Seven Ways to Reduce Stress

1- According to The American Institute of Stress, research from both the experimental and clinical domains confirm that stress is all about the sense of having little or no control. It is interesting to find that stress is not all bad. In fact, stress can increase productivity up to a point at which fatigue, exhaustion, and ill health will occur rapidly. The point at which this happens is different for everyone.(1)

Click here for the human function curve that reviews the stages of good stress leading up to the peak where stress will lead to distress.

2- Body changes during a stress reaction
When a person is stressed, there are internal reactions that happen within their body. Changes in body functions allow the person to undergo what is called the fight or flight reaction. This means the body is getting ready to fight if needed or run quickly and “get out of Dodge”.

The Australian Diabetes Council has outlined the physical changes that happen with the stress or fight or flight response. They are:

• The persons heart starts to beat faster
• Blood pressure goes up
• Breathing becomes quicker, allowing more oxygen to the brain and muscles
• Blood glucose level rises to give your body more energy to do whatever needs to be done
• Blood moves away from your gut and into the big muscles of your arms and legs so you can act quickly
• Blood gets ready to clot quickly should the person start to bleed
• The person become very alert so that they can think about how to deal with the threat detected (2)

3-The American Diabetes Association makes the point that when stress is ongoing, a person with diabetes may not fare well. Insulin may not be available to let the extra glucose (sugar) into cells so blood glucose will stay in the blood. This can cause blood glucose levels that are high for a long time. It is not unusual for this to happen during and after hospitalization and at other stressful times.(3)

4- Mental and Physical Stress (injury or Illness) and Diabetes
A person’s reaction to stress may depend on the type of diabetes they have and the kind of stress that is affecting them.

• Mental stress usually raises the blood glucose in people with type 2 diabetes
• Mental stress can cause a person with type 1 diabetes blood glucose to go up or down
• Physical stress will usually cause higher blood glucose levels in people with either type of diabetes.(3)

It is important to test blood glucose level when stressed to see how stress affects individuals with diabetes. People with diabetes are aware that just the motions of taking care of oneself can cause stress. This can include the stress from the following;

• Taking medications according to physicians orders
• Monitoring blood glucose levels
• Eating according to one’s meal plan
• Preforming foot care daily
• Exercising as required

When stress is extreme for the person, distress may set in, problems such as headaches, upset stomach, chest pain and problems sleeping can occur in addition to the increase in blood pressure and blood glucose.(4)

6- Stress levels in many people are high
According to the American Physiological Association, most Americans suffer from stress that is moderate to high. In 2010, forty percent of Americans reported eating unhealthy foods because of stress and more than 40 percent reported they lost sleep due to stress. It has also been reported that although people recognize exercise is important, only 27 percent are happy with their own exercise levels.(5)

7 Ways to reduce stress
As stress increases in our lives, what can we do to avoid it or if not possible to avoid it, help handle it?  Here are 7 ideas to help reduce stress.

1. Start a stress log. This will help you to identify what is stressing to you and how you are handling it. For each episode of stress fill answer the questions to the left and after a few days, analyze common patterns and stressors.(6)  Review if you can avoid or influence the stressor or is it something that absolutely cannot be avoided. Making this distinction can help you focus on stressors that you may be able to change.(7)

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15 Tips to Detox Your Liver

If you have been eating unhealthy foods, feeling off or fatigue then it’s possible that you need to detox your liver. The liver is responsible for detoxifying the chemicals in your body and sometimes it might need a little help. These 15 tips will help you detoxify your liver so that you can start feeling better quickly and have your liver functioning perfectly again.

1) Eat Brussel Sprouts

www.foodgal.com

Most people don’t eat Brussel sprouts, it’s a generational thing where you hated when your parents made you eat them so now you don’t as an adult. And you won’t until it’s time to force them on your kids. But Brussel sprouts are packed with sulfur which is good for clearing your body of toxins, so time to forgo dinner until you eat your veggies

2) Dandelion

www.mnn.com

Yes this does mean the pretty little flower you see growing like the weed it is. However, it has been shown to remove toxins from your liver. While you might have a hard time finding dandelion at the grocery store you can opt for some dandelion tea. It might take some getting used to but adding it to your regular diet can work wonders for your liver.

3) Drink

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Don’t get too excited, drinking alcohol is bad for your liver. However, just about anything else you should drink. Juice, tea and water are all great ways to naturally detox your body and the more your drink the better. So drink up and keep drinking, If you keep a tally and set goals you’ll find just how easy it is to up your water intake and how little you may drink normally

4) Take Zinc

www.slimdoggy.com

Zinc has been shown to be very beneficial in detoxifying the body. Zinc is actually very good at breaking down alcohol into a substance that is easier for the body to handle. Therefore if you do indulge in wine, beer or liquor then it is a very good idea to take a daily dose of zinc to help your body recover from the influx of alcohol.

5) Tumeric

www.mnn.com

Sounds fancy and obscure but really it’s just the spice that is gives curry it’s color…well it’s also used to dye clothes but it’s safe to eat. Tumeric fights inflammation throughout body and it is especially effective on the liver. So if you have a liver infection or other inflammation in your liver a hearty dose of turmeric can be very helpful.

6) Eat Like a Rabbit

www.sheknows.com

You don’t have to surrender yourself to lettuce and carrots but eating a large amount of carrots can be helpful to your liver. There are proteins within carrots that are very effective at removing toxins from the liver. Not to mention carrots are full of healthy vitamins and minerals that keep you healthy, so what’s up doc? Eat your carrots.

7) Coffee Enema

www.sciencebasedmedicine.org

Yes this one might sound strange, okay really strange. But it is actually highly valued by holistic professionals as a way to help keep toxins from poisoning the liver. The caffeine in the coffee causes the liver ducts to release their toxins into the colon so they can leave the body. Once your liver releases these toxins it can take in more and continue detoxifying your body.

8) Milk Thistle

www.brilliantbotany.com

Milk thistle has long been used a liver tonic because it produces a substance that has been shown to protect the liver. This substance protects and strengthens the cells of the outer membrane of the liver. This prevents toxins from entering the liver as well as improving the regenerative properties of the liver. So it will be able to perform better over time with regular doses of milk thistle.

9) Grapefruit

www.healthyfoodhouse.com

If you were not a big fan of the carrot suggestion, grapefruit is another way to get some good liver cleansing proteins. It has also been shown to have benefits for people who are trying to lower their cholesterol. Grapefruit is also delicious and low in calories, so you really can’t go wrong with adding some grapefruit into your diet.

10) Eat Organic

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Organic food is always a better option because it is free of all the chemicals that can be found on food that are treated with pesticides. These chemically treated foods are one of the biggest burdens on your liver because your liver has to remove all those extra chemicals from your body. So eating organic is a great way to give you liver a break.

11) Exercise

www.earthfittraining.com

Just about any health problem can be improved with exercise. Choose an exercise that fits your fitness level and do not put too much stress on your body too quickly, especially if you are having liver problems. Studies have shown that walking for just 150 minutes a week can improve liver health and function. So you do not even have to do a great deal of exercise to see huge results.

12) Use Natural Products

www.diynetwork.com

While you may think that all those chemical cleaners are the best ways to keep your house clean, they are actually putting unnecessary chemicals into the air and into your body. You can get just as much cleaning power with green products or simple vinegar and then you will not have harmful chemicals in your home.

13) Get a Water Purifier

www.wholehousewatersystem.com

Drinking plenty of water is a very good way to help cleanse your body and detox your liver. However, if your water has contaminants it can put more stress on your liver. Therefore, you should invest in water purifier. You can do this either through a water pitcher that you keep in your fridge or by adding a filter directly to your water line.

14) Use an Air Purifier

www.amazon.com

In turn with a water purifier, an air purifier can help keep the chemicals in your home to a minimum and reduce the stress on your body. If you reduce the number of toxins entering your body it allows your liver to catch up and cleanse all the toxins within your body and your liver. Therefore finding ways to remove chemicals in your life is just as important as removing chemicals in your body.

15) Limit Your Alcohol Intake

www.sciencedaily.com

Obviously liver disease is often caused by drinking too much alcohol, so drinking alcohol is not good for your body. If you are already suffering from liver disease then you should not drink alcohol at all. If you are just trying to keep a healthy liver then you can drink alcohol but only in moderation. Some studies have shown that a glass of wine a day is very good for the body, but drinking more than that or drinking hard liquor can be bad for the liver.

