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.
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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.
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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.
Monday, May 11, 2009
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.
***********************************************************
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.
MIGRAINES
Migraine headaches can be ferociously painful. People who get migraines simply cannot function during an attack. They lose days from work and often get physically ill. It’s not uncommon during an attack for people to lock themselves in a dark room, praying that the pain will go away.
All migraines cause pain, but different varieties cause other symptoms, as well. Classic migraines, may cause auras – strange visual changes that can make you see sparkling or flashing lights or zigzag lines. People with classic migraines may develop blind spots and are often intensely sensitive to light. The aura usually begins about half an hour before the pain sets in, and then it disappears.
Unlike classic migraines, common migraines don’t cause auras. Instead, some people with common migraines may experience emotional changes, including depression, before attacks. A third type of migraine, called the complicated migraine, is a combination of classic and common migraines. People with complicated migraines will have auras before the pain, which don’t always go away once the headache begins. In fact, the auras may last longer than the pain itself.
Doctors still aren’t sure what causes migraines. They appear to be related to the alternation expansion and contraction of blood vessels in the brain. Women are three times as likely as men to get migraines, and there appears to be a hereditary link. And for some reason, migraines rarely occur during pregnancy.
Migraines can be extremely serious and doctors usually treat them with powerful prescription drugs. But there are also things you can do at home to blunt the pain and possible help prevent them from coming back.
Cool it down. At the first sign of an attack, splash your face with cold water, then apply an ice pack wrapped in towels to your head and lie down in a dark, quiet room The ice will act to constrict blood vessels, reducing irritation of nerves in the head.
Head for bed. Doctors agree that sleep is one of the best ways of stopping a migraine. It’s not always easy to sleep when you’re in pain, of course, but it’s worth giving it a try. Turn our the lights, breathe slowly and deeply, and do everything possible to relax. If you’re able to sleep, there’s a good chance you’ll wake up pain-free.
**************************************************************
WHEN TO SEE THE DOCTOR
There’s nothing simple about migraines. They’re hard to treat, hard to
prevent, and ten to recur. Most people with migraines learn the best tricks for
handling them at home – turning out the lights, for example, or just taking it
easy. But is the headaches are accompanied by seizures or severe confusion,
or if the pain is significantly different or more severe than usual, you should
call your doctor right away.
**************************************************************
Relax often. Prevention may be your best bet when it comes to migraines. Research suggests that reducing stress and relaxing will help reduce the risk of migraines. This only works if you do it regularly, however. In fact, people who don’t relax very often are more likely to get migraines during vacations or on weekends that at other times – probably because the body has become so accustomed to an adrenaline-fueled lifestyle that it’s unable to adapt to the change. It’s essential to make rest and relaxation a regular part of your schedule, doctors say.
Watch what you eat. Certain foods are notorious migraine triggers. The worst offenders include red wine, chocolate, aged cheese, milk, chicken livers, meats preserved with nitrated (like, hot dogs, and delicatessen meats), and anything prepared with monosodium glutamate (MSG).
Have a handful of nuts. Researchers have found that people prone to migraines often get too little magnesium in their diets. Along with dark green leafy vegetables and fruits, nuts are an excellent source of this important mineral, which has been shown to relax the muscles, including muscles in the head and scalp. Other magnesium sources are brown rice, spinach, oatmeal, potatoes, bananas, beans, and yogurt.
Stay in shape. Doctors have found that people who stay in shape are less likely to have migraines than those who are more sedentary – probably because people who exercise tend to have less stress as well as better circulation and stronger blood vessels. It’s good idea to get some aerobic exercise – by walking, jogging, swimming, biking, or even dancing – three or four times a week.
Although exercise can help prevent migraines, it’s not a treatment. Moving around when you’re in the midst of an attack will make you feel worse not better.
All migraines cause pain, but different varieties cause other symptoms, as well. Classic migraines, may cause auras – strange visual changes that can make you see sparkling or flashing lights or zigzag lines. People with classic migraines may develop blind spots and are often intensely sensitive to light. The aura usually begins about half an hour before the pain sets in, and then it disappears.
