Can Fist Clenching Make You Feel Better?

While clenched fists and gritted teeth may seem like the anger response of a toddler, new research suggests this reaction can set you at ease.

In a study published in the Journal of Consumer Research that was conducted at National University of Singapore and the University of Chicago, participants were better able to withstand physical pain when clenching their muscles—squeezing their fists, clenching their teeth, or scrunching facial muscles. What's more, when faced with a particularly stressful dilemma, most participants firmed their muscles in order to exert inner will power. 

Researchers believe this phenomenon is the physical manifestation of coping with inner turmoil. So, the act of biting your lip instead of lashing out at your boss when she chastises you in front of the office is really your subconscious' way of keep a cool head. 

Scrunching, tensing, clenching, and gritting aren't the only simple ways to overcome momentary stressors. When faced with a predicament: 

1. Take a deep breath. When you're under stress, your breathing becomes shallow and quickened. Pausing and taking a few deep, lung-filling breaths will actually begin the body's relaxation process. 

2. Hug it out. Yes, this tip won't fit for every situation; however, research suggests that holding hands or hugging can greatly reduce stress. Researchers at the University of Wisconsin-Madison analyzed the stress levels of volunteers giving a presentation. Those who received a hug afterward were found to have less cortisol, the stress hormone, an hour later than those who did not. 

3. Talk it out. No, this doesn't mean losing your cool on coworkers or loved ones. The act of constructive communication, expressing your feelings of frustration, is essential to avoiding prolonged hostility and will provide you with a voice in the matter. 

4. Take a walk. Exercise has long been touted as a healthy way to cope with stress. Still, a three mile stroll isn't applicable to most stress-inducing situations. Simply walking away from what's causing you anxiety can help. Removing yourself and being able to tackle the issue with a clear mind can work wonders when trying to put your mind at ease.

5. Write it down. Journaling is one of the most effect and most overlooked methods of coping with stress. Be it the stress of dieting or anxiety caused by work, writing down and thinking through your problems can help add clarity to any predicament.

Sources:

Journal of Consumer Research, April 2011, ?By Iris W. Hung; Aparna A. Labroo; National University of Singapore and the University of Chicago, Illinois

University of Maryland Medical Center. "Stress-Lifestyle Changes."
http://www.umm.edu/patiented/articles/what_some_specific_stress_reduction_methods_000031_7.htm

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5 Ways to Become a Morning Person

Some experts say that even if you are a night owl by nature, you can transform yourself into a morning lark and be more productive during the day. These tips for changing your sleep habits may seem obvious, and you may have tried some of them from time to time to no avail. But the secret to a successful switch is to be consistent.

Exercise in the morning. Tracey Marks, M.D., a psychiatrist and author of Master Your Sleep: Proven Methods Simplified, recommends 20 to 30 minutes of aerobic exercise to get yourself energized first thing in the morning. No more than that, however, or you might defeat the purpose and burn yourself out.

Eat right. Stay away from foods like high-sugar cereal, doughnuts, or plain pancakes with syrup. These foods cause a rapid surge in your blood sugar levels, which feels like instant energy, but they also cause an equally rapid drop in blood sugar, which can leave you feeling fatigued. Instead, eat more complex carbohydrates in the morning, such as oatmeal or whole-grain French toast, topped with fresh fruit, and balance out the meal with a glass of milk or dairy alternative such as fortified soy, rice, or almond milk.

Control the light. In accordance with normal body rhythms, we generally wake up to the sun and go to bed when it's dark outside. If your rhythms are off, you can normalize them by using a light box that produces blue light, which is similar to sunlight. A light box timed to go on in the early morning helps you wake up because it simulates natural light, which helps your body feel more alert in the same way darkness simulates nighttime and signals to your body that it's time to go to sleep. Alarm clocks that use gradually increasing light to simulate a natural sunrise are available wherever personal health care products are sold. Marks also recommends hand-held light boxes that you can carry with you and use in the morning or whenever you need a lift.

Limit caffeine. A cup of coffee first thing in the morning may give you the boost you need to get going early. But too many cups of coffee or other caffeinated beverages, too late in the day, can make it difficult for you to fall asleep and stay asleep long enough to get enough rest to wake up early in the day and feel refreshed.

Go to bed earlier. You can't wake up easily at 7 a.m. if you didn't get to bed until 2 or 3 in the morning.  If you want to become a morning person, you have to break the cycle of falling asleep late at night and sleeping in. Gradually push back the time you go to bed until you can count at least 7 or 8 hours back from the time you want to get up in the morning. For example, if you want to wake up at 6:30 feeling refreshed and ready for the day, you need to fall asleep between 10:30 and 11 pm the previous night. Once you've established your appropriate bedtime, be consistent, and go to bed at that same time every night.

Sources:

Sound Medicine: Become a Morning Person. Web. Sep 2011
http://soundmedicine.iu.edu/segment/2919/Become-a-Morning-Person

Tracey Marks, MD: Beyond Burnout Blog Web. Sep 2011
http://beyondburnoutblog.com/

University of Washington: Opportunities for Computing Technologies to Support Healthy Sleep Behaviors. May 2011. Web. Sep 2011
http://dub.washington.edu/djangosite/media/papers/p3053-choe.pdf

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Acupuncture for Allergies

Acupuncture therapy may help you feel better if conventional treatment methods have failed in helping your manage allergies. Many allergy sufferers have found success using this alternative method to address their seasonal symptoms.

Acupuncture is a form of treatment that originated in ancient China and has gained popularity in the United States in recent years to treat an array of health problems, including chronic allergies. The technique is performed by sticking thin needles into pressure points around your body in an effort to re-adjust the energy flow and help achieve a more balanced state.

To date, there's lack of concrete data to back up the effectiveness of acupuncture for allergies, in large part because it's difficult to measure the results and to test them against a control group in any meaningful way. Nonetheless, as long as sterile needles are used, this method comes with few side effects, so if your doctor gives you the okay, you can try it for yourself without taking any serious risks. Just make sure the acupuncturist you're considering is certified by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).

Exactly what to expect from acupuncture will depend on the style and preferences of your practitioner, but many acupuncturists will treat allergies using a two-part process. First, the professional will need to diagnose the cause of your allergies by identifying areas in your body that are out of whack. This will help her determine where to focus her attention.

The second part of the process is to stimulate certain pressure points with acupuncture needles. (Some western acupuncture treatments substitute lasers instead.) While the concept may seem off-putting at first, most patients report that this isn't painful, although there may be a deep ache or tingling sensation when the needles reach the pressure points. You'll usually need to lie with the needles inserted into your skin for about 20 to 30 minutes in order to achieve optimum results.

After a few visits, the experts say that you'll probably feel an improvement in symptoms. But exactly how long this takes can be a very individual thing and will depend on your health history and specific situation. It's also important to remember that this approach isn't effective for everyone. While you wait to find out if this works for you, you'll still need to continue avoiding your triggers and using allergy medications to control your reactions.

Many acupuncturists also use herbal medicines in conjunction with acupuncture therapy to achieve faster results. The best way to protect yourself is to always check with your allergist before taking any alternative herbal treatments since this method could trigger a reaction.

Sources:

"Acupuncture Pins Down Allergy Relief." Fox News. Foxnews.com, 3 April 2007. Web. 2 Oct. 2011.