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10 Key Questions About Migraines

What Is a Migraine?

Migraine is a type of headache that is often localized in a certain area of the head and is sometimes accompanied by a pronounced sensitivity to light and sound. Other common migraine symptoms include nausea and vomiting. Migraines are usually gradual in onset, progressively more painful and then undergo a gradual resolution. When migraines are mild to moderate, they are usually described as being dull, deep and steady. When severe, migraines are throbbing or pulsating.

Some migraines are worsened by head motion, sneezing, straining or physical exertion. Since many patients also become sensitive to light and sound, some migraine sufferers will lie down in a darkened and quiet room to relieve symptoms.
More common in women than in men, migraine is a chronic condition, and migraine headaches may occur infrequently or as often as several times a week. Although migraines can begin at any time, the most common time is in the early morning. While migraines can begin during sleep, this is uncommon and must be evaluated to rule out other conditions.
The onset of migraine usually occurs between the ages of 5 and 35. It is treatable but not curable, and it is not considered a life-threatening condition, though rarely a severe migraine may cause a stroke. However, if the headaches are severe and frequent, migraine can have a debilitating impact on a person’s life. 

What Are the Symptoms and Types of Migraine?
Depending on the symptoms, most migraine headaches are categorized as “migraine with aura” (previously called classic migraine) or “migraine without aura” (previously called common migraine).


Migraine with aura begins with certain neurologic symptoms, the most common of which are visual disturbances. The typical visual aura presents as a flickering jagged (or zigzag) line, usually at the side of the visual field. The next symptom in frequency is numbness and tingling of the lips, lower face and fingers of one hand. Some patients experience temporary paralysis on one side of the body. Auras rarely last longer than an hour and are followed by a headache 93 percent of the time.

Migraine without aura has been called common migraine because it has a greater incidence in the population (accounting for 80 percent of cases) and is not preceded by an aura. It may be preceded by mood changes, fatigue, mental fuzziness and fluid retention. In common migraine, the patient also may have diarrhea, increased urination, nausea and vomiting. The common migraine can persist three or four days, depending on treatment.
Either type of migraine may also be accompanied by nasal congestion, runny nose, tearing, and/or sinus pain or pressure. This has sometimes led to the mistaken diagnosis of “sinus headache.” True sinus headache is typically associated with an acute sinus infection, and symptoms often also include fever and thick mucous discharge.

Are There Different Forms of Migraine?
Besides the categories of migraine with or without aura, migraines also occur in other forms, such as:

• Hemiplegic migraine: Marked by temporary paralysis on one side of the body (hemiplegia), impaired vision and vertigo
• Ophthalmologic migraine: The pain of this rare type of headache is localized around the eye; the headache may be accompanied by a droopy eyelid and vision problems. It is now thought that this may not actually be migraine, but another neurologic condition entirely
• Basilar artery migraine: Occurs mostly in adolescent and young women. It results from a spasm to the basilar artery, a major blood vessel at the base of the brain. Symptoms can include vertigo, impaired vision, poor motor coordination, difficulty speaking or hearing, and altered consciousness.
• Benign exertional headache: A type of vascular headache triggered by physical exertion, such as running, bending and lifting, or even coughing or sneezing. This headache rarely lasts more than several minutes.
• Status migrainosus: A rare, sustained and extremely severe type of migraine with pain and nausea so intense that the person may have to be hospitalized.
• Headache-free migraine: A condition characterized by migraine symptoms, such as visual impairment, nausea, vomiting, constipation or diarrhea, but no headache.

How Do Other Types of Headaches Differ from Migraine?
Although other types of headaches share some symptoms with migraines, they also come with distinctive symptoms of their own. Other common headache types include:

Tension headache: Chronic headache that is associated with stress or fatigue; physical ailments such as arthritis; or psychological distress or depression. Tension headaches may be precipitated by poor posture, eyestrain, abnormalities of muscles or bones in the neck, misaligned teeth or jawbones, or unusual noise or light conditions.
A pattern of chronic tension headaches may set in between the ages of 20 and 40; women have a greater incidence of tension headache than men. Symptoms include muscle tightness in the head and neck, especially in the temple and forehead areas; pressure sometimes described as feeling like a band or vise around the head; and continuous but not throbbing pain.

Cluster headache: A type of vascular headache that sometimes occurs in a cluster of up to four separate attacks a day and has been associated with an increased level of histamine in the blood. Cluster headaches, which usually come on quite suddenly on one side of the head, are thought be the most severe and intense headaches. Patients describe excruciating, stabbing pain, often around one eye, as well as tearing from that eye and a runny nose on the affected side. These headaches can last less than an hour or for several hours or more, and they often stop as quickly as they started. The onset of cluster headaches is usually between the ages of 20 and 45 and may be linked to smoking and alcohol use; more men than women suffer from cluster headache.

What Are the Risk Factors for Migraine?
The propensity to get migraine headaches may be genetic. Research is underway to identify the genes involved in migraine headaches that run in families. Essentially, if members of your immediate family (mother, father and siblings) suffer from migraine, you are at risk too.
Migraine headaches may be precipitated by a variety of factors called “triggers”:

• Hunger (missed meals)
• Drinking alcohol (especially red wine)
• Eating foods containing monosodium glutamate (MSG), or that are high in caffeine (coffee, tea, colas) or nitrates and nitrites (preserved meats), or contain tyramine (aged cheeses)
• Menstruation or oral contraception use
• Getting too little or too much sleep
• Stress in your work and personal life
• Factors in the environment, such as glaring lights, strong smells, weather changes or high altitude

Do Other Medical Conditions Increase Your Migraine Risk?
Though many people who have migraines also have co-existing health issues, it has not been established that having other conditions causes migraines. Nor has it been established that having migraines leads to other medical problems.
Two conditions found to exist in a high proportion of people who have migraines are depression and anxiety, though the reason for this is unclear. Doctors have also observed that in people who have cardiovascular disease, there is a slightly increased incidence of migraine. Also, many people who have conditions with nasal and sinus inflammation appear to have migraines as well.
Certain medical events may also put a person at risk for migraine, among them are trauma to the brain from head or neck injury, and infections or hemorrhages in the brain. In addition, certain medications can begin a headache pattern that can become migraine-like in nature.

How Is Migraine Diagnosed?
Migraine can generally be diagnosed from its clear-cut symptoms, which usually fall into a recognizable pattern. A patient with suspected migraine will be asked how often the headaches occur, where the pain is localized, how long the headaches last and related questions. The physician also will take a full medical history, including information about any past head injury, eye strain, sinus condition, and dental or jaw problems.
The physician may order exams and blood work to exclude other possible causes for the headache pain. It is usually not necessary to do X-ray or other scans of the brain. This would be recommended in certain situations such as unexplained onset at a later age, an unexplained finding on neurologic exam or features that are atypical for migraine. Patients with sudden onset of extremely severe headache must be immediately scanned to rule out the possibility of an aneurysm. Other signals for scanning are rapidly increasing frequency of headache or persistent headache unresponsive to treatment.

What Medications Are Used to Treat Migraine?
Migraine drugs fall generally into two categories. Those for acute migraine headaches are considered abortive treatments because they interrupt an attack or episode of migraine headache and are given once the symptoms of a migraine have appeared. The second category is preventive medications, which are taken regularly to keep headaches from occurring.

Abortive medications:

• OTC medications: These include aspirin, ibuprofen, naproxen or acetaminophen. Some of these products are combined with aspirin and caffeine.
• Nonsteroidal anti-inflammatory drugs (NSAIDS) and other analgesics including narcotics and non-narcotics.
• Serotonin agonists: (sumatriptan [Imitrex], zolmitriptan [Zomig], naratriptan [Amerge], rizatriptan [Maxalt]), almotriptan [Axert], eletriptan [Relpex] and frovatriptan [Frova]). Treximet is a combination pill containing both sumatriptan and naproxen. The '”triptan” medications cause vasoconstriction and are therefore contraindicated in people who have uncontrolled high blood pressure, angina pectoris (chest pain due to clogged arteries), heart attack, stroke or basilar migraine.
• Vasoconstrictors: (ergotamine [Migranal], Cafergot [ergotamine/caffeine]): Useful in the painful dilation stage of a migraine.

