaxation has been shown to be incredibly powerful for stopping stress. And you don’t have to spend your entire weekend at the beach (although that would be nice) to get the benefits. Many doctors recommend a strategy called ‘meditative breathing,’ in which you concentrate on your breathing for as few as twenty or thirty seconds. Several times a day, breathe in deeply and hold it for a second. Then slowly breathe out, focusing all your mental energy on your breathing. It sounds easy, and it is. Doing this regularly will create a breathing space between your emotions and your troubles. And at the same time, this sort of concentrated breathing floods your body with oxygen, which will strengthen your entire body and make it better able to handle stress.
De-stress with good nutrition. One of the most intriguing findings of stress research is that what you eat can play a direct role in causing – or reducing – stress. People who are low in the B vitamins, for example, will often feel more anxious ore depressed than folks who get enough. The same is true of vitamin C and other nutrients. You don’t have to load up on supplements to get the benefits of vitamins, although your doctor may recommend that you take one or more of them. For most people, simply eating plenty of fruits, vegetables, whole grains, and legumes will provide an abundance of these “mood-boosting” vitamins.
Count on carbohydrates. Doctors aren’t sure why, but many people are able to help control stress by eating less fat and more carbohydrates, which are found in foods like pasts, cereals, and breads. Carbohydrates produce quick, long-lasting energy that can help you feel more in control. In addition, your body uses carbohydrates to create the brain chemicals that have been shown to lower stress.
Stress is a natural part of life, of course, and you can’t get rid of it entirely. Nor would you want to, because some stress is good. The excitement of seeing old friends, going to a party, or starting anew job you’ve been looking forward to – these are good kings of stress that can keep you motivated and excited. But a lot of stress isn’t so positive. When you’re worried about life, stress can make you tired and depressed. It saps your strength and keeps you awake at nights. It can even make you sick. Some studies suggest that at least two-thirds of visits to doctors are related to stress.
It’s impossible to avoid stressful situations or moods. What you can do, however, is learn to put stress in perspective so that it doesn’t take over your life. Here’s what doctors advise.
Identify the problems. One of the reasons stress often seems so unmanageable is that it’s hard to put your finger on what, exactly, is bothering you. Suppose, for example, your stress level starts rising on Sunday nights. You know you’re bothered about your job, but what part of your job? Are you in your boss’s bad graces? Is a project giving you trouble? Do you have to give a speech in a few weeks? Until you identify the real source of your stress, you can’t begin to cope with it.
Doctors often recommend making a list of those things that give you stress, from the most mundane and minor to the most serious. Use as much paper as you need. When you’re done, you may be surprised to learn just how much stress there really is in your life. More importantly, you’ll now know some of the things you need to watch out for, and this will help you feel more in control.
****************************************************************
WHEN TO SEE THE DOCTOR
Everyone has different “comfort levels” when it comes to coping with stress.
It’s up to you to recognize when the stress in your life is too much to handle
alone. If you’re experiencing stress every day, or if you’re experiencing stress
every day, or if you’re getting sick much more often than you used to, it’s time
to call your doctor or a professional counselor. In many cases, getting therapy
or even taking medications will make it much easier for you to control stress
rather than have it control you.
****************************************************************
Keep things in perspective. When you have made a list of all the different stresses in your life, try to put them in perspective. Which are truly serious and which are mainly annoying? Of those that are serious, ask yourself just how serious they really are. Some things that seem serious at first may not seem so bad when you put them in perspective. Some people make a point of asking themselves, “will this really matter a year from now?” When the answer is “no,” you’ll know that what you’re dealing with is really short-term problem, and that no matter how bad things seem now, you’re going to get through it – probably a lot quicker than you think.
Get lots of exercise. Doctors agree that physical exercise is one of your stronger allies in the fight against stress. Exercise literally trains your body to cope with all sorts of stress – by strengthening the heart and lungs and by stimulating the release of chemicals in the brain that make you feel calmer and more in control. Exercise can also boost your confidence, which is invaluable when you’re trying to fight stress.
You don’t have to be a hard-core athlete to “train” against stress. In fact, you don’t have to be an athlete at all. Doctors agree that even mild exercise – walking several times a week, for example – will help strengthen all your defenses, including those that are essential for stopping stress.
Put your mind to work. Evidence suggests that you can fight stress simply by harnessing the power of your mind. With a technique called visualization, in which you imagine yourself triumphing over stress, you can actually change the chemistry in your brain, giving yourself more confidence and making it easier to fight whatever life throws at you.
The trick to visualization is to perceive your stress in a visual way. Suppose, for example, you imagine stress as being an elevator at the top of a building. In your mind, imagine that the elevator is slowly coming down, and, as it does, your levels of stress are coming down as well. Take your time. The more thoroughly you create this image in your mind, the more real it will seem. By the time the elevator finally reaches the ground, you’ll know that your stress has come down with it. You may find that you feel calmer than you did before.
Get a massage. Massage has been around for thousands of years. Even the ancient Egyptians, Greeks, and Romans knew of its restorative powers. Massage improves blood circulation, reduces muscle tension, stimulates the nervous system, reduces pain and swelling, and aids digestion. It can be incredibly powerful for rejuvenating your mind and spirit and reducing stress.
Take a ‘mental minute.’ One of the reasons stress is so rampant is that many of us hardly ever find time to relax. Yet relaxation has been shown to be incredibly powerful for stopping stress. And you don’t have to spend your entire weekend at the beach (although that would be nice) to get the benefits. Many doctors recommend a strategy called ‘meditative breathing,’ in which you concentrate on your breathing for as few as twenty or thirty seconds. Several times a day, breathe in deeply and hold it for a second. Then slowly breathe out, focusing all your mental energy on your breathing. It sounds easy, and it is. Doing this regularly will create a breathing space between your emotions and your troubles. And at the same time, this sort of concentrated breathing floods your body with oxygen, which will strengthen your entire body and make it better able to handle stress.
De-stress with good nutrition. One of the most intriguing findings of stress research is that what you eat can play a direct role in causing – or reducing – stress. People who are low in the B vitamins, for example, will often feel more anxious ore depressed than folks who get enough. The same is true of vitamin C and other nutrients. You don’t have to load up on supplements to get the benefits of vitamins, although your doctor may recommend that you take one or more of them. For most people, simply eating plenty of fruits, vegetables, whole grains, and legumes will provide an abundance of these “mood-boosting” vitamins.
Count on carbohydrates. Doctors aren’t sure why, but many people are able to help control stress by eating less fat and more carbohydrates, which are found in foods like pasts, cereals, and breads. Carbohydrates produce quick, long-lasting energy that can help you feel more in control. In addition, your body uses carbohydrates to create the brain chemicals that have been shown to lower stress.
STOMACHACHES
Perhaps you had a few too many helpings at that buffet. Or may be you haven’t eaten all day and your stomach is letting you know it isn’t happy. Regardless of the cause – eating too much, not enough, or even being too stressed – a stomachache can make you feel as though there’s a vise closing on your midsection.
The best “remedy” for most stomachaches is to simply wait until they get better on their own. When you need quicker relief, here are some tips that should help.
Reach for a light, snack. When your stomach is hurting and you haven’t been eating, having a snack is often the quickest way to ease the pain. Food in your stomach will absorb excess stomach acid, which can cause stomachaches. Good snacks include toasted wheat bread with a little honey or some unsalted crackers. Bland snacks are best. This isn’t the time to be eating four-alarm chili or acidic foods like citrus fruits or tomatoes.
Have a piece of fruit. With the exception of citrus, fresh fruits are often very soothing for a stomachache. They help absorb stomach acid while also putting more dietary fiber in your system. Experts have found that fiber-rich snacks are more effective at stopping stomachaches that those that don’t contain fiber.
Try an herbal remedy. Herbal teas made from chamomile (babunah), catnip, or fennel have been used for centuries for soothing digestive complaints, and many doctors believe they really are very helpful.
Take an antacid. Over-the-counter antacids can neutralize stomach acids that may cause stomach pain. It doesn’t really matter which kind you purchase. Antacids that are high in magnesium are often recommended if you also have diarrhea because they’re slightly constipation. Those containing sodium bicarbonate won’t cause constipation, but may cause gas in some people.
****************************************************************
WHEN TO SEE THE DOCTOR
When you have a stomachache as well as other symptoms, like vomiting,
diarrhea, fever, or a rash, see your doctor right away. There could be a more
serious underlying problem, such as appendicitis, that’s causing the pain, and
you need to get it checked out right away.
****************************************************************
Use bubbles for stomach troubles. Stomachaches may be caused by trapped gas in the stomach. To get it out, some doctors recommend having a glass of cola or another soda – or any commonly available over-the-counter antacid. Carbonated drinks will often make you burp – and when you do, the gas is out.
Move around a little. Studies have shown that exercise can help make your digestive system work more efficiently, which if often all it takes to help ease stomach pain. Exercise is an excellent strategy for relieving stress, which is a common cause of midsection misery.
The best “remedy” for most stomachaches is to simply wait until they get better on their own. When you need quicker relief, here are some tips that should help.
Reach for a light, snack. When your stomach is hurting and you haven’t been eating, having a snack is often the quickest way to ease the pain. Food in your stomach will absorb excess stomach acid, which can cause stomachaches. Good snacks include toasted wheat bread with a little honey or some unsalted crackers. Bland snacks are best. This isn’t the time to be eating four-alarm chili or acidic foods like citrus fruits or tomatoes.
Have a piece of fruit. With the exception of citrus, fresh fruits are often very soothing for a stomachache. They help absorb stomach acid while also putting more dietary fiber in your system. Experts have found that fiber-rich snacks are more effective at stopping stomachaches that those that don’t contain fiber.
Try an herbal remedy. Herbal teas made from chamomile (babunah), catnip, or fennel have been used for centuries for soothing digestive complaints, and many doctors believe they really are very helpful.
Take an antacid. Over-the-counter antacids can neutralize stomach acids that may cause stomach pain. It doesn’t really matter which kind you purchase. Antacids that are high in magnesium are often recommended if you also have diarrhea because they’re slightly constipation. Those containing sodium bicarbonate won’t cause constipation, but may cause gas in some people.
****************************************************************
WHEN TO SEE THE DOCTOR
When you have a stomachache as well as other symptoms, like vomiting,
diarrhea, fever, or a rash, see your doctor right away. There could be a more
serious underlying problem, such as appendicitis, that’s causing the pain, and
you need to get it checked out right away.
****************************************************************
Use bubbles for stomach troubles. Stomachaches may be caused by trapped gas in the stomach. To get it out, some doctors recommend having a glass of cola or another soda – or any commonly available over-the-counter antacid. Carbonated drinks will often make you burp – and when you do, the gas is out.
Move around a little. Studies have shown that exercise can help make your digestive system work more efficiently, which if often all it takes to help ease stomach pain. Exercise is an excellent strategy for relieving stress, which is a common cause of midsection misery.
SPRAINS
When you slip on the ice or step off a curb the wrong way, you can put tremendous strain on one or more of your body’s ligaments – those tough cords that bind bones together. This causes the ligaments to stretch as far as they comfortably can – and then a little more. It’s that “little more” that doctors refer to as muscle sprains.
Sprains can be incredibly painful, and they are often slow to heal. There may be swelling around the area, and in some cases there will be a bruise, as well. When you’ve sprained a muscle you may want to see your doctor just to make sure you haven’t seriously injured a joint. Most of the time, however, sprains are easy to treat at home – as long as you’re not in too much of a hurry to be up and about again.
Put it on ice. The most important thing you can do for a sprain is to ice it as soon as possible. Applying cold for fifteen to twenty minutes soon after the injury will help prevent swelling and pain and also will help it get better more quickly.
Give it some pressure and raise it high. After using ice, it’s a good idea to put pressure on a muscle sprain – by wrapping it with an Ace bandage, for example – to reduce swelling. In addition, you should elevate the area higher than your heart, which will reduce the amount of blood flowing to the area.
Apply some heat. Although applying cold for the first twenty-four hours is the best way to prevent swelling, many people find that applying heat the next day is also very soothing. Taking a hot bath is the easiest way to ease a sprain. Or you could apply a hot water bottle or a heating pad to the area. Applying heat will increase circulation, which can help speed healing.
Get some new shoes. Of all sprains, 85 percent occur when the ankle turns inward. It’s important to wear shoes that provide good ankle support. If you’re an athlete, replacing your shoes frequently will give your ankles all the support they need.
Sprains can be incredibly painful, and they are often slow to heal. There may be swelling around the area, and in some cases there will be a bruise, as well. When you’ve sprained a muscle you may want to see your doctor just to make sure you haven’t seriously injured a joint. Most of the time, however, sprains are easy to treat at home – as long as you’re not in too much of a hurry to be up and about again.
