Anger Management: How to Keep Your Temper in Check
Everyone gets mad, but it's important to recognize when your anger has gotten out of control and it may be time to get professional help.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
It’s just a fact of life that sometimes you're going to get angry. But if your anger is excessive, you may require anger therapy to help keep your emotions in check. How do you know whether your anger is over the top and if anger management might be helpful to you?
“I would say that what is really important is for a person to really know themselves,” says Elena Moser, LCSW, a therapist in private practice and clinical director of the Women’s Therapy Center in El Cerrito, Calif. “If you have tended to get in trouble, interpersonally, by impulsively expressing anger, I would say hold off on expressing anger and give yourself time to cool off or talk it over. If you are the kind of person who has held back and rarely expresses anger, then you really need to think about why you are so hesitant and to practice expressing your angry feelings.
”Moser believes that expressing anger is necessary for your emotional health. But if you are having problems doing it tactfully, here are some tips to help you control your anger when it flares. Before reacting:
Think about your goal. Do you want to tell someone to stop a particular behavior that's making you angry, or are you trying to get them out of your life for good?
Consider any power differences. Expressing anger at your boss is different from doing so with a peer or an employee. You want to tailor your approach to the person you're talking to.
Strive for clear communication. “Blasting someone rarely gets you what you want,” says Moser. Instead, try and highlight your ideas about how you may be able to resolve the situation.
Practice. If you need a dry run with a neutral listener before talking to the person who's made you angry, ask a friend to help and go for it. Anger therapy can also be a good place to role play such a situation. Health and Anger ManagementFaced with conflicting news and advice about how healthy it is to express anger, many women don’t know whether to throw a plate at the wall, take a walk, or reach for a glass of wine. There are some very good reasons to learn how to manage your temper, including:
Anger management could prevent injury. Data from 2,517 people who were admitted to the hospital due to injury in 2006 showed that about one-third felt irritable before the injury occurred, and one out of five admitted that they felt either angry or hostile. Men were at greater risk of injury while angry than women, though it's something to be cautious about no matter your gender.
Anger management could help your heart. A recent study of 62 people with implanted defibrillators demonstrated that recalling anger-sparking events increased the chance that their heartbeats would become uneven (a condition known as arrhythmia) over the next three years. Other studies have shown that frequent and intense feelings of anger increase the risk of heart disease over the course of a decade.
Anger avoidance. Of interest to those who have a tendency to swallow their anger but then brood about the situation later: continuing to replay the events can actually lead to more anger and depression, according to a study of 52 married couples in Washington State. This is more likely to be a problem for women than men, however. Do You Need Anger Therapy?Getting angry when the situation calls for it is one thing; excessive anger is quite another. But how do you know if you need therapy for a problem with anger and aggression? Here are some signs that you may need help:
You have had trouble with the law because of impulsive actions.
You have unstable or broken relationships because of how you speak to people.
You lose jobs because of poor communication skills.
“If you think you have a problem, talk to someone you trust — a friend or family member," says Moser. Then consider talking to a therapist. "Therapy is a great place to come in and reflect on your personal situation,” she says.
Remember, expressing anger is important and healthy, but you have a choice about how you do it. If anger is a problem for you now, a little anger management therapy can help you gain control over your emotions so you can react more appropriately as an anger-inducing situation arises
Wednesday, May 27, 2009
Work Hard!
Do the Work! I love when I see people getting excited about doing the work that will help them reach their goals! Most people have no real concept of how strong they are or what their potential is. My workouts are tough because I know you're strong enough to do them! (And of course, because they have to be to work!) I set out to kick your butt, knowing that you'll only get stronger — and the stronger you get physically, the stronger you will become in every other way. Here's what one member has to say on my Message Boards about doing my program's hard work.
Hey, just wanted to check in with everybody before getting ready for work. I'm all sweaty after doing my awesome circuits and could use the cool down time here before hitting the shower. LOL
I know what you mean about the level 2 exercises... when I first saw those Russian Twist things my first thought was, 'No way!' Then I actually tried them and found that with much grunting and sweating, I could do them! It was the best feeling ever and I will be forever grateful to Jillian for making up a program that inspires me to reach heights I never thought I could reach.
Tomorrow is my rest day, but more importantly, it is my half day at work so I've got a massage scheduled for the afternoon — I can't wait! Gonna do an hour of hard-core cardio late tonight after I get home from work so I know I'm gonna earn that massage.
Hope everyone has a great day and I can't wait to see how well everyone has done on our weigh-in day! – SueDeNym
Hey, just wanted to check in with everybody before getting ready for work. I'm all sweaty after doing my awesome circuits and could use the cool down time here before hitting the shower. LOL
I know what you mean about the level 2 exercises... when I first saw those Russian Twist things my first thought was, 'No way!' Then I actually tried them and found that with much grunting and sweating, I could do them! It was the best feeling ever and I will be forever grateful to Jillian for making up a program that inspires me to reach heights I never thought I could reach.
Tomorrow is my rest day, but more importantly, it is my half day at work so I've got a massage scheduled for the afternoon — I can't wait! Gonna do an hour of hard-core cardio late tonight after I get home from work so I know I'm gonna earn that massage.
Hope everyone has a great day and I can't wait to see how well everyone has done on our weigh-in day! – SueDeNym
Taking A Break from Caregiving
Self-Care for the Depression Caregiver
To be a better caregiver for a loved one with depression, you need to devote some time to yourself.
By Linda Parent
Medically reviewed by Christine Wilmsen Craig, MD
Living with someone suffering from depression can be stressful, and the demands of caring for a person with depression can be overwhelming. For Lucy, a Montreal mother whose daughter suffered from depression at an early age, some moments were particularly difficult: "I used to sit in my bath and cry when I was too overwhelmed," she says. The best way to meet these challenges, and be able to give the best care possible, is to take care of yourself and do everything you can to stay healthy and strong.
Understanding Depression Makes Caregiving Easier Understanding these facts about depression may help both you and the person you care for.
Someone with depression may sometimes appear hostile, irritable, or like they are rejecting you. Don't take it personally; try to understand that it's part of the illness.
Depression involves biological, psychological, and interpersonal components and is not a sign of weakness or personal failure.
Try to adopt a tone that makes the depressed person feel in control. For example, ask if they are interested in an activity instead of suggesting the activity.
Encourage the person to respect scheduled appointments with professionals; do not accept responsibility or blame for missed appointments.
The state of the person living with depression should improve within a few months once treatment begins. Remember that depression treatment is normally effective; stay optimistic.
Encourage the person you are taking care of to participate in activities or outings, but don't insist.
Notice and praise them when they improve at certain tasks.
You can only do so much; be realistic about your capabilities.
Trust your judgment; choose the tasks you can confidently do, and do not feel guilty about the ones you can't or won't.
Care for the Caregiver Here are ways to give yourself a little TLC and stay physically and emotionally fit:
Remain active outside of your caregiving role; make time for activities you enjoy.
Accept support from family and friends.
Maintain a list of respite providers; learn about other services or support groups that may be able to assist you.
Share your feelings and accept that you can feel angry, sad, or frustrated; don't be hard on yourself for being human.
Make sure you have plenty of rest; find time to relax — force yourself if you have to.
Eat well so that you have sufficient energy and are able to remain alert.
Learn how to reduce stress through activities like meditation, yoga or tai chi.
Think positive and make the most of good moments.
Get Outside Help If You Need It If you are caring for someone in your own family, support groups or family therapy may help you or other family members deal with the situation. Says Basheer Lotfi-Fard, MD, child and adolescent psychiatry fellow at the McGaw Medical Center of Northwestern University and Children's Memorial Hospital in Chicago, "Every community is going to be different, but the National Alliance on Mental Illness has local chapters throughout the country and a lot of free classes, as well as very good information on their Web pages about different conditions and treatment for mental health."
How to Recognize Depression in Yourself Eventually, as a caregiver, you may suffer from such stress or negativity that you may feel extreme sadness and be emotionally overwhelmed. If these feelings last for more than a few days, consult your doctor. Be alert to the symptoms of depression, which include changes in appetite or sleep patterns, tiredness or lack of energy, loss of interest in friends or activities you normally enjoy, and feeling unusually angry or irritable. Remember that support is important and that taking care of yourself through exercise, healthy eating, and plenty of rest should help you while you are living with and caring for someone suffering from depression.
To be a better caregiver for a loved one with depression, you need to devote some time to yourself.
By Linda Parent
Medically reviewed by Christine Wilmsen Craig, MD
Living with someone suffering from depression can be stressful, and the demands of caring for a person with depression can be overwhelming. For Lucy, a Montreal mother whose daughter suffered from depression at an early age, some moments were particularly difficult: "I used to sit in my bath and cry when I was too overwhelmed," she says. The best way to meet these challenges, and be able to give the best care possible, is to take care of yourself and do everything you can to stay healthy and strong.
Understanding Depression Makes Caregiving Easier Understanding these facts about depression may help both you and the person you care for.
Someone with depression may sometimes appear hostile, irritable, or like they are rejecting you. Don't take it personally; try to understand that it's part of the illness.
Depression involves biological, psychological, and interpersonal components and is not a sign of weakness or personal failure.
Try to adopt a tone that makes the depressed person feel in control. For example, ask if they are interested in an activity instead of suggesting the activity.
Encourage the person to respect scheduled appointments with professionals; do not accept responsibility or blame for missed appointments.
The state of the person living with depression should improve within a few months once treatment begins. Remember that depression treatment is normally effective; stay optimistic.
Encourage the person you are taking care of to participate in activities or outings, but don't insist.
Notice and praise them when they improve at certain tasks.
You can only do so much; be realistic about your capabilities.
Trust your judgment; choose the tasks you can confidently do, and do not feel guilty about the ones you can't or won't.
Care for the Caregiver Here are ways to give yourself a little TLC and stay physically and emotionally fit:
Remain active outside of your caregiving role; make time for activities you enjoy.
Accept support from family and friends.
Maintain a list of respite providers; learn about other services or support groups that may be able to assist you.
Share your feelings and accept that you can feel angry, sad, or frustrated; don't be hard on yourself for being human.
Make sure you have plenty of rest; find time to relax — force yourself if you have to.
Eat well so that you have sufficient energy and are able to remain alert.
Learn how to reduce stress through activities like meditation, yoga or tai chi.
Think positive and make the most of good moments.
Get Outside Help If You Need It If you are caring for someone in your own family, support groups or family therapy may help you or other family members deal with the situation. Says Basheer Lotfi-Fard, MD, child and adolescent psychiatry fellow at the McGaw Medical Center of Northwestern University and Children's Memorial Hospital in Chicago, "Every community is going to be different, but the National Alliance on Mental Illness has local chapters throughout the country and a lot of free classes, as well as very good information on their Web pages about different conditions and treatment for mental health."