"Complementary Medicine Has a Role in the Treatment of Allergic Diseases." American College of Allergy, Asthma, and Immunology (ACAII). ACAAI.org, 11 Nov. 2006. Web. 2 Oct. 2011.

"Tests and Procedures: Acupuncture." Mayo Clinic. Mayo Foundation for Medical Education and Research (MFMER), 11 Dec. 2009. Web. 2 Oct. 2011.

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What Is Lewy Body Dementia?

You may not have heard of Lewy Body Dementia because it tends to be overshadowed by its close relations, Alzheimer's Disease and Parkinson's Disease. But experts say that this neurological disorder is woefully underdiagnosed, with many doctors uninformed about it. Here's what you need to know about Lewy Body Dementia if a loved one is exhibiting worrisome cognitive symptoms:

Lewy Body Dementia is an umbrella term for two separate conditions. LBD, as it's known in medical parlance, covers both Parkinson's disease dementia and a type of dementia known as dementia with Lewy bodies. The disease was named for a scientist named Friederich H. Lewy, who roughly a century ago discovered that in certain people, abnormal protein deposits in the brain disrupt normal thinking and behavior.

The disease presents differently in different people. There actually are three typical presentations. The first is cognitive or memory problems that look a lot like Alzheimer's. Over time, it becomes apparent that the symptoms are somewhat different from those of Alzheimer's. LBD sufferers have unpredictable levels of cognitive ability; they may be alert at times and not at others; they may suffer changes in their gait; they may hallucinate; and they may even act out their dreams. A second presentation is a movement disorder that usually leads to a diagnosis of Parkinson's, followed by dementia later. A small group of sufferers will first present with hallucinations, behavior problems, and difficulty conquering complicated mental exercises.

Old age is the biggest risk factor for LBD. The condition's onset typically occurs between ages 50 and 85, with slightly more men than women suffering from it. People who have family members with LBD are at greater risk. Scientists feel that leading a healthy lifestyle in terms of nutrition, exercise, and cognitive stimulation can help delay symptoms.

There is no cure for LBD, but medication can help. As with other forms of dementia, the condition is chronic. The average person lives with the disease for five to seven years, but there have been reports of living up to 20 years with it. Medications should be dispensed with great care, because what works well for one person may cause an extremely adverse reaction in another. Medication is also difficult to dispense because of LBD's notoriously fluctuating symptoms.

Source:

Lewy Body Dementia Association, www.lbda.org.  

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Sleep Apnea or Simple Snoring?

Not everyone who snores has sleep apnea, but everyone who has sleep apnea snores. If you're sawing logs at night, it's important to find out if it's just a noisy nuisance or a sign of a serious sleep disorder.

Snoring is a symptom of obstructive sleep apnea, a serious medical condition that results in blocked airflow while you sleep. If you have sleep apnea, your upper airway muscles relax while you sleep to the extent that the normal act of inhaling results in a collapsed windpipe. Though temporary, your airway can be blocked for up to a full minute and you have to struggle to breathe.

With sleep apnea, you may actually stop breathing. What may be heard as particularly loud snoring is really more of a gasp or a snort. In response to the disruption in the flow of oxygen, your brain wakes you up slightly, so that you automatically tighten your airway muscles, which opens your windpipe and allows you to breathe freely again. The next day, you may not remember waking up but you will probably feel tired.

Simple snoring, or primary snoring without sleep apnea, is a partial obstruction of the upper airway that results in noisy and sometimes rhythmic, heavy breathing but no complete blockage of airflow. Although it may disturb your sleep partner, simple snoring doesn't result in complete airway blockage and won't normally wake you up. If you don't feel tired during the day, but you've been told you snore and you sometimes wake up with a dry mouth, you probably experience simple snoring and don't have obstructive sleep apnea.

Although several studies published in the 1990's linked snoring with an increased risk of stroke, other research, including a British study published in a 2003 issue of the Journal of Sleep Research, found that the strong link was not between snoring and stroke but between daytime sleepiness and stroke. The researchers suggested that obstructive sleep apnea might play a role.

If you know you snore, or if you find yourself feeling drowsy and in need of a nap during the day and you don't know why, speak to your doctor. A physician can order a polysomnogram, or sleep study, which will measure your sleep patterns as well as your respiratory patterns and the amount of oxygen in your blood while you sleep. This is the best way to get to the root of the problem and find an appropriate solution. It's also the only way to find out if you have a sleep disorder that can threaten your mental and physical health.

In some cases, losing weight, changing your sleep position so you sleep on your side or in an elevated position, or avoiding alcohol and sedatives can help. If you can't make these lifestyle changes, or they don't work, there are oral devices you can wear while you sleep as well as surgical solutions.

Sources:

Davies, DP, et al.; "Snoring, Daytime Sleepiness and Stroke"; Journal of Sleep Research 2003 Dec;12(4)313-8 Web 14 Sept 2011
http://www.ncbi.nlm.nih.gov/pubmed/14633243

The Franklin Institute: The Effects of Snoring Web.14 Sept 2011
http://www.fi.edu/learn/brain/sleep.html#snoring

Stanford University: Snoring Information Web 14 Sept 2011
http://www.stanford.edu/~dement/snoring.html

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Laser Allergy Treatments: Hype or For Real?

A new laser device originating from Australia has recently become available in the United States. It claims to help patients essential zap away their allergies. But many experts question whether the results are for real, so it's important to find out more before you invest in this unusual treatment form.

With more people experiencing severe allergy symptoms than ever before, many sufferers are eager for a magic cure from  the typically symptoms that are associated with seasonal and indoor triggers. That's why in recent years a variety of alternative allergy treatments, including this new laser device, have made it into the spotlight, offering new hope for people whose allergies don't respond to more conventional strategies.

This new laser device relies on biofeedback methods to help "reset" the immune system and head off its reaction to allergens. This is accomplished using the following two-pronged approach:

First, participants are hooked up to a piece of equipment that exposes them to the frequency of thousands of common allergens to test which ones trigger an immune system reaction. Next, a laser is used to activate acupuncture pressure points in the body and desensitize them to these allergens so the immune system will no longer respond to their presence.

While there isn't any science to back up this unusual treatment strategy, there are anecdotal reports from patients who say that this has helped them feel much better. Yet many experts remain skeptical about the results. This is why it's essential that you talk to your doctor and do your own research before you decide to try this treatment. Also keep in mind that while alternative allergy treatment methods may have merit for some patients, if you're prone to experiencing a serious allergic reaction, it's always safer to stick with the tried and true methods of allergy control.

The American Academy of Allergy, Asthma, and Immunology (AAAAI) says the best way to control allergies is to see an allergist and undergo testing to identify your allergy triggers and determine how best to treat them. Usually a combination of avoiding your biggest allergens and using allergy control medications can make a difference. For allergies that are particularly difficult to manage, sometimes using immunotherapy or allergy injections can also be helpful to desensitize you to your allergens.

In addition, if you suffer from extreme nasal and sinus congestion related to allergies, you might ask your doctor about a surgical procedure that uses lasers to shrink the blood cells in the nose in order to relieve congestion and pressure. This is a completely different procedure than the one performed using the Australian laser biofeedback device, so it's important not to get the two treatments confused.

Sources:

"Allergic Reactions: Tips to Remember." American Academy of Allergy, Asthma, and Immunology. AAAAI.org, n.d. Web. 27 Sept. 2011.