Put it on ice. The most important thing you can do for a sprain is to ice it as soon as possible. Applying cold for fifteen to twenty minutes soon after the injury will help prevent swelling and pain and also will help it get better more quickly.
Give it some pressure and raise it high. After using ice, it’s a good idea to put pressure on a muscle sprain – by wrapping it with an Ace bandage, for example – to reduce swelling. In addition, you should elevate the area higher than your heart, which will reduce the amount of blood flowing to the area.
Apply some heat. Although applying cold for the first twenty-four hours is the best way to prevent swelling, many people find that applying heat the next day is also very soothing. Taking a hot bath is the easiest way to ease a sprain. Or you could apply a hot water bottle or a heating pad to the area. Applying heat will increase circulation, which can help speed healing.
Get some new shoes. Of all sprains, 85 percent occur when the ankle turns inward. It’s important to wear shoes that provide good ankle support. If you’re an athlete, replacing your shoes frequently will give your ankles all the support they need.
SPLINTERS
The amazing thing about a splinter is that such a tiny thing can hurt so much. You can’t ignore them because they often get infected and hurt even more. And getting them out by digging with a needle often makes things worse. To remove splinter without the pain, here’s what doctors advise.
Soak you skin. Before removing a splinter, It’s a good idea to soak the area in warm water for ten or fifteen minutes. Water makes the wood softer and also causes it to swell. In some cases this will cause the splinter to pop out on its own. Even when it doesn’t it’s much easier to remove a splinter when the skin is soft and pliable.
Grease it out. One traditional technique for removing splinters is to smear on a little bit of bacon fat and then cover it with an adhesive strip.
In a day or two, the splinter will often be gone. Bacon fat contains a lot of salt, which draws moisture from the skin and which may draw the splinter out as well.
Apply a little ice. To quickly ease the pain of a splinter, apply an ice cube for a few minutes. This will help numb the area, making the splinter easier to remove.
Spray on some relief. Another way to numb the pain is to give the area a spritz with an over-the-counter first air spray. As a bonus, these sprays will help disinfect the area so that it’s less likely to get infected.
Use the right tweezers. It’s not always easy to get a grip on a splinter with tweezers. You’ll have better success if you use tweezers that have ridges or grooves on the end, which will improve their grip strength. Begin by sterilizing the tweezers with a little rubbing alcohol. Grab the splinter as close to the skin as possible and pull firmy. Do your best to remove the splinter at the same angle as it entered the skin, which will help prevent it from breaking off inside. When you’re done, swab a little rubbing alcohol on the skin to disinfect it, or at least wash the area well with soap and water.
Soak you skin. Before removing a splinter, It’s a good idea to soak the area in warm water for ten or fifteen minutes. Water makes the wood softer and also causes it to swell. In some cases this will cause the splinter to pop out on its own. Even when it doesn’t it’s much easier to remove a splinter when the skin is soft and pliable.
Grease it out. One traditional technique for removing splinters is to smear on a little bit of bacon fat and then cover it with an adhesive strip.
In a day or two, the splinter will often be gone. Bacon fat contains a lot of salt, which draws moisture from the skin and which may draw the splinter out as well.
Apply a little ice. To quickly ease the pain of a splinter, apply an ice cube for a few minutes. This will help numb the area, making the splinter easier to remove.
Spray on some relief. Another way to numb the pain is to give the area a spritz with an over-the-counter first air spray. As a bonus, these sprays will help disinfect the area so that it’s less likely to get infected.
Use the right tweezers. It’s not always easy to get a grip on a splinter with tweezers. You’ll have better success if you use tweezers that have ridges or grooves on the end, which will improve their grip strength. Begin by sterilizing the tweezers with a little rubbing alcohol. Grab the splinter as close to the skin as possible and pull firmy. Do your best to remove the splinter at the same angle as it entered the skin, which will help prevent it from breaking off inside. When you’re done, swab a little rubbing alcohol on the skin to disinfect it, or at least wash the area well with soap and water.
SORE THROAT
Your throat is only about six to eight inches long, but when it’s raw and burning it can feel like it goes on for mile after painful mile.
A sore throat usually means you have a cold or the flu. It can also be caused by dry air, pollution, or simply hooting and hollering too loud at a football game. When you’re sick, of course, it may take a few days before your throat is entirely back to normal. But here are many ways to get quick relief.
Reach for tea and honey. Every grandmother knows this remedy. Any warm beverage can make a sore throat feel better, but tea is especially good because it contains compounds called tannins, which can ease the irritation. Add honey to tea to coat your throat with a soft, soothing, protective layer. Try caffeine-free herbal teas for soothing relief that tastes good, too.
Get more vitamin C. The body uses vitamin C for wound healing, and getting more of this nutrient when you have a sore, scratchy throat may help it to heal more quickly. The Recommended Daily Value for vitamin C is sixty milligrams. But when you have a sore throat because of a cold or the flu, many doctors recommend getting more – up to 500 or 1000 milligrams a day.
************************************************************
WHEN TO SEE THE DOCTOR
It’s important to call your doctor when your throat stays sore – or is getting
worse – for more than a few days. You should also call your doctor if your
sore throat is accompanied by other symptoms such as fever, achy joints,
or a rash, or if you’ve lost your voice.
*************************************************************
Have a soothing gargle. This traditional remedy can be very effective. Add a teaspoon of salt to a cup of warm water and gargle away. You’ll get relief almost instantly, and you can repeat this as often as it seems to help.
Breathe soothing moisture. A sore throat is usually a dry, scratchy throat. Breathing in moisture – either by taking a long steamy shower or simply plugging in a humidifier – will help protect the delicate linings inside the throat and make them less irritated.
Pause for a moment of silence. Giving your voice a rest will help ease a sore throat by reducing strain on the vocal cords. You don’t have to take a vow of silence, but simply talking less – and not shouting – for a few days can make a big difference.
Take some aspirin. One reason throats get sore is that the irritated tissues get inflamed and swollen. Taking aspirin will help reduce the inflammation, and also help block the production of chemicals in the body that contribute to the pain. Don’t give aspirin to children with sore throats, however, because it increases the risk for a serious neurological problem called Reye’s Syndrome. Give children acetaminophen, such as Metacin, instead.
A sore throat usually means you have a cold or the flu. It can also be caused by dry air, pollution, or simply hooting and hollering too loud at a football game. When you’re sick, of course, it may take a few days before your throat is entirely back to normal. But here are many ways to get quick relief.
Reach for tea and honey. Every grandmother knows this remedy. Any warm beverage can make a sore throat feel better, but tea is especially good because it contains compounds called tannins, which can ease the irritation. Add honey to tea to coat your throat with a soft, soothing, protective layer. Try caffeine-free herbal teas for soothing relief that tastes good, too.
Get more vitamin C. The body uses vitamin C for wound healing, and getting more of this nutrient when you have a sore, scratchy throat may help it to heal more quickly. The Recommended Daily Value for vitamin C is sixty milligrams. But when you have a sore throat because of a cold or the flu, many doctors recommend getting more – up to 500 or 1000 milligrams a day.
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WHEN TO SEE THE DOCTOR
It’s important to call your doctor when your throat stays sore – or is getting
worse – for more than a few days. You should also call your doctor if your
sore throat is accompanied by other symptoms such as fever, achy joints,
or a rash, or if you’ve lost your voice.
*************************************************************
Have a soothing gargle. This traditional remedy can be very effective. Add a teaspoon of salt to a cup of warm water and gargle away. You’ll get relief almost instantly, and you can repeat this as often as it seems to help.
Breathe soothing moisture. A sore throat is usually a dry, scratchy throat. Breathing in moisture – either by taking a long steamy shower or simply plugging in a humidifier – will help protect the delicate linings inside the throat and make them less irritated.
Pause for a moment of silence. Giving your voice a rest will help ease a sore throat by reducing strain on the vocal cords. You don’t have to take a vow of silence, but simply talking less – and not shouting – for a few days can make a big difference.
Take some aspirin. One reason throats get sore is that the irritated tissues get inflamed and swollen. Taking aspirin will help reduce the inflammation, and also help block the production of chemicals in the body that contribute to the pain. Don’t give aspirin to children with sore throats, however, because it increases the risk for a serious neurological problem called Reye’s Syndrome. Give children acetaminophen, such as Metacin, instead.
SNORING
Everyone snores occasionally, and some people do it a lot. But when your spouse is thinking about moving into the next room and the neighbors are pounding the walls, it may be time to turn down the noise.
Snoring occurs when loose tissues in the upper airways, which normally sag a bit when you lie down, start rattling around when you breathe. The problem is worse when you’re overweight, because there is more disuse in the throat that can partially block the flow of air. Drinking alcohol also increases snoring – both the frequency and volume – as do many sleep problems.
You can’t stop snoring entirely, but there are ways to reduce the frequency and make it less noisy. Here’s how.
Slim down. This is perhaps the most effective way to turn down the volume on snoring. When you’re overweight, it’s a lot harder for air to squeeze through fatty tissue in the throat and airways, which can lead to wall-shaking snores. Doctors have found that losing even a few pounds can be very effective in reducing snoring.
Prop yourself up. When you lie flat on your back, tissues in the throat naturally fall into the air passages. Many people find they can reduce snoring simply by propping themselves up at night with a pillow or two. Better yet, sleep on your side, which makes it easier to breathe than when you’re lying on you back.
Try the tennis ball trick. The problem with sleeping on your side is that during the night you may flip over on your back and start snoring again. Some doctors recommend sewing a little pouch on the back of your pajama top or a tee-shirt and putting a tennis ball inside. If you roll over on your back during sleep, the ball will make you uncomfortable, so you’ll naturally roll back into a snore free position – usually without being aware of it.
Avoid that nightcap. Drinking alcohol is a very common cause of snoring because it makes tissues in the airways more flaccid. You don’t have to give up alcohol entirely, but you should avoid it after dinner or late in the evening, when it is most apt to have an effect on your sleep and snoring.
**************************************************************
WHEN TO SEE THE DOCTOR
Snoring that is unusually loud or is accompanied by wheezing or gasping
sounds may be a sign of sleep apnea, a potentially serious sleep problem in
which people literally stop breathing during the night. Sleep apnea is most
common among older, overweight men, although women can get it, too. If
you or your spouse is periodically gasping for breath during the night, it’s
important to call your doctor. Without treatment, sleep apnea can lead to
fatigue, headaches, or even high blood pressure and heart problems.
**************************************************************
Ask about medications. If you’re taking sleeping pills, antihistamines, or other medications, ask your doctor if they might be contributing to the problem. Any medication that makes you sleep can potentially increase your snoring, as well.
Don’t get overtired. Doctors have found that not getting enough sleep in general can increase snoring when you finally do hit the hay. Keeping a regular sleep schedule will help you sleep a little more soundly and with a lot less noise.
Exercise Often. Evidence suggests that staying in shape and getting regular exercise can improve muscle tone inside the airways as well as elsewhere in the body. And exercising makes you less likely to become congested, which will also help you reduce the likelihood of snoring.
Snoring occurs when loose tissues in the upper airways, which normally sag a bit when you lie down, start rattling around when you breathe. The problem is worse when you’re overweight, because there is more disuse in the throat that can partially block the flow of air. Drinking alcohol also increases snoring – both the frequency and volume – as do many sleep problems.
You can’t stop snoring entirely, but there are ways to reduce the frequency and make it less noisy. Here’s how.
Slim down. This is perhaps the most effective way to turn down the volume on snoring. When you’re overweight, it’s a lot harder for air to squeeze through fatty tissue in the throat and airways, which can lead to wall-shaking snores. Doctors have found that losing even a few pounds can be very effective in reducing snoring.
Prop yourself up. When you lie flat on your back, tissues in the throat naturally fall into the air passages. Many people find they can reduce snoring simply by propping themselves up at night with a pillow or two. Better yet, sleep on your side, which makes it easier to breathe than when you’re lying on you back.
Try the tennis ball trick. The problem with sleeping on your side is that during the night you may flip over on your back and start snoring again. Some doctors recommend sewing a little pouch on the back of your pajama top or a tee-shirt and putting a tennis ball inside. If you roll over on your back during sleep, the ball will make you uncomfortable, so you’ll naturally roll back into a snore free position – usually without being aware of it.
Avoid that nightcap. Drinking alcohol is a very common cause of snoring because it makes tissues in the airways more flaccid. You don’t have to give up alcohol entirely, but you should avoid it after dinner or late in the evening, when it is most apt to have an effect on your sleep and snoring.