How to Recognize Depression in Yourself Eventually, as a caregiver, you may suffer from such stress or negativity that you may feel extreme sadness and be emotionally overwhelmed. If these feelings last for more than a few days, consult your doctor. Be alert to the symptoms of depression, which include changes in appetite or sleep patterns, tiredness or lack of energy, loss of interest in friends or activities you normally enjoy, and feeling unusually angry or irritable. Remember that support is important and that taking care of yourself through exercise, healthy eating, and plenty of rest should help you while you are living with and caring for someone suffering from depression.
Wednesday, May 20, 2009
Sugar Substitutes
As our waistlines widen, many of us are looking for low-cal sugar substitutes. And we want them to be chemical free. Learn about the latest natural sweeteners and how to include them in your diet. Plus, test your sugar IQ with our quiz…
Whether you're trying to slim down or managing diabetes, a sweet tooth can derail the most determined dieter. More than 194 million Americans use sugar substitutes. And as consumer demand for “natural” products increases, so does our preference for chemical-free sweeteners.
“Consumers are rushing to natural sugar substitutes because natural foods are the trend,” says Keri M. Gans, R.D., a New York nutrition consultant and spokeswoman for the American Dietetic Association.
“People automatically think they are better for you because they are natural.”
The truth is, natural sugar substitutes aren’t any better or worse than artificial ones, Gans says.
True, sweeteners like agave and stevia are made from natural sources (a fruit or plant) and most have fewer calories than sugar. They don’t carry the inconclusive concerns about potentially cancer-causing chemicals linked to some artificial sweeteners on supermarket shelves.
But any sugar substitute, natural or artificial, is OK only if you have a healthy diet, Gans says.
"Are you eating plenty of fruits, vegetables, whole grains and low-fat dairy?" she asks. "Because no sugar alternatives can substitute for a healthy diet.”
If you’re trying to control your calories or are skittish about artificial sugar swaps, it makes sense to try natural substitutes. Here’s a guide to the newest natural sugar substitutes out there:
Agave nectar (brand name: Xagave)What it is: Agave nectar, or syrup, comes from the Mexican agave cactus, tapped from the plant like maple syrup. “Agave is popular because it’s so sweet you don’t have to use much at all,” Gans says.
How it affects us: Developed in the 1990s, agave nectar is made of 10% glucose and 90% fructose. But the latter isn’t similar to high-fructose corn syrup. This is the natural form of fructose, which is absorbed by the body more slowly. That means it won’t give you the energy swings a candy bar does. It also contains iron, calcium, potassium and magnesium, which is more than you can say for sugar. Agave nectar may have 60 calories per tablespoon (compared to sugar’s 45), but it’s sweeter so you don’t need to use as much.
How to use it: Use only 3/4 cup of agave nectar for every cup of sugar. It’s ideal in drinks, smoothies, salad dressings and baking, in part because it dissolves well. Try it on cereal or in any recipe that calls for maple syrup. Reduce a conventional recipe’s oven temperature by 25 degrees if you bake with agave.
Erythritol (brand names: ZSweet, Zerose)What it is: Erythritol is a sugar alcohol (or polyol), one of several chemical compounds related to sugar. This low-calorie wonder (it has 95% fewer calories than sugar) is found in fruits, some mushrooms and fermented foods such as wine and soy sauce. The substitute is made from plant sugars that have been fermented.
How it affects us: This easy-to-digest sugar alcohol is getting lots of attention because of the way it differs from its sugar alcohol brethren, such as sorbitol, maltitol and xylitol. Those are only partially absorbed by the small intestine before they move into the large intestine.
Erythritol is almost completely absorbed in the small intestine, passing into the blood and excreted largely unchanged in urine. The benefits: It has the least effect on blood sugar of any sugar alcohol and, if taken in excess, it’s not as prone to cause bloating or stomach discomfort. It also has almost no calories or carbohydrates.
How to use it: For every cup of sugar, use 1-1/4 cups of erythritol. Erythritol, which leaves a cooling feeling in your mouth, is available in granulated and powdered form.
In general, use the powder: The granulated form stays gritty unless you dissolve it in water. You can diminish that effect by pulverizing it in a blender. Granulated is a good choice if you’re making chocolate candy or brownies.Maltitol (brand names: Nature Sweet, Sensato Maltitol)What it is: Maltitol is erythritol’s sugar alcohol cousin. A low-calorie bulk sweetener, it is almost as sweet as sugar with only half the calories.
How it affects us: Unlike sugar, maltitol won’t rot your teeth; it simply doesn’t interact with the bacteria in your mouth as sugar does. But because maltitol is absorbed slowly, eating too much can cause diarrhea, gas and bloating.
How to use it: Available as crystals or powder, maltitol should be used in the same amount as sugar or powdered sugar. Maltitol works especially well in candy, but also in chocolates, baked goods and ice cream. Unlike erythritol, it has only a slight cooling effect in your mouth and adds a creamy quality to food.
Stevia (brand names: PureVia, Truvia)What it is: This no-calorie sweetener is made from rebiana, which is found in the leaves of a South American plant. Truvia and PureVia are partial stevia products, made from a highly purified stevia extract approved by the Food and Drug Administration (FDA) this year. Both products also contain erythritol, which provides their bulk.
How it affects us: Stevia has little effect on blood sugar and may even improve the body’s ability to absorb glucose.
How to use it: For every cup of sugar, use one teaspoon of stevia powder or liquid. Stevia is 300 times sweeter than sugar and has a slight licorice aftertaste. But because PureVia and Truvia are cut with erythritol, they’re a lot weaker than pure stevia: Use one stick of PureVia or one packet of Truvia for every two teaspoons of sugar. These are easiest to use as tabletop sugars for coffee or iced tea.
In recipes, try using a mix of sugar, maple syrup or honey and stevia. And remember: You’ll be using far less stevia than sugar. Combine it with another natural sugar substitute, xylitol (below), to cut its slightly bitter taste. If using pure stevia (as opposed to PureVia or Truvia), start with just a little and add to taste. If cooking with PureVia or Truvia, you can find conversion charts on the product Web sites.
Xylitol (brand name: XyloSweet)What it is: Xylitol is a naturally occurring sugar substitute in many fruits and vegetables, such as berries, corn and mushrooms. Our bodies produce it too. For commercial production, it’s extracted from birch, corn and some berries. Like erythritol, it’s a sugar alcohol.
How it affects us: Xylitol is a boon to teeth, lowering tooth decay and the formation of plaque. It may help prevent ear and sinus infections, perhaps because it inhibits bacteria. Xylitol also appears to boost the immune system. And it’s diabetic-friendly, with less effect on blood sugar than regular sugar. But if you take in more than 5 to 6 tablespoons a day, it will cause bloating and diarrhea. However, your body will adjust the longer you use it.
How to use it: Xylitol has the same bulk and sweetness as sugar with one-third fewer calories. It absorbs liquids more readily than sugar, so adjust your recipes accordingly. You can use it in pies, cookies, cakes and sauces.
What’s Your Sugar IQ?Too much of the sweet stuff could give you BIG problems, namely with the scale. Take this quiz to test your sugar IQ.
Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Provided by:
Whether you're trying to slim down or managing diabetes, a sweet tooth can derail the most determined dieter. More than 194 million Americans use sugar substitutes. And as consumer demand for “natural” products increases, so does our preference for chemical-free sweeteners.
“Consumers are rushing to natural sugar substitutes because natural foods are the trend,” says Keri M. Gans, R.D., a New York nutrition consultant and spokeswoman for the American Dietetic Association.
“People automatically think they are better for you because they are natural.”
The truth is, natural sugar substitutes aren’t any better or worse than artificial ones, Gans says.
True, sweeteners like agave and stevia are made from natural sources (a fruit or plant) and most have fewer calories than sugar. They don’t carry the inconclusive concerns about potentially cancer-causing chemicals linked to some artificial sweeteners on supermarket shelves.
But any sugar substitute, natural or artificial, is OK only if you have a healthy diet, Gans says.
"Are you eating plenty of fruits, vegetables, whole grains and low-fat dairy?" she asks. "Because no sugar alternatives can substitute for a healthy diet.”
If you’re trying to control your calories or are skittish about artificial sugar swaps, it makes sense to try natural substitutes. Here’s a guide to the newest natural sugar substitutes out there:
Agave nectar (brand name: Xagave)What it is: Agave nectar, or syrup, comes from the Mexican agave cactus, tapped from the plant like maple syrup. “Agave is popular because it’s so sweet you don’t have to use much at all,” Gans says.
How it affects us: Developed in the 1990s, agave nectar is made of 10% glucose and 90% fructose. But the latter isn’t similar to high-fructose corn syrup. This is the natural form of fructose, which is absorbed by the body more slowly. That means it won’t give you the energy swings a candy bar does. It also contains iron, calcium, potassium and magnesium, which is more than you can say for sugar. Agave nectar may have 60 calories per tablespoon (compared to sugar’s 45), but it’s sweeter so you don’t need to use as much.
How to use it: Use only 3/4 cup of agave nectar for every cup of sugar. It’s ideal in drinks, smoothies, salad dressings and baking, in part because it dissolves well. Try it on cereal or in any recipe that calls for maple syrup. Reduce a conventional recipe’s oven temperature by 25 degrees if you bake with agave.
Erythritol (brand names: ZSweet, Zerose)What it is: Erythritol is a sugar alcohol (or polyol), one of several chemical compounds related to sugar. This low-calorie wonder (it has 95% fewer calories than sugar) is found in fruits, some mushrooms and fermented foods such as wine and soy sauce. The substitute is made from plant sugars that have been fermented.
How it affects us: This easy-to-digest sugar alcohol is getting lots of attention because of the way it differs from its sugar alcohol brethren, such as sorbitol, maltitol and xylitol. Those are only partially absorbed by the small intestine before they move into the large intestine.
Erythritol is almost completely absorbed in the small intestine, passing into the blood and excreted largely unchanged in urine. The benefits: It has the least effect on blood sugar of any sugar alcohol and, if taken in excess, it’s not as prone to cause bloating or stomach discomfort. It also has almost no calories or carbohydrates.
How to use it: For every cup of sugar, use 1-1/4 cups of erythritol. Erythritol, which leaves a cooling feeling in your mouth, is available in granulated and powdered form.
In general, use the powder: The granulated form stays gritty unless you dissolve it in water. You can diminish that effect by pulverizing it in a blender. Granulated is a good choice if you’re making chocolate candy or brownies.Maltitol (brand names: Nature Sweet, Sensato Maltitol)What it is: Maltitol is erythritol’s sugar alcohol cousin. A low-calorie bulk sweetener, it is almost as sweet as sugar with only half the calories.
