Healthy Aging Quick Tips
http://www.eatingwell.com/nutrition_health/healthy_aging/healthy_aging_quick_tips?utm_source=EWHNL
1. Keep an eye on fat.
As you age, your metabolism slows, and so your calorie needs decrease. Fat is relatively high in calories so be sure to eat only moderate amounts of healthy kinds (like monounsaturated fats in olives and avocados and omega-3s in fish). Limit saturated fats by choosing lower-fat versions of milk, yogurt and cheese and opting for fish, lean poultry and legumes in place of fatty red meats. Keep in mind that many low-fat or fat-free products—even healthy ones like yogurt—often contain added sugars, which bump up the calorie content. Read labels.
2. Mix foods and meds mindfully.
Food, alcohol and dietary supplements can interact with prescription drugs, changing the effectiveness of the drug or the way your body absorbs nutrients. For example, vitamin K can make the blood clot faster, so if you're on a blood-thinning medication, your doctor may tell you to avoid large amounts of foods that are high in K. These include leafy greens, such as kale, spinach, broccoli and Brussels sprouts. Keep your doctor and pharmacist informed about any vitamin, mineral or herbal supplements you are using. And ask about interactions between whatever you are taking and food or alcohol.
3. Go fish for healthy vision.
Some research shows that people who have a higher dietary intake of foods containing omega-3 fatty acids from fish have a reduced risk of advanced age-related macular degeneration, a condition characterized by the deterioration of the central retina (a.k.a., macula) that is the leading cause of blindness in people over 50. Each week, aim to eat two servings of fish. Top a vegetable salad with poached salmon for lunch; serve a savory tilapia recipe for dinner.
4. Fill up on fresh fruit.
Unfortunately, constipation often becomes more common as you age—but you filling up on fiber and fluids can help improve digestion. Water and fiber are two main components of fresh fruits (which provide disease-fighting phytonutrients too), so eat a colorful mix: berries, oranges, grapes, pears, watermelon… whatever you like best!
5. Start the calcium count in the morning.
The risk for osteoporosis increases with age, but getting enough calcium (1,200 mg per day is the recommended amount for people over 50) can help reduce your risk. Get halfway to this goal—before lunch—by including a cup of calcium-fortified orange juice at breakfast and having a cup of low-fat yogurt for a midmorning snack.
6. Iron out changes in recommended nutrient intakes.
After menopause, women need only 8 mg of iron each day (same as what men need)—that’s less than half of the recommended intake of the mineral for women of child-bearing age. Too much iron can be harmful, particularly for people who have hemochromatosis, a genetic condition that causes a buildup of iron in the body’s organs. You don’t have to scale back on healthy iron-rich foods like lean meats, beans and leafy greens, but if you’re taking a multivitamin that includes iron, check to see that it doesn’t exceed your recommended 8 mg.
7. Write what you bite.
If middle-aged spread is creeping up on you—literally—try writing down what you eat in a food journal. Studies show that people consistently tend to underestimate what they eat and keeping track can give you a more accurate idea of how many calories you’re consuming and also help you see where you might cut back.
MY THOUGHTS
Why does everything seem to be harder to do when we're older? Maybe if we were more mindful of our health when we were younger, there won't be much maintenance required.
Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
Friday, May 27, 2011
Monday, March 14, 2011
WAYS TO STOP BONE LOSS AFTER AGE 50
WAYS TO STOP BONE LOSS AFTER AGE 50
from the article "7 Ways to Stop Bone Loss After Age 50"
By Carole Jacobs, Special to Lifescript
Published March 13, 2011
Reviewed By Edward C. Geehr, M.D.
Were you a wild child – drinking, smoking and eating badly in your younger years? If so, you might be at risk for osteoporosis. Here’s how to prevent additional bone loss in 7 simple steps…
The excesses of youth – smoking, drinking and starving yourself skinny – are now showing up as bone loss and osteoporosis in women.
About 8 million women in the U.S. have osteoporosis, and 30 million more may get the disease, which can cause bones to break with something as harmless as a sneeze, according to the National Osteoporosis Foundation (NOF).
But even if you’ve abused your body in the past, you still have time to save your bones with simple changes, like getting enough vitamin D, eating more fresh fruits and veggies and, yes, adding some weight if you’re too thin.
Read on for the latest studies and doctor-recommended tips.
1. Know where you stand
Not sure where you fall on the bone-strength scale? Head to your doctor’s office for a couple of helpful tests.
- FRAX (Fracture Risk Assessment Tool).
- Bone-density test - dual-energy X-ray absorptiometry (DEXA) scan
2. Bone up with calcium
Your bones store up to 99% of the calcium your body needs for nearly every function, including blood clotting, muscle and nerve function. And women can lose up to 20% of their bone density during the 5-7 years following menopause because of a decrease in estrogen.
That’s why women over 50 should get about 1,200 milligrams of calcium daily, according to updated guidelines issued by the Institute of Medicine (IOM) in November 2010.
Your best sources for the mineral are low-fat and fat-free dairy products, such as milk, ice cream, cheese and yogurt, but calcium supplements can fill nutritional gaps, says Katherine Brooking, M.S., R.D., a New York-based dietitian.
“Just don’t overdo it," Cosman adds.
Too much calcium – more than 2,500 mg for adults 19-50, or more than 2,000 mg if you’re over 51 – can cause constipation and kidney stones, and it could interfere with the body’s ability to absorb other essential minerals such as iron and zinc, according to the Office of Dietary Supplements of the National Institutes of Health.
3. Get more vitamin D
“Without enough vitamin D, [women] could lose up to 4% of their skeletal mass per year,” says Michael F. Holick, Ph.D., M.D., professor of medicine at Boston University Medical Center, who discovered calcitriol (vitamin D3), the hormonally active form of the vitamin. He’s also the author of The Vitamin D Solution (Penguin).
That’s why increasing vitamin D intake is essential. It helps maintain normal calcium levels in the bones and aids in its absorption.
You can get D from leafy greens and fortified dairy products, but the major source is sunlight, which triggers production of the vitamin in your skin.
But you’ll probably need a vitamin D supplement if you live in a cloudy climate, use sunscreen religiously and/or have dark skin, Holick says.
4. Eat your veggies
Milk and vitamin D aren’t the only ways to build strong bones. Fruits and vegetables also have high levels of nutrients essential for skeletal health, including magnesium, potassium, vitamin C, vitamin K and several B vitamins, according to a large 2009 study conducted by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.
Five servings of fruits and veggies a day is all you need, according to a 2005 landmark study at the Clinical Research and Regional Bone Centers at Helen Hayes Hospital in West Haverstraw, N.Y. Calcium-rich produce includes broccoli (180 mg/cup), cooked spinach (240 mg/cup), arugula (125 mg/cup), orange juice (300 mg/cup), kiwi (50 mg/cup) and dry figs (300 mg/cup).
5. Kick butts
Here’s another reason to quit smoking: It’s a leading cause of bone loss and fractures in women older than 40, according to a three-year study conducted on 4,332 women at Universidade Federal de São Paulo in Brazil and published in 2010.
“Nicotine seems to have toxic effects on bone-forming cells and lowers estrogen levels, which in turn reduces bone density and leads to an earlier menopause,” Cosman says.
Cigarette smoking may increase spontaneous bone loss in women not taking estrogen, according to a two-year study on 270 postmenopausal women conducted at the Center for Clinical and Basic Research in Denmark.
6. Drink moderately
If you drank heavily during your adolescent and teenage years – the critical bone-building time – you may have irreversible skeletal damage and a greater risk of future fractures and osteoporosis, according to a 2010 Loyola University Study on rats.
Moderate drinking may affect estrogen concentrations or suppress bone breakdown to release minerals used in the rest of the body, researchers theorize.
So go ahead and enjoy just one glass of wine with dinner, Cosman says.
7. You really can be too thin
Here’s a good excuse to hang on to those love handles: A little extra padding protects your bones.
A low body weight often goes hand in hand with low bone mass and increased fracture risk, according to a 2006 Rutgers University Study. And those extra pounds may even protect you from fractures if you take a tumble.
Trying to lose weight? A 10% weight loss results in up to 2% bone loss, the Rutgers researchers say.
Weight protects you in several ways, the study shows. First, just carrying around an extra load has a weight-bearing benefit. Also, fat is associated with bone-building hormones, such as estrogen. And when you lose weight, circulating estrogen decreases.
MY THOUGHTS
i should start learning to like milk. i have no problem with veggies and getting enough sun. but milk has never been a favorite. much less a habit.
from the article "7 Ways to Stop Bone Loss After Age 50"
By Carole Jacobs, Special to Lifescript
Published March 13, 2011
Reviewed By Edward C. Geehr, M.D.
