4 Eating Habits That Boost Your Metabolism

What is metabolism? Scientifically, metabolism is the sum of all the chemical reactions that go on in the living cells that make up your body. Energy metabolism includes all the reactions by which the body obtains and spends the energy from food. In other words, the process your body uses to convert the calories from food into energy. And basal metabolism is the energy needed to maintain life when a body is at complete rest.  

Believe it or not, the majority of energy one burns in a day is for basal metabolism.  Basal metabolic rates vary among individuals. For instance, you may know someone who can eat anything and lots of it and yet never seems to gain a pound. On the other hand, you probably also know someone who has a very slow metabolism and eats less than other people and yet struggles greatly to maintain or lose weight. The difference may be in their basal metabolic rates. But, a person's metabolism is not the only factor that determines one's weight. How much you eat, when you eat, what you eat and how much you exercise all play important roles in determining your weight. 

Here are some tips to help you "boost" your metabolism:

• Eat breakfast. Eating breakfast enables you to break your nighttime fast, which helps to jump-start your metabolism for the day. Also, breakfast eaters tend to be less hungry all day long and less impulsive about unhealthy snacking. Studies show that people who eat within one to two hours after waking are better able to control weight.

• Eat regularly. Skipping meals slows metabolism, causing you to burn less calories and store more calories as fat. Also, you tend to eat more later, especially less healthy choices. Eating every four to five hours is recommended.

• Eat protein with meals. Protein foods burn more calories to metabolize than carbohydrates and fats and also help you feel fuller for longer. Healthy protein sources include fish, chicken and turkey without the skin, lean meat, skim or 1% milk, eggs and egg substitutes, soy milk or tofu, low-fat, low-sugar yogurt, and beans (legumes).

• Eat adequate calories. Eating a very low calorie diet or skipping meals and taking in less than 1,000 calories a day causes your body to slow down in order to conserve energy.

Because metabolism slows down as you get older, it's even more important to follow the guidelines listed above to help you maintain a healthy weight as you age. 

Skin Cancer: Researching How It Spreads so It Can Be Stopped

Skin cancer is the most common type of cancer. It forms in the epidermis, the outer layer of the skin, which is comprised of three types of cells. Squamous cells are oval to flat cells that make up the top layers; basal cells are round cells beneath the squamous cells; and melanocytes, residing alongside basal cells, produce melanin, the pigment that gives skin color. Squamous and basal cell cancers are common and, unlike melanoma, usually do not spread, which generally makes them easier to treat.

HOW CANCER SPREADS

Cancer spreads when cells break away from the original tumor and travel to nearby tissues or distant organs. Melanoma develops the ability to spread once it reaches the inner layer of the skin, the dermis, where it can gain access to lymph or blood vessels that allow tumor cells to travel. Once melanoma spreads, it becomes difficult to treat.

Melanoma can metastasize (spread) to any organ in the body, although it generally follows a predictable path. It is most likely to first spread to the lungs and the area between the lungs; 70 to 87 percent of metastasized melanoma spreads to this area. After the lungs, melanoma is most likely to spread to other areas of the skin and to the liver.

According to the American Academy of Dermatology, oncologists recognize the spreading pattern of melanoma, but they're not sure why it's so predictable. They have three theories:

1. Melanoma cells travel to body tissues indiscriminately, but multiply only in areas that have appropriate cellular growth factors.
2. Cancer cells become "glued" to specific sites.
3. Cancer cells are selectively attracted to specific sites by organ-specific molecules (chemokines), a process called chemoattraction. Scientists do know melanoma cells have many more chemokine receptors than cells not affected by cancer.

NEW HOPE FOR SKIN CANCER TREATMENT

Recently, researchers discovered a gene called mda-9/syntenin, which is elevated in major cancers. It helps melanoma spread by regulating proteins that promote angiogenesis, or the development of new blood vessels. These blood vessels bring critical nutrients to cancer cells and help them grow. Drugs that target this gene could potentially stop the spread of melanoma by removing the metastasis-promoting proteins.

The best way to prevent the spread of melanoma, however, is to be aware of the signs and detect it early—before it penetrates deeply into the dermis with its blood and lymph pathways. If you notice a change in shape, color, size, or feel of an existing mole, or the development of a new mole, seek prompt medical attention.

Craig Kraffert, MD, reviewed this article.

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Sources:

ScienceDaily.com. "How Deadly Skin Cancer Spreads Into Other Parts of the Body." Web. 3 January 2013. 
http://www.sciencedaily.com/releases/2013/01/130103131200.htm

National Cancer Institute. "What You Need to Know About Melanoma and Other Skin Cancers." Web. 11 January 2011.
http://www.cancer.gov/cancertopics/wyntk/skin/page9

Mayo Clinic. "How cancer spreads." Web. 3 August 2012.
http://www.mayoclinic.com/health/cancer/MM00638

The University of Chicago Medicine. "Skin Cancer Treatment (PDQ®)." Web.http://www.uchospitals.edu/online-library/content=CDR258035

American Academy of Dermatology. "Melanoma: How It Returns, Where It Spreads." Web. http://www.skincarephysicians.com/skincancernet/melanoma_returns.htm

How to Keep Your Senses Sharp as You Age

Your perception of the world around you would be quite different if not for your five senses.

