Middle Age a Global Bummer
Across The Globe, People Are Happier Before, After Middle Age, Study Shows
By Miranda Hitti WebMD Medical News
Reviewed by Louise Chang, MD

Jan. 29, 2008 -- If life is a journey, happiness hits a speed bump in middle age for people worldwide, a new study shows.

But on the bright side, emotional well-being perks up again with age, according to the report.
Those findings come from more than 204,000 people in 72 countries. They rated their happiness or life satisfaction.

Around the world, from Austria to Zimbabwe, happiness ratings were higher before and after middle age. Picture a U-shaped curve, with middle age down in the valley of the U.
Getting Back to Happiness

U.S. men were almost 53 years old when they emerged from their midlife blues; U.S. women shifted back toward happiness earlier, when they were about 39 years old.

Those ages varied somewhat around the world, with the 40s as the turning point for men and women in Europe and developing countries.

The findings are based on adults of all ages. But participants weren't followed over time; the study was a snapshot of worldwide well-being.

Marriage, income, and education didn't explain the results. The impact of health on happiness wasn't part of the study.

The report comes from two economics professors: David Blanchflower, PhD, of Dartmouth College and Andrew Oswald, DPhil, of England's University of Warwick.

Why the Midlife Downturn?

The study doesn't show why happiness dips in midlife and picks back up again later. But the researchers have three theories:

* People adapt to their strengths and weakness, ditching unrealistic expectations during middle age.
* Cheerful people may live longer, making for more happiness later in life.
* In middle age, a person may look around at others who have had a hard time and start to appreciate their own lives more.

Of course, the data paint a very broad picture. The findings don't mean that middle age is miserable for everyone.

The study is due to appear in an upcoming edition of Social Science & Medicine, according to a University of Warwick news release.

Detox Diets: Purging the Myths

Detox Diets: Purging the Myths
'Cleansing' diets may be worthless or even dangerous, experts warn.
By Richard Sine WebMD Feature
Reviewed by Louise Chang, MD

Molly Davis lives a healthy lifestyle, but she decided recently that she wanted to help her body "perform optimally." What she needed, she thought, was a flush of her system. So the Atlanta-based advertising director chose what might be the most popular "detox" regimen, the Master Cleanse.

For 10 days, she ate no solid food. Instead, she drank at least eight glasses a day of a concoction combining lemon juice, water, maple syrup, and cayenne pepper. In the mornings, she drank two full quarts of salt water. In the evenings, she drank a laxative tea.

The results were as dramatic as would be expected: "I felt like hell," Davis tells WebMD. She suffered from headaches,

acne, and irritability. A strange whitish film covered her tongue.

She also lost 10 pounds. "My mom said I looked like skin and bones," says Davis, 25. "She was really mad at me."

Davis quickly regained the weight, but nonetheless decided to try the diet again a few months later. This time she felt none of the adverse effects and a boost of energy -- though she didn't lose as much weight and didn't follow the diet as strictly. She remains a detox fan. "I think it's important we let our body heal itself once in awhile," Davis says.

Dozens of books and hundreds of web sites promote "detox" regimens. Spas invite dieters to spend thousands of dollars to starve themselves in exotic locations. But many dietitians and medical experts say these diets are pointless at best and dangerous at worst.

Like other fad diets, detox regimens promise quick weight losses that are ultimately unsustainable, critics say. They're based on "junk science" rather than a true understanding of how the body works. Worst of all, extreme diets like the Master Cleanse can cause serious side effects in vulnerable groups.

"These diets can give people a false sense of security, a feeling that they've been protective of their health," Dawn Jackson-Blatner, a dietitian at the Northwestern Memorial Hospital Wellness Institute and American Dietetic Association spokeswoman, tells WebMD. "Then, when the diet's over, they go back to their normal way of eating."

Toxins, Toxins Everywhere?

Detox proponents say the body is under constant assault from toxins such as smog, pesticides, artificial sweeteners, sugar, and alcohol. Without a periodic cleansing, these poisons accumulate in the body and cause headaches, fatigue, and a variety of chronic diseases.

But the science behind the detox theory is deeply flawed, says Peter Pressman, MD, an internal medicine specialist at Cedars-Sinai Medical Center in Los Angeles. The body already has multiple systems in place -- including the liver, kidneys, and gastrointestinal tract -- that do a perfectly good job of eliminating toxins from the body within hours of consumption.

"There's no evidence at all that any of these approaches augment the body's own mechanisms," Pressman tells WebMD.

Most detox regimens urge dieters to strip down their diets to the basics of water and raw fruits or vegetables. Some diets also recommend laxatives, enemas, or colonic irrigation to speed up the detox process.

There's a grain of wisdom in detox diets, Jackson-Blatner tells WebMD. It's true that the average person doesn't drink enough water or consume enough fruits and vegetables. The problem is most detox diets are so restrictive that they're ineffective for long-term use. And any

weight loss that occurs during the diet is likely to be temporary.

"When people think about losing weight, they think about losing fat," she says. "But this is water lost and water gained."

Detox dieters may report a variety of benefits, Pressman notes, but none can be traced to the idea of detoxification. Fewer headaches can be traced to other lifestyle changes such as reduction in alcohol and caffeine intake. Clearer skin can result from improved hydration, and less bloating could be a result of eating less food.

Some detox dieters report a boost in energy and even a sense of euphoria. Pressman says the feeling -- also commonly reported by people who are fasting -- is actually a reaction to starvation. It likely evolved as a way to help a person evade threats and locate food, he says.

"There's something to be gained from avoiding large quantities of alcohol, smoke, junk food, or anything to excess," Pressman says. "Moderation is best, but these regimens are anything but moderate."

When Detox Turns Dangerous

The Master Cleanse -- also known as the Lemonade Diet -- dates back to the 1970s. But it got a publicity boost recently when pop star Beyoncé Knowles lost 20 pounds in 10 days on the diet to slim down for a role in the upcoming film Dreamgirls. The news caused a sales upswing of the pricey maple syrup that's used in the lemonade.

But Knowles soon regained the weight after she finished shooting the film. In interviews, she warned ordinary dieters away from the regimen.

A healthy, young woman like Knowles may be able to endure even the strictest diet for a short while, Pressman tells WebMD. The problem is that some groups may suffer severe adverse effects from highly restrictive diets. They include children and teenagers, pregnant or

breastfeeding women, seniors, and people with heart disease, diabetes, or other chronic conditions. These groups are especially vulnerable to intestinal and even cardiac problems stemming from malnutrition, Pressman says.

The use of laxatives in detox diets also raises red flags among dietitians, as laxative abuse is commonly associated with eating disorders. The belief that laxatives are useful for weight control is a myth, the National Eating Disorders Association notes. In fact, laxative abuse can cause severe

dehydration and heart or colon damage, the association says. Colonic irrigation, another fixture of some detox diets, carries the risk of bowel perforation or infection, both of which can cause death.

Detox diets promise a quick fix, but in fact are just another round on the diet treadmill, Jackson-Blatner says. You can change your life in 10 days, Jackson-Blatner says -- but not through the Master Cleanse. Instead, use those 10 days to make the transition to a balanced diet with lots of fruits and vegetables -- and then stick to that diet for good.

Steroids in Sports: Questions Answered (Man's health)

Steroids in Sports: Questions Answered
Get Answers to 16 Questions About Performance-Enhancing Drugs in Baseball and Other Sports

By Miranda Hitti WebMD Medical News
Reviewed by Louise Chang, MD

Dec. 13, 2007 -- The Mitchell Report, released today, details the alleged use of performance-enhancing drugs including steroids and growth hormone in Major League Baseball.
The long-awaited report by former U.S. Sen. George Mitchell names names, but it doesn't show what the long-term effects of such drug use may be.

For answers to that and other questions about the use of steroids and other performance-enhancing drugs in sports, WebMD talked to John Morley, MD, professor of medicine and the acting director of the endocrinology division at St. Louis University and the St. Louis VA Medical Center.

(Will the Mitchell Report affect how you feel about

your baseball heroes? Discuss it on the Health Cafe message board.)

What are performance-enhancing drugs?

Performance-enhancing drugs come in many forms. Most people think of them as the anabolic hormones, which divide into the steroids (the testosterone-like products) and the growth-hormone-like products. In addition to that, we would include amphetamines as a performance-enhancing drugs, though I believe the Mitchell Report excluded amphetamines.

