Aerobic exercise: Top 10 reasons to get physical

Regardless of age, weight or athletic ability, aerobic exercise is good for you. See why — then prepare yourself to get moving!

At least 30 minutes of daily aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. See how aerobic exercise affects your heart, lungs and blood flow. Then get motivated to reap the rewards!

How your body responds to aerobic exercise

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.
What aerobic exercise does for your health

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and more efficient. Consider 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

1. Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
2. Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
3. Ward off viral illnesses. Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
5. Manage chronic conditions. Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.
6. Strengthen your heart. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear. Aerobic exercise boosts your high-density lipoprotein (HDL), or "good," cholesterol and lowers your low-density lipoprotein (LDL), or "bad," cholesterol. The potential result? Less buildup of plaques in your arteries.
8. Boost your mood. Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
9. Stay active and independent as you get older. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
10. Live longer. People who participate in regular aerobic exercise appear to live longer than those who don't exercise regularly.

Start slowly

Aerobic activity is safe for most people, but sometimes it's important to get a doctor's OK first — especially if you have a chronic health condition. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.

Other options might include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

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20 top tips for curing mouth ulcers

Tips and advice for mouth ulcer relief

Here are some simple and effective tips that can be used to prevent mouth ulcers or treat ulcers and sores in the mouth. If you have mouth ulcers that are persistent or severe, you should seek advice from a healthcare professional to rule out any serious underlying cause.

1. Mouth ulcers can be the result of a lack of vitamin C. Drink plenty of orange juice.

2. Create a mouthwash with water and a small amount of sodium bicarbonate to cleanse the mouth.

3. Fresh coconut milk is an excellent liquid to gargle with. Use three or four times a day to keep the mouth clean and ease the pain of an ulcer.

4. If you don’t have any coconut milk, rinsing and gargling with cold and then hot water can be beneficial for an ulcer.

5. Also, adding a little salt to water and gargling with it can aid healing.

6. Crisps, toast and nuts can have sharp edges. When chewed, these can cause small cuts to the lining of the mouth. If the cut becomes infected it can lead to an ulcer (especially avoid these foods if you prone to mouth ulcers anyway). Also avoid chewing gum which can cause you to bite the inside of your mouth.

7. Peppermint oil is great for immediate relief from the pain and irritation of an ulcer.

8. Raw onions are good for ulcers as they contain sulphur. Eat them in salads.

9. A cold tea bag placed on an ulcer will give relief and the tannin will dry out the sore.

10. Over the counter antacids (Rennie, Remegel etc.) can help lower the acidity levels in the mouth and prevent the onset of mouth ulcers.

11. Don’t use a hard bristled toothbrush.

12. Change your toothbrush on a monthly basis.

13. Use toothpaste that has sodium bicarbonate rather than a fluoride heavy paste.

14. Warm vinegar and half a tablespoon of salt rinsed around the mouth three times a day for thirty seconds is great for healing ulcers but a little painful.

15. Chew Tulis (also known as holy basil leaves) five or six times a day and then sip water.

16. Rinse around your mouth with milk of magnesia to coat mouth ulcers and provide soothing relief.

17. Make sure your diet contains plenty of soured milk products such as yoghurt, cottage cheese and buttermilk (unless you have a dairy intolerance).

18. Indian gooseberry root bark powder (1tsp) coupled with honey (1tsp) makes a paste that can be applied directly onto the ulcer to provide relief and healing.

19. Cut out animal protein for a couple of weeks (fish, meat) as this increases acidity in the body and slows down the healing process.

20. Beer! Great excuse to have a drink but swish it around your mouth and you’ll get relief from your ulcers.

copied from "www.gotosee.co.uk/healtharticles"

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Do Eye Exercises Improve Vision?

Though it may sound like a strange notion to be doing a work-out for your eyes, eye exercises actually can improve your vision. You may not be able to throw away your glasses or contacts but some exercises can definitely tone your eye muscles which can help your eyes focus more easily and also alleviate eye strain, which is great if you spend a lot of time staring at a computer screen. Before you start your exercises here are a few tips to get you warmed up:

* Remove your glasses or contact lenses.
* Bathe your eyes or add a few drops of lubricating solution so that your eyes are not dry and scratchy.
* Relax and breath deeply, focusing on your eyes.
* Exercises your eyes regularly, preferably at least 2-3 times each day.

A Work-Out For Eyes
These exercises help to strengthen the muscles which will give you clearer vision and prevent eye strain. You should start to notice a difference after only a few days of exercising.

* Rolling Round The Clock
Look straight ahead of you. Imagine that you are looking at the face of a giant clock. Keeping your head still, move your eyes slowly to each number on the clock face in a clockwise direction. Now repeat this movement in an anti-clockwise direction. Next, look up at the number twelve, stretching your eye muscles as much as you can, now down at the six. Then stretch to the three, and across to the nine.

* Squeeze-Stretch
Squeeze your eyes into as tight a ball as you possibly can and hold then there for three seconds. Now open then and stretch them as wide as you can for three seconds. Repeat this exercise five times.

* Focus Shifting
Hold up a finger or a pencil in front of you, about 6 inches away. Choose another object, e.g. a chimney or tree etc. at least 20 feet (6 metres) away. You can then use these as your near and far points respectively. Then you should alternate between the objects both near and far, you should look at each for around two seconds at a time. Repeat this exercise for 2-3 minutes.

* Cupping
Rub your palms together until they are warm. Place your cupped palms over each open eye and hold them there for 20-30- seconds. Allow your eyes to relax in the darkness. Take long deep breaths then remove your hands and blink slowly.
* Temple Contemplation Place your fingers gently on your temples and rub them with a light rotating movement.
Close eyes and focus on the feeling of your upper eyelids touching your lower eyelids. Open for 3 seconds. Repeat 10 times. Now keep your fingers still and blink lightly and quickly as fast as you can 10 times. If you feel any movement under your fingertips then you are blinking too hard. This is a sign of stress.

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Hair Tips for Different Types

How the hair appears and feels is an outer indication of our inner health - and can be as unpredictable as the weather. Gorgeous, glossy hair is anyone's crowning glory, but it can be hard to maintain our manes in optimum condition. Use the wrong products and it shows. The first and most important step is to identify your hair's present type so that your washing and grooming routine is compatible and makes the most of your hair. To define your hair type, examine how hair appears both the day before you wash it as well as the day after.
Pay special attention to the scalp - it may be in a different condition. To see the scalp, stand with your back against a mirror and angle a hand mirror to the side top of your head to check.

Normal Hair Type
Regardless of natural texture, normal hair tends not to deviate between oily or dry, but is manageable and lies soft and smooth with a good gloss.

How to Maintain:
It's obviously in nourished condition so keep with the TLC, balanced diet and exercise. If and when it does 'play up' into another type, pinpoint possible triggers and treat accordingly. As it is, don't over-wash or over-condition - let its beauty be.

Dry Hair Type
Dull and lacklustre looks, brittle to the touch and at risk of splitting are all dry hair characteristics. At worst, it comes in tandem with a dry, flaky scalp caused by lack of lubricating sebum from the sebaceous glands. Seasonal change, sun damage to central heating or over-processing with chemical treatments can all 'bake' hair this way. On the plus side, dry hair often means naturally full hair that volumises very well, able to hold styles with ease.

Dry Hair Tips:
Gentleness is key across washing to styling. Avoid irritating scalp with strong or perfumed products or a mish-mash mix and match range of treatments and salon processes. Wash regularly with a mild and/or moisturising baby or organic shampoo, paying extra attention to conditioning.