**************************************************************
WHEN TO SEE THE DOCTOR
Snoring that is unusually loud or is accompanied by wheezing or gasping
sounds may be a sign of sleep apnea, a potentially serious sleep problem in
which people literally stop breathing during the night. Sleep apnea is most
common among older, overweight men, although women can get it, too. If
you or your spouse is periodically gasping for breath during the night, it’s
important to call your doctor. Without treatment, sleep apnea can lead to
fatigue, headaches, or even high blood pressure and heart problems.
**************************************************************
Ask about medications. If you’re taking sleeping pills, antihistamines, or other medications, ask your doctor if they might be contributing to the problem. Any medication that makes you sleep can potentially increase your snoring, as well.
Don’t get overtired. Doctors have found that not getting enough sleep in general can increase snoring when you finally do hit the hay. Keeping a regular sleep schedule will help you sleep a little more soundly and with a lot less noise.
Exercise Often. Evidence suggests that staying in shape and getting regular exercise can improve muscle tone inside the airways as well as elsewhere in the body. And exercising makes you less likely to become congested, which will also help you reduce the likelihood of snoring.
SNEEZING
It’s not painful or socially unacceptable. It’s not even annoying – if you do it occasionally. But when you ‘achoos’ are coming on cue, you know there’s too much sneezing going on.
Sneezing is your body’s way of cleaning out the nasal passages and discharging irritating particles like dust or pollen. But when you have a cold or allergies, non-stop sneezing can make your nasal passages sore and irritated. Some people even get nosebleeds from non-stop sneezing. To give your nose a break, here’s what doctors recommend.
Neutralize the problem with nettle. This herbal remedy has been shown to ease inflammation in the nasal passages and help reduce congestion that can lead to sneezing. Some people make nettle teas, but an easier solution is to take nettle supplements, available at health food stores. Following the directions on the label, you can take them whenever your nose starts getting a little twitchy.
Pour a glass of orange juice. Along with other citrus fruits and a variety of fruits and vegetables, orange juice is very rich in vitamin C, which may help relive sneezing by reducing the amount of histamine your body releases.
Put more vegetables on the menu. Fruits and many vegetables are rich sources of bioflavonoids. These are natural chemicals, which, like vitamin C, can curtail the body’s production of sneeze-causing histamine.
Sneeze-proof your home. Your best natural remedy against sneezing is to scrub your house clean of allergens. Doctors recommend vacuuming, mopping, and dusting as often as possible, which will help eliminate the dust that causes sneezing. It’s also a good idea to scour bathrooms and basements, which often harbor large amounts of sneeze-causing molds. You may want to wash rugs, pillows, and stuffed animals once a week to wash away allergy-causing particles before they cause problems.
Clean your mattresses and bedding. Evidence has shown that microscopic skin flakes, called dander, often cause sneezing and other allergy symptoms. The best way to get rid of these particles is to wash your sheets and pillow cases once a week. Many people find that covering the mattress with a plastic cover and wiping it down once a week will also help stop sneezing.
Give your cat a bath. Millions of people are allergic to cats – and, less often, to dogs. Studies have shown that washing your pet once a week can dramatically decrease the amount of sneeze-causing allergens that get into the air – and, of course, into your nose. At the very least you may want to keep your pets out of the bedroom. Spending even just eight hours a day away from their allergy-causing particles may help you sneeze less often the rest of the time.
Take an antihistamine. These over-the-counter medicines are very effective at blocking your body’s production of histamine. You don’t want to take them all the time, but if your sneezing seems to be seasonal – as it often is in people with allergies – taking antihistamines during flare-ups will give you some much-needed relief.
Sneezing is your body’s way of cleaning out the nasal passages and discharging irritating particles like dust or pollen. But when you have a cold or allergies, non-stop sneezing can make your nasal passages sore and irritated. Some people even get nosebleeds from non-stop sneezing. To give your nose a break, here’s what doctors recommend.
Neutralize the problem with nettle. This herbal remedy has been shown to ease inflammation in the nasal passages and help reduce congestion that can lead to sneezing. Some people make nettle teas, but an easier solution is to take nettle supplements, available at health food stores. Following the directions on the label, you can take them whenever your nose starts getting a little twitchy.
Pour a glass of orange juice. Along with other citrus fruits and a variety of fruits and vegetables, orange juice is very rich in vitamin C, which may help relive sneezing by reducing the amount of histamine your body releases.
Put more vegetables on the menu. Fruits and many vegetables are rich sources of bioflavonoids. These are natural chemicals, which, like vitamin C, can curtail the body’s production of sneeze-causing histamine.
Sneeze-proof your home. Your best natural remedy against sneezing is to scrub your house clean of allergens. Doctors recommend vacuuming, mopping, and dusting as often as possible, which will help eliminate the dust that causes sneezing. It’s also a good idea to scour bathrooms and basements, which often harbor large amounts of sneeze-causing molds. You may want to wash rugs, pillows, and stuffed animals once a week to wash away allergy-causing particles before they cause problems.
Clean your mattresses and bedding. Evidence has shown that microscopic skin flakes, called dander, often cause sneezing and other allergy symptoms. The best way to get rid of these particles is to wash your sheets and pillow cases once a week. Many people find that covering the mattress with a plastic cover and wiping it down once a week will also help stop sneezing.
Give your cat a bath. Millions of people are allergic to cats – and, less often, to dogs. Studies have shown that washing your pet once a week can dramatically decrease the amount of sneeze-causing allergens that get into the air – and, of course, into your nose. At the very least you may want to keep your pets out of the bedroom. Spending even just eight hours a day away from their allergy-causing particles may help you sneeze less often the rest of the time.
Take an antihistamine. These over-the-counter medicines are very effective at blocking your body’s production of histamine. You don’t want to take them all the time, but if your sneezing seems to be seasonal – as it often is in people with allergies – taking antihistamines during flare-ups will give you some much-needed relief.
SMOKING
It’s hard to exaggerate the dangers of smoking. Cigarette smoke contains more than 4000 chemicals, including, such things as cyanide, arsenic, and formaldehyde. It is estimated that more people die of cigarette smoking related illnesses every year. That’s more than the number of deaths from alcohol, illegal drugs, and motor vehicle accidents combined. Cigarettes contribute to a vast number of health threats, including cancer, heart disease, and emphysema, as well as minor problems such as wrinkles.
Most people who smoke would like to quit. But as every smoker knows, quitting can be incredibly difficult. Here are a few tricks doctors recommend.
Pick a quit date. It takes tremendous willpower to give up a habit that may have lasted for years or even decades. You have to make a solid commitment. One way to do this is to pick an exact date when you’ll quit – a week from Tuesday, or on the first of the month. Before that date, tell everyone – your friends, colleagues, and family – when you plan to quit. Then go through with it. The more people you involve in your struggle, the more motivated you’ll be to go through with it.
Avoid the triggers. Every smoker has certain activities – sipping a beer, sitting out on the deck, or chatting on the phone – that just don’t seem the same without a cigarette. To help break the habit, experts recommend avoiding the activities that you associate with smoking. Don’t drink for a few weeks. Relax indoors instead of outside. Anything you can do to avoid ‘smoking behavior’ will make it easier to give up cigarettes for good.
Give yourself healthy alternatives. Just as some types of behavior increase the craving to smoke, others reduce it. Going for a jog, working in the garden, or even washing a sink-full of dishes will keep your hands and mind busy, so that you’re less likely to crave a cigarette.
*****************************************************************
WHEN TO SEE THE DOCTOR
Studies have shown that giving up cigarettes is one of the most difficult things
to do. In fact, some experts believe it’s harder to quit smoking than to give up
addicting drugs. If you’ve repeatedly tried to quit without success, see your
doctor. There are a number of medications – prescription as well as over-the-
counter – that can help get the cravings under control. These are often in gum,
pill, or patch form, making them easy to administer. In addition, your doctor
may help you find a stop-smoking program. For many people, these programs
are far more effective than trying to quit on their own.
******************************************************************
Take five. Studies have shown that a cigarette craving usually is most intense for about five minutes. If you can get through those five minutes – by taking a walk, for example, or keeping your hands busy doing something else – you’ll find that the craving in the next five minutes and the five minutes after that will be much less intense.
Nip it in the Bud. Cats don’t smoke, but they certainly know the value of a little catnip. Alternative practitioners have found that drinking catnip tea can reduce feelings of nervousness and tension, making it easier to give up smoking. Other herbal teas that have had a calming effect include skullcap and valerian (jalakan).
Drink a little milk. Drinking milk can give cigarette smoke an unpleasant taste. Many people who have successfully quit made it a point to drink milk during the day, which helped reduce cravings.
Make smoking difficult. If you’ve been trying to quit but haven’t quite succeeded, you can improve your chances by limiting the places where you allow yourself to smoke. For starters, you may want to quit smoking in the car. This will allow you to cut back by a few cigarettes a day. Don’t let yourself smoke in the house, either. When it’s 20 degrees outside and the wind is blowing, you may find that you really don’t want to have another cigarette just yet. It’s no as good as quitting, but it will lower your dependence and make it easier to quit entirely another day.
Most people who smoke would like to quit. But as every smoker knows, quitting can be incredibly difficult. Here are a few tricks doctors recommend.
Pick a quit date. It takes tremendous willpower to give up a habit that may have lasted for years or even decades. You have to make a solid commitment. One way to do this is to pick an exact date when you’ll quit – a week from Tuesday, or on the first of the month. Before that date, tell everyone – your friends, colleagues, and family – when you plan to quit. Then go through with it. The more people you involve in your struggle, the more motivated you’ll be to go through with it.
Avoid the triggers. Every smoker has certain activities – sipping a beer, sitting out on the deck, or chatting on the phone – that just don’t seem the same without a cigarette. To help break the habit, experts recommend avoiding the activities that you associate with smoking. Don’t drink for a few weeks. Relax indoors instead of outside. Anything you can do to avoid ‘smoking behavior’ will make it easier to give up cigarettes for good.
Give yourself healthy alternatives. Just as some types of behavior increase the craving to smoke, others reduce it. Going for a jog, working in the garden, or even washing a sink-full of dishes will keep your hands and mind busy, so that you’re less likely to crave a cigarette.
*****************************************************************
WHEN TO SEE THE DOCTOR
Studies have shown that giving up cigarettes is one of the most difficult things
to do. In fact, some experts believe it’s harder to quit smoking than to give up
addicting drugs. If you’ve repeatedly tried to quit without success, see your
doctor. There are a number of medications – prescription as well as over-the-
counter – that can help get the cravings under control. These are often in gum,
pill, or patch form, making them easy to administer. In addition, your doctor
may help you find a stop-smoking program. For many people, these programs
are far more effective than trying to quit on their own.
******************************************************************
Take five. Studies have shown that a cigarette craving usually is most intense for about five minutes. If you can get through those five minutes – by taking a walk, for example, or keeping your hands busy doing something else – you’ll find that the craving in the next five minutes and the five minutes after that will be much less intense.
Nip it in the Bud. Cats don’t smoke, but they certainly know the value of a little catnip. Alternative practitioners have found that drinking catnip tea can reduce feelings of nervousness and tension, making it easier to give up smoking. Other herbal teas that have had a calming effect include skullcap and valerian (jalakan).
Drink a little milk. Drinking milk can give cigarette smoke an unpleasant taste. Many people who have successfully quit made it a point to drink milk during the day, which helped reduce cravings.
Make smoking difficult. If you’ve been trying to quit but haven’t quite succeeded, you can improve your chances by limiting the places where you allow yourself to smoke. For starters, you may want to quit smoking in the car. This will allow you to cut back by a few cigarettes a day. Don’t let yourself smoke in the house, either. When it’s 20 degrees outside and the wind is blowing, you may find that you really don’t want to have another cigarette just yet. It’s no as good as quitting, but it will lower your dependence and make it easier to quit entirely another day.
SINUSITIS
A stuffy nose is bad enough, but what happens when the congestion is actually inside your head? This is what is behind a condition called sinusitis. The sinuses consist of mucus-lined hollow spaces – above and below the eyes and on each side of the nose. The sinuses normally drain quite easily. But when you have a cold or congestion due to allergies, the openings to the sinuses may get blocked, allowing mucus to accumulate. Eventually the sinuses may get infected , causing fever, headaches, and an unpleasant-tasting mucus that drips down the back of your throat. Doctors call this condition sinusitis.
Sinusitis has sometimes been called the number-one health complaint affecting millions of people each year. In some cases, people with sinusitis need antibiotics to clear up the infection. More often, the condition will go away on its own within a week or two. Until it does, however, you may feel as though your entire head is under water. To loosen congestion and ease the pain, here are a few tings you may want to try.