How it affects us: Unlike sugar, maltitol won’t rot your teeth; it simply doesn’t interact with the bacteria in your mouth as sugar does. But because maltitol is absorbed slowly, eating too much can cause diarrhea, gas and bloating.
How to use it: Available as crystals or powder, maltitol should be used in the same amount as sugar or powdered sugar. Maltitol works especially well in candy, but also in chocolates, baked goods and ice cream. Unlike erythritol, it has only a slight cooling effect in your mouth and adds a creamy quality to food.
Stevia (brand names: PureVia, Truvia)What it is: This no-calorie sweetener is made from rebiana, which is found in the leaves of a South American plant. Truvia and PureVia are partial stevia products, made from a highly purified stevia extract approved by the Food and Drug Administration (FDA) this year. Both products also contain erythritol, which provides their bulk.
How it affects us: Stevia has little effect on blood sugar and may even improve the body’s ability to absorb glucose.
How to use it: For every cup of sugar, use one teaspoon of stevia powder or liquid. Stevia is 300 times sweeter than sugar and has a slight licorice aftertaste. But because PureVia and Truvia are cut with erythritol, they’re a lot weaker than pure stevia: Use one stick of PureVia or one packet of Truvia for every two teaspoons of sugar. These are easiest to use as tabletop sugars for coffee or iced tea.
In recipes, try using a mix of sugar, maple syrup or honey and stevia. And remember: You’ll be using far less stevia than sugar. Combine it with another natural sugar substitute, xylitol (below), to cut its slightly bitter taste. If using pure stevia (as opposed to PureVia or Truvia), start with just a little and add to taste. If cooking with PureVia or Truvia, you can find conversion charts on the product Web sites.
Xylitol (brand name: XyloSweet)What it is: Xylitol is a naturally occurring sugar substitute in many fruits and vegetables, such as berries, corn and mushrooms. Our bodies produce it too. For commercial production, it’s extracted from birch, corn and some berries. Like erythritol, it’s a sugar alcohol.
How it affects us: Xylitol is a boon to teeth, lowering tooth decay and the formation of plaque. It may help prevent ear and sinus infections, perhaps because it inhibits bacteria. Xylitol also appears to boost the immune system. And it’s diabetic-friendly, with less effect on blood sugar than regular sugar. But if you take in more than 5 to 6 tablespoons a day, it will cause bloating and diarrhea. However, your body will adjust the longer you use it.
How to use it: Xylitol has the same bulk and sweetness as sugar with one-third fewer calories. It absorbs liquids more readily than sugar, so adjust your recipes accordingly. You can use it in pies, cookies, cakes and sauces.
What’s Your Sugar IQ?Too much of the sweet stuff could give you BIG problems, namely with the scale. Take this quiz to test your sugar IQ.
Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Provided by:
Rebelling Against GOD
Psalm 78:40-72
How often they rebelled against him in the wilderness and grieved him in the desert! They tested God again and again, and provoked the Holy One of Israel. They did not keep in mind his power, or the day when he redeemed them from the foe; when he displayed his signs in Egypt, and his miracles in the fields of Zoan. He turned their rivers to blood, so that they could not drink of their streams. He sent among them swarms of flies, which devoured them, and frogs, which destroyed them. He gave their crops to the caterpillar, and the fruit of their labor to the locust. He destroyed their vines with hail, and their sycamores with frost. He gave over their cattle to the hail, and their flocks to thunderbolts. He let loose on them his fierce anger, wrath, indignation, and distress, a company of destroying angels. He made a path for his anger; he did not spare them from death, but gave their lives over to the plague. He struck all the firstborn in Egypt, the first issue of their strength in the tents of Ham. Then he led out his people like sheep, and guided them in the wilderness like a flock. He led them in safety, so that they were not afraid; but the sea overwhelmed their enemies. And he brought them to his holy hill, to the mountain that his right hand had won. He drove out nations before them; he apportioned them for a possession and settled the tribes of Israel in their tents. Yet they tested the Most High God, and rebelled against him. They did not observe his decrees, but turned away and were faithless like their ancestors; they twisted like a treacherous bow. For they provoked him to anger with their high places; they moved him to jealousy with their idols. When God heard, he was full of wrath, and he utterly rejected Israel. He abandoned his dwelling at Shiloh, the tent where he dwelt among mortals, and delivered his power to captivity, his glory to the hand of the foe. He gave his people to the sword, and vented his wrath on his heritage. Fire devoured their young men, and their girls had no marriage song. Their priests fell by the sword, and their widows made no lamentation. Then the Lord awoke as from sleep, like a warrior shouting because of wine. He put his adversaries to rout; he put them to everlasting disgrace. He rejected the tent of Joseph, he did not choose the tribe of Ephraim; but he chose the tribe of Judah, Mount Zion, which he loves. He built his sanctuary like the high heavens, like the earth, which he has founded forever. He chose his servant David, and took him from the sheepfolds; from tending the nursing ewes he brought him to be the shepherd of his people Jacob, of Israel, his inheritance. With upright heart he tended them, and guided them with skillful hand.
How often they rebelled against him in the wilderness and grieved him in the desert! They tested God again and again, and provoked the Holy One of Israel. They did not keep in mind his power, or the day when he redeemed them from the foe; when he displayed his signs in Egypt, and his miracles in the fields of Zoan. He turned their rivers to blood, so that they could not drink of their streams. He sent among them swarms of flies, which devoured them, and frogs, which destroyed them. He gave their crops to the caterpillar, and the fruit of their labor to the locust. He destroyed their vines with hail, and their sycamores with frost. He gave over their cattle to the hail, and their flocks to thunderbolts. He let loose on them his fierce anger, wrath, indignation, and distress, a company of destroying angels. He made a path for his anger; he did not spare them from death, but gave their lives over to the plague. He struck all the firstborn in Egypt, the first issue of their strength in the tents of Ham. Then he led out his people like sheep, and guided them in the wilderness like a flock. He led them in safety, so that they were not afraid; but the sea overwhelmed their enemies. And he brought them to his holy hill, to the mountain that his right hand had won. He drove out nations before them; he apportioned them for a possession and settled the tribes of Israel in their tents. Yet they tested the Most High God, and rebelled against him. They did not observe his decrees, but turned away and were faithless like their ancestors; they twisted like a treacherous bow. For they provoked him to anger with their high places; they moved him to jealousy with their idols. When God heard, he was full of wrath, and he utterly rejected Israel. He abandoned his dwelling at Shiloh, the tent where he dwelt among mortals, and delivered his power to captivity, his glory to the hand of the foe. He gave his people to the sword, and vented his wrath on his heritage. Fire devoured their young men, and their girls had no marriage song. Their priests fell by the sword, and their widows made no lamentation. Then the Lord awoke as from sleep, like a warrior shouting because of wine. He put his adversaries to rout; he put them to everlasting disgrace. He rejected the tent of Joseph, he did not choose the tribe of Ephraim; but he chose the tribe of Judah, Mount Zion, which he loves. He built his sanctuary like the high heavens, like the earth, which he has founded forever. He chose his servant David, and took him from the sheepfolds; from tending the nursing ewes he brought him to be the shepherd of his people Jacob, of Israel, his inheritance. With upright heart he tended them, and guided them with skillful hand.
Prayer Works
James 5:13-18
The Prayer of Faith(Cp 1 Kings 18.41—46)Are any among you suffering? They should pray. Are any cheerful? They should sing songs of praise. Are any among you sick? They should call for the elders of the church and have them pray over them, anointing them with oil in the name of the Lord. The prayer of faith will save the sick, and the Lord will raise them up; and anyone who has committed sins will be forgiven. Therefore confess your sins to one another, and pray for one another, so that you may be healed. The prayer of the righteous is powerful and effective. Elijah was a human being like us, and he prayed fervently that it might not rain, and for three years and six months it did not rain on the earth. Then he prayed again, and the heaven gave rain and the earth yielded its harvest. Note: Today's Gospel reading is Luke 12:22-31. Find a Bible transla
The Prayer of Faith(Cp 1 Kings 18.41—46)Are any among you suffering? They should pray. Are any cheerful? They should sing songs of praise. Are any among you sick? They should call for the elders of the church and have them pray over them, anointing them with oil in the name of the Lord. The prayer of faith will save the sick, and the Lord will raise them up; and anyone who has committed sins will be forgiven. Therefore confess your sins to one another, and pray for one another, so that you may be healed. The prayer of the righteous is powerful and effective. Elijah was a human being like us, and he prayed fervently that it might not rain, and for three years and six months it did not rain on the earth. Then he prayed again, and the heaven gave rain and the earth yielded its harvest. Note: Today's Gospel reading is Luke 12:22-31. Find a Bible transla
Tuesday, May 19, 2009
Are You An Enabler?
Are You An Addiction Enabler?
Denying a person you love a request for money isn't easy, even if you know she'll use it to buy drugs or alcohol. By learning how to say no, you are doing your part to help her face her addiction.
By Krisha McCoy, MS
Medically reviewed by Niya Jones, MD, MPH
Print Email
When you have a friend or family member who has an addiction, you may find that you have to practice "tough love." This means that when you are asked for money that could very well go toward buying drugs or alcohol, you will have to say no.
Since you care for your loved one, you may be tempted to agree to the request. But the best thing you can do is stand strong, remember that this person needs your help to get better, and simply say the word: "No."
Addiction: Are You an Enabler? "Don't feel guilty, because you are doing them good by saying no," advises Thomas Kosten, MD, Jay H. Waggoner chair and founder of the division of substance abuse at Baylor College of Medicine in Houston, Texas. "It doesn't mean that they are going to say 'thank you,' though,” Dr. Kosten warns.
While you may not be able to control all the external factors that afford your loved one access to drugs or alcohol, you can certainly control your role in the process.
Think about the things that you do for your loved one with the addiction. Do you:
Provide money that may be helping fund their substance abuse?
Allow the addict to come back and live with you even though he isn't complying with addiction treatment?
Cover for her when she misses work or school?
Provide transportation to places where he may be engaging in substance abuse?
Continue to help with legal troubles related to the addiction?
Keep quiet when the person is disruptive or abusive?
If you answered "yes" to even one question, you may be contributing to your loved one's addiction.
Enablers are not just family members. They can be neighbors, teachers, co-workers, even therapists. Enablers aren’t protecting the addict from harm; they are actually contributing to the addiction.
Addiction: Stopping the Enabler Cycle Once you realize that you are enabling your loved one's addiction, it’s time to put your foot down.Try taking these steps:
Talk about it. Instead of just saying no, discuss why you don't want to provide the money or do other favors. "Say, 'We've got to do something about this,'" suggests Kosten, and talk about your specific concerns.
