15 Reasons to Eat Organic Food

1. Organic food is higher in nutrients. In study shows organic food is higher in nutrients than traditional foods. Research shows that organic produce is higher in vitamin C, antioxidants, and the minerals calcium, iron, chromium, and magnesium.

2. They’re free of neurotoxins–toxins that are damaging to brain and nerve cells. A commonly-used class of pesticides called organophosphates was originally developed as a toxic nerve agent during World War I. When there was no longer a need for them in warfare, industry adapted them to kill pests on foods. Many pesticides are still considered neurotoxins.

3. They’re supportive of growing children’s brains and bodies. Children’s growing brains and bodies are far more susceptible to toxins than adults. Choosing organic helps feed their bodies without the exposure to pesticides and genetically-modified organisms, both of which have a relatively short history of use (and therefore safety).

4. They are real food, not pesticide factories. Eighteen percent of all genetically-modified seeds (and therefore foods that grow from them) are engineered to produce their own pesticides. Research shows that these seeds may continue producing pesticides inside your body once you’ve eaten the food grown from them! Foods that are actually pesticide factories…no thanks.

5. Buying organic helps reduce pollution in our drinking water. The US Environmental Protection Agency (EPA) estimates that pesticides pollute the primary drinking source for half the American population. Organic farming is the best solution to the problem.

6. Organic food is earth-supportive. Organic food production has been around for thousands of years and is the sustainable choice for the future. Compare that to modern agricultural practices that are destructive of the environment through widespread use of herbicides, pesticides, fungicides, and fertilizers and have resulted in drastic environmental damage in many parts of the world.

7. Independent family farmers can create a livelihood. Organic food choices grown on small-scale organic farms help ensure independent farmers. Consider it the domestic version of fair trade.

8. Most organic food simply tastes better than the pesticide-grown counterparts.
9. Organic food is not exposed to gas-ripening like some non-organic fruits and vegetables (like bananas).

10. Organic farms are safer for farm workers. Choosing organic foods means that more people will be able to work on farms without incurring the higher potential health risk.

11. Organic food supports wildlife habitats. Even with commonly used amounts of pesticides, wildlife is being harmed by exposure to pesticides.

12. Eating organic may reduce your cancer risk. It is reasonable to think that the rapidly increasing rates of cancer are at least partly linked to the use of these carcinogenic pesticides.

13. Choosing organic meat lessens your exposure to antibiotics, synthetic hormones, and drugs that find their way into the animals and ultimately into you.

14. Organic food is tried and tested. By some estimates genetically-modified food makes up 80% of the average person’s food consumption. Genetic modification of food is still experimental. Avoid being part of this wide scale and uncontrolled experiment.

15. Organic food supports greater biodiversity. Diversity is fundamental to life on this planet. Genetically-modified and non-organic food is focused on high yield monoculture and is destroying biodiversity.care2

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15 Medical Tests Every Woman Should Have

Medical screening tests are a great way to stay on top of your health. To help make it simple, there is a list of the most important medical tests every woman should have — along with what age to start and how often to repeat. Here’s to routine maintenance for your health.

Cholesterol screening/lipid profile
Cholesterol is a type of fatty protein in your blood that can build up in your arteries, so knowing how much cholesterol is present is a good predictor of your risk for heart disease. There are two kinds of cholesterol: HDL, or high-density lipoproteins, and LDL, or low-density lipoproteins. And women need to pay close attention to cholesterol levels, because they tend to rise after menopause. If you were already high or borderline before or at menopause, there’s cause for concern. These test a good for you every five years. If testing reveals your levels are high, your doctor will recommend retesting every six months to one year.

Blood pressure check
It seems simple, but checking your blood pressure regularly is one of the most important things you can do to protect your health, present and future. When your blood pressure readings are higher than the cutoff of 140/90, it puts stress on your heart, leaving you at risk for heart attack and stroke. Many experts believe 120/80 is a healthier target to shoot for. Once a year if readings are normal; your doctor will recommend every six months if readings are high or if you’re taking medication to control hypertension.

Diabetes screening
Doctors check your tolerance for glucose absorption, which means how readily your body digests sugar. Diabetes puts a unique burden on women. Many women get diabetes while pregnant, and it’s dangerous for both mother and baby. It is good for you to get diabetes screening every tree years.

Bone density test
It is good for you to get bone density test every five years. Osteoporosis happens when minerals such as calcium begin to leach from bones, thinning and weakening them. In women, this often happens as a result of low estrogen levels after menopause. A specialized X-ray called a DXA (dual-energy X-ray) will screens your spine, hips, and wrists.

Vitamin D test
Recently, doctors have realized that vitamin D is a key nutrient that helps maintain strong bones and protect against cancer and infection. This is important because women are at such high risk for osteoporosis; 80 percent of those with bone loss are women. You want your reading to be between 30 and 80 nanograms per milliliter; some experts advocate 50 as the lower limit.

Colonoscopy or sigmoidoscopy
Colorectal cancer, which is cancer of the lower part of the intestines, is curable in 90 percent of all cases — as long as it’s caught early. And screening tests that look inside the colon, called colonoscopy and flexible sigmoidoscopy, are the secret to catching it early. Many people mistakenly think of colon cancer as a man’s disease, although it strikes women equally with men. Flexible sigmoidoscopies should be repeated every five years, and a colonoscopy should be repeated every ten years.