(Medical Editor's note: Anabolic steroids are different from corticosteroids, which are used to treat

rheumatoid arthritis, asthma, and other diseases.)

What do these drugs do for athletes?

It depends on which drug. Anabolic steroids build bulk very much; they put on extra muscles, so they make you bigger. So that's one piece.

But the other part of them, which is perhaps more important for a person who's perhaps a home-run hitter, is they improve visual-spatial function. Visual-spatial function means that the way you hit home runs is that you can wait long enough that you can commit a millionth of a second longer into your swing. If you do that, basically, you don't strike out all the time to change-ups.

Most home-run hitters are not necessarily bulky. It's nice if you are, but you don't have to be. You've got to basically have a great ability to wait that millionth of a second longer, and that's what anabolic steroids do for the hitters, as opposed to the pitchers or if you're looking at football players or athletes where you're trying to get an increase in strength, per se.

And what do they do for pitchers?

If you're using an anabolic steroid, you build strength. But many of the pitchers take with it growth hormone. The reason they use the growth hormone is growth hormone builds your muscle bulk out of proportion to your strength.

Now, if I'm going to be a pitcher and I'm going to throw, what I would like to be able to do is make the batter think that fundamentally, my ball is going to come slightly faster. In other words, the batter looks at your size, looks at the speed that you seem to be moving your arm, and makes a

calculation about how fast the ball will get there. This is all done sort of without thinking about it but that's what they do. And if I take growth hormone, my arm looks bigger, so the batter thinks the ball's going to get there faster and so therefore he commits a little earlier, so you're more likely to strike out.

edge?

You're not going to take somebody like me and make me, when I was younger, into a professional baseball player. This is somebody who's already there and you give them the 1% enhancement.

The best way to look at that is if you look at the world records for the 1 mile from 1880 through to the modern day. They improved by about 1% every four years. So if I can improve your

performance by 1%, I put you four years ahead of everybody else. So if you're not quite that good, I put you as good as everybody else. If you're really good, I put you four years ahead of where the rest of the people are going to be with modern training methods and so on.

Amphetamines do the same thing for focus.

What are some of the side effects for adult players?

This is the question. We don't really know. Obviously, people don't admit and we haven't been able to follow people taking steroids over a long period of time. The potential of liver damage is clearly one of those [risks], because steroids have a first pass through the liver. In addition ... there's a question of whether it would increase neoplastic disease [

cancer], either in the prostate or in other parts of the body.

If the use is relatively short-term, a couple of years, the effects may be minimal. Lots of sports players who've done this are turning up with diseases and problems.

We need some major, good studies looking at long-term effects within sport.

Amphetamines certainly create high-strung behaviors, bizarre behaviors, much more than any of the other drugs

In women, [steroids have] huge effects on hirsutism (excess hair) and effects on potential reproductive ability. Female athletes do it; they just seem to be less likely to be caught at the moment.

How widespread are these drugs among younger players?

We don't know. If I'm a young boy, or young girl for that matter, and I'm looking to be successful -- and when you're young, you really care about winning -- and when you see your heroes doing this, they become a role model. That's a very bad role model.

I think we've got a problem because as you go to younger kids, clearly this is not something you want to be doing and certainly, around puberty this could be a total disaster.

What are some of the side effects for younger players?

Younger players you can get alterations in growth, in particular. The other big potential effect is the effect on behaviors, the so-called "

roid rage."

How young are some players starting?

I think we've got people -- 12-, 13-, 14-year-olds -- who certainly see this as something that's worthwhile.

What would you want parents to keep an eye out for if they have a young athlete?

If they've got a young athlete and his muscles suddenly go up dramatically, that's probably the single best way to look for most of these drugs. Behavior changes in puberty -- all behavior changes don't mean they are taking drugs.

The big thing is if a person is suddenly bulking up. It doesn't come without working, as well. It's a combination of the person who starts to work out a lot but taking a steroid. Somebody whose performance goes up dramatically -- they were the sort of the middle of the pack and they're suddenly at the top. Now, this may be a normal growth spurt, but those sort of things, as a parent you've got to be suspicious that maybe your kid is doing something.

And if they do have those suspicions, what do they do?

You can go to the physician and have them tested for these drugs, just the same way as the sports authorities test for the drugs. Basically, the physician can send off tests for these drugs. I'm not saying that's what they should do, but I think that's what I would do if I felt it was important.

Do they drug-test young players in high school?

They usually don't. I think we're going to see more and more of this happening. The other group who don't [get tested] are the masters athletes, the people over 60. It's clearly something that stretches through all ages, into old age.

Are all performance-enhancing drugs illegal?

No. A number are very legitimate. We should not throw out the baby with the bath water.

How do you test for these drugs? Can you test for all of them?
The tests for growth hormone, at the moment, are very poor. The Olympic Committee is hoping that this year they will have an adequate test for growth hormone.

The tests for the others begin usually with a urine test looking for alterations in the urine testosterone ratio. All of them will affect that ratio. If that looks abnormal, the modern testing is now do to NMR scanning [nuclear magnetic resonance spectroscopy] and you can actually pick up the peaks, the abnormal peaks, of the different compounds. Most of those are known.

Where you can get away with it is if you have a compound that nobody actually knew existed.
We've got to recognize that there are a whole new set of ... pills that are being developed to help people in rehabilitation following surgery. And all of these are, quite honestly, much more powerful. They can be taken orally. They have less side effects, and my assumption is that now that most of the steroids are gone, that people are going to find a way to get growth hormone and the next thing you'll see is this large new class of drugs, these selective androgen receptor molecules [SARMs] -- will be used by the athletes. Many are in phase I and phase II trials

As for the tests for the things we can test for now, how accurate are those tests?

They are very, very accurate.

How do SARMs work?

Basically, they combine with either the testosterone or the dihydrotestosterone receptor and they activate it, but they do it by a nonsteroidal mechanism.

The other [class of drugs being developed] are the anti-myostatins.

Myostatin inhibits the growth of muscle and if you can block that, you will put on an extra 10% of muscle so you will bulk out pretty quickly, and there are drugs that are being developed by a number of companies now that are in phase I and phase II trials, and so that becomes yet another way to bulk people out.

There's a little boy in Germany who basically has a spontaneous myostatin deletion [a gene glitch] and he's extraordinarily strong at 5 years of age.

So all of these things are happening, and there's a very legitimate need to use these drugs if you get away from sport. For older people with disease, there's clearly a legitimate need to develop drugs that can strengthen you and allow you to function.

What else would you want to add about the topic?

We as a society have to decide what do we want out of our sports people. Do you want them to be superheroes? Is that what we really want, or do we just want to see people just playing to the best of their ability?

I think the public has spoken with their checkbooks. Over my lifetime, sports has gone from something that was not a huge moneymaker to an incredibly huge moneymaker. We're not paying to go watch the backyard players play anymore. We're paying to watch superstars and who are so much better than any of us. And there is a price to pay and it's going to come in performance-enhancing drugs.

I don't think that there's any belief that this hasn't been going on in every one of our professional sports over the last 20 years.

I would argue that this is not a new phenomenon. It's a new phenomenon for steroids

.

Mother's Diet After Birth

Mother's Diet After Birth

Eating right after delivery isn't that complex. Just continue eating a good-quality diet just as you did during pregnancy. If you are not breast-feeding, your nutrient and calorie needs are the same as they were before you became pregnant. If you are breast-feeding, or if you are anemic or recovering from a cesarean delivery, you require special nutritional management.

Keep It Simple

Take a creative approach to nutrition, choosing foods that require little or no preparation. Quick, nutritious foods include fresh fruit, raw vegetables, melted cheese on toast, cottage cheese, and yogurt with raisins, sunflower seeds, nugget-type cereal, or low-fat granola. Broiled meats and fish are faster to prepare than casseroles.

Fresh fruits and vegetables are quick, easy, and nutritious meal that you can sneak in between your many responsibilities as a new mom.

Let friends and family help you by providing nutritious meals during the early months after childbirth. Meals you can freeze are especially helpful because you can pull them out of the freezer for use on those occasional difficult days.