Your eyes, nose, tongue, ears, and skin work together so that you can recognize the many different sensations that guide your choices and behavior throughout each day. Unfortunately, many natural and unnatural forces that occur throughout your lifetime diminish your ability to see, hear, taste, smell, and feel as you get older. Here's what you can do to help protect your senses:

KNOW THE WARNING SIGNS

Get regular physical check-ups that include vision and hearing tests, and see specialists as soon as possible if specific health problems come up. For instance, if you start to see floaters (dust- or thread-like images drifting into your field of vision in one or both eyes), see an opthalmologist as soon as possible. Though most likely harmless, floaters can be a sign of retinal detachment that can lead to permanent loss of vision. When it comes to your sense of touch, pay attention if you notice you are dropping things more often than usual or if you feel no pain in some areas of your body, or too much sensitivity to pain in others. These may be signs of a medical condition that needs attention.

EAT RIGHT

The vitamins, minerals, and other nutrients you get from food support the senses, especially vision and hearing. Eat a well-balanced diet rich in fruits, vegetables, whole grains, low-fat dairy and dairy substitutes, olive oil and other healthy fats, and low-fat sources of protein, such as seafood and lean cuts of meat and poultry. Make sure your diet contains plenty of dark, leafy green vegetables such as kale, collard greens, and spinach as well as other deeply-colored vegetables and fruit such as carrots and oranges.

MANAGE MEDICAL CONDITIONS

Medical conditions such as diabetes, heart disease, kidney disease, infections, allergies, and arthritis can lead to further loss of either eyesight, hearing, smell, and your sense of touch. Poor dental hygiene can affect your ability to taste food. Keep these conditions under control and manage them as well as possible.

Disease management may include lifestyle changes such as modifying your diet, getting certain types of physical exercise, and finding ways to reduce the impact of stress, as well as taking any medications recommended by your healthcare provider in the manner prescribed. At the same time, some medications can cause side effects that impact your senses, though often temporarily. If you experience any side effects from a medication or self-prescribed supplement, be sure to report them to your doctor.

5 MORE WAYS TO PROTECT YOUR SENSES

• Vision changes with age. If you wear corrective lenses, be sure your current prescription isn't outdated. If you don't wear glasses, and you find it more difficult to see than when you were younger, make an appointment with an optometrist to check your vision, and make sure you have strong, non-glaring lighting at home and at work.
• To protect your hearing, avoid constant exposure to loud noise, or wear earplugs if you frequently find yourself in a noisy situation.
• If grip is a problem, pay attention when lifting small objects and use both hands if necessary, to avoid dropping.
• If you find you are not tasting food the way you used to,add herbs and spices to dishes to increase flavor.Serve a variety of foods with different colors and textures on the plate. One example is to simply adding crunchy whole-grain croutons or nuts to soups, salads, and other dishes.
• If you smoke, quitting can help improve your senses of smell and taste. Treating chronic allergies and other nasal diseases can also improve these senses.

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Sources:

The New York Eye and Ear Infirmary: Smell and Taste Disorders. Web.
http://www.nyee.edu/faqlist.html?tablename=faq&key=66

National Institutes of Health Medline Plus: Aging changes in the Senses
http://www.nlm.nih.gov/medlineplus/ency/article/004013.htm

Oklahoma Cooperative Extension Service: Understanding the Effects of Aging on the Sensory System. Web.
http://pods.dasnr.okstate.edu/docushare/dsweb/Get/Document-2418/T-2140web.pdf

University of Connecticut Health Center: Taste and Smell. Web.
http://uconntasteandsmell.uchc.edu/facts/index.html

Hand Sanitizer: The Good, the Bad, and the Ugly

Staying health may be as simple as keeping your hands clean. In fact, experts say remembering to wash your hands frequently and thoroughly is the single most important way to stay health.Researchers estimate that routine hand washing is so effective it could prevent a million deaths per year since about 80 percent of infections are spread through hand contact.

Harmful germs are ubiquitous and prevalent in kitchens and bathrooms, on floors, faucets (especially school drinking fountains), keyboards, ATM machines, cell phones, and doorknobs.  Antibiotic-resistant staphylococcus (a common cause of skin infections) has been found on yoga mats, wrestling mats, and cardio resistance machines. Cramped and heavily trafficked airplane bathrooms are one of the best places to get contaminated.

The importance of hand washing can't be overstated. To reduce your risk of picking up unwanted micro organisms, the Centers for Disease Control and Prevention (CDC) recommends hand washing—preferably using soap and water—in the following circumstances:

• Before, during, and after food preparation
• Before eating food
• Before and after caring for someone who is sick
• Before and after treating a cut
• After using the toilet
• After changing diapers
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal waste, or handling pet food and treats
• After touching garbage

Soap or Sanitizer?

Soap and clean water is best but if they aren't available (for example, during car travel), an alcohol-based hand sanitizer—containing at least 60 percent alcohol—is an acceptable alternative. Health officials have found that hand sanitizers containing less than 60 percent alcohol is not enough to kill most harmful bacteria and viruses.

However, buyers beware! Don't assume all hand sanitizers are created equal. Read labels and look for products with between 60 and 95 percent alcohol listed as ethyl alcohol, ethanol, or isopropanol.

One of the problems with hand sanitizers is that they don't cut through grime well. The alcohol in the gels kills bacteria and viruses, but health officials say soap—any soap—used properly removes them. High-tech soap (a.k.a hand sanitizers) is not recommended for use on visible dirt and is not an effective agent for bacteria associated blood, feces, bodily fluid, and animal fat (attention food service workers) unless they are wiped off first.