Intensive, deep-heat, leave-on conditioning packs are an ideal weekly healing treat. Avoid heated appliances, back-combing and further breakage by constricting hair into scraped back, tight styles. Stimulate the scalp with fingertip massage all over the hairline to increase blood circulation and elasticity - when wet or dry. Take cod liver oil or increase your intake of oily fish and Vitamin B complex from brewer's yeast to nuts and eggs. Keep close watch on your scalp and if it turns to itching or inflammation, get it specialist checked.

Oily Hair Type
Lank, limp, always appearing in need of a wash, thanks to the sebaceous glands in overdrive. If dandruff's also about, this build-up's evidence that excess oil is slowing the process of dead cell shedding. Positively with this type, hair really does shine when fresh and doesn't need much, if any, conditioning. It's also the best hair type to counteract the drying effects of chemical processes like bleaching and colouring.

Oily Hair Tips:
Ignore old advice about over-shampooing over-stimulating the sebaceous glands. Scalp cleanliness is essential for oil control, therefore wash daily or on alternate days. Stay away from strong 'stripping' shampoos and most chemical-laden, commercial anti-dandruff shampoos. Look instead for mild, natural based cleansing products that balance hair. A final cold rinse blast with a few drops of lemon or cider vinegar can help the scalp as well as hair's acid mantle. Eliminate strong stimulants and junk food from the diet.

Combination Hair Type
A mix of oily scalp and dry hair together create the most problematic hair type. Here, the scalp can feign dryness to the point of flaking with dandruff. What's actually happening is that the hair shaft's drying out due to oil running into the dandruff scales and not along the rest of the hair shaft. Dual action's needed to combat this two in one condition. Attend to the dandruff separately, followed by a gently moisturising shampoo for dry hair with rich conditioner on hair ends only.

Combination Hair Tips:
Various reasons could be behind hair behaving in this way. It could be as a result of hormonal imbalance or nutritional deficiency. If the condition persists, consider seeking medical and/or trichological advice. In addition, gentle Eastern forms of exercise from t'ai chi to yoga can be used to calm the body back into balance.

Any Hair Type Tips
As hair's the outward manifestation of physical change in the body, the following can all contribute to hair that makes you want to hibernate, so take extra care with hair during life's 'hairy' times. These include menstruation, low oestrogen level post pregnancy, bouts of anaemia or general illness, important/stressful live events from exams to emotional grief.

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Men's Skin Maintenance

The first thing that people notice about you is your face. The key to a great looking face is healthy skin. Here are some top tips to help you put your best face forward:

Cleansing
Men have larger pores than women and their skin is generally 20 percent oilier. This means that your skin gets dirtier which makes deep cleansing very important. This will keep your pores clear from blockages and your skin healthy and young looking. Choose cleansing products that contain as few chemicals as possible. There are plenty of organic brands out there. Always avoid using deodorant soaps on your face because they contain harsh cleansing ingredients and leave a detergent film behind. This will irritate your skin and will clog your pores. You can't beat a good scrub for healthy, clean and young looking skin. It will remove dead cells and leave the surface of your face feeling soft and smooth. The scrub should be strong without being damaging. Avoid scrubs that contain rough elements like ground bits of nut or seed extracts, as they will tear and damage skin. Moisturising is a necessity. Again, the product with the least amount of chemical additives is the best. Always use a light moisturiser on your face after cleansing and shaving and don't forget your neck. For an intensive moisture treatment use pure vitamin E, or aloe vera oil.

Toning
Because you spend a lot of time outside, environmental pollutants play a major role in your skin's health. Toning helps keep your face clear and firm. As skin ages, it needs to work harder to maintain its elasticity. Astringents and toners with glycolic or alpha hydroxyl acids work the best for toning the face. These acids actually can reduce the pore size, and help avoid ingrown hairs.

Enhancing
Depending on your skin type (oily, dry or combination) and the time of year, there are different products that enhance your skin. Different treatments will have very different results. After shaving, you need to moisturise with a product that has absolutely no alcohol in it. Avoid heavy fragrant after-shave products too, as they can irritate the skin. Skin that is too shiny doesn't look healthy, just greasy. Blot the excess oils away. Don't forget about your lips. Find a balm that has an SPF of at least 15 in it. Peppermint oil has a nice feel and will keep your lips looking marvellous.

Protection
Healthy skin is young looking skin. There are preventative techniques that can promote the best skin possible and keep it looking its best longer. Remember that your skin is a mirror of your overall body health. Here are the key techniques:

* Avoid over exposure to the sun. Sun damage leads to hyper pigmentation (brown spots) which can develop into serious skin disease. Excessive exposure can also exaggerate and thicken fine lines. Use and SPF 15 or higher on all exposed skin, especially on your face.

* Stay in shape. Exercise promotes capillary functioning which can decrease premature aging. It also increases oxygen to the tissues which keeps skin looking young.

* Eat right. Maintain a healthy diet which is balanced in vitamins and minerals.

* Avoid excess alcohol, smoking, fatigue and stress. Not only can these factors lead to premature aging, they also decrease facial circulation making you look older.

copied from " www.safecosmetics.co.uk "

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Fertility Drugs Do Not Increase Ovarian Cancer Risk

A large study of infertile women in Denmark concluded that using fertility drugs does not increase a woman's risk of developing ovarian cancer.

The study was the work of researchers from the Danish Cancer Society at the Institute of Cancer Epidemiology in Copenhagen, and The Juliane Marie Center at Copenhagen University Hospital, and was published online on 5 February in bmj.com.

Over the past thirty years or so scientists have argued about whether using fertility drugs increases the risk of ovarian cancer. Studies have yielded conflicting results and many women and their doctors remain concerned, especially in those cases where women have several cycles of fertility treatment, or who never become pregnant.

For the study, Dr Allan Jensen assistant professor of cancer epidemiology at the Danish Cancer Society, and colleagues, examined the records of 54,362 women with infertility problems who attended Danish fertility clinics between 1963 and 1998. This is the largest group of infertile women to be studied in this way, and of these, 156 women had ovarian cancer.

Jensen and colleagues looked for links between four types of fertility drugs (gonadotrophins, clomiphene citrate, human chorionic gonadotrophin, and gonadotrophin releasing hormone) and ovarian cancer over an average period of 16 years. The median age at first evaluation of infertility was 30 years (ranging from 16 to 55 years) and at the end of follow up it was 47 (ranging from 18 to 81).

They adjusted the figures to rule out effects from other risk factors and found no overall increased risk for ovarian cancer linked to use of any of the fertility drugs. There was also no increased risk among women who had 10 or more cycles of treatment or among women who did not get pregnant.

However, they did find a statistically significant increase in risk of the most common serious type of ovarian cancer in those women who took the drug clomiphene, but decided this was a "chance association".

The researchers concluded that:

"No convincing association was found between use of fertility drugs and risk of ovarian cancer."

In a prepared statement they said the results were "generally reassuring", but they did point out that many of the participants had not yet reached the peak age for ovarian cancer, which is in the early 60s (most of the women in this study were in their late 40s at the end of follow up), so they will be continuing to monitor them.

They also said that any potential side effects of fertility drugs should be balanced against the physical and psychological benefits of a pregnancy made possible only through their use, particularly in this day and age when more and more women are infertile and choose to have their first child later in life.

In an accompanying editorial, Dr Penelope Webb of the Queensland Institute of Medical Research, wrote that the study results were reassuring and give further evidence that fertility drugs do not significantly increase ovarian cancer risk, but they do not rule out the possibility of small increases in risk.