Nurture yourself by taking time to sit to eat your meals. Eating on the run or standing to eat makes you feel you have not had a meal; this habit contributes to fatigue and may even contribute to overeating. It's also not very good for your digestion. Place your baby in a swing or in an infant seat so your hands are free. If your baby needs to be close to you, an infant backpack or sling is helpful. Or you may wait to eat until your baby's quiet time or when she is asleep.

Constipation

Constipation is a common and unpleasant post-partum complaint. The following advice can help relieve it:

· Get some form of daily exercise, such as walking.
· Make sure you have adequate dietary fiber. Bran muffins, high-fiber cereals, and lots of fruits and vegetables are good fiber choices. (Be sure to increase your fluid intake as you increase your fiber intake.)
· Drink to fulfill your fluid needs. Two to three quarts of fluids a day is generally recommended-drink even more if you breast-feed.
· Drink four ounces of prune juice on an empty stomach followed by several cups of hot water, decaffeinated tea, or other hot beverage.
· Avoid the regular use of laxatives. If you use a laxative more often than every third or fourth day, you may have problems moving your bowels without the use of the laxative.
· Try fiber-containing stool softeners such as Meta-mucil, Fiberall, and Fibercon. They can help relieve constipation without the problems associated with laxative use.

Dealing With Fatigue

No foods actually relieve fatigue. A good-quality diet helps you to feel well but is not a substitute for rest and sleep.

Most new mothers find themselves feeling tired from time to time. Getting adequate rest is important for your recovery from birth, for making milk, and for enjoying your baby.

How do you get rest? Take time to rest every time your baby rests or sleeps instead of using the time to clean house or wash clothes. During your rest times, take the phone off the hook so you are not disturbed. Let your family and friends help you by doing laundry and other household chores. Avoid caffeine to improve your rest and sleep.

Restoring Your Iron Reserves

Some women learn they are anemic after childbirth. This means they have fewer red blood cells than is ideal to adequately supply their body with oxygen. Postpartum anemia may result from having been anemic during pregnancy, from blood loss during childbirth, or from giving birth to more than one baby.

Your doctor evaluates your blood during the post-partum period. If laboratory tests confirm you are anemic, treatment begins immediately. If blood loss was heavy during childbirth, you may have received a blood transfusion. Otherwise, treatment aims at restoring iron levels through diet and supplements.

If your doctor prescribes an iron supplement, you need to help your body absorb it. To do this, eat a meal that includes a food rich in vitamin C when you take your iron supplement. Excellent sources of vitamin C include citrus fruits, tomatoes, baked potatoes, and steamed broccoli. It also helps to include a food that contains iron.

Food sources of iron include lean red meats, organ meats, spinach, egg yolks (limit to three to four a week), and cream of wheat. Avoid taking your iron supplement with any significant source of calcium because calcium interferes with iron absorption. Calcium sources include milk, yogurt, cheese, and antacids. Since low-fat dairy products are of significant nutritional importance, don't cut these out altogether; include them in meals other than the ones that accompany your iron supplements.

Recovering From a Cesarean Delivery

Undergoing a cesarean section temporarily upsets the passage of food through the digestive tract, resulting in gas production and constipation. Both of these early discomforts can be treated by walking, which increases bowel activity and aids you in passing gas.

Be sure to eat, too. There is a temptation not to eat when you feel so bloated, but consumption of food helps restore normal bowel action, thereby relieving constipation and gas.If you are anemic after delivery, treating the anemia with the recommendations for restoring your iron reserves helps speed your recovery from surgery.

Nutritional management after surgery includes increasing the vitamin C and protein in your diet. Vitamin C contributes to wound healing, and protein helps your body repair itself.

While nutrition should be the most important concern, many new mothers are worried about losing the weight they gained during their pregnancy. We'll look at realistic expectations for this goal in our next section

What Are the Treatments for Pregnancy Discomforts?

Understanding Pregnancy Discomforts - Treatment
What Are the Treatments for Pregnancy Discomforts?

Here are some tips on what you can do for some of the common health problems you may face during your pregnancy, along with alternative therapies that may help. Remember, though: Never hesitate to call your doctor about any discomfort or illness you experience while you're pregnant.

Abdominal Pain

To relieve sharp pains or cramps from stretched abdominal muscles and ligaments, particularly when sitting or lying down, use a warm heating pad. Regular exercise will strengthen and tone your abdominal muscles. Take care to avoid exercises while supine (lying on your back) after the first trimester, since this may decrease blood flow to your developing baby.

Backache

Keep your weight gain under control with proper diet and exercise. Avoid taking analgesics; instead, use a heating pad to relieve pain. Special exercises to strengthen abdominal muscles can also help reduce backache. Try a pregnancy girdle or elastic sling to support your abdomen. Wear shoes or shoe inserts designed for pregnant women, and avoid high heels.

Don't stand for long periods and don't stretch to reach high places. Sit straight without slouching, and whenever possible, sit with your legs elevated. Sleep on a firm mattress. Lying on your side with a pillow between your legs may provide some relief.

Be careful when lifting heavy loads -- especially children. Bend at the knees, keep your back as straight as possible, hold the object or child close to your body, and raise yourself slowly.
See a licensed chiropractor for treatment of possible spinal misalignment brought about by the stress of the pregnancy. Or try a chair massage: Sit on a straight chair, facing the back. Lean forward, over the back of the chair, with your head resting on your crossed arms. Have the massager use long strokes, working upward and outward from the lower back, avoiding pressure on the spine.

Breast Discomfort

Wear a bra that gives your enlarged breasts proper support. If your breasts leak small amounts of fluid, use nursing pads in your bra.

Breathlessness

Some breathlessness is common and normal. Keep your weight gain within the recommended limits and maintain good posture, especially when you are sitting. Sleep on your side -- preferably your left side -- not on your back.

Constipation

To keep stools soft and bowel movements regular, get plenty of dietary fiber from fresh fruit, vegetables, whole-grain cereals and breads, and dried fruit. Avoid using over-the-counter laxatives. Fiber or stool softener agents may be helpful. Try psyllium (Plantago psyllium), an herbal bulk-forming agent. Drink lots of fluids and exercise regularly.

Contractions

Mild, painless uterine contractions usually start sometime after the 20th week of pregnancy. If they cause discomfort, try changing positions. If contractions start coming at regular intervals, call your doctor.

Cystitis (Bladder Infection)

If you develop a bladder infection or any type of urinary tract infection, ask your doctor about appropriate treatment. Many bladder infections are triggered by sexual intercourse. Remember to empty your bladder immediately after sex and watch for symptoms. Several glasses of cranberry juice a day are said to be helpful in preventing urinary tract infections.

Dizziness and Faintness

Slow down when you stand up or get out of bed. Dizziness when you stand up too quickly from sitting or lying down is called postural hypotension. If you're in a crowd and start feeling dizzy, step away and get some fresh air; if possible, lie down with your feet elevated or sit with your head between your knees.

Fatigue

Get a full night's sleep, and rest with your feet up for at least 15 minutes several times a day.

Headaches

Make sure you get enough rest, eat regularly, and drink 6 or more glasses of water daily. Avoid aspirin or other over-the-counter painkillers except for acetaminophen. Instead, try stress-reduction techniques like yoga or meditation. Or try taking a hot bath with a cold pack on your forehead.

Heartburn

Avoid heavy meals and spicy, greasy, sugary, and acidic foods. Stick to a bland, high-fiber diet, drink lots of fluids, and exercise daily. Small, frequent meals may relieve some of the symptoms. Don't lie down right after a meal. Raise the head of your bed 2 to 4 inches with a stable support such as wooden blocks. Antacids can be helpful.

Hemorrhoids

Hemorrhoids may develop due to the increased blood in your body during pregnancy, along with the increased pressure to the blood vessels in your pelvis. Hemorrhoids usually disappear after delivery. Eat a high-fiber diet to keep your stool soft, drink lots of fluids, and don't strain during bowel movements. To relieve itching or pain, try a warm sitz bath, or apply an ice pack or a cloth soaked in witch hazel. Kegel exercises, designed to strengthen the pelvic muscles, can improve circulation in the area. Getting off your feet may also help.

Leg Pains and Cramps

Wear support hose during the day, and elevate your feet when resting, if possible. Use a heating pad or gentle massage on the back of your thigh to ease sciatica.
When a leg cramp hits, straighten your leg and slowly flex your ankle and toes while massaging your calf; or soak your leg in hot water. You may be able to prevent night cramps by wearing socks to bed or by pressing your foot against the bed board. If painful cramps persist, ask your doctor about calcium or magnesium supplements.