The U.S. Food and Drug Administration (FDA) and other health agencies have also expressed concerns that the overuse of sanitizers may cause germs to develop resistance. In addition, be wary of false and unproven product claims. Hand sanitizer and antiseptics cannot prevent infection from MRSA (methicillin-resistant Staphylococcus aureus)—a deadly strain of bacteria—according to the FDA. Any claims that a product kills MRSA, staph, and strep should be disregarded and the agency strongly urges consumers not to buy over-the-counter hand sanitizers or other products that allegedly prevent infection from MRSA, E. coli, Salmonella, flu, other bacteria, or viruses. On the plus side, hand sanitizers are quick and easy to use and cause less skin irritation than soap and water.

One caveat: the alcohol in hand sanitizers will shorten the life of your manicure. Alcohol dries out nails and cuticles and causes nail polish to chip and peel. Switching from polish to a gel or shellac costs more but will last longer.

Germ Busting Basics

To wash hands properly, the CDC recommends lathering up with soap and washing for at least 20 seconds—the time it takes to sing "Happy Birthday" twice. In the agency's video, "Put Your Hands Together," CDC epidemiologist Michael Beach, PhD offers the following instructions:

"Focus on washing the front of your hands, the back, in between the fingers, and around the nails and so on. Then rinse everything off," says Beach in the video. "Use something to wipe your hands after that—preferably something disposable, like a paper towel and then use that to turn off the tap as well."

When soap and water are not available, squeeze a dime-size amount of hand sanitizer—containing at least 60 percent alcohol—into your hands and rub until solution is completely absorbed. Safeguard yourself in the gym or at work by wiping workout mats, machines, desktops, and computer keyboards with an antiseptic wipe.

Dr. Rafael Pajaro reviewed this article.

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Sources:

U.S. Food and Drug Administration

The New York Times

The Centers for Disease Control and Prevention

Teen Health: Top Issues That Are Overlooked

Adolescence is a time of great personal change.

Teens may get a bad rap for being rebellious, moody, and self-conscious, but that's actually not the case for the majority of youngsters. However, their sometimes erratic behavior can be difficult to interpret.

Since parents are the gatekeepers of their children's health, recognizing a problem and being vigilant about getting it addressed is important. The sooner a health issue is treated, the better the chances are of a full recovery.

To help make parents aware of under-diagnosed health problems, QualityHealth recently spoke with two adolescent medicine experts, Susan Yussman, MD, MPH, and Arik Marcell, MD, MPH. If you recognize any of these symptoms, it's wise to bring your concerns to the attention of your pediatrician as soon as possible.

Depression

According to the National Adolescent and Young Adult Information Center (NAHIC), the third most common form of death among teenagers is suicide. (Note: Unintentional injuries such as motor vehicle and other accidents are the most common form of death in this age group.) Susan Yussman, MD, MPH, believes many of these tragic deaths could be prevented if depression is spotted earlier and treatment is administered.

"Parents and physicians tend to be more focused on normal growth and development," says the adolescent medicine expert at the University of Rochester Medical Center. Mental health is often overlooked because so many of the common symptoms—such as social isolation and sullenness—can be attributed to what might be considered "typical" teenage moodiness. "It may surprise you to know that depression can also cause teens to act out aggressively."

Arik V. Marcell, MD, MPH, assistant professor at the Johns Hopkins Children's Hospital and director of adolescent services at the Harriet Lane Clinic concurs and says it's vital for parents to understand the risk factors and recognize the symptoms of depression.

The New York Times reported in April 2012 that depression risk factors for adolescents include having parents with depression—in particular a depressed mother and early exposure to stress and other negative experiences such as neglect or abuse. Hormonal factors associated with puberty and menstruation may also contribute to depression.

Other symptoms include:

• Trouble making/keeping friends
• Declining grades/truancy
• Loss of interest in normal activities
• Anger/irritability/hostility
• Weepiness/sadness
• Restlessness/agitation
• Excessive sexual behavior
• Acting-out behavior such as stealing, violence, and self-injury
• Lack of hygiene or a decline in self-care
• Negative self-talk or low self-esteem
• Change in appetite or abnormal eating behavior
• Frequent headaches and stomachaches
• Difficulty concentrating or making decisions
• Substance abuse

Adolescents with depression are at significantly higher risk for substance abuse, recurring bouts of depression, and other emotional health problems in adulthood. Both doctors point out that in medical school today there is more emphasis on mental health. "Pediatricians are taught to screen for mental health issues in adolescents, but if you don't get the answer you want from your child's physician, consult a mental health professional," advises Yussman.

Eating Disorders

During middle childhood, it's not unusual for teens to become more aware of their bodies and as a natural consequence, their diet. But eating disorders such as anorexia and bulimia are much more complicated than picky eating and can quickly spiral out of control.

Both may stem from depression (though clinical depression is more common) and affect adolescent girls and boys. "Recent studies report that anorexia is higher in boys than previously thought," says Dr. Marcell. "Today, 3 in 10 patients diagnosed with anorexia are boys—that's up from 1 in 10." Anorexics restrict certain types of food and often engage in more activity than eating which results in weight loss," says the Baltimore-based expert. Yussman adds that the average recovery time for anorexia is six years.

Though the typical anorexic is a white female from middle to upper socio-economic status, many overweight teens suffer from eating disorders as well. "Unhealthy eating behaviors include binging on certain foods then purging it," Dr. Yussman explains. "Some of these teens are also known for using diuretics and weight-loss pills in damaging ways."

