Physical activity” is usually regarded as the pursuit of exercising the muscles, tendons and joints of the body, and rarely thought of as benefiting our internal organs (outside of the heart).  But this is a limited viewpoint as effective fitness can have a profound impact all of our vital organs, especially the brain.

Researchers now believe that we can work-out our brains by adopting many of the same habits that sustain a healthy body, from focusing on good nutrition and physical fitness to managing stress.

This is important for us because the well-maintained brain is quicker, smarter, less forgetful, and less prone to age-related decline.  Here are several ways to treat the brain real good:

FOOD CHOICES

Roughly 50-60% of the brain’s overall weight is pure fat (the rest of it is a mix of protein and carbohydrates).  The brain uses fat as insulation for its billions of nerve cells.  The better insulated a cell, the faster it sends messages and the speedier your thinking.

For this reason, fats are excellent food for the brain.  But, all fats are not created equal, and it is necessary to educate yourself on which fats will serve the functionality of the brain best.  As a general rule, any source of omega-3 fats such as walnuts, flaxseed, flaxseed oil or dark, leafy green vegetables will help the brain run smoothly.

However, FISH provides the brain with its favorite form of fat: DHA (docosahexaenoic acid).  According to David Perlmutter, co author of The Better Brain Book, “DHA is far and away the most important nutrient for brain health”.  Salmon and Anchovies are excellent sources of DHA.

RELAXATION

Chronic stress takes a heavy toll on the brain because stress hormones (such as corticosteroids) contribute to a general environment of inflammation and attack the brain’s memory center, the hippocampus.

According to researchers, stress is most damaging when you let it eat away at you.  Therefore, it is extremely beneficial to find a way to do something about it.  Deep breathing is an excellent way to relax, as is the practice of meditation which has long been known to alter brain waves.

In fact, recent studies have shown that meditation can change the physical structure of the brain (in a positive way).  Therefore, our thoughts DO play a major role when it comes to the health of our brain.

ANTIOXIDANTS

The brain produces more free radicals- highly reactive cells that contribute to cell damage- than any other organ.  Antioxidants are the body’s clean-up crew, and work around the clock to scrub the body clean of free radicals.  They are found primarily in fruits and vegetables, and are in great abundance in berries (especially blueberries and Goji berries).

EXERCISE

Working up a sweat is critical for brain health.  “Across the board, exercise increases brain function, memory retention and other key areas of cognition up to 20 percent” says Arthur D. Kramer, PhD, neuroscientist at the University of Illinois.

The brain accounts for only 2% of the body’s weight, but accounts for 15% of its blood flow, and regular exercise keeps the brain’s arteries open and unclogged.  New research is suggesting that exercise may actually encourage the brain to make new connections between neurons and build new vascular structures. 

Bottom line, get on that treadmill and lift some weights—it’s good for your brain!

REFINED SUGARS

The brain needs sugar (glucose) for energy.  However, it prefers a nice steady and natural supply of it- the kind you find in fruits and vegetables- not in the refined sugars heaped in energy drinks and candy. 

High sugar foods send a tidal wave of glucose crashing into the bloodstream, overwhelming the body’s ability to store balance.  Habitual ingestion of simple carbs and processed foods causes chronic inflammation, type-2 diabetes, and host of other health problems. 

Needless to say, none of this is good for the brain and it is great practice to limit your intake of refined sugars.

Purposefully flexing the brain muscle through physical activity, proper nutrition, and deep relaxation is a great way to live a longer and healthier life!

Unhealthy lifestyle. It’s a common contributor of our biggest health problems: stroke, heart disease, diabetes, cancer. What do the nation’s top physicians recommend to keep your heart, mind, and body in optimally good health?

For the secrets to a long healthy life, WebMD turned to Richard A. Lange, MD, chief of cardiology at Johns Hopkins School of Medicine. His advice:

1. Daily exercise.

You brush your teeth every day; exercise is equally important for your daily routine. Turn off the TV or computer, and get at least 30 minutes of exercise every day.