Stay strong. Your loved one may be very persistent about needing money or other assistance from you. Expect this, and make a pact with yourself to resist the desire to “help.”
Set limits. Use saying no as an opportunity to set limits and steer your loved one toward getting help for the addiction. By withholding money, transportation, or other favors until your loved one seeks help, you are doing your part to help fix the problem. You may very well feel guilty when you say no because you care for the person deeply and only want to help. But remember that by saying no, you are doing the best thing you can to help your loved one accept the negative consequences of addiction, which is an important step toward recovery.
Last Updated: 04/20/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Articles in Addiction Caregiving
Encouraging a Loved One to Get Help for Addiction
Enforcing Treatment for Substance Abuse
Finding Help for Addicted Adolescents
Addiction: Staging an Intervention
Recognizing an Addiction Relapse
Are You An Addiction Enabler?
When Adult Addiction Affects Children
Helping Your Loved One Avoid a Relapse
Denying a person you love a request for money isn't easy, even if you know she'll use it to buy drugs or alcohol. By learning how to say no, you are doing your part to help her face her addiction.
By Krisha McCoy, MS
Medically reviewed by Niya Jones, MD, MPH
Print Email
When you have a friend or family member who has an addiction, you may find that you have to practice "tough love." This means that when you are asked for money that could very well go toward buying drugs or alcohol, you will have to say no.
Since you care for your loved one, you may be tempted to agree to the request. But the best thing you can do is stand strong, remember that this person needs your help to get better, and simply say the word: "No."
Addiction: Are You an Enabler? "Don't feel guilty, because you are doing them good by saying no," advises Thomas Kosten, MD, Jay H. Waggoner chair and founder of the division of substance abuse at Baylor College of Medicine in Houston, Texas. "It doesn't mean that they are going to say 'thank you,' though,” Dr. Kosten warns.
While you may not be able to control all the external factors that afford your loved one access to drugs or alcohol, you can certainly control your role in the process.
Think about the things that you do for your loved one with the addiction. Do you:
Provide money that may be helping fund their substance abuse?
Allow the addict to come back and live with you even though he isn't complying with addiction treatment?
Cover for her when she misses work or school?
Provide transportation to places where he may be engaging in substance abuse?
Continue to help with legal troubles related to the addiction?
Keep quiet when the person is disruptive or abusive?
If you answered "yes" to even one question, you may be contributing to your loved one's addiction.
Enablers are not just family members. They can be neighbors, teachers, co-workers, even therapists. Enablers aren’t protecting the addict from harm; they are actually contributing to the addiction.
Addiction: Stopping the Enabler Cycle Once you realize that you are enabling your loved one's addiction, it’s time to put your foot down.Try taking these steps:
Talk about it. Instead of just saying no, discuss why you don't want to provide the money or do other favors. "Say, 'We've got to do something about this,'" suggests Kosten, and talk about your specific concerns.
Stay strong. Your loved one may be very persistent about needing money or other assistance from you. Expect this, and make a pact with yourself to resist the desire to “help.”
Set limits. Use saying no as an opportunity to set limits and steer your loved one toward getting help for the addiction. By withholding money, transportation, or other favors until your loved one seeks help, you are doing your part to help fix the problem. You may very well feel guilty when you say no because you care for the person deeply and only want to help. But remember that by saying no, you are doing the best thing you can to help your loved one accept the negative consequences of addiction, which is an important step toward recovery.
Last Updated: 04/20/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Articles in Addiction Caregiving
Encouraging a Loved One to Get Help for Addiction
Enforcing Treatment for Substance Abuse
Finding Help for Addicted Adolescents
Addiction: Staging an Intervention
Recognizing an Addiction Relapse
Are You An Addiction Enabler?
When Adult Addiction Affects Children
Helping Your Loved One Avoid a Relapse
Cake on cover-up. Lather on lotion. Itch. Scratch. Sound familiar? If you wish you could shed like a snake and start anew, we can help. Learn how to live with the skin you’re in. Plus, find out if you’re skin-care savvy with our quiz…
Makeup, long sleeves and tights are a woman’s best friends when she suffers from blotchy, red, inflamed skin. But it’s time to stop hiding. New topical treatments and a better understanding of environmental triggers can help ease your epidermis.
Check out these 6 common skin problems and soothing solutions:
1. AcneWhat is it? Acne comes in several forms, all of which we’d rather avoid:
Comedones: Commonly known as whiteheads or blackheads
Papules: Raised bumps
Pustules: Red, tender bumps with pus at the tip
Nodules: Large, solid and painful bumps
Cysts: Large, pus-filled lumps beneath the skin that can cause scars
All acne is caused by an overproduction of oil (or sebum), shedding of dead skin and bacteria buildup. Certain medications, hormones and heredity also may be to blame.
Who gets it? Pimples are for teenagers, right? Wrong. Acne is also a common problem for women in their 20s, 30s and beyond.
More than 17 million adults have acne, the American Dermatology Association says.
“It is always surprising to people when they get acne at an older age even though it is common,” says Jeffrey Weinberg, M.D., director of clinical research in the department of dermatology at Beth Israel Medical Center in New York.
Those with higher risk include teenagers, women two to seven days before their periods, pregnant women and people using certain medications, including oral and injected steroids, such as cortisone.
How to get relief: Despite your mother’s warnings about chocolate and French fries, foods don’t cause acne.
Your best bet? Avoid common triggers such as greasy or oily substances in cosmetics and hair products and irritants that rub against your body, such as bicycle helmets, backpacks or telephones. And don’t scrub your face harshly – instead use a non-comedogenic cleanser, like Cetaphil or Neutroena, he says.
The best choices of non-comedogenic oils include almond, olive, evening primrose. Stay away from oils made from coconut, wheat germ and cocoa butter.
If clear skin is elusive despite your best efforts, visit a dermatologist. He or she will treat your acne on an ongoing basis, Weinberg says. Here’s how:
For mild acne: topical medications, such as benzoyl peroxide or salicylic acid
Inflammatory acne: oral medications such as antibiotics
Severe acne with deep cysts: isotretinoin (Accutane) is a common treatment. But this oral drug can cause birth defects, so women of child-bearing age should use it cautiously.
Oral contraceptives (especially Ortho-Cyclen and Ortho Tri-Cyclen) also can clear up some women’s skin, as can chemical peels and microdermabrasion. And laser- and light-based therapies can get to the root of the cause by damaging the sebaceous glands and reducing oil production.
2. Dermatitis What is it? Dermatitis applies to any inflammation of the skin. This annoying condition comes in three varieties:
Seborrheic dermatitis: A common scalp condition that causes scaly, itchy red skin and dandruff.
Atopic dermatitis: Also called eczema. (See No. 3, below.)
Contact dermatitis: A rash caused by an irritant. If you use a new laundry detergent and get a rash – that’s dermatitis.
Who gets it? Anyone at any age: “Contact dermatitis is caused by an allergic reaction or irritation to common things as nickel, fragrance in detergents, food preservatives, formaldehyde, rubber in shoes and contact lens solutions,” Weinberg says.
How to get relief: A hunt-and-kill approach is most effective in dealing with contact dermatitis.
Find the irritating agent causing the rash and eliminate it. In the meantime, hydrocortisone and other steroidal creams may help the redness and itching. It can take two to four weeks to clear up.
If seborrheic dermatitis has you brushing flakes off your shoulders, try a medicated shampoo containing ketoconazole, tar, pyrithione zinc, selenium sulfide or salicylic acid. If problems persist, ask your doctor about prescription-strength versions and steroid lotions.
3. EczemaWhat is it? Eczema – a type of dermatitis – is a hypersensitivity of the skin “that affects about 5% to 12% of the population,” Weinberg says.
Its first symptom is usually intense itching, followed by a patchy, flaky, scaly rash. Eczema can appear anywhere.
“It is referred to as the ‘itch that rashes,’” says Linda Stein Gold, M.D., director of clinical research of the department of dermatology at Henry Ford Hospital in Detroit, Mich. “Scratching, though, definitely makes symptoms worse.”
Who gets it? People with hay fever and allergies often suffer from eczema. It usually begins in childhood and can be a lifelong problem. Although some are lucky and only have one bout with eczema, others struggle repeatedly to ease its uncomfortable symptoms. With hand eczema, which is hard to control, your fingers and palms appear red, scaly and inflamed, Gold says. Skin cracks can develop and irritants and allergens can make it worse.
How to get relief : “The best thing that you can do is avoid irritants,” Gold says.
Watch for eczema triggers including soaps, detergents, creams, perfumes bacteria, jewelry, sweating, clothing, emotional or mental stress.
Anything that causes sweating can make the condition worse, so skip the gym during a flare-up.
Stock up on gentle soaps and moisturizers: Gold recommends Cetaphil, Aveeno, Oil of Olay or Neutrogena. Your doctor also can prescribe topical steroids to control the itching.
And take short, warm – not hot – showers because heat can also aggravate it, Weinberg says.
4. Keratosis What is it? There are two types – actinic keratosis (AK) and seborrheic keratosis, says Leon Kircik, M.D., clinical associate professor of dermatology at Indiana University School of Medicine.
Actinic keratosis (AK) appears as red scaly patches on the face and can be precancerous.
On the other hand, seborrheic keratosis is among the most common noncancerous skin conditions. Its dark brown patches have a ‘stuck-on’ appearance,” he says.
Who gets it? AK affects mostly adults and results from sun exposure, Kircik says.
Research shows that p53 – a mutant protein found in sun-damaged cells – is present in more than 90% of people with AK and squamous cell carcinoma (a type of skin cancer), according to the American Dermatology Association.
Seborrheic keratosis is also common in adults. Its cause is unknown, but genetics may play a role, the Mayo Clinic reports.
How to get relief: The best defense against AK is a good offense. Don’t go near a tanning bed, cover up in the sun and use sunscreen. The lesions can be removed by freezing, cutting or burning. Topical creams also may help.
Seborrheic keratosis doesn’t require treatment. But if you don’t like its appearance, dermatologists can remove them as they do AK lesions.
5. PsoriasisWhat is it? Psoriasis is a chronic condition characterized by thick, scaly patches most often in the folds of elbows and knees. About 1%-2% of the population has psoriasis, Weinberg says.
The disease involves your immune system – specifically T cells, which travel throughout the body fighting foreign substances, such as viruses and bacteria.
In psoriasis sufferers, the T cells attack healthy skin cells, which makes the skin’s top layer regenerate too quickly – before dead skin and white blood cells can slough off.