Preventive medications:

The daily preventive medications prescribed for migraine headache include:

• Tricyclic anti-depressants (such as amitriptyline)
• Beta-blockers (propranolol or timolol)
• Calcium channel blockers (verapamil)
• Anti-convulsants (Depakote, also known as divalproex sodium; Topamax, or topiramate; Neurontin, or gabapentin)
• Alternative treatments (vitamin B2, magnesium)
• Vasodilators (methysergide maleate, or Sansert)
• Hormone therapy (for women with menstrual migraine)

Are There Non-Drug Treatments for Migraine?
Doctors recommend behavioral measures both to prevent and treat migraines: one is to stay away from avoidable triggers, such as alcohol or certain foods.
Behavioral treatments can also help prevent stress-related migraine. These treatments include:

• Relaxation training: including thermal and electromyographic (EMG) biofeedback techniques that help patients develop a degree of voluntary control over their blood pressure, heart rate, temperature, muscle tension, brain waves and body temperature
• Cognitive-behavioral therapy (stress management)
• Regular exercise: such as swimming or walking, which can reduce stress and the frequency and severity of migraines.

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8 Reasons You Have No Energy

Stuck in a midday slump? Change these habits right now for an instant energy boost.

Wondering why you need a nap? Take a look at your routine.

Key Takeaways:

Even mild dehydration can adversely affect your energy level and concentration.

Regular exercise can give you a short-term energy boost while also improving sleep quality.

If you work a desk job, stand up and move once an hour to send more oxygen to the brain and increase alertness.

You’d be hard-pressed to find someone who doesn’t hit snooze or experience the midafternoon slump every once in a while, but if you constantly feel like you’re dragging it may be time to take a closer look at your routine. If you don’t have a related health condition and are getting enough shuteye each night, you may be to blame for the constant fatigue. Here are 8 energy-zapping habits that you can change today.

1. You’re eating too much sugar. While the candy jar is an obvious culprit, refined carbohydrates like white bread and rice, chips, and cereal are a major source of sugar, too. This type of simple sugar is digested quickly by the body, leading to a dip in blood sugar levels that leaves you feeling fatigued. Be sure to replace refined carbs with whole grain varieties for a lasting energy boost.

2. You aren’t exercising enough. It may seem counterintuitive that exerting energy will actually increase it, but adding a workout to your daily routine will give you a short-term energy boost. Plus, regular exercise improves sleep quality, which will ultimately leave you feeling more well rested.

3.  You’re skipping breakfast. "Skipping breakfast can definitely contribute to low energy in the morning," says Johannah Sakimura, MS and Everyday Health blogger. "It's important to give your body good fuel to start the day after an extended period of fasting." Without this fuel, your body is running on empty – leaving you famished by lunchtime and more likely to make unhealthy choices that will cause that midafternoon dip in blood sugar. "Try to combine healthy carbohydrates, like fruit, veggies, and whole grains, with a protein source, such as eggs, nuts, or dairy. The carbs give you an initial boost, and the protein helps sustain you until your next meal," says Sakimura.

4. You’re sitting too much. Not only is sitting for prolonged periods of time harmful to your health (just one hour of sitting affects your heart!), but it’s a major energy zapper as well. Standing up and moving for even a few minutes helps get your blood circulating through your body and increases the oxygen in your blood, ultimately sending more oxygen to your brain which increases alertness. If you work a desk job, try this move more plan to keep your blood pumping.

5. You’re drinking too much caffeine. Whether it’s a can of soda or constant refills of your coffee mug, many of the beverages we reach for when we feel tired are packed with caffeine – a stimulant that will give you a quick jolt, but can also leave you crashing soon after if you ingest too much. Plus, if you’re drinking caffeinated beverages into the afternoon, they may start to have an effect on your sleep quality. If you’re a coffee drinker, switch to water late-morning and replace soda with seltzer for a bubbly afternoon pick-me-up without the crash.

6. You’re dehydrated. We all know the importance of drinking enough water – and even mild dehydration can have adverse effects on your energy level, mood, and concentration. Aim for at least one glass of water per hour while sitting at your desk, and be sure to fill your bottle up even more if you’re doing strenuous activity or are outdoors in high temperatures.

7. You have poor posture. A study found that slouched walking decreased energy levels while exacerbating symptoms of depression. The good news: Simply altering body posture to a more upright position instantly boosted mood and energy, while enabling participants to more easily come up with positive thoughts. So sit up straight! Set reminders on your phone or calendar throughout the day to remind yourself to check in with your posture and straighten up.

8. You’re not snacking smart. If you’re running to the vending machine for a quick afternoon snack, your selection – most likely high in simple carbs and sugar – will take your energy levels in the wrong direction. Instead choose a snack that has a combo of protein and complex carbs for an energy boost that will last throughout the afternoon. Think trail mix, veggies and hummus, or peanut butter on whole wheat toast.

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20 Minutes of this Can Reduce Stubborn Belly Fat

20 minutes of weight training can considerably reduce belly fat

Spinning, crunches or squats - No matter how many or how often you do them, they can't seem to beat that almost permanent belly fat. The kind that gets difficult to shed with age and to your utter despair, remains unshakeable. A new study ventured into finding a solution for this problem and they did. According to researchers at the Harvard School of Public Health (HSPH), just 20 minutes of weight-training can considerably reduce belly or abdominal fat in middle-aged men.

The study explains that weight-training can be way more effective than any kind of cardio workout if you're looking to burn or prevent belly fat. According to Rania Mekary, lead author and HSPH nutrition researcher "Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass."

Researchers analyzed data from the 'Health Professionals Follow-Up Study' and the physical activity, waist circumference, and body weight of 10,500 healthy US men aged 40 between 1996 and 2008. Their analysis included a comparison of changes in participants' activity levels over the 12-year period to see which activities had the most effect on the men's waistlines. Those, who increased the amount of time spent on weight training by 20 minutes a day, didn't see much of an increase in their waistline (-0.67 cm) compared to men who similarly increased the amount of time they spent on moderate-to-vigorous aerobic exercise (-0.33 cm), and yard work or stair climbing (-0.16 cm).



Health experts suggest that belly fat should not be ignored as it puts you at the risk of a host of diseases. According to 'Public Health England', an executive agency under the Department of Health in United Kingdom (UK), men who measured more than 40 inches around the belly were five times more likely to be diagnosed with type 2 diabetes. Another study that was  published in the 'American College of Cardiology' suggested that belly fat could trigger hypertension or high blood pressure. In the wake of these dangers, it's extremely important men take their workout and weight-training seriously. (Beware! Belly fat may trigger high blood pressure)

Frank Hu, professor of nutrition and epidemiology at Harvard School of Public Health (HSPH) and senior author of the study concluded by saying that, "This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly."

With inputs from IANS

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Dental Health and Overall Health

Healthy mouth, healthy body: The link between them may surprise you.

The condition of your mouth is closely tied to your overall health. Find out how oral health is linked to diabetes, heart disease, cancer, and more.

Taking care of your teeth isn't just about having a nice smile and pleasant breath. Recent research has found a number of links between oral health and overall health. While in many cases, the nature of this link still isn't clear — researchers have yet to conclude whether the connections are causal or correlative — what is certain is that the condition of your mouth is closely tied to your overall physical health.

Oral Health and Diabetes
Doctors have known for years that type 2 diabetics have an increased incidence of periodontitis, or gum disease. In July 2008 the connection was further highlighted: Researchers at Columbia University's Mailman School of Public Health followed 9,296 nondiabetic participants, measuring their level of periodontic bacteria over the course of 20 years. "We found that people who had higher levels of periodontal disease had a twofold risk of developing type 2 diabetes over that time period compared to people with low levels or no gum disease," explains Ryan Demmer, PhD, associate researcher at the department of epidemiology at the Mailman School and the lead author. While more research is needed before doctors can conclude that gum disease actually leads to diabetes, there are already a few theories about why this might be the case: One proposes that when infections in your mouth get bad enough, they can lead to low-grade inflammation throughout your body, which in turn wreaks havoc on your sugar-processing abilities. "There are all kinds of inflammatory molecules," says Dr. Demmer, "and it's believed that maybe some attach to insulin receptors and prevent the body's cells from using the insulin to get glucose into the cell."