To work your heart, it’s got to be aerobic exercise. You’ve got lots of options: walking, jogging, biking, rowing machine, elliptical machine, swimming. But don’t feel like you have to be an athlete. Walking is great exercise. Get 10 minutes here and there during the day. It all counts.

Start with something simple, like parking in the far corner of the parking lot — so you get those extra steps to the door. Take the stairs one or two flights instead of the elevator. If you take public transportation, get off one stop early and walk the rest. Get out at lunch to walk. Or walk with your significant other or your spouse after work. You’ll get a bonus — relaxation and stress reduction.

2. Healthy diet.

Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There’s no getting around it. You’ve got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil — what we call the Mediterranean diet. Eat like an Italian, a Spaniard, a Greek! Enjoy!

3. Weight loss.

Too much body weight puts your health at great risk. When you take in more calories than you burn, you get fat — it’s that simple. You’ve got to eat less. You’ve got to exercise more. You’ve got to push yourself to make these lifestyle changes — but you’ve got to do it to help avoid serious health problems like heart disease, diabetes, or stroke.

4. Regular physical exams.

Tell your doctor your family medical history. Learn your personal risk factors, and the screening tests you need. Women may have mammograms to screen for breast cancer and Pap tests for cervical cancer. Men may have prostate cancer PSA tests. Routine screening for colorectal cancer should start at age 50, perhaps earlier if colon cancer runs in your family. You also need regular diabetes, blood pressure, and cholesterol tests. Make sure your immunizations are up to date. You may need flu and pneumonia shots, depending on your age.

5. Less stress.

When a person says they’re too busy to exercise, it tells me other things are crowding out what’s important in life: They don’t spend time with family and friends; don’t exercise enough; don’t eat right; don’t sleep properly. All these things reduce stress in your life, and that is critical to your health and longevity.

To be healthy, we need to set boundaries — and set limits on work hours. We should not be working so hard that we’re neglecting the things that keep us healthy. This is important advice, too, for people who take care of elderly parents or young children. Make sure you’re getting proper exercise and sleep — and that you’re not trying to do too much.

Body Wraps:

Body wraps are 100% organic skin care beauty products and are used for 100’s of different things including

• Instant Slimming

• Skin Tightening

• Odor Reduction

• Inch Loss

• Weight Reduction

• Remove Toxins – Detoxify

• Improved Circulation

• Improved Skin Firming (tighten skin)

• Double Chin Reduction

• Reduction of Dry Skin

• Reduction of Psoriasis & Eczema

• Clearer skin complexion

• Insomnia Reduction

• Serious Cellulite Reduction

• Breast Firming Masks

• Facial Firming Masks

• Neck Skin Firming

• Clear Complexion and Preventing Acne

• Muscle and Joint Pain Relief

• Beauty from the inside out

• Organic Skin Care & Beauty Products

• Works great to clear up acne skin

• Amazing Detox benefits

• Do Fat Calc to see the results

• Super fast weight loss results

• Some report losing 10lbs per week

• Lasting results with repeated wraps (5 or so)

• Sculpting for women and men body types

Moisturise Your Skin

During winter, always keep the skin moisturised. Even oily skins need moisture, as the outer layer can get very dry.

Those with oily skins should use light moisturising lotions, especially after cleansing.

After a bath, apply a body lotion while the skin is still damp. It helps to seal off moisture.

Look after your Lips

And don’t forget about your lips. Chapped lips are often the most noticeable problem for a lady in the winter.

Use a highly moisturising lip balm which provides a protective barrier against the elements.

Exfoliate

At least once a week. This will remove dead cells and allow the skin to absorb extra moisture.

The oil which we all complain about in the summer is no longer being produced because of cooler winter temperatures and central heating. Therefore the skin looses the water which should be retained in the lower dermis of the skin. This can lead to premature aging of the skin and fine lines.

Beauty sleep!

Money can’t buy the benefits of a good nights’ rest. Your oxygen levels will drop if you don’t get enough sleep, meaning that your cells will not be renewed as quickly.

This is when degenerative skin aging sets in. Try to get seven, if not eight hours of rest a night to achieve absolutely gorgeous benefits!