Psoriasis skin patches range from small, scaly dots to large, major eruptions that are itchy and sore. Some people also have psoriasis arthritis, which causes joint pain, stiffness and swelling along with skin symptoms.
Who gets it? Psoriasis often runs in families. About a third of people with psoriasis have a close relative with the condition, the Mayo Clinic reports.
Infections, such as strep or thrush, can set off outbreaks. Other triggers include scrapes, bug bites, stress, cold weather, smoking, heavy alcohol consumption and certain drugs such as beta blockers, Weinberg says.
How to get relief: There’s no cure, and severe psoriasis cases are hard to treat, he says. It can return even after being dormant for long periods.
Still, several options may provide relief:
Bathe daily with bath oil, Epsom salts or colloidal oatmeal in lukewarm water.
Apply heavy ointment-based moisturizer.
Avoid alcohol and watch for other triggers.
Ask your doctor about topical creams. Corticosteroids can help mild to moderate psoriasis – they slow skin growth by suppressing the immune system. Vitamin D creams reduce inflammation and stop skin cells from reproducing. And topical retinoids – developed for acne – can normalize DNA activity in the skin, as does the drug anthralin.
Get small amounts of sunlight. UVB phototherapy, PUVA (psoralen, a chemical that makes skin more sensitive to light, plus ultraviolet) and laser therapies through a doctor’s office also can be effective.
The final line of attack is oral medication. Because these drugs are so potent, many are used only for short periods to give sufferers a break in the cycle.
6. RosaceaWhat is it? It’s a chronic inflammatory skin condition that causes redness and small, pus-filled bumps on the face.
“It usually involves the center of the face and, in about 50% of cases, the eyes can be involved with burning or a gritty feeling,” Gold says.
A rare form of rosacea called rhinophyma – most common in men – is characterized by an enlarged oil glands and thick bumps on the nose. The cause is unknown, and for most people, it comes and goes.
Who gets it? Does your face turn pink at the first sign of anxiety? You may have rosacea.
“Often referred to as ‘adult acne,’ rosacea is seen in people who flush or blush easily,” Gold says.
Others with a higher risk include people with light hair and skin and between 30 and 60 years old, menopausal women, and those with a family history of rosacea.
How to get relief: Anything that dilates the blood vessels can make rosacea worse, Kircik says. “This includes excessive sun exposure, hot foods, hot drinks alcohol, and showers.” Also avoid harsh facial products with alcohol and rubbing the face.
There is no cure, but topical and oral medications may ease it. In severe cases, your doctor may prescribe Accutane (isotretinoin).
Check out the Skin Disorders Health Center and our 6 Nasty Skin Conditions Slideshow. Are You Skin-Care Savvy?If your skin-care knowledge could barely fill a pillbox, you need a refresher course. Do you know how to put your best face forward? Find out now with our skin-care quiz. Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
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In some cases Epsom Salts are suggested with no explaination. People in general don't know we live with organic sulfur depleation. Epsom Salt restores sulfer levels in the body. Another great sourc...
Makeup, long sleeves and tights are a woman’s best friends when she suffers from blotchy, red, inflamed skin. But it’s time to stop hiding. New topical treatments and a better understanding of environmental triggers can help ease your epidermis.
Check out these 6 common skin problems and soothing solutions:
1. AcneWhat is it? Acne comes in several forms, all of which we’d rather avoid:
Comedones: Commonly known as whiteheads or blackheads
Papules: Raised bumps
Pustules: Red, tender bumps with pus at the tip
Nodules: Large, solid and painful bumps
Cysts: Large, pus-filled lumps beneath the skin that can cause scars
All acne is caused by an overproduction of oil (or sebum), shedding of dead skin and bacteria buildup. Certain medications, hormones and heredity also may be to blame.
Who gets it? Pimples are for teenagers, right? Wrong. Acne is also a common problem for women in their 20s, 30s and beyond.
More than 17 million adults have acne, the American Dermatology Association says.
“It is always surprising to people when they get acne at an older age even though it is common,” says Jeffrey Weinberg, M.D., director of clinical research in the department of dermatology at Beth Israel Medical Center in New York.
Those with higher risk include teenagers, women two to seven days before their periods, pregnant women and people using certain medications, including oral and injected steroids, such as cortisone.
How to get relief: Despite your mother’s warnings about chocolate and French fries, foods don’t cause acne.
Your best bet? Avoid common triggers such as greasy or oily substances in cosmetics and hair products and irritants that rub against your body, such as bicycle helmets, backpacks or telephones. And don’t scrub your face harshly – instead use a non-comedogenic cleanser, like Cetaphil or Neutroena, he says.
The best choices of non-comedogenic oils include almond, olive, evening primrose. Stay away from oils made from coconut, wheat germ and cocoa butter.
If clear skin is elusive despite your best efforts, visit a dermatologist. He or she will treat your acne on an ongoing basis, Weinberg says. Here’s how:
For mild acne: topical medications, such as benzoyl peroxide or salicylic acid
Inflammatory acne: oral medications such as antibiotics
Severe acne with deep cysts: isotretinoin (Accutane) is a common treatment. But this oral drug can cause birth defects, so women of child-bearing age should use it cautiously.
Oral contraceptives (especially Ortho-Cyclen and Ortho Tri-Cyclen) also can clear up some women’s skin, as can chemical peels and microdermabrasion. And laser- and light-based therapies can get to the root of the cause by damaging the sebaceous glands and reducing oil production.
2. Dermatitis What is it? Dermatitis applies to any inflammation of the skin. This annoying condition comes in three varieties:
Seborrheic dermatitis: A common scalp condition that causes scaly, itchy red skin and dandruff.
Atopic dermatitis: Also called eczema. (See No. 3, below.)
Contact dermatitis: A rash caused by an irritant. If you use a new laundry detergent and get a rash – that’s dermatitis.
Who gets it? Anyone at any age: “Contact dermatitis is caused by an allergic reaction or irritation to common things as nickel, fragrance in detergents, food preservatives, formaldehyde, rubber in shoes and contact lens solutions,” Weinberg says.
How to get relief: A hunt-and-kill approach is most effective in dealing with contact dermatitis.
Find the irritating agent causing the rash and eliminate it. In the meantime, hydrocortisone and other steroidal creams may help the redness and itching. It can take two to four weeks to clear up.
If seborrheic dermatitis has you brushing flakes off your shoulders, try a medicated shampoo containing ketoconazole, tar, pyrithione zinc, selenium sulfide or salicylic acid. If problems persist, ask your doctor about prescription-strength versions and steroid lotions.
3. EczemaWhat is it? Eczema – a type of dermatitis – is a hypersensitivity of the skin “that affects about 5% to 12% of the population,” Weinberg says.
Its first symptom is usually intense itching, followed by a patchy, flaky, scaly rash. Eczema can appear anywhere.
“It is referred to as the ‘itch that rashes,’” says Linda Stein Gold, M.D., director of clinical research of the department of dermatology at Henry Ford Hospital in Detroit, Mich. “Scratching, though, definitely makes symptoms worse.”
Who gets it? People with hay fever and allergies often suffer from eczema. It usually begins in childhood and can be a lifelong problem. Although some are lucky and only have one bout with eczema, others struggle repeatedly to ease its uncomfortable symptoms. With hand eczema, which is hard to control, your fingers and palms appear red, scaly and inflamed, Gold says. Skin cracks can develop and irritants and allergens can make it worse.
How to get relief : “The best thing that you can do is avoid irritants,” Gold says.
Watch for eczema triggers including soaps, detergents, creams, perfumes bacteria, jewelry, sweating, clothing, emotional or mental stress.
Anything that causes sweating can make the condition worse, so skip the gym during a flare-up.
Stock up on gentle soaps and moisturizers: Gold recommends Cetaphil, Aveeno, Oil of Olay or Neutrogena. Your doctor also can prescribe topical steroids to control the itching.
And take short, warm – not hot – showers because heat can also aggravate it, Weinberg says.
4. Keratosis What is it? There are two types – actinic keratosis (AK) and seborrheic keratosis, says Leon Kircik, M.D., clinical associate professor of dermatology at Indiana University School of Medicine.
Actinic keratosis (AK) appears as red scaly patches on the face and can be precancerous.
On the other hand, seborrheic keratosis is among the most common noncancerous skin conditions. Its dark brown patches have a ‘stuck-on’ appearance,” he says.
Who gets it? AK affects mostly adults and results from sun exposure, Kircik says.
Research shows that p53 – a mutant protein found in sun-damaged cells – is present in more than 90% of people with AK and squamous cell carcinoma (a type of skin cancer), according to the American Dermatology Association.
Seborrheic keratosis is also common in adults. Its cause is unknown, but genetics may play a role, the Mayo Clinic reports.
How to get relief: The best defense against AK is a good offense. Don’t go near a tanning bed, cover up in the sun and use sunscreen. The lesions can be removed by freezing, cutting or burning. Topical creams also may help.
Seborrheic keratosis doesn’t require treatment. But if you don’t like its appearance, dermatologists can remove them as they do AK lesions.
5. PsoriasisWhat is it? Psoriasis is a chronic condition characterized by thick, scaly patches most often in the folds of elbows and knees. About 1%-2% of the population has psoriasis, Weinberg says.
The disease involves your immune system – specifically T cells, which travel throughout the body fighting foreign substances, such as viruses and bacteria.
In psoriasis sufferers, the T cells attack healthy skin cells, which makes the skin’s top layer regenerate too quickly – before dead skin and white blood cells can slough off.
Psoriasis skin patches range from small, scaly dots to large, major eruptions that are itchy and sore. Some people also have psoriasis arthritis, which causes joint pain, stiffness and swelling along with skin symptoms.
Who gets it? Psoriasis often runs in families. About a third of people with psoriasis have a close relative with the condition, the Mayo Clinic reports.
Infections, such as strep or thrush, can set off outbreaks. Other triggers include scrapes, bug bites, stress, cold weather, smoking, heavy alcohol consumption and certain drugs such as beta blockers, Weinberg says.
How to get relief: There’s no cure, and severe psoriasis cases are hard to treat, he says. It can return even after being dormant for long periods.
Still, several options may provide relief:
Bathe daily with bath oil, Epsom salts or colloidal oatmeal in lukewarm water.
Apply heavy ointment-based moisturizer.
Avoid alcohol and watch for other triggers.
Ask your doctor about topical creams. Corticosteroids can help mild to moderate psoriasis – they slow skin growth by suppressing the immune system. Vitamin D creams reduce inflammation and stop skin cells from reproducing. And topical retinoids – developed for acne – can normalize DNA activity in the skin, as does the drug anthralin.
Get small amounts of sunlight. UVB phototherapy, PUVA (psoralen, a chemical that makes skin more sensitive to light, plus ultraviolet) and laser therapies through a doctor’s office also can be effective.