Morning Sickness

You may feel nauseated at any time of the day, typically in the first trimester. Try eating frequent, small meals rather than three full meals. Keep your diet high in protein and complex carbohydrates, and low in sweets and fatty foods. Drink plenty of fluids, and eat fresh fruits and vegetables, which are high in water content.
Talk to your doctor about trying 25 mg of vitamin B-6 taken 3 times a day. Antacids sometimes help, especially if heartburn is part of the problem. In general, try to minimize stress in your everyday activities.

Mouth and Gum Discomfort

Pregnancy can be demanding on your teeth, so see your dentist early in your pregnancy for a checkup and cleaning. Brush your teeth and tongue at least twice a day, and floss regularly. Sugarless gum can be substituted for an after-meal cleaning if it isn't feasible to brush your teeth.
Make sure you're getting plenty of calcium in your diet -- 1,200 mg daily. You might try a folic acid rinse, but don't swallow it -- and check with your doctor first.

Nasal Congestion or Nosebleeds

Use a vaporizer to humidify your bedroom at night. Lubricate each nostril with a dab of petroleum jelly during the day to prevent nosebleeds. Avoid decongestant nasal sprays, which can constrict blood vessels.

Numbness

Avoid lying on your hands while sleeping. If your hands feel numb when you wake up, shake them over the side of the bed. Soaking the hand in warm water or using a heating pad twice daily may help ease numbness; or try wearing a wrist splint. If numbness persists, try vitamin B6 supplements

.
Skin Changes and Stretch Marks

Rashes from hormone changes during pregnancy generally go away after the baby is born. To prevent freckles or darkened skin on your face, called a "pregnancy mask" or chloasma, wear a wide-brimmed hat and use sunblock on sunny days.
Lubricate dry skin around your abdomen with a moisturizing cream; stretch marks usually fade and decrease after the birth. For heat rash, try to stay as cool as possible and use cornstarch powder under your breasts, on your thighs, or wherever your skin tends to chafe.

Sleep Problems and Insomnia

Women who are pregnant often experience sleepless nights and daytime fatigue in their first and third trimesters. During the first trimester, frequent trips to the bathroom and morning sickness may disrupt sleep. Later in pregnancy, vivid dreams and physical discomfort may prevent deep sleep. After delivery, the new baby's care or a mother's postpartum depression may interrupt sleep.
Fatigue during the first trimester of a pregnancy is likely due to changing levels of hormones, such as progesterone. Toward the end of pregnancy, some women find it difficult to sleep because they're uncomfortable due to the size of a growing abdomen. Some women are too excited, anxious, or worried about becoming mothers to sleep well. Sleep apnea, especially if it's severe and causes your blood oxygen level to drop during sleep, is a risk to the fetus.
Pregnant women who experience insomnia during pregnancy may find relief by taking afternoon naps, drinking warm milk, or taking a warm (not hot) bath before bedtime. Exercise during the day may help, too. Expectant mothers may find it more comfortable to sleep on one side, with pillows supporting the head, abdomen, and topside knee. Don't take sleeping pills or herbal sleeping remedies without talking with your doctor first.

Leg Swelling

Monitor your weight gain throughout your pregnancy. To control swelling in your legs and ankles, wear support hose and avoid standing for long periods. Wear shoes that fit well and give good support, or buy shoe inserts designed especially for pregnant women. Getting off your feet helps the most. Lying down is often more comfortable than sitting.

Taste Changes

You may find some foods unappealing and develop a craving for others, especially sweets. Iron supplements may leave a bad taste in your mouth; talk to your practitioner if this is a problem. Use mouthwash often. Chewing gum, mints, or hard candies can also chase away unpleasant tastes.
Urination Problems
Kegel exercises can help you control stress incontinence -- losing a small amount of urine when you sneeze, cough, or laugh. You can also use a sanitary pad. Leaning forward while urinating helps to empty your bladder completely.

Vaginal Discharge or Itching

A thin, mild-smelling discharge is normal in pregnancy. Use sanitary pads, but don't douche without your doctor's approval. Any red or brown discharge is a signal to call your doctor immediately.
Vaginal itching and soreness may indicate an infection, which requires treatment by your doctor. Vaginal yeast infections can be common in pregnancy and may disappear without treatment after the baby is born.

Varicose Veins

Pregnancy puts extra strain on the blood vessels in your legs. Support stockings or pantyhose can help relieve the discomfort. Exercise regularly, but don't stand for long periods. Raise your legs above hip level when sitting, if possible. Lie on your side in bed, or put a pillow under your feet. Ask your doctor or a nutritionist about taking vitamin C supplements to strengthen blood vessels.

Vision Change

If your eyes swell from fluid retention and hard contact lenses become uncomfortable, switch to soft lenses or glasses

Special Warnings: Caring For Two

* The most dangerous time to take any medication is during the first trimester,
when the fetus is developing rapidly and is more vulnerable to injury. Always
check with your doctor before taking any over-the-counter or prescription drugs,
including drugs that were prescribed before you became pregnant.

* Several diseases pose special hazards to pregnant women and an unborn child,
such as rubella, chickenpox, "fifth disease" (erythema infectiosum), mumps,
cytomegalovirus, chlamydia, gonorrhea, genital herpes, genital warts, syphilis,
and AIDS/HIV. Call your doctor immediately if you think you have been exposed
to any of these. If possible, get vaccinated against rubella, chickenpox, and
mumps before pregnancy, unless you've had those diseases or their vaccines
already. Ask your doctor about performing a blood test for chickenpox and rubella
if you can't remember if you've had these conditions as a child, and try to get the
vaccines at least 4 weeks before pregnancy (or afterward) if you need them.

* Don’t smoke. Smoking during pregnancy increases the risks of vaginal bleeding,
miscarriage, stillbirth, premature birth, low birth weight, and many other potential
problems that you and your baby don't need. Second-hand smoke, smoke-filled
rooms, car exhaust, and industrial fumes can also be hazardous to pregnant
women. Avoid prolonged exposure to environmental pollutants as best you can.

* Avoid breathing in or touching chemical household cleaners, paints, and insecticides.

* Be careful walking and getting out of the shower or tub since a growing baby can
throw you off balance.

* Check with your doctor before you start exercising. Some otherwise normal activities
should not be undertaken during pregnancy, and others need to be modified.

* Most couples are able to have sexual intercourse until near the time of birth.
Check with your doctor about the advisability of intercourse if you have a history
of miscarriage or preterm birth, any infection or bleeding, if the placenta is in an
abnormal position (known as placenta previa), or during the last trimester if you're
carrying multiple fetuses. Avoid sex after the amniotic sac has broken or fluids leak.
If you develop pain or abdominal cramps that continue or worsen for more than an hour
after having intercourse, call your doctor, since your cervix could be dilating.

* Avoid having unnecessary X-rays. If you must get an X-ray, be sure to tell the doctor
or the technician that you are pregnant.

* Don't get overheated, avoid exercising in hot and humid weather, and stay out of hot tubs,
saunas, and whirlpool baths. If you have a fever, cool down with a shower or cool bath and
take acetaminophen

5 Easy Ways to Lose Weight and Improve Your Health

5 Easy Ways to Lose Weight and Improve Your Health
Sure-thing resolutions: Simple changes that can make a big difference.
By Elaine Magee, MPH, RD WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

Almost as soon as the Times Square ball drops and the confetti is thrown, many of us start making resolutions to improve our health and our lives. Then, within a few weeks, our resolve often fades -- and we go back to our old, bad habits. But what if, instead of trying to make sweeping changes, we resolved only to tackle a few easy ways to lose weight and boost health?

The health and

weight loss resolutions that stand the best chance of lasting are the ones that call for minor, doable changes, experts say.

"The key is to take small, positive steps and move ahead consistently," says Penny Kris-Etherton, PhD, a nutrition professor at Penn State University. "People need to be realistic about the changes they can achieve."

David Katz, MD, director of the Prevention Research Center for Yale University, says that one key to making resolutions that last is to do more planning and less proclaiming.