By Cristina Masci

Not everyone wants a complete makeover as some like to preserve a more natural appearance. Let’s face it, many men are attracted to the low-maintenance, “girl-next-door” look and accomplishing that can be just as challenging as looking model-perfect.

So, how do you achieve a desirable look without the heavy use of cosmetics and makeup? Our natural beauty tips and advice will help you do just that, and put you on the path to a beautiful, unaffected, you.Practice a Healthy Lifestyle

Natural beauty is akin to an overall healthy appearance. Start with a better lifestyle. Your own attitudes and daily life reflects in how you look to others. Take care of your body and it will take care of you.

Eat a proper, well-balanced diet. Food that’s good for your body helps your internal organs function properly and shows on the outside as well. The trick is to read the labels carefully and eat healthy foods with minimal preservatives. Good nutrition is key to your outward appearance and longevity.

The best skin in the world will not overcome a flabby body. Get in good physical shape if you’ve been slacking off. Set some reasonable fitness goals to get your body fit and trim. Begin with short-term goals and set new ones once they’re achieved.

Skin Care Tips

Water plays a crucial role. For radiant skin, drink plenty of water to keep it hydrated and supple. Seal in water externally after a shower by applying lotion to damp skin.

Look for all-natural, organic and herbal recipes for basic skin problems. Whether it’s dry skin or blemishes, you can target the areas that need it most, foregoing chemicals that can be irritating to your skin.

As you age, you’ll hit some bumps along the way. Care for your skin as you do your most prized possession and you’ll see the benefits quickly, as well as years from now.

Don’t want leathery skin? Lessen the appearance of fine lines and wrinkles by reducing exposure to the sun’s dangerous rays.

When enjoying outdoor activities, apply a sunscreen with SPF of at least 15 and re-applying when necessary.
Wearing Makeup, Naturally
If you wish to wear makeup, utilize only the best cosmetics brushes and beauty tools to enhance your finest features and cover flaws.

This allows you to apply only the amount that is needed while blending in any excess color.

Apply a tinted moisturizer or sheer foundation with a damp sponge. Either one will allow your natural skin tone to show through while covering minor imperfections.

Creme or liquid blush blends more naturally than powder. Apply to the apple of your cheeks, outwards, into your hairline to prevent makeup lines.

Don’t want to overdo your eyes? You can now enhance your own eyelashes without adding clumps or colors. New, clear mascara is available to separate your lashes and give them luster and shine.

Reduce Stress

Stress is an unfortunate fact in today’s fast-paced lifestyle and often reflects in your skin and eyes. Make it routine to relax and pamper yourself, daily if possible. This will give you time to slow down and plan the following day.

Become aware of the facial expressions you often make when stressed-out.

If you raise your eyebrows often, you could very well end up with permanent wrinkles on your forehead. If you squint because you don’t understand something, lines between your brows may become evident.

Don’t expect to live without facial expressions, they’re part of you. What you can do is be aware of those expressions you make when nobody is looking. Replace those with something else, such as fidgeting and ease up on your face.

Call 911 or other emergency services if you or someone else:

• Has the symptoms of alcohol poisoning. These can include vomiting, coughing up blood, gasping for breath, passing out, and seizures.
• Has a history of heavy drinking and is having severe withdrawal symptoms but is not willing to get treatment.
• Has delirium tremens (DTs), which can lead to death. Symptoms can include seizure, shaking, a fast heartbeat, and seeing or hearing things that aren’t there (hallucinations).
• Is thinking or talking about suicide or harming others. For more information, see the warning signs of suicide.

Call a doctor right away if you or someone you care about:

• Has withdrawal symptoms, such as confusion and trembling.
• Agrees to be seen for possible treatment. You need to call right away because people who agree to get help often don’t follow through with making the appointment.
• Has stopped drinking but starts drinking again (has a relapse).
• Has severe stomach pain.

Call a doctor if you or someone you care about has an alcohol problem or signs of one. Signs include:

• Having to drink more to get the same effect or having withdrawal symptoms when drinking stops.
• Refusing to admit to an alcohol problem or being too sick to seek help.
• Having blackouts, which means not remembering what happened during a drinking episode.
• Continuing to drink alcohol despite having poor health.
• Not being able to take care of everyday duties because of drinking alcohol.

