Tips For Better Sleep

Like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.

* Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
* If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.

* If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
* Develop a bedtime routine.
* Keep regular bedtime hours.
* Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
* Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
* Avoid naps (or falling asleep in front of boring TV programs, as I do).
* Try to get up at the same time every day rather than sleeping in on weekends.
* Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
* If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
* Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
* And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
* Use earplugs for extreme quiet.
* If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
* Avoid stimulating reading or television shows late at night.

If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) isn't keeping you awake. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term.

Going Up! 7 Pointers to Lift a Bad Mood

No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.

A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.

1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.

Laughter also increases the release of endorphins - compounds that give you a sense of well-being  - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!

2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.
One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.

3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.

4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.

6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural  health tradition that makes use of the healing powers of plants with strong scents.
Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.

7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.

I hope these tips help the good feelings flow! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

Influenza - Topic Overview

                                                          What is influenza (flu)?

Influenza (flu) is a viral infection. People often use the term "flu" to describe any kind of mild illness, such as a cold or a stomach virus, that has symptoms like the flu. But the real flu is different. Flu symptoms are usually worse than a cold and last longer. The flu usually does not cause vomiting or diarrhea.
Most flu outbreaks happen in late fall and winter.

What causes the flu?

The flu is caused by influenza viruses A and B. There are different strains, or types, of the flu virus every year.

What are the symptoms?

The flu causes a fever, body aches, a headache, a dry cough, and a sore or dry throat. You will probably feel tired and less hungry than usual. The symptoms usually are the worst for the first 3 or 4 days. But it can take 1 to 2 weeks to get completely better.
It usually takes 1 to 4 days to get symptoms of the flu after you have been around someone who has the virus.
Most people get better without problems. But sometimes the flu can lead to a bacterial infection, such as an ear infection, a sinus infection, or bronchitis. In rare cases, the flu may cause a more serious problem, such as pneumonia.
Certain people are at higher risk of problems from the flu. They include young children, pregnant women, older adults, and people with long-term illnesses or with impaired immune systems that make it hard to fight infection.

How is the flu diagnosed?

Your doctor will ask you about your symptoms and examine you. This usually gives the doctor enough information to find out if you have the flu, especially if many cases of a similar illness have occurred in the area and the local health department reports a flu outbreak.
In some cases, the doctor may do a blood test or take a sample of fluid from your nose or throat to find out what type of flu virus you have.

How is it treated?

Most people can treat flu symptoms at home. Home treatment includes resting, drinking plenty of fluids, and taking medicine to lower your fever.
If you think you have the flu, your doctor may be able to give you medicine that can make the symptoms milder. But you need to start taking it within 2 days of your first symptoms.

Can the flu be prevented?

You can help prevent the flu by getting the flu vaccine every year. The best time to get the vaccine is in October or November, just before the start of flu season. You can get the vaccine as a shot or in a spray that you breathe in through your nose.
Almost anyone over 6 months old can have the flu vaccine. The vaccine is especially important for people who are at higher risk of problems from the flu, including:¹

• Children 6 months through 4 years of age.
• Adults ages 50 and older.
• Adults and children who have long-term health problems or an impaired immune system.
• Women who will be pregnant during the flu season.

The flu vaccine is also recommended for health care workers and anyone who lives or works with a person who is at higher risk of problems from the flu. Your doctor can help you decide if the flu vaccine is a good choice for you.
The vaccine usually prevents most cases of the flu. But even if you do get the flu after you've had the vaccine, your symptoms will be milder and you'll have less chance of problems from the flu. You cannot get the flu from the flu vaccine.
Frequently Asked Questions

Learning about influenza (flu):	What is influenza (flu)? What causes the flu? What are the symptoms of the flu? How happens during the flu? What increases my risk for the flu? How common is the flu? Should I get a flu shot? Should I take antiviral medicine for the flu?
Being diagnosed:	Who can diagnose the flu? How is the flu diagnosed?
Getting treatment:	When should I call my doctor? How is the flu treated?
Ongoing concerns:	What problems can the flu cause?
Taking care of yourself:	What can I do at home to feel better?

10 Breast Cancer Myths Debunked

Intro
Could that sexy underwire bra cause breast cancer? What about that frozen yogurt you just ordered? Or hormone therapy? And how would you know if you had the disease until it was too late anyway? Don't some studies show that examining your breasts and getting mammograms are useless?

Amid all the rumors and controversies surrounding breast cancer these days—what causes it, how to diagnose and treat it—it's hard to know what to think. Or do. One thing we can tell you is that being able to separate fact from fiction could make the difference between life and death.

Myths 1 & 2
Myth 1: Having a risk factor for breast cancer means you'll develop the disease.
No risk factor either alone or in combination with others means you'll definitely get breast cancer. There are various factors that may increase your risk of developing the disease. Some of these appear to increase your risk only slightly. They include smoking, drinking (more than five alcoholic drinks per week year after year), getting your first menstrual period before age 12, continuing to have periods after age 50, and not having your first full-term pregnancy until after age 30. If you have a number of these, the increase in risk can start to be more meaningful.That said, even an inherited genetic abnormality in your family doesn't necessarily mean you're going to get breast cancer. Abnormalities in the so-called breast cancer genes BRCA1 and BRCA2 are very strong risk indicators. But 20 to 60 percent of women with these inherited abnormalities will not develop breast cancer.