According to the US Centers for Disease Control and Prevention (CDC), over 20,000 women were diagnosed with ovarian cancer in the US in 2004, making it the second most common gynecologic cancer (the first being endometrial cancer, carcinoma of the lining of the uterus). Ovarian cancer causes more deaths than any other gynecologic cancer, but it accounts for only about 3 percent of all cancers in women.

Ovarian cancer is not easy to detect and many women don't find out they have it until it has reached an adavanced stage. Symptoms include pain in the pelvis or abdomen, back pain, feeling tired all the time, bloating feeling in the stomach, more frequent and/or difficult urination, upset stomach or heartburn, vaginal discharge. Pain during sexual intercourse can also be a symptom.

"Use of fertility drugs and risk of ovarian cancer: Danish population based cohort study."

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A Healthy Prostate: Tips From UCLA's Jonsson Cancer Center

Prostate Cancer is the most frequently diagnosed cancer in men. More than 218,000 men will be diagnosed with prostate cancer this year alone, and more than 27,000 will die. June is Prostate Cancer Awareness Month, and with Father's Day approaching, it's a great time think about the ways men can keep their prostates healthy and be proactive about cancer prevention. "Prostate cancer and problems urinating caused by benign prostatic enlargement affect the vast majority of men as they age," said Dr. Christopher Saigal, an assistant professor of urology and a researcher at UCLA's Jonsson Cancer Center. "It makes sense to do what you can to avoid a foreseeable problem with your health".


-- Maintain a healthy weight and exercise regularly.

-- Eat five or more servings of fruits and vegetables every day. Tomatoes, watermelons, pink grapefruits, guava and papaya contain lycopene, a powerful antioxidant, and have been touted as prostate healthy. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale also are good choices.

-- Limit your intake of red meat, especially high-fat or processed meats, and limit your intake of high-fat dairy products.

-- Tell your doctor if you have a family history of prostate cancer. Having a father or brother with prostate cancer more than doubles a man's risk of developing this disease.

-- Include more soy in your diet from sources such as tofu, soy nuts or soy flour or powders.

-- Avoid tobacco and alcohol.

-- Include in your diet selenium-rich foods such as wheat germ, tuna, herring and other seafood and shellfish, beef liver, kidney, eggs, sunflower and sesame seeds, cashews, mushrooms, garlic and onions. Selenium reduces risk of prostate cancer.

-- Get screened. PSA blood test and digital rectal exams are recommended annually, beginning at age 50. Men at high risk, such as African American men or men with a strong family history of prostate cancer should begin testing at age 45.

UCLA's Jonsson Comprehensive Cancer Center comprises more than 240 researchers and clinicians engaged in disease research, prevention, detection, control, treatment and education. One of the nation's largest comprehensive cancer centers, the Jonsson center is dedicated to promoting research and translating basic science into leading-edge clinical studies. In July 2006, the Jonsson Cancer Center was named the best cancer center in California by U.S. News & World Report, a ranking it has held for seven consecutive years.

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3 Tasty, Healthy Tongue Twisters

The antioxidant action of polyphenols, such as those found in red grapes, gets lots of credit for protecting the heart. But can you name any of them?

If you're up on your health reading, you might recognize these tongue twisters: resveratrol, quercetin, and catechin. Red wine has these polyphenols in abundance. You'll also find them in a less concentrated form in whole red grapes and red grape juice. Are you getting enough polyphenols? Better stock up. High intake is associated with as much as a 40 percent drop in heart disease risk.

There's no clear-cut recommendation for daily polyphenol intake. Daily intake values are usually established to help people avoid deficiency syndromes, but low polyphenol intake isn't necessarily associated with any deficiencies. It's just that they're really good for your health in general.

Quercetin, catechin, and resveratrol, the polyphenols found in red grape products, reduce cardiovascular disease risk in several ways: They keep blood cells from sticking together and forming clots, they prevent free radical damage better than vitamins C and E, and they counter the kind of inflammation that makes a mess of blood vessel walls. And researchers recently discovered yet another action: These polyphenols inhibit a biochemical change within heart cells that leads to heart rhythm disorders and heart failure.

If you're eating a wide variety of foods -- especially lots of colorful fruits and vegetables -- you're probably getting enough polyphenols. Aim for five servings of vegetables and four servings of fruit daily, and you'll very likely have your bases covered.

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Top tips for healthy eyes

Statistics suggest that by the time we reach 60, one in 12 of us will be blind or partially sighted. As it is National Eye Health Week (December 10-16), we find out how to slow the march of time and ensure you and your family enjoy good sight for years to come.

Forget a healthy sex drive or even being able to walk - given the choice most of us would sacrifice both of those if it meant we didn't lose our ability to see, according to the latest research.
It's the sense we apparently value above all others, yet looking after our sight seems to be a hit-and-miss affair, with half the population mistakenly thinking that not sitting too close to the TV, reading in a good light, and wearing an eye mask at night is enough to protect their eyes, according to a survey by eye care manufacturers Bausch & Lomb.

In reality, a regular eye test is one of the most effective safeguards, particularly as we get older when we are more at risk of eye conditions such as glaucoma and AMD (age-related macular degeneration).

But Iain Anderson, chairman of The Eyecare Trust, which is promoting the benefits of eye tests for the elderly during National Eye Week, points out: "Research figures suggest that more than four million OAPs miss out on vital sight tests every year - despite the fact that eye examinations for the over 60s have been free on the NHS for eight years."

And Dr Susan Blakeney, optometric advisor for The College Of Optometrists says research shows that more than one in 10 people have never had their eyes tested.

She says: "The eyes are one of the most amazing parts of the body. They can process 36,000 bits of information every hour, and in a normal life span the eye will generate almost 24 million images of the world around us. Yet people often underestimate how important it is to look after them."

And she warns: "Many wrongly assume that because they can apparently see clearly there cannot be anything wrong with their eyes. While that is a good sign, it doesn't necessarily mean your eyes are absolutely healthy, as in the early stages some eye conditions may have symptoms that can only be detected by an optometrist."

She recommends that in general people have their eyes tested at least once every two years, or more often if advised by an optometrist.

"Wearing sunglasses even in winter to protect the eyes from UV rays, giving up smoking which can more than double the risk of some eye conditions such as AMD, and having a balanced diet, which includes leafy green vegetables, are all key ways to protect eyes."

Follow our guide, with advice from the experts, to keep your eyes healthy…

EYE MYTHS
Wearing someone else's glasses may damage your eyes.
This just isn't true, although you may not be able to see very well with them and may get a headache or double vision, you won't come to any harm from wearing glasses that are not your prescription (unless you're driving a motor vehicle).

Watching TV too much or too closely will damage eyes.
Kids will be delighted to know that this warning isn't true, but parents can fall back on the fact too much viewing can make your eyes tired or cause a headache. You're particularly vulnerable if TV's viewed in the dark when you are effectively looking at a moving light, like a torch.


Masturbation makes you go blind.
No, the only correlation between the two is that semen contains a large amount of zinc and a deficiency in zinc (although nearly impossible to achieve solely by masturbating) will cause a decline in a person's vision.

Exercising eye muscles can allow you to 'throw away your glasses'.
People (normally) need specs because of the shape and size of their eye (i.e. their eyes are too big or too small). Exercises won't help this.

Not wearing your glasses will make you depend upon them less.
If you don't wear your glasses you may become more accustomed to the blur and won't remember how bad it is, and thereby think that your eyes have got better (when they haven't).