Sexually-Transmitted Diseases (STDs)

During the teen years, many young people become sexually active for the first time. According to the Centers for Disease Control and Prevention, chlamydia is the most commonly reported STD in the United States. Like other STDs, chlamydia often has no symptoms, so many people with the disease don't know they have it. Although it's easy to cure, chlamydia can affect future fertility if left untreated which is why the CDC currently recommends that all sexually active females 25 years old and younger be tested annually.

"Teens and young adults account for a quarter of the sexually active population but are responsible for half of all STDs in this country," says Yussman. Aside from the lack of symptoms, many STDs go untreated because teens are inexperienced and don't recognize abnormalities in themselves and aren't aware of places to go for confidential services. "STD screening today is minimally invasive," says Marcell, explaining that chlamydia and gonorrhea can be detected with a urine test for a boy or a self-administered vaginal swab or a urine test for a girl.

The doctors advise parents to explain to their sons and daughters that anyone who is sexually active can get an STD. "Be sure males understand that using a condom offers protection from unwanted pregnancies but also protects against STDs," Marcell explains. "Young males should understand that even if his partner is using birth control, he could get a sexually-transmitted disease. Condoms protect against pregnancy and STDs. Using other forms of birth control alone such as the pill, the patch, or the IUD will not protect against STDs."

Concussions

A concussion is a type of traumatic brain injury that can be caused by a bump, blow, or jolt to the head. A fall or seemingly mild bump on the head can also cause a concussion. Car accidents also put young, inexperienced drivers at increased risk of concussion.

Though more attention is currently being paid to head injuries—especially at the high school level where students play competitive sports—many concussions are overlooked. According to Dr. Marcell, collisions in football and soccer pose the greatest risk to the head.

"Regulations differ from state to state, of course, but all student athletes should have a baseline evaluation at school or through their pediatrician's office," he says. "If your child participates in sports, find out how concussions are monitored. If he plays on multiple teams with different trainers and coaches, make sure each one is aware of any head injuries that have occurred in other sports. You can't assume trainers and coaches necessarily talk to each other."

Concussions can have a more serious effect on a young, developing brain. Be sure your school has a concussion plan. If they don't, the CDC can help.

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Sources:

Interview with Susan Yussman, MD, MPH
Golisano Children's Hospital at the University of Rochester Medical Center

Interview with ArikV.  Marcell, MD, MPH
Assistant professor at the Johns Hopkins Children's Hospital and director of adolescent services

Morning Exercise Without Stress or Strain

There are countless reasons why exercising first thing in the morning is a great idea. You start your day off with an energizing, positive activity that revs up your metabolism. You knock something important off your to-do list and it boosts your mood for the entire day. But early morning exercise presents a few challenges.

Health Tips

1. Eat light. After a long night with no calories, it's important to eat something before you head out for a run, hike, or to the gym. Even if all you eat is a little yogurt, a piece of whole wheat toast and peanut butter or a handful of nuts and a glass of milk, having a light snack on board will make the difference between running the distance and hitting the wall. Don't wolf down a big meal though or you'll feel weighed down and may even experience bloating and cramping.

2. Hydrate. Have a glass of water before you exercise to rehydrate your body after a long, dry night. Drinking coffee is fine and may even give you the energy boost you need to finish your workout, but coffee is a diuretic and no substitute for water. Worried you'll have to pee while exercising? Go to the bathroom before you leave the house. If you're headed to the gym, no problem—use their bathroom. If you're exercising outdoors, plan a route with bathrooms or port-a-potties along the way.

3. Warm up and stretch. Your muscles have to wake up just like the rest of you. Start exercising by walking at a slow to moderate pace for five minutes or more. Once you're fully warmed up, stretch gently to loosen your joints, ligaments, and tendons. Don't forget to do a cool-off walk and post-workout stretch too.

Safety Tips

4. Lighten up. If you exercise before the sun is up, make sure cars, bikes, and other early birds can see you. Wear bright colored reflective clothing, and carry a light.

5. Follow the rules. Bike with traffic and run against traffic. In most parts of the country, it's the law that bike riders must go with the flow of traffic. Stay alert for sleepy drivers who don't see you and your bike and give yourself plenty of room between traffic and parked cars. Whenever possible, use bike lanes and bike-only routes. When you run, run on the sidewalk, a track, or if you must run in the road, towards oncoming traffic. That way, if a car doesn't see you, you'll be sure to see the car and be able to get out of the way.

6. Don't be a victim. If your early morning workout leaves you in the dark, walking through unlighted parking lots to get to your gym, or running along trails or roads with plenty of areas for bad guys to lurk, take precautions to protect yourself. Exercise with a partner whenever possible. Carry a walking stick, pepper spray, an alarm or air horn, and an attitude that says, "don't mess with me." If a stranger approaches you, don't hesitate to scream. Yell, "Help!  Police" and run away as fast as you can. Vary your route and avoid areas where your instincts tell you you're not safe or consider changing your workout time to an hour that feels safer.

Top 10 Teeth Stainers

Those pearly whites you've been flashing for decades may have taken on a bit of color over the years.

Unless you're a smoker or have used certain medications (the antibiotic tetracycline is a known tooth stainer), most likely you've indulged in at least some of these drinks:

1.   Coffee
2.   Tea
3.   Red wine
4.   Cola
5.   Cranberry juice

You might not expect the following items to cause staining, but evidence shows that they do. Generally speaking, if it stains your fingers, it will stain your teeth:

6.   Blueberries
7.   Soy sauce
8.   Balsamic vinegar
9.   Tomato sauce
10. Curry

At this point, you may be tempted to give your diet a complete overhaul and only consume white foods. But most of the foods and drinks that color your teeth actually are considered healthy.