Oral Health and Heart Disease

As with diabetes, the connection between poor oral health and cardiovascular conditions has been recognized — the two are often found together — but it still hasn't been determined conclusively whether or not there is a direct causal relationship between them. (One reason is that there are a number of other potential risk factors — such as smoking and old age — that can lead both to gum disease and heart disease.) However, in a 2005 study funded by the NIH, 1,056 randomly selected participants with no prior heart attacks or strokes were evaluated for levels of periodontal bacteria: After removing the effects of the other risk factors of age, gender, and smoking, it was found that there was an independent relationship between gum disease and heart disease, says Moise Desvarieux, MD, PhD, associate professor of epidemiology at the Mailman School and lead author of the study. One theory about why this may occur, says Dr. Desvarieux, is that small amounts of bacteria enter your bloodstream while you're chewing. "Bad" bacteria from an infected mouth may lodge itself inside blood vessels, ultimately causing dangerous blockages. Strengthening his theory is the fact that when scientists have looked at atherosclerotic blood vessels, they have sometimes found fragments of periodontal bacteria. Meanwhile, a study published in the New England Journal of Medicine in 2007 established that aggressive treatment of gum disease reduces the incidence of atherosclerosis within six months.

 

 

Pregnancy Complications and Gum Disease

 

 For many pregnant women, gum infections stem from the fluctuating hormone levels that come with pregnancy, says Marsha Rubin, DDS, practicing diplomat of special-care dentistry at New York-Presbyterian/Weill Cornell, who sees many pregnant patients in her practice. Others neglect their oral care during pregnancy, since they have much on their minds, she adds. But that's a mistake: Scientists believe that gum disease or inflammation in the mouth possibly triggers an increase in a chemical compound called prostaglandin, which induces early labor. While this theory has not yet been confirmed, a 2001 study found that pregnant women who develop gum disease between weeks 21 and 24 are four to seven times more likely to give birth before week 37. There is evidence that poor gum health in the extreme can lead to low birth weight as well. A number of studies — including a 2007 study of 3,567 Turkish women and a 2007 study of 1,305 Brazilian women — found a relationship between periodontal disease, preterm birth, and low birth weight.

Pneumonia and Gum Disease
There has been a link established between poor oral health and pneumonia, though much of the research focuses on high-risk populations. A 2008 study of elderly participants found that the number who developed pneumonia was 3.9 times higher in patients with periodontal infection than in those free from it. "The lungs are very close to the mouth," says Rubin. "Even in a healthy mouth there is lots of bacteria, but bacteria in a not-healthy mouth can get aspirated into the lungs, causing pneumonia or aggravating COPD, chronic obstructive pulmonary disorder." Several intervention studies cited by the CDC show that an improvement in oral health can lead to a reduction in respiratory infection.

Pancreatic Cancer and Gum Disease
A study published in 2007 in the Journal of the National Cancer Institute surveyed 51,529 American men about their health every two years between 1986 and 2002. Of the 216 participants who developed pancreatic cancer, 67 of them also had periodontal disease. Independent of the participants' smoking status, the study found that having a history of periodontal disease was associated with an increased risk of pancreatic cancer. This, according to the study, could be because of systemic inflammation or increased levels of carcinogenic compounds produced in the infected mouth. Interestingly, another viable theory about why gum disease may cause type 2 diabetes points to damage to the pancreas as well. "With the pancreatic cancer study, we thought it was very interesting that you have this localized infection that has an impact on a systemic organ that is very intimately tied to the pathophysiology of diabetes," says Dr. Desvarieux. Reasons for why this might be are as yet unknown.

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Meredith Vieira: My Balancing Act

Five strategies for juggling my roles as a journalist, TV host, mom, and caregiver.

My career in journalism has given me an incredible opportunity to connect with people, to hear and to share their stories. In fact, I launched my YouTube channel, LIVES, to create an even broader conversation around the stories and issues that mean the most to me. Health and wellness are at the top of that list, which is why I am so excited to be partnering with Everyday Health. Together, through videos, blogs, and social media, I know we can really get people talking. And I think we'll learn a lot from each other.

Starting this partnership while also preparing for the launch of "The Meredith Vieira Show," in September is daunting. It's one of the most exciting times of my life, but also one of the most exhausting. Balancing career and family has never been so challenging. And, hey, I need some time for myself, too!
Like many of you faced with busy schedules and daily stresses, I'm always looking for ways to maintain calm, find balance, and stay healthy. It's not easy, and I certainly don't claim to have all the answers, but I thought I'd share my top 5 strategies with you:

Learn to Breathe

Why is it we race through life, lugging our suitcases full of stress? How often do any of us stop long enough to really savor the moment? I believe in the healing power of meditation and I have a new mantra, courtesy of a very wise young woman named Rebecca Alexander. Rebecca is slowly going blind and deaf. She has learned to embrace the now...to, as she puts it, "breathe in peace, breathe out fear."

Make a List

You wouldn't know it looking at my kitchen table, piled high with books and overdue bills, but I really try to be organized. For me that means making a daily "to do" list. It's the only way I can stay on top of my errands and appointments. And it feels so good to check things off! We may not have any control over life, but my list makes me think I do. :-)

Nourish Yourself

You're no good to others unless you're good to yourself. I never pass up dark green leafy vegetables, although I wish they came on a cone with sprinkles! And I try to hang with Mother Nature everyday. Nothing nourishes my soul more than the smell of an ocean breeze or the crunch of pine needles under my hiking boots. I spend most of my free time walking along the Hudson River near my home. I've walked that river laughing, crying, deep in conversation with dear friends, or simply by myself.

Hug Someone

I often get stopped by strangers who have watched me on "The View," or "Today," or "Who Wants To Be A Millionaire," and thank me for brightening their day.  It seems to me we lead increasingly isolated lives, when all we really want is to feel connected. Everyone needs a hug. Remember the last time someone said something nice to you and turned a bad day into a beautiful one? Well, pay it forward. Spreading kindness is contagious.

Laugh Out Loud

Every family has its own struggles. My husband, Richard, was diagnosed with MS when he was 25. And he's had two bouts of colon cancer. Yet, if you were to walk into our home on any given day, the sound you'd most likely hear is laughter. We've found it's the best medicine of all. When I asked Richard what his number one strategy for healthy living was, he gave me a wry smile and answered, "Don't get sick."  I rest my case.
I want to know how you stay connected — to yourself, to the world around you, and to the people you love. Share your stories here on Everyday Health.
Be well and happy.

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Spoiler Alert: You're Probably Using Way Too Much Of Your Beauty Products. Here's How To Tell.

Spoiler Alert: You're Prob

When using a skincare product for the very first time, you may take extra precaution by carefully following the instructions on the packaging, or you may just go with your gut instinct. If it's the latter, it's time you take the guesswork out of your regimen. Chances are, you're using way too much product and going through items faster than you need to.

To break down the exact amount of product you should apply, we collaborated with Karen Hammerman, a board-certified dermatologist in New York City. Check it out below and read on for tips from Hammerman about getting the most out of your cleanser, sunscreen and more.




Cleanser:
"When it comes to cream or gel cleansers, you only need a dime-sized amount," Hammerman says. "If you have a foaming cleanser, one pump should do the trick. Using too much cleanser at once will not only dry out and irritate your skin, but it will make you go through your skincare product far too quickly. Cleansing your face once in the morning and once before bed, again with a dime-sized amount of cleanser, should do the trick."


Eye Cream:
"A penny-sized amount of eye cream is enough for both eyes. You want to be careful to use enough to hydrate this sensitive area of the skin. However, using too much eye cream can lead to eye irritation, build-up and difficulties in applying makeup. In addition, eye creams moisturize the eye area, and if you apply too much, your makeup may not hold well to your skin."


Sunscreen:
"When it comes to sunscreen, too much can never be too much. For your face, however, you should start off with a quarter-sized amount. For your body, go for a larger amount comparable to a gold-dollar coin, for example. The amount of sunblock equal to a gold-dollar coin size should adequately cover your legs, and then this same amount should also be applied to the upper body and back. Always make sure that you fully cover all areas on your body and if you feel as if you should be adding more, always add more. Also, don't forget to reapply the same amount every 2-3 hours as sunscreen does lose its effectiveness over that time."