Watchful Waiting

Watchful waiting is a wait-and-see approach. If you get better on your own, you won’t need treatment. If you get worse, you and your doctor will decide what to do next.

Watchful waiting is not a good choice for alcohol abuse and dependence. If you have alcohol problems, or if you believe that your health or other areas of your life are being affected by drinking alcohol, you need to take steps to cut back on or quit drinking.

Watchful waiting also is not a good choice if you or other people are being hurt by another person’s drinking. It’s important to seek help for yourself and other people, even if the person who is drinking doesn’t seek treatment. Early treatment for all people affected by drinking makes recovery more likely.

If you have concerns about your drinking or the drinking of someone you care about, talk to your doctor.

Who to See

Health professionals who can diagnose and treat symptoms of withdrawal from alcohol and provide support during recovery include:

• Family medicine doctors.
• General practitioners.
• Nurse practitioners.
• Physician assistants.
• Internists.
• Psychiatrists.

After withdrawal symptoms have been treated, health professionals who can provide support during recovery include:

• Psychiatrists and other doctors who specialize in addiction medicine.
• Psychologists.
• Licensed mental health counselors.
• Social workers.

Some health professionals might have chemical dependency certification (CDC) or be certified alcoholism counselors (CAC).

Support groups can also help you and your family with alcohol problems:

• Alcoholics Anonymous (AA) or similar support groups are for people with alcohol abuse or dependence.
• Al-Anon or Alateen (for teenagers) is for families and friends affected by someone’s drinking.

Diarrhea is characterized by an increase in the number of bowel movements (going to the bathroom) that contain an increase of liquid. Diarrhea is a way in which the organism rids itself of toxins and bacteria, which is why it should not be stopped suddenly. Instead, it should be allowed to flow for one day in adults.

Symptoms: Stomach inflammation, stomach aches, and frequent visits to the bathroom to defecate. Some fever and dehydration may occur.

Causes: Diarrhea may be caused by bacteria, parasites, viruses, nerves, stress, incomplete digestion, decomposed food and colitis. Milk intolerance is one of the main causes of this illness, especially in small children.

Suggestion: The most important area to treat is dehydration, especially in small children that don’t know how to explain what is happening to them. They should be given plenty of serum-ORS (drugstore) or prepare it at home in the following manner. Put a table spoon of sugar or honey and a teaspoon of salt in ½ liter of water and mix well. Drink every half hour. After treating dehydration, you should begin to eat, slowly at first, consuming easily digested foods and avoiding those that irritate the intestine.

The following is suggested when suffering from diarrhea:

1. At least six hour fast, drinking liquids or the previously mentioned serum, drink rice water or hot tea several times a day.
2. Begin eating a little boiled rice without seasoning. Start with a few spoonfuls, increasing the amount every 3 or 4 hours.
3. If your stomach feels okay, take thin kichidi (Rice + Dal). The next day you can add white bread to the same diet, a little curd, boiled potatoes, carrots, and lightly mashed boiled apples etc. eat light food for few days.

You should eliminate the following:

1. Foods high in fiber.
2. Milk, greasy foods and cold cuts, since they take longer to digest.
3. Spices and seasoning that irritate the mucous membranes.
4. Sweetened orange juice.

Warning! If diarrhea persists it can cause dehydration of the body which is dangerous if not cared for, especially in children. consult your physician.

Suggested food supplements.

Suggested vitamins and minerals

Source: helpfulhealthtips.com

The benefits of smoking cessation are clear: only 20 minutes after a smoker’s last cigarette, blood pressure and heart rate start to return to normal. Yet millions of smokers find it virtually impossible to quit. What are the best long-term solutions?

Nicotine addiction is “highly underrated”. So bad is it for some that the addiction has been likened to the one of heroin, says Prof Chris Bolliger, pulmonary expert from the University of Stellenbosch’s (US) Faculty of Health Sciences.