You've no doubt heard the advice to pick your foods from all colors of the rainbow. The very pigments that cause your teeth to be stained are the ones that provide a hefty dose of vitamins and disease-fighting antioxidants. Anyway, who among us is willing to forgo the simple pleasure of that morning cup of coffee or relaxing glass of wine with dinner?

As teeth naturally take on color as they age, and as so many delicious and nutritious foods and drinks can cause staining, you might consider whitening your teeth. The simplest, least expensive way to do this is to buy whitening toothpaste. These toothpastes scrub away surface staining without changing the natural color of teeth. They're mildly abrasive and have few downsides.

A more aggressive course of treatment is to bleach your teeth. You can have your dentist do this, or you can do it at home. The dentist will apply a bleaching agent to your teeth, often using a special light or laser to enhance the whitening. If you choose to do it yourself, you'll wear a specially fitted mouth guard filled with a peroxide mixture. Sometimes these are worn overnight. While most people achieve the desired results with bleaching, there are risks. People with sensitive teeth may find that the bleaching process aggravates their condition. Mouth guards can irritate the gums. And if you have tooth-colored fillings, they won't respond to the bleaching, possibly leaving you with unevenly colored teeth.

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Source:

American Dental Hygienists' Association. "Tooth Whitening Systems.

Stomach Bacteria Might Be Making You Fat

Scientists from the University of Chicago Medical Center have showed that weight gain is not just due to excessive caloric intake, but also the interaction between intestinal bacteria and the body's immune response.

"Diet-induced obesity depends not just on calories ingested but also on the host's microbiome," said the study's senior author Yang-Xin Fu, MD, PhD, professor of pathology at the University of Chicago in a press release. A microbiome is the total of all microbes living in, and on, our bodies. Previous studies have revealed the differences in gut microbiomes in lean and obese people.

Though stomach bacteria has been in the spotlight before as a possible cause of obesity, this new research shows promise in the ability to alter the bacterial mix as a treatment for obesity—by either regulating gut flora or manipulating the immune response.

Measuring Microbes and Immunity

In the study, published in the journal Nature Immunology, scientists focused on the interactions between diet, intestinal bacteria, and the immune system to reveal some of the mechanisms that regulate weight gain.

According to the press release:

Researchers compared normal mice with mice that have a genetic defect that renders them unable to produce lymphotoxin, a molecule that helps to regulate interactions between the immune system and bacteria in the bowel. Mice lacking lymphotoxin, they found, do not gain extra weight, even after prolonged consumption of a high-fat diet.

On a standard diet, both groups of mice maintained a steady weight. But after nine weeks on a high-fat diet, the normal mice increased their weight by one-third, most of it fat. Mice lacking lymphotoxin ate just as much, but did not gain weight.

The high-fat diet triggered changes in gut microbes for both groups. The normal mice had a substantial increase in a class of bacteria (Erysopelotrichi) previously associated with obesity and related health problems. Mice that lacked lymphotoxin were unable to clear segmented filamentous bacteria, which has previously been found to induce certain immune responses in the gut.

To confirm the role of stomach bacteria in weight gain, researchers performed fecal transplants in mice raised in sterile environments.

The results: Mice who received bacteria that made the molecule lymphotoxin gained weight quickly. The mice that received bacteria lacking lymphotoxin gained much less weight for a period of about three weeks, before their immune system normalized the gut flora.

More research is needed before a clinical application is available. Such treatments may be administered through vaccines or antibiotics.

The biggest challenge: There are more than 500 strains of bacteria in the stomach. According to the researchers, finding "the precise microbes that promote such weight gain and the specific host responses that foster their growth need to be better established."

Which Comes First: Allergies or Asthma?

Allergies and asthma can often occur together, but does one cause the other? While it can be difficult to know, the answer is probably allergies—especially if you suffer from the very common condition, allergic asthma.

Understand the Allergy and Asthma Connection

Allergic (also called extrinsic) asthma is another name for asthma that's caused by an immune system response to an inhaled substance in the environment. Common allergic asthma triggers include pollen, dust, mold, pets, and cockroaches.

The symptoms of allergic asthma include wheezing, coughing, chest tightness or pressure, and shortness of breath.

Identifying Allergic Asthma Triggers

If you suffer from allergic asthma, the best way to protect yourself is to try to identify your allergy triggers either by paying attention to what you're doing when your allergies or asthma occur and/or by undergoing allergy testing. Once you recognize what's sparking your allergies and asthma, take these steps to minimize exposure to these items.

For seasonal (outdoor) allergens:

• Check the mold and pollen counts before going outside.
• Stay indoors on dry, windy days when the pollen count is particularly high.
• Keep your home and car windows closed to prevent outdoor allergens from getting in.
• Run your air conditioning.
• Shower and wash your clothes after spending time outdoors.

For indoor allergens:

• Remove carpeting, curtains, books, and other items that collect dust.
• Vacuum often using a HEPA filter.
• Wash bedding in hot water at least once a week.
• Use hypoallergenic covers on your mattress, box spring, and pillows.
• Run a dehumidifier to keep humidity between 30 to 50 percent.
• Banish pets from the bedroom.
• Fix leaks that can lead to mold growth and cockroaches.
• Cover food and keep floors clear of crumbs to discourage insects.