Were you a wild child – drinking, smoking and eating badly in your younger years? If so, you might be at risk for osteoporosis. Here’s how to prevent additional bone loss in 7 simple steps…
The excesses of youth – smoking, drinking and starving yourself skinny – are now showing up as bone loss and osteoporosis in women.
About 8 million women in the U.S. have osteoporosis, and 30 million more may get the disease, which can cause bones to break with something as harmless as a sneeze, according to the National Osteoporosis Foundation (NOF).
But even if you’ve abused your body in the past, you still have time to save your bones with simple changes, like getting enough vitamin D, eating more fresh fruits and veggies and, yes, adding some weight if you’re too thin.
Read on for the latest studies and doctor-recommended tips.
1. Know where you stand
Not sure where you fall on the bone-strength scale? Head to your doctor’s office for a couple of helpful tests.
- FRAX (Fracture Risk Assessment Tool).
- Bone-density test - dual-energy X-ray absorptiometry (DEXA) scan
2. Bone up with calcium
Your bones store up to 99% of the calcium your body needs for nearly every function, including blood clotting, muscle and nerve function. And women can lose up to 20% of their bone density during the 5-7 years following menopause because of a decrease in estrogen.
That’s why women over 50 should get about 1,200 milligrams of calcium daily, according to updated guidelines issued by the Institute of Medicine (IOM) in November 2010.
Your best sources for the mineral are low-fat and fat-free dairy products, such as milk, ice cream, cheese and yogurt, but calcium supplements can fill nutritional gaps, says Katherine Brooking, M.S., R.D., a New York-based dietitian.
“Just don’t overdo it," Cosman adds.
Too much calcium – more than 2,500 mg for adults 19-50, or more than 2,000 mg if you’re over 51 – can cause constipation and kidney stones, and it could interfere with the body’s ability to absorb other essential minerals such as iron and zinc, according to the Office of Dietary Supplements of the National Institutes of Health.
3. Get more vitamin D
“Without enough vitamin D, [women] could lose up to 4% of their skeletal mass per year,” says Michael F. Holick, Ph.D., M.D., professor of medicine at Boston University Medical Center, who discovered calcitriol (vitamin D3), the hormonally active form of the vitamin. He’s also the author of The Vitamin D Solution (Penguin).
That’s why increasing vitamin D intake is essential. It helps maintain normal calcium levels in the bones and aids in its absorption.
You can get D from leafy greens and fortified dairy products, but the major source is sunlight, which triggers production of the vitamin in your skin.
But you’ll probably need a vitamin D supplement if you live in a cloudy climate, use sunscreen religiously and/or have dark skin, Holick says.
4. Eat your veggies
Milk and vitamin D aren’t the only ways to build strong bones. Fruits and vegetables also have high levels of nutrients essential for skeletal health, including magnesium, potassium, vitamin C, vitamin K and several B vitamins, according to a large 2009 study conducted by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.
Five servings of fruits and veggies a day is all you need, according to a 2005 landmark study at the Clinical Research and Regional Bone Centers at Helen Hayes Hospital in West Haverstraw, N.Y. Calcium-rich produce includes broccoli (180 mg/cup), cooked spinach (240 mg/cup), arugula (125 mg/cup), orange juice (300 mg/cup), kiwi (50 mg/cup) and dry figs (300 mg/cup).
5. Kick butts
Here’s another reason to quit smoking: It’s a leading cause of bone loss and fractures in women older than 40, according to a three-year study conducted on 4,332 women at Universidade Federal de São Paulo in Brazil and published in 2010.
“Nicotine seems to have toxic effects on bone-forming cells and lowers estrogen levels, which in turn reduces bone density and leads to an earlier menopause,” Cosman says.
Cigarette smoking may increase spontaneous bone loss in women not taking estrogen, according to a two-year study on 270 postmenopausal women conducted at the Center for Clinical and Basic Research in Denmark.
6. Drink moderately
If you drank heavily during your adolescent and teenage years – the critical bone-building time – you may have irreversible skeletal damage and a greater risk of future fractures and osteoporosis, according to a 2010 Loyola University Study on rats.
Moderate drinking may affect estrogen concentrations or suppress bone breakdown to release minerals used in the rest of the body, researchers theorize.
So go ahead and enjoy just one glass of wine with dinner, Cosman says.
7. You really can be too thin
Here’s a good excuse to hang on to those love handles: A little extra padding protects your bones.
A low body weight often goes hand in hand with low bone mass and increased fracture risk, according to a 2006 Rutgers University Study. And those extra pounds may even protect you from fractures if you take a tumble.
Trying to lose weight? A 10% weight loss results in up to 2% bone loss, the Rutgers researchers say.
Weight protects you in several ways, the study shows. First, just carrying around an extra load has a weight-bearing benefit. Also, fat is associated with bone-building hormones, such as estrogen. And when you lose weight, circulating estrogen decreases.
MY THOUGHTS
i should start learning to like milk. i have no problem with veggies and getting enough sun. but milk has never been a favorite. much less a habit.
Wednesday, January 26, 2011
FOOD FOR THE BRAIN
6 Foods That Are Good for Your Brain
Jan 3, 2011 | 12:56 PM ET | By Amanda Chan, MyHealthNewsDaily Staff Writer
Foods high in compounds such as antioxidants and omega-3 fatty acids can improve brain health and memory, experts say.
From fruit to fish, here are six things that, based on various studies, may perk up your gray matter.
Walnuts
They even look like little brains, so maybe that's Mother Nature's way of telling us what walnuts are good for.
Indeed, a 2009 study in the Journal of Nutrition found that diets in which nuts made up as little as 2 percent reversed signs of aging in the brains of old rats, including the ability of the brain to function and process information.
And a study presented in 2010 at the International Conference on Alzheimer's Disease reported that mice with Alzheimer's demonstrated improved learning, memory and motor coordination after being fed walnuts.
Walnuts contain high amounts of antioxidants, which some researchers say may combat the damage to brain cells' DNA caused by free radicals in our bodies.
Carrots
Carrots have long been known to be good for the eyes — and it turns out, they're good for the brain, too.
Carrots have high levels of a compound called luteolin, which could reduce age-related memory deficits and inflammation in the brain, according to a study published in 2010 in the journal Nutrition. In the study, mice whose daily diet was supplemented with 20 milligrams of luteolin had reduced inflammation in their brains. The researchers said the compound also restored the mice's memory to the level of younger mice's.
Olive oil, peppers and celery are also high in luteolin.
Berries
Adding some vitamin-rich berries to your diet may not be a bad idea if you want to improve your memory, according to several studies.
One study, published in 2010 in the Journal of Agricultural and Food Chemistry, found that after 12 weeks of daily supplements of wild blueberry juice, nine older adults who had started to experience slight memory problems showed better learning and recall abilities than a similar group of adults who didn't take the supplements. The blueberry group also showed reduced symptoms of depression.
And in a 2009 report in the Journal of Nutrition, researchers said they examined a group of studies that showed fruits such as blueberries and strawberries, which are high in antioxidants, can decrease a type of stress in cells associated with aging and increase the signaling capabilities in brains. In one of the studies, researchers placed 6-month-old rats on a diet supplemented with blueberry and strawberry extracts (totaling 2 percent of their diet) for nine months. These rats had better spatial and memory skills than rats not given the supplements.
Fish
Although recent research has shown that taking fish oil supplements may not help slow the cognitive decline in people with Alzheimer's disease, other studies have shown that eating fish rich in omega-3 fatty acids could help slow typical cognitive decline that comes with age.
A 2005 study in the journal Archives of Neurology found that people 65 and older who ate two meals of fish a week for six years had a 13 percent decrease in cognitive decline, compared with people who didn't eat any fish regularly. And people who ate one meal of fish a week had a 10 percent decrease in cognitive decline.
Fish high in vitamin B12 may also help protect against Alzheimer's, according to a study published in 2010 in the journal Neurology.
Coffee and tea
Coffee and tea do more than keep you awake in the mornings — studies have shown they may prevent Alzheimer's disease and improve cognitive function.
A 2010 study in the Journal of Alzheimer's Disease found that when researchers gave caffeinated coffee to mice genetically engineered to develop Alzheimer's disease, the disease either slowed in progression or never developed. Based on the finding, coffee eventually could serve as a therapeutic treatment for people with Alzheimer's disease, the researchers said.
Tea showed protective effects on the brain, too. Tea drinkers did better on tests on memory and information processing than non-tea drinkers did, according to a 2010 study of 716 Chinese adults 55 and older in the Journal of Nutrition, Health and Aging.
Spinach
Your mom always told you to eat your spinach, and there's science to back up her advice. The green leafy vegetable is loaded with vitamins C and E, which, studies have shown, help to improve cognitive abilities.
A 2000 study in the Journals of Gerontology showed that rats whose diet was supplemented with vitamin E experienced a 500 to 900 percent increase in brain and nerve tissue over an eight-month period, as well as an increase in the release of dopamine in the brain, the "pleasure" chemical that controls flow of information to different parts of the brain.