Eating carrots improves eyesight.
There's some truth in this as carrots are a source of vitamin A, which is important for the eyes. Before embarking on an all-carrot diet, bear in mind that it's more important for eye health to have a balanced diet that supports your all-round health. Poor nutrition is implicated in diseases such as age-related macular degeneration (AMD).

Using your eyes too much can wear them out.
Your eyes will last for a lifetime if they are healthy (or have conditions that are treatable). Eye health has nothing to do with the number of hours you use them.


Holding books up close will damage a child's eyes.
Where or how a child holds a book has no effect on the health of the eyes or the need for glasses. Sometimes children find it more comfortable to read close-up and their good focusing ability makes it easy for them to do so.

EATING FOR EYES
Prof Ian Grierson, head of the ophthalmology unit, Liverpool University, recommends a rocket, pear and cheese Salad as one meal to help boost eye health.

It's a recipe from his book, Vegetables for Vision - Nature's Supplements for Eye Health (Indigo Creative Marketing, £14.50).

The salad serves two, and uses: 100g (4oz) washed rocket or mixed leaves, 3 pears - any type, one lemon, 15ml (1tbsp) walnut oil or virgin olive oil, 35g (1 1/2oz) Edam, Stilton or Danish Blue, 10ml (2tsp) sesame seeds.

Spread salad leaves in a bowl, peel and core pears and slice. Cover with lemon juice and add oil. Sprinkle cheese and sesame seeds on the top and a good pinch of pepper. Add fresh figs if in season.

EYE EXERCISE
"Keep eye muscles in good shape by holding a pencil three inches from your face and focus on the tip," says Dr. John Hill, senior eye surgeon at Optimax, which specialises in laser surgery.


"Move it away to arms length and then bring it forward again." Exercises can sometimes help to alleviate eyestrain from too much reading or computer work, but do take regular screen breaks.

EYE SUPPLEMENTS
A supplement could help boost your nutritional health and to help safeguard eye health.

Bausch & Lomb's Ocuvite Lutein contains antioxidant vitamins C and E, zinc and copper, and 6mg of lutein, a carotenoid found in leaf green vegetables.

It's available from Boots, Tesco and independent pharmacies, priced £7.49.

Those suffering tired, dry eyes could soothe them with Bausch & Lomb's Hycosan eye drops. It's a preservative-free formula which costs £12.99 for three months supply, from opticians or independent pharmacies.

EYE CONDITIONS
Age-related Macular Degeneration may not have as much public recognition as conditions such as glaucoma or cataracts but Andrew Lotery, Professor of Ophthalmology at Southampton University, believes it is "a hidden epidemic".

He says: "It's the commonest cause of vision loss in the western world for those over 60, and is thought to affect more than three million people in the UK."

There are two forms, wet and dry, and women are more likely to suffer than men. Distortion of central vision, fuzzy lines and shapes, and sensitivity to light, can all be symptoms that the macula is beginning to deteriorate.

There may be a dark spot in the centre of the vision and you may see shapes and lights that are not really there.

Prof Lotery advises: "Those who have problems with their eyesight, or sudden changes such as reduced vision that doesn't clear up within a day or so should consult a specialist urgently."

CONTACT LENS SAVVY
Almost three quarters of contact lens wearers are risking the health of their eyes because of their dirty habits, according to a study by The College of Optometrists.

Its research found that one in five people lick their lenses before putting them in their eyes, 15% will pick a lens up off the floor and put it in without cleaning it (women are the worst culprits), while 70% (especially men) keep their lenses in for far too long every day.

LENS GUIDANCE
Never sleep in contact lenses, unless an optician says you can, and only wear them for the maximum amount of time recommended by him. Have an annual check up.

Don't use tap water to clean lenses as it contains bacteria that could affect them and end up blinding you.

Don't wear anyone else's contact lenses, a lens that is chipped or damaged, or the wrong lens in the wrong eye.

If you wear re-usable lenses clean them in between usage, and always wash hands before you put in lenses.

National Eye Week runs" www.eye-care.org.uk "

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Diabetes meal plans & a healthy diet

What is a diabetes meal plan?
A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with our schedule and eating habits. The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help keep your weight on track. Whether you need to lose weight or stay where you are, your meal plan can help.

People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications, and exercise to help manage their blood glucose levels.

This might sound like a lot of work, but your doctor and/or dietitian can help you create a meal plan that is best for you. When you make healthy food choices, you will improve your overall health and you can even prevent complications such as heart disease, some cancers, and hypertension.

There are many ways to help you follow your diabetes meal plan. Some ways are following the Food Guide Pyramid, Rating your Plate, Exchanges Lists, and Carbohydrate Counting. They are all different but hopefully one is right for you.


What is a healthy diet?
A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke. Healthy eating includes eating a wide variety of foods including vegetables, whole grains, fruits, non-fat dairy products, beans, and lean meats, poultry and fish. There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber over those that are processed.

People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favorite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol.

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Making Healthy Food Choices

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

* Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
* Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.

* Include dried beans (like kidney or pinto beans) and lentils into your meals.
* Include fish in your meals 2-3 times a week.
* Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
* Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
* Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
* Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.
* Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
* Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Copied from " www.diabetes.org/nutrition-and-recipes "

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Top ten inflammation fighters

Keep injuries at bay with our inflammation-busting guide

Inflamed?
Having to cancel doubles because of that niggling tennis elbow may be worse for your health than you may think. A study by the Harvard School of Public Health found that inflammation of any kind (even gum disease) is linked to an increased risk of cancer. Put these foods on the menu and ensure it’s your health that does the swelling.

Pineapples
With its potent cocktail of vitamins, antioxidants and enzymes, pineapple is an all-body, anti-inflammation piña colada. “It also protects against colon cancer, arthritis, and macular degeneration,” says health food and fitness coach Lynn Grieger (www.lynngrieger.com). Sink 120ml two or three times a week (but watch for the cocktail umbrella, which can cause choking and embarrassment.)

Olive oil
The really good stuff can get as pricey as petrol, but the extra-virgin variety of Italy’s best export since Latin is rich in beneficial monounsaturated fats. “The fatty acids and polyphenols reduce inflammation in cells and joints,” explains Grieger. The journal Nature also found that a drizzle is as effective as ibuprofen at reducing inflammation. 10ml a day will let you enjoy la dolce vita properly.

Cherries
Eating a whole cake before each one isn’t the best way to consume them, but “research by the U.S. Department of Agriculture shows that eating 45 cherries a day can lower the risk of tendonitis, bursitis, arthritis, and gout as well as reducing the risk of chronic diseases and metabolic syndrome,” says Susan Bowerman of the Center for Human Nutrition at the University of California. Don’t practise tying the stalks with your tongue in public.

Dark chocolate
Pass the After Eights, just not too many of them: while the flavonoids in dark chocolate reduce the inflammation that can cause a stroke, heart attack, or embolisms, it’s still chocolate and high in calories. Don’t copy your girlfriend’s “denial – binge – denial” strategy. Instead, Bowerman recommends “limiting yourself to one mini (15g) bar a day.” Don’t bother smearing your face with anything less than 70% cocoa.

Turmeric
It may not seem this way when your tongue is about to burst out of your skull, but curry can help keep swelling down. Curcumin, which gives turmeric – and your chicken madras – its tang and colour, has anti-tumour, anti-arthritis, and anti-inflammatory properties. A curry-based study at the University of California found it also inhibits the growth of the plaques associated with Alzheimer's, which means you won’t forget how expensive the poppadums were last time.