The final line of attack is oral medication. Because these drugs are so potent, many are used only for short periods to give sufferers a break in the cycle.
6. RosaceaWhat is it? It’s a chronic inflammatory skin condition that causes redness and small, pus-filled bumps on the face.
“It usually involves the center of the face and, in about 50% of cases, the eyes can be involved with burning or a gritty feeling,” Gold says.
A rare form of rosacea called rhinophyma – most common in men – is characterized by an enlarged oil glands and thick bumps on the nose. The cause is unknown, and for most people, it comes and goes.
Who gets it? Does your face turn pink at the first sign of anxiety? You may have rosacea.
“Often referred to as ‘adult acne,’ rosacea is seen in people who flush or blush easily,” Gold says.
Others with a higher risk include people with light hair and skin and between 30 and 60 years old, menopausal women, and those with a family history of rosacea.
How to get relief: Anything that dilates the blood vessels can make rosacea worse, Kircik says. “This includes excessive sun exposure, hot foods, hot drinks alcohol, and showers.” Also avoid harsh facial products with alcohol and rubbing the face.
There is no cure, but topical and oral medications may ease it. In severe cases, your doctor may prescribe Accutane (isotretinoin).
Check out the Skin Disorders Health Center and our 6 Nasty Skin Conditions Slideshow. Are You Skin-Care Savvy?If your skin-care knowledge could barely fill a pillbox, you need a refresher course. Do you know how to put your best face forward? Find out now with our skin-care quiz. Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Provided by:
Rate This Article:
Currently 3/5 Stars.
1
2
3
4
5
(Votes: 204) (Avg: 4.61)
In some cases Epsom Salts are suggested with no explaination. People in general don't know we live with organic sulfur depleation. Epsom Salt restores sulfer levels in the body. Another great sourc...
Thursday, May 14, 2009
Your Support Network
Building Your Mental Health Support Network
Find out how support from friends, family, and other sources can help prevent recurrences of mental health issues and give you the positive reinforcement you need.
By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH
Print Email
A strong support network can help ground you emotionally, and provide you with ideas for problem-solving. But people with mental health problems often have a hard time reaching out, in no small part because they may be part of families with poor communication skills. Fortunately, there are many resources for creating a support network to provide the assistance you need.
Your Support Network: Reaching Out to Friends and Family
“Mental illness is very isolating. There is a lot of stigma. You can be isolated from your family, from your friends, from your employer,” says Eileen Ryan, co-director of the Depression and Bipolar Support Alliance chapter in New Orleans. Ryan has been coordinating bi-monthly support groups in the New Orleans area since 2001.
“If you don’t have people close to you, you might go off the deep end, but if people close to you can ask if you have been sleeping, if you have been taking your meds, if they can talk to you in that window of rationality, it can be lifesaving. That’s the Catch-22 of mental illness — you might not know when it’s going bad,” says Ryan.
A formal support network can serve this purpose as well. A study of 120 people with bipolar disorder compared structured support groups to informal support groups and found that those in the structured groups with trained leaders were less likely to have a return of severe symptoms. This is probably because the group leader was able to identify early signs of recurrence and provide help. People in the structured groups were also more likely to keep taking their prescribed medications.
This study also found that when caregivers and family members learn about helping patients and coping with mental health concerns in a support group setting, they are better able to prevent mental health crises. Patients whose spouse or other primary caregiver joined a support group were less likely to have a recurrence of severe manic symptoms.
Reaching out to loved ones may be difficult for you. You may feel that people will think less of you if they know you have a mental illness; you may be embarrassed by something you did or said to them before you were diagnosed; or, you may anticipate a negative, critical, or overly emotional response. Start by asking for just two things they can do to help you:
To let you know if they see signs that your mental illness is returning.
To join a support group to learn about living with mental illness.
Your Support Network: Seeking Support Online
For some people, online support is very helpful. There are a number of reasons for going online to get support, such as having a mental health concern that you don’t want to discuss with family and friends. A survey of 85 people who were members of online support groups for trichotillomania (TTM), or chronic hair pulling, revealed that close to one third had never told their family about their disorder, but that they found information about symptoms and treatments, as well as the friendships they formed through the TTM support groups, very helpful.
Your Support Network: Learning to Communicate
People with mental illness and their families may need to learn new communication habits. Studies show that people who live in families where communication is often hostile, critical, or overly emotional are at higher risk of experiencing a relapse of their mental illness. Finding ways to break the “attack-counter attack” mode of communication is essential before you can reasonably ask for help.
You and your family may need to practice:
Diplomatically making requests for change
Rationally evaluating the pros and cons of a suggestion
Giving both praise and constructive criticism
Active listening
If your family needs help learning these skills, or is unwilling to practice healthier communication, speak with a mental health professional about how to deal with the situation.
Your Support Network: How Much Information Is Too Much?
Ryan notes that the guidelines for sharing in a group focus on confidentiality, openness, and the use of "I-statements," which means talking about what you are going through solely from your own perspective. These rules should guide conversation with anyone about your mental health status.
It may take some time to learn the boundaries of sharing information with others and asking for help. Participation in support groups can help you identify when your requests to family and friends are excessive, notes Ryan, who says group members often have practical tips to offer about how to handle these situations as they arise.
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Wednesday, May 13, 2009
Is Your Lack of Thyroid Activity Making U Fat?
Is Your Thyroid Gland Making You Fat? Hypothyroidism, or underactive thyroid, has become a bit of a hot topic since Oprah's revelation of having "blown out" her thyroid gland. I can relate — the same thing happened to me. The truth is, thyroid problems are very common. It's estimated that 27 million Americans have some kind of thyroid imbalance, but less than half of them know it. The most common cause of hypothyroidism is Hashimoto's thyroiditis, a hereditary condition in which the immune system attacks the thyroid. Hashimoto's thyroiditis is seven times more common in women than in men.
Your thyroid is a butterfly-shaped gland located in your neck, just below your Adam's apple. This gland produces thyroid hormone, which helps control the rate at which your body burns calories (as well as your heart rate, body temperature, digestion, fertility, mood, and a host of other functions). When thyroid hormones become imbalanced — either too high or too low — chemical reactions all over the body are thrown off. An underactive thyroid can lower your energy and make you feel sluggish, and you can pile on extra pounds that you can't blame on a poor diet or lack of exercise.
The good news is that my eating plan can help support your thyroid so it can get to work burning some fat for you. And for people with hypothyroidism, treatment can work wonders — since I started my thyroid medication, I'm back down to my fighting weight, which I maintain with moderate effort. I still exercise and follow my own diet advice, but I'm not killing myself in the gym or starving my body.
If you feel your energy is always low or the pounds just don't seem to come off no matter what you do, talk to your doctor about whether you might have hypothyroidism — identifying and treating a thyroid imbalance could be just what you need to get back on track.
Your thyroid is a butterfly-shaped gland located in your neck, just below your Adam's apple. This gland produces thyroid hormone, which helps control the rate at which your body burns calories (as well as your heart rate, body temperature, digestion, fertility, mood, and a host of other functions). When thyroid hormones become imbalanced — either too high or too low — chemical reactions all over the body are thrown off. An underactive thyroid can lower your energy and make you feel sluggish, and you can pile on extra pounds that you can't blame on a poor diet or lack of exercise.
The good news is that my eating plan can help support your thyroid so it can get to work burning some fat for you. And for people with hypothyroidism, treatment can work wonders — since I started my thyroid medication, I'm back down to my fighting weight, which I maintain with moderate effort. I still exercise and follow my own diet advice, but I'm not killing myself in the gym or starving my body.
If you feel your energy is always low or the pounds just don't seem to come off no matter what you do, talk to your doctor about whether you might have hypothyroidism — identifying and treating a thyroid imbalance could be just what you need to get back on track.
Be Positive!
Friday May 01
Tune In to The Doctors!On Monday, be sure to watch The Doctors! I'll be on to share advice from my book, Master Your Metabolism, about what foods help and hurt your metabolism. If you missed my last appearance, I got in on the action with the Bartendaz, a New York youth group that has acrobatic moves. Check it out now! And check The Doctors' Web site for local listings so you know when to tune in Monday.
FRIDAY: FEELING GOOD Retrain Yourself to Think Positive A key element of changing your attitude is changing your self-talk, or internal monologue. Your self-talk is that chattering conversation you have with yourself all day long, whether you are aware of it or not. It's the voice in your head that says, "I'm too fat" or "I'm not good enough." I don't need to go on, do I? You know what I'm talking about!
It's this kind of useless negativity that keeps you from being the best that you can be. Well, it's time to turn it around once and for all. You need to retrain yourself to think positive!
Imagine what would happen if you changed the dialogue so that it sounded more like this: "I can lose weight and be healthy, exercise to the best of my ability, and get stronger and better at it every time I do it." Your self-talk can make the difference between happiness and despair, success and failure. I can promise you that if you start making your self-talk more positive and affirming — and less defeatist and self-depreciating — your whole life will change for the better.
Tune In to The Doctors!On Monday, be sure to watch The Doctors! I'll be on to share advice from my book, Master Your Metabolism, about what foods help and hurt your metabolism. If you missed my last appearance, I got in on the action with the Bartendaz, a New York youth group that has acrobatic moves. Check it out now! And check The Doctors' Web site for local listings so you know when to tune in Monday.
FRIDAY: FEELING GOOD Retrain Yourself to Think Positive A key element of changing your attitude is changing your self-talk, or internal monologue. Your self-talk is that chattering conversation you have with yourself all day long, whether you are aware of it or not. It's the voice in your head that says, "I'm too fat" or "I'm not good enough." I don't need to go on, do I? You know what I'm talking about!
It's this kind of useless negativity that keeps you from being the best that you can be. Well, it's time to turn it around once and for all. You need to retrain yourself to think positive!
Imagine what would happen if you changed the dialogue so that it sounded more like this: "I can lose weight and be healthy, exercise to the best of my ability, and get stronger and better at it every time I do it." Your self-talk can make the difference between happiness and despair, success and failure. I can promise you that if you start making your self-talk more positive and affirming — and less defeatist and self-depreciating — your whole life will change for the better.
Wednesday, April 15, 2009
ADHD can be alleviated with exercise.
How Exercise Helps With ADHD Symptoms
Exercise increases chemicals in the brain called dopamine and serotonin, which regulate emotions like mood and anger. For people with ADHD, that means their attention spans, focus, and even sleep patterns, may improve.
By Jean Rothman
Medically reviewed by Kevin O. Hwang, MD, MPH
Print Email
Exercise is great for people with attention deficit hyperactivity disorder (ADHD). For starters, exercise increases the levels of brain chemicals called dopamine and serotonin, which are lower in people with ADHD.