Breathe some steam. The trick to relieving sinusitis is to unblock the openings so the mucus drains more freely. The easiest way to do this is simply to breathe hot, humid air. Taking a hot shower, soaking in the tub, or plugging in a room humidifier will help make the mucus watery so it drains more easily. For a ore concentrated steam “bath” doctors sometimes recommend putting a pot of water on to boil. Remove it from the heat and lean over it, draping a towel around your head to trap the steam, and breathe deeply for a few minutes. Just don’t get too close to the water or you could wind up scalded.
***************************************************************
WHEN TO SEE THE DOCTOR
Sinusitis usually isn’t serious. But if the nasal congestion doesn’t go away, or
if the mucus is turning yellow or green, you may have a serious infection and
you should call your doctor. Most of the time, antibiotics will clear up
sinusitis in a hurry. In rare cases, a doctor may recommend surgery to clean
out the sinuses so they’ll drain more easily in the future.
****************************************************************
Soothe it with soup. Doctors often suggest that people with sinusitis put hot, spicy soup on the menu – not just for dinner, but all day long. Spicy foods act as natural decongestants, helping mucus drain. In addition, drinking hot liquids will loosen mucus in the throat and airways.
Even if you’re not in the mood for soup, spicy foods can be very helpful. They contain a number of chemicals, including capsaicin, which stimulate nerves that trigger a runny nose. The more mucus is able to drain, the less stuffy your head will feel.
Raise your head. Some doctors recommend putting wood blocks under the head of your bed or propping yourself up with pillows at night. The natural process of gravity helps mucus drain.
Sniff some saline. Saline sprays, available at pharmacies, are very helpful at clearing mucus from the nose, which makes it easier for the sinuses to drain. You can make your own saline solution by putting a little bit of table salt in a cup of warm water and sniffing it out of your palm.
Tap a healthy solution. Drinking water is very helpful when you have sinusitis. Putting extra fluids in your body makes the mucus watery and more likely to drain. When you have sinusitis, doctors usually say to drink eight to twelve glasses of water a day, which, by the way, is helpful for all kinds of conditions as well as for your overall health maintenance.
Put away the cigarettes. People who smoke often have more trouble with sinusitis because smoking dries the nasal passages, making it harder for mucus and bacteria in the sinuses to drain out. By quitting smoking you will not only relieve the discomfort of sinusitis, but you will decrease your likelihood of getting it in the future.
Use a decongestant. When your head is throbbing, you may want to take a shortcut to relief by using an over-the-counter decongestant for a few days. These products shrink tissues, so they will produce less mucus.
Sinusitis has sometimes been called the number-one health complaint affecting millions of people each year. In some cases, people with sinusitis need antibiotics to clear up the infection. More often, the condition will go away on its own within a week or two. Until it does, however, you may feel as though your entire head is under water. To loosen congestion and ease the pain, here are a few tings you may want to try.
Breathe some steam. The trick to relieving sinusitis is to unblock the openings so the mucus drains more freely. The easiest way to do this is simply to breathe hot, humid air. Taking a hot shower, soaking in the tub, or plugging in a room humidifier will help make the mucus watery so it drains more easily. For a ore concentrated steam “bath” doctors sometimes recommend putting a pot of water on to boil. Remove it from the heat and lean over it, draping a towel around your head to trap the steam, and breathe deeply for a few minutes. Just don’t get too close to the water or you could wind up scalded.
***************************************************************
WHEN TO SEE THE DOCTOR
Sinusitis usually isn’t serious. But if the nasal congestion doesn’t go away, or
if the mucus is turning yellow or green, you may have a serious infection and
you should call your doctor. Most of the time, antibiotics will clear up
sinusitis in a hurry. In rare cases, a doctor may recommend surgery to clean
out the sinuses so they’ll drain more easily in the future.
****************************************************************
Soothe it with soup. Doctors often suggest that people with sinusitis put hot, spicy soup on the menu – not just for dinner, but all day long. Spicy foods act as natural decongestants, helping mucus drain. In addition, drinking hot liquids will loosen mucus in the throat and airways.
Even if you’re not in the mood for soup, spicy foods can be very helpful. They contain a number of chemicals, including capsaicin, which stimulate nerves that trigger a runny nose. The more mucus is able to drain, the less stuffy your head will feel.
Raise your head. Some doctors recommend putting wood blocks under the head of your bed or propping yourself up with pillows at night. The natural process of gravity helps mucus drain.
Sniff some saline. Saline sprays, available at pharmacies, are very helpful at clearing mucus from the nose, which makes it easier for the sinuses to drain. You can make your own saline solution by putting a little bit of table salt in a cup of warm water and sniffing it out of your palm.
Tap a healthy solution. Drinking water is very helpful when you have sinusitis. Putting extra fluids in your body makes the mucus watery and more likely to drain. When you have sinusitis, doctors usually say to drink eight to twelve glasses of water a day, which, by the way, is helpful for all kinds of conditions as well as for your overall health maintenance.
Put away the cigarettes. People who smoke often have more trouble with sinusitis because smoking dries the nasal passages, making it harder for mucus and bacteria in the sinuses to drain out. By quitting smoking you will not only relieve the discomfort of sinusitis, but you will decrease your likelihood of getting it in the future.
Use a decongestant. When your head is throbbing, you may want to take a shortcut to relief by using an over-the-counter decongestant for a few days. These products shrink tissues, so they will produce less mucus.
Monday, May 11, 2009
RESTLESS LEG SYNDROME
Moving your legs is great exercise, but most people do it during the day. For those with restless leg syndrome, however, their legs really get moving at night, and that can be a real problem.
Doctors aren’t sure what causes restless leg syndrome, but the symptoms are well-known. Shortly after going to bed, people with this condition will begin having aches in their legs. Some people describe a pins-and-needles sensation. Others say they feel as though bugs are running around underneath the skin. The sensations can be maddening, and the only way to get relief is to twitch or kick the legs, or get up and walk around. And this can go on all night.
Restless leg syndrome isn’t dangerous, but it can badly disrupt your sleep – as well as that of your bedmate. To keep your legs a little calmer, here’s what doctors advise.
Move your legs during the day. Probably the best strategy for easing restless legs at night is to move your legs during the day. Doctors have found that people who walk, jog, or cycle daily often have fewer problems with restless legs than those who are more sedentary. Don’t exercise immediately before bedtime, though, because that can make it harder to get to sleep.
***************************************************************
WHEN TO SEE THE DOCTOR
Even though restless leg syndrome usually isn’t serious, the same symptoms
may be caused by other conditions, such as Parkinson’s disease. It’s worth
getting a checkup just to be sure nothing more serious is going on.
***************************************************************
Give your muscles a rub. When your legs tingle at night, reach down and give them a vigorous massage. It won’t prevent the problem, but it may ease the discomfort.
Teach your legs to relax. Some people have found that a technique called progressive relaxation, in which each of the body’s muscles are relaxed one at a time, can help ease restless legs. Here’s how it works. While you’re lying in bed, breathe deeply for a few minutes. Then, starting at your feet and working upward to your head, tense each muscle for a few seconds, then relax slowly. Take your time. By the time you’ve reached the top of your head, your whole body will feel warm and relaxed – and your legs may be less restless, as well.
Take a warm bath. Taking a warm bath before bedtime can help ease the discomfort of restless legs. In fact, anything you can do the relax your body and mind may help your legs stay calmer.
Slow down on the stimulants. Drinking coffee or alcohol near bedtime can rev up your entire body, including the muscles and nerves in the legs. Doctors have found that some people with restless legs get significant relief when they give up coffee, cola, and other caffeine-containing foods and drinks.
Doctors aren’t sure what causes restless leg syndrome, but the symptoms are well-known. Shortly after going to bed, people with this condition will begin having aches in their legs. Some people describe a pins-and-needles sensation. Others say they feel as though bugs are running around underneath the skin. The sensations can be maddening, and the only way to get relief is to twitch or kick the legs, or get up and walk around. And this can go on all night.
Restless leg syndrome isn’t dangerous, but it can badly disrupt your sleep – as well as that of your bedmate. To keep your legs a little calmer, here’s what doctors advise.
Move your legs during the day. Probably the best strategy for easing restless legs at night is to move your legs during the day. Doctors have found that people who walk, jog, or cycle daily often have fewer problems with restless legs than those who are more sedentary. Don’t exercise immediately before bedtime, though, because that can make it harder to get to sleep.
***************************************************************
WHEN TO SEE THE DOCTOR
Even though restless leg syndrome usually isn’t serious, the same symptoms
may be caused by other conditions, such as Parkinson’s disease. It’s worth
getting a checkup just to be sure nothing more serious is going on.
***************************************************************
Give your muscles a rub. When your legs tingle at night, reach down and give them a vigorous massage. It won’t prevent the problem, but it may ease the discomfort.
Teach your legs to relax. Some people have found that a technique called progressive relaxation, in which each of the body’s muscles are relaxed one at a time, can help ease restless legs. Here’s how it works. While you’re lying in bed, breathe deeply for a few minutes. Then, starting at your feet and working upward to your head, tense each muscle for a few seconds, then relax slowly. Take your time. By the time you’ve reached the top of your head, your whole body will feel warm and relaxed – and your legs may be less restless, as well.
Take a warm bath. Taking a warm bath before bedtime can help ease the discomfort of restless legs. In fact, anything you can do the relax your body and mind may help your legs stay calmer.
Slow down on the stimulants. Drinking coffee or alcohol near bedtime can rev up your entire body, including the muscles and nerves in the legs. Doctors have found that some people with restless legs get significant relief when they give up coffee, cola, and other caffeine-containing foods and drinks.
RECTAL ITCHING
Few sensations are more unpleasant than having an itch you can’t reach. Rectal itching is even worse. You don’t want to scratch in public. Even in private, scratching doesn’t always help and often makes the itching worse.
Many things cause rectal itching, including hemorrhoids or irritation in the delicate tissues around the anus. Most of the time, however, it’s easy to prevent or even stop entirely. Here are a few ways to get to the bottom of it.
Sit in a warm tub. One of the easiest ways to soothe rectal itching is simply to sit in a warm bath for awhile. Soaking cleanses the area and the warm water increases circulation, which will help you feel better. Since tissues around the anus may be raw or irritated, it’s good idea to soak in plain water. Adding bath beads or oils to the water may make the irritation worse.
Douse it with witch hazel. This traditional remedy can be very soothing for an anal itch. Soak a cotton ball in witch hazel and apply it for a few seconds. You’ll instantly feel a rush of cool relief. It’s safe to apply witch hazel every few hours, or as often as necessary to ease the itch.
Put on some petroleum jelly. An itch where you sit could occur simply because the area is dry. Applying a little petroleum jelly will help moisturize the delicate anal lining and will protect it from further irritation.
Many things cause rectal itching, including hemorrhoids or irritation in the delicate tissues around the anus. Most of the time, however, it’s easy to prevent or even stop entirely. Here are a few ways to get to the bottom of it.
Sit in a warm tub. One of the easiest ways to soothe rectal itching is simply to sit in a warm bath for awhile. Soaking cleanses the area and the warm water increases circulation, which will help you feel better. Since tissues around the anus may be raw or irritated, it’s good idea to soak in plain water. Adding bath beads or oils to the water may make the irritation worse.
Douse it with witch hazel. This traditional remedy can be very soothing for an anal itch. Soak a cotton ball in witch hazel and apply it for a few seconds. You’ll instantly feel a rush of cool relief. It’s safe to apply witch hazel every few hours, or as often as necessary to ease the itch.
Put on some petroleum jelly. An itch where you sit could occur simply because the area is dry. Applying a little petroleum jelly will help moisturize the delicate anal lining and will protect it from further irritation.
RASHES
A rash is one of the most telltale signs that something is bothering your skin. When you’re under stress, sick, or have had a close encounter with insects or poisonous plants, the skin may display its unhappiness for all the world to see, in the form of a red, itchy, irritating rash.
What can make some rashes so annoying is their sheer unpredictability. They can come out of the blue, leaving you (and your doctor) wondering what the heck caused them. But it often doesn’t matter all that much, Most rashes are easy to treat regardless of the cause. Here are a ways to keep your skin happy.
Bathe in cool water. Spending ten or fifteen minutes in a cool bath will often make rashes feel better and may help speed them on their way. Cool compresses are also effective. Don’t bathe in hot water, however, because that will often make your rashes worse.