Managing Allergic Asthma

Of course even your best efforts may not be enough to keep you away from outdoor and indoor allergens, but you can take some extra steps to control your allergy and asthma reaction. Talk to your doctor about taking allergy control medications, have an antihistamine, and keep a fast-acting relief inhaler readily available.

If your allergic asthma is an ongoing problem, explore the benefits of undergoing immunotherapy to get you desensitized to allergy triggers.

Best Foods for Men

Research shows the right diet can help men fight heart disease (the number one killer of men over 35) as well as other top killers including prostate and colon cancer which claim the lives of far too many brothers, fathers, sons, and husbands.

Today, thanks to what we know about nutrition, it's possible to extend your life by adding more of the right foods to your diet and eating less of the wrong ones. And there's more good news: Researchers are learning that many foods previously thought to be bad for your health—like coffee, eggs and chocolate (in moderation)—aren't so harmful after all. Some foods can even give you desirable results in the bedroom, too (take aphrodisiacs separately).

David Grotto, RD, LDN, author of the forthcoming book, The Best Things You Can Eat(January 2013) recently shared some of his favorite healthy eating tips with Quality Health. "The vast number of guys aren't cognizant of their diets throughout the day and they should be," says the expert. "Being mindful about what we put into our bodies is too important to ignore."

Here are some delicious and healthy ways to man up at breakfast, lunch, and dinner.

Breakfast Choices

Leaving the house without a proper breakfast is a big mistake, according to Grotto. "The first meal of the day is an opportunity to do good things for your heart. Bananas, milk, and OJ are rich in potassium which helps keep blood pressure in check and is good for the nerves, too," he says.

Dairy products—such as low-fat milk and yogurt—are good sources of vitamin D. "There's an abundance of research now linking vitamin D to cardiovascular, cognitive, and reproductive health," Grotto explains. "Top the yogurt with some nuts or seeds—I like almonds and sunflower seeds myself—and you'll do your prostate some good, too."

Oatmeal is another favorite. "Smother it in light soy milk for a healthy dose of beta sitosterol—a plant nutrient which has heart benefits and improves urinary function." Increase testosterone production by eating more protein. Good sources are: Greek yogurt and whole eggs. "Eggs get a bad rap, but over the years I've counseled many men with cardiac issues and putting whole eggs back into their diets hasn't affected their cholesterol levels," claims Grotto adding that eating two eggs a day is acceptable for most men.

Wash all that nutritious food down with coffee. A cup (six to eight ounces)—or four—of joe a day keeps heart problems away! The National Institutes of Health (NIH) recently funded a review of five large studies including approximately 140,000 people and found that moderate coffee consumption (up to four cups per day) protected against heart failure by as much as 11 percent. So, have another cup.

Midday Meal Options

Lean meat such as turkey, chicken, or even lean cuts of pork and beef are some of Grotto's favorite lunch proteins. "The key here is portion control. Many guys eat way more than the recommended three to four ounces which should fit into the palm of your hand," he says suggesting the meat be cut into strips and placed on top of a salad. "Augment the dish with toasted soy nuts or some tempeh crumbles."

Tempeh new to you? Look for it in the vegetarian section of your grocery store. Grotto recommends tempeh and claims men often prefer it to tofu—another soy-based food that can be used as a meat substitute. "Tofu can be a harder sell due to its spongy texture. Tempeh can be fried in a skillet or crumbled and turned into healthy croutons for salad," explains Grotto who makes a mean Reuben sandwich using tempeh instead of corn beef.

Snack With a Purpose

Many dietitians are nuts for nuts and Grotto is an enthusiastic member of the group. "Nuts fight cancer, boost the immune system, and contain protein, fiber, and unsaturated fats—which is why I'm such a fan," he says. Plus, the latest literature suggests that a portion of the fat calories in nuts stay with the undigested portion of the nut. An ounce of almonds (about 23 nuts), for example, is about 160 calories. "But the body only processes 130 of those calories."

Like pistachios? With just four calories each, they are known as the skinniest nut but that's no reason to overindulge. "Shelling pistachios slows down the eating process," says Grotto who advises limiting the amount to a woman's handful. "If you pile up the empty shells in front of you it's a visual reminder of how many you've consumed."

Another healthy plant-based snack that men like is edamame which has a whopping 13g of protein per serving. "The benefits of soy are so well known that many sports bars across the country are serving it with beer in place of peanuts," Grotto claims.

Super Suppers: Do's and Don'ts

Research shows that eating less meat and more plant-based foods goes a long way toward fending off chronic diseases. To accomplish this, Grotto recommends limiting meat to once a day. "If you eat meat at lunch, opt for fish or a plant-based meal at dinner," he says suggesting a veggie patty on a whole grain bun with all the fixings.

Or open a can of beans—any kind. "Rinse them off and put on top of salad," Grotto suggests. "Beans are satiating, slow down glucose conversion and—because they are fibrous—help the body sop up extra cholesterol. I tell my male patients that if they are going to eat a high—fat meat-such as a NY strip—add a bean salad to help block the cholesterol intake."

Adding dark greens to your diet is a healthy habit to get into. "If you can handle the slightly bitter taste of kale, it's a super healthy food that's rich in beta-carotenes which have been shown to prevent prostate cancer and fight heart disease," admits Grotto. Mix it into a salad with full-fat dressing. "The fat in olive or canola oil helps the body absorb the beta-carotenes but add no more than two tablespoons."