Serum/Oil:
"Serums are great for hydrating, exfoliating and brightening your skin. Stick to a penny-sized amount of serum/oil and spread all over your face/neck area. If you overuse serum, your skin may not absorb the beneficial ingredients of the product and instead, it will be left sitting on the surface of your face. This could lead to extra oily skin, breakouts and even irritation."


Day/Night Moisturizer:
"A common size to start off with when using a daily moisturizer is about the size of a quarter, but all moisturizers are different so it is important for you to get a feel for your product as well. If you are trying out a new moisturizer, you will also know how much you should be using depending on your skin's reaction after a few day's usage. If your skin feels dry and tight, you can use a little bit more. If your skin feels clogged and oily, use a little bit less.
"When it comes to night cream, you should use a quarter-sized amount and apply it to your face and neck area," she says. "Before applying the cream, you should of course be thoroughly cleaning and washing your face. Night creams help to lock in moisture while you sleep."


Retinol:
"Retinol is great for anti-aging. It encourages skin-cell turnover, meaning that it helps produce and replenish new skin cells. It should be used at night, so that these new skin cells aren't exposed to sun/daylight right away. Most people's skin may need to build up a tolerance to retinol. I tell my patients who are just starting to use a retinol product to start with a dime-sized amount to the entire face every other night, and work your way up to a nickel-sized amount as tolerated. The retinol cream can also be diluted with a moisturizer if it is too irritating."

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9 Ways to Take Control of Type 2 Diabetes Today

Simple Steps Can Add Up to Better Blood Sugar Control

Type 2 diabetes is a serious condition that requires constant attention, but you can live a long and healthy life if you take care of yourself. "Having diabetes doesn't seal your fate, but it does need to be managed so you can live a full, energetic life with little to no complications," says Jill Weisenberger, MS, RDN, CDE, author of Diabetes Weight Loss Week by Week and a registered dietitian in Newport News, Va. "People with type 2 diabetes don't necessarily feel or see the complications of diabetes until the symptoms are severe. That makes it easy to ignore diabetes sometimes, but doing so only makes the problem much worse. Diabetes that is not well controlled can lead to problems with nerves, eyes, kidneys, and blood vessels anywhere in the body, including those leading to the heart and brain."

Setting goals for diabetes management might feel like a long-term challenge, but there are small steps you can take each day to work towards those goals and help you reap big rewards down the road. Here's how you can stay on top of blood sugar control and live well with type 2 diabetes.

Start a Food Journal

If you want to make sure you're eating the right balance of carbohydrates, fats, proteins, fruits, and veggies for your diabetes management plan, write down what you eat. Keeping track of what you eat and drink can help you stick to your diabetes meal plan and show you how certain foods affect your blood sugar levels. "Food records work," Weisenberger says. "It's not enough to record everything you ate at the end of the day. It's best to update it throughout your day, so the journal can influence your choices as you go." But do look at it again at the end of the day, she adds, to see what you're satisfied with and what better choices you could have made, and to set your goals for tomorrow.

Dig Out of Your Food Rut

Getting bored with an apple a day? Mix things up by adding new foods to your diet plan to make your type 2 diabetes meals more exciting. Try a new food every week from the rainbow of fruits and vegetables. "Choose all colors, including white. Even white fruits and vegetables are loaded with disease-fighting compounds," Weisenberger says. "Choose all types, such as berries, melons, stone fruits, and leafy greens, cruciferous vegetables, onions, leeks, garlic, and root vegetables." Need more specifics? Try honeydew, mangoes, kiwi, plums, jicama, eggplant, bell peppers, and bok choy. Enjoy both cooked and raw fruits and veggies.

Go for an After-Dinner Walk

It seems as though there's never enough time for exercise, but it's as vital for good type 2 diabetes management as eating healthy or checking your blood sugar and it's not optional. "A walk of any length and at any time is usually beneficial," Weisenberger says. "Exercise improves insulin sensitivity and works to lower blood sugar levels. Even if exercise doesn't lead to weight loss, the body loves exercise." If you have a hard time getting the recommended 30 minutes of exercise a day, break it up into 10 minutes of exercise three times a day. Make it a priority to make the time — those dinner dishes can wait to be washed while you head out for a 10- or 15-minute walk.

Check Blood Sugar Before and After Meals

To manage type 2 diabetes, you need to figure out how the foods you eat affect your blood sugar control. The Joslin Diabetes Center suggests checking your blood sugar just before you eat and again about 2 hours afterwards. "There's no better way to learn the effects of different foods, quantities of food, and combinations of food," Weisenberger says. Record your blood sugar before your meal and compare it to the after results. "Ideally, the meal will not make your blood sugar jump more than 40 or 50 mg/dl," she adds.

Create a Cheat Sheet

When you have type 2 diabetes, it can take time to solve the puzzle of which foods to pair together and enjoy at each meal or snack. Write down different healthy combinations and mix and match them to ensure that you're eating what you need each day. "I have my patients create a cheat sheet of sorts. They write down common meals or common foods and list their typical serving size, and the calories, carbs, saturated fat, and sodium in the serving size," Weisenberger says. "It helps them decide what to eat when they're stuck for ideas."

Call Your Doctor

Don't wait until you're sick to call your doctor. Getting regular check-ups is an important part of managing your type 2 diabetes. According to the American Diabetes Association, you should visit your doctor two to four times a year. At each visit, your doctor will check your blood pressure, feet, and weight, and review your treatment plan. You will also need regular exams, including the A1C test at least twice a year and a cholesterol test once a year. Your doctor may also recommend that you see specialists, such as foot and eye doctors. If it's been a while since you've seen your doctor or you're behind on any of your exams, call today to schedule an appointment.

Reach for Fruits and Veggies First

To avoid making bad choices when the munchies strike, make fruits and veggies your first-line foods all day long — just remember to count up these carbohydrates. "Eat at least 2 cups of non-starchy vegetables and 1 cup of fruit every day," Weisenberger says. "Don't wait until dinner to think about getting health-boosting produce." Portion out healthy fruit and veggies snacks, such as carrot sticks, cherries, or grapes, which you can reach for between meals. Non-starchy vegetables are both filling and low in carbohydrates; fruit delivers more carbs, but they're nutrient-rich and contain plenty of fiber plus potassium, which is great for blood pressure. "You won't go hungry if you focus on these items," Weisenberger adds.

Make Time for Breakfast

Start the day off on the right foot — that means don't start out hungry. Eat breakfast every day, and make sure that it includes plenty of protein. "Try cottage cheese or Greek yogurt and fruit," Weisenberger says. "The protein may help you feel full until lunch time and, after a long fast, helps to build muscle." Good protein-rich breakfast choices for diabetes management include scrambled eggs wrapped in a whole-grain tortilla and an omelet stuffed with veggies, according to the American Diabetes Association.

Take Ten Minutes and Just Breathe

Stress can send blood sugar soaring and make taking care of your diabetes harder. Managing stress is an essential part of managing type 2 diabetes. "Managing diabetes is energy intensive. We all need to de-stress, so we can keep up with our daily self-care activities," Weisenberger says. Step away from your electronics and take time for yourself every day to enjoy relaxing activities, like deep breathing or yoga, which incorporates focused breathing. After six months of practicing yoga breathing, people with diabetes enjoyed a higher quality of life, better after-meal blood sugar control, and better heart health, according to a study in the July 2014 issue of the Indian Journal of Endocrinology and Metabolism.

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9 Surprising Complications of Type 2 Diabetes

Diabetes From Head to Toe

It's well known that type 2 diabetes can increase the risk for heart disease, kidney disease, nerve damage, and amputations. But complications associated with poor blood sugar control can affect other parts of the body, too. "When we talk about diabetes complications, we talk about it from head to toe," says Cathy Reeder-McIntosh, RN, a certified diabetes educator at Wake Forest Baptist Medical Center in Durham, North Carolina. "Even if you don't have perfectly controlled blood sugar, lowering your A1C level — which measures your average blood sugar level over the past two to three months — even a small amount helps reduce your risk of complications."

However, some people won't make changes until they see signs of complications caused by years of high blood sugar, according to Reeder-McIntosh. To keep that from happening, you should be aware of these nine lesser-known diabetes complications and how to avoid them.