"Laser Sinus Treatment (SMR)." Methodist Health System. Methodhealthsystem.org, n.d. Web. 18 Sept. 2011.

"New Allergy Treatment Comes In Laser Form." NewsChannel5.com, 19 Aug. 2009. Web. 18 Sept. 2011.

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How to Use Epsom Salt for Health and Beauty

This drugstore staple is often overlooked in our search for the best health and beauty aids. But there are some good reasons to add this affordable compound to your shopping cart.

Epsom Salt—or magnesium sulfate—is a pure mineral compound and essential electrolyte that many of us need more of in our diet. It can help ensure proper muscle, nerve, and enzyme function, lower blood pressure, as well as relieve muscle pain and skin ailments. It can be added to water for soaking or drinking, or used for a body scrub or as a compress. Here's how you can incorporate Epsom Salt into your health and beauty routines as well as use it to help relieve certain ailments.

Epsom Salt can reduce inflammation and speed up healing. Simply add two cups to a hot bath and soak for at least 10 to15 minutes. For chronic pain from activity or from conditions such as fibromyalgia, repeat the process at least three times a week.

Soaking in an Epsom Salt solution bath can help the body absorb more magnesium. This compound can encourage the production of adenosine triphosphate, or the energy generated by cells.

Prepare a bath with a solution of two cups of Epsom Salt per gallon of water. Soak in the bath for 20 minutes in order to allow the solution to soothe itchy skin.

Create the same Epsom Salt solution (two cups salt per gallon of water) and use it to create a compress. Hold it against skin for 10 minutes before easing the splinter out with tweezers.

Mix Epsom Salt with a gentle oil or petroleum jelly to a paste consistency. Scrub all over skin—focusing on dry or rough patches—to help exfoliate dry skin cells and add some moisture to skin.

Combine equal parts conditioner and Epsom Salt and rub into hair. Leave in for 20 minutes and then rinse well. Style hair as usual.

Soaking in an Epsom Salt bath has been shown to raise the body's level of serotonin, a chemical that helps you feel relaxed. It can also help to draw toxins from the skin. Try a bath right before bedtime to help you get ready for a great night's sleep.

Source:

Epsomsaltconcil.org: "The Science of Epsom Salt." Epsom Salt Council. 2009.
http://www.epsomsaltcouncil.org/

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Are You Ready to Aero Jump?

Jump ropes made their way from the playground to the boxing ring long ago, but now they're turning up in gyms and fitness centers all over the world. Aero Jump is a jump rope-based workout developed by ex-boxer Michael Olajide, Jr.  It's fun and fast-paced, but it's anything but child's play. Olajide says Aero Jump workouts reflect the evolution of fitness, "You walk before you run. You jump before you fly." Are you ready to jump into some intense exercise?

When Olajide finished his career as a world-class boxer, he took his fancy footwork and jump rope-conditioning skills and designed a fitness routine to tone the lower and upper body, increase agility, and improve cardiovascular function. Using nylon jump ropes and fast-paced music, he put together a variety of 30 to 60 minute workouts that whip clients into the best shape of their lives. Olajide says Aero Jump burns 1200 calories in just 45 minutes.

Aero Jump classes lead clients through high-impact training moves like crossovers, double turns, one-leg and slow motion jumps, squats, and lunges—all choreographed to music set at 140 beats per minute. Olajide acknowledges that it takes time to learn jump roping skills, but says anyone can benefit from his workout with or without a rope. Using a jump rope is optional. While his clients learn how to master the rope, Olajide recommends they simulate turning an imaginary rope by twisting their wrists one rotation per beat while jumping to the rhythm.   

Since jumping rope provides one of the most demanding high-impact, total body, and cardiovascular workouts, it's essential that people warm up thoroughly and build up their skills and stamina gradually. Aerojump® classes are offered at the Aerospace fitness center in New York, but similarly-styled jump rope classes are popping up in fitness centers all over the world.

Aerojump® workouts are also available on DVD so people can learn and practice at home. The only equipment needed is a rope and enough room to jump.   

Wood, rubber, carpet and blacktop surfaces are great to jump on, but cement floors are too hard and uneven and marble and polished surfaces are too slippery. Wear cross trainer athletic shoes with plenty of ankle support and padding in the soles. Wear long sleeves and long pant legs when you first start learning to Aero Jump to protect your skin from rope burns. Keep practicing, keep jumping, and it won't take long before you're a jump rope champion.

Source:

Aerospace High Performance Center  http://aerospacenyc.com/aerojump.html

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Hay Fever Vaccinations

What if you could end your hay fever (allergic rhinitis) symptoms for good? A new hay fever vaccine could make this possible by preventing or reducing common seasonal allergy symptoms in just a few easy steps.

Unlike medications that have to be taken regularly for short-term allergy symptom relief, and allergy shots that can take several years to be fully effective against allergy triggers, the new hay fever vaccine requires only four doses to be given to patients over the course of three months in order to gain maximum effectiveness in preventing allergic reactions to seasonal triggers. Better yet, the vaccine not only works quickly to achieve a similar effect as long-term immunization therapy but it does so without any serious risks or side effects.

Currently under development by a company in Oxford, UK, the new hay fever vaccine relies on a "T-cell approach" that incorporates synthesized sections of molecules from the allergy trigger instead of using whole allergens in order to create a desensitization effect. This approach eliminates the need to increasingly build up to large doses over time to prevent an immune system reaction. So you can accomplish your goal in just a few months.

A study of 50 participants that was performed in Quebec to test the effectiveness of the new vaccine had very positive results. After undergoing the four vaccine doses, patients experienced a 30 percent reduction in eye allergy symptoms compared with their counterparts who were given a placebo. Many participants found that their allergic skin reactions also improved by more than 50 percent.

Researchers are now testing the hay fever vaccine on a much larger group to see if the results stay true. If so, scientists hope that this treatment option will be available to the public in the near future.

If you're frustrated with taking medications to deal with your ongoing allergy symptoms and find that getting regular allergy shots are inconvenient, you'll want to talk to your doctor and find out when this hay fever vaccination will be available to the U.S. Similar vaccines are also being created to deal with other allergy triggers, so you'll probably want to stay on top of the progress of these, too.

The good news is that once this form of treatment is offered for the general public, if your doctor feels you're a good candidate, you may finally have a good shot at getting your hay fever allergies under control.

Sources:

"Allergy Portfolio." Circassia. Circassia, n.d. Web. 11 Oct. 2011.

Creticos, PS et al. "Immunotherapy with a Ragweed-Toll-Like Receptor 9 Agonist Vaccine for Allergic Rhinitis." N England Journal of Medicine (355) (2006): 1445-55. Web, 11 Oct. 2011.

"Hay fever vaccine on the horizon." Vaccine News Daily. Vaccinenewsdaily.com, 9 June 2010. Web. 9 Oct. 2011.

Rattue, Grace. "Allergy Symptoms Improved By Hay Fever Vaccine." Medical News Today. MediLexicon, Intl., 30 Sep. 2011. Web. 10 Oct. 2011.

Smith, Michael. "Hay Fever Vaccine Nothing to Sneeze At." MedPage Today. MedPage Today, 4 Oct. 2006. Web. 11 Oct. 2011.