And a 2000 study in the journal Brain Research found that aging rats had some of their age-related memory and motor deficits reversed after they were fed diets supplemented with spinach, strawberries or blueberries.
Pass it on: To amp up your brain health and slow cognitive decline, eat your leafy greens, berries, nuts and fish.
MY THOUGHTS
sometimes(or a lot of times),i feel like my brain is in a state of decomposition. this is partly why i blog. it's exercise for the brain. but it's not enough. brain food can complement any brain exercise i get into. i'm noting (i hope you are, too) that this article did not say "nuts" for the brain. it specified walnuts. if you want them (and can afford them), you'll need to make a trip to healthy options, rustan's, pricemart (if you want them in sacks!!). shopwise,too. sometimes.
berries and spinach, they are everywhere. fish,no problem. although i hatethe prep. SM sells these cheap frozen fillet. i know,it's not fresh. bu it's still fish.
carrots? it's the year of the rabbit, guys.
Jan 3, 2011 | 12:56 PM ET | By Amanda Chan, MyHealthNewsDaily Staff Writer
Foods high in compounds such as antioxidants and omega-3 fatty acids can improve brain health and memory, experts say.
From fruit to fish, here are six things that, based on various studies, may perk up your gray matter.
Walnuts
They even look like little brains, so maybe that's Mother Nature's way of telling us what walnuts are good for.
Indeed, a 2009 study in the Journal of Nutrition found that diets in which nuts made up as little as 2 percent reversed signs of aging in the brains of old rats, including the ability of the brain to function and process information.
And a study presented in 2010 at the International Conference on Alzheimer's Disease reported that mice with Alzheimer's demonstrated improved learning, memory and motor coordination after being fed walnuts.
Walnuts contain high amounts of antioxidants, which some researchers say may combat the damage to brain cells' DNA caused by free radicals in our bodies.
Carrots
Carrots have long been known to be good for the eyes — and it turns out, they're good for the brain, too.
Carrots have high levels of a compound called luteolin, which could reduce age-related memory deficits and inflammation in the brain, according to a study published in 2010 in the journal Nutrition. In the study, mice whose daily diet was supplemented with 20 milligrams of luteolin had reduced inflammation in their brains. The researchers said the compound also restored the mice's memory to the level of younger mice's.
Olive oil, peppers and celery are also high in luteolin.
Berries
Adding some vitamin-rich berries to your diet may not be a bad idea if you want to improve your memory, according to several studies.
One study, published in 2010 in the Journal of Agricultural and Food Chemistry, found that after 12 weeks of daily supplements of wild blueberry juice, nine older adults who had started to experience slight memory problems showed better learning and recall abilities than a similar group of adults who didn't take the supplements. The blueberry group also showed reduced symptoms of depression.
And in a 2009 report in the Journal of Nutrition, researchers said they examined a group of studies that showed fruits such as blueberries and strawberries, which are high in antioxidants, can decrease a type of stress in cells associated with aging and increase the signaling capabilities in brains. In one of the studies, researchers placed 6-month-old rats on a diet supplemented with blueberry and strawberry extracts (totaling 2 percent of their diet) for nine months. These rats had better spatial and memory skills than rats not given the supplements.
Fish
Although recent research has shown that taking fish oil supplements may not help slow the cognitive decline in people with Alzheimer's disease, other studies have shown that eating fish rich in omega-3 fatty acids could help slow typical cognitive decline that comes with age.
A 2005 study in the journal Archives of Neurology found that people 65 and older who ate two meals of fish a week for six years had a 13 percent decrease in cognitive decline, compared with people who didn't eat any fish regularly. And people who ate one meal of fish a week had a 10 percent decrease in cognitive decline.
Fish high in vitamin B12 may also help protect against Alzheimer's, according to a study published in 2010 in the journal Neurology.
Coffee and tea
Coffee and tea do more than keep you awake in the mornings — studies have shown they may prevent Alzheimer's disease and improve cognitive function.
A 2010 study in the Journal of Alzheimer's Disease found that when researchers gave caffeinated coffee to mice genetically engineered to develop Alzheimer's disease, the disease either slowed in progression or never developed. Based on the finding, coffee eventually could serve as a therapeutic treatment for people with Alzheimer's disease, the researchers said.
Tea showed protective effects on the brain, too. Tea drinkers did better on tests on memory and information processing than non-tea drinkers did, according to a 2010 study of 716 Chinese adults 55 and older in the Journal of Nutrition, Health and Aging.
Spinach
Your mom always told you to eat your spinach, and there's science to back up her advice. The green leafy vegetable is loaded with vitamins C and E, which, studies have shown, help to improve cognitive abilities.
A 2000 study in the Journals of Gerontology showed that rats whose diet was supplemented with vitamin E experienced a 500 to 900 percent increase in brain and nerve tissue over an eight-month period, as well as an increase in the release of dopamine in the brain, the "pleasure" chemical that controls flow of information to different parts of the brain.
And a 2000 study in the journal Brain Research found that aging rats had some of their age-related memory and motor deficits reversed after they were fed diets supplemented with spinach, strawberries or blueberries.
Pass it on: To amp up your brain health and slow cognitive decline, eat your leafy greens, berries, nuts and fish.
MY THOUGHTS
sometimes(or a lot of times),i feel like my brain is in a state of decomposition. this is partly why i blog. it's exercise for the brain. but it's not enough. brain food can complement any brain exercise i get into. i'm noting (i hope you are, too) that this article did not say "nuts" for the brain. it specified walnuts. if you want them (and can afford them), you'll need to make a trip to healthy options, rustan's, pricemart (if you want them in sacks!!). shopwise,too. sometimes.
berries and spinach, they are everywhere. fish,no problem. although i hatethe prep. SM sells these cheap frozen fillet. i know,it's not fresh. bu it's still fish.
carrots? it's the year of the rabbit, guys.
Wednesday, January 19, 2011
25 Burning Health Questions
25 Burning Health Questions
We Take You Right to the Bottom Line
O, The Oprah Magazine | August 06, 2008
Is my microwave emitting death rays? Is bird flu still a threat? I do yoga, but should I also be lifting weights? You don't need to waste another second wondering and worrying. We've got the definitive answers right here.
1. Could my cell phone kill me?
It seems unlikely. But if you use your mobile phone a lot, consider getting an earpiece or putting your caller on speaker so you can hold the phone away from your head. The biggest study yet, in which Danish researchers tracked 420,000 cell phone users for up to 21 years, found no cancer risk, but much of the data was collected when cell phones were more of a novelty than a primary form of communication. In a smaller recent Israeli study of 1,726 people, heavy cell phone use raised the risk for salivary gland tumors 50 percent on the side on which the subjects usually held the phone (though the risk overall is still vanishingly small). The biggest threat, however, has nothing to do with cancer: Driving while talking on a cell phone puts you in the same league as a drunk driver. You're four to five times more likely to have an accident.
2. Will vitamin D save my life? Should I really be taking four times the recommended daily dose?
A growing body of evidence strongly suggests that vitamin D in high doses not only helps keep bones strong but also reduces the risk of colon, ovarian, and breast cancers, and diseases such as diabetes and multiple sclerosis. And many of us don't get enough because of a lack of exposure to sunlight (the sun triggers D's production in the skin) or diets that omit good sources (fatty fish such as salmon, mackerel, and tuna, and fortified milk and cereal). While the official daily dose for people age 51 to 70 is 400 IUs, most experts agree that they should aim for 800 to 1,000 IUs of supplemental D a day. But if you're under 50 and you consume the recommended 200 IUs (the equivalent of two glasses of milk daily) and get 10 to 15 minutes of sun exposure—without sunscreen—a day, a 400 IU supplement should do you fine.
3. Is it okay to cleanse your body by fasting from time to time?
As long as you are in good health, a brief liquid fast or cleanse is fine. But don't expect wonders—other than a sense of personal accomplishment, perhaps: Any physiologist will tell you that properly functioning lungs, liver, kidneys, and intestines do a fantastic job of keeping your body free of impurities without the help of fasting. If you do pursue a fast, always make sure to drink enough fluids to avoid dehydration.
4. Can I trust my tap water?
Sure. Unless you're on a private well, tap water comes from municipal treatment plants that are carefully monitored and better regulated than bottled water. (Some popular brands like Aquafina and Dasani are just that: tap water.) Very strict federal rules now require extensive filtering of the water supply, but minuscule amounts of chemicals and pharmaceuticals may still turn up. If you want to ensure you're drinking the purest water possible, consider adding a filter to your tap. For information on filters, go to NRDC.org/waterfilters.