Cognitive Decline

"Certainly there is a lot of evidence that high blood sugar affects memory and attention chronically over time," says Katherine Lewis, MD, MSCR, an assistant professor in the division of endocrinology, diabetes, and medical genetics at the Medical University of South Carolina in Charleston. Imaging tests of the brains of people with diabetes showed that diabetes is correlated with brain changes, according to research published in July 2014 in the Journal of Alzheimer's Disease. Although doctors don't fully understand the relationship, Dr. Lewis said, controlling blood sugar may help reduce the risk for altered memory and cognition.

Depression

People with diabetes are at increased risk for depression when compared with their peers, according to a review of data from 16 studies, published in the February 2015 issue of the Community Mental Health Journal. Symptoms of depression include sadness, hopelessness, despair, irritability, changing sleep patterns, and a loss of interest in people and activities you once enjoyed, according to the National Institute of Mental Health. Depression can be treated, so let your doctor know if you have these symptoms.

Hearing Loss

Hearing loss appears to be about twice as common in people with diabetes as it is in those who don't have the disease, according to the American Diabetes Association (ADA). Signs of hearing loss include difficulty hearing what people are saying to you, needing to turn up the television and radio, feeling that people around you are always mumbling, and struggling to keep up with conversations in a crowded or noisy room. Reeder-McIntosh suggests seeing an audiologist to check your hearing if you have any concerns.

Gum Disease

People with diabetes may be at risk for gum disease. "We see that gum disease in diabetes is related to high blood sugar," says Lewis. The ADA recommends that people with diabetes watch for such warning signs of gum disease as bleeding, sore, or swollen gums as well as more severe changes in your mouth, such as loosening teeth. To help prevent gum disease, brush and floss your teeth regularly and visit your dentist every six months.

Skin Infections

"If blood sugar is elevated, any risk of infection goes up," says Reeder-McIntosh. The ADA says you might see more skin infections, including styes, boils, infected hair follicles, nail infections, and deeper skin infections called carbuncles. Symptoms include painful, red areas in your skin. In addition to controlling blood sugar, following the ADA's recommended daily skin care routine can help prevent infection. This includes keeping skin clean and dry, keeping sores and cuts clean and covered, and moisturizing skin.

Fungal Infections

Diabetes can raise your risk for fungal infections, too. "Things like to grow in a nice, warm, sugary environment," Reeder-McIntosh explains. This includes fungal infections such as vaginal yeast infections, jock itch, ring worm, and athlete's foot, according to the ADA. Symptoms include itching, red areas surrounded by white scales, and even a yeasty or fungal smell. To treat these infections, see a doctor. You can help avoid them by keeping your skin clean and dry.

Bone Loss

People diagnosed with diabetes are 20 percent more likely to experience a hip fracture than their peers, according to research published in February 2015 in Osteoporosis International. Lewis says that this could be due to high blood sugar levels weakening the bone matrix. Lower bone density happens silently, so your best bet for prevention is to control blood sugar, get a bone density screening, and learn how to reduce your risk for falls.

Gastroparesis

Having high blood sugar can affect the nerves of your feet and legs, and it can also affect your autonomic nerves. These are the nerves that control involuntary bodily functions, such as heart rate, blood pressure, perspiration, bladder function, and digestion. The symptoms you experience depend on which part of your autonomic nervous system is affected. One potential symptom of autonomic neuropathy is gastroparesis, a disorder in which the stomach takes too long to empty its contents. "People often don't realize that symptoms like nausea, bloating, reflux, and an early feeling of fullness when eating may be related to diabetes nerve damage," says Reeder-McIntosh. The best way to help avoid this complication is by monitoring and managing blood sugar. Making changes to your eating habits, such as eating smaller, more frequent meals, may also help you manage gastroparesis.

Erectile Dysfunction

Erectile dysfunction (ED) is another possible result of damage to the autonomic nerves. When researchers compared health information among 220 Italian men with type 2 diabetes, they found that just over half — 52.9 percent — had ED. They also found that rates of ED increased as A1C numbers went up, according to their research, published in the May 2015 issue of Diabetes Research and Clinical Practice. Lewis says that ED, characterized by an inability to have an erection, can be treated, but you can help prevent it with good blood sugar control.

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9 Foods to Avoid With Hypothyroidism

Foods to Avoid

Hypothyroidism can be a tricky condition to manage, and what you eat can interfere with your treatment. Some nutrients heavily influence the function of the thyroid gland, and certain foods can inhibit your body's ability to absorb the replacement hormones you may take as part of your thyroid treatment. There's no such thing as a "hypothyroidism diet" that will make you well, but eating smart can help you feel better despite the condition. Here are nine foods to limit or avoid as you manage hypothyroidism:

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  Foods to Avoid

  Hypothyroidism can be a tricky condition to manage, and what you eat can interfere with your treatment. Some nutrients heavily influence the function of the thyroid gland, and certain foods can inhibit your body's ability to absorb the replacement hormones you may take as part of your thyroid treatment. There's no such thing as a "hypothyroidism diet" that will make you well, but eating smart can help you feel better despite the condition. Here are nine foods to limit or avoid as you manage hypothyroidism:
  
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  Soy

  The hormone estrogen can interfere with your body's ability to use thyroid hormone, says Stephanie Lee, MD, PhD associate chief of endocrinology, nutrition, and diabetes at Boston Medical Center and an associate professor at the Boston University School of Medicine. Soy is loaded with plant-based phytoestrogen, and some researchers believe too much soy may increase a person's risk for hypothyroidism. People with hypothyroidism should moderate their intake of soy. However, because soy hasn't been definitively linked to hypothyroidism, there are no specific dietary guidelines.
  
  
  
  
  
  
  
  
  
  
  

  Cruciferous Vegetables

  Cruciferous vegetables, such as broccoli and cabbage, can interfere with the production of thyroid hormone, particularly people who have an iodine deficiency. Digesting these vegetables can block the thyroid's ability to absorb iodine, which is essential for normal thyroid function. People with hypothyroidism may want to limit their intake of broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy. Cooking the vegetables can reduce the effect that cruciferous vegetables have on the thyroid gland. Limiting your intake to 5 ounces a day appears to have no adverse effect on thyroid function.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Gluten

  People with hypothyroidism may want to consider minimizing their intake of gluten, a protein found in foods processed from wheat, barley, rye, and other grains, says Ruth Frechman, RDN, a dietitian and nutritionist in the Los Angeles area and a spokesperson for the Academy of Nutrition and Dietetics. Gluten can irritate the small intestine and may hamper absorption of thyroid hormone replacement medication.
  However, if you do choose to eat gluten, be sure to choose whole-grains varieties of bread, pasta, and rice, which are high in fiber and other nutrients and can help improve bowel irregularity, a common symptom of hypothyroidism. Also be sure to take your hypothyroidism medication several hours before or after eating high-fiber foods to prevent them from interfering with the absorption of your synthetic thyroid hormone.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Fatty Foods

  Fats have been found to disrupt the body's ability to absorb thyroid hormone replacement medicines, Dr. Lee says. Fats may also interfere with the thyroid's ability to produce hormone as well. Some health care professionals recommend that you cut out all fried foods and reduce
  your intake of fats from sources such as butter, mayonnaise, margarine, and fatty cuts of meat.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Sugary Foods

  Hypothyroidism can cause the body's metabolism to slow down, Frechman says. That means it's easy to put on pounds if you aren't careful. "You want to avoid the foods with excess amounts of sugar because it's a lot of calories with no nutrients," she says. It's best to reduce the amount of sugar you eat or try to eliminate it completely from your diet.
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Processed Foods

  "Processed foods tend to have a lot of sodium, and people with hypothyroidism should avoid sodium," Frechman says. Having an underactive thyroid increases a person's risk for high blood pressure, and too much sodium further increases this risk. Read the Nutrition Facts label on the packaging of processed foods to find options lowest in sodium. People with an increased risk for high blood pressure should restrict their sodium intake to 1,500 milligrams a day, according to the U.S. Centers for Disease Control and Prevention.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Excess Fiber

  Getting enough fiber is good for you, but too much can complicate your hypothyroidism treatment. Guidelines currently recommend that older adults take in 20 to 35 grams of fiber a day. Amounts of dietary fiber from whole grains, vegetables, fruits, beans, and legumes that go above that level affect your digestive system and can interfere with absorption of thyroid hormone replacement drugs. If you're on a high-fiber diet, ask your doctor if you need a higher dose of thyroid medication. Your maintenance dose may need to be increased if you aren't absorbing enough medication.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Coffee

  Caffeine has been found to block absorption of thyroid hormone replacement, Lee says. "People who were taking their thyroid medication with their morning coffee had uncontrollable thyroid levels, and we couldn't figure it out," she says. "I now have to be very careful to tell people, 'Only take your medication with water.'" You should wait at least 30 minutes after taking your medication before having a cup of joe.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  Alcohol

  Alcohol consumption can wreak havoc on both thyroid hormone levels in the body and the ability of the thyroid to produce hormone. Alcohol appears to have a toxic effect on the thyroid gland and suppresses the ability of the body to use thyroid hormone. Ideally, people with hypothyroidism should cut out alcohol completely or drink in careful moderation.
  