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Want a Good Night's Sleep? Avoid These 5 Things

If you have a hard time falling asleep or staying asleep, there may be a simple solution:  Stay away from the things that are keeping you awake.

If you have primary insomnia, that is, if you have trouble falling asleep or staying asleep and it's not due to a medical problem, it is quite possible that one of your routine habits is to blame. Eating big dinners, drinking alcoholic beverages, sleeping in a hot room, exercising late in the day, and smoking cigarettes can all prevent you from getting a good night's sleep. Change these habits, and you may begin enjoying more and better quality sleep.

Alcohol
Although alcohol may relax you and make you feel drowsy so that you fall asleep more easily, it also prevents you from reaching the deeper stage of sleep, known as REM sleep. When you're not in the REM stage of sleep, you wake up easily and perhaps often throughout the night. Even if you do sleep through the night, you may not feel rested when you get up. If you can't avoid drinking alcohol altogether, drinking less and drinking earlier in the evening may help you sleep better.

Caffeine
Like any stimulants, food and beverages that contain caffeine can keep you awake at night. Caffeine stays in your body for at least 4 to 6 and as many as 12 hours, so that cup of coffee you drank after dinner, or maybe even as early as three in the afternoon, could be the reason you're still up at midnight.

Extreme Temperatures
Sleep hygiene, a term that simply means the conditions under which you sleep, plays an important role in the quality of your z's. A room that is uncomfortably warm or cold can prevent you from falling asleep and can also cause you to wake up time and again throughout the night. Try to maintain a consistently dark, cool, and comfortable sleep environment.

Heavy Meals
A large meal, especially if you eat it late at night, stimulates your digestive tract at a time when you want your body processes to slow down. Lying down too soon after a meal can also cause food to back up and result in heartburn or discomfort from indigestion. Drinking water or other fluids with a late-night meal can also disrupt sleep if you to have to get up and use the bathroom during the night.

Nicotine
If you smoke, you're likely to be a light sleeper to begin with. Being a smoker also makes you susceptible to early risings as your body begins to suffer from nicotine withdrawal.

Other activities that can keep you awake at night include routinely taking antihistamines or other medications that potentially reduce the quality of your sleep, taking your troubles to bed with you, sleeping with a restless partner or pet, exercising too close to bedtime, or simply going to bed too early. Since chronic insomnia can affect your physical and mental health, as well as your personal and professional relationships, it's important to do whatever you can to control the conditions that prevent you from getting a good night's sleep.

Sources:

National Institute of Neurological Disorders and Stroke: Brain Basics: Understanding Sleep. Web. 9 September 2011
http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm

National Sleep Foundation: Can't Sleep? What to Know About Insomnia. Web. 9 September 2011.
http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep

Smith, et. al.; "Insomnia Management"; The University of Louisiana at M0nroe College of Pharmacy. Insomnia Series, P1. July 2008. Web. 9 September 2011

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Acid and Alkaline Balance: The Key to Healthy Bones?

Did you know your bones are responsible for maintaining your body's delicate pH balance, which impacts your overall health and may even play a role in longevity?

What is pH balance?
pH is a chemistry term that stands for "potential for hydrogen." In simpler terms, pH indicates how acid or alkaline a solution is on a scale of 1 to 14. A neutral pH is 7.  Anything less than 7 is acid; greater than 7 is alkaline (sometimes called basic). The human body operates best when the pH level of the blood is balanced within a very narrow range: between 7.35 and 7.45. Other body fluids have different pH ranges.  For example, stomach acid has a pH of around 1. Urine is about 6. 

Our kidneys provide the fine-tuning mechanism that keeps our pH level within optimal range. They do this by pulling minerals out of our bones to balance the acidity or alkalinity of our blood. For example, if we consume something that's very acidic (like a soda), the kidneys balance it with alkaline minerals like calcium, sodium, and phosphorus. If they can't adequately buffer the acid content of our blood (a condition called metabolic acidosis) or they have to pull too many minerals out of our bones over too long a time period, the result can be poor bone health and organ damage. Chronic metabolic acidosis and loss of valuable minerals can increase risks for high blood pressure and cardiovascular problems, muscle wasting, and decreased ability to repair damaged body tissues. It's also linked to accelerated aging, kidney stones, fluid retention, and digestive problems.

How diet and lifestyle impact pH and bone health
Scientists now believe that consuming a diet high in acid-producing foods like animal proteins, processed foods, and sweeteners and low in fresh fruits and vegetables is partly responsible for the development of osteoporosis and diseases caused by chronic metabolic acidosis. They note that in cultures where people consume more fruits and veggies and less meat, dairy, and processed foods, bone health is better and life spans are longer. In fact, the countries where people consume almost no dairy products (Japan, for example) are also the ones that report the greatest longevity and least amount of osteoporosis. 

In America, where we're taught from childhood that, "milk does a body good" because it supplies us with calcium for health bones, we're dealing with osteoporosis and fractures at alarming rates. But diet isn't the only contributor to pH imbalance. Chronic stress is also a factor. It causes acidosis and tissue breakdown through long-term exposure to stress hormones cortisol and adrenaline.

How can you help bring your ph level and bones into balance?
1) Eliminate process foods, sodas and excess sweeteners from your diet.

2) Consume more fruits and veggies, especially citrus fruits, raspberries, melons, leafy greens and broccoli.

3) Drink plenty of water.

4) Reduce your stress load with exercise, meditation, yoga and a simpler lifestyle.

Source:

American Society for Nutrition
J. Nutr. 138:164S-165S, January 2008. The Journal of Nutrition. "The Importance of Calcium, Potassium, and Acid-Base Homeostasis in Bone Health and Osteoporosis Prevention."

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Fortified or Natural: What's Better?

Fortified foods provide an alternative source of nutrients for people who don't consume enough of the foods that naturally supply those nutrients. Like supplements, fortified foods offer insurance against the health problems associated with nutritional deficiencies. The types of foods that are fortified with additional nutrients are usually those that are more commonly consumed by large numbers of people.

For instance, salt is fortified with the essential mineral iodine, because it is a product commonly used by most people and iodine is otherwise difficult to get in necessary quantities through an average American's diet. At the same time, many brands of fruit juices are now fortified with calcium for those children and adults who don't drink enough milk or consume enough dairy products to meet their requirements from these natural sources.

Back in the 1920s and 1930s, certain vitamin and mineral deficiencies were prevalent in the United States, and the food fortification program established by the government in cooperation with food manufacturers was initiated to help prevent the diseases that resulted from these deficiencies. Salt was fortified with iodine to prevent a thyroid condition known as goiter, and milk was fortified with vitamin D to prevent a bone disease known as rickets, which was affecting many children. Soon after, flour and breads were enriched with the B vitamins thiamin, riboflavin and niacin, plus iron, nutrients that are naturally found in grains. More recently, grain and cereal products were fortified with additional folate, a B vitamin, as insurance against the development of neural tube birth defects. All of these fortification programs have been successful at reducing nutritional deficiencies and also reducing the incidence of related health problems.

Fortified vs. Natural
There is one important reason why it's better to get your nutrients naturally from foods, whenever possible, rather than from fortified products or supplements, unless prescribed for medical reasons. If you eat a normal, balanced, varied diet, it is all but impossible to get too much of any nutrient from food alone. But consume enough fortified foods every day, and you could easily top the upper limits established by government nutritionists, especially if you are also taking dietary supplements.