For heart health, salmon swims to the top of the list. "Salmon is the most nutrient dense food out there," says the nutrition guru. "It's high in omega-3s, vitamin D, and calcium." Berries are another heart-healthy food. "In fact, anything that ends in erry, (think blueberry, strawberry) has tremendous anti-inflammatory abilities which fend off heart disease, prostate cancer, and erectile dysfunction." Watermelon, too—especially the white rind—is a rich source of citrulline, an amino acid that benefits the immune system and promotes cardiovascular health.

Dessert Anyone?

Chocolate (and nuts) contain arginine, an amino acid that produces nitric oxide which dilates the arteries and is good for the heart. "Anything that improves circulation is good for the sex life, too," notes the Chicago-based father of three daughters.

With coffee, meat, and chocolate on the menu, there's just no reason you can't eat your way to better health.

The Benefits of Exercise for Parkinson's

 If you're living Parkinson's Disease, you may wonder whether exercising is a wise idea. The answer, say many experts, is yes. Physical activity may slow the progression of the disease and confers other health benefits as well.

"Exercise can give you greater strength and independence," says Steven H. Schechter, MD, co-author of Understanding Parkinson's Disease. "It may also improve balance, help you overcome gait problems, strengthen particular muscles, and improve your speech and swallowing."

Both stretching exercises and aerobic exercises can be helpful, and if you get enough of a workout to break into a light sweat, you may feel more positive and less depressed, Schechter says. That's because exercise releases endorphins, which are the body's own "feel-good" chemicals. Also, he points out, exercising regularly helps you feel more connected and in control.

According to the National Parkinson Foundation, stretching, aerobic exercise, and resistance (weight training) are key components to a successful exercise program. Besides biking and running, Tai Chi, yoga, Pilates, and dancing can all have a positive impact on individuals with Parkinson's. Here's how to exercise successfully.

• Start out slowly, recommends Schechter. If you try to do too much too soon,
  you'll only wind up with sore muscles and maybe even an injury.
• Be sure to exercise when you're rested, when your medicine is working, and when you're wearing loose, comfortable clothing. And if an exercise feels painful, stop doing it immediately.
• "Practice walking sideways, backwards, and in circles several times a day," says Schechter. "Take large steps, lifting your toes when you begin a step and letting your heels hit the floor first as you step forward." Raising your toes from the walking surface with every step helps prevent stumbling. You can use toe-lifting to "unglue" your feet and legs from an episode of freezing, Schechter says, and to relieve muscle spasms.  As you walk, straighten up and try to look straight ahead, and swing your arms as you walk. In addition to walking, recreational exercises such as golfing and bowling not only keep your muscles and joints flexible, but can provide you with social opportunities, Schechter explains.
• Try swimming. It's a wonderful form of exercise for individuals with Parkinson's, Kohles says. "Getting into the pool can help someone with Parkinson's feel fabulous," she says. "He doesn't have to worry about falling, and she's lifted up by the water. She'll feel like herself again."

If you aren't sure how much exercise to try to get, consider this: "The more exercise, the better," says Caroline Kohles, senior director of fitness and wellness at the JCC of Manhattan, which partners with the NYU Langone Movement Disorder Center in New York City to offer exercise classes for those with Parkinson's Disease. "Exercise can really help with mobility, and it brings more oxygen to the brain," she explains.

9 Telltale Signs of Alcoholism

You love having a glass of wine at dinner or kicking back with a beer while watching TV at night. Lately, though, that one glass is becoming two, and the beer tastes so good it's hard to stop at one. Is there any way to know whether the alcoholic beverage you enjoy every night is a problem? Could you be gradually drifting over the line between enjoyment and abuse where alcohol is concerned?

Alcohol use disorders are bona fide medical conditions. It's estimated that some 18 million individuals in the U.S. have an alcohol use disorder--either alcohol dependence (alcoholism) or alcohol abuse. Alcoholism is more serious. It can include symptoms like cravings, physical dependence, and tolerance, meaning the person needs more and more alcohol. Alcohol abusers may not be physically dependent on alcohol, but they still have a significant disorder.

"We have been moving away from using the terms 'alcohol abuse' and 'alcohol dependence,' and putting the emphasis on risky drinking, prevention, and early intervention," says Bruce Goldman, LCSW, CASAC, director of Substance Abuse Services at Zucker Hillside Hospital in Queens, part of the North Shore/LIJ Health System. "We want to help people be more aware of how they use alcohol."

Wondering if your drinking is a problem? Here are some signs to look for.

1. If you are a man and drinking more than four drinks per day or 14 drinks per week,you're at risk for alcohol abuse. A woman who has more than seven drinks per week is at risk, says Goldman.

2. If you're an underage drinker, you're at risk for alcohol abuse later on. "The younger you are when you start drinking, the more likely you will have a problem with drinking later in life," Goldman says.

3. If you are jeopardizing your mental or physical health, or your job or family, you've got a problem, says Tina B Tessina, Ph.D., author of "Money, Sex and Kids: Stop Fighting about the Three Things That Can Ruin Your Marriage."  It can be tough to admit this, however. And, Tessina adds, "There is no blood test to determine whether someone is addicted to alcohol."

4. If you are seeing yourself drink more and more, this can be a sign of alcohol abuse, says Merrill Herman, MD, associate clinical professor of psychiatry at Albert Einstein/Montefiore Medical Center in New York City.