There are more factors involved in smoking addiction than mere nicotine addiction and these factors make smoking cessation a complex and challenging process.

Research has shown that most committed ex-smokers stick to their resolution after they’ve managed to abstain for at least one year.

According to a study conducted by Boston University’s School of Dental Medicine, only two to four percent of ex-smokers generally pick up the habit again each year after the initial two-year period.

The very best results, yet to be scientifically verified, indicate a maximum success rate of 50 percent after six months, an estimated 35 percent after one year, and an estimated 30 percent after two years.

Some of the options available that may lead to a long-term solution, include nicotine replacement therapy (gum, inhaler or patches), the drug Zyban, a combination of the above, the Smokenders programme, or quitting all by yourself. Choose the one that suits you best.

1. Nicotine replacement therapy (NRT)
According to Prof Bolliger, any form of NRT increases the success rate of a smoking cessation programme. All the different types of NRT have been shown to be effective, with little or no side-effects.

NRT can be regarded as a temporary solution that helps smokers get past the first hurdle on their journey to long-term smoking cessation.

A tip for ex-smokers: Always carry a batch of gum or another type of NRT with you while you travel. “The urge could come at any time,” says Bolliger.

2. Zyban alone
The antidepressant Zyban (bupropion) is the latest aid in smoking cessation. The medication seems to increase levels of dopamine and norepinephrine in the brain, leading to an enhanced feeling of pleasure.

Not only has buproprion been an effective tool in helping many smokers quit, but it seems to prevent relapse, according to researchers from the Mayo Clinic Nicotine Dependence Center. Unfortunately, the relapse-free period did not persist. At the end of the first year, 55% of the Zyban group in the Mayo Clinic study were still smoke-free, but two years later, similar numbers of the Zyban and non-Zyban groups had relapsed.

Longer-term treatment of bupropion may prevent relapse, but more research on the long-term benefits of Zyban is necessary before definite conclusions can be drawn.

People who should not take Zyban include:

• people with seizure disorders such as epilepsy,
• those who have shown an allergic response to bupropion,
• people with a current or prior diagnosis of bulimia, anorexia nervosa or bipolar disorder,
• people with a liver disorder,
• those with kidney problems,
• those with heart problems,
• those with hypertension,
• those with head injury,
• people who have a brain or spinal column tumour,
• diabetics,
• people using alcohol or benzodiazipine sleeping tablets.

Zyban is only available on prescription.

3. Combination therapy
Combination therapy, which involves counselling, the simultaneous administration of NRT (patches and/or gum) and/or the drug Zyban, seems to be an effective solution for many smokers. Preliminary research results indicate a 50 percent six-month success rate for combination therapy.

The dosage and usage of NRT and/or Zyban vary according to the individual. The usual recommendation is to take NRT and/or Zyban for three months – then you either make it or you don’t. If you don’t make it, it’s not useful to try again immediately. Accept it and have another go in six months’ time, is Bolliger’s advice.

Counselling forms an integral part of the Stop Project, a smoking cessation programme that is run at the US Faculty of Health Sciences.

4. Smokenders’ behavioural changes
Some experts do not regard NRT alone as a long-term solution, but as a temporary replacement. This replacement method doesn’t address the core psychological factors involved in smoking addiction.

According to Mercia Axon, managing director of Smokenders, nicotine addiction is just one aspect of smoking addiction. This factor is being blown out of proportion, she says. The focus for long-term smoking cessation should be on behavioural changes.

“Most smokers will recognise that the emotional bond with their cigarettes is the biggest issue. Our programme gives people a stress management tool and helps them to reconstruct their emotional support system,” says Axon.

The international Smokenders group specifically deals with the emotional and psychological aspects involved in smoking. These factors are addressed during seven group sessions with clients. Long-term success is linked to appropriate ways of managing emotions and stress – without cigarettes. The first six months is the most difficult period for many smokers. Clients who feel the urge to light up during this period should contact their counsellors immediately, Axon advises.

The group claims that they have a 92 percent success rate after a one-year period and a 70 percent to 75 percent success rate after a period of five years.

Bolliger, however, queries the high success rates of some smoking cessation programmes. He speculates that inaccurate feedback from clients may be boosting the figures.