5. Is my microwave giving me cancer?
No. Microwaving doesn't alter food in any way that could make you sick. All a microwave does is spur the water molecules in your food to move, and the friction of those molecules heats up your meal. The ovens do generate a tiny magnetic field, but there's very little evidence that such a field poses a problem for humans. What's more, there's an easy way to avoid any potential harm—step back when the oven is on.
6. How long am I contagious when I have the flu or a cold?
As long as you have symptoms. Your ability to spread these viruses remains until the last sniffle, says Bill Schaffner, MD, a physician and infectious disease expert at Vanderbilt Medical Center in Nashville. And you're contagious 24 hours before you first show symptoms.
7. Is it true that 48 hours after starting antibiotics I can't infect someone else?
Yes, in most cases, and provided you really had a bacterial infection, like strep throat, and not a viral one—against which antibiotics are useless, says Schaffner. But the bug may come back if you quit the drugs early; also, if you fail to complete the full prescription, the leftover bacteria could develop antibiotic resistance and the drugs might not work next time.
8. Is bird flu still a danger?
Yes. As of this writing, influenza A virus subtype H5N1—bird flu—has not made an appearance in the United States. But it still lurks in many parts of the world, particularly Asia and parts of Africa. What makes the virus so scary is its deadliness—it kills 50 to 80 percent of the people it infects. Currently, the virus is primarily passed from an infected bird to a human. "You're not going to get it because you're on the plane with someone who has it," says Richard V. Lee, MD, a physician and infectious disease expert at the State University of New York at Buffalo. Nor does cooked chicken pose a risk, since heat kills the virus. But influenza viruses can evolve rapidly, and despite some promising vaccine developments, if the H5N1 virus develops an ability to spread rapidly between people anytime soon, it could spell disaster.
9. How often do I really need to have my teeth professionally cleaned?
The answer depends on your habits at home, says periodontist Sally Cram, consumer adviser for the American Dental Association. Studies show it takes about three months for bacteria to take hold in the gums. Daily flossers who brush twice a day can get by with twice a year professional cleanings, but those who let things slide or have prior gum disease may need visits every two or three months. Diabetes, autoimmune diseases, and medications like antidepressants that dry out your mouth can also speed bacterial buildup and create a need for more cleanings, says Cram.
10. Do the plastic bags from my dry cleaner contain toxic chemicals?
The plastic bag isn't dangerous, but the chemical residues it traps in your clothing might be, says Sarah Janssen, MD, an expert with the Natural Resources Defense Council, an environmental advocacy group. That smell your dry-cleaned clothes give off is perchloroethylene (perc), a chemical the state of California classifies as a potential carcinogen. Reduce your exposure by removing the bag and hanging the clothes outside—or in your bathroom with the window open or the fan on—to air. Don't leave bagged clothes in a hot car: The heat accelerates perc's release, and could make the air in your car toxic, says Janssen.
11. Are the new birth control pills that eliminate your periods really safe?
Yes. There's no evidence that suppressing your period is dangerous. The periods you get on the regular Pill aren't real anyway, because the hormones prevent your uterus from building up the thick lining that's normally shed during menstruation. One reason the Pill's inventors included the off week was to mimic the normal menstrual cycle in the hope that the Pope might bless the Pill. Needless to say, he didn't.
12. Will staring at a computer all day make me blind?
No. A marathon computer session is like a long hike. "If you walk long enough, your legs will be tired, but that doesn't mean you've permanently damaged them," says ophthalmologist John C. Hagan III, MD, a spokesperson for the American Academy of Ophthalmology. Focusing on a computer screen—a fixed distance—will leave your eye muscles tired and stiff, he says, plus you tend to blink less. The antidote: Look up from the computer screen every so often and focus on something 20 or more feet away, then blink briskly four or five times.
13. Can diet soda kill me?
If you mean, could it give you cancer, the answer is probably not. Diabetes? Unlikely. Osteoporosis? Maybe. And it seems possible that the drinks are related to weight gain. Recent research suggests that having several diet drinks a day can weaken bones and is linked to weight gain, though the causes are very murky. Respected nutritionist Marion Nestle, PhD, author of What to Eat and Food Politics, has this to say: "I so prefer real sugar. The other sweeteners are all chemical and all artificial, and I'm not aware of much real evidence that they help people cut calories." A study published this year indicates just the opposite: In rodents, at least, there's evidence that the substitutes interfere with the body's ability to register how many calories it's taking in—which could lead to overeating.
14. Flu shots—should I or shouldn't I?
Yes, absolutely. Although the CDC does not say everyone needs a flu shot, it does recommend them for enough people (due to health risks, age-related concerns, and other factors) that about 82 percent of the total U.S. population qualifies. Even if you don't, you'd be best off getting in line. According to flu expert Trish Perl, MD, a professor of medicine at Johns Hopkins University, "it usually prevents you from catching the flu, but even if you do get sick, your symptoms won't be as severe." More important, it prevents you from spreading the flu to others who might be at risk for developing a fatal case. (About 25 percent of people who have the flu don't even realize it.)
15. Is there any surefire way to stave off Alzheimer's disease?
Sadly, no. The closest scientists have come was a vaccine against synapse-destroying beta-amyloid deposits, a hallmark of the disease. But human trials were stopped abruptly a few years ago when some volunteers developed severe brain inflammation. Still, studies suggest that you can take steps to help your brain—from staying intellectually, socially, and physically active (exercise raises levels of a brain chemical called BDNF that encourages the growth of new brain cells) to eating more fruit, veggies, and salmon.
16. I have to stop eating tuna, swordfish, and salmon, right?
Swordfish, yes. But for most other fish, the benefits of wise consumption outweigh the risks, according to a landmark study in the Journal of the American Medical Association. Swordfish contains high levels of mercury; canned albacore (white) tuna has more mercury than canned light tuna, which is why the Environmental Protection Agency recommends that women of childbearing age eat no more than six ounces of albacore per week. Though salmon does not pose a mercury risk, it may have PCBs (industrial compounds). Limit servings of farmed salmon to one a month; enjoy wild-caught four or more times a month. To learn which seafood is lowest in contaminants and isn't overfished, visit OceansAlive.org.
17. When should I see a doctor about...
...a backache?
See a physician immediately if the back pain keeps you from sleeping; you also have numbness in your leg, foot, groin, or rectal area; you also have fever, chills, nausea, vomiting, stomachache, weakness, or sweating; you've also lost control of urination or bowel movements; you've been in a car crash or other accident; you have a history of cancer. Otherwise, try over-the-counter pain relievers, alternating heating pads with ice packs, and a day or two of rest followed by gentle exercise for two to three weeks before making an appointment.
...heartburn?
You'll want to call after two weeks of a burning sensation in the middle of your chest or abdomen—or sooner if you have other signs of gastroesophageal reflux disease such as a dry cough or trouble swallowing despite using an over-the-counter antacid or reflux medicine.
...a fever?
Go to the emergency room if you also experience stomach pain, nausea, or vomiting (it could be appendicitis); severe headache, neck stiffness, drowsiness, vomiting, and light sensitivity (possibly meningitis); you feel faint and confused after spending time outdoors in hot weather (signs of heatstroke). Call your doctor right away if you have one or more of the following: a fever above 103 degrees; bloody diarrhea; a red rash or red streaks on your arm or leg; an earache; painful urination; sore throat; muscle and joint pain; back pain. If two days of an over-the-counter fever reducer (like aspirin or ibuprofen) doesn't bring down your temperature—or if you're also vomiting—it's time for professional help. Call in two weeks if you have a persistent low-grade (101 degrees or less) fever that doesn't go away.
...a sore throat?
See a doctor immediately if you have one or more of the following: a fever of 101 degrees or higher; dehydration; difficulty swallowing or breathing; tender or swollen lymph glands in your neck; pus in the back of your throat; a red rash that feels rough, with increased redness in the skin folds; a persistent cough. Call after three days if you also have body aches, headache, cough, or runny nose.
...abdominal pain, diarrhea, vomiting?
You'll need emergency treatment if you have one or more of the following: a fever above 102 degrees; tender abdomen; bloody diarrhea or black stools; sudden sharp pain that starts under your ribs and moves to your groin; backache; bloating and severe cramping; or you're pregnant and have abdominal or pelvic pain or vaginal bleeding. Call your physician right away if you're in constant pain and have vaginal discharge or a burning feeling when you urinate; traveler's diarrhea that doesn't respond to over-the-counter medicines; or are taking a new medicine that seems to be causing diarrhea.
...muscle and joint pain?
Get your internist or general practitioner on the phone immediately if you have a fever; red or swollen skin over the muscle; severe pain that has no obvious cause; a tick bite or rash; or if you recently started a new prescription or changed doses of a drug you've been taking. Otherwise, give rest and pain relievers three days to work before making a call.