Fecal occult blood test (FOBT)
Although it sounds otherworldly, the word occult simply refers to the fact that this test checks for blood in the stool that’s not visible to the eye. This test is considered key to catching colon cancer early; currently more women than men are diagnosed with colon cancer that’s already at an advanced stage. An FOBT is used to check for intestinal conditions such as Crohn’s disease and ulcerative colitis.

Skin cancer screening
Younger women in particular need to be educated about skin cancer; many women mistakenly believe men are more likely to get skin cancer, but the rise in popularity of tanning beds and some outdoor activities has caused skin cancer rates to rise among younger women. The number of women under age 40 with basal cell carcinoma, one type of skin cancer, has more than doubled in the last 30 years and women under 39 are almost twice as likely to develop melanoma as men. Experts recommend conducting a personal “mole check” once a month in the shower to look for unusual growths or changes to existing moles.

Eye exam and vision screening
Whether you have problems seeing at a distance or close up, you need regular eye exams as you age to check the overall health of your eyes. Women are at a slightly higher risk of developing age-related macular degeneration, one of the most common eye health problems. Every one to three years between the ages of 18 and 61, it’s good for your health; after that, as often as your doctor thinks is necessary depending on what’s happening with your vision.

Hearing test (audiogram)
Fourteen percent of adults between ages 45 and 64 have hearing loss, and by the age of 60, one in three adults is losing hearing. Yet many people go years before getting tested, primarily because hearing tests are voluntary. Although men are more likely to develop hearing loss in general, certain conditions that are more common to women, such as lupus and other autoimmune diseases raise the risk of hearing loss.

Thyroid test
The thyroid, a small gland in your neck, regulates your body’s metabolic rate. Women are at higher risk for most types of thyroid disease, probably because of hormonal factors. If your thyroid is overactive, a condition known as hyperthyroidism, your metabolic rate is too high. Symptoms include insomnia, weight loss, and overactive pulse. If you’re hypothyroid, it means your thyroid is underactive and your metabolism will be slow and sluggish. This usually leads to fatigue, constipation, and weight gain. It’s recommends a thyroid test every three to five years after the age of 35.

Screening for metabolic syndrome
Metabolic syndrome is a group of symptoms that put you at increased risk for both diabetes and heart disease. The screening involves checking for a list of issues and, if they’re present, recommending additional tests. It’s good for you every three to five years, along with cholesterol and diabetes screening.

Pelvic exam and pap smear
Although many younger women are now being vaccinated against the HPV strain that causes cervical cancer, women who were past the age of 26 when the vaccine was introduced still need to be alert for this deadly form of cancer. Sadly, cervical cancer remains the second leading cause of death from cancer for women worldwide, and the familiar pap smear remains the preventive screening test of choice. It’s recommended to take a test every year, although some doctors will allow you to go two to three years between exams if all your results have been normal.

Physical breast exam
Checking your breasts for lumps, thickening, skin changes, and nipple discharge is the best way to be vigilant about preventing breast cancer. You can do this exam at home in the shower, but doctors also recommend having breast checks performed by an expert as well. Experts recommend home breast exams once a month; it’s usually best to do them just after your period ends, when breasts aren’t as tender or sore.

Mammogram
Breast cancer is the most common type of cancer in women, and the mammogram remains the most basic tool used to screen for tumors, aside from physical examination of the breasts. Every year, disregard recent controversy over mammogram frequency until final recommendations are issued.care2

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8 Morning Activities to Keep You Present All Day

Ever notice that our morning moods tend to set the tone for the rest of the day? If we feel well-rested and inspired, our day tends to unfold far more positively than if we were to wake up sleep-deprived, rushed and cranky. One way to make an investment for a positive, inspiring day is to start our mornings fully aware of the present moment.

Here are seven possible morning activities to create a mindset of present awareness that will give you the mental and spiritual alertness to truly appreciate the beautiful fleeting moments that you will discover on your own for the rest of the day.

1. Meditate in the morning, even if it’s only for five minutes. As soon as you get out of bed, sit in a comfortable position (away from your bed, to avoid the temptation of going back to sleep). Rather than mentally rushing through the daily to-do list or remorse over your poor quality of sleep, allow your mind to soak in the subtle noises that can only come from the start of a brand new day. Do you hear birds chirping, other family members cooking breakfast? Focus on your in breath and out breath, one lungful of air at a time. Do this every morning, and your days will feel sharper, clearer and more full of life.

2. Do a dry brushing cleanse before you hop into the shower. I started doing this several weeks ago, and I am officially hooked. All you need is a long-handle wooden brush with natural bristles (I bought one with cactus bristles from The Body Shop) and about five to ten minutes of your time. Before you shower, use the brush on your dry skin to exfoliate your skin, invigorate your circulation and help your lymphatic system do its job. Doing this in the mornings is not only invigorating, it also helps me become fully aware of my own body and appreciate everything that it does.

3. Massage lotion on your hands and feet. Just like dry-skin brushing before I shower, massaging lotion on my hands and feet is a soothing physical sensation that keeps me rooted in my body and not in my thoughts.