"Resolutions tend to be the stuff of inspiration, but lasting behavior change is the stuff of planning, sustainable motivations, and careful consideration of the pros and cons," he says in an email interview.

For example, he says, more important than "willpower" are skills like learning to interpret food labels, and to identify the best choices when eating out.

5 Easy Ways to Lose Weight and Improve Health

Beyond that, experts say, resolutions that offer some sort of noticeable result within a couple of weeks can also help keep you motivated to keep going. That said, here are five easy ways to lose weight and improve your health -- many of which may bring you positive results by mid-January!

Easy Resolution No. 1: Strap on a Pedometer

Let's be honest: Seeing a number at the end of the day can make getting more walking in a lot more fun (talk about instant gratification). Not bad for an investment of around $15.
Striving to reach a goal, such as 10,000 steps at day's end, can be just the motivation you need to keep moving. Researchers affiliated with Stanford University looked at the results of 26 studies involving the use of pedometers in adults. They found that the study results showed that people who used pedometers significantly increased their physical activity -- and took more than 2,000 steps per day more than study participants who didn't use pedometer. Further, the researchers noted two physical benefits as a result of wearing a pedometer -- a decrease in the volunteers' BMIs (

body mass index) and their systolic blood pressure.

After just two weeks of walking more, you might see some measurable health benefits, too. Walking even 30 minutes every day for two weeks should be enough for people with hypertension to see better blood pressure, and people with diabetes or elevated blood sugar to see better blood sugar levels, says Karen Collins, MS, RD, CDN, nutrition advisor to the American Institute for Cancer Research.

Easy Resolution No. 2: Drink 2 Cups of Tea a Day

With each sip of green or black tea, you get health-promoting substances: two potent flavonoids -- anthocyanin and proanthocyanidin -- and a healthy dose of catechin. Green tea in particular is loaded with the catechin called EGCG (epigallocatechin gallate), which is suspected of having some anticancer properties.

Try buying some flavored green (and black) tea bags, and keep some at work and at home near your hot water kettle. Figure out when you're most likely to want some tea, be it midmorning, afternoon, or before bed. Then you can get yourself into the habit of making yourself a cup of tea at that particular time of day. If you're sensitive to caffeine, choose decaf teas.

This habit can be particularly healthful if tea takes the place of other beverages that contribute calories without any beneficial nutrients.

Easy Resolution No. 3: Switch to Whole Grains

Switching to 100% whole-wheat or whole-grain bread is easy, especially now that so many 100% whole-wheat products are available in supermarkets -- from hot dog buns to breakfast cereals to pasta.

Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say.

"Two weeks should be enough time to see a benefit with a higher-fiber diet in terms of constipation [as long as fluid consumption is adequate]," says Collins. She says this may also be enough time for people with diabetes or insulin resistance to see improved blood sugars.

The trick to switching to whole grains is to keep trying products and brands until you find one that works for you and your family. Once you find brands of whole-grain hamburger buns, sandwich bread, hot and cold breakfast cereals, crackers, and pasta you like, sticking to this resolution will be a snap!

Easy Resolution No. 4: Switch to Healthier Fats

When cooking, it's best to replace butter, margarine, or shortening with an oil that has more of the "better" fats and less of the "worst" fats -- like saturated fat -- whenever possible. If a bakery recipe calls for adding melted butter, shortening, or margarine, that's your clue that you can probably switch to canola oil without any change in texture.

Canola oil contributes two "smart" fats -- monounsaturated fat and plant omega-3s. It also has a neutral flavor that doesn't compete with other flavors, and is reasonably priced and widely available.
Olive oil is also high in desirable monounsaturated fat and low in saturated fat. Further, it contains more than 30 phytochemicals from olives -- many of which have antioxidants and prompt anti-inflammatory action in the body. Just remember to drizzle, not drench, your food in oil because even healthy oils add more than 100 calories per tablespoon.

Katz also suggests switching from margarine or butter to a spread with added plant sterols, like Benecol or Take Control. "They are designed to help lower cholesterol and could do so within weeks," he says

Easy Resolution No. 5: Cut Down on Sodium

Sodium is a problem for lots of Americans, especially those with high blood pressure. And the key to cutting back, says Collins, is to eat fewer processed foods.

"People need to realize this is largely meaning a change in processed food use," says Collins. "Just using the salt shaker less won't touch the source of excess sodium for most Americans."
Eating fewer processed foods could also make room in your diet for more fruits and vegetables, which increase potassium -- a mineral that has been linked to lowering blood pressure.

According to Collins, people with salt-sensitive high blood pressure who cut down on sodium may see a drop in blood pressure within two weeks. Some people with hypertension are not salt-sensitive, however, so they may not see results so quickly (though cutting sodium will benefit them in the long run).

Some quick tips to help you cut sodium include:

· Read the labels on processed and package foods.
· Switch to sodium-free herb blends for seasoning food in cooking and at the table
· When you have a choice at the supermarket, buy lower-sodium choices in soups, crackers, salad dressings, canned tomatoes, and other products

11 "Don't-Tell-the-Wife" Secrets All Men Keep

11 "Don't-Tell-the-Wife" Secrets All Men Keep
WebMD Feature from "Redbook" Magazine
By Ty Wenger

I was in the ninth grade when I learned a vital lesson about love. My girlfriend at the time, Amy, was stunningly cute, frighteningly smart and armed with a seemingly endless supply of form-fitting angora sweaters. And me? Let's just say I was an adolescent Chris Robinson to her budding Kate Hudson -- and well aware of my good fortune.
Then one day, as we stood in line for a movie at the mall, Simone Shaw, junior high prom queen, sauntered by. Suddenly Amy turned to me. "Were you looking at her?" she asked. "Do you think she's pretty?"
My mind reeled. Of course I was looking at her! Of course she was pretty! My God, she was Simone Shaw! I paused for a second, then decided to play it straight.
"Well, yeah," I chortled.
Five days later our breakup hit the tabloids (a.k.a. the lunchroom).
There comes a time in every man's life when he discovers the value of hiding the grosser parts of his nature. He starts reciting the sweet nothings you long to hear: "No, honey, I play golf for the exercise." "No, honey, I think you're a great driver." "No, honey, I wasn't looking at that coed washing the car in the rain."
We're not lying, exactly. We're just making things...easier. But Glenn Good, Ph.D., a relationship counselor, disagrees, and maybe he has a point. "These white lies are pretty innocent, but they can turn confusing," he says. "Many women think, If he's lying about himself, is he also lying about something else? Is he having an affair? To establish trust you have to tell the truth about the innocuous stuff."
And so, in the interest of uniting the sexes, we've scoured the country for guys willing to share the private truths they wouldn't normally confess. Some are a bit crass. Some you've always suspected. Some are surprisingly sweet. (Guys don't like to reveal the mushy stuff, either.) But read on, and you may discover that the truth about men isn't all that ugly.

Secret #1: Yes, we fall in lust 10 times a day -- but it doesn't mean we want to leave you

If the oldest question in history is "What's for dinner?" the second oldest is "Were you looking at her?" The answer: Yes -- yes, we were. If you're sure your man doesn't look, it only means he possesses acute peripheral vision.
"When a woman walks by, even if I'm with my girlfriend, my vision picks it up," says Doug LaFlamme, 28, of Laguna Hills, California. "I fight the urge to look, but I just have to. I'm really in trouble if the woman walking by has a low-cut top on."
Granted, we men are well aware that our sizing up the produce doesn't sit well with you, given that we've already gone through the checkout line together. But our passing glances pose no threat.
"It's not that I want to make a move on her," says LaFlamme. "Looking at other women is like a radar that just won't turn off."

Secret #2: We actually do play golf to get away from you

More than 21 million American men play at least one round of golf a year; of those, an astounding 75 percent regularly shoot worse than 90 strokes a round. In other words, they stink. The point is this: "Going golfing" is not really about golf. It's about you, the house, the kids -- and the absence thereof.
"I certainly don't play because I find it relaxing and enjoyable," admits Roland Buckingham, 32, of Lewes, Delaware, whose usual golf score of 105 is a far-from-soothing figure. "As a matter of fact, sometimes by the fourth hole I wish I were back at the house with the kids screaming. But any time I leave the house and don't invite my wife or kids -- whether it's for golf or bowling or picking up roadkill -- I'm just getting away."