Although rare, nutrient overdose is possible and can lead to illness or even death. A study performed by the Centers for Disease Control and published in a 1995 issue of the American Journal of Public Health, found that out of 56 people who consumed too much vitamin D from over-fortified milk produced in a local dairy, 41 were hospitalized with illness and two people died. Other factors, such as use of vitamin D supplements and pre-existing medical conditions, increased the risk of illness for some of the study participants, but all had side effects specifically related to the over-fortification of the milk they were drinking.

Although fortification of foods is not mandatory, an abundance of foods now contain added nutrients and many consumers seek out products that promise to provide extra nutrition. Over the years since the 1970's, government agencies have even sought to limit the number of fortified products available on the market. Although there are no regulations in place, the Food and Drug Administration encourages food manufacturers to follow published guidelines and policies when fortifying their products to prevent unacceptably high intakes of some vitamins and minerals. It is up to you, the consumer, to use fortified products (and supplements) with discretion.

Sources:

Blank S, et al. "An Outbreak of Hypervitaminosis D Associated with the Overfortification of Milk from a Home Delivery Dairy." American Journal of Public Health. May 1995;85(5):656-9. Web. 17 June 2011

Harvard School of Public Health: Keep the Multi, Skip the Heavily Fortified Foods. Web. 17 June 2011
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/folic-acid/

Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification. National Academies Press, 2003. Web 17 June 2011
http://www.nap.edu/openbook.php?record_id=10872&page=45

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Severe Weather Conditions and Allergies

It's normal to feel under the weather every once in a while. But if you suffer from mold allergies, these words may have taken on deeper meaning in recent months. Weather disturbances in different regions have left behind a trail of health-related problems.

Global warming has led to more dangerous weather conditions in the United States, including more hurricanes and tropical storms, heavier snow fall, and other extreme weather conditions. If you live in an area affected by any of these situations, long after the storm has passed you could still be left grappling with related water damage, flooding, and mold allergies.

When there's dampness in your home, this enables mold (a type of fungi) spores to breed and grow. Therefore, what starts out as a small problem from water damage can quickly become much more serious. In fact, it only takes a day or two for mold spores to reproduce in the right environment. Some places where mold may flourish is beneath your floorboards, behind wallpaper, and inside your sheetrock and ceiling tiles. It can also grow on your furniture and clothing, too. Often you won't notice the mold, which gives it a chance to take hold. As the mold reproduces, it releases spores into the air. When you inhale these spores, this can trigger your immune system into overdrive and make you feel pretty miserable.

Some mold allergy symptoms include itchy throat, ears, and eyes, nasal symptoms, coughing, difficulty breathing, and headaches. If you're prone to allergic asthma, exposure to mold can also trigger this chronic respiratory condition.

The best way to fight against mold allergies is to identify any areas that could be affected by mold in your home and your workplace and then take steps to get rid of it completely. Just remember that it's important to do this carefully, since coming in contact with the mold during this process can also worsen your mold allergy symptoms. Ideally, you should hire a professional trained in mold removal to handle the clean up, or ask family members or friends for help. If you must do it yourself, though, be sure to put on a mask over your mouth, and wear gloves and goggles to minimize your contact.

Here are some tips to help you wash away mold allergies:

Dry out and cool down any wet areas, since the wetness and humidity provide a breeding ground for the mold to grow quickly. Remove wet furniture or other items immediately. Dry clean wet clothing and soft items.Throw away anything that can't be thoroughly cleaned. Scrub contaminated areas with a mixture of warm water and detergent.Dry surfaces thoroughly once they are clean. Remember that time is of the essence after a flood. The longer you wait to dry wet areas, the more likely it is that mold will have a chance to grow.

If you do suffer a reaction from mold during the cleanup, antihistamines may provide relief. When your discomfort is severe, you should also talk to your allergist about using an oral or nasal form of a steroid. If the effect of weather on your allergies becomes a chronic problem, your doctor may also recommend trying immunotherapy to desensitize your body to mold and other allergens.

Sources:

"Emergency Preparedness and Response." Centers for Disease Control and Prevention (CDC). CDC.gov, 25 June 2007. Web. 5 Oct. 2011.

"Global Warming and Hurricanes." National Wildlife Federation (NWF). NWF.org, n.d. Web. 5 Oct. 2011.

"Science News: Allergy Expert Has Advice For Flood Victims." Science Daily.  Washington University in St. Louis, 20 June 2008. Web. 6 Oct. 2011.

"What Can I Do about Mold in My Home?" Georgia Department of Human Resources Division of Public Health Environmental Health and Injury Prevention Branch. U.S. Environmental Protection Agency (EPA), n.d. Web. 9 Oct. 2011.

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Can Burning the Midnight Oil Make You Gain Weight?

Yes, it can. Researchers have found that night owls—people who routinely stay up late and sleep in the next morning—tend to eat twice as much junk food and weigh more than people who go to bed on the early side and wake up with the sun.

For some people, "early to bed, early to rise" just doesn't cut it. Maybe you stay up well past midnight because you're self-employed or work a late shift and have the opportunity to sleep in until 9 or 10 a.m. or even later during the week. Or maybe you're up late for any number of reasons, but still have to get up early for work or school or to take care of your family, and you somehow get through each day with the help of six or eight cups of coffee. If you're on a late-night schedule and gaining weight, chances are there's a connection.

A Northwestern University study of 52 adults—23 late risers and 28 normal risers—found that those who slept late ate twice as much fast food and consumed an average of 248 more calories each day than the early birds. The night owls also ate fewer fruits and vegetables and drank more non-diet sodas. The late risers were up, on average, until 3:45 a.m. and woke up as late as 10:45 a.m. The normal, or early risers were asleep by 12:30 a.m. and up by 8.

As might be expected, the night owls ate their meals later in the day, with an average breakfast time of noon, lunch at 2:30 in the afternoon, dinner at 8:15, and an evening meal or snack at 10 p.m. The early risers ate breakfast by 9 in the morning, lunch by 1 p.m., dinner by 7 in the evening, and a snack around 8:30 p.m. Those who stayed up late not only consumed more calories each day; they consumed most of them during their late night meals and snacks. While the early birds were sleeping, the owls were eating.

Normally, our circadian rhythm, or internal clock, determines when we fall asleep and wake up, in accordance with the earth's rotation and the rising and setting of the sun. The researchers suggest that when these patterns are disturbed and we don't sleep and eat at normal times, the effect on our metabolism may be weight gain.

One question that is left unanswered in this study is whether night owls tend to be people who intentionally eat more junk food or if they consume these types of foods because that's what is most readily available later at night. Of course, common sense says that if you're routinely eating too much junk food, any time of the day or night, it's time to ditch the ice cream and chips and stock up on fresh fruit and vegetable snacks.

Sources:

Baron, KG et al; "Role of Sleep Timing in Caloric Intake and BMI" Obesity 2011 Jul;19(7):1374-81 Web 15 Sept 2011
http://www.ncbi.nlm.nih.gov/pubmed/21527892

Northwestern University: Night Owls at Risk for Weight Gain 4 May 2011 Web 15 Sept 2011
http://www.northwestern.edu/newscenter/stories/2011/05/night-owls-weight-gain.html

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What is the Exhaled Nitric Oxide Test?