Fatty fish
Keep fishing about for the right words? Herring, mackerel and other oily fish contain a decent dose of omega-3 fatty acids, which protect the brain from damaging inflammation. “But stay away from farmed fish,” warns Bowerman. “They contain bad levels of omega-6 fatty acids.” Four 180g servings a week will also lower your risk of colorectal cancer.

Flaxseed
If you’d rather sleep with the fishes than eat them, get your essential fatty acids from land-based sources. Rich in protein and fibre, these seeds can easily be added to your morning cereal or yoghurt. Their oil is high in alpha linolenic omega-3s, which puts them next to oily fish on the list of heart-healthy fare. “They’re a great brain food, too,” chimes in Ryan Andrews, director of research at Precision Nutrition. Aim for 10g of ground flaxseed a day.

Almonds
Doctors all over Britain are prescribing cholesterol pills – perhaps they should be giving these out in blister packs, too. These energy-providing nuts lower bad cholesterol and regulate your blood sugar levels, preventing any cardiac tremors. The amino acids also bolster testosterone levels and muscle growth, so chomp through a handful a day and remain low on the heart attack Richter scale. “Leave the skins on for extra antioxidants,” adds Bowerman.

Apples
An apple a day... becomes kind of bland after a couple of months. But stick with it, as it contains quercetin – also found in the skin of red onions - which reduces swelling of all kinds as well as your susceptibility to allergies, heart attack, Alzheimer's, Parkinson's, and prostate and lung cancers. If possible, pluck out a Red Delicious, which are the most anti-inflammatory.

Wholegrains
The real deal when it comes to carbs, oatmeal, wheat flour, barley and brown rice are high in fibre, which calms inflamed tissues, while keeping the heart strong and the colon healthy. But beware: “Some things advertised as ‘whole grain’ can be high in fat, which actually increases inflammation,” says Grieger. Check the label and steer clear of anything with more than 6.5g fat.

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Isometric abdominal training

Washboard abdominals without ever moving a muscle

What is it?
Our fascination with rock-hard and chiselled abdominals goes right back to the ancient Greeks and their gods of Olympia who showed us what a cast iron stomach is all about.

Isometric abdominal training (IAT) involves a series of abdominal contractions performed in a static position and free from changes in joint angles. The muscles are activated and held at a constant length as opposed to being allowed to flex or extend. In other words, the abdominals are tensed and kept in the same position with the levels tensed and held constant.

Who should do it?
Put simply, anyone who wants rippling abdominals. Although IAT is especially useful for people with injuries that limit their range of movement and allows rehabilitation around damaged joints to occur. In addition, studies have shown that IAT can increase max strength by 20% in compound exercises such as; the clean, deadlift, and shoulder press. Increases in isometric abdominal strength will also benefit anyone who does rugby, football, combat sports and running.

How does it work?
Because muscle fibres are pulled from both ends of the contracting muscle, as opposed to just a section of the muscle, IAT involves higher-intensity muscle activation, which causes your body to recruit more muscle fibres per contraction than regular flexion or extension training. The response from your body is muscle growth and increased muscle efficiency – stronger abs

How do I do it?
For muscle growth to occur, you should aim to hold the position for about10 - 30 seconds. The focus must be on peak muscle contraction and then maintenance of this for the desired time period.

The exercises
Decline static holds
Side bridge
Plank
Lying leg holds
Isometric stomach flattener

Top exercise
Static push
This should be performed with a partner

1) Lie flat on the floor.
2) Raise your knees so they are directly above your hips.
3) Keep your heel above knee height.
4) Now your partner places their hands on your shins and pushes downwards for between 10-30 seconds.
5) You must contract your abs isometrically to resist your heels from dropping below knee height.

Tip: To reach peak contraction, boxing coaches will often throw medicine balls into the abdominals of their fighters, forcing them to contract hard.

Words by James King

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16 stress-busters

Find your inner calm with these tips
1 Throw your head back
Now shout loudly. "Shout and screaming is a great way to let go of all that pent-up tension that causes stress," says Neil Shah, from The Stress Management Society www.stress.org.uk.

"Rather than risk being carted off to the asylum by shouting in the streets, let off some steam cheering on your local football team, or heading to a sports bar. The added social contact will help you unwind even quicker," he adds.

2 Take a tip from the ladies..
And take a nice, hot bubble bath. Ok, you might feel a bit stupid, but who's going to know? The warmth of the water will relax tense limbs and a nice, long soak will help clear your mind. And if you add a splash of Radox Sleep Easy Herbal Bath (£1.69 from chemists), which contains lavender, you'll relax even further.

3 Smile
Nat King Cole had it right when he sang: "Smile though your heart is aching."
"The brain cannot easily hold contrary emotional states simultaneously - so if you want to feel more smiley, then smile more," says Dr Phillip Hodson, a psychotherapist from The British Association for Counselling and Psychotherapy (www.bacp.co.uk).

"But if smiling is good, laughing is even better," says Andrea Sangster from the Stress Management Society (www.stress.org.uk). "A good belly laugh exercises your abdominal muscles and gets fresh air into your lungs. Think of it an internal workout."

4 Play with your balls
Stress balls that is. The act of squeezing a stress ball or a hand exerciser tenses the muscles in both your hand and your arm. Holding the ball for a second or two and then releasing it relaxes the muscle, causing the tension to leave your arm and hand, thereby relieving stress.

5 Have more sex
Scottish scientists have discovered yet another reason why you should be slipping under the sheets. According to their research, sex is an excellent way to relieve stress, with the benefits from one session keeping you stress-free for up to a week.

6 And... breathe...
Where would we be without breathing? Probably blue, gasping for air and convulsing in the corner truth be told; but breathing does more than just keep you alive. "When you're stressed you tend to take shallow breaths which doesn't get enough oxygen to your brain and body. However if you try deep breathing exercises, they help reduce your stress and relax," says Sangster.

Next time you are feeling stressed, try holding your breath and counting to five. Breathe out slowly through your mouth, and in again through your nose.

7 Walk away
Or try to distance yourself from what is making you stressed. Counting to 10 will help you to move away from the situation mentally as well as giving you 10 valuable seconds to re-think the screaming-fit you were about to unleash on your unsuspecting co-workers.

"Going for a short walk around the block is also a good way to physically distance yourself from a stressful situation," says Shah. Chirping birds, children laughing in the playground and nature in bloom will soon remind you of the good in the world and the act of walking will help release some of those fight-or-flight endorphins that stress has left careering around your body.

8 Be realistic
"Much of stress is self-induced from setting yourself ridiculously tight deadlines or by procrastinating," says Shah.

That work report will always take you twice as long as you had time-budgeted for once you factor in proof-reading, tea breaks, and the other ‘little things' like eating and sleeping.
Take one thing at a time. Learn to prioritise urgent tasks and allot yourself enough time to complete your tasks, therefore reducing stress before it even starts.

9 Leave your work at work
While we all want to appear the model employee, there is more chance of appearing so if you are not a sleep-deprived wreck, muttering in the corner.

Aim to create a calm atmosphere at home by leaving your work worries behind, and try not to bring home any extra work, even if that means having to get to the office a bit earlier the next morning.

10 Brush it off
"Paint your home calming colours such as soft blue," says Brewer. "Research shows that exposure to shades of blue can lower blood pressure, improve sleep and reduce pain perception. In contrast, exposure to red light has the opposite effect, raising blood pressure and feelings of stress as it triggers release of adrenalin."

11 Get organised
You got up late and now have five minutes to leave the house. One of your shoes is in a tangle of bedclothes, the other in the cupboard under the stairs, and your brief case is no-where to be seen. Sound like you?
Being organised will cut morning stress in half. Get into the habit of leaving your shoes, jacket and brief case by the front door and picking out what you want to wear the night before.