5. Kicking the habit on your own
Quitting all by yourself is not easy, but not impossible.

The biggest reason for relapse, in general, is that the quitter feels anxious about being without his cigarettes. Other reasons include missing the pleasure of smoking, feeling pressurised by family members or friends who smoke or feeling addicted. Men who drank more than five alcoholic drinks a day were more likely to relapse. Drinking more than six cups of coffee daily, also increases the risk for relapse.

These findings by the Boston researchers suggest that stress management techniques, like exercise or yoga, can play an important role in long-term success, whether you want to stop by yourself or join a programme.

People who are committed to stop smoking should make it easier for themselves by monitoring their diets to prevent weight gain and cutting back on excess alcohol and caffeine intake to limit the risk of relapse.

“Whatever works is fine,” Bolliger says. “In the end, most people stop by themselves.”

Want to fall off the weight-control wagon? Just a few of these fattening foods are all it takes

You watch your weight. You cut back on snacks. You even hit the gym twice a week. But no matter how hard you try, the pounds come creeping back. The culprit? It could be one of these inflationary foods. Each is so fattening that just the occasional indulgence could result in major weight gain–even if you do everything else right. Read on to uncover nine foods that can make anyone fat.

1. MuffinsEating a muffin on your way to work may seem like a healthy breakfast, but most store-bought versions are simply cake in disguise. A Starbucks Blueberry Muffin contains 430 calories, an Au Bon Pain Corn Muffin has 530, and a Dunkin’ Donuts Chocolate-Chip Muffin packs a whopping 630.
The bottom line: If you eat one of these three times a week, you could gain one to two pounds a month.

.

2. Cinnamon rollsThese sweet, sticky treats are favorites in shopping malls and airports across the country. But a regular habit could be enough to declare war on your waistline. A classic Cinnabon Roll, for example, tips the scales at a staggering 730 calories.
The bottom line: If you frequent the food court for one each week, prepare to gain an extra 10 pounds a year.

.

3. Onion rings How bad could onions be? Well, it’s the batter, the breading, and the deep-frying that make this crispy side order so diet-deadly. Jack in the Box’s version has 500 calories, while Nathan’s Famous Onion Rings weighs in at 745.
The bottom line: Eating one order of onion rings a week could translate to an annual weight gain of seven to 10 pounds.

.

4. NachosFast-food nachos are usually one of the most fattening choices on the hors d’oeuvres menu. Taco Bell’s Mucho Grande Nachos boasts 1320 calories, while On the Border’s Stacked Border Nachos contains a mind-boggling 2,740.
The bottom line: With these kinds of calories, you could gain one-third to two-thirds of a pound in a single sitting.

.

5. Buffalo wingsThese sports-bar staples are coated in butter and hot sauce, deep-fried to a crisp, then slathered in blue-cheese dressing. Is it any surprise that they can instantly undo virtually any diet? Denny’s Buffalo Wings have 974 calories per plate, while Ruby Tuesday’s popular appetizer boasts a whopping 1,090.
The bottom line: Indulging in just once plateful a month is all it takes to pack on four extra pounds per year.

.

6. Cheese friesAs if classic French fries weren’t fattening enough, these cheese-smothered versions are positively calorific. One of the worst offenders is Outback Steakhouse’s Aussie Cheese Fries with Ranch Dressing, which contains a stratospheric 2,900 calories.
The bottom line: This appetizer can pack on the pounds almost overnight. In fact, you’re almost guaranteed to gain an extra three-quarters of a pound every time you eat one.

.

7. Chicken pot pieOnce you look at the nutritional label, this classic comfort food seems anything but soothing. Pepperidge Farm’s Chunky Chicken Parmesan Premium Pot Pie contains 520 calories, while Kentucky Fried Chicken’s version packs 770.
The bottom line: Eat this diet-buster once a week, and you could weigh seven to 10 pounds more this time next year.

.