4. Really look at your coffee and tea (and other breakfast drinks). Yes, really. When you are pouring milk into your coffee, pay attention to the swirls the milk makes on the dark liquid surface of your drink. When you drop a tea bag into boiling water, watch the tea ingredients create a mist in the clear water. Smell your coffee. Savor your orange juice. Whatever you drink in the morning, it is just as alive and deserving of attention as everything else you do in your life.

5. Exercise in the morning. So much easier said than done! This is why I paid money to do yoga on Tuesdays and Thursdays at 6:45 in the morning. If I know there is a class I have to go to on a specific day, then I will force myself out of bed to do it. Getting your heart beating and your body moving early in the day gives you the natural high to stay focused and present for the rest of your long and busy day.


6. Water your houseplants. I didn’t think much about houseplants until I moved in with a college friend who happens to own a fantastic collection of houseplants, potted herbs and other lovely, green, leafy things. Sharing your breakfast with a potted plant on your kitchen table really makes you appreciate the minor miracle that exists even in the most commonplace living things. Seeing new leaves uncurl, watching older leaves wilt, noticing the subtle changes the plant undergoes with the changing weather–it really puts things in perspective and helps you stay present.

7. Journal, draw, play an instrument, listen to music. Be creative. I’ve found that being creative in the morning is one of the best ways for me to feel present for the rest of the day. Before I begin the rest of my day, I make a point to spend at least a half hour to drawing in my sketchbook–because making art is my passion and it is the activity I can lose myself in doing. Why wait until I am tired at the end of the day to do what I love?

8. Wake up consistently early. Early is subjective for everyone, depending on the kind of schedule you have. (I tried joining the 5AM club for maybe two weeks before realizing that it is really impractical for my own personal schedule.) For me, “early” is whatever time that is not the easiest to wake up to, but well worth the effort to do all the things in the morning–be it journaling, exercising or cooking a big breakfast– that will help you feel truly alive and focused for the rest of the day. Here’s to more inspiring mornings that will make you feel present and fully aware of the precious life you are living right this moment. Yumi Sakugawa @ care2.com

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8 First Aid Emergencies and How Not Make Them Worse

Emergencies don’t come with warning bells. They strike at unexpected moments and your response, or lack thereof, could determine how things come out in the end. How much do you think you know about first aid and proper emergency response? Put yourself to the test and seriously ask yourself: what would I do in these situations?


A child pulls a pot of boiling water off the stove or sticks their hand on a hot burner.
The best action is to rinse gently with cool water and coat the burn with antibiotic ointment. If the burn is on a sensitive area of the body such as the face or if there are a lot of blisters, then go to the ER and do not pop the blisters. You also want to seek medical assistance if a burn completely circles a limb or is larger than your hand.

Someone is having a seizure.
Prying the mouth open or moving them could lead to injuries such as muscle tears. The only reason they should be moved is if they are in an unsafe place and will likely fall off something and hurt themselves. You may want to unbutton the top of their shirt or their belt to help them breathe and try to time the seizure activity. If the person is a known epileptic, emergency services only need to be called if it lasts for longer than five minutes. Never hold someone having a seizure unless you are preventing them from injury!

You sprain your ankle.
For an ankle sprain you want to apply ice. Heat will actually increase the swelling and could slow down the healing process. If it is painful to put any weight down on the foot then it may be a fracture and you should see a doctor.

You are bitten by a snake.
These are all myths that can actually be quite dangerous and lead to more injury than is actually necessary. If you cut the wound even slightly you may slice tendons or nerves that cause more damage. Tourniquets often lead to the blood circulation being cut off and could lead to the loss of a limb. The safest response is to immediately splint the wound or wrap it in something clean and get to the ER right away.

Your nose suddenly starts bleeding.
For a nose bleed, lean forward and pinch just underneath the bone. If the bleeding does not stop within five minutes seek medical attention.

Your three-year-old gets a hold of the Flintstones vitamins and eats the whole bottle.
Children die every year from an overdose of iron and children’s vitamins are a main source of iron. For poisons in general, you want to keep the product that was swallowed and call poison control immediately. Depending on what was swallowed different actions will need to be taken, so you must remain calm enough to speak clearly and hear what you are instructed to do for the child.

Someone starts to choke across the dinner table.
The Heimlich maneuver will force air up through the body and help dislodge whatever is choking the person, but only in the case of a full blockage. If some air is getting through, then encourage them to continue coughing and stay close by, but you do not need to take action unless they start to have breathing trouble or turn blue. Do not give them anything to drink, as the fluid will take up what little space is left for air to pass through. In most cases a partial blockage can be coughed out, but if it becomes a full blockage then once again the Heimlich maneuver will be necessary. Do not perform the Heimlich on a child less than a year old

Your child suddenly has an extremely high fever.
While there may be some truth to the old wives tale of sweating out a fever, it is not a good thing to try with a child. Sudden high fevers can lead to febrile seizures, so putting them in a cool bath (not cold!) and giving them something like children’s Tylenol to break the fever (if they are old enough for medication) is a better course of action. If you cannot get the fever down or if it goes above 104 Fahrenheit, you should seek medical attention.

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10 Ways to Deal With Change and Uncertainty in 2010

It’s a new year and a new beginning. This last one started out with the promise of something different, but the difficulties did not go away. So it is not surprising if there is some uncertainty about the year to come, whether with unemployment, healthcare, the war, or havingenough money to pay the bills.