Secret #3: We're unnerved by the notion of commitment, even after we've made one to you

This is a dicey one, so first things first: We love you to death. We think you're fantastic. Most of the time we're absolutely thrilled that we've made a lifelong vow of fidelity to you in front of our families, our friends and an expensive videographer.
But most of us didn't spend our formative years thinking, "Gosh, I just can't wait to settle down with a nice girl so we can grow old together." Instead we were obsessed with how many women who resembled Britney Spears we could have sex with before we turned 30. Generally it takes us a few years (or decades) to fully perish that thought.

Secret #4: Earning money makes us feel important

In more than 7.4 million U.S. marriages, the wife earns more than the husband -- almost double the number in 1981. This of course is a terrific development for women in the workplace and warmly embraced by all American men, right? Right?
Yeah, well, that's what we tell you. But we're shallow, competitive egomaniacs. You don't think it gets under our skin if our woman's bringing home more bacon than we are -- and frying it up in a pan?
"My wife and I are both reporters at the same newspaper," says Jeffrey Newton, 33, of Fayetteville, South Carolina. "Five years into our marriage I still check her pay stub to see how much more an hour I make than she does. And because she works harder, she keeps closing the gap."

Secret #5: Though we often protest, we actually enjoy fixing things around the house

I risk being shunned at the local bar if this magazine finds its way there, because few charades are as beloved by guys as this one. To hear us talk, the Bataan Death March beats grouting that bathroom shower. And, as 30-year-old Ed Powers of Chicago admits, it's a shameless lie. "In truth, it's rewarding to tinker with and fix something that, without us, would remain broken forever," he says. Plus we get to use tools.
"The reason we don't share this information," Powers adds, "is that most women don't differentiate between taking out the trash and fixing that broken hinge; to them, both are tasks we need to get done over the weekend, preferably during the Bears game. But we want the use-your-hands, think-about-the-steps-in-the-process, home-repair opportunity, not the repetitive, no-possibility-of-a-compliment, mind-dulling, purely physical task." There. Secret's out.
Secret #6: We like it when you mother us, but we're terrified that you'll become your mother
With apologies to Sigmund Freud, Gloria Steinem -- and my mother-in-law.

Secret #7: Every year we love you more

Sure, we look like adults. We own a few suits. We can probably order wine without giggling. But although we resemble our father when he was our age, we still feel like that 4-year-old clutching his pant leg.
With that much room left on our emotional-growth charts, we sense we've only begun to admire you in the ways we will when we're 40, 50 and -- God forbid -- 60. We can't explain this to you, because it would probably come out sounding like we don't love you now.
"It took at least a year before I really started to appreciate my wife for something other than just great sex; and I didn't discover her mind fully until the third year we were married," says Newton. "But the older and wiser I get, the more I love my wife." Adds J.P. Neal, 32, of Potomac, Maryland: "The for-richer-or-poorer, for-better-or-worse aspects of marriage don't hit you right away. It's only during those rare times when we take stock of our life that it starts to sink in."

Secret #8: We don't really understand what you're talking about

You know how, during the day, you sometimes think about certain deep, complex "issues" in your relationship? Then when you get home, you want to "discuss" these issues? And during these "discussions," your man sits there nodding and saying things like "Sure, I understand," "That makes perfect sense" and "I'll do better next time"?
Well, we don't understand. It doesn't make any sense to us at all. And although we'd like to do better next time, we could only do so if, in fact, we had an idea of what you're talking about.
We do care. Just be aware that the part of our brain that processes this stuff is where we store sports trivia.

Secret #9: We are terrified when you drive

Want to know how to reduce your big, tough guy to a quivering mass of fear? Ask him for the car keys.
"I am scared to death when she drives," says LaFlamme.
"Every time I ride with her, I fully accept that I may die at any moment," says Buckingham.
"My wife has about one 'car panic' story a week -- and it's never her fault. All these horrible things just keep happening -- it must be her bad luck," says Andy Beshuk, 31, of Jefferson City, Missouri.
Even if your man is too diplomatic to tell you, he is terrified that you will turn him into a crash-test dummy

Secret #10: We'll always wish we were 25 again

Granted, when I was 25 I was working 16-hour days and eating shrimp-flavored Ramen noodles six times a week. But as much as we love being with you now, we will always look back fondly on the malnourished freedom of our misguided youth. "Springsteen concerts, the '91 Mets, the Clinton presidency -- most guys reminisce about the days when life was good, easy and free of responsibility," says Rob Aronson, 41, of Livingston, New Jersey, who's been married for 11 years. "At 25 you can get away with things you just can't get away with at 40."
While it doesn't mean we're leaving you to join a rock band, it does explain why we occasionally come home from Pep Boys with a leather steering-wheel cover and a Born to Run CD.

Secret #11: Give us an inch and we'll give you a lifetime

I was on a trip to Mexico, standing on a beach, waxing my surfboard and admiring the glistening 10-foot waves, when I decided to marry the woman who is now my wife. Sure, this was three years before I got around to popping the question. But that was when I knew.
Why? Because she'd let me go on vacation alone. Hell, she made me go. This is the most important thing a man never told you: If you let us be dumb guys, if you embrace our stupid poker night, if you encourage us to go surfing -- by ourselves -- our silly little hearts, with their manly warts and all, will embrace you forever for it

.
And that's the truth.

6 Surprising Headache Triggers... and How to fix Them

6 Surprising Headache Triggers... and How to fix Them
WebMD Feature from "Shape" Magazine
By Hallie Levine Skylar

Feel better fast by making these simple adjustments to your routine.
Everyone knows a sinus infection or a major work project can make your head throb. But headaches can also be triggered by seemingly innocuous everyday activities like sleeping in on Saturdays or cleaning your apartment. With so many culprits, it’s no wonder that one in five women suffer from migraines and nearly half of women in their 30s endure tension headaches. But if you think popping a pill is the only way to ease the symptoms, you’re wrong. We consulted the experts, and they revealed some unexpected causes of headaches, as well as how you can stop the pain for good.

1. TRIGGER
KICKING BACK ON THEWEEKENDS

You put in 14-hour days Monday through Friday, only to wake up midmorning on Saturday with pounding pain in your temples. “So many of my patients tell me that they can work all week in a high-stress environment without a problem, but the minute they start relaxing,they get a migraine,” says Lisa Mannix, M.D., medical director of Headache Associates in Cincinnati. The reason? As tension dissipates, levels of stress hormones,such as cortisol and or adrenaline, decrease. This causes a rapid release of neurotransmitters,the nervous system’s chemical messengers. These send out impulses to blood vessels,making them constrict and then dilate, in addition to releasing other pain causing chemicals.
Head it off
Although it’s tempting to sleep in on weekends, you’re setting yourself up for trouble. In a survey conducted by the National Headache Foundation, 79 percent of headache sufferers reported that they wake up with a headache after snoozing for more than eight hours. Also, if you enjoy an 8 a.m. cup of joe during the week, try to have coffee at the same time on the weekend. Caffeine withdrawal also causes blood vessels to dilate, which can give you a “grande”-size headache. You should try to factor decompression time into your workweek, too. If you don’t have a consistent fitness program, start one now, aiming for at least 30 minutes of exercise three times a week. One study found that this amount of activity reduces headache frequency by 50 percent. “Exercise buffers the effects of stress and releases endorphins, the body’s natural painkillers, which help prevent the chemical changes that trigger a migraine,” says David Buchholz, M.D., associate professor of neurology at Johns Hopkins University and author of Heal Your Headache.
Also consider incorporating relaxation techniques into your schedule, such as meditation, yoga, or biofeedback, which teaches you to control involuntary body responses like muscle tension and heart rate. Studies show that using these therapies, either alone or in combination, can improve symptoms in up to 80 percent of patients suffering from headaches, says Alexander Mauskop, M.D., director of the New York Headache Center.