8. Carrot cakeIt’s hard to believe that only one slice of anything could undermine an otherwise healthy eater, but with carrot cake, it’s almost guaranteed. A slice from Denny’s contains 799 calories, while the Whole Foods version has 830.
The bottom line: Is this decadent dessert really worth the caloric cost? Just a slice a week could cause you to gain one pound a month.

.

9. MilkshakesThese beverages may seem benign, but don’t be fooled: Milkshakes often contain more calories than banana splits or hot-fudge sundaes. A large Strawberry Milkshake from Dairy Queen contains 980 calories, while a Jack in the Box Chocolate Malted Crunch version has 1,310.
The bottom line: Sip at your own risk: Just two a week could make you gain two to three pounds every month.

.

Infection with influenza at various points in one’s life is inevitable, unless one happens to live in an extremely remote and isolated community.

Flu viruses are highly contagious and spread easily:

• In the general community, pre-school and school children are most likely to get flu. This is because children have little pre-existing immunity and are highly susceptible to the viruses, which they then bring home to their families. The highest infection rate is amongst school aged children younger than 10 to 12 years, and amongst people in old age homes.
• Closed communities, such as homes for the elderly, university campuses and military bases, are prone to outbreaks of influenza, which run their course over a few weeks.
• About 21 percent of people living in the same house as an infected child or adult, will contract flu, according to American studies.
• About 6 percent of people exposed to influenza outside the household, will get flu.
• About 30 to 50 percent of asymptomic people (those who are infected but show no symptoms) transmit the flu virus to others.

Home treatment – what you can do

This article will look at four different aspects of self-treatment: – Over the counter medication
- Self treatment: the natural way
- A recipe for colds, flu, thickened mucus and sinusitis
- Over-the-counter medication

Over-the-counter drugs treat symptoms of flu, but not the cause. It will not cure flu, but will relief some symptoms. If the flu is not very severe, these, and vitamins and herbal remedies should be sufficient. These medications can make life a more bearable during your illness.

Self treatment: the natural way

1. Stay in bed for a few days. You will recover a lot sooner. Listen to your body and rest a while.
2. Don’t exercise – it might strain your heart and lungs. Your body is fighting a viral war, so assist in the fight!
3. Drink lots of fluids – water, fresh fruit juice and vegetable juice or soup.
4. Dissolve eucalyptus or peppermint oil in boiling water and steam those sinuses. This will loosen the phlegm, while disinfecting the environment.
5. Other aromatherapy oils to try are lavender, grapefruit, rosemary and tea tree oil (put a few drops in a burner, or in the bath, or use in a carrier oil for a soothing back and shoulder massage).
6. Increase your intake of vitamin A to 10 000 IU’s (3mg RE activity) a day and vitamin C to 1000-2000mg a day in divided dosages. Once you are feeling better, return to your normal maintenance level.
7. Studies have shown that Vitamin C may reduce the severity and duration of symptoms.
8. Use medicinal herbs. Herbs like garlic, Echinacea and golden seal act as natural “antibiotics” against viruses, bacteria and even fungi. They are also decongestants that dry the mucosal linings in a gentle way. They do not have side effects. They actually support the immune system.
9. Double-blind placebo controlled studies suggest that Echinacea purpurea not only shortens the duration of colds and flu while making it less severe, it also actually stops a cold that is just starting.
10. Andrographis seems to be a promising treatment for colds. It is a shrub found in India and throughout Asia. It is sometimes called Indian Echinacea because it has much the same benefits as Echinacea purpurea. Although it is not certain how Andrographis works for colds, some evidence suggests that it stimulates immunity.
11. Try zinc lozenges to soothe a sore throat and zinc nasal spray for a runny nose. Make tea with fresh or dried sage leaves simmered in boiling water, with a teaspoon of honey, for a sore throat. You can also gargle with sage tea.
12. What about chicken soup? It may soothe a sore throat, clear clogged passageways, and hydrate a thirsty body. A new study suggests that chicken soup may contain a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections.

A recipe for colds, flu, thickened mucus and sinusitis:

Mix together a pinch of ginger, cinnamon, mustard, cayenne pepper and tumeric with a fresh clove of garlic (optional), a little lemon juice and honey in hot water – it makes for a delightfully spicy drink. You might even add a tot of brandy. Add a pinch of sage and thyme if the mucus is yellow or green. Drink this regularly until you feel better.