Life never stands still, no matter what we do. Change is the very nature of existence–our thoughts, feelings, beliefs, ideas, even our relationships are as changeable as the weather or the seasons. Who we are now is not who we were last year, last week, yesterday, even a minute ago.

Here are 10 ways that have helped us and, hopefully, will help you deal with change and uncertainty:

1. Accept what is! If you can change something, then do; if you can’t change anything, then release resistance and simply be with what is.

2. Take risks. Life is about not having answers, taking chances and risks, and making the most of every moment, all without knowing what is going to happen next.

3. Be your own best friend. It is easy to blame and shame yourself, but now is the time you deserve the most love and kindness of all.

4. Every day is a new beginning. Each time you take a step forward you have no idea what might happen. But nothing will happen if you continue to stay where you are.

5. Keep falling as long as you keep picking yourself up! Making mistakes is not the problem, but not learning from them and moving on is.

6. Nothing is permanent, so appreciate every moment, fully and completely, as it will never happen again.

7. Think with your heart instead of your head. When you come from your heart you come to your senses!

8. Meditate. Take time to just stop and breathe, to remember why you are here, and to find what is of real meaning to you.

9. Don’t take yourslf too seriously. A good sense of humor prevents a hardening of your attitudes, and stops your opinions from getting too rigid!

10. Do something for someone else and make giving a part of your life, even if it is just a simple smile and a hug.

Let’s hope 2010 will bring a greater sense of sanity to this crazy world and a greater peace of mind. May this be your best year ever! Happy New Year!

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8 Important Questions to Ask Your Doctor

When your doctor prescribes a drug, ask her or him the right questions and don’t leave before you have the answers.

1. How long has this drug been on the market?

As we have seen, many of the problems of drugs and their side effects are with the newer drugs that have been recently licensed, and that are being aggressively marketed by the drug company’s salesmen. If your doctor takes you off a particular drug, and tries another drug that he says will work better, be very suspicious. You may be an unwitting guinea pig in a drugs trial.

2. Is drug therapy really needed for this problem?

Many conditions, such as premenstrual tension or depression after bereavement, can be treated by diet or the loving attention of friends and relatives. A new study finds that people suffering from major depression can be helped just as well by help in facing up to and solving their problems as by taking antidepressants. Unless you can be persuaded that your condition will definitely worsen, why introduce a substance that could also introduce a whole new set of problems?

3. What will happen if I don’t take the drug?

4. What is this drug supposed to do for me?

How will it do that? How are you going to monitor the use of the drug? Do your instructions differ for those of the data sheet?

5. What sorts of drugs or substances (including non-prescription drugs, food or alcohol) should I avoid when taking this drug?

6. With what other drugs does this drug dangerously react?

Although one drug used alone might carry a small risk, when combined with another drug that risk can be multiplied several times over, as can the strength of the toxicity.

7. What are the known side effects of this drug, as reported by the manufacturer?

8. What are the latest reports in the medical literature about this drug’s side effects?

Magazines like The Lancet publish new studies… Most large science libraries will have the American Physician’s Desk Reference or the Data Sheet Compendium on the shelf. The British Library’s medical section holds both. Another possibility is to do a Medline Search, a computerized version of the Cumulated Index Medicus, a summary of most scientific studies performed on most treatments. If your library doesn’t have Medline, they probably have the Index Medicus itself, an unwieldy volume that will fill most of a shelf.care2

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15 Toxic Ingredients in Personal Care

For their 2nd Annual Beauty with a Conscience Awards, Natural Solutions magazine put its stamp of approval on 101 of the purest and best personal care products using guidelines developed in collaboration with Whole Foods Market, here is their list of the toxic ingredients that you don’t want in your products.

1. Synthetic fragrances often contain phthalates (pronounced THAY-lates), synthetic chemicals commonly used to stabilize fragrances and make plastic more pliable. These endocrine disrupters mimic hormones and may alter genital development. Avoid products that list fragrance as an ingredient unless the label states that it’s derived from essentials oils, or look for a phthalate-free label on the packaging.w

2. Parabens, ubiquitous in skincare, preserve other ingredients and extend a product’s shelf life–but these antimicrobial chemicals also have hormone-disrupting effects.

3. Ureas, formally known as diazolidinyl urea, imidazolidinyl urea, or DMDM hydantoin and sodium hydroxymethyl-glycinate, are preservatives that have the potential to release formaldehyde in very small amounts and are a primary cause of contact dermatitis.

4. 1,4-dioxane, a chemical carcinogen, is created when ingredients are processed with petroleum-derived ethylene oxide. Common ethoxylated compounds include sodium laureth sulfate and polyethylene glycol (often listed as PEG). To avoid it, skip any product with the following ingredients: myreth, oleth, laureth, ceteareth (or any other -eth), PEG, polyethylene, polyethylene glycol, polyoxyethylene, or oxynol.

5. Petrochemicals are derived from crude oil. Petroleum-based ingredients such as petrolatum, mineral oil, and paraffin (derived from nonrenewable sources) form a barrier when applied to the skin that does not allow it to breathe and can clog pores.