Has your doctor recommended that you undergo an exhaled nitric oxide test to determine if you could have asthma? This simple and painless process measures the amount of nitric oxide in your breath, which can be an indication that asthma exists.

If your doctor wants to perform an exhaled nitric oxide test on you either in his office,  at a hospital, or at an outpatient clinic, it can be helpful to understand the logistics of the procedure in advance. This is a noninvasive test that usually takes just a few minutes. You'll be directed to sit down and put the end of a tube into your mouth. Then you'll need to breathe in deeply for a few seconds, followed by a slow exhale. The device will measure your exhalation breath and determine the level of nitric oxide it contains. This process may be repeated several times in order to ensure an accurate reading. You may be also asked to perform other diagnostic tests at the same time.

Everyone has some level of nitric oxide in their breath when they exhale. But for some asthmatics, the related airway inflammation that occurs with this condition can result in a particularly high level. That's why this reading can very meaningful, especially when your doctor puts it together with other findings to identify important patterns that exist.

A study conducted by researchers from New Zealand that was published in the American Journal of Respiratory and Critical Care Medicine in 2004 confirmed the benefits of using exhaled nitric oxide measurements for asthma diagnosis. The scientists looked at the effects of exhaled nitric oxide testing on a group of close to 50 participants and discovered that the procedure is quick and easy to perform and the results are more accurate than some other common asthma diagnostic tests.

Before you undergo your own nitric oxide test, you might need to refrain from using your inhaler for an hour or two before your appointment. In addition, avoid exercise, food, drinks, toothpaste, and mouthwash right before the test as well since all of these things can affect the results. Just be sure to check with your insurance company to make sure they will cover the expense of this procedure.

Once the exhaled nitric test is complete if you do have asthma, expect your doctor to use the findings to develop an effective treatment strategy. She may also want to repeat the test periodically to make sure your asthma control medications are working effectively.

Sources:

"Exhaled Nitric Oxide." National Jewish Health. Nationaljewish.org, n.d. Web 18 Sept. 2011.

"Nitric Oxide Test for Asthma." Mayo Clinic. Mayoclinic.com, 25 Feb. 2011. Web. 18 Sept. 2011.

Smith, Andrew et. al. "Diagnosing Asthma: Comparisons between Exhaled Nitric Oxide Measurements and Conventional Tests." The American Journal of Respiratory and Critical Care Medicine 169 (2004): 473-478. Web. 18 Sept. 2011.

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3 of the Most Unusual Allergic Reactions

While grass, pollen, and mold are a few of the most common allergy causes, some people's reactions can be more complicated. In some rare cases, an allergic reaction can even be triggered by an unusual combination of events or factors. This means you and your doctor may need to play detective in order to determine what's leading to your uncomfortable symptoms.

Here are three unusual allergic reactions that can be worth considering. While these experiences certainly aren't very typical, it's possible that you or someone you know could experience something similar.

Experts have recently come to recognize that water can trigger a rare allergic reaction. For people who are prone to the problem, using a new makeup or skin product can irritate ultra sensitive skin and make them more susceptible. There's also been at least one report of someone developing a water allergy after going through the changes that come with having a baby. The symptoms of a water allergy include rash, hives, and blisters. A similar type of unusual allergic reaction can also be caused by extreme changes in air temperature and weather conditions, or to water that's very hot or very cold.

What You Can Do: While you can't avoid all water or temperature changes, if you suffer from this condition you'll need to limit bathing and avoid drinks that are water-based. It's also a good idea to steer clear of places with dramatic changes in air and water temperature. When you do experience mild discomfort, an antihistamine may help to treat the itchiness.

It's your immune system's call as to whether you'll be one of the many people who experience allergy symptoms from cell phones or iPods. This is usually caused by a reaction to nickel. Some of the signs of a cell phone allergy include an itchy rash, red bumps, and dry or irritated patches on your skin near where and iPod or cell phone touches. Sweat while holding the phone against your face  can worsen your symptoms. The problem usually results in people who have worn nickel jewelry over an extended period of time, causing their bodies to become overly sensitized. There have also been a few reports of people with nickel tongue rings who have suddenly become sensitized to shrimp, causing a serious food allergy reaction. Why the two factors seem to co-exist isn't quite clear yet.

What You Can Do: The best way to avoid allergies to your cell phone and other metal-containing devices is to limit yourself to nickel-free jewelry whenever possible. If you do experience skin ailments from nickel items, your doctor may recommend a corticosteroid cream and antihistamines to help with the itchiness. If the reaction is severe, you may also need oral corticosteroids. Keep in mind that a nickel allergy can last for a few weeks. If you have a tongue piercing, you should also be on the lookout for any new symptoms that occur when you eat shrimp or other foods. When in doubt, always seek medical attention to protect yourself and to rule out a life-threatening reaction.

You probably exercise control of your seasonal allergy symptoms before you hit the track or the gym. But if you're allergic to the act of exercising itself, the problem can be more complicated. Some people may experience nasal allergy symptoms when they exercise, while others might suffer from a rare condition called exercise-induced anaphylaxis, which causes a life threatening reaction. In the latter event, the symptoms include hives, swelling, wheezing, itching, difficulty breathing, and a drop in blood pressure. While the medical community doesn't understand fully how or why an allergy to fitness occurs, they do believe that for some people, experiencing exercise-induced anaphylaxis could be related to certain foods they eat including peanuts, shellfish, and celery.

What You Can Do: If you're at risk for experiencing exercise-induced anaphylaxis, you don't have to become a couch potato but you will need to take this condition seriously and put some important preventative steps into place before engaging in any type of strenuous activity.  Always carry an EpiPen® with you when you exercise and designate an exercise partner who knows how to use it in the event that an emergency occurs. If your reaction may be related to food, always avoid eating for a minimum of two hours before and after exercise. Also, modulate your activity level and allow enough time to warm up and cool down before and after your workout, since these strategies can help to prevent exercise-induced anaphylaxis.

Sources:

"Allergic to Water? 11 Unusual Allergic Reactions Revealed." ABC News. ABCNews.com, 23 April 2009. Web. 18 Sept. 2011.

"Ask the Expert: Exercise-Induced Anaphylaxis." American Academy of Allergy, Asthma and Immunology. AAAAI.org, n.d. Web. 28 Sept. 2011.

"Foods That Affect Your Seasonal Allergies." ABC News Medical Unit. ABCNews.com, 6 April 2009. Web. 18 Sept. 2011.

Steinman, Howard and Greaves, Malcolm. "Aquagenic pruritus." Journal of the American Academy of Dermatology 13 (1) (July 1985):91-96. Web. 28 Sept. 2011.

"Two Cents about Nickel." American Academy of Allergy, Asthma and Immunology. AAAAI.org, Feb. 2011. Web. 28 Sept. 2011.

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Avoid the Seasonal Flu With the Universal Flu Vaccine

What if you could wipe out your risk of getting the flu in one "shot"?

Researchers are currently developing a one-dose influenza vaccine that's expected to eliminate the need for annual influenza vaccines. The hope is that this will provide a convenient and effective way to keep asthmatics and others safe from the seasonal virus and the related complications that often arise.