ADHD and Exercise: How it Helps
“Dopamine and serotonin are enzymes that help people feel good,” says Frank Coppola, a New York City-based ADHD coach. “They regulate things like mood, attention, and anger. So having more rather than less definitely helps someone with ADHD.”
Exercise also helps with alertness and sleep patterns, which can be problems in ADHD, Coppola says. “Exercising tires your body, so you sleep better and feel more focused and alert the next day.”
Exercise helps you relax and quiet your mind as well. “Exercise helps cut down your chance of depression, which can accompany ADHD. It increases oxygen to the brain, improves your eating habits and can help with weight loss,” Coppola says. Learn more about ADHD and anger management skills.
ADHD and Exercise: Affordable Therapy
You can join a gym or hire a personal trainer, but there are many inexpensive, even cheap ways to exercise. You might buy exercise videos or DVDs, or just get out there and move.
For example you can:
Walk
Run
Dance
Swim
Bike
Yoga
Hike
Rollerblade
Stretch
Weight train
ADHD and Exercise: Get Disciplined
“What’s hard for people with ADHD, and of course other people, too, is having the discipline to make exercise a part of their life,” says Coppola. “I believe that doing something for 30 days can create a new habit so that’s the approach I suggest.”
According to Coppola, the first 10 days are usually the hardest. “A rocket launch uses 85% of its fuel on the ground,” says Coppola. “Look at your first 10 days as your launch time.”
Start by setting reasonable goals for yourself. Exercise 10 or 15 minutes daily for those first 10 days. You eventually want to reach 30 minutes a day to maintain the benefits for people with ADHD.
Around the sixth day, the body starts to react. “Your body gets used to the exercise and starts to want it. This makes it a little easier to stick with your exercising,” explains Coppola.
After 10 to 20 days you will feel it if you miss a session.
As you stick with it, you’ll find that during the next 20 to 30 days your body really starts to crave the exercise,” adds Coppola.
ADHD and Exercise: Mix it up
Since people with ADHD can be easily bored without diversity, it’s a good idea to vary the kind of exercise you do. Here are more of Coppola’s suggestions:
If you walk one day, you might want to take a bike ride the next.
If you’ve been exercising in the morning, you might want to exercise in the evening.
Try breaking your 30-minute workout into two 15-minute periods.
Having an exercise buddy is another way to stay motivated.
If you don’t stick with your exercise plan, don’t beat yourself up, as people with ADHD are prone to do. “Just say ‘okay’ and start again,” Coppola says.
ADHD and Exercise: Getting Kids Moving
Children with ADHD also need to exercise. Just as with adults, exercise increases dopamine and serotonin levels in kids, helping them be more alert and attentive, and tires them out at night, helping with sleep problems.
“Most schools have gym classes or sports teams,” Coppola says. “If your child isn’t getting exercise at school, offer them the chance of after-school activities such as gymnastics, karate, or soccer.”
All in all, exercise is a great prescription for ADHD. So strap on those rollerblades, get out your yoga mat, put on your walking shoes, and have a good time. It’ll feel good.
Last reviewed: March 17, 2009 Last updated: March 20, 2009This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Return to Adult ADHD Daily Management Center
Last Updated: 03/10/2009
Exercise increases chemicals in the brain called dopamine and serotonin, which regulate emotions like mood and anger. For people with ADHD, that means their attention spans, focus, and even sleep patterns, may improve.
By Jean Rothman
Medically reviewed by Kevin O. Hwang, MD, MPH
Print Email
Exercise is great for people with attention deficit hyperactivity disorder (ADHD). For starters, exercise increases the levels of brain chemicals called dopamine and serotonin, which are lower in people with ADHD.
ADHD and Exercise: How it Helps
“Dopamine and serotonin are enzymes that help people feel good,” says Frank Coppola, a New York City-based ADHD coach. “They regulate things like mood, attention, and anger. So having more rather than less definitely helps someone with ADHD.”
Exercise also helps with alertness and sleep patterns, which can be problems in ADHD, Coppola says. “Exercising tires your body, so you sleep better and feel more focused and alert the next day.”
Exercise helps you relax and quiet your mind as well. “Exercise helps cut down your chance of depression, which can accompany ADHD. It increases oxygen to the brain, improves your eating habits and can help with weight loss,” Coppola says. Learn more about ADHD and anger management skills.
ADHD and Exercise: Affordable Therapy
You can join a gym or hire a personal trainer, but there are many inexpensive, even cheap ways to exercise. You might buy exercise videos or DVDs, or just get out there and move.
For example you can:
Walk
Run
Dance
Swim
Bike
Yoga
Hike
Rollerblade
Stretch
Weight train
ADHD and Exercise: Get Disciplined
“What’s hard for people with ADHD, and of course other people, too, is having the discipline to make exercise a part of their life,” says Coppola. “I believe that doing something for 30 days can create a new habit so that’s the approach I suggest.”
According to Coppola, the first 10 days are usually the hardest. “A rocket launch uses 85% of its fuel on the ground,” says Coppola. “Look at your first 10 days as your launch time.”
Start by setting reasonable goals for yourself. Exercise 10 or 15 minutes daily for those first 10 days. You eventually want to reach 30 minutes a day to maintain the benefits for people with ADHD.
Around the sixth day, the body starts to react. “Your body gets used to the exercise and starts to want it. This makes it a little easier to stick with your exercising,” explains Coppola.
After 10 to 20 days you will feel it if you miss a session.
As you stick with it, you’ll find that during the next 20 to 30 days your body really starts to crave the exercise,” adds Coppola.
ADHD and Exercise: Mix it up
Since people with ADHD can be easily bored without diversity, it’s a good idea to vary the kind of exercise you do. Here are more of Coppola’s suggestions:
If you walk one day, you might want to take a bike ride the next.
If you’ve been exercising in the morning, you might want to exercise in the evening.
Try breaking your 30-minute workout into two 15-minute periods.
Having an exercise buddy is another way to stay motivated.
If you don’t stick with your exercise plan, don’t beat yourself up, as people with ADHD are prone to do. “Just say ‘okay’ and start again,” Coppola says.
ADHD and Exercise: Getting Kids Moving
Children with ADHD also need to exercise. Just as with adults, exercise increases dopamine and serotonin levels in kids, helping them be more alert and attentive, and tires them out at night, helping with sleep problems.
“Most schools have gym classes or sports teams,” Coppola says. “If your child isn’t getting exercise at school, offer them the chance of after-school activities such as gymnastics, karate, or soccer.”
All in all, exercise is a great prescription for ADHD. So strap on those rollerblades, get out your yoga mat, put on your walking shoes, and have a good time. It’ll feel good.
Last reviewed: March 17, 2009 Last updated: March 20, 2009This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Return to Adult ADHD Daily Management Center
Last Updated: 03/10/2009
Tuesday, March 31, 2009
BiPolar Swings in Decision Making
Bipolar Disorder and Decision Making
When in a manic mood, people with bipolar disorder can act recklessly. Here's how to take responsibility and manage your emotions.
By Malinda Gibbons-Gwyn
Medically reviewed by Niya Jones, MD, MPH
Print Email
The dramatic mood swings of bipolar disorder can interfere with your ability to make good choices, particularly during a manic episode. Symptoms of depression include intense sadness, emotional indifference, fatigue, and feelings of despair, whereas mania often causes restlessness, anxiety, irritability, and impulsive behavior.
One recent study explored decision-making skills among manic patients. Study participants were given the Iowa Gambling Task, a psychological test that involves picking cards from different decks with the goal of winning money. Manic participants chose more cards from the decks of cards deemed "risky" than other people and did not learn from their mistakes as easily. The researchers found that manic people made poor decisions because of an inability to understand the consequences.
During a manic period, people with bipolar disorder often have impaired judgment and act recklessly. People with bipolar disorder often do not recognize just how ill they are (a condition known as anosognosia) and may blame their problems on outside factors.
One patient, a teacher in Pittsburgh named Susan, says she had trouble learning to take responsibility for her actions. Her "past faults and mistakes are too numerous to name," she says.
"Admitting that I am wrong is so painfully difficult," she notes. "Yet I have had occasions to [apologize], and there have been those who have received it warmly."
Bipolar Disorder: Partners and a Plan Experts recommend that a person with bipolar disorder have a care team in place. Care partners — friends, family and trusted health-care providers — can help steer you away from the triggers that lead to manic episodes; if an episode does occur, they can help you take responsibility for your actions.
When you are not depressed or manic, make a pact with someone you trust. If you have a manic episode, tell that person to intervene by:
Helping you avoid situations that intensify mood swings
Providing feedback on your mood and behavior
Giving you constant reassurance
Contacting your doctor to make an appointment or to talk about treatment
Having such a plan will not only help you avoid mistakes, it will also help you cope with mistakes even if you do make them. You and the care partners can agree on additional parameters that are relevant to your personal circumstances.
According to Gary Sachs, MD, an associate professor in psychiatry at Harvard Medical School and director of the Bipolar Clinic and Research Program at Massachusetts General Hospital in Boston: "You cannot rely exclusively on yourself and have much hope; you must have a plan in writing and care partners in place. This process is like physical exercise — if you keep working on it, you will be able to do it sooner or later. You have to work at the process."
If you have bipolar disorder, he says, realize that your perception of a given situation may be biased and that you must have someone to help you "see accurately."
Bipolar Disorder: Communication Jair Soares, MD, professor of psychiatry at the University of North Carolina School of Medicine and director of the UNC Center of Excellence for Research and Treatment of Bipolar Disorders, says it is important to communicate honestly with your care partners after an episode. "When you are doing well, have a good conversation about the things that were done or said," he says. This is also a good time to review your bipolar treatment with your doctor or therapist and admit past mistakes.
Bipolar Disorder: Support Groups It may be helpful for you and your care partners to join a support group. Organizations such as the National Alliance on Mental Illness (NAMI) provide helpful information for people with bipolar disorder.
Of course, the best way to avoid making the same mistakes during future episodes is by recognizing the mistakes you have made in the past. When you realize you are experiencing familiar symptoms of mania (talking too quickly, not sleeping or eating well, needing instant gratification), be sure to contact your doctor or therapist as soon as possible.
Last Updated: 03/06/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Articles in Bipolar Management
Self-Help Strategies for Bipolar Disorder
Bipolar Disorder and Money Management
Weight Gain and Bipolar Medications
Bipolar Disorder and Pregnancy: What Are the Risks?
Bipolar Disorder and Creativity: What's the Connection?
Bipolar Disorder and Addiction: The Dual Diagnosis
Bipolar Disorder and Sleep Problems
When in a manic mood, people with bipolar disorder can act recklessly. Here's how to take responsibility and manage your emotions.