Take comfort in tea. A traditional remedy for rashes is to brew a pot of chamomile (babunah) or comfrey tea and use it to make a tea compress. Let it cool until it’s comfortably warm. Then soak a towel or gauze pad in the tea and apply it to the rash for ten to fifteen minutes. You can repeat this treatment as often as necessary.
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WHEN TO SEE THE DOCTOR
It’s not common, but some rashes are a sign of serious medical problems,
including sexually transmitted diseases, bacterial infections, or dangerous
allergic reactions. You should call your doctor immediately if a rash
doesn’t go away within a day or two, or if it’s deep-colored, oozing, or
accompanied by other symptoms such as difficulty in breathing,
dizziness, or painful urination. You should also call your doctor if you’ve
recently started taking a new medication and are getting a rash.
***********************************************************
Turn down the heat. Rashes often occur during hot, humid weather. As its name implies, this is especially true of heat rash, which results in tiny pink bumps on the neck, upper back, or other parts of the body that get hot and sweaty. In most cases, this type of rash will disappear as soon as you’ve showered, dried off, and exposed the rash to air. It also helps to stay in air-conditioned areas or to use a fan and to wear comfortable clothes that help keep moisture away from the skin.
Stop the inflammation. A very effective treatment for most rashes is to apply over-the-counter hydrocortisone cream. It helps stop inflammation and itching very quickly and is very safe to use. Just be sure to ask your doctor or pharmacist if hydrocortisone is all right for the type of rash that you have.
Learn to relax. The skin is very sensitive to emotional changes. Doctors have found that people who experience the most stress are often the ones most likely to get rashes. To keep your skin calm, you have to keep mind and emotions calm, as well. Doctors often recommend that people who get rashes take up meditation, yoga, or other activities that can reduce stress and help you feel calm and in control.
What can make some rashes so annoying is their sheer unpredictability. They can come out of the blue, leaving you (and your doctor) wondering what the heck caused them. But it often doesn’t matter all that much, Most rashes are easy to treat regardless of the cause. Here are a ways to keep your skin happy.
Bathe in cool water. Spending ten or fifteen minutes in a cool bath will often make rashes feel better and may help speed them on their way. Cool compresses are also effective. Don’t bathe in hot water, however, because that will often make your rashes worse.
Take comfort in tea. A traditional remedy for rashes is to brew a pot of chamomile (babunah) or comfrey tea and use it to make a tea compress. Let it cool until it’s comfortably warm. Then soak a towel or gauze pad in the tea and apply it to the rash for ten to fifteen minutes. You can repeat this treatment as often as necessary.
***********************************************************
WHEN TO SEE THE DOCTOR
It’s not common, but some rashes are a sign of serious medical problems,
including sexually transmitted diseases, bacterial infections, or dangerous
allergic reactions. You should call your doctor immediately if a rash
doesn’t go away within a day or two, or if it’s deep-colored, oozing, or
accompanied by other symptoms such as difficulty in breathing,
dizziness, or painful urination. You should also call your doctor if you’ve
recently started taking a new medication and are getting a rash.
***********************************************************
Turn down the heat. Rashes often occur during hot, humid weather. As its name implies, this is especially true of heat rash, which results in tiny pink bumps on the neck, upper back, or other parts of the body that get hot and sweaty. In most cases, this type of rash will disappear as soon as you’ve showered, dried off, and exposed the rash to air. It also helps to stay in air-conditioned areas or to use a fan and to wear comfortable clothes that help keep moisture away from the skin.
Stop the inflammation. A very effective treatment for most rashes is to apply over-the-counter hydrocortisone cream. It helps stop inflammation and itching very quickly and is very safe to use. Just be sure to ask your doctor or pharmacist if hydrocortisone is all right for the type of rash that you have.
Learn to relax. The skin is very sensitive to emotional changes. Doctors have found that people who experience the most stress are often the ones most likely to get rashes. To keep your skin calm, you have to keep mind and emotions calm, as well. Doctors often recommend that people who get rashes take up meditation, yoga, or other activities that can reduce stress and help you feel calm and in control.
PSORIASIS
Your skin is completely waterproof; it protects your insides, and it’s self-repairing. Forget nylon, rayon, and other “miracle” fabrics – your skin puts them all to shame.
We think of the skin as being invariable, but in fact it’s changing all the time. Every day individual skin cells grow, die, fall off, and then are replaced by new cells. This process generally lasts about four weeks. When you have psoriasis, however, the entire process is accelerated. Skin cells go through their life cycles in four days instead of a month. The cells aren’t formed quite right, so they don’t shed as quickly as they’re supposed to. As a result, cells pile up, forming dry, red, scaly patches, especially on the elbows, scalp, knees, or torso.
Doctors still don’t know what causes psoriasis. It is known to have a hereditary link, and the immune system may be involved as well. It isn’t contagious and it isn’t dangerous, but it can be unsightly. It also tends to get worse during times of stress or when the skin gets dry and irritated.
There isn’t a cure for psoriasis, although it can often be controlled with medications. In addition, there are things you can do at home to keep the flare-ups from taking over.
Soak up some sun. Nearly everyone with psoriasis tries to spend at least a few minutes a day in the sun. Research has shown that sunlight is very effective for reducing skin inflammation and scaling. If you live in a chilly northern clime and are not able to bask in the sun’s rays, your doctor could recommend that you treat your skin with artificial rays from a special lamp or a tanning booth.
Keep your skin moist. Using moisturizer on a regular basis is essential when you have psoriasis. You don’t have to use anything fancy. Many people find that dabbing on a little petroleum jelly can help prevent skin cells from building up. Moisturizers that contain lactic acid can also be very effective. Moisturizers work best when they’re applied right after bathing or showering, doctors say, because they help lock in moisture.
Make a soothing bath. Taking a long bath can soothe the itch of psoriasis temporarily, but it also dries out the skin. Doctors often advise adding a little colloidal oatmeal to the water, which will help your skin stay softer.
Mix some relief. During psoriasis flare-ups the skin can get extraordinarily itchy. For quick relief, mix about a quarter-cup of baking soda in a few quarts of water. Soak a towel in the mixture, wring it out, and apply it to your skin for a soothing compress. Adding vinegar instead of baking soda to the water will also calm the itch.
**************************************************************
WHEN TO SEE THE DOCTOR
Many people with psoriasis will only have small “problem areas” on their
skin. But sometimes the scales are much more widespread, making the skin
feel dry and itchy. When psoriasis is spreading and you’re getting
increasingly self-conscious, it’s time to see a doctor. A number of
prescription drugs, including steroids and methotrexate (a drug commonly
used for arthritis), can be very effective in getting this condition under
control.
**************************************************************
Don’t drink alcohol. Doctors aren’t sure why, but drinking alcohol often makes psoriasis worse. For some people, in fact, even a drink or two can put the skin into an uproar. You may want to try drinking less or even stop entirely for a few weeks to see if your symptoms improve.
We think of the skin as being invariable, but in fact it’s changing all the time. Every day individual skin cells grow, die, fall off, and then are replaced by new cells. This process generally lasts about four weeks. When you have psoriasis, however, the entire process is accelerated. Skin cells go through their life cycles in four days instead of a month. The cells aren’t formed quite right, so they don’t shed as quickly as they’re supposed to. As a result, cells pile up, forming dry, red, scaly patches, especially on the elbows, scalp, knees, or torso.
Doctors still don’t know what causes psoriasis. It is known to have a hereditary link, and the immune system may be involved as well. It isn’t contagious and it isn’t dangerous, but it can be unsightly. It also tends to get worse during times of stress or when the skin gets dry and irritated.
There isn’t a cure for psoriasis, although it can often be controlled with medications. In addition, there are things you can do at home to keep the flare-ups from taking over.
Soak up some sun. Nearly everyone with psoriasis tries to spend at least a few minutes a day in the sun. Research has shown that sunlight is very effective for reducing skin inflammation and scaling. If you live in a chilly northern clime and are not able to bask in the sun’s rays, your doctor could recommend that you treat your skin with artificial rays from a special lamp or a tanning booth.
Keep your skin moist. Using moisturizer on a regular basis is essential when you have psoriasis. You don’t have to use anything fancy. Many people find that dabbing on a little petroleum jelly can help prevent skin cells from building up. Moisturizers that contain lactic acid can also be very effective. Moisturizers work best when they’re applied right after bathing or showering, doctors say, because they help lock in moisture.
Make a soothing bath. Taking a long bath can soothe the itch of psoriasis temporarily, but it also dries out the skin. Doctors often advise adding a little colloidal oatmeal to the water, which will help your skin stay softer.
Mix some relief. During psoriasis flare-ups the skin can get extraordinarily itchy. For quick relief, mix about a quarter-cup of baking soda in a few quarts of water. Soak a towel in the mixture, wring it out, and apply it to your skin for a soothing compress. Adding vinegar instead of baking soda to the water will also calm the itch.
**************************************************************
WHEN TO SEE THE DOCTOR
Many people with psoriasis will only have small “problem areas” on their
skin. But sometimes the scales are much more widespread, making the skin
feel dry and itchy. When psoriasis is spreading and you’re getting
increasingly self-conscious, it’s time to see a doctor. A number of
prescription drugs, including steroids and methotrexate (a drug commonly
used for arthritis), can be very effective in getting this condition under
control.
**************************************************************
Don’t drink alcohol. Doctors aren’t sure why, but drinking alcohol often makes psoriasis worse. For some people, in fact, even a drink or two can put the skin into an uproar. You may want to try drinking less or even stop entirely for a few weeks to see if your symptoms improve.
PREMENSTRUAL DISCOMFORT
It begins at puberty and, for some women, doesn’t end until menopause – thirty-five or forty years of cramping, bloating, mood swings, and other uncomfortable symptoms that may occur every month. It’s called premenstrual discomfort, and doctors estimate that it affects as many as three out of four women at some time in their lives.
Premenstrual discomfort isn’t a disease, even though it often feels like one. Caused mainly by complex changes in a woman’s hormones prior to menstruation, premenstrual discomfort is usually most severe in woman in their twenties and thirties, and it gradually gets less bothersome as the years go by.
It’s a complex problem, with more than 150 different symptoms. Every woman experiences premenstrual discomfort in her own way. Until you reach menopause, you can’t stop premenstrual discomfort entirely. But there are ways to make it a little more bearable. Here’s what doctors advise.
Fill up on carbohydrates. Many women have food cravings in the days (or weeks) before their periods. Rather than giving in to the lure of sweets and high-fat fast foods, doctors recommend that you eat complex carbohydrates, like pasta and potatoes. These foods will provide quick, long-lasting energy. As well, they’re high in fiber, which has been shown to remove excess estrogen from the body. This is important because high levels of estrogen can increase premenstrual discomfort.
Get more B vitamins. Evidence suggests that eating foods that are high in B vitamins can help reduce mood swings, bloating, and other kinds of premenstrual discomfort. You can get a lot of B vitamins in chicken, turkey, and some kinds of fish. Bananas are also a rich source of B vitamins.
*************************************************************
WHEN TO SEE THE DOCTOR
The problem with premenstrual discomfort is that almost all of the
symptoms can be caused by other, more serious conditions. If your
symptoms always appear before your period and disappear soon after it
begins, there isn’t likely to be a problem. If the discomfort doesn’t go
away, however, or if it gradually gets worse over time, you need to see
your doctor for a checkup.
*************************************************************
Cut back on salt. Whether you’re sprinkling it on at the table or getting it in canned or take-out foods, salt causes the body to retain fluids, increasing the bloating that often precedes menstruation.
Drink a little less coffee. It’s not a problem for everyone, but some women are sensitive to the caffeine in coffee, colas, and chocolate, which can result in mood swings as well as breast tenderness.
Try to keep moving. Any kind of exercise, even if it’s just walking ten minutes a day, will help combat premenstrual discomfort. Exercise improves your body’s circulation and helps keep hormone levels more stable. Some women have found, in fact, that even moderate exercise can relieve bloating and cramps almost immediately.
Heat away cramps. Most women will experience painful menstrual cramps from time to time. Putting a heating pad or a hot water bottle on your abdomen will increase blood flow to the area and help relieve the discomfort. Taking a hot bath or shower can also be very soothing.
Drink more water. Drinking more water can actually relieve bloating because drinking stimulates your body to urinate more frequently.
Premenstrual discomfort isn’t a disease, even though it often feels like one. Caused mainly by complex changes in a woman’s hormones prior to menstruation, premenstrual discomfort is usually most severe in woman in their twenties and thirties, and it gradually gets less bothersome as the years go by.
It’s a complex problem, with more than 150 different symptoms. Every woman experiences premenstrual discomfort in her own way. Until you reach menopause, you can’t stop premenstrual discomfort entirely. But there are ways to make it a little more bearable. Here’s what doctors advise.