2 TRIGGER
SELF-TREATING YOUR HEAD PAIN

Taken too frequently (more than two or three times a week on a regular basis), the over-the-counter acetaminophen, ibuprofen, or naproxen you depend on to quell the throbbing may be hurting you instead of helping. It can cause rebound headaches, a condition estimated to affect 2 percent of all adults. “A woman may start taking pain relievers a few times a week to treat her tension headaches,” says Alan Rapoport, M.D., clinical professor of neurology at the David Geffen School of Medicine at the University of California, Los Angeles. “Soon the headaches become more frequent, so she starts taking these medicines more often. Before long, she has headaches every day.”
These drugs affect the pain-control systems in the brain and can lower levels of the feel-good chemical serotonin, explains Rapoport. Young women also seem to be more susceptible showed that about 75 percent of rebound-headache sufferers are women, most commonly in their 30s.
Head it off
Occasional use of OTC medicine is fine, but be sure to follow the label instructions exactly. Taking a higher than suggested dose increases the odds of getting a rebound headache.
If you suspect that your pain is related to self-medicating, ask your primary care physician to refer you to a headache specialist. The only solution is to stop taking your OTC pills, a remedy that may be painful at first. “I wean patients off them gradually,” says Merle Diamond, M.D., associate director of the Diamond Headache Clinic in Chicago. “For example, if a woman is taking eight pills a day, I’ll advise her to take six a day the following week, and four a day the week after that.”
To help you through this withdrawal period, your doctor may prescribe temporary measures like triptans, a class of powerful migraine drugs that stimulate serotonin receptors, resulting in reduced inflammation and constriction of blood vessels in the head. The frequency and intensity of your headaches should improve in one to three weeks, but it may take up to three months before your brain's pain control system returns to normal.

3 TRIGGER
YOUR PERIOD

About 60 percent of all female migraine sufferers experience their migraines just before or at the start of their periods, according to the National Headache Foundation. “These hormonally driven headaches typically occur with the drop of estrogen levels right before menstruation, which affects your body’s serotonin levels,” explains Diamond. The frequency and severity usually improve during pregnancy, when hormone levels stabilize, and worsen during perimenopause, when estrogen levels start fluctuating even more.
Head it off
Many doctors, including Rapoport, will treat menstrual-related headaches with a prescription triptan, such as Frova. Your doctor may recommend taking triptans either a couple of days before your period starts or continuously during your period, depending on the severity and frequency of your migraines.
A nonsteroidal anti-inflammatory, such as ibuprofen, taken every day for the five to seven days around your period may also help reduce headache frequency. Experts used to believe that the birth control pill made migraines worse, but they’ve since concluded that the higher estrogen content of oral contraceptives a decade ago may have been to blame. Today’s pill may actually help. “Research shows that when female migraine sufferers take the pill, about one-third report an improvement in symptoms, one-third a worsening, and the other third no change,”says Mannix.
If you’re already on the pill,ask your doctor about taking it every day of the month (i.e.,skipping the placebo pills and starting a new pack immediately) to keep estrogen levels steady. A recent study published in the journal Headache found that women who used a continuous method had less severe headaches than those who stuck to the traditional 28-day pill cycle.

4 TRIGGER
HARBORING ANGER

Bottling up your feelings won’t do anyone—especially you—any favors. In fact, according to a study at Saint Louis University, this is the biggest emotional cause of headaches, even more so than depression or anxiety.
“When you’re angry, all your muscles tense up, including those in the back of your neck and scalp,” explains Allen Elkin, Ph.D., director of the Stress Management and Counseling Center in New York City. The prolonged contraction of the head and neck muscles causes a tight band-like sensation around your head, which is a classic sign of a tension headache.
Head it off
The next time that you’re silently simmering, take in a larger than normal breath; hold it for three to five seconds while pressing together the thumb and index finger on one of your hands, suggests Elkin. Then exhale slowly through parted lips, until all the air has been drained from your lungs. Repeat two or three times. This soothing move stops you from tensing your neck and shoulder muscles, which has been shown to bring on a headache.
After you’ve cooled down, ask yourself how important the immediate issue is to you. Will you remember it in two months? Two days? The answer will help put the problem in perspective. “If you tell yourself to let it go for now, chances are even an hour later you’ll be able to deal with it better,” says Elkin. “Otherwise, you’ll just hold on to the anger all day and tense up even more.”
If you already feel a headache coming on, wrap a hot compress or a heating pad around your neck for a few minutes, making sure that it hits the base of your skull. This will relax your sternocleidomastoid muscles, which are key in tension headaches, says Jacob Teitelbaum, M.D., medical director of the Fibromyalgia & Fatigue Centers, which have clinics throughout the United States.

5 TRIGGER
YOUR LUNCH

A turkey sandwich with a slice of cheddar, a diet soda, and a small piece of dark chocolate may make for a waistline- friendly meal, but for headache sufferers, it’s a decidedly unhealthy combo. All these foods contain chemicals with the potential to trigger migraines. (Cheddar, as well as other aged cheeses, like Brie and Stilton, contains tyramine, while chocolate has theobromine and phenylethylamine.) In diet sodas, the culprit is the sweetener aspartame. In a study of migraine sufferers conducted at the Montefiore Medical Center Headache Unit in the Bronx, New York, a little more than 8 percent of patients linked their head pain to aspartame. While researchers aren’t exactly sure why this chemical causes pain, one theory is that it alters neurotransmitter levels. “I’ve had patients whose migraines have decreased dramatically just by giving up their afternoon soda,” says Buchholz. Other possible food triggers:MSG (a preservative) and nitrate containing processed meats and fish.
Head it off
Keeping a food diary can be helpful in identifying potential headache triggers. Once you suspect a food may be to blame, try eliminating it from your diet and see whether it alleviates your symptoms. But be sure to eat regularly. “I tell my patients it’s more important that they eat than what they eat,” says Mannix. “If you skip breakfast, for example, you’ll have a drop in blood sugar, which can bring on a migraine.”

6 TRIGGER

YOUR CO-WORKER’S PERFUME

Even if you think it smells nice, just a little whiff can bring on head-splitting pain. In one study from the Headache Center of Atlanta, almost 50 percent of migraine sufferers attributed strong scents, such as perfume or household cleaners, to an attack. “Odors reach the center of your brain via direct nerve pathways from your nose,” explains Siddhartha Nadkarni, M.D., a neurologist at the New York University Medical Center. For scent-sensitive individuals, this causes a cascade of neurotransmitters that can initiate a migraine.
Head it off
Unfortunately, many scents are difficult to avoid. “You can’t live in a bubble,” says Buchholz. “No matter how hard you try to stay away from strong smells, you’ll still end up in an elevator next to someone wearing heavy cologne.” But there are a few ways to keep odors at bay. First, try to keep your home and work spaces as ventilated as possible. “A patient of mine who is a supermarket-deli manager got so fed up with her heavily perfumed customers that she set up a fan at the back of her work area so it would blow scent away from her,” says Buchholz. Also, in your own home, use fragrance-free cleaning supplies, such as EnviroRite, and keep all doors and windows open.
If these strategies don’t work, combat one odor with another. A German study found that applying a drop of peppermint oil to the forehead was as effective as OTC acetaminophen in relieving some headaches.

Nine surprising slim-down tricks

Looking to slim down but not ready for an intense workout? Try these nine small changes to everyday behaviors that can actually help you lose weight.

1. Get a Good Night's Rest
According to a study from Howard Hughes Medical Institute at Stanford University, the less you snooze, the less leptin (a powerful hormone) your body is likely to produce. What's that got to do with shedding pounds? Leptin helps promote weight loss in two ways: It discourages you from eating (by sending the message Hey, stop munching — you're full! to your stomach), and it rouses you to expend energy. More evidence that sleep deprivation interferes with dropping pounds: The hormone ghrelin, which stimulates appetite, is higher in people who don't get enough zzz's. (If you don't sleep soundly one night, try to squeeze in a nap the following day — the hormones are affected by how much shut-eye you get in a 24-hour period.)

2. Turn Off the Radio
When a restaurant wants its customers to finish their food and go, it plays fast music — as quick as 120 to 130 beats per minute (which is the tempo used in most step classes). And for good reason: The speedier the tune, the faster (and the more) you'll tend to eat. So before any meal, either switch off your stereo or put on a slow, soothing album.

3. Never Skip a Meal
Ever. Ignoring breakfast, say, isn't going to save big calories. Trust me. You'll become so ravenous, you'll likely gobble down whatever you can get your hands on at the following meal. The reasons: Physically, your blood sugar plummets, making you feel famished; emotionally, you may feel entitled to consume more. Plus, when you deprive yourself of food, your body thinks there isn't a source of nourishment readily available. As a result, your metabolism moves at a snail's pace. And we all know — the slower your metabolism, the harder it'll be to lose weight.