18. Is liposuction worth it?
Yes—but only to resculpt stubborn bulges after weight loss. It won't get rid of cellulite, and it's a bust for keeping you slim: In one study from the University of Texas Southwestern Medical Center, 43 percent of people who'd had lipo put the fat back on, mostly because they didn't adopt a healthy diet or exercise.
19. What's a sure way to stay cancer-free?
There isn't one. The ugly truth is, some people who do everything right get cancer anyway. Still, bad habits worsen your odds. Tobacco use causes about one in three cancers overall, and diet, inactivity, and obesity contribute to another third of cases, says Peter Greenwald, MD, PhD, director of the division of cancer prevention at the National Cancer Institute.
20. Do I really need to lift weights? Isn't yoga enough?
Yoga can build muscle, exercise physiologists say, as long as your muscles burn a little; poses like downward dog require you to lift and shift your own body weight. It's less clear whether yoga can build or maintain bone density—a benefit weight lifting confers—simply because it hasn't been studied. If your current yoga sessions don't feel challenging, or if your bones are thinning, consider adding strength training to the weight-bearing exercise (walking, for example) that you're already doing for your bones. (You are already doing it, right?)
21. Do self-tanners cause cancer?
Nope. The faux glow is delivered by dihydroxyacetone (DHA), which only interacts with dead surface cells on the skin to create a color change that simulates a tan for five to seven days. However: "Although self-tanners do not cause cancer, they generally don't give any protection against UVB or UVA, so it's still important to use sunscreen to prevent aging, sun damage, and skin cancer," says Oanh Lauring, MD, a dermatologist at Mercy Medical Center in Baltimore.
22. Skip exercise when I have a cold, right?
Not necessarily. "If the symptoms are above the neck, like a runny or stuffy nose, sneezing, or sore throat, exercising should pose little or no risk," says Cedric X. Bryant, PhD, chief science officer for the American Council on Exercise in San Diego. "In fact, mild to moderate exercise has been shown to help boost immune system function." But if your symptoms include body aches, chest congestion or tightness, and a hacking cough, workouts should be postponed.
23. Shouldn't everyone get the shingles vaccine?
Not yet. "The vaccine has been studied only in relatively healthy people over age 60," says Stephen K. Tyring, MD, PhD, clinical professor of dermatology at the University of Texas Medical School at Houston. "There's no problem with healthy people under 60 receiving the vaccine, but insurance companies won't pay for the shot, which usually runs at least $150." People with weak immunity—those with cancer or HIV—should avoid this vaccine. A recent study Tyring co-authored suggests that if a blood relative has had shingles, you could be at higher risk and may want to consider the vaccine.
24. Is it true that aluminum-based antiperspirants are dangerous?
There's no evidence, according to the National Cancer Institute, though you wouldn't know it from the persistent Internet and e-mail rumors. Aluminum-based compounds such as those in antiperspirants can be absorbed by the skin and may behave like cancer-promoting estrogen in the body. But no one can say whether antiperspirants lead to a buildup of aluminum in breast tissue, or if that would trigger the breast cell changes that may lead to cancer. Aluminum-free alternatives are out there, though their effectiveness is questionable.
25. What's the best superfood?
Sorry; there isn't one. Forget the latest news on supposedly magical treats like blueberries, chocolate, emu meat, or red wine. Researchers often get their amazing results by isolating a substance in the food and then injecting it into cells in a petri dish or administering amounts to rats that far exceed what you could realistically get in your diet. Yes, these foods are healthy—but only as part of an overall sound diet. Don't let that news dismay you; it should be freeing. You don't have to track the latest food craze—just eat right and in sensible portions. Phew; that sure makes things easier.
MY THOUGHTS
i've had the shingles. had to stay indoors for a week. not bad. but the medicines i had to take burned a hole in my wallet. and my doctor said, it can happen again! (hope not). no shots here available. it's a relief however, that my microwave and my cellphone CAN'T kill me. i'm not married to my cellphone but i have such an intimate relationship with my microwave. can't live without it. but if i wan't to live longer and be at the 18the bday of my nieces and weddings of my nephews, i need more sunlight. that's the downside of living where i live. i hardly ever see the sun. i'm such a late sleeper. by the time i wake up, the sun's out of my horizon. and i don't like opening the windows because dust would come in. excuses! excuses!
We Take You Right to the Bottom Line
O, The Oprah Magazine | August 06, 2008
Is my microwave emitting death rays? Is bird flu still a threat? I do yoga, but should I also be lifting weights? You don't need to waste another second wondering and worrying. We've got the definitive answers right here.
1. Could my cell phone kill me?
It seems unlikely. But if you use your mobile phone a lot, consider getting an earpiece or putting your caller on speaker so you can hold the phone away from your head. The biggest study yet, in which Danish researchers tracked 420,000 cell phone users for up to 21 years, found no cancer risk, but much of the data was collected when cell phones were more of a novelty than a primary form of communication. In a smaller recent Israeli study of 1,726 people, heavy cell phone use raised the risk for salivary gland tumors 50 percent on the side on which the subjects usually held the phone (though the risk overall is still vanishingly small). The biggest threat, however, has nothing to do with cancer: Driving while talking on a cell phone puts you in the same league as a drunk driver. You're four to five times more likely to have an accident.
2. Will vitamin D save my life? Should I really be taking four times the recommended daily dose?
A growing body of evidence strongly suggests that vitamin D in high doses not only helps keep bones strong but also reduces the risk of colon, ovarian, and breast cancers, and diseases such as diabetes and multiple sclerosis. And many of us don't get enough because of a lack of exposure to sunlight (the sun triggers D's production in the skin) or diets that omit good sources (fatty fish such as salmon, mackerel, and tuna, and fortified milk and cereal). While the official daily dose for people age 51 to 70 is 400 IUs, most experts agree that they should aim for 800 to 1,000 IUs of supplemental D a day. But if you're under 50 and you consume the recommended 200 IUs (the equivalent of two glasses of milk daily) and get 10 to 15 minutes of sun exposure—without sunscreen—a day, a 400 IU supplement should do you fine.
3. Is it okay to cleanse your body by fasting from time to time?
As long as you are in good health, a brief liquid fast or cleanse is fine. But don't expect wonders—other than a sense of personal accomplishment, perhaps: Any physiologist will tell you that properly functioning lungs, liver, kidneys, and intestines do a fantastic job of keeping your body free of impurities without the help of fasting. If you do pursue a fast, always make sure to drink enough fluids to avoid dehydration.
4. Can I trust my tap water?
Sure. Unless you're on a private well, tap water comes from municipal treatment plants that are carefully monitored and better regulated than bottled water. (Some popular brands like Aquafina and Dasani are just that: tap water.) Very strict federal rules now require extensive filtering of the water supply, but minuscule amounts of chemicals and pharmaceuticals may still turn up. If you want to ensure you're drinking the purest water possible, consider adding a filter to your tap. For information on filters, go to NRDC.org/waterfilters.
5. Is my microwave giving me cancer?
No. Microwaving doesn't alter food in any way that could make you sick. All a microwave does is spur the water molecules in your food to move, and the friction of those molecules heats up your meal. The ovens do generate a tiny magnetic field, but there's very little evidence that such a field poses a problem for humans. What's more, there's an easy way to avoid any potential harm—step back when the oven is on.
6. How long am I contagious when I have the flu or a cold?
As long as you have symptoms. Your ability to spread these viruses remains until the last sniffle, says Bill Schaffner, MD, a physician and infectious disease expert at Vanderbilt Medical Center in Nashville. And you're contagious 24 hours before you first show symptoms.
7. Is it true that 48 hours after starting antibiotics I can't infect someone else?
Yes, in most cases, and provided you really had a bacterial infection, like strep throat, and not a viral one—against which antibiotics are useless, says Schaffner. But the bug may come back if you quit the drugs early; also, if you fail to complete the full prescription, the leftover bacteria could develop antibiotic resistance and the drugs might not work next time.
8. Is bird flu still a danger?
Yes. As of this writing, influenza A virus subtype H5N1—bird flu—has not made an appearance in the United States. But it still lurks in many parts of the world, particularly Asia and parts of Africa. What makes the virus so scary is its deadliness—it kills 50 to 80 percent of the people it infects. Currently, the virus is primarily passed from an infected bird to a human. "You're not going to get it because you're on the plane with someone who has it," says Richard V. Lee, MD, a physician and infectious disease expert at the State University of New York at Buffalo. Nor does cooked chicken pose a risk, since heat kills the virus. But influenza viruses can evolve rapidly, and despite some promising vaccine developments, if the H5N1 virus develops an ability to spread rapidly between people anytime soon, it could spell disaster.
9. How often do I really need to have my teeth professionally cleaned?
The answer depends on your habits at home, says periodontist Sally Cram, consumer adviser for the American Dental Association. Studies show it takes about three months for bacteria to take hold in the gums. Daily flossers who brush twice a day can get by with twice a year professional cleanings, but those who let things slide or have prior gum disease may need visits every two or three months. Diabetes, autoimmune diseases, and medications like antidepressants that dry out your mouth can also speed bacterial buildup and create a need for more cleanings, says Cram.