At the present time, flu vaccines need to be repeated every year because the influenza virus mutates into new strains, making last year's flu shot ineffective against this year's illness. As a result, pharmaceutical companies are constantly hard at work predicting the upcoming flu strain and developing the right vaccine formulation that will offer appropriate protection. Because the timeframe for this process is usually quite rushed, sometimes there isn't enough of the vaccine available to meet public demand.

In addition, some people worry about vaccine side effects and may voluntarily decide to skip being vaccinated. These scenarios leave a large number of people unprotected against the seasonal flu, which can be a serious issue particularly for people with asthma and other respiratory issues.

The universal vaccine provides a welcome alternative. Instead of targeting the differences in the influenza strains each year, this one-dose vaccine will address the elements of the flu virus that don't seem to change over time. By identifying and focusing on the flu protein that remains constant in all different types of influenza strains, researchers believe that it's possible for one vaccine to address them all and keep the virus at bay even as it evolves and changes. This will enable people to get a one-time flu vaccine the same way they receive other one-time immunizations.

While the concept of the universal flu vaccine is very promising, it's still in the very early stage of development. Therefore, public health experts expect it to be another five or ten years before it becomes available for the general public. In the meantime, there are some important things you can do to protect yourself from getting ill.

It's essential that you continue to get your traditional seasonal flu shot. Additionally, take common sense precautions to help minimize your chances of getting sick. The Centers for Disease Control (CDC) recommends washing your hands often with soap and hot water, using an alcohol-based sanitizer when water isn't available, and keeping your hands away from your eyes, nose, and mouth, since touching them can spread germs. Of course you should also steer clear of other people who are ill.

If you have asthma, be vigilant about following your asthma action plan since having this respiratory condition can make it difficult for you to recover from the flu. Use your asthma medications as directed and monitor your breathing capacity so you'll be aware at the very first sign that your asthma could be kicking in. If you do get sick, talk to your doctor about increasing your medications to prevent complications. These small steps can add up to big benefits in helping you have a healthy winter.

Sources:

Turley, Christine B. et al.  "Safety and Immunogenicity of a Recombinant M2e-Flagellin Influenza Vaccine (STF2.4xM2e) in Healthy Adults." Vaccine (18 July 2011): 5145-5152. Web. 13 Sept. 2011.

"Universal Influenza Vaccine In Reach Targeting Key Common Proteins." World Health Organization (WHO). Who.com, 31 July 2011. Web. 13 Sept. 2011.

Vergano, Dan and Szabo, Liz. "Long-Term, Universal Flu Shot on Horizon." USA Today, 26 July 2011. Web. 9 Sept. 2011.

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Many Seniors Leave Hospital Without Their Regular Meds

While hospitals can be lifesavers, especially for the elderly, an alarming number of older patients fail to continue taking their regular medications after they return home—particularly if they spent time in intensive care. Why? Mainly because they neglect to renew their prescriptions.

Researchers at Toronto's St. Michael's Hospital examined data on almost 400,000 people living in Ontario between 1997 and 2009. They were all over the age of 66 and were regularly taking one of five medications commonly used to treat chronic conditions-statins for lowering cholesterol, anti-clotting drugs, thyroid replacement hormones, respiratory inhalers, and drugs that suppress gastric acid. During that time, slightly fewer than half of the study participants were hospitalized for unspecified conditions, and less than 10 percent of those were admitted to the ICU. What the researchers found is that admittance to a hospital resulted in patients being less likely to renew a long-term prescription. Almost one-fifth of patients did not renew their medications after discharge. Being admitted to the ICU carried an even higher risk-almost one-quarter of ICU patients failed to renew medications after discharge.

Why do so many seniors neglect their medications once discharged from the hospital, particularly if they were in the ICU? The study's lead researcher, Dr. Chaim Bell, said in a statement that the reason may be that ICUs are focused on treating acute illnesses, not chronic conditions. It's not uncommon for a long-term medication to be temporarily discontinued as the critical-care staff deals with a more pressing problem. Regular prescriptions "may later be forgotten or overlooked upon discharge," Bell said. He also noted that ICU patients are typically sent to a regular hospital bed once the emergency is over, and this handoff presents another opportunity for miscommunication and error.

The problem with seniors forgetting to take long-term medications is that the diseases for which the medications are intended are still present and causing damage. Patients who suspend their prescriptions are at increased risk of being readmitted to the hospital. That's why it's a good idea for senior citizens to keep a record of all prescriptions in one handy place. If one medication is temporarily suspended, the patient can review the list with his or her doctor upon discharge and make sure there are fresh prescriptions for everything needed.

Sources:

St. Michaels Hospital, Toronto, www.stmichaelshospital.com
Journal of the American Medical Association, www.jama.ama-assn.org.

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Are Gel Manicures Safe?

Gel manicures may be the hottest offer at your local nail salon. They're rumored to last for weeks and are relatively affordable. But before you turn your hands over to a nail tech, be sure to know what you're getting into and know the associated risks.

Different forms of gel manicures have been around for years as an alternative to acrylic nails. Recently, they've gained popularity among people who usually choose natural nail manicures, thanks to the fact that a gel manicure can last three or four times longer than a traditional one. During a gel manicure, your nails are trimmed and filed, and any tips desired are applied. The technician applies a gel solution over the nails, and then the nails are "baked" under a UV light to help harden and seal the gel. 

Gel manicures carry some unique safety risks along with the same problems that traditional salon manicures can cause. Bacterial, fungal, or viral infections are easily transmitted from improperly cleaned tools or equipment. Regardless of what kind of manicure you're getting, it's always a good idea to bring your own tools. Additionally, the strength that makes gel manicures so desirable can cause additional issues.

First, regular UV exposure—just like the kind you get from sun-bathing or tanning beds—can lead to skin cancer. Gel manicures require exposing the sensitive skin around the nails to intense beams of UV light, and dermatologists have seen patients with squamous cell carcinomas on their fingers. This is a greater problem for routine users. Some salons do promote UV alternatives to dispel fears about these risks.

Gel manicures can also contain hidden acrylic substances that can cause allergic reactions or even fingernail deformity. These products are not monitored by the FDA and can contain potentially damaging ingredients. Be wary of deals that seem too good to be true. They may be using a cut-rate product containing hidden ingredients.

The final concern is the extensive amount of acetone required in order to fully remove the gel polish. Rubbing your nails with regular nail polish remover won't work—your fingers need to be fully submerged in acetone to break down this tough substance. If you get regular gel manicures, this could over-dry the nail, cause brittleness, and irritate the skin surrounding it. Some doctors have concerns about the acetone's safety. Many drugstore-brand nail polish removers are non-acetone for this very reason.

Chances are that getting the occasional gel manicure won't have negative effects on your health, particularly if you take precautions and use a trusted salon. However, you should weigh your options before making them a permanent part of your beauty routine.

Sources:

FDA.org: "How Nail Products Are Regulated." U.S. Food and Drug Administration. Web. March 9, 2010.
http://www.fda.gov/Cosmetics/ProductandIngredientSafety/ProductInformation/ucm127068.htm#reg

EWG.org: "Environmental Working Group & Skin Deep Cosmetic Safety Database." Web. 2011
http://www.ewg.org/skindeep/ingredient/700081/ACETONE/

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7 Tips for Proper Oral Care

Poll your friends about what physical characteristics they find most attractive. The majority will include a "nice smile" at the top of the list. While a set of pearly whites is certainly aesthetically pleasing, poor oral health can put you at risk for a variety of chronic conditions.