Unlike classic migraines, common migraines don’t cause auras. Instead, some people with common migraines may experience emotional changes, including depression, before attacks. A third type of migraine, called the complicated migraine, is a combination of classic and common migraines. People with complicated migraines will have auras before the pain, which don’t always go away once the headache begins. In fact, the auras may last longer than the pain itself.
Doctors still aren’t sure what causes migraines. They appear to be related to the alternation expansion and contraction of blood vessels in the brain. Women are three times as likely as men to get migraines, and there appears to be a hereditary link. And for some reason, migraines rarely occur during pregnancy.
Migraines can be extremely serious and doctors usually treat them with powerful prescription drugs. But there are also things you can do at home to blunt the pain and possible help prevent them from coming back.
Cool it down. At the first sign of an attack, splash your face with cold water, then apply an ice pack wrapped in towels to your head and lie down in a dark, quiet room The ice will act to constrict blood vessels, reducing irritation of nerves in the head.
Head for bed. Doctors agree that sleep is one of the best ways of stopping a migraine. It’s not always easy to sleep when you’re in pain, of course, but it’s worth giving it a try. Turn our the lights, breathe slowly and deeply, and do everything possible to relax. If you’re able to sleep, there’s a good chance you’ll wake up pain-free.
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WHEN TO SEE THE DOCTOR
There’s nothing simple about migraines. They’re hard to treat, hard to
prevent, and ten to recur. Most people with migraines learn the best tricks for
handling them at home – turning out the lights, for example, or just taking it
easy. But is the headaches are accompanied by seizures or severe confusion,
or if the pain is significantly different or more severe than usual, you should
call your doctor right away.
**************************************************************
Relax often. Prevention may be your best bet when it comes to migraines. Research suggests that reducing stress and relaxing will help reduce the risk of migraines. This only works if you do it regularly, however. In fact, people who don’t relax very often are more likely to get migraines during vacations or on weekends that at other times – probably because the body has become so accustomed to an adrenaline-fueled lifestyle that it’s unable to adapt to the change. It’s essential to make rest and relaxation a regular part of your schedule, doctors say.
Watch what you eat. Certain foods are notorious migraine triggers. The worst offenders include red wine, chocolate, aged cheese, milk, chicken livers, meats preserved with nitrated (like, hot dogs, and delicatessen meats), and anything prepared with monosodium glutamate (MSG).
Have a handful of nuts. Researchers have found that people prone to migraines often get too little magnesium in their diets. Along with dark green leafy vegetables and fruits, nuts are an excellent source of this important mineral, which has been shown to relax the muscles, including muscles in the head and scalp. Other magnesium sources are brown rice, spinach, oatmeal, potatoes, bananas, beans, and yogurt.
Stay in shape. Doctors have found that people who stay in shape are less likely to have migraines than those who are more sedentary – probably because people who exercise tend to have less stress as well as better circulation and stronger blood vessels. It’s good idea to get some aerobic exercise – by walking, jogging, swimming, biking, or even dancing – three or four times a week.
Although exercise can help prevent migraines, it’s not a treatment. Moving around when you’re in the midst of an attack will make you feel worse not better.
MENSTRUAL CRAMPS
Nearly every woman will have menstrual cramps in her life. But for some women, the cramps are severe not just occasionally but month after month. Doctors call this condition dysmenorrheal. It literally means “difficult monthly flow,” and that’s an understatement. In many cases, the cramps are accompanied by other problems, such as nausea, diarrhea, or overall achiness.
It’s unfortunate, but cramps are a normal part of menstruation. But that doesn’t mean you can’t get relief. There are a number of strategies that will help reduce monthly pain. Here are a few you may want to try.
Try some soothing heat. Putting a hot water bottle or a heating pad on your abdomen will help ease the discomfort of cramps. As long as you keep the temperature at safe levels, you can leave the heat in place for about twenty minutes at a time, and repeat it every few hours throughout the day. Taking a hot shower or a long bath can also be very soothing, doctors say. A little pampering can do wonders.