6. MEA/DEA/TEA are “amines” (ammonia compounds) and can form harmful nitrosamines when they come in contact with nitrates. Used as foaming agents, synthetic stabilizers, and to adjust the pH of cosmetics, they can cause allergic reactions, eye irritation, and dryness of the hair and skin.

7. Sulfates, such as sodium lauryl and sodium laureth, are harsh detergents that give cleansers, soaps, and shampoos their latherability. Often derived from petroleum, sulfates can also come from coconut and other vegetable oils that can be contaminated with pesticides. Sulfates can cause eye irritation and skin rashes.

8. Chemical sunscreens, such as oxybenzone and octyl methoxycinnamate, have been shown to disrupt endocrine activity. Titanium dioxide and zinc oxide are safer alternatives.

9. Quats, such as benzalkonium chloride, steardimonium chloride, cetrimonium bromide, and cetrimonium chloride, give a positive charge to conditioners in order to prevent static. They are necessary for conditioners, but we have allowed only the mildest quats in our Beauty With a Conscience standard: guar hydroxypropyltrimonium chloride, hydroxypropyltrimonium oligosaccharide, and SugaQuats.

10. Antibacterial compounds, such as triclosan and chlorphenesin, do not break down in the environment and may contribute to bacterial resistance.

11. Synthetic polymers, such as sodium polyacrylate and carbomer, come from petroleum and give viscosity to skincare products. They are highly processed and their manufacture
creates toxic by-products.

12. Synthetic colors are made from coal tar. They contain heavy metal salts that may deposit toxins onto the skin, causing skin sensitivity and irritation. Animal studies have shown almost all of them to be carcinogenic. They will be labeled as FD&C or D&C, followed by a color and a number.

13. Chelators, such as disodium EDTA and tetrasodium EDTA, are used in personal care products to remove impurities from low-quality raw materials. They do not readily biode-
grade in the environment.

14. Nanos are a new technology with inconclusive but potentially hazardous study results. Research suggests that when tiny nano particles penetrate the skin, they may cause cell damage.

15. Animal testing: A grim history of cruelty to animals lies behind many cosmetic ingredients.Care2

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Top 10 Breast Cancer Prevention Tips

Breast cancer usually starts with a cancerous, or malignant, tumor located in the breast tissue. Most breast cancers are located in the area around the nipple. For women, breast cancer is the most common cancer and the second leading cause of cancer deaths, following only lung cancer. Although men can get breast cancer, it’s rare (only one half of 1 percent of all breast cancers are in men). Breast cancer is curable if caught early–and is usually treated through some combination of surgery, radiation, chemotherapy, and other medications.


Detection:

1. Get regular mammograms. It sounds obvious, but you’d be surprised how many women don’t. The study found that Australian women who get regular mammograms had a 4 percent risk of dying of breast cancer; women who weren’t screened had a 56 percent mortality rate.

2. Find out whether you or women close to you have dense breasts. Schedule a breast exam and ask your doctor. Also talk to the radiologist who’s administering your mammogram.

3. Ask your doctor to recommend other tests. Surprise: Mammograms are only 16 to 40 percent accurate, studies show. Meanwhile, ultrasounds and MRIs can detect breast tumors that may not show up on mammograms. MRIs, the gold standard, are 70 to 100 percent accurate.

Prevention:

4. Know your BMI–and lower it if necessary. Studies show that women whose body mass index (BMI) is at the lower end of the scale for their height lower their risk of breast cancer. Even more important, though, is getting rid of belly fat, which acts like a “hormone pump” releasing estrogen into the bloodstream as well as raising levels of other hormones.

5. Get 30 minutes a day of exercise. We all know this is one of the best ways to keep our weight down, but research also shows that activity itself helps prevent cancer by keeping hormone levels healthy. This is important for preventing hormone-fueled breast cancer.

6. Limit alcohol to one drink a day–or save it for special occasions. More than one drink a day is associated with a significant increase in breast cancer risk, and teetotalers have the lowest risk of all. It seems that alcohol boosts the effect of other toxins, such as nicotine from smoking, and can directly damage DNA, leading to cancer.

7. Eat those fruits and veggies. For more information, check out these 10 foods known to prevent cancer.

Avoid These Dont’s:

8. Quit smoking. Sorry, I know you don’t want to hear it. But there are great new helpful tools to make it easier to quit–and doing so will reduce your risk of not only breast cancer, but lung, colon, and throat cancer too.

9. Skip the supplemental soy. Soy contains chemicals called isoflavones, which–when concentrated–act like estrogen in your body, so they can stimulate estrogen-sensitive breast cancer. But it’s soy supplements that are the concern; eating tofu or drinking soy milk is fine unless you’re at specific risk of estrogen-sensitive cancer. Overall, women who eat a diet high in soy have a lower breast cancer risk.

10. Don’t take hormones, or limit how long you take them. There’s still plenty of controversy, but most experts agree that long-term use of estrogen and progesterone combination hormone therapy boosts your breast cancer risk. If you or someone you care for is really desperate, ask your doctor to prescribe the lowest possible dose, and plan to use it as a six month respite, and then reevaluate. Five years is considered the maximum time a woman should be on hormones.