Fill up on carbohydrates. Many women have food cravings in the days (or weeks) before their periods. Rather than giving in to the lure of sweets and high-fat fast foods, doctors recommend that you eat complex carbohydrates, like pasta and potatoes. These foods will provide quick, long-lasting energy. As well, they’re high in fiber, which has been shown to remove excess estrogen from the body. This is important because high levels of estrogen can increase premenstrual discomfort.
Get more B vitamins. Evidence suggests that eating foods that are high in B vitamins can help reduce mood swings, bloating, and other kinds of premenstrual discomfort. You can get a lot of B vitamins in chicken, turkey, and some kinds of fish. Bananas are also a rich source of B vitamins.
*************************************************************
WHEN TO SEE THE DOCTOR
The problem with premenstrual discomfort is that almost all of the
symptoms can be caused by other, more serious conditions. If your
symptoms always appear before your period and disappear soon after it
begins, there isn’t likely to be a problem. If the discomfort doesn’t go
away, however, or if it gradually gets worse over time, you need to see
your doctor for a checkup.
*************************************************************
Cut back on salt. Whether you’re sprinkling it on at the table or getting it in canned or take-out foods, salt causes the body to retain fluids, increasing the bloating that often precedes menstruation.
Drink a little less coffee. It’s not a problem for everyone, but some women are sensitive to the caffeine in coffee, colas, and chocolate, which can result in mood swings as well as breast tenderness.
Try to keep moving. Any kind of exercise, even if it’s just walking ten minutes a day, will help combat premenstrual discomfort. Exercise improves your body’s circulation and helps keep hormone levels more stable. Some women have found, in fact, that even moderate exercise can relieve bloating and cramps almost immediately.
Heat away cramps. Most women will experience painful menstrual cramps from time to time. Putting a heating pad or a hot water bottle on your abdomen will increase blood flow to the area and help relieve the discomfort. Taking a hot bath or shower can also be very soothing.
Drink more water. Drinking more water can actually relieve bloating because drinking stimulates your body to urinate more frequently.
OSTEOPOROSIS
We think of bones as being hard and durable – so durable, in fact, that we often forget they’re living tissue. But bones, like tissues throughout your body, are constantly breaking down. Your body needs lots of calcium, and your bones are the main storehouse. When calcium levels in the body dip, the mineral is removed from the bones and transported through the bloodstream. Over time, your bones reabsorb calcium from the blood and ‘redeposit’ it, which keeps them strong.
As a woman ages, and begins edging toward menopause, she produces less estrogen, the hormone that helps control the rate at which calcium is reabsorbed into the bones. As estrogen levels fall, the bones may begin giving up more calcium than they take in. As a result, they get softer, weaker, and more prone to fractures. Doctors call this osteoporosis. While men also get osteoporosis, they suffer from it much less than women.
Doctors estimate that osteoporosis is responsible for about a third of all hip and vertebral fractures in people fifty years and older. It also causes back pain and, in some cases, a stooped posture as bones in the spine weaken and collapse.
*************************************************************
WHEN TO SEE THE DOCTOR
Osteoporosis is a very serious condition that should always be under a
physician’s care. Women going through menopause are especially at risk of
developing osteoporosis. Other things that can increase your risk include
surgery to remove the ovaries, smoking, heavy drinking, not getting enough
calcium, or talking medications such as steroids. If you have any of these
risk factors and haven’t been checked for osteoporosis, it’s probably time to
make an appointment just to be safe.
*************************************************************
Once you have osteoporosis, it can be very difficult to reverse. But it’s easy to prevent, mainly by making simple changes in your diet and lifestyle.
Concentrate on calcium. The most important thing you can do to prevent and treat osteoporosis is to get more calcium. All women should get at least 1000 milligrams of calcium a day. Women who are past menopause need even more, about 1500 milligrams a day. Most women don’t get anywhere near those amounts, and that’s unfortunate because it’s very easy to get all the calcium you need in your diet.
Dairy foods are the best sources of calcium. A cup of skim milk, for example, has over 300 milligrams of calcium. A cup of yogurt has a lot more, about 450 milligrams. Cheese is also good. A serving of mozzarella cheese, for example, has over 180 milligrams of calcium.
Even if you’re not a big fan of dairy foods, there are plenty of other places to get calcium. Fortified orange juice, contains about as much calcium as an equal serving of milk. You can also get a lot of calcium in leafy green vegetables, like bok choy, kale, and broccoli.
Ask your doctor about supplements. If you’re not getting enough calcium in your diet, your doctor may recommend that you take calcium supplement, which will easily provide all you need.
Don’t forget the D. Your body needs vitamin D in order to absorb calcium. This is perhaps the easiest nutrient to get. All you have to do is spend a little time outdoors. Vitamin D is called the “sunshine vitamin” because your body produces it naturally whenever sunshine touches your skin. You can also get vitamin D by drinking fortified milk.
Consider hormone replacement. Although it’s not for everyone, some women past menopause will benefit from taking supplemental estrogen. Increasing the amount of estrogen in your body will vastly improve the bones ability to absorb more calcium.
Cut back on colas. Colas and other soft drinks contain a substance called phosphoric acid, which can speed the removal of calcium from your bones.
Exercise regularly. Doctors at one time hesitated before recommending exercise to post-menopausal women because it was thought that vigorous activity might increase the risk of fractures in already weak bones. Experts now know, however, that regular exercise – especially weight-bearing exercise, such as walking and lifting weights – can actually cause the bones to take in more calcium, making them thicker and stronger. Swimming is a great exercise because it puts virtually no stress on already weakened bones.
As a woman ages, and begins edging toward menopause, she produces less estrogen, the hormone that helps control the rate at which calcium is reabsorbed into the bones. As estrogen levels fall, the bones may begin giving up more calcium than they take in. As a result, they get softer, weaker, and more prone to fractures. Doctors call this osteoporosis. While men also get osteoporosis, they suffer from it much less than women.
Doctors estimate that osteoporosis is responsible for about a third of all hip and vertebral fractures in people fifty years and older. It also causes back pain and, in some cases, a stooped posture as bones in the spine weaken and collapse.
*************************************************************
WHEN TO SEE THE DOCTOR
Osteoporosis is a very serious condition that should always be under a
physician’s care. Women going through menopause are especially at risk of
developing osteoporosis. Other things that can increase your risk include
surgery to remove the ovaries, smoking, heavy drinking, not getting enough
calcium, or talking medications such as steroids. If you have any of these
risk factors and haven’t been checked for osteoporosis, it’s probably time to
make an appointment just to be safe.
*************************************************************
Once you have osteoporosis, it can be very difficult to reverse. But it’s easy to prevent, mainly by making simple changes in your diet and lifestyle.
Concentrate on calcium. The most important thing you can do to prevent and treat osteoporosis is to get more calcium. All women should get at least 1000 milligrams of calcium a day. Women who are past menopause need even more, about 1500 milligrams a day. Most women don’t get anywhere near those amounts, and that’s unfortunate because it’s very easy to get all the calcium you need in your diet.
Dairy foods are the best sources of calcium. A cup of skim milk, for example, has over 300 milligrams of calcium. A cup of yogurt has a lot more, about 450 milligrams. Cheese is also good. A serving of mozzarella cheese, for example, has over 180 milligrams of calcium.
Even if you’re not a big fan of dairy foods, there are plenty of other places to get calcium. Fortified orange juice, contains about as much calcium as an equal serving of milk. You can also get a lot of calcium in leafy green vegetables, like bok choy, kale, and broccoli.
Ask your doctor about supplements. If you’re not getting enough calcium in your diet, your doctor may recommend that you take calcium supplement, which will easily provide all you need.
Don’t forget the D. Your body needs vitamin D in order to absorb calcium. This is perhaps the easiest nutrient to get. All you have to do is spend a little time outdoors. Vitamin D is called the “sunshine vitamin” because your body produces it naturally whenever sunshine touches your skin. You can also get vitamin D by drinking fortified milk.
Consider hormone replacement. Although it’s not for everyone, some women past menopause will benefit from taking supplemental estrogen. Increasing the amount of estrogen in your body will vastly improve the bones ability to absorb more calcium.
Cut back on colas. Colas and other soft drinks contain a substance called phosphoric acid, which can speed the removal of calcium from your bones.
Exercise regularly. Doctors at one time hesitated before recommending exercise to post-menopausal women because it was thought that vigorous activity might increase the risk of fractures in already weak bones. Experts now know, however, that regular exercise – especially weight-bearing exercise, such as walking and lifting weights – can actually cause the bones to take in more calcium, making them thicker and stronger. Swimming is a great exercise because it puts virtually no stress on already weakened bones.
NOSEBLEEDS
You don’t have to square off with mike Tyson to suffer a nosebleed. The membranes in the nose are very thin, with a delicate network of blood vessels very near the surface. Dry air, allergies, or even blowing your nose too hard can irritate the lining in the nose, causing nosebleeds.
Because the nose contains so many blood vessels, it can bleed a lot in a hurry. But it usually looks a lot worse than it really is. That’s a small comfort, however, when it’s your nose that’s doing the bleeding. To stop nosebleeds fast, here’s what doctors advise.
Give it a pinch. The quickest way to stop a nosebleed is to sit on a chair or on the edge of your bed ad firmly pinch your nose closed. Hold it closed for five to ten minutes. By stopping the flow of blood, you will give it time to clot, which usually happens in a few minutes. Don’t pack your nose with gauze or cotton, because it could pull off the clot when you remove it. And wait a while of course, to blow your nose, which could start the bleeding again.
Incidentally, it’s important to lean forward or tilt your head to the side when trying to stop your nosebleed. Tilting you head backward will cause blood to drip down the back of your throat, which could make you nauseated.
*************************************************************
WHEN TO SEE THE DOCTOR
If you’re getting frequent nosebleeds, call your doctor. There are a number
of problems, including high blood pressure and infections, that can make
the nose bleed very easily, so it’s important to get it checked out.
**************************************************************
Stop it at the source. If your nose keeps bleeding, try rolling some gauze into a tight cylinder and placing it under your upper lip. There are several blood vessels I this area, and the cylinder of gauze will help press them closed, so that there’s less blood flowing into the nose.
Put ice to work. Cold temperatures cause blood vessels to constrict, reducing the flow of blood. If your nose does not cease bleeding on its own, put some ice in a plastic bag, wrap it in a towel, and drape it over the bridge of your nose. It most cases the bleeding will stop within a few minutes.
Put more moisture in the air. Nosebleeds are often caused by dry air, especially in the winter. If you get nosebleeds often, your doctor may recommend plugging in a humidifier, which will make the air moister and easier on the lining of your nose. If you don’t have a humidifier, here’s another tip you may want to try: Fill several bowls with water and place them in different rooms in the house. The water will naturally evaporate and release water droplets into the air. If you have a green thumb, you may want to buy several houseplants, which will also help you keep the air moist.
Rehydrate yourself. If you are not taking in enough fluids, some tissues throughout your body, including in the nose, will get dry and irritated. Drinking a lot of water – eight to twelve glasses a day – will help keep your mucus membranes moist and protected.
Sniff some water. A quick way to lubricate the inside of the nose is simply to sniff some water. You can buy saline nose sprays at the pharmacy. Or simply mix a pinch of salt in a glass of lukewarm water and sniff it out of the palm of your hand. Then blow gently in a tissue to rid your nose of excess water.
Apply some protection. Many people treat a dry nose by rubbing on a little petroleum jelly. Or you can apply a thin layer of gel from an aloe vera leaf. Aloe is very soothing and may help your nose heal more quickly.
Eat well. Research has shown that a diet rich in vitamins C and E, as well as the B vitamins, can help strengthen blood vessels and prevent bleeding. Vitamin E is especially good because it’s a natural anti-inflammatory that will help stop swelling.
The best way to get plenty of these vitamins is to eat a well-balanced diet with plenty of fruits, vegetables, whole grains, and legumes. You may want to take a vitamin E supplement because this nutrient is hard to get from foods alone.
Put out the cigarette – and drink less, too. Cigarette smoke is extremely drying and can damage the delicate blood vessels inside the nose. Alcohol also dries the nose because it’s a diuretic, meaning it removes more moisture from the body than the drink puts back in.
Because the nose contains so many blood vessels, it can bleed a lot in a hurry. But it usually looks a lot worse than it really is. That’s a small comfort, however, when it’s your nose that’s doing the bleeding. To stop nosebleeds fast, here’s what doctors advise.