"Make a list of everything you need to remember in the morning and set your alarm five minutes earlier, even if this means you just spend those five minutes in bed contemplating the day ahead," says Brewer.

12 Break it down
When faced with mammoth tasks, avoid stress by breaking them down into smaller chunks. "It's far less stressful to aim to write three paragraphs before lunch than it is to complete a whole report by the end of the day," says Shah.

Make ‘To Do' lists and tick of your accomplishments. This will make you feel less stressed as you will see how much you have already achieved and make you realise that no task is insurmountable.

13 Eat Nemo
Australian researchers have discovered that eating oily fish such as salmon and sardines can help lower stress levels. This is because oily fish are jam-packed full of omega-3 fatty acids which help your nervous system to function properly and reduce the affects of hostility and aggression.

Most fish are also filled with stress-fighting vitamin B12 which plays a role in the production of serotonin; nature's Prozac.

14 Diet and exercise
Surprise, surprise! But the fact is; a healthy body is better equipped to dealing with, and fighting stress. "Exercise not only burns of the excess adrenaline cause by stress, but it will help release serotonin which will make you feel happier and calmer," says Shah.
Vitamin C is an excellent stress buster. According to Psychology Today (www.psychologytoday.com), people who have high levels of vitamin C not only get less stressed; they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.

Words by Nicky Williams

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Sexual stamina

Keep it up as long as you want to with these tips

Think big on your first night
The first time she sees your penis there should be no doubt in her mind about how much you want her. She needs to see that lust in the stiffness of your penis. “Seeing your penis in all its glory will make her feel desired,” says Lou Paget, a sex educator and author of The Big O (Random House).

So, if you think the first day is on its way – if she’s invited you to hers for the first time after quite few a dates for example – save yourself. Lay off the self-love for about two or three days beforehand to make your erection its biggest and strongest when you finally go for it. And, when it comes to taking off your boxers, flex your abs muscles as you do so – this forces blood into the head, making it swell momentarily.

Go easy on your anniversary
It’s all too easy to get carried away with the champagne when you’re romancing the missus or celebrating your birthday, for example. But, if you want to be explosive later on, you’d better hold back on flicking that bottle cork. Alcohol depresses testosterone levels and champagne speeds its absorption – that means you’re less likely to be able to keep it up later on.

Massage gets you back in the game
Once you’ve shot your load, you might think the game’s over, but you can reduce the time of your refractory period (that’s the period in between ejaculation and another erection). Ask your girlfriend to give you a massage. Not only does this keep her involved and stimulated by touching you, it relieves tension in your thrusting muscles, improving blood flow and encouraging a new erection.

Harness that morning glory
It’s your natural sleep cycle that creates a tent in your sheets as the dawn breaks – not sexual stimulation caused by dreaming about your workload. If your erection wakes you up, head for a shower. You’re now a woman’s dream – clean, fresh and ready for action. She’s also far more likely to give your penis some oral loving if she knows it’s fresh out of the wash. Enjoy.

Words by Men's Health "www.menshealth.co.uk"

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Side-step cancer

Six steps to side-stepping cancer

Let it lingerie
As if the act itself of jumping on the good foot and doing the bad thing wasn’t reason enough, there is now a cast-iron argument for consistent conjugal rights. According to the Cancer Council of Victoria in Melbourne, men who ejaculate most between the ages of 20 and 50 are least likely to develop prostate cancer, that nether-region nasty being the largest threat to an adult male’s health. Guys who ‘cleaned the pipes’ more that five times a week were 33% less at risk of prostate tumours, so you’re going to have a few tricks up your sleeve if you’re planning on screwing cancer that often. A fancy box full of the finest frilliness should work for a while at least. After that you’re on your own.

Sweet and sauer
It’s as German as frankfurters, obsessive organisation and slapstick humour and it sounds like Helmut Kohl in a bad mood, yet a serving of sauerkraut with your dinner is just the thing to give cancer the zwie-fingered salute. A study by the Journal of Agricultural and Food Chemistry into the health benefits of the pickled cabbage concluded that it is a stern cancer inhibitor. The fermentation of the cabbage produces a substance called isothiocyanate, a compound which has been found to prevent the growth and spread of cancer, particularly in the colon, lung and liver. The study found the ‘kraut to be stricter against the spread of the disease than raw or cooked cabbage, so if you’re serious about dodging the odds make sure you go Deutsch at dinner.

Get a head-break
Phones used to be phones; they rang, you picked up because you didn’t know who was calling, and then you put it down and walked away. These days, however, the wafer thin slice of wizardry is always with you, and men spend more time on their phones than ever. Unfortunately, too many minutes with your radiation magnet stuck to your face can damage more than your bank balance. The American Journal of Epidemiology found that those who used their phone several hours a day were more likely to develop cancers, with people talking more than average a worrying 50% more at risk of salivary gland tumours. Leaving the dangerous device on the side and picking up a piece of Bluetooth, Bakelite history will give your head a rest from the radiation and let you speak easy.

Blinds wide shut
Being stirred by the morning sun may seem unlikely at the murky end of the calendar, but artificial and natural light in the evening or morning can interrupt the production of melatonin, a hormone which regulates sleep patterns, protects our immune system and according to work at the University of Texas Department of Cellular and Structural Biology inhibits the growth of many types of cancer cells, especially prostate. Researchers found that even the meekest of light can stop the pineal gland from releasing melatonin into the blood, so blocking out the blinding shine will keep you sleeping soundly, feeling healthy and out of the shadow of the Big C.

Having a skin-full
Just because the beach bag has been long banished to the recesses of the loft doesn’t mean you shouldn’t dust off your summer skincare routine. According to Cancer Research UK, skin cancer is the most common form in the UK, with 72 000 cases reported last year. One third of that number were under 50, young adults between the ages of 15-34 were most likely to develop the disease and although women are at double the risk of melanoma, us men are more likely to die from it. A moisturiser with added SPF 15 protection will keep your skin, clean, fresh and blissfully free of burns and blisters whether you’re in enjoying the rays in St Tropez or the rain in St Helens.

Whey to go
Much like Hannibal from the A-Team, we love it when a plan comes together and, as it happens, your fitness and nutrition plan could already be giving cancer the heave-ho. According to recent research your post-workout portion of protein not only increases your muscles measurements like it’s supposed to, but it gets big on the not-so-big-C for good measure. The Arkansas Children’s Research Institute found that whey protein works to protect healthy cells while attacking cancerous ones. If you’re not shaking it up already, then a bespoke blend of protein powder will get you lifting more, shrugging off cancerous cells by selectively depleting them of glutathione and increasing levels of the tripeptide in the honest-to-goodness ones. Best not to light up one of Hannibal’s cigars to celebrate though.

Liked that? Read these: cancer does prostate cancer cause impotence how to check for testicular cancer lung cancer lung cancer prognosis man prostate prostate cancer symptom prostate cancer treatment skin cancer symptom testicular cancer symptom

Copied from "www.menshealth.co.uk"

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General Playa Health and Safety Tips

A few tips for staying healthy on the playa while you attend Burning Man.

Use hand sanitizer:
Use the hand sanitizer after using the porta potties. Apply it faithfully and liberally. If a station is empty, locate a Black Rock Ranger and let them know so it can be re-stocked.

Running after the water trucks:
DO NOT run after water trucks that are spraying water on roads for dust control to cool down or bathe. The water in these vehicles is full of bacteria and could make you sick. The playa gets very slick when water is applied to it and falling is another risk.