Put your trust in medications. For most women, over-the-counter pain pills such as aspirin and ibuprofen are very effective at stopping cramps. These drugs block the effects of chemicals in the body called prostaglandins, which are responsible for causing much of the pain. You can take these drugs when cramps begin, but they will be more effective if you take them a day or two ahead of time and continue until the cramps go away.
*********************************************************
WHEN TO SEE THE DOCTOR
Mild menstrual cramps are normal, but they shouldn’t be agonizing. If
you’re experiencing a lot of pain, or if your menstrual periods are
getting less regular or you’re bleeding heavily, it’s important to see
your doctor. Cramps can be a symptom of a number of underlying
problems, including endometriosis, pelvic inflammatory disease, or
even cysts or tumors. Your doctor will want to do a pelvic exam, and
possibly blood and urine tests, to make sure nothing serious is going
on. In addition, she may prescribe drugs to help relieve the pain.
*********************************************************
Take a long walk. Doctors aren’t sure why, but evidence suggests that walking, swimming, or other forms of exercise make cramps less troublesome.
Stretch of relief. For quick relief from cramps, try this stretch: Get on your knees, then sit back so your bottom rests on your heels. Bend forward until your chest is resting on your thighs and your forehead is touching the floor. Hold the stretch for a minute or two. Many women swear that it’s the best and quickest way to quiet cramps.
Give up coffee for a few days. For some women, giving up caffeine – found not only in coffee, but also in chocolate, cola, and some teas – helps make menstrual cramps less severe. You don’t have to give up caffeine entirely – just for a few days until the cramping subsides.
Get plenty of minerals. Doctors say that getting enough calcium, an element found mainly in dairy foods; and magnesium, which is found in beans, whole-grains, as well as in a variety of vegetables, can be very helpful for reducing cramps.
It’s unfortunate, but cramps are a normal part of menstruation. But that doesn’t mean you can’t get relief. There are a number of strategies that will help reduce monthly pain. Here are a few you may want to try.
Try some soothing heat. Putting a hot water bottle or a heating pad on your abdomen will help ease the discomfort of cramps. As long as you keep the temperature at safe levels, you can leave the heat in place for about twenty minutes at a time, and repeat it every few hours throughout the day. Taking a hot shower or a long bath can also be very soothing, doctors say. A little pampering can do wonders.
Put your trust in medications. For most women, over-the-counter pain pills such as aspirin and ibuprofen are very effective at stopping cramps. These drugs block the effects of chemicals in the body called prostaglandins, which are responsible for causing much of the pain. You can take these drugs when cramps begin, but they will be more effective if you take them a day or two ahead of time and continue until the cramps go away.
*********************************************************
WHEN TO SEE THE DOCTOR
Mild menstrual cramps are normal, but they shouldn’t be agonizing. If
you’re experiencing a lot of pain, or if your menstrual periods are
getting less regular or you’re bleeding heavily, it’s important to see
your doctor. Cramps can be a symptom of a number of underlying
problems, including endometriosis, pelvic inflammatory disease, or
even cysts or tumors. Your doctor will want to do a pelvic exam, and
possibly blood and urine tests, to make sure nothing serious is going
on. In addition, she may prescribe drugs to help relieve the pain.
*********************************************************
Take a long walk. Doctors aren’t sure why, but evidence suggests that walking, swimming, or other forms of exercise make cramps less troublesome.
Stretch of relief. For quick relief from cramps, try this stretch: Get on your knees, then sit back so your bottom rests on your heels. Bend forward until your chest is resting on your thighs and your forehead is touching the floor. Hold the stretch for a minute or two. Many women swear that it’s the best and quickest way to quiet cramps.
Give up coffee for a few days. For some women, giving up caffeine – found not only in coffee, but also in chocolate, cola, and some teas – helps make menstrual cramps less severe. You don’t have to give up caffeine entirely – just for a few days until the cramping subsides.
Get plenty of minerals. Doctors say that getting enough calcium, an element found mainly in dairy foods; and magnesium, which is found in beans, whole-grains, as well as in a variety of vegetables, can be very helpful for reducing cramps.
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