Give it a pinch. The quickest way to stop a nosebleed is to sit on a chair or on the edge of your bed ad firmly pinch your nose closed. Hold it closed for five to ten minutes. By stopping the flow of blood, you will give it time to clot, which usually happens in a few minutes. Don’t pack your nose with gauze or cotton, because it could pull off the clot when you remove it. And wait a while of course, to blow your nose, which could start the bleeding again.
Incidentally, it’s important to lean forward or tilt your head to the side when trying to stop your nosebleed. Tilting you head backward will cause blood to drip down the back of your throat, which could make you nauseated.
*************************************************************
WHEN TO SEE THE DOCTOR
If you’re getting frequent nosebleeds, call your doctor. There are a number
of problems, including high blood pressure and infections, that can make
the nose bleed very easily, so it’s important to get it checked out.
**************************************************************
Stop it at the source. If your nose keeps bleeding, try rolling some gauze into a tight cylinder and placing it under your upper lip. There are several blood vessels I this area, and the cylinder of gauze will help press them closed, so that there’s less blood flowing into the nose.
Put ice to work. Cold temperatures cause blood vessels to constrict, reducing the flow of blood. If your nose does not cease bleeding on its own, put some ice in a plastic bag, wrap it in a towel, and drape it over the bridge of your nose. It most cases the bleeding will stop within a few minutes.
Put more moisture in the air. Nosebleeds are often caused by dry air, especially in the winter. If you get nosebleeds often, your doctor may recommend plugging in a humidifier, which will make the air moister and easier on the lining of your nose. If you don’t have a humidifier, here’s another tip you may want to try: Fill several bowls with water and place them in different rooms in the house. The water will naturally evaporate and release water droplets into the air. If you have a green thumb, you may want to buy several houseplants, which will also help you keep the air moist.
Rehydrate yourself. If you are not taking in enough fluids, some tissues throughout your body, including in the nose, will get dry and irritated. Drinking a lot of water – eight to twelve glasses a day – will help keep your mucus membranes moist and protected.
Sniff some water. A quick way to lubricate the inside of the nose is simply to sniff some water. You can buy saline nose sprays at the pharmacy. Or simply mix a pinch of salt in a glass of lukewarm water and sniff it out of the palm of your hand. Then blow gently in a tissue to rid your nose of excess water.
Apply some protection. Many people treat a dry nose by rubbing on a little petroleum jelly. Or you can apply a thin layer of gel from an aloe vera leaf. Aloe is very soothing and may help your nose heal more quickly.
Eat well. Research has shown that a diet rich in vitamins C and E, as well as the B vitamins, can help strengthen blood vessels and prevent bleeding. Vitamin E is especially good because it’s a natural anti-inflammatory that will help stop swelling.
The best way to get plenty of these vitamins is to eat a well-balanced diet with plenty of fruits, vegetables, whole grains, and legumes. You may want to take a vitamin E supplement because this nutrient is hard to get from foods alone.
Put out the cigarette – and drink less, too. Cigarette smoke is extremely drying and can damage the delicate blood vessels inside the nose. Alcohol also dries the nose because it’s a diuretic, meaning it removes more moisture from the body than the drink puts back in.
NAUSEA
Everyone’s stomach has done gymnastics once in a while. Sometimes it’s because of something you ate, or the sight of blood, or because your stomach’s a landlubber even though your hearts into sailing. And sometimes the stomach gets upset for no apparent reason at all.
Nausea usually isn’t serious and will go away on its own fairly quickly. Here are a few tips for speeding it on its way.
********************************************************
WHEN TO SEE THE DOCTOR
Even though your stomach is surprisingly durable and does a hard
day’s work every day, it’s also sensitive to changes throughout your
body. When you’re getting nauseated frequently and you don’t know
why, there could be an underlying problem and you should see your
doctor.
*********************************************************
Give ginger a try. People have been taking ginger for stomach troubles for thousands of years, and modern research suggests that it works. When your stomach is turning upside down, you can soothe it fast by drinking a little ginger tea. Or take ginger supplements, which are just effective.
Have a little cola. Doctors aren’t sure why it works, but cola syrup, which you can get fro some pharmacies, appears to keep stomachs calm. Ginger ale is also effective, although it’s best not to drink it straight out of the can. Pour a glass and let it go flat. Then drink it down, doctors advise.
Brew some chamomile (babunah) tea. Herbalists often recommend chamomile tea for soothing an upset stomach. You can buy chamomile at most grocery or natural food stores.
Give your stomach a break. When you’re seeing green and your stomach is doing its upside-down thing, you don’t want to be eating a lot of rich, hard-to-digest foods. Instead, keep your diet simple. Doctors recommend eating “clear” foods, such as broth or Jell-O, or easy-to-digest carbohydrates like potatoes, rice, or toast.
Take some B Vitamins. Your body uses B vitamins to help metabolize proteins and fats. When you’re feeling nauseated, taking a B-complex multivitamin may help you feel a little bit better.
Put acupressure to work. Oriental doctors believe that pressing on certain parts of the body can help stop nausea fast. They recommend pressing on the inside of your wrist, about an inch above the crease where it joins your hand. Maintain the pressure for about fifteen seconds; repeat as often as necessary.
Practice mind over motion. Some people are able to beat nausea by deliberately taking their minds as far away from their upset tummies as possible. The next time you’re feeling sick, shut your eyes and imagine a peaceful, soothing scene. It could be a beautiful sunset or sunny spot in the garden. Give yourself time to really focus on the scene – imagine how it looks, feels, and sounds. The more detail you can imagine, the less nausea you’ll have.
Hold still. Researchers have found that moving around can disturb the balance mechanism in the inner ear, which makes nausea worse. To keep your stomach calm, it is a good idea to sit or stand upright, and to move your head as little as possible.
Nausea usually isn’t serious and will go away on its own fairly quickly. Here are a few tips for speeding it on its way.
********************************************************
WHEN TO SEE THE DOCTOR
Even though your stomach is surprisingly durable and does a hard
day’s work every day, it’s also sensitive to changes throughout your
body. When you’re getting nauseated frequently and you don’t know
why, there could be an underlying problem and you should see your
doctor.
*********************************************************
Give ginger a try. People have been taking ginger for stomach troubles for thousands of years, and modern research suggests that it works. When your stomach is turning upside down, you can soothe it fast by drinking a little ginger tea. Or take ginger supplements, which are just effective.
Have a little cola. Doctors aren’t sure why it works, but cola syrup, which you can get fro some pharmacies, appears to keep stomachs calm. Ginger ale is also effective, although it’s best not to drink it straight out of the can. Pour a glass and let it go flat. Then drink it down, doctors advise.
Brew some chamomile (babunah) tea. Herbalists often recommend chamomile tea for soothing an upset stomach. You can buy chamomile at most grocery or natural food stores.
Give your stomach a break. When you’re seeing green and your stomach is doing its upside-down thing, you don’t want to be eating a lot of rich, hard-to-digest foods. Instead, keep your diet simple. Doctors recommend eating “clear” foods, such as broth or Jell-O, or easy-to-digest carbohydrates like potatoes, rice, or toast.
Take some B Vitamins. Your body uses B vitamins to help metabolize proteins and fats. When you’re feeling nauseated, taking a B-complex multivitamin may help you feel a little bit better.
Put acupressure to work. Oriental doctors believe that pressing on certain parts of the body can help stop nausea fast. They recommend pressing on the inside of your wrist, about an inch above the crease where it joins your hand. Maintain the pressure for about fifteen seconds; repeat as often as necessary.
Practice mind over motion. Some people are able to beat nausea by deliberately taking their minds as far away from their upset tummies as possible. The next time you’re feeling sick, shut your eyes and imagine a peaceful, soothing scene. It could be a beautiful sunset or sunny spot in the garden. Give yourself time to really focus on the scene – imagine how it looks, feels, and sounds. The more detail you can imagine, the less nausea you’ll have.
Hold still. Researchers have found that moving around can disturb the balance mechanism in the inner ear, which makes nausea worse. To keep your stomach calm, it is a good idea to sit or stand upright, and to move your head as little as possible.
MUSCLE PAIN
We usually don’t give a lot of thought to how our muscles are doing. As long as we can do the basics – hoisting a child, hauling out the garbage, or carrying a box of books upstairs – we take them for granted. Then one day we push them a little harder than usual and spend the next few days limping about. At that point it’s hard to think about anything else.
Your body has more than 650 muscles, from the tiny muscles in the face to the enormously strong muscles in the thighs. Your body’s muscles account for about half your body weight, and they consume roughly one-fourth of the total calories you take in. Even when you’re sleeping, the muscles do a lot of work. If they’re not exercised regularly, or if you push them too hard, they’re likely to get hurt.
Aching muscles usually recover quite quickly – if you take fast action. Here are a few things you’ll want to try.
Put the pain on ice. The most powerful remedy for muscle aches is applying cold, which constricts blood vessels and slows the flow of blood, preventing swelling. If the muscle ache is in your arm or leg, you might be able to ice it down simply by putting some cubes in a plastic bag and holding them in place for fifteen or twenty minutes. If your whole body is aching, you may want to fill the bath with cool water and settle in for awhile.
Try hot and cold. Some athletic trainers recommend that people with muscle aches start out by taking a hot shower, followed by a cold-water spritz. Repeating this cycle several times can cause the blood vessels to alternately open wide and snap shut, which will help flush pain-causing lactic acid (a by-product of muscle metabolism) from the muscles.
Wrap it up. For worse-than-average muscle pain, doctors recommend compressing the muscle by wrapping it with a gauze strip or a special compress bandage. Putting gentle pressure on a muscle will help prevent swelling and inflammation. Don’t wrap the bandage too tightly, however, it could cut off circulation.
Raise it up high. Another way to help prevent swelling and ease the pain is to elevate the sore muscle above the level of you heart.
Take advantage of aspirin. This tried-and-true pain remedy works as well for muscle aches as for other kinds of pain. Ibuprofen also is effective. Although acetaminophen will help ease pain, it has little effect against inflammation. Pain reliever labels should indicate which are effective in relieving muscle pain.
Put your hands to work. Rubbing a muscle is one of the best ways to ease the aches and pains. Massage – whether you’re doing it to yourself or it’s being done to you – improves the flow of blood and other fluids through the area and helps carry away muscle waste products that cause pain. It’s safe to massage most muscle injuries, but you may find that it’s simply too painful. If that’s the case, don’t bother – it may do more harm than good.
Take time to warm up. The best way to prevent muscle pain is to take a few minutes to warm up before doing any strenuous physical activity. You don’t have to do anything fancy. Just jogging in place for a few minutes or stretching your legs, back, shoulders, and chest will help keep the muscles loose and limber so that they’re less likely to get hurt.
Get your vitamins. Research has suggested that getting plenty of antioxidant vitamins – especially vitamins C and E – in your diet can help prevent muscle injuries. These vitamins are effective because they help block the effects of harmful oxygen molecules in the body called free radicals, which otherwise can contribute to tissue damage and pain. The best sources for vitamin C include fresh fruits and vegetables. Vitamin E is only found in a few foods, like nuts and cooking oils, which is why many doctors recommend taking vitamin E supplements.
Pour a sports drink. ‘Athletic’ drinks such as Gatorade are high in carbohydrates and electrolytes, and some experts believe that drinking them when you’re physically active can help prevent muscle soreness later on.
Your body has more than 650 muscles, from the tiny muscles in the face to the enormously strong muscles in the thighs. Your body’s muscles account for about half your body weight, and they consume roughly one-fourth of the total calories you take in. Even when you’re sleeping, the muscles do a lot of work. If they’re not exercised regularly, or if you push them too hard, they’re likely to get hurt.
Aching muscles usually recover quite quickly – if you take fast action. Here are a few things you’ll want to try.
Put the pain on ice. The most powerful remedy for muscle aches is applying cold, which constricts blood vessels and slows the flow of blood, preventing swelling. If the muscle ache is in your arm or leg, you might be able to ice it down simply by putting some cubes in a plastic bag and holding them in place for fifteen or twenty minutes. If your whole body is aching, you may want to fill the bath with cool water and settle in for awhile.
Try hot and cold. Some athletic trainers recommend that people with muscle aches start out by taking a hot shower, followed by a cold-water spritz. Repeating this cycle several times can cause the blood vessels to alternately open wide and snap shut, which will help flush pain-causing lactic acid (a by-product of muscle metabolism) from the muscles.
Wrap it up. For worse-than-average muscle pain, doctors recommend compressing the muscle by wrapping it with a gauze strip or a special compress bandage. Putting gentle pressure on a muscle will help prevent swelling and inflammation. Don’t wrap the bandage too tightly, however, it could cut off circulation.