Regarding food:
Drink only bottled water or water that you know the origin of. Do not accept water from camps that you have doubts about, and do not share water bottles and canteens with other people.

Keep the refrigerated food in your camp colder than 41 degrees at all time. Restock the ice frequently and use a thermometer to make sure it is staying cold. If it becomes warm, bacteria will begin to grow and multiply and you will get sick as a result of eating it. This precaution applies to cut fruits such as melon as well.

If you are heating food, bring it to a full rolling boil or use a stem thermometer to make sure it gets to an internal temperature of at least 165 degrees Fahrenheit. Do not undercook fish, chicken or other raw foods of an animal origin. They are especially dangerous.
Do not hold any food out of temperature more than 3 hours. Bacteria numbers by that time will be such that food borne illness will be very likely.

Keep the food surfaces in your camp as clean as you can. Wash your dishes in soapy water and rinse them in water that has 2 teaspoons of bleach added for every gallon of water. Dirty dishes can breed bacteria and make you ill.

Be cautious about where you eat and drink. While sharing is a great part of the Burning Man experience, food sharing has inherent risks associated with it. Be very careful about eating a food that you are offered if you are not sure that it has been prepared safely. Food sharing camps that are permitted by the Nevada State Health Division have been inspected and meet the minimum standards for cleanliness and food safety. We are on the playa every day. If you are unsure about a food sharing venue, ask us and we will try and assist you. If you want to have a food sharing camp, contact Bureau of Health Protection Services for the required permit prior to the operation of the food sharing venue.

If you exhibit symptoms such as nausea, vomiting, high fever, jaundice and malaise, you may be carrying a viral pathogen that is highly contagious to others. Seek medical attention immediately and do not prepare or handle food.

Regarding the sun:
The sun is not your friend on the playa. It is a brutal source of radiation that can make you very sick and ruin your playa experience. Use hats, shades, sunscreens and shelters to minimize your dose!

We'll be on the playa:
If you have other questions that you need assistance with, ask us. We are happy to help your time at Burning Man be fun and healthy. You will know us by the Nevada State Health Division logo on our shirts.

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Healthy Eating For Kids

Children who are fifteen and older may be treated as adults for the purposes of diet. Green AppleFor those children ages fourteen and below, it is best that you consult your pediatrician to find out the appropriate caloric intake for your child.
For smaller children the following applies (but again, it's best to talk to your pediatrician):

The average 5 to 8 year-old needs about 40 calories per pound of weight, or 1,800 - 1,900 calories per day. Activity is going to have a lot to do with this, however. If your child is less active, they might need only 1,400 calories and if they are very active, they will need more.

Most dietitians recommend more than just three meals per day for kids. A good strategy is to use the 1,500 calorie eatTHISdiet plan as a guide and then supplement with nutritious snacks for your children when they are active. This means that your kids can eat the same healthy diet as you with adjustments for healthy snacks.

For healthy snacks consider the following ideas:

Grilled Cheese SandwichFor an active day:

* A half or whole peanut butter sandwich on whole grain bread
* A half or whole grilled low-fat cheese sandwich using whole grain bread
* Fruit and nut blend trail mixes (check the package for added sugar and salt)
* A bowl of healthy cereal from The Quality Calorie Diet Plan breakfast choices
* Fresh veggies cut up and served with a dipping sauce and cubes of low-fat cheese
* Low fat cottage cheese with diced fresh or canned fruit

For a treat:

* Fresh fruit
* Jello Sugar Free Pudding cups
* Jello Sugar Free gelatin cups
* Yogurt cups (make your own with 1/2 cup non-fat yogurt, a teaspoon of honey and fresh fruit
* Graham crackers
* 1/2 cup low-fat sorbet
* 1/2 cup low-fat frozen yogurt
* A root beer float made with sugar free root beer and a half cup of low-fat, low-sugar vanilla ice cream
* Frozen sugar-free fruit juice bars

If you have any concerns about your children's weight, do check with their pediatrician. He or she can help you evaluate growth patterns, as well as height and weight for age and activity levels.

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Acne Vulgaris, the 8 Stages of Acne, Skin Care, Adult Acne, and Scar Removal Options.

What is Acne Vulgaris? This is a medical term used to describe most cases of acne. It really isn't as bad as it sounds! Vulgaris doesn't mean that the acne is vulgar, only that it means that it is common.

Be aware that there are many factors that contribute to acne. First, research indicates a propensity for acne may well be inherited. Parents who had acne in their teenage and young adult years may have children who are likewise prone to having acne in their teen and young adult years.
Next, clogged skin pores are certainly a major contributing factor for acne out-breaks. When pores become clogged with an excess production of sebum and mix with dead skin cells or makeup that isn't sufficiently cleaned from the skin, problems start to develop. When skin pores are clogged, bacteria are produced and pus starts to form causing a pimple, a white head or a black head.

The most commonly accepted causes for acne are hormonal imbalances. Hormones in boys and girls may become unbalanced during puberty, during menstrual cycles, when starting or stopping birth control pills, during times of extreme stress, and at other times as well.

All of the above situations can cause the body to over produce a male hormone which causes the sebaceous glands to produce sebum. The sebum combines with dead skin cells to block pores and acne develops. So, basically, it still comes back to blocked pores.

Other causes for acne include a lack of vitamins, minerals and trace elements that the body needs to maintain a healthy skin. Vitamins A, E and B6 are especially important in maintaining healthy skin as are zinc, essential fatty acids (EFA), Chromium and Selenium.

Most diets of teenagers and young adults do not contain these vitamins, minerals, and trace elements in sufficient quantity to maintain healthy skin and to help prevent the onset of Acne.

Acne: The 8 Stages:

Full blown, Stage 8 acne doesn't usually develop overnight. Acne is progressive condition. Acne is one of the diseases that are so common that it is sometimes just disregarded as a serious problem...like the common cold. It has been estimated that 95 of people will have at least a mild case of acne at some point in their lives.

Acne, much like the common cold, is usually treated by the sufferer with over-the-counter medications that alleviate the symptoms of the disease in the belief that it will simply go away all by itself....eventually. And, it usually does but not always.

Most people throughout their life will have the occasional pimple, zit, white head or black head.

Although these pesky little outbreaks do seem to appear at the most inopportune times, they really aren't a serious problem that requires medical attention. A little over-the-counter acne facial wash to help prevent another outbreak will usually take care of the problem. It isn't a big deal. This kind of acne is referred to as Stage 0 and really nothing to be concerned about unless the acne progresses to subsequent stages.

Acne stages are graded from 0 through 8. Zero is the least severe and 8 is the most serious of the stages. The stages are as follows:

Stage 1: There will be white heads and black heads with some mild inflammation. The outbreaks will start to occur more frequently. Using products that contain Benzyl Peroxide are in order.

Stage 2: There will be some papules in addition to the white heads and black heads. Papules are skin lesions that are solid and raised but usually small. This is still considered to be a very mild case of acne. Treatment can be continued using over-the-counter products that contain Salicylic Acid.

Stage 3: Stage 3 is the same as stage 2 but with more frequent occurrences.

Stage 4-5: Pustules begin to appear. Now, it's time to schedule an appointment at a dermatologist.

Stage 6-7: Nodules and cysts are forming. Scarring is going to start happening at this stage. Your dermatologist will begin to take more drastic action.

Stage 8: Breakouts are almost continuous and include nodules and cysts. There are modern technologies that will help and your dermatologist will advise you.