According to the University of Maryland Medical Center, periodontal disease, or gum disease, is linked with type 1 and type 2 diabetes and osteoporosis. What's more, the Journal of Periodontology confirmed findings that people with periodontal disease are at a greater risk of cardiovascular and respiratory disease. The most alarming fact: more than 75 percent of American adults have some form of gum disease.

Ensuring your smile remains healthy and intact is a matter of managing your day-to-day care. By following the tips below you'll provide your teeth with the TLC they deserve:

1. Brush your teeth twice a day. Yes, it may sound obvious. But not everyone follows the American Dental Association's (ADA) recommendation that brushing should take place twice a day and with an ADA-accepted fluoride toothpaste.

2. Brush properly. To get your chompers as clean as can be, follow the ADA recommended method:

Place your toothbrush at a 45 degree angle against the gums.  Move the brush back and forth gently in short strokes. Brush the outer tooth surfaces, the inner tooth surfaces, and the chewing surfaces of the teeth. Use the "toe" of the brush to clean the inside surfaces of the front teeth, using a gentle up-and-down stroke. Brush your tongue to remove bacteria and freshen your breath.

3. Floss. Again, something your dentist has told you over and over; however, few Americans actually do it. Decay causing bacteria still remains between teeth where the toothbrush cannot reach. Using floss or an interdental cleaner will help remove bacteria, food particles, and plaque that linger under the gum line.

4. Clean and replace your equipment. If possible, store your toothbrush in the upright position and allow to air dry before using. Try not to cover your toothbrush. Keeping it in a case will only promote bacterial growth. After three months of use, replace.

5. Quit smoking. Smoking plays a significant role in many cases of chronic gum disease. For smokers, quitting is one of the most important steps toward regaining peak oral health.

6. Watch your diet. Sugar has always been billed as a tooth's worst enemy. Though true, it's not the whole story. Foods and juices high in acid can also cause enamel erosion, which can weaken teeth and cause cavities.

7. Visit your dentist. Gingivitis can be a silent disease. Many people have it yet remain totally unaware. By visiting your dentist one or twice a year, you can address and prevent any pressing issues.

Tooth care is more than a cosmetic endeavor. Ensuring your oral health also works to prevent structural damage as well as chronic conditions, such as diabetes and respiratory and cardiovascular disease. If you have any questions concerning your current oral health practices, consult your dentist.

Sources: 

American Dental Association
http://www.ada.org/

University of Maryland Medical Center
http://www.umm.edu/

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Food Allergies and Autism

If you have a child who has been diagnosed with autism and also suffers from food allergies, you may wonder if there's any relationship between these two serious conditions. In fact, some research does indicate that a link between food allergies and autism exists, yet the findings aren't consistent and exactly how the two topics relate seems to be a subject of great debate.
Food Allergies and Autism
A study published in the May 2009 Journal of Current Allergy and Asthma Reports makes reference to the fact that stomach ailments are indeed a common symptom of children who fall on the spectrum of autism disorders. But the researchers have questioned whether the two conditions are inter-related or if they could simply be two separate yet co-existing conditions.
Leading this effort are scientists from the New Jersey Medical School, who reviewed earlier research that found that food allergies did play a role in some, but not all, of the common gastrointestinal symptoms experienced by children with autism. They also looked at different alternative and complementary treatment options used and provided an overview of the risks and benefits of these approaches in an effort to help guide practitioners on the best way to address such issues.
The Vaccine Piece
It's also worth noting that some researchers have explored whether the MMR vaccine can be to blame for causing an adverse reaction that triggers both food allergies and autism. This concept was first raised in 1998 by a researcher named Andrew Wakefield, who did see a significant cause and effect relationship in this area. Yet his research findings were later retracted by some of his colleagues because a conflict of interest existed that could have skewed his results. Further, two studies published in the British Medical Journal in 2002 that delved into the topic were unable to confirm that any relationship existed between this vaccine and the conditions in question.
What You Can Do About Food Allergies and Autism
While all of the conflicting information about food allergies and autism can be quite confusing, it can be helpful to take a step back and remember that regardless of whether a connection exists, all children (with and without autism) are at risk for food allergies and may benefit from avoiding certain foods. To this end, a trial and error approach may work best when determining what type of diet is most appropriate for your child's needs. It can also be a good idea to consult with an allergist and determine whether your child may suffer from any serious food allergies that could put him at great risk.
Sources:
British Medical Journal
http://www.bmj.com/cgi/content/full/325/7361/419
http://www.bmj.com/cgi/content/abstract/324/7334/393
Current Allergy and Asthma Reports
http://www.ncbi.nlm.nih.gov/pubmed/19348719
Cambridge Center for Behavioral Studies
http://www.behavior.org/AUTISM/index.cfm?page=http%3A//www.behavior.org/AUTISM/ahearn.cfm
The Journal of Pediatrics
http://www.jpeds.com/article/PIIS0022347605001897/fulltext

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What to Do When You're Having an Asthma Attack

If you suddenly found yourself in the middle of a full-blown asthma attack, would you know what to do? The answer to that question could be the difference between life and death.
If you've been diagnosed with asthma, you've probably worked with your doctor to develop an asthma action plan that provides important steps to help you prevent and treat this chronic respiratory condition. Most asthma action plans also include a list of warning signs that can alert you when you're heading into an attack so you can respond right away. This plan can be crucial in an emergency because it spells out exactly what to do and when.
Some of the common signs of an asthma attack include coughing, wheezing, trouble breathing, and extreme tiredness. If you use a peak flow monitor to follow changes in your breathing, you may also find that your lung capacity drops by about 50 percent.
As soon as you notice any asthma attack symptoms, respond immediately. Some steps your doctor may recommend for treating a mild asthma attack include: Using your fast-acting relief inhaler to try to open up the tight airway muscles to let air flow freely again. Waiting for a minute and see if you feel any better. Repeating the inhaler dosage if you still feel symptoms.Calling your doctor right away if the discomfort persists.
While many asthma attacks can be effectively managed at home without ill effects, if you're prone to life-threatening asthma attacks or find yourself suddenly experiencing more severe symptoms, it's crucial to call 911 to summon emergency medical care right away.
Some warning signs that can signal a life-threatening asthma attack include:
A peak flow reading that continues to drop even after using your fast-acting relief medication.Blue fingernails or lips.Trouble talking.Difficulty taking a breath.Pulling in your neck, chest, or ribs when you try to breathe.Nostrils flaring with each breath.
Remember that if left untreated, an asthma attack can be fatal. By working closely with your doctor and taking the proper precautions to prevent and treat the symptoms, you should be able to effectively manage your condition and keep it from getting out of hand.
Sources:
"Asthma." National Heart, Lung and Blood Institute. US Department of Health & Human Services/National Institutes of Health, n.d. Web. 30 March 2011.
"Asthma Attack." Mayo Clinic. Mayo Foundation for Medical Education and Research (MFMER), 6 Jan. 2011. Web. 30 March 2011.
"Asthma: Learning to Control Your Symptoms." American Academy of Family Physicians. Familydoctor.org, Jan. 2011. Web. 4 April 2011.
"What to do in an Asthma Attack. Winning with Asthma." Steps to a Healthy Minnesota, n.d. Web. 30 March 2011.

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