Raise it up high. Another way to help prevent swelling and ease the pain is to elevate the sore muscle above the level of you heart.
Take advantage of aspirin. This tried-and-true pain remedy works as well for muscle aches as for other kinds of pain. Ibuprofen also is effective. Although acetaminophen will help ease pain, it has little effect against inflammation. Pain reliever labels should indicate which are effective in relieving muscle pain.
Put your hands to work. Rubbing a muscle is one of the best ways to ease the aches and pains. Massage – whether you’re doing it to yourself or it’s being done to you – improves the flow of blood and other fluids through the area and helps carry away muscle waste products that cause pain. It’s safe to massage most muscle injuries, but you may find that it’s simply too painful. If that’s the case, don’t bother – it may do more harm than good.
Take time to warm up. The best way to prevent muscle pain is to take a few minutes to warm up before doing any strenuous physical activity. You don’t have to do anything fancy. Just jogging in place for a few minutes or stretching your legs, back, shoulders, and chest will help keep the muscles loose and limber so that they’re less likely to get hurt.
Get your vitamins. Research has suggested that getting plenty of antioxidant vitamins – especially vitamins C and E – in your diet can help prevent muscle injuries. These vitamins are effective because they help block the effects of harmful oxygen molecules in the body called free radicals, which otherwise can contribute to tissue damage and pain. The best sources for vitamin C include fresh fruits and vegetables. Vitamin E is only found in a few foods, like nuts and cooking oils, which is why many doctors recommend taking vitamin E supplements.
Pour a sports drink. ‘Athletic’ drinks such as Gatorade are high in carbohydrates and electrolytes, and some experts believe that drinking them when you’re physically active can help prevent muscle soreness later on.
MOTION SICKNESS
There’s a lot to be said for the good old days when people got around mainly by foot power. Cars, boats, and airplanes may get us there faster, but our stomachs don’t always appreciate the difference. Nearly everyone has motion sickness from time to time, and some folks can’t even ride across town without sitting by an open window.
Motion sickness is essentially caused by breakdown in communication. Your eyes are telling your body that you’re barely moving, while your other senses know very well that you’re rocking along. The brain doesn’t like the confusion, and it responds by sending nausea signals.
If you’re prone to motion sickness, you’ll never stop it entirely – you certainly won’t be first inline to try the new roller coaster at the amusement park. But doctors have found a few ways to help your various senses work together and also to keep the stomach calm. Here is what some doctors advise.
Stay active. If you’ve ever taken a long road trip you know it’s the passengers and not the driver who get car sick. Researchers have found that keeping your brain busy is one of the best ways to stop the queasies. An obvious solution is to put yourself in the mind active. Some people play mental games, while others identify license plates. The busier you are, the more stable your stomach will be.
Sit up front. Researchers have found that passengers who sit in the front seat of a car usually have less nausea than those in the back – probably because when you’re sitting up front it’s easier to see the car’s motion, which helps keep the other senses from sending contradictory – “We’re moving! No, we’re not!” – signals to the brain.
Scan the horizon. Wherever you’re sitting, it’s a good idea to let your eyes scan the horizon. Giving your brain the big-picture view can help keep nausea at bay.
Settle your stomach with ginger. Long used by sailors to keep their stomachs calm, ginger has been shown to be as effective at stopping nausea as some over-the-counter drugs. Ginger tea is effective, although many experts recommend taking ginger supplements, which you can get from health food stores. Take a few capsules before leaving and continue taking them as you travel, following the directions on the label.
Put something in your stomach. Researchers have found that an empty stomach becomes very irritable and unstable and much more prone to nausea. Before getting in the car or on the boat, stop and eat something first. You’re better off eating easy-to-digest carbohydrates, such as rice and potatoes, than high-fat foods, which are hard to digest.
Press for relief. Some experts believe that putting pressure on a certain point on the wrist, called an acupressure point, will help stop motion sickness. The point is located in the middle of your wrist, palm-side up, about three centimeters above the crease. When your stomach starts acting up, exert gentle pressure for as long as it takes to get relief. You can even buy elastic writs bands (called SeBands) that automatically press on this point. The bands are often sold in boating supply stores.
Close the book. Some people are lucky enough to be able to read when they’re in motion, but most folks who are prone to motion sickness find it’s about the worst thing to do. Your eyes see the book and send a message that you’re sitting still, but the other senses know otherwise – and this can lead to motion sickness.
Motion sickness is essentially caused by breakdown in communication. Your eyes are telling your body that you’re barely moving, while your other senses know very well that you’re rocking along. The brain doesn’t like the confusion, and it responds by sending nausea signals.
If you’re prone to motion sickness, you’ll never stop it entirely – you certainly won’t be first inline to try the new roller coaster at the amusement park. But doctors have found a few ways to help your various senses work together and also to keep the stomach calm. Here is what some doctors advise.
Stay active. If you’ve ever taken a long road trip you know it’s the passengers and not the driver who get car sick. Researchers have found that keeping your brain busy is one of the best ways to stop the queasies. An obvious solution is to put yourself in the mind active. Some people play mental games, while others identify license plates. The busier you are, the more stable your stomach will be.
Sit up front. Researchers have found that passengers who sit in the front seat of a car usually have less nausea than those in the back – probably because when you’re sitting up front it’s easier to see the car’s motion, which helps keep the other senses from sending contradictory – “We’re moving! No, we’re not!” – signals to the brain.
Scan the horizon. Wherever you’re sitting, it’s a good idea to let your eyes scan the horizon. Giving your brain the big-picture view can help keep nausea at bay.
Settle your stomach with ginger. Long used by sailors to keep their stomachs calm, ginger has been shown to be as effective at stopping nausea as some over-the-counter drugs. Ginger tea is effective, although many experts recommend taking ginger supplements, which you can get from health food stores. Take a few capsules before leaving and continue taking them as you travel, following the directions on the label.
Put something in your stomach. Researchers have found that an empty stomach becomes very irritable and unstable and much more prone to nausea. Before getting in the car or on the boat, stop and eat something first. You’re better off eating easy-to-digest carbohydrates, such as rice and potatoes, than high-fat foods, which are hard to digest.
Press for relief. Some experts believe that putting pressure on a certain point on the wrist, called an acupressure point, will help stop motion sickness. The point is located in the middle of your wrist, palm-side up, about three centimeters above the crease. When your stomach starts acting up, exert gentle pressure for as long as it takes to get relief. You can even buy elastic writs bands (called SeBands) that automatically press on this point. The bands are often sold in boating supply stores.
Close the book. Some people are lucky enough to be able to read when they’re in motion, but most folks who are prone to motion sickness find it’s about the worst thing to do. Your eyes see the book and send a message that you’re sitting still, but the other senses know otherwise – and this can lead to motion sickness.
MORNING SICKNESS
If you’ve never had a baby before, the first few months of pregnancy can definitely take some getting used to. The problem isn’t weight gain or food cravings. The real problem is trying to get through an entire day without dashing for the bathroom. It’s called “morning sickness,” but your stomach doesn’t wear a watch. Morning, noon, or night – you can never be sure when your stomach is going to start feeling queasy.
Doctors aren’t sure what causes morning sickness or why it affects some women and not others, or some pregnancies and not others. Here’s what they do know. Morning sickness usually occurs between the sixth and thirteenth week of pregnancy, and it generally starts to settle down after that. It’s thought that changing levels of hormones or blood sugars are probably responsible.
Morning sickness isn’t dangerous, and it is common (as though that makes you feel any better). But it can be dreadfully uncomfortable. Here are a few way to keep your stomach calm.
*************************************************************
WHEN TO SEE THE DOCTOR
Morning sickness can make you feel miserable, but it’s a normal part of
pregnancy. The exception is it you’re also losing weight or you can’t eat
anything all day long. When morning sickness is this severe, for your sake
and the baby’s sake you need to call your doctor immediately.
*************************************************************
Keep crackers at your bedside. One of the best foods for beating morning sickness is unsalted crackers. Doctors often recommend that women who are expecting morning sickness eat crackers first thing in the morning and as often during the day as they wish. Putting food in your stomach will help keep it calm. Crackers are easy for the body to digest, making them the perfect “queasy food.” You may even want to keep the crackers right by your bedside to eat the minute you wake up; otherwise, by the time you get dressed it might be too late.
Pour a little ginger. Ginger has been used for ages for easing a variety of stomach troubles, and many doctors feel it’s an effective remedy for morning sickness. You can buy ginger tea at health food stores. Or take ginger supplements, which appear to work just as well.
Eat early and often. When your stomach is on edge, you don’t want to overburden it by eating too much all at once. Most women find that eating several small meals a day is more comfortable than having a few large ones.
Drink plenty of fluids. When you’ve been vomiting because of morning sickness, your body loses valuable fluids – and dehydration will make your stomach even more unsteady. It’s a good idea to drink as much water as you comfortably can – at least eight to twelve glasses a day, doctors say. If you’d like something with a little taste, juices and sports drinks also are good.
Have a frozen treat. Many women find that frozen-fruit bars, the ones made with real juice, can hit the spot when nothing else wants to stay down. They’re slightly sweet, so they help replace sugars you may be losing if you’re vomiting. They’re also filled with water, so they can help satisfy your daily fluid need.
Let your stomach be your guide. There are no hard and fast rules for choosing “comfort” foods. Some women do best with bland foods like rice and crackers, while others prefer salads, beans, or fresh vegetables. You’ll just have to experiment a bit to see which foods cause the fewest problems – and which you’ll want to avoid. As a rule, doctors say, you should avoid fried or very strong-flavored foods, since they’re often hard to digest and are more likely to trigger morning sickness.
Get some fresh air. When you’ve been in a stuffy room and your stomach won’t hold still, getting a breath of fresh air can help calm things down. Just opening the window can help settle your stomach. Better yet, take a walk. Many doctors recommend mild exercise for all pregnant women, especially those with morning sickness.
Doctors aren’t sure what causes morning sickness or why it affects some women and not others, or some pregnancies and not others. Here’s what they do know. Morning sickness usually occurs between the sixth and thirteenth week of pregnancy, and it generally starts to settle down after that. It’s thought that changing levels of hormones or blood sugars are probably responsible.
Morning sickness isn’t dangerous, and it is common (as though that makes you feel any better). But it can be dreadfully uncomfortable. Here are a few way to keep your stomach calm.
*************************************************************
WHEN TO SEE THE DOCTOR
Morning sickness can make you feel miserable, but it’s a normal part of
pregnancy. The exception is it you’re also losing weight or you can’t eat
anything all day long. When morning sickness is this severe, for your sake
and the baby’s sake you need to call your doctor immediately.
*************************************************************
Keep crackers at your bedside. One of the best foods for beating morning sickness is unsalted crackers. Doctors often recommend that women who are expecting morning sickness eat crackers first thing in the morning and as often during the day as they wish. Putting food in your stomach will help keep it calm. Crackers are easy for the body to digest, making them the perfect “queasy food.” You may even want to keep the crackers right by your bedside to eat the minute you wake up; otherwise, by the time you get dressed it might be too late.
Pour a little ginger. Ginger has been used for ages for easing a variety of stomach troubles, and many doctors feel it’s an effective remedy for morning sickness. You can buy ginger tea at health food stores. Or take ginger supplements, which appear to work just as well.
Eat early and often. When your stomach is on edge, you don’t want to overburden it by eating too much all at once. Most women find that eating several small meals a day is more comfortable than having a few large ones.
Drink plenty of fluids. When you’ve been vomiting because of morning sickness, your body loses valuable fluids – and dehydration will make your stomach even more unsteady. It’s a good idea to drink as much water as you comfortably can – at least eight to twelve glasses a day, doctors say. If you’d like something with a little taste, juices and sports drinks also are good.
Have a frozen treat. Many women find that frozen-fruit bars, the ones made with real juice, can hit the spot when nothing else wants to stay down. They’re slightly sweet, so they help replace sugars you may be losing if you’re vomiting. They’re also filled with water, so they can help satisfy your daily fluid need.
Let your stomach be your guide. There are no hard and fast rules for choosing “comfort” foods. Some women do best with bland foods like rice and crackers, while others prefer salads, beans, or fresh vegetables. You’ll just have to experiment a bit to see which foods cause the fewest problems – and which you’ll want to avoid. As a rule, doctors say, you should avoid fried or very strong-flavored foods, since they’re often hard to digest and are more likely to trigger morning sickness.
Get some fresh air. When you’ve been in a stuffy room and your stomach won’t hold still, getting a breath of fresh air can help calm things down. Just opening the window can help settle your stomach. Better yet, take a walk. Many doctors recommend mild exercise for all pregnant women, especially those with morning sickness.
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