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10 steps to managing your anger

Anger often feels like a roller coaster ride and we end up feeling all shaken up and dizzy. We need to come down; be level. A quiet walk, if possible near a river or cluster of trees, is very effective. Another option is to imagine yourself coming down a stone staircase leading down a mountain. With each descending step, you are getting closer to your normal state.
If we are frightened of our anger then we lose control of it. By acknowledging it, we are taking responsibility for its expression and we learn to have some control over how we express it. Here are 10 steps to managing your anger more effectively:

1. Clear the air.
2. Express your rage safely, and as soon as you can.
3. Don’t store it up as resentment.
4. Respect yourself and others.
5. Stand your ground and ask for exactly what you want.
6. Don’t expect other people to be mind readers.
7. Find the true target of your anger.
8. Take responsibility for your own life and happiness.
9. Practice clean anger, without putting the blame on the other person.
10. Practice deep breathing: Press one nostril with index finger; inhale slowly from the other; hold breath for ten seconds; exhale from the other nostril. Repeat ten times, with both the nostrils.

Someone wisely said, “Anger if managed wisely, it is one of the greatest teachers in the pursuit of emotional intelligence. Being able to express our anger safely, assertively and effectively means that we have more choices in a situation.”

The second task is helpful in calming you down, after you have been angry. Anger often feels like a roller coaster ride and we end up feeling all shaken up and dizzy. We need to come down; be level. A quiet walk, if possible near a river or cluster of trees, is very effective. Another option is to imagine yourself coming down a stone staircase leading down a mountain. With each descending step, you are getting closer to your normal state.care2

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5 Foods For Clear Skin

For some women skin are valuable thing in live. They are try to make their skin look clear and beauty with different method such us skin lotion, therapy, and plastic skin operation. But all off these methods are unsafe for the skin and body. There are plenty of delicious foods that also help fight acne so our skins like look clear and beautiful, including:

1. Whole grains.
Whole grains carry a lot of antioxidants and it’s also stabilized blood sugar and prevents insulin spikes. But be careful when perusing grocery store aisles for whole-grain items–crafty label lingo can make a loaf of bread or box of pasta seem like a healthy choice, when in reality it carries only a small percentage of whole grains. Logan advises checking a product’s nutrition info to make sure it’s high in fiber and low in sugar. Even better: Forget wheat and give ancient grains like quinoa and millet a try.

2. Fish.
Heralded as the premiere source of omega-3 fatty acids, cold-water, oily fish are loaded with anti-inflammatory eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The Clear Skin Diet lauds oily fish such as mackerel, salmon, anchovies, and sardines as the most potent choices for blemish-free skin.

3. Green vegetables.
Packed with inflammation-fighting nutrients and loads of antioxidants, most green leafy veggies contain plenty of fiber, which helps slow the rise of blood sugar after eating.

4. Purple and deep red foods.
Foods containing anthocyanins are high in antioxidants and help maintain blood flow to the skin, promoting optimum cell turnover (essential for keeping pores clear). Acai, pomegranates, purple carrots, black grapes, and beets are all great choices.

5. Green tea.
Among its numerous health benefits, green tea also helps keep pimples from popping up. It’s chock-full of the antioxidant catechin EGCG, an effective anti-inflammatory. But beware of bottled green tea drinks, which often contain scads of added sugar and calories. Mel[care2]

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6 Types of Tea for 6 Different Moods

A cup of tea heals emotional wounds, alleviates sickness and makes cold weather more bearable, even enjoyable. Tea humanizes complete strangers and dissolves cultural barriers. Tea contains beneficial antioxidants that help fight cancer. Tea also boosts the immune system; increases mental alertness lowers stress hormone levels and can help you sleep.

Which tea best suits your emotional and physical needs right now? Here is a handy guide.

Need a Quick Pick-Me-Up? Drink Black Tea.
Black tea is Coffee Lite for those of you wanting to cut back on your coffee but still needing that perky caffeine fix. The strong flavor will reinvigorate your senses and get your mental gears running for the rest of the day.

Want to Feel Healthy and Refreshed? Try White Tea.
White tea has the least amount of caffeine and contains the most antioxidants. As it is the least processed tea compared to other tea types, it has a light flavor that will go down smoothly.

Need Some Stress-Relief? Try Green Tea.
Green tea has a natural, grassy, neutral flavor that is perfect for stress relief. Plus, it is not loaded with as much caffeine as black tea.

Need Some Creative Inspiration? Try Indian Chai Tea.
Indian chai tea is a multifaceted taste palette loaded with different spices and nuances. Whether you drink it straight or with some cream and honey, consider having this drink within arm’s reach for your creative brainstorming sessions.

Feeling Physically Under the Weather? Try Fruit-Flavored Tea.
Orange tea, lemon tea, raspberry tea: the options are endless. Drink up for sore throats, body aches and general under-the-weather-ness. Too bad cough medicine doesn’t taste more like this.

Need to Quench Your Thirst? Try Cold Oolong or Barley Tea.
Found in most Asian supermarkets, getting a cold bottle of these teas is the perfect way to satisfy your thirst on a hot day. With ice, please. Megan[care2]

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10 Problems and Solutions for a Good Night’s Sleep

1. You Think Too Much
The reason you sometimes obsess over a tricky work project or an argument with your best friend when you’re trying to fall asleep. People have little control over their thoughts, because they may be going in and out of a light stage of sleep, even though they think they’re awake.