Acne Skin Care:

As we know, our hair follicles secrete sebum. Sebum makes its way up the hair follicles to the skin pores where it lubricates and protects the skin. Sometimes there are oil glands which get overworked, get enlarge, and produce too much sebum. The sebum can get trapped in the hair follicle.

When this happens the pores get clogged and black heads or white heads form and the bacteria start to multiply at an alarmingly fast rate.

Once you understand this process, you can see the reasoning behind the advice about caring for skin that has black heads, white heads and pustules on it.

The first piece of advice about caring for acne infected skin is to never pick at the pimples. Don't try to pop them and drain them. This will not cure them no matter what anybody tells you. Popping them will only serve to make them worse...not better.

However, there are things that you can do that really will help.

The first thing you can do is to wash your face with a mild soap or a sulfur based soap. Wash your face with just your finger tips. Don't ever use a wash cloth as it holds germs and bacteria. Rinse your face with clean water several times to ensure you remove all traces of soap, and then pat it dry with a clean towel. Do not rub your face with the towel and never use the same towel twice without it being clean.

Take a good multi-vitamin and multi-mineral supplement every day and drink at least 8 full glasses of water (not soda) every day. The vitamins and minerals will supply nutrients that are absent from most diets and the water will help to hydrate the skin as well as to flush toxins out of your system.

If you use over-the-counter acne medications, be certain that you follow the directions carefully and that you use a good sunscreen when you are outdoors as some acne medications make the skin more prone to sunburn.

Adult Acne:

Acne is not just a problem for teenagers and young adults. Once a person survives the teenage years, you would think that they don't have to deal with the embarrassment of acne any longer, right? Well....not exactly.

The sad truth is that about 25 of women will have acne at some time in their 20s, 30s or even 40s. Although there has never been a real cause established, it is believed that most adult acne is caused by the same thing that causes teenage acne...hormonal changes.

A doctor will sometimes prescribe hormonal treatments that will clear a case of adult acne right up. As with teenage acne, adult acne is not caused by diet. Stress has often been cited as one possible cause of adult acne but that assertion has never been verified.

Treating adult acne is a bit more difficult than treating teenage acne. Adults have the concern of drying out their skin that teenagers don't normally have to deal with. Adults don't want pimples; but, they don't want wrinkles, either. A dermatologist should be consulted if the acne is long lasting or is severe.

There are many treatments that are available to adults who suffer from acne. Most of the effective treatments are only available by prescription. Adults should not use over-the-counter acne medications that are intended for the treatment of teenage acne. These products tend to dry the skin and adults need to be concerned about wrinkling as well as acne.

A case of adult acne is not a happy occurrence to say because those ugly bumps always seem to occur at the most inopportune times and while a teenager may be embarrassed by acne, an adult is even more devastated.

Fortunately, there are treatments and a dermatologist has a lot of weapons in his arsenal to fight adult acne.

Acne Scar Removal Options:

Life hardly seems fair sometimes! First, a teenager or a young adult must suffer through acne, treat it, and have to live with it...sometimes for years. Then the acne is gone; but, the scars are there as a painful reminder of the mental and emotional agony the acne sufferer had to endure.

You're right, life doesn't seem fair; but, acne is one of those sad facts of life that some if not most of us have to deal with. The good news is there is help; unfortunately, it isn't free or cheap!

There are two basic procedures that are used to remove ugly pits and scars left over from a bad case of teenage or young adult acne. Laser resurfacing is the least expensive of the two available acne scar removal procedures. Dermabrasion is the second procedure.

Laser resurfacing can be done in the dermatologist office instead of a hospital so that provides a much greater financial savings. A laser is used to remove the top layer of skin and also to tighten the middle layer of skin.

The dermatologist will use a local anesthetic to help reduce the procedure pain. It usually takes several days for the skin to heal after a laser resurfacing procedure is completed. Very often, multiple resurfacing treatments must be done to achieve the desired results.

The second procedure used to remove acne scarring is called dermabrasion. In this procedure, a rotating wire brush is used to remove the top layer of skin. The body continually produces new skin and the new layer will be smoother than the layer that was removed. It usually takes between 10 days and 3 weeks for the skin to heal after a dermabrasion treatment. Once again, multiple treatments may be required to eliminate the scarring.

Acne may seem to be a devastating condition but with proper skin routine, vitamins, and over the counter products, most cases will not be severe. Remember, proper cleansing goes a long way towards minimizing outbreaks, so don't be afraid to cleanse your face 5 - 6 times a day of more if needed.

Fight acne by being smart. Take as many preventative steps as possible to avoid situations that create the opportunity for acne to develop. If acne does afflict you, consult a qualified medical professional before deciding on a course of action.

by :
Stephen M. Seabrook, MBA
President
Nice Specialty Gifts, L.L.C.

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How To Make Your Liver Burn Fat For You Automatically?

The main function of liver is to convert food to energy, and produce chemicals and enzymes necessary to burn fat.

Liver stores iron reserves and vitamins and minerals and makes bile to digest food. It also manufactures cholesterol.

It filters and detoxifies – alcohol, wine, harmful drugs, stores energy or glucose and removes the poisons and toxins that you breathe.

Your Liver is the key organ responsible for breakdown of fat.

It is a common fact that large percentages of overweight people have malfunctioning livers.

The liver produces bile, a byproduct of blood filtering. Bile leaves the liver and is stored in the gall bladder.

When fat is eaten, the gall bladder releases bile to emulsify the fat into tiny droplets.

Without bile, fat digestion is impossible.

Since the liver is the key organ for fat digestion you must make an effort to keep the liver in very good health if you want to loose fat.

You can take care of your liver in the following manner.

Avoid unnecessary drugs.

Avoid alcohol.

Dont mix alcohol with drugs and medication.

Please be careful when using aerosol cleaners, wear a mask if possible.

Increase intake of high-fibre foods such as fresh fruits & vegetables, whole grains, breads, rice and cereals.

Avoid rich desserts, snacks and drinks.

Avoid steroids as it causes fatty liver.

If you need a natural solution for rejuvenating your lever, I recommend Aloe Vera to you.

Aloe Vera has been highly recommended by Ayurveda for rejuvenating the cells of the lever.

You must be aware that the extract of Aloe Vera has been used world wide by the cosmetic industry for rejuvenating skin cells.

Ayurveda practitioners have utilized the same cell rejuvenating property of aloeVera in India since ages.

Aloe Vera is a plant belonging to lily family that grows upto 2-3 feet tall. This plant grows mainly in hot climates.

The gel in the leaves is used for internal consumption.

Aloe Vera gel supplies the nutrients required by the internal organs of the body and speeds up the healing process. It contains the following nutrients:

Vitamins B12, C, E And Beta carotene.

Enzymes, the life force of any living being, helps to digest the foood.

Contains 20 essential Amino acids required by the body as the essential building blocks for protein.

Contains minerals like iron, manganese, potassium, calcium, chromium, copper, zinc, magnesium.

Contains powerfull anti-inflammatory agents known as plant sterols.

Contains Lignin, this is a woody substance which allows Aloe to penetrate the skin.

Salycylic acid in Aloe acts as an anti-inflammatory which helps to break down the dead tissues.

Contains natural pain killers known as Anthraquinones.

Saponins are the soapy substances which have anti microbial action.

Aloe Vera strengthens the bodies immunity and gets rid of all the sludge and waste material from areas of the bowel and liver. It supplies the liver with all the required nutrients and regulates its functioning and repairs it from inside.

Once the liver starts its normal function, fat dissolves automatically.

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