10. Do the plastic bags from my dry cleaner contain toxic chemicals?
The plastic bag isn't dangerous, but the chemical residues it traps in your clothing might be, says Sarah Janssen, MD, an expert with the Natural Resources Defense Council, an environmental advocacy group. That smell your dry-cleaned clothes give off is perchloroethylene (perc), a chemical the state of California classifies as a potential carcinogen. Reduce your exposure by removing the bag and hanging the clothes outside—or in your bathroom with the window open or the fan on—to air. Don't leave bagged clothes in a hot car: The heat accelerates perc's release, and could make the air in your car toxic, says Janssen.
11. Are the new birth control pills that eliminate your periods really safe?
Yes. There's no evidence that suppressing your period is dangerous. The periods you get on the regular Pill aren't real anyway, because the hormones prevent your uterus from building up the thick lining that's normally shed during menstruation. One reason the Pill's inventors included the off week was to mimic the normal menstrual cycle in the hope that the Pope might bless the Pill. Needless to say, he didn't.
12. Will staring at a computer all day make me blind?
No. A marathon computer session is like a long hike. "If you walk long enough, your legs will be tired, but that doesn't mean you've permanently damaged them," says ophthalmologist John C. Hagan III, MD, a spokesperson for the American Academy of Ophthalmology. Focusing on a computer screen—a fixed distance—will leave your eye muscles tired and stiff, he says, plus you tend to blink less. The antidote: Look up from the computer screen every so often and focus on something 20 or more feet away, then blink briskly four or five times.
13. Can diet soda kill me?
If you mean, could it give you cancer, the answer is probably not. Diabetes? Unlikely. Osteoporosis? Maybe. And it seems possible that the drinks are related to weight gain. Recent research suggests that having several diet drinks a day can weaken bones and is linked to weight gain, though the causes are very murky. Respected nutritionist Marion Nestle, PhD, author of What to Eat and Food Politics, has this to say: "I so prefer real sugar. The other sweeteners are all chemical and all artificial, and I'm not aware of much real evidence that they help people cut calories." A study published this year indicates just the opposite: In rodents, at least, there's evidence that the substitutes interfere with the body's ability to register how many calories it's taking in—which could lead to overeating.
14. Flu shots—should I or shouldn't I?
Yes, absolutely. Although the CDC does not say everyone needs a flu shot, it does recommend them for enough people (due to health risks, age-related concerns, and other factors) that about 82 percent of the total U.S. population qualifies. Even if you don't, you'd be best off getting in line. According to flu expert Trish Perl, MD, a professor of medicine at Johns Hopkins University, "it usually prevents you from catching the flu, but even if you do get sick, your symptoms won't be as severe." More important, it prevents you from spreading the flu to others who might be at risk for developing a fatal case. (About 25 percent of people who have the flu don't even realize it.)
15. Is there any surefire way to stave off Alzheimer's disease?
Sadly, no. The closest scientists have come was a vaccine against synapse-destroying beta-amyloid deposits, a hallmark of the disease. But human trials were stopped abruptly a few years ago when some volunteers developed severe brain inflammation. Still, studies suggest that you can take steps to help your brain—from staying intellectually, socially, and physically active (exercise raises levels of a brain chemical called BDNF that encourages the growth of new brain cells) to eating more fruit, veggies, and salmon.
16. I have to stop eating tuna, swordfish, and salmon, right?
Swordfish, yes. But for most other fish, the benefits of wise consumption outweigh the risks, according to a landmark study in the Journal of the American Medical Association. Swordfish contains high levels of mercury; canned albacore (white) tuna has more mercury than canned light tuna, which is why the Environmental Protection Agency recommends that women of childbearing age eat no more than six ounces of albacore per week. Though salmon does not pose a mercury risk, it may have PCBs (industrial compounds). Limit servings of farmed salmon to one a month; enjoy wild-caught four or more times a month. To learn which seafood is lowest in contaminants and isn't overfished, visit OceansAlive.org.
17. When should I see a doctor about...
...a backache?
See a physician immediately if the back pain keeps you from sleeping; you also have numbness in your leg, foot, groin, or rectal area; you also have fever, chills, nausea, vomiting, stomachache, weakness, or sweating; you've also lost control of urination or bowel movements; you've been in a car crash or other accident; you have a history of cancer. Otherwise, try over-the-counter pain relievers, alternating heating pads with ice packs, and a day or two of rest followed by gentle exercise for two to three weeks before making an appointment.
...heartburn?
You'll want to call after two weeks of a burning sensation in the middle of your chest or abdomen—or sooner if you have other signs of gastroesophageal reflux disease such as a dry cough or trouble swallowing despite using an over-the-counter antacid or reflux medicine.
...a fever?
Go to the emergency room if you also experience stomach pain, nausea, or vomiting (it could be appendicitis); severe headache, neck stiffness, drowsiness, vomiting, and light sensitivity (possibly meningitis); you feel faint and confused after spending time outdoors in hot weather (signs of heatstroke). Call your doctor right away if you have one or more of the following: a fever above 103 degrees; bloody diarrhea; a red rash or red streaks on your arm or leg; an earache; painful urination; sore throat; muscle and joint pain; back pain. If two days of an over-the-counter fever reducer (like aspirin or ibuprofen) doesn't bring down your temperature—or if you're also vomiting—it's time for professional help. Call in two weeks if you have a persistent low-grade (101 degrees or less) fever that doesn't go away.
...a sore throat?
See a doctor immediately if you have one or more of the following: a fever of 101 degrees or higher; dehydration; difficulty swallowing or breathing; tender or swollen lymph glands in your neck; pus in the back of your throat; a red rash that feels rough, with increased redness in the skin folds; a persistent cough. Call after three days if you also have body aches, headache, cough, or runny nose.
...abdominal pain, diarrhea, vomiting?
You'll need emergency treatment if you have one or more of the following: a fever above 102 degrees; tender abdomen; bloody diarrhea or black stools; sudden sharp pain that starts under your ribs and moves to your groin; backache; bloating and severe cramping; or you're pregnant and have abdominal or pelvic pain or vaginal bleeding. Call your physician right away if you're in constant pain and have vaginal discharge or a burning feeling when you urinate; traveler's diarrhea that doesn't respond to over-the-counter medicines; or are taking a new medicine that seems to be causing diarrhea.
...muscle and joint pain?
Get your internist or general practitioner on the phone immediately if you have a fever; red or swollen skin over the muscle; severe pain that has no obvious cause; a tick bite or rash; or if you recently started a new prescription or changed doses of a drug you've been taking. Otherwise, give rest and pain relievers three days to work before making a call.
18. Is liposuction worth it?
Yes—but only to resculpt stubborn bulges after weight loss. It won't get rid of cellulite, and it's a bust for keeping you slim: In one study from the University of Texas Southwestern Medical Center, 43 percent of people who'd had lipo put the fat back on, mostly because they didn't adopt a healthy diet or exercise.
19. What's a sure way to stay cancer-free?
There isn't one. The ugly truth is, some people who do everything right get cancer anyway. Still, bad habits worsen your odds. Tobacco use causes about one in three cancers overall, and diet, inactivity, and obesity contribute to another third of cases, says Peter Greenwald, MD, PhD, director of the division of cancer prevention at the National Cancer Institute.
20. Do I really need to lift weights? Isn't yoga enough?
Yoga can build muscle, exercise physiologists say, as long as your muscles burn a little; poses like downward dog require you to lift and shift your own body weight. It's less clear whether yoga can build or maintain bone density—a benefit weight lifting confers—simply because it hasn't been studied. If your current yoga sessions don't feel challenging, or if your bones are thinning, consider adding strength training to the weight-bearing exercise (walking, for example) that you're already doing for your bones. (You are already doing it, right?)
21. Do self-tanners cause cancer?
Nope. The faux glow is delivered by dihydroxyacetone (DHA), which only interacts with dead surface cells on the skin to create a color change that simulates a tan for five to seven days. However: "Although self-tanners do not cause cancer, they generally don't give any protection against UVB or UVA, so it's still important to use sunscreen to prevent aging, sun damage, and skin cancer," says Oanh Lauring, MD, a dermatologist at Mercy Medical Center in Baltimore.
22. Skip exercise when I have a cold, right?
Not necessarily. "If the symptoms are above the neck, like a runny or stuffy nose, sneezing, or sore throat, exercising should pose little or no risk," says Cedric X. Bryant, PhD, chief science officer for the American Council on Exercise in San Diego. "In fact, mild to moderate exercise has been shown to help boost immune system function." But if your symptoms include body aches, chest congestion or tightness, and a hacking cough, workouts should be postponed.