By Malinda Gibbons-Gwyn
Medically reviewed by Niya Jones, MD, MPH
Print Email
The dramatic mood swings of bipolar disorder can interfere with your ability to make good choices, particularly during a manic episode. Symptoms of depression include intense sadness, emotional indifference, fatigue, and feelings of despair, whereas mania often causes restlessness, anxiety, irritability, and impulsive behavior.
One recent study explored decision-making skills among manic patients. Study participants were given the Iowa Gambling Task, a psychological test that involves picking cards from different decks with the goal of winning money. Manic participants chose more cards from the decks of cards deemed "risky" than other people and did not learn from their mistakes as easily. The researchers found that manic people made poor decisions because of an inability to understand the consequences.
During a manic period, people with bipolar disorder often have impaired judgment and act recklessly. People with bipolar disorder often do not recognize just how ill they are (a condition known as anosognosia) and may blame their problems on outside factors.
One patient, a teacher in Pittsburgh named Susan, says she had trouble learning to take responsibility for her actions. Her "past faults and mistakes are too numerous to name," she says.
"Admitting that I am wrong is so painfully difficult," she notes. "Yet I have had occasions to [apologize], and there have been those who have received it warmly."
Bipolar Disorder: Partners and a Plan Experts recommend that a person with bipolar disorder have a care team in place. Care partners — friends, family and trusted health-care providers — can help steer you away from the triggers that lead to manic episodes; if an episode does occur, they can help you take responsibility for your actions.
When you are not depressed or manic, make a pact with someone you trust. If you have a manic episode, tell that person to intervene by:
Helping you avoid situations that intensify mood swings
Providing feedback on your mood and behavior
Giving you constant reassurance
Contacting your doctor to make an appointment or to talk about treatment
Having such a plan will not only help you avoid mistakes, it will also help you cope with mistakes even if you do make them. You and the care partners can agree on additional parameters that are relevant to your personal circumstances.
According to Gary Sachs, MD, an associate professor in psychiatry at Harvard Medical School and director of the Bipolar Clinic and Research Program at Massachusetts General Hospital in Boston: "You cannot rely exclusively on yourself and have much hope; you must have a plan in writing and care partners in place. This process is like physical exercise — if you keep working on it, you will be able to do it sooner or later. You have to work at the process."
If you have bipolar disorder, he says, realize that your perception of a given situation may be biased and that you must have someone to help you "see accurately."
Bipolar Disorder: Communication Jair Soares, MD, professor of psychiatry at the University of North Carolina School of Medicine and director of the UNC Center of Excellence for Research and Treatment of Bipolar Disorders, says it is important to communicate honestly with your care partners after an episode. "When you are doing well, have a good conversation about the things that were done or said," he says. This is also a good time to review your bipolar treatment with your doctor or therapist and admit past mistakes.
Bipolar Disorder: Support Groups It may be helpful for you and your care partners to join a support group. Organizations such as the National Alliance on Mental Illness (NAMI) provide helpful information for people with bipolar disorder.
Of course, the best way to avoid making the same mistakes during future episodes is by recognizing the mistakes you have made in the past. When you realize you are experiencing familiar symptoms of mania (talking too quickly, not sleeping or eating well, needing instant gratification), be sure to contact your doctor or therapist as soon as possible.
Last Updated: 03/06/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.
Articles in Bipolar Management
Self-Help Strategies for Bipolar Disorder
Bipolar Disorder and Money Management
Weight Gain and Bipolar Medications
Bipolar Disorder and Pregnancy: What Are the Risks?
Bipolar Disorder and Creativity: What's the Connection?
Bipolar Disorder and Addiction: The Dual Diagnosis
Bipolar Disorder and Sleep Problems
Tuesday, March 10, 2009
Ways to Rev up Your Metabolism--J. Michaels
Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can boost your metabolism. Use these tips to rev up your inner engine. Plus: What’s your calorie IQ?
If your body’s engine is already running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is continually running on half-empty, you have room for improvement. Use these seven tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Early to bed makes you a slim girl.Believe it or not, the number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
Leptin, an appetite-suppressing hormone, decreases in adults who are sleep-deprived while ghrelin, a hunger-increasing hormone, spikes.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear they can get by on just a few hours, but experts recommend that you get seven to eight hours of uninterrupted sleep each night.
In case you’re one of those people who think they thrive on less snooze time, take heed: A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
Getting into a good sleep routine may take a little work, but it’s worth the effort.
Click here for 7 Tips for a Good Night’s Sleep.
Secret #2: Early to rise starts your metabolism off right.Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re skipping two important things that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
The second key to starting your morning off right? Exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
As a result, you’ll burn more calories throughout the day simply doing the same stuff you always do. Who wouldn’t want that? Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Secret #3: The more you move, the more you’ll lose.Speaking of exercise, you should do it every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn tons of calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important, too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn each day.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Secret #4: Eat all day to keep weight gain at bay.Don’t take this literally. “Eat all day” means you should be eating more snacks or smaller meals instead of gorging on large meals. Eating five or six small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you and graze throughout the day as needed. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
A big weight-loss no-no is skipping meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive. Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to get ready for the next time you’re going to starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Secret #5: Raise a glass to drinking yourself skinny.Dehydration is a funny thing. The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough. Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:8 ounces of water = 0 calories1 candy bar from the office vending machine = 270 caloriesSwapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts claim that your body burns extra calories as it works to raise the temperature of that icy water to your internal body temperature. It’s a controversial claim, but I say why not? It’s refreshing, it’s hydrating and you’ll burn calories on your walk over to the water cooler.
Secret #6: Set your metabolism on fire with spicy foods.Spicing up your meals may do more than just add great flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy. Experts go back and forth on this theory, stating that it’s not enough of a boost to make a difference.
But they do agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: You can count on calcium for an extra boost.Lots of research shows that calcium, an essential mineral, can boost your basal metabolic rate, which can help with your weight-loss efforts. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for a solely low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, as well as poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
How Calorie-Conscious are You?Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Sponsored and provided by:
If your body’s engine is already running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is continually running on half-empty, you have room for improvement. Use these seven tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Early to bed makes you a slim girl.Believe it or not, the number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
Leptin, an appetite-suppressing hormone, decreases in adults who are sleep-deprived while ghrelin, a hunger-increasing hormone, spikes.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear they can get by on just a few hours, but experts recommend that you get seven to eight hours of uninterrupted sleep each night.
In case you’re one of those people who think they thrive on less snooze time, take heed: A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
Getting into a good sleep routine may take a little work, but it’s worth the effort.
Click here for 7 Tips for a Good Night’s Sleep.
Secret #2: Early to rise starts your metabolism off right.Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re skipping two important things that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
The second key to starting your morning off right? Exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
As a result, you’ll burn more calories throughout the day simply doing the same stuff you always do. Who wouldn’t want that? Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Secret #3: The more you move, the more you’ll lose.Speaking of exercise, you should do it every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn tons of calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important, too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn each day.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Secret #4: Eat all day to keep weight gain at bay.Don’t take this literally. “Eat all day” means you should be eating more snacks or smaller meals instead of gorging on large meals. Eating five or six small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you and graze throughout the day as needed. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
A big weight-loss no-no is skipping meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive. Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to get ready for the next time you’re going to starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Secret #5: Raise a glass to drinking yourself skinny.Dehydration is a funny thing. The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough. Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:8 ounces of water = 0 calories1 candy bar from the office vending machine = 270 caloriesSwapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts claim that your body burns extra calories as it works to raise the temperature of that icy water to your internal body temperature. It’s a controversial claim, but I say why not? It’s refreshing, it’s hydrating and you’ll burn calories on your walk over to the water cooler.
Secret #6: Set your metabolism on fire with spicy foods.Spicing up your meals may do more than just add great flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy. Experts go back and forth on this theory, stating that it’s not enough of a boost to make a difference.
But they do agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: You can count on calcium for an extra boost.Lots of research shows that calcium, an essential mineral, can boost your basal metabolic rate, which can help with your weight-loss efforts. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for a solely low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, as well as poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
How Calorie-Conscious are You?Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Sponsored and provided by:
Saturday, February 21, 2009
Mindless Eating--Provided by Jillian Michaels
TUESDAY: FEELING GOOD Curb Mindless Eating Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone or watching TV — is the downfall of many a committed dieter, but it doesn't have to be.
If you're piling on pounds because you eat when you're distracted or bored, rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, or on the go or when you don't have time for a full, proper meal. If you sit down at mealtime and pay attention to every bite, you will be more relaxed, you'll notice when you're satisfied so that you won't overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full. To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.
If you're piling on pounds because you eat when you're distracted or bored, rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, or on the go or when you don't have time for a full, proper meal. If you sit down at mealtime and pay attention to every bite, you will be more relaxed, you'll notice when you're satisfied so that you won't overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full. To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.
Seven Ways to Keep Strong Bones
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. SeedsThink of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
Sprinkle a tablespoon or two onto your mixed green salad.
Toss some with green beans or sautéed spinach.
2. NutsBones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Tap Water Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.
4. Leafy GreensMake green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:
Add lettuce to your sandwiches. Even iceberg has vitamin K.
Slip spinach leaves between layers of noodles in homemade lasagna.
Start your dinner with a salad of spinach or mixed greens.
Try dandelion greens or Swiss chard for dinner.
5. Beans Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
Top nachos with red beans.
Mix any canned bean into vegetable soups.
Add black beans or kidney beans to pasta salads.
Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture. In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. DairyMany of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine one to three hours afterward. Drinking more than two or three cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate. Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.What's Your Supplement IQ?You know taking calcium supplements can help build strong bones when you don't eat enough dairy, but do you know all you should about supplements? Here's your chance to test your IQ with this supplement quiz.
1. SeedsThink of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
Sprinkle a tablespoon or two onto your mixed green salad.
Toss some with green beans or sautéed spinach.
2. NutsBones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Tap Water Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.
4. Leafy GreensMake green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:
Add lettuce to your sandwiches. Even iceberg has vitamin K.
Slip spinach leaves between layers of noodles in homemade lasagna.
Start your dinner with a salad of spinach or mixed greens.
Try dandelion greens or Swiss chard for dinner.
5. Beans Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
Top nachos with red beans.
Mix any canned bean into vegetable soups.
Add black beans or kidney beans to pasta salads.
Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture. In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. DairyMany of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine one to three hours afterward. Drinking more than two or three cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate. Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.What's Your Supplement IQ?You know taking calcium supplements can help build strong bones when you don't eat enough dairy, but do you know all you should about supplements? Here's your chance to test your IQ with this supplement quiz.
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