Myth 2: If there is no breast cancer in your family, then you're not at risk for the disease.
Every woman is at risk for breast cancer. So are some men! For any individual woman, an inherited abnormality is the strongest risk factor, but only about 10 percent of all cases of breast cancer are due to inherited abnormalities. About 85 percent of women who develop the disease don't have a family history. That's why it's important for all women to get screened regularly.

Myths 3, 4 & 5
Myth 3: Breast cancer is passed only from your mother, not your father.
We now know that breast cancer genes can be inherited from your dad's side of the family. So ask relatives about cases on both sides and in both men and women. About 1,500 cases of male breast cancer are diagnosed in the US each year. In fact, male breast cancer is most closely associated with a BRCA2 abnormality. So if there's a man in the family who's had breast cancer, be sure to tell your doctor.

Myth 4: No matter what your risk factors are, you really don't have to worry about breast cancer until you're through menopause.
The odds of getting the disease do increase as you age. But breast cancer can occur at any age.

That's why all women need to be vigilant. Though experts recommend yearly mammograms starting at age 40, your doctor may suggest that you start even earlier if you have a family history of breast cancer at a young age.

Mammography isn't the ideal screening test for women younger than 40 because it can't "see through" their dense breast tissue. So your doctor may also recommend ultrasound or magnetic resonance imaging (MRI). You may be able to enroll in a study of MRI for breast cancer detection for women at increased risk. To find a clinical trial, go to the searchable database at ClinicalTrials.gov.

Myth 5: Wearing a bra or using antiperspirants and deodorants increases your risk of breast cancer.
These are two Internet rumors that never seem to quit. It's not true that wearing a bra, especially underwire bras, traps toxins by limiting lymph and bloodflow in your breasts, increasing risk. There's also no proof for the claims that antiperspirants and deodorants cause cancer by keeping the body from sweating out the cancer-causing substances that build up in the breasts, or because they contain harmful chemicals that are absorbed through the skin.

Myths 6, 7 & 8
Myth 6: If you have small breasts, you're much less likely to get breast cancer.
Size doesn't matter. Any woman with breasts can get it.

Myth 7: Research shows that using hormone therapy (HT)—even for a short period of time—causes breast cancer.
Many women were understandably concerned when a major study found that HT combining estrogen and progestin increased risks of invasive breast cancer slightly. Another study also showed that combination therapy boosts breast cancer risk somewhat, however, it was able to offer some reassurance: This risk appeared to return to normal 6 months after women stopped using the therapy. This seems to be the case for women who've been on HT for just months and those who've used it for more than 5 years.

One more thing: It's important to note that no studies have found a boost in breast cancer risk for women using estrogen-only therapy. This type of therapy is prescribed solely for women who have had hysterectomies, because estrogen taken alone can cause cancer in the lining of the uterus (endometrial cancer).

Myth 8: Eating high-fat foods and dairy products boosts your risk.
A number of studies have found that women who live in countries where diets tend to be lower in fat have a lower risk of breast cancer. But the majority of studies focusing on women in the US haven't found a solid link between dietary fat consumption and breast cancer risk. Why are these findings contradictory? It may be that women in other countries are at lower risk for other reasons: They exercise more, eat less, weigh less, smoke less, or have a different genetic profile or environmental interaction that makes them less susceptible. One thing we do know: Postmenopausal obesity is a risk factor that does put you at risk for breast and other cancers, so it pays to maintain a healthy weight.

As for dairy products, the study results are mixed. But Harvard's Nurses' Health Study, a large-scale study of 120,000 women, recently found that premenopausal women who ate a lot of dairy products, especially low-fat and fat-free ones, ran a lower risk of breast cancer. The study found no link between dairy product consumption and breast cancer risk in women who are past menopause.

Myths 9 & 10
Myth 9: Mammograms can prevent breast cancer.
A 2003 Harris survey of more than 500 women found that about 30 percent thought mammograms could prevent breast cancer. The truth: While mammograms can detect breast cancer, they can't prevent it.

Myth 10: Some studies actually show mammograms are worthless.
Two studies, including a review study done by Danish scientists, did suggest that getting a regular mammogram didn't lower a woman's risk of dying of breast cancer. But several other studies, including one done by the US Preventive Services Task Force, totally disagree. You can maximize the benefit of mammography screening by seeking out the best facilities and staff in your area. Look for the radiology center that handles the most breast cancer cases in the region. Go to a radiologist who specializes in reading mammograms, and ask, "How many mammograms do you read each year?" More tends to be better. A study published in the Journal of the National Cancer Institute found that radiologists who read more than 300 mammograms a month were more accurate.