Read Diet Reviews and articles about becoming healthier and improving your health.

There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity’s sake, we’ll stick with this typically unlucky number.

Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

“That one act [of eating breakfast] seems to make a difference in people’s overall weight,” says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

“When I’m getting ready in the morning, I don’t really want to take the time to eat breakfast because that would mean sacrificing sleep,” says Johnson. “So I bring my breakfast with me, and I know I have an hour when I’m reading emails in the office when I can eat it. By that time, I’m hungry because I’ve been up for almost a couple of hours.”

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids — which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Healthy Habit No. 3: Get Enough Sleep

“Your body has to have enough time to rest,” says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.

This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don’t get the minimum amount of shuteye needed to stay alert.

Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don’t get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.

Not enough ZZZs can also be hazardous. More than one-half of adult drivers — some 100 million people — say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers — 32 million people — say they’ve fallen asleep while driving.

Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.

To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Healthy Habit No. 4: Make Social Connections

Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.

It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:

• Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
• Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor’s office.
• Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. “It’s a load off your chest,” says Jenkins.
• Offering a sense of belonging. This feeling not only helps reinforce a person’s identity, it also assists in preventing and overcoming depression and anxiety.

Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin — the brain chemical associated with mood. “Lack of social interaction will [decrease] serotonin levels,” says Fleming.

Healthy Habit No. 5: Exercise for Better Health

We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don’t do it. According to the CDC, more than 60% of Americans do not get regular exercise.

In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:

• Helps control weight
• Maintains healthy bones, muscles, and joints
• Reduces risk of developing high blood pressure and diabetes
• Promotes psychological well-being
• Reduces risk of death from heart disease
• Reduces risk of premature death

Studies have also shown a link between exercise and a reduced risk of certain cancers.

Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.

The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don’t have time to workout don’t realize that exercise gives people more energy and allows them to be more productive with the rest of their time.

Healthy Habit No. 6: Practice Good Dental Hygiene

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities — along with exercise and quitting smoking — that could extend life span.

Roizen’s calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn’t far-fetched.

The mouth, after all, is an integral part of the body. “Teeth have a blood supply, and that blood supply comes from the heart,” says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).

Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.

Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.

In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile — which, according to Price, can help you keep your dignity.

Healthy Habit No. 7: Take Up a Hobby

Look up the word “hobby” in the Merriam-Webster’s Collegiate Dictionary, and you will find the definition as “a pursuit outside one’s regular occupation engaged in especially for relaxation.”

Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.

The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.

In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.

The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. “It was a more active orientation to life.”

Healthy Habit No. 8: Protect Your Skin

Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.

The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.

Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:

• Always wear sunscreen with SPF 15 or higher.
• Don a hat with a brim and wear other protective clothing.
• Don’t deliberately sunbathe.
• Try to avoid sun exposure between 10 a.m. and 3 p.m.

Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:

• Reduce the risk of some cancers
• Beat the signs of aging
• Improve memory
• Promote heart health
• Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. “If you can do one thing [to improve your health], concentrate on getting fruits and veggies,” says Johnson. “They are low in calories and high in nutrients.”

She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).

The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

If you don’t get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.

In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Healthy Habit No. 11: Drink Tea

“Decaffeinated tea is better,” says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.

There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.

“There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don’t have great data on that right now that is that specific.”

However, there’s no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here’s a tip on how to incorporate physical activity into your daily life: WALK.

We’re not talking about taking the time out of your busy schedule to work out — that’s important, too — but infusing life- and limb-saving movement into your waking hours.

“Just move. Pace during phone calls, while you’re brushing your teeth, while watching your son’s soccer game,” says Bryant, noting that every 20 steps a person takes is 1 calorie burned.

An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

And there are plenty of opportunities to move those legs:

• Take the stairs instead of the elevator.
• Walk to the store.
• Window shop at the mall.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.

“A little planning goes a long way,” says Johnson. “Eating healthy never happens by accident.”

For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.

To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.