23. Shouldn't everyone get the shingles vaccine?
Not yet. "The vaccine has been studied only in relatively healthy people over age 60," says Stephen K. Tyring, MD, PhD, clinical professor of dermatology at the University of Texas Medical School at Houston. "There's no problem with healthy people under 60 receiving the vaccine, but insurance companies won't pay for the shot, which usually runs at least $150." People with weak immunity—those with cancer or HIV—should avoid this vaccine. A recent study Tyring co-authored suggests that if a blood relative has had shingles, you could be at higher risk and may want to consider the vaccine.
24. Is it true that aluminum-based antiperspirants are dangerous?
There's no evidence, according to the National Cancer Institute, though you wouldn't know it from the persistent Internet and e-mail rumors. Aluminum-based compounds such as those in antiperspirants can be absorbed by the skin and may behave like cancer-promoting estrogen in the body. But no one can say whether antiperspirants lead to a buildup of aluminum in breast tissue, or if that would trigger the breast cell changes that may lead to cancer. Aluminum-free alternatives are out there, though their effectiveness is questionable.
25. What's the best superfood?
Sorry; there isn't one. Forget the latest news on supposedly magical treats like blueberries, chocolate, emu meat, or red wine. Researchers often get their amazing results by isolating a substance in the food and then injecting it into cells in a petri dish or administering amounts to rats that far exceed what you could realistically get in your diet. Yes, these foods are healthy—but only as part of an overall sound diet. Don't let that news dismay you; it should be freeing. You don't have to track the latest food craze—just eat right and in sensible portions. Phew; that sure makes things easier.
MY THOUGHTS
i've had the shingles. had to stay indoors for a week. not bad. but the medicines i had to take burned a hole in my wallet. and my doctor said, it can happen again! (hope not). no shots here available. it's a relief however, that my microwave and my cellphone CAN'T kill me. i'm not married to my cellphone but i have such an intimate relationship with my microwave. can't live without it. but if i wan't to live longer and be at the 18the bday of my nieces and weddings of my nephews, i need more sunlight. that's the downside of living where i live. i hardly ever see the sun. i'm such a late sleeper. by the time i wake up, the sun's out of my horizon. and i don't like opening the windows because dust would come in. excuses! excuses!
Tuesday, January 11, 2011
Best Bone-Building Foods
7 Best Bone-Building Foods
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find tghem cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find tghem cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Sunday, November 14, 2010
Meanigful Beauty: Inside Out
Natural Beauty, Inside and Out
By Aine McAteer
Original Content | February 26, 2010
http://www.oprah.com/food/Natural-Beauty-Recipes-Aine-McAteers-Blog
"In youth, you have the face you were born with; in adulthood, you have the face you deserve."
— Coco Chanel
I worked for several months as a live-in chef/helper for an elderly woman living in a retirement home in Chicago. I was living in New York at the time and very much into my cool, groovy fashion. One day, I went to catch the bus that took us for our weekly trip to the local mall, and as I approached one of my lovely friends—a resident in the home—all dressed up in my black shorts, knee-high boots and leather jacket, I saw the lady sitting next to my friend whisper something in my friend's ear.
Later, as I was having lunch at the mall with my friend, she told me that the lady had commented as I approached, "That girl is so disgusting in those skimpy clothes." A few minutes later, another resident of the retirement home approached me, introduced herself and said, "I just want to tell you, you're such a beautiful woman and every time I see you with your lovely style, you brighten up my day." It was one of those enlightening moments in my life where it was clearly demonstrated to me that beauty really is in the eye of the beholder.
Which mind, I thought to myself, would I want to inhabit? The woman who looked at me and saw something disgusting or the person who looked and saw beauty? I also noted the effect each comment had on me—being told I looked "disgusting" certainly dampened my spirits, but this was quickly dispelled by the comment moments later of the woman who saw and acknowledged my beauty—her comment made me feel beautiful.
Beauty is around us all the time, but do we have the eyes to perceive it?
We try to create beauty with our lotions and potions, and it's promised to us on every shelf we look at in the cosmetic department—beauty in a bottle. Yet, true beauty really is something that emanates from the inside out, and our ability to perceive beauty around us is a direct reflection of our state of mind and appreciation of where true beauty lies.
Eat Yourself Beautiful
Ancient Greeks and Egyptians believed that to be beautiful was to be in harmony with the universe. To be in harmony with the universe, we need to be in harmony with nature.
Eating foods as nature intended is a major consideration in achieving radiant health, glowing skin and shining hair. I am vain, and even though my main motivation for adopting a healthy diet and lifestyle is that I got hooked on feeling great, a big part of it is that I noticed how it made me look when I was fueling my body with healthy, nourishing foods.
My Crunchy Berry Parfait should certainly give you something to smile about. It can be enjoyed for breakfast or dessert after a light meal. It is rich in antioxidants from the berries to get your skin glowing from the inside out and essential fatty acids from the cashews—now that's my kind of medicine!
Note: Cashews have a relatively high fat content, but it's considered "good fat" because of its ratio of saturated, monounsaturated and polyunsaturated fats (1:2:1), which scientists believe is ideal for good health. They're also high in protein, iron, magnesium, phosphorus, zinc, copper and manganese, all essential for overall health and glowing skin.
Slather Yourself Beautiful
Everything that you put on your body is absorbed into your blood stream through your skin, so read the labels on your skincare products as you would on your food. Many skincare products, even those sold in health food stores, are derived from petrochemicals that can dry and irritate the skin and may have other damaging side effects.
Proper skincare using natural, chemical-free products will ensure the skin will maintain its healthy natural and youthful glow. These days, there's a vast range of natural skincare products on the market, many of which are quite expensive, so if you want to save money and be naturally beautiful, it's really quite simple to make your own products, using ingredients right from your kitchen.
Here are some simple recipes and ideas to get you started.
Exfoliating Face Wash
You can use either ground almonds, fine oatmeal, ground azuki beans or bran, mixed to a paste with a little warm water. (If your skin is dry, add a few drops of olive oil.) Mix this up in a little bowl or cup. To wash your face without the strong exfoliating effect, you can put the mixture into a little piece of cotton or muslin and gently scrub your face.
Eye Treatments
•Tea bags: Tea bags soothe tired eyes and relieve puffiness around the eyes. Chamomile tea is particularly soothing. If using loose-leaf tea, you can brew it up and soak cotton wool pads in the tea, then place over the eyes.
•Cucumber: Place slices of cucumber or grated cucumber over the eyes to detoxify around the eyes and leave them bright and refreshed.
•Aloe vera gel: Apply to cotton wool pads and place on the eyes as an anti-inflammatory and to reduce puffiness.
•Flower waters: Rosewater and orange flower water are soothing, calming and anti-inflammatory. Lavender water can relieve headaches. Soak cotton wool pads and place over the eyes.
Nourishing Masks
•Avocado nourishes and hydrates the skin. It is high in vitamins and minerals, is easily absorbed by the skin and can be used on all skin types. Simply mash half an avocado and add one to two teaspoons of water. Add one teaspoon honey for dry or mature skin, or one teaspoon lemon juice for oily skin. If you want a thicker mask, you can also add one tablespoon. ground almonds.
•Banana hydrates dry, mature or wrinkly skin. Mash the banana until creamy and apply to skin. You can add one tablespoon natural yogurt and one teaspoon honey to enhance the effect, or for oily skin, add one teaspoon lemon juice. If you want a thicker mask, add one tablespoon ground oatmeal.
•Yogurt helps draw oil and bacteria out of the pores, making it ideal for oily or spotty skin. You can use just yogurt if skin is oily or add one teaspoon honey for more mature, dehydrated skin or to smooth out wrinkles. To thicken, add ground almonds or oatmeal.
•Honey is highly antibacterial, and hydrates and moisturizes the skin. It is beneficial for all skin types. Mix two tablespoons aloe vera gel with one teaspoon honey to make an excellent mask for sensitive skin, skin infections or acne.
•Coconut is an excellent conditioner for all skin types. To make a nourishing mask, mix two tablespoons coconut cream with one teaspoon honey. You can add a little warm water to get the desired consistency.
Recipes for natural toners and moisturizers
Toners
To tone the skin after cleansing or applying a mask, you can put flower water into a little spray bottle. The following make excellent natural toners:
•Rosewater has cooling, soothing and anti-inflammatory properties. It can be used on all skin types, particularly dry or mature skin. It can also restore the skin's pH and relieve eczema.
•Orange flower water is more astringent than rosewater and is an excellent toner for oily skin.
•Lavender water is a wonderful remedy for all skin types. It's great to carry and spray while traveling—it can soothe sunburn and insect bites.
•Witch hazel has mild astringent and soothing properties for irritated skin. It can be mixed with rosewater for mature skin or with lavender or orange flower water. It has excellent cleansing action.