When fretful, get up and go to another part of the house (but leave the lights off). Then you can go back to bed and fall asleep. This well-studied strategy, called stimulus control, also prevents you from associating your bed with anxiety. Another tip is setting aside time early in the evening to problem solve. Write down your pressing concerns, along with a possible solution for each, a few hours before retiring.

2. You Overdoze on Weekends
Late nights followed by extra sack time the next morning throw off your internal clock, which is controlled by a cluster of nerve cells in the brain that also regulate appetite and body temperature. When Sunday rolls around, you’re reprogrammed to stay up past your bedtime, and you feel like a zombie on Monday morning.

Even if you’ve been up late, don’t sleep in more than an hour longer than usual. To make up for lost slumber, take an afternoon catnap (no more than 30 minutes, though, because an extended daytime snooze can keep you awake at night).

3. Your Spouse Chops Wood
A snorer’s sawing can reach 90 decibels–as loud as a blender. Even if you can get to sleep, his snoring will likely wax and wane through the night and wake you up during REM sleep, the most restful phase.

Ask your partner to sleep on his side instead of his back. Moreover, the pillow decreased or eliminated snoring in nearly every patient studied and reduced sleep interruptions from an average of 17 an hour to fewer than 5.

4. Your Hormones Change
Fluctuating levels of estrogen and progesterone before or during your period or throughout perimenopause can sabotage sleep. You may notice problems–mainly waking up during the night–long before you start having hot flashes.

A hot bath a couple hours before turning in and, if you’re often awakened by cramps, an over-the-counter pain reliever at bedtime may be all you need to counter premenstrual insomnia. For a stubborn case, ask your physician whether a short-acting sleep medication, taken two or three nights a month, would make sense.

During perimenopause, stay on a consistent sleep-wake schedule, exercise at least 20 to 30 minutes a day, and avoid caffeine after lunch and alcohol within 3 hours of bedtime. For hot flashes and night sweats, try sleeping in a cool room and wearing light clothing (several companies make pajamas that wick away moisture).

5. Your Stomach Growls
Going to bed hungry interferes with sleep–hunger pangs simply wake you up–and some evidence suggests that people trying to lose weight may wake up frequently.

Saving some of your calories for a high-protein bedtime snack, such as a small serving of cheese or a hard-boiled egg. Protein produces greater satiety than carbohydrates and fat.

6. Your Bedroom Is a Mess
You keep a messy pile of papers on your nightstand…and your desk…and the floor. A cluttered sleep environment makes for a cluttered mind–the kind that churns well into the night. Stress is the number one cause of short-term sleep problems such as frequent middle-of-the-night waking and insomnia.

Grab a basket, toss in any unfinished work–bills, spreadsheets, that half-done scrapbook–and promptly remove it. When you eliminate the stuff in your bedroom that isn’t related to sleep, your brain starts to associate the room only with sleep and intimacy.

Also keep your computer in another room, or at least place it in a cabinet that can be closed. You’ll be shutting the door on stress and late-night screen gazing, which has been proven to hinder sleep. The monitor’s bright display may inhibit your production of melatonin, the hormone responsible for telling the body it’s time for bed.

7. Your Room Glows in the Dark
Believe it or not, ambient light from street lamps, alarm clocks, and DVD players could be keeping you awake.

If there is light in the hallway, shut the bedroom door. Also, turn your alarm clock toward the wall (or opt for the nondigital variety), and eliminate night-lights.

8. You Can Hear a Pin Drop
For some people, any sound (the television, rowdy neighbors, traffic) keeps them up at night. Other folks–namely, city dwellers–are creeped out in super quiet places.

Surprisingly, it’s not the sound or lack thereof that’s keeping you awake. Turn on a nearby ceiling or exhaust fan. This will act as white noise, both blocking out disruptive sounds and providing just enough noise for those who can’t stand total silence.

9. You Sleep Tight With Dust Mites
You could be sharing your bed with anywhere from 100,000 to 10 million dust mites and the residue they leave behind can trigger mild to very severe allergies.

To reduce allergens, vacuum and dust regularly and replace mattresses that are more than 10 years old. Finally, crack the windows and doors. Increasing a room’s airflow is one of the most effective ways to cut down on dust mites.

10. You Let Fido In
We know–you love your pet, but more than half of dog and cat owners admitted that their animal disrupted their sleep every night, according to a small survey done by the Mayo Clinic.

Put a crate next to your bed and have your pup sleep there. Dogs like to sleep in a safe, protected space. Do you have a cat? Lock her out but keep her entertained with special nighttime-only toys that get put away in the morning.[care2]

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How Much Water Do You Really Need?

Are you constantly walking around with your water bottle struggling to drink eight glasses of water a day? Most of us know that staying hydrated is good for our bodies. However, does it really improve our health, make us lose weight, or improve performance?

Water, including flavored varieties, flushes out waste materials to detoxify the body–definitely an important function. Water also maintains blood volume, allowing the body to consume adequate oxygen to improve physical performance. Contrary to popular belief however, recent studies show that drinking eight glasses of water a day does not contribute to weight control. This can only be accomplished by eating less and moving more.