  
  
  
  
  

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8 Ways to Stay Energized With Hypothyroidism

 The cornerstone of treating hypothyroidism and reducing its common symptoms, such as fatigue, is medication. People with hypothyroidism get the most relief from fatigue when they get their thyroid-stimulating hormone (TSH) levels down significantly, often to below 2.5 milliunits per liter (mU/L), according to research published in the Kansas Journal of Medicine."Most experts agree that once hypothyroidism is diagnosed, 1 mU/L to 3 mU/L is an appropriate TSH range," explains Victor Bernet, MD, an endocrinologist and assistant professor of medicine at the Mayo Clinic in Jacksonville, Fla. However, it can take time to achieve that goal, and your symptoms, including low energy, could persist for awhile. Managing fatigue while you wait is a matter of making healthy lifestyle choices and getting enough sleep.

1-Take Your Medication

The good news about hypothyroidism treatment is that thyroid medication is effective for most people, especially when taken as prescribed. That means you should follow your doctor's instructions. Even the most severe cases of hypothyroidism see symptoms improve with treatment within six months, says Jan Hoffman, MD, an endocrinologist and chief of the department of endocrinology at the Via Christi Clinic in Wichita, Kan. However, some people may continue to feel fatigue despite meeting TSH goals. For these individuals, Dr. Hoffman suggests medication adjustments to include both the T3 and T4 hormones. This is not yet a mainstream treatment, but you might talk with your primary care doctor or endocrinologist about trying it if you haven't been getting good results from your current medication plan.

2-Balance Your Diet

Eating a healthy diet rich in fruits and vegetables, whole grains, and lean proteins can help give you the energy you need to get through your day. Cut back on added sugars, which can actually add to the fatigue you're feeling from hypothyroidism. "There is definitely an advantage to maintaining a healthy, well-balanced diet with regular exercise to improve health in general," Hoffman says. You also might want to avoid eating large meals within a few hours of bedtime because this can reduce sleep quality. Instead, opt for a lighter dinner and a small snack before bed.

3-Try Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a style of therapy that helps you to change negative thought patterns and replace them with more positive ones. In studies looking at physical activity, CBT, and fatigue, researchers have observed that this type of therapy appears to help people feel like they're more active or capable of being active — and therefore less fatigued — even if they aren't actually increasing their physical activity levels. This is in part because one tactic of CBT is to help you notice when you're active and counter the fatigue-related thinking that you're just too tired from the effects of hypothyroidism to do anything.

4-Limit Alcohol and Caffeine

If you're fighting fatigue from hypothyroidism, it's easy to slip into a cycle of drinking lots of caffeinated drinks during the day and then having a nightcap to bring you back down. Although caffeine can sometimes give you a short-term lift, such as feeling perkier in the morning, it won't address long-term fatigue. What's worse, this cycle of caffeine to wind up and alcohol to wind down could be sapping your energy above and beyond the fatigue caused by hypothyroidism. Both alcohol and caffeine interfere with your body's ability to achieve deep sleep. Cut back on caffeinated drinks, sticking to one or two before noon, and only have one alcoholic drink early in the evening, if any.
 

5-Get Physical

You might think hypothyroidism has left you with no energy reserves for exercise, but increasing physical activity, even a little at a time, can help counter fatigue, improve your energy levels during the day, and improve your sleep quality at night. Strive for the national recommendations for healthy physical activity: being active for at least 30 minutes on most days of the week. Exercising in the evening can make it difficult to get to sleep later, so try to schedule your workouts for earlier in the day.

6-Take Steps to Sleep More Soundly

Getting enough high-quality sleep — most people need seven to nine hours of sleep every night — can help fight daytime fatigue related to hypothyroidism. Deep sleep needs the proper "stage": A slightly cool, dark, sound-free location. To get your body into the right sleep rhythm, establish a regular time to go to sleep and to wake up, even on weekends and holidays. If you've taken these steps to improve your sleep but are still lacking energy during the day and suspect you aren't sleeping well, consider a sleep evaluation to determine if you have any sleep disorders, such as sleep apnea, that could be robbing you of a good night's sleep.

7-Stop Smoking

Nicotine is a stimulant. So even though smoking can feel like a relaxing routine, it's interfering with your sleep quality and, in turn, adding to fatigue. People who successfully quit smoking find that once they've made it through the withdrawal period, they have better-quality sleep and more energy. Cigarette smoking is also known to contribute to the development of autoimmune hypothyroid disease, which could be challenging your hypothyroidism treatment plan. Be aware that smoking cessation can also complicate hypothyroidism, so make sure you quit smoking under your doctor's supervision.

8-Get Regular Medical Evaluations

Dr. Bernet compares thyroid function to a well-functioning car. "If your car is acting up and your oil is low or you haven't changed it in awhile, you need oil," he says. This is the equivalent of taking medication to get your thyroid hormone levels back to normal. But if the oil in your car is fine, don't add more oil. Instead, look for another cause of your engine's distress. This, too, applies to hypothyroidism treatment. If your thyroid screening suggests you're at normal levels after treatment but you're still feeling fatigued, ask for further medical evaluation to find the underlying cause of your fatigue. About one in five people experience fatigue, but hypothyroidism is just one possible cause of ongoing exhaustion.

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8 Surprising Symptoms of Hypothyroidism

An underactive thyroid can make you feel tired and gain weight, but it could also be the cause of other things, such as depression and infertility.

When most people think of hypothyroidism symptoms, fatigue and weight gain usually come to mind. But hypothyroidism symptoms vary from person to person, says Antonio Bianco, MD, PhD, an endocrinologist at the BiancoLab at Rush University Medical Center in Chicago.
Knowing what hypothyroidism truly looks and feels like starts with learning about the so-called “hallmark” symptoms — those most often experienced by people diagnosed with hypothyroidism — as well as the lesser-known symptoms that might catch you off guard.

Common Symptoms of Hypothyroidism
When the thyroid gland is underactive, it doesn’t make enough thyroid hormone, and this begins to slow down the body’s processes, according to the American Thyroid Association. As a result, one of the major symptoms of hypothyroidism is low energy.
“People might complain that it’s very hard to get up in the morning,” Dr. Bianco says. They might fall asleep quickly once they sit down during the day.
In addition, because the thyroid gland normally increases energy expenditure, hypothyroidism slows metabolism, which can lead to a sensitivity to cold as well as weight gain. When hypothyroidism is severe, it could slow down metabolism by as much as half.
However, some people with hypothyroidism may not gain weight, and when they do it’s often because of water retention, according to Bianco's research.

\Unexpected Symptoms of Hypothyroidism
While fatigue and slower metabolism are widely known as being associated with hypothyroidism, you may also experience several other symptoms, including:

1. Depression. Hypothyroidism causes the brain to slow down. This can make it difficult to focus, which could lead to clinical depression. “It’s underestimated how much hypothyroidism can cause depression,” Bianco says. When mood is compromised, people may also say they feel weak and stiff.

2. Memory problems. Although hypothyroidism can cause trouble with memory, the encouraging news is that researchers don’t believe it leads to permanent cognitive dysfunction, according to a study published in the journal JAMA Neurology in 2014.

3. Frequent constipation. Hypothyroidism may also slow down the digestive system, which can lead to chronic constipation.