Moisturizers
Many plant oils are high in vitamin E, which is an antioxidant and can prevent damage to skin cells while slowing down the process of aging. Oils such as jojoba, avocado oil, coconut oil, wheat germ or rose hip seed oil can be used as skin moisturizers.
To make an excellent moisturizer for all skin types, combine two parts aloe vera gel with one part jojoba oil and whisk or blend until creamy. (I like to use a handheld plunge blenders.) This can be used as a face and body moisturizer, or as a cleanser. It's a good idea to make a big batch and keep a small tub in your bathroom with the rest in the fridge until ready to use. I also like to add a few drops of rose essential oil.
Remember, however much you lather and slather, there's nothing quite as engaging and beautiful as a happy, smiling face!
A smile lifts and tones your facial muscles, and when it comes from the heart, it can bring a little more sunshine into the world.
Sending you a big smile to brighten your day,
Aine
MY THOUGHTS
what i know is that no amount of make-up can hide the sadness in your eyes. at the same time, you can radiate happiness evenif your face has no cosmetics at all. it's like when two of you are so in love with each other and you wake uop next to each other in the morning (at your worst) but you see each other as the most beautiful creatures in the world. beauty from inside. nothing can beat that.
By Aine McAteer
Original Content | February 26, 2010
http://www.oprah.com/food/Natural-Beauty-Recipes-Aine-McAteers-Blog
"In youth, you have the face you were born with; in adulthood, you have the face you deserve."
— Coco Chanel
I worked for several months as a live-in chef/helper for an elderly woman living in a retirement home in Chicago. I was living in New York at the time and very much into my cool, groovy fashion. One day, I went to catch the bus that took us for our weekly trip to the local mall, and as I approached one of my lovely friends—a resident in the home—all dressed up in my black shorts, knee-high boots and leather jacket, I saw the lady sitting next to my friend whisper something in my friend's ear.
Later, as I was having lunch at the mall with my friend, she told me that the lady had commented as I approached, "That girl is so disgusting in those skimpy clothes." A few minutes later, another resident of the retirement home approached me, introduced herself and said, "I just want to tell you, you're such a beautiful woman and every time I see you with your lovely style, you brighten up my day." It was one of those enlightening moments in my life where it was clearly demonstrated to me that beauty really is in the eye of the beholder.
Which mind, I thought to myself, would I want to inhabit? The woman who looked at me and saw something disgusting or the person who looked and saw beauty? I also noted the effect each comment had on me—being told I looked "disgusting" certainly dampened my spirits, but this was quickly dispelled by the comment moments later of the woman who saw and acknowledged my beauty—her comment made me feel beautiful.
Beauty is around us all the time, but do we have the eyes to perceive it?
We try to create beauty with our lotions and potions, and it's promised to us on every shelf we look at in the cosmetic department—beauty in a bottle. Yet, true beauty really is something that emanates from the inside out, and our ability to perceive beauty around us is a direct reflection of our state of mind and appreciation of where true beauty lies.
Eat Yourself Beautiful
Ancient Greeks and Egyptians believed that to be beautiful was to be in harmony with the universe. To be in harmony with the universe, we need to be in harmony with nature.
Eating foods as nature intended is a major consideration in achieving radiant health, glowing skin and shining hair. I am vain, and even though my main motivation for adopting a healthy diet and lifestyle is that I got hooked on feeling great, a big part of it is that I noticed how it made me look when I was fueling my body with healthy, nourishing foods.
My Crunchy Berry Parfait should certainly give you something to smile about. It can be enjoyed for breakfast or dessert after a light meal. It is rich in antioxidants from the berries to get your skin glowing from the inside out and essential fatty acids from the cashews—now that's my kind of medicine!
Note: Cashews have a relatively high fat content, but it's considered "good fat" because of its ratio of saturated, monounsaturated and polyunsaturated fats (1:2:1), which scientists believe is ideal for good health. They're also high in protein, iron, magnesium, phosphorus, zinc, copper and manganese, all essential for overall health and glowing skin.
Slather Yourself Beautiful
Everything that you put on your body is absorbed into your blood stream through your skin, so read the labels on your skincare products as you would on your food. Many skincare products, even those sold in health food stores, are derived from petrochemicals that can dry and irritate the skin and may have other damaging side effects.
Proper skincare using natural, chemical-free products will ensure the skin will maintain its healthy natural and youthful glow. These days, there's a vast range of natural skincare products on the market, many of which are quite expensive, so if you want to save money and be naturally beautiful, it's really quite simple to make your own products, using ingredients right from your kitchen.
Here are some simple recipes and ideas to get you started.
Exfoliating Face Wash
You can use either ground almonds, fine oatmeal, ground azuki beans or bran, mixed to a paste with a little warm water. (If your skin is dry, add a few drops of olive oil.) Mix this up in a little bowl or cup. To wash your face without the strong exfoliating effect, you can put the mixture into a little piece of cotton or muslin and gently scrub your face.
Eye Treatments
•Tea bags: Tea bags soothe tired eyes and relieve puffiness around the eyes. Chamomile tea is particularly soothing. If using loose-leaf tea, you can brew it up and soak cotton wool pads in the tea, then place over the eyes.
•Cucumber: Place slices of cucumber or grated cucumber over the eyes to detoxify around the eyes and leave them bright and refreshed.
•Aloe vera gel: Apply to cotton wool pads and place on the eyes as an anti-inflammatory and to reduce puffiness.
•Flower waters: Rosewater and orange flower water are soothing, calming and anti-inflammatory. Lavender water can relieve headaches. Soak cotton wool pads and place over the eyes.
Nourishing Masks
•Avocado nourishes and hydrates the skin. It is high in vitamins and minerals, is easily absorbed by the skin and can be used on all skin types. Simply mash half an avocado and add one to two teaspoons of water. Add one teaspoon honey for dry or mature skin, or one teaspoon lemon juice for oily skin. If you want a thicker mask, you can also add one tablespoon. ground almonds.
•Banana hydrates dry, mature or wrinkly skin. Mash the banana until creamy and apply to skin. You can add one tablespoon natural yogurt and one teaspoon honey to enhance the effect, or for oily skin, add one teaspoon lemon juice. If you want a thicker mask, add one tablespoon ground oatmeal.
•Yogurt helps draw oil and bacteria out of the pores, making it ideal for oily or spotty skin. You can use just yogurt if skin is oily or add one teaspoon honey for more mature, dehydrated skin or to smooth out wrinkles. To thicken, add ground almonds or oatmeal.
•Honey is highly antibacterial, and hydrates and moisturizes the skin. It is beneficial for all skin types. Mix two tablespoons aloe vera gel with one teaspoon honey to make an excellent mask for sensitive skin, skin infections or acne.
•Coconut is an excellent conditioner for all skin types. To make a nourishing mask, mix two tablespoons coconut cream with one teaspoon honey. You can add a little warm water to get the desired consistency.
Recipes for natural toners and moisturizers
Toners
To tone the skin after cleansing or applying a mask, you can put flower water into a little spray bottle. The following make excellent natural toners:
•Rosewater has cooling, soothing and anti-inflammatory properties. It can be used on all skin types, particularly dry or mature skin. It can also restore the skin's pH and relieve eczema.
•Orange flower water is more astringent than rosewater and is an excellent toner for oily skin.
•Lavender water is a wonderful remedy for all skin types. It's great to carry and spray while traveling—it can soothe sunburn and insect bites.
•Witch hazel has mild astringent and soothing properties for irritated skin. It can be mixed with rosewater for mature skin or with lavender or orange flower water. It has excellent cleansing action.
Moisturizers
Many plant oils are high in vitamin E, which is an antioxidant and can prevent damage to skin cells while slowing down the process of aging. Oils such as jojoba, avocado oil, coconut oil, wheat germ or rose hip seed oil can be used as skin moisturizers.
To make an excellent moisturizer for all skin types, combine two parts aloe vera gel with one part jojoba oil and whisk or blend until creamy. (I like to use a handheld plunge blenders.) This can be used as a face and body moisturizer, or as a cleanser. It's a good idea to make a big batch and keep a small tub in your bathroom with the rest in the fridge until ready to use. I also like to add a few drops of rose essential oil.
Remember, however much you lather and slather, there's nothing quite as engaging and beautiful as a happy, smiling face!
A smile lifts and tones your facial muscles, and when it comes from the heart, it can bring a little more sunshine into the world.
Sending you a big smile to brighten your day,
Aine
MY THOUGHTS
what i know is that no amount of make-up can hide the sadness in your eyes. at the same time, you can radiate happiness evenif your face has no cosmetics at all. it's like when two of you are so in love with each other and you wake uop next to each other in the morning (at your worst) but you see each other as the most beautiful creatures in the world. beauty from inside. nothing can beat that.
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