4. Leave the Car Behind
The numbers say it all: Your risk of obesity increases by 6 percent for every hour you spend in your automobile each day. Similarly, every mile you walk on a daily basis translates into an 8 percent reduction in the risk of obesity. How to get that exercise in? When you're on the phone (especially with your chatty mother-in-law), pace back and forth. To really knock off some calories, throw in a few lunges or squats. And when you're watching TV, make sure you get up and move around during the commercial breaks. Climb up and down a flight of stairs or speed-walk from one end of the house to the other. Going to the mall? Follow my shopping rule: no escalators, no elevators. Period

.
5. Get Some Sun
Your body needs sunlight to produce a very essential feel-good hormone called serotonin, which may lessen your cravings for sugar and other carbs. So when you start longing for sweets, go outside instead, even in the cold weather. It's also a good idea to keep the drapes and shutters open during the day.

6. Don't Store Cookies and Other Treats in Glass Jars
If you keep fatty foods out of sight, it'll be much easier to keep them out of mind. Experts at Cornell University determined that women ate more Hershey's Kisses when the candies were on their desks than when they were in opaque containers or placed farther away.

7. Set Your Fork Down After Every Bite
It takes around 20 minutes for your stomach to send signals to the brain that it's full. So when you eat too quickly, your body doesn't have time to recognize that it's satiated. The consequence: You consume a lot more. To slow down, you can also try switching to chopsticks (they make it much harder to eat huge bites). Or try this experiment in food appreciation: Using a 30-second timer, take a bite only when the bell rings. You'll see how eating slowly will perk up your taste buds.

8. Flick on All the Lights
The dimmer the room, the more you'll eat. Why? One theory is that low lights make you feel more relaxed and less self-conscious. On the flip side, research suggests that the brighter your dining area, the less food you'll likely consume. So consider adjusting the lighting in places where you eat most often.

9. Lose the Anger
If you don't keep this emotion under control, it can make you fat. How? Getting riled raises levels of cortisol (a stress hormone) in your body, and that increase can cause you to gain weight. Plus, research suggests that the angrier you get — and the more frequently you get angry — the more likely you'll be to put on pounds around your waist. (Hostility also ups your risks of cardiovascular problems.) So the next time someone pushes your button, take 10 deep breaths and ask yourself, Is this really that big a deal? Another trick I teach my clients: Close your eyes, slowly press your thumbs into your temples, and massage the frustrating moment away.

The 10 Best Foods You Aren’t Eat in

The 10 Best Foods You Aren’t Eat in
from "Men's Health" Magazine

Want to do your body a world of good? It's as easy as expanding your grocery list
Although some guys aren't opposed to smoking some weed, most wouldn't think of eating one. It's a shame, really, since a succulent weed named purslane is not only delicious but also among the world's healthiest foods.
Of course, there are many superfoods that never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and you'll instantly upgrade your health -- without a prescription.
1. Beets
These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor underneath their rugged exterior.
Why they're healthy: Think of beets as red spinach. Just like Popeye's powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments -- called betacyanins -- that give beets their color have been proved to be potent cancer fighters in laboratory mice.
How to eat them: Fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power. For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.
You can eat the leaves and stems, which are also packed with vitamins, minerals, and antioxidants. Simply cut off the stems just below the point where the leaves start, and wash thoroughly. They're now ready to be used in a salad. Or, for a side dish, sauté the leaves, along with a minced clove of garlic and a tablespoon of olive oil, in a sauté pan over medium-high heat. Cook until the leaves are wilted and the stems are tender. Season with salt and pepper and a squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.
2. Cabbage
Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets.
Why it's healthy: One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.
How to eat it: Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. Here's what you'll need.
4 Tbsp peanut or canola oilJuice of two limes1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store1 head napa cabbage, finely chopped or shredded1/4 cup toasted peanuts1/2 cup shredded carrots1/4 cup chopped cilantro
Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.
3. Guava
Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center.
Why it's healthy: Guava has a higher concentration of lycopene -- an antioxidant that fights prostate cancer -- than any other plant food, including tomatoes and watermelon. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 percent more than you'll find in a medium banana. And guava may be the ultimate high-fiber food: There's almost 9 grams (g) of fiber in every cup.
How to eat it: Down the entire fruit, from the rind to the seeds. It's all edible -- and nutritious. The rind alone has more vitamin C than you'd find in the flesh of an orange. You can score guava in the produce section of higher-end supermarkets or in Latin grocery stores.
4. Swiss chard
Hidden in the leafy-greens cooler of your market, you'll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean.
Why it's healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That's because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.
How to eat it: Chard goes great with grilled steaks and chicken, and it also works well as a bed for pan-seared fish. Wash and dry a bunch of Swiss chard, and then chop the leaves and stems into 1-inch pieces. Heat a tablespoon of olive oil in a large sauté pan or wok, and add two garlic cloves that you've peeled and lightly crushed. When the oil smokes lightly, add the chard. Sauté for 5 to 7 minutes, until the leaves wilt and the stems are tender. Remove the garlic cloves and season the chard with salt and pepper.
5. Cinnamon
This old-world spice usually reaches most men's stomachs only when it's mixed with sugar and stuck to a roll.
Why it's healthy: Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice's active ingredients, methylhydroxychalcone polymers, which increase your cells' ability to metabolize sugar by up to 20 times.
How to eat it: You don't need the fancy oils and extracts sold at vitamin stores; just sprinkle the stuff that's in your spice rack (or in the shaker at Starbucks) into your coffee or on your oatmeal.
6. Purslane
Although the FDA classifies purslane as a broad-leaved weed, it's a popular vegetable and herb in many other countries, including China, Mexico, and Greece.
Why it's healthy: Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas at San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin -- an antioxidant that may inhibit cancer growth -- than any other fruit or vegetable tested.
How to eat it: In a salad. Think of purslane as a great alternative or addition to lettuce: The leaves and stems are crisp, chewy, and succulent, and they have a mild lemony taste. Look for it at your local farmer's market, or Chinese or Mexican market. It's also available at some Whole Foods stores, as an individual leafy green or in premade salad mixes.
7. Pomegranate juice
A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.
Why it's healthy: Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What's more, 4 ounces provides 50 percent of your daily vitamin C needs.
How to drink it: Try 100 percent pomegranate juice from Pom Wonderful. It contains no added sugars, and because it's so powerful, a small glassful is all you need. (For a list of retailers, go to www.pomwonderful.com.)
8. Goji berries
These raisin-size fruits are chewy and taste like a cross between a cranberry and a cherry. More important, these potent berries have been used as a medicinal food in Tibet for over 1,700 years.
Why they're healthy: Goji berries have one of the highest ORAC ratings -- a method of gauging antioxidant power -- of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they've found that the sugars that make goji berries sweet reduce insulin resistance -- a risk factor of diabetes -- in rats.
How to eat them: Mix dried or fresh goji berries with a cup of plain yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a handful by themselves. You can find them at specialty supermarkets or at gojiberries.us.
9. Dried plums
You may know these better by the moniker "prunes," which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit's image, producers now market them under another name.
Why they're healthy: Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the "superoxide anion radical." This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.
How to eat them: As an appetizer. Wrap a paper-thin slice of prosciutto around each dried plum and secure with a toothpick. Bake in a 400°F oven for 10 to 15 minutes, until the plums are soft and the prosciutto is crispy. Most of the fat will cook off, and you'll be left with a decadent-tasting treat that's sweet, savory, and healthy.
10. Pumpkin seeds
These jack-o'-lantern waste products are the most nutritious part of the pumpkin.
Why they're healthy: Downing pumpkin seeds is the easiest way to consume more magnesium. That's important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.
How to eat them: Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you'll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.
Antioxidants, Explained
The science is clear: Plant foods are good for you. And the credit often goes to chemicals they produce called antioxidants. Just as the name suggests, antioxidants help protect your cells against oxidation. Think of oxidation as rust. This rust is caused by free radicals, which are unstable oxygen atoms that attack your cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants help stabilize free radicals, which keeps the rogue atoms from harming your cells.

So by eating more antioxidant-rich foods, you'll boost the amount of the disease-fighting chemicals floating in your bloodstream. The result: Every bite fortifies your body with all-natural preventive medicine.