5. "If you are feeling guilty about your drinking and annoyed when people bring it up to you, it's time to take a look at your alcohol consumption," Herman says.

6. If you wake up the morning feeling hung over, and feel like you need a drink to calm down, that is a problem.

7. If you are unable to cut down on your alcohol use or you find that your activities are curtailed due to drinking, you should seek help.

8. If your drinking starts to adversely affect your marriage, it's time to take stock and think about getting help.

9. Finally, if a person is not just drinking in a social situation but drinking by himself more and more, that's not good. 

Source:

"Alcohol use disorders." National Institute on Alcohol Abuse and Alcoholism.

http://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-use-disorders

Stress Solutions From Head to Toe

Got stress? You're certainly not alone.

Everyone experiences stress in his own way. It may manifests as knotted muscles, painful digestion, troubled sleep, breakouts, chronic illness, weight gain, headaches, and fatigue. And that's just the physical symptoms. When you're stressed, you may also be irritable, depressed, or have trouble concentrating and remembering.

Fortunately, you can do many things to reduce the effects of stress.

Head and shoulders. Massage or apply heat or ice to tight muscles. Flex your face; it helps you relax. Scrunch your facial muscles, hold, and release.

Hands. Try acupressure. Using your thumb and index finger of one hand, apply a pinching pressure to the soft, fleshy web between the thumb and forefinger on the other hand.

Abdomen. Experts at Harvard Medical School recommend psychotherapy options, such as Cognitive Behavioral Therapy, relaxation techniques, and hypnosis when stress slows or disrupts digestion and cases pain and other gastrointestinal symptoms.

Feet. A brisk foot rub elevates your body's oxytocin, a feel good hormone.

Full Body Stress Relief

Breathing. Effective stress relief varies among individuals. However, breathing works for everyone. According to the American Institute for Stress (AIS), breathing has true head-to-toe stress relieving benefits. It increases the supply of oxygen to your brain, which stimulates your parasympathetic nervous system and promotes a state of calm. It also slows your metabolism, heart rate, breathing rate, and blood pressure, and increases your levels of nitric oxide, an important biological regulator. The AIS recommends focused abdominal breathing for 20 to 30 minutes daily.

Prayers. Pray five times a day (salat). It makes you feel relax and comfortable.

Exercise. It releases endorphins, lowers stress, and increases your energy.

Yoga. Yoga is an all-around good stress buster and certain poses work well to relieve stress in certain areas. For example, the triangle pose, cat/cow, and extended cat stretch help relieve back pain.

Laugh. It's true: laughter is the best medicine. Laughter produces immediate stress relief and, over time, laughing improves your immune system and reduces pain.

When you need immediate and accessible stress relief, Helpguide.org recommends engaging one or more of your senses. Whether it's sight, sound, touch, taste, or hearing, you'll know which works best for soothing your nerves.

An Ounce of Prevention

Of course, the best way to reduce stress is to prevent it in the first place.

• Exercise regularly
• Sleep 7 to 8 hours daily
• Eat properly
• Simplify your life
• Manage your time wisely and take breaks
• Avoid excess caffeine and other stimulants
• Quit smoking

Would You Try Hypnosis for Anxiety?

Anxiety is a stressful, debilitating condition. Fortunately, there are many non-pharmaceutical ways to manage and reduce anxiety. For example, according to Gerard V. Sunnen, MD, hypnosis is a potent anti-anxiety tool. Dr. Sunnen is a physician and psychiatrist who regularly incorporates medical hypnotherapy into patient care.

Hypnosis and Anxiety                  

When you are anxious, your brain sends you unbidden and stressful messages, such as "everyone is looking at me." Hypnotherapy helps you change these anxiety-producing messages. It may also help you understand the root of your anxiety.

Hypnosis.org defines hypnosis as a heightened state of suggestibility, such that you accept suggestions from your hypnotist as true, and the suggestions effect your beliefs, habits, perceptions, and behaviors in varying degrees, according to how deeply you are hypnotized.

Hypnotic induced relaxation uses wording and imagery to reduce anxiety. During relaxation, your breathing slows, your blood pressure drops, and you have a sense of calm and well being. You focus and concentrate intensely so you minimize your awareness of peripheral activity around you. At the same time, you still feel your presence and are aware of your interactions with your hypnotist. While therapeutic hypnotists typically perform hypnosis, you can also hypnotize yourself with similar counting methods, progressive relaxation activities, or purposeful imagery.

Despite what you see in performance hypnotisms, which aim to entertain, you do not lose control while under hypnosis and you won't do anything you wouldn't be comfortable doing in your normal state.

A hypnotic session begins with a hypnotic induction, or ritual, that helps you formalize the transition to a more focused state of consciousness. The induction organizes and structures the hypnotic process so you can use the trance state most efficiently.

Brain imaging studies that compare the brains of people under hypnosis to their normal state show altered activity in the brain area associated with emotion and cognition in those individuals who respond to suggestions. Imaging also shows lowered activity in the brain associated with resting, daydream, or letting the mind wander.

Hypnosis can help reduced both generalized anxiety and situation-specific anxiety. For example, the results of a study of self-hypnotic relaxation in an outpatient clinical setting (subjects were women undergoing breast biopsy) were consistent with other studies. Eighty nine percent of the surgical patients benefited from adding hypnosis. Furthermore, they found that most patients can be hypnotized enough to benefit clinically. In anxiety-producing medical situations, hypnosis offers a safe, drug-free, and low- (or no) cost way to reduce pain and anxiety.