4. Dry skin. Thyroid hormone plays a key role in healthy skin. Bianco says that dry skin is a common complaint among people with hypothyroidism.

5. Hair loss. People who had undiagnosed hypothyroidism for several months as well as those with severe cases  may sustain hair loss over much of their scalp.

6. Changes in the menstrual cycle. For women with hypothyroidism, the menstrual period might be longer or shorter, or the volume of blood may increase.

7. Infertility. Fertility doctors usually check the thyroid, Bianco says. If hypothyroidism is found to be the cause of infertility, treating it often leads to successful pregnancy.

8. High cholesterol. Low levels of thyroid hormones and high levels of thyroid-stimulating hormone (TSH), which the body produces to stimulate the thyroid gland to secrete more thyroid hormone, can lead to high cholesterol.
Two studies published in 2012 in the journal Clinical Thyroidology found that higher TSH levels were associated with higher cholesterol levels. Minor hypothyroidism, however, usually doesn’t affect cholesterol, says Sanjay Dixit, MD, an endocrinologist at the University of Pittsburgh Medical Center.
In addition to these symptoms, if hypothyroidism goes untreated it may also lead to a puffy face, hoarseness, thinning eyebrows, slow speech, thickened skin, and trouble with taste and smell.

Treating Hypothyroidism

Informing your doctor about your symptoms is important, but you won’t be diagnosed with hypothyroidism unless a blood test confirms you have it. Dr. Dixit says good guidelines don’t exist for routine checks of thyroid hormone levels. If you’re not complaining about hypothyroidism symptoms, your doctor may not include a thyroid check during an annual physical, he says.
Also, if you’re being treated for depression with an antidepressant but your depression symptoms aren’t improving, the depression could be caused by hypothyroidism, Bianco says. In that case, the depression wouldn't be relieved unless the hypothyroidism is addressed, he says.
That’s why telling your doctor about all of your symptoms is important to give a complete picture of what you’re experiencing. Hypothyroidism is easy to test for and treat. For many people with hypothyroidism, treatment can successfully relieve symptoms.

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7 Ways to Improve Your Health in 60 Seconds

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  Improve Your Health in 60 Seconds

  When it comes to living a healthier life, we all know what we should be doing: eating better, exercising daily, and sleeping more. But when hectic schedules get in the way, living by these mantras can feel close to impossible — who has time to think about these things, let alone ensure you're sticking to them every single day? What you'll be happy to hear is that you can boost your health each day, without having to constantly think about it. "The One-Minute Wellness Coach" to the rescue! Certified nutritionist Deborah Enos is sharing her simple tricks that will only add a minute to your daily routine but result in some major health perks.
  
  
  

  Beat Your Sugar Addiction

  1-minute tip: Swap your sugary snack.
  Does your sweet tooth ache around mid-afternoon or after dinner? Well, you may be battling an addiction: According to a Princeton University study, rats who were allowed to binge on sugar and then had it taken away showed signs of withdrawal. "That may very well be why it's so hard to stick to your diet after 'treating yourself' to a sugary treat," says Enos. Her simple solution: Avoid the sweets in the first place and swap them for bananas with peanut butter or yogurt with berries. "Bananas are sweet, so they can satisfy your craving, but don't have any added sugar," she says. "It's a quick, fiber-rich snack that will keep you feeling full." If you go the yogurt route, sprinkle nature's candy — berries — on top, or "make your own frozen yogurt bars by freezing the yogurt in a Popsicle tray, with fresh berries for a little more natural sweetness," says Enos.
  
  
  
  

  Lengthen Your Life

  1-minute tip: Stand up.
  Want to lengthen your life right now? Stand up! Many of us spend the majority of the day sitting. Take a second to think of all the activities you do each day sitting down: Working at your desk, traveling in the car, watching TV, eating dinner – all that time really adds up! "A study found that people who were required to sit for longer periods of time at work were more likely to experience signs of psychological distress," says Enos. Plus, studies have found that women who sit for 10 hours a day have an increased risk of developing cardiovascular disease over those who sit for five or fewer, she adds. Standing up for just a minute whenever it crosses your mind can add up to some major health benefits over time. A review by the American Cancer Society found that women who sat for at least six hours a day had a 34 percent higher death rate than those who sat for three or fewer hours daily, says Enos. "Men who sat more than six hours had a 17 percent higher death rate than men who sat for three hours."
  
  
  
  

  Change Your Mood

  1-minute tip: Eat chocolate.
  You know that what you eat affects how you look, but what's less recognized is the impact it can have on how you feel. "Researchers found that people who ate junk food were 51 percent more likely to show signs of depression," says Enos. "And the more junk food they ate, the more likely they were to be depressed." That sheds some light on the emotional eating cycle many fall culprit to — finding solace in a bag of chips or carton of ice cream when we are sad or stressed out. Next time a low mood triggers cravings for an unhealthy binge, swap the junk for chocolate. "It's likely to satisfy your craving for something sweet and make you feel good at the same time," says Enos. "According to the book A Chocolate a Day by Dr. John Ashton, the phenylethylamine found in chocolate has a stimulating effect on the brain."
  
  
  
  

  Beat Snack Cravings

  1-minute tip: Brush your teeth.
  Snack cravings are the tiny enemy fighting to derail your healthy eating intentions. But they won't win any more battles of the munchies if you keep Enos' one-minute tip in your arsenal: "My favorite after-dinner snack is brushing my teeth," she says. "If I did have a sweet craving, after brushing, it's long gone." Not only will brushing help alleviate cravings, but the minty taste left in your mouth will ruin the taste of any unhealthy snack you reach for. And this is one case where the lazy factor works to your advantage: "If I do really want to get something else to eat, I probably won't because I'm too lazy to go brush my teeth again," says Enos.
  
  

  Take Control of Your Weight

  1-minute tip: Get on the scale once a week.
  While experts often discourage dieters from stepping on the scale too often, not checking in enough is a common symptom of denial. "Years ago, when I knew I had weight to lose, you couldn't have paid me to get on a scale," says Enos. "As long as I didn't see the dial going up, I could go on believing that I still weighed the same as the last time I checked — about 10 months and 15 pounds earlier." Enos' problem is a common one: Studies show that those who are overweight are more likely to underestimate their weight than those in a healthy weight range. In just one minute a week, you can hop on the scale and accurately assess your weight and accept the need to shed pounds if it exists. "Weigh yourself about three or four times a month to be sure you have a realistic view of your current weight," says Enos. "Just don't obsess over your weight by checking the scale daily. Small fluctuations are normal, but can be discouraging."
  
  
  

  Suppress Your Appetite

  1-minute tip: Eat a tablespoon of flaxseed.
  When our stomach rumbles, we reach for whatever food is closest and often end up overeating — especially in the time frame between arriving home and dinner, when our appetites are high but we still need to prepare a meal. Luckily, Enos has a 60-second tip that will help you curb your hunger, and the before-dinner munching. "On those days when I don't eat well — a low-fiber lunch or no afternoon snack — I have a tablespoon of flaxseed as soon as I get home," says Enos. "Because flaxseed is high in fiber, it acts as a natural appetite suppressant. Just that one tablespoon of flaxseed and a glass of water really helps take the edge off of my appetite." Not sure this tip is one you can swallow? "If my method doesn't sound attractive to you, try adding some peanut butter to an apple slice, and then add a dash of flaxseed."
  
  
  
  

  Burn Fat

  1-minute tip: Turn the lights off in your kitchen.
  While nighttime eating isn't necessarily a bad habit, it is one that can lead to weight gain if you aren't taking the additional calories into account. Most of us munch at night more out of habit than hunger. Oprah made the "Don't eat after 6 p.m." mantra famous when she shared it as one of her personal tips to shed pounds, says Enos. And while this is a smart strategy, it only works if you're in bed by 9 p.m. "Each meal will keep you full for about three to four hours," says Enos. "So if you're done eating at six, you shouldn't have to worry about feeling hungry until 9 p.m. or later." Night owls, don't fret! You don't have to shut down your kitchen well before your day is over. "Just be sure to finish your last meal about three hours before your bedtime. If you go to bed at 11 p.m., don't have dinner past 8 p.m.," says Enos. "If you have an after-dinner sweet tooth, make sure to save about 100 calories for a snack."
  
  
  
  
  
  
  
  
  
  
  

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