The recommendation to drink eight glasses per day is a general guideline that does not take individual needs into account such as body fat percentage, caloric needs, kidney function or how much a person sweats. Older adults, young children, athletes, and those who do physical work in hot climates are at the greatest risk for dehydration. As we age or when physical activity is extreme, the thirst mechanism that normally guides us may not work. When in engaging in a high level exercise or when working in hot climates, it is good to drink eight ounces of water every 20 minutes to avoid dehydration.

For the average person, the general recommendation of eight glasses per day is fine. Tap water is fine for fluid replenishment.

However, it is important to remember that alcoholic and caffeinated beverages only count for half sue to increased loss of fluid from them. Save the sugary sport drinks for endurance activities but flavored, low-calorie waters may make it easier to achieve those eight glasses per day. With the long days of summer upon us, it’s a good idea to keep toting you water bottle around to stay hydrated.[care2]

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Tips for the Busy College Student

The average college student is often pressed for time, under a lot of stress and eating on the go. You may find it difficult to avoid bad habits like skipping meals or frequenting fast food restaurants. But eating a healthy diet can help you feel better, cope with stress and perform better in the class-room and on the athletic field. It really isn't that hard to get started.


1. Eat a good breakfast
Studies show that skipping breakfast detracts from scholastic achievement. When there isn't time to sit down and enjoy your morning meal, grab a bagel, piece of fruit, and some juice. Most of these items can be easily stored in your dorm room.

2. If you must eat fast foods, choose wisely
Choose pizza with half the cheese, a regular size roast beef sandwich, baked potato, or green salad with reduced calorie dressing. Limit high fat offering like french fries, fried chicken or fish sandwiches and watch out for salad dressing.

3. Keep healthful snacks on hand
If hunger strikes during a late night study session you won't be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes or whole wheat cracker. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.

4. Eat plenty of rich calcium foods
People in their early twenties need to be build up stores of calcium in their bodies to prevent osteoporosis in later life. If you don't like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet.

5. Sugar provides calories in your diet but few other nutrients and it contributes significantly to tooth decay. Use it sparingly and consider sweetening coffee, tea, cereal and fruit with diet sweeteners instead.

6. choose your right diet
The dining hall salad bar can be either an asset or a detriment to you diet depending on how you choose from it. Of course, leafy greens, raw vegetable and fresh fruit are beneficial. But if you choose lot of creamy dressing, bacon bit, and mayonnaise based salads, the calories and fat may equal or even exceed those of a burger and fries.

7. Drink lots of water
Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along to class and keep it handy during late night study sessions.

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10 Essential Health Tips

Follow these basic tips for healthy living and you can better control your own destiny.

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. Meanwhile, move more.

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats. Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

3. Quit Smoking
Smoking was harmful to your health. Just recently, we've seen a surge in smoking in adolescents and teens. Beware.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of plants or flowers in your yard. It's a good pollution and dirt from the street deterrent.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't?

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you.

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10 Kick Acid Tips for Great Health

Did you know that too much acidity in your body can cause pain, weight gain, fatigue, and other health problems? Or, that high protein “weight loss” diets can be harmful to your health due to their high levels of acidity? Even glands and organs can be impaired from excess acidity in your diet and lifestyle.Here are 10 ways to conquer excess acidity to start feeling great:

1. Buy a Sack of Lemons
If you run only one errand today, make it a trip to your local health food or grocery store to buy a sack of lemons. Once you get home, squeeze the juice of half a lemon into a tall glass of water and drink immediately. This one step will help you to quickly reset your body chemistry.

2. Load Up on water
Drink at least 8 more cups of water throughout the day, preferably with lemon juice added to each. Lemon juice breaks down acid waste in your body and restores your blood and tissues to slightly alkaline levels.



3. Breathe Deeply
Take a few deep breaths. Oxygen will not only energize your brain but it will quickly help to balance the chemistry of your cells — and healthier cells mean a healthier body.

4. Take a Walk
Boost your oxygen levels even further by bundling up and heading out for a brisk walk. Exercise helps to quickly oxygenate your body. More oxygen in your blood means its better equipped to nourish every organ and tissue, which increases energy, mental clarity and moods.

5. Turn to Tea
Instead of reaching for a caffeine jolt from acidic coffee, or cola, drink some peppermint tea. Research shows that peppermint provides a quick boost of energy that won’t send your energy levels plummeting a few hours later.

6. Eat Your Veggies
Make vegetables the focal point of your lunch and dinner meals. If you absolutely hate broccoli, don’t take it out on the entire veggie kingdom.

7. Take an Almond Break
Snack on raw, unsalted almonds every few hours. Not only are they loaded with calcium, magnesium, protein and other important nutrients, their high fiber and protein content help to stabilize blood sugar levels.

8. Smoothie Nation
Enjoy a delicious smoothie instead of a sugary snack or breakfast. Start with some almond milk and add frozen berries, half a frozen banana and a heaping teaspoon of green powder like barley juice, spirulina, chlorella, wheatgrass, or other green food supplement.

9. Go Green
Eat at least one large salad a day but be sure to avoid store-bought dressings full of rancid oils, preservatives, additives, and sugar.

10. Take a Cue from Vegetarians
Cut back on your meat consumption. Choose beans, fish, or raw nuts or seeds instead of acid-forming meat. Add beans to soups, stew, chili or wraps, or make them into delicious dips for a high-fiber, high-protein, high-nutrition source of energy.

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