THOUGHT FOR THE DAY...

The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.

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Study: Soy is Powerful Cholesterol Cutter

Despite past evidence suggesting that eating soy might only lower cholesterol in those whose bodies are able to convert it to an estrogen-like compound called equol, a new study hints that soy might benefit a wider range of people. Canadian researchers found that a diet high in soy isoflavones lowered so-called "bad" cholesterol, or LDL, about equally in people who were considered "equol producers" and in those who weren't. The equol producers, however, maintained their previous levels of "good" HDL cholesterol, while the non-producers' HDL dropped as well. Cyril Kendall, a nutrition researcher at the University of Toronto in Canada, and his colleagues used three previous studies to test whether the ability to produce equol from soy products was linked to changes in cholesterol. In total, the researchers analyzed data on 85 people who participated in one of the three studies. In each of the studies the participants ate between 30 grams and 52 grams of soy foods — such as tofu burgers or hot dogs — every day over four weeks. Before they started eating the soy, both equol and non-equol producers had LDL cholesterol in the range that would be considered high according to the American Heart Association (AHA). Their HDL cholesterol was also considered low. For LDL cholesterol, the AHA says a score between 160 milligrams per deciliter (mg/dL) and 189 mg/dL is high, while HDL cholesterol below 60 mg/dL is considered low and not protective against heart disease. After the study, the 33 equol producers' HDL stayed about the same, while the non-equol producers' dropped from about 48 mg/dL to about 46 mg/dL. As for their LDL cholesterol, the equol producers' fell from about 169 mg/dL to about 152 mg/dL. The non-equol producers' fell from about 174 mg/dL to about 153 mg/dL. The LDL reductions are large, the authors write in the American Journal of Clinical Nutrition, although that was likely because one of the three studies looked at weight reduction, and that would influence the results. A 2006 review by the AHA nutrition committee of 22 randomized trials looking at soy and cholesterol said the LDL reduction they observed was relatively small given the amount of soy a person would have to eat every day to achieve it. "From a practical perspective, unless their background is such that they habitually consume a high level of soy every day ... it's unlikely that they'll sustain that change in their diet," said Alice Lichtenstein, an author of the report in the journal Circulation and a nutrition researcher at Tufts University in Boston. Lichtenstein, who was not involved with the new study, told Reuters Health that the benefits come when a person replaces less healthy foods with soy. She said a person should not just think they can sprinkle soy proteins over an ice cream sundae and make it a healthy snack. Kendall agreed that eating soy helps displace foods that can contribute to heart disease. "If you're having a soy burger you may be displacing a hamburger," he said. Overall, Kendall said, soy should only be one part of a cholesterol-lowering diet.

Miracle Diet Pill? Safe Drug is Elusive

The battle of the bulge has been a big, fat failure for U.S. drugmakers. But that hasn't stopped them from trying. For nearly a century, scientists have struggled to make a diet pill that helps people lose weight without side effects that range from embarrassing digestive issues to dangerous heart problems. But this week, federal health advisers endorsed the weight loss pill Qnexa even though the FDA previously rejected it over concerns that it can cause heart palpitations and birth defects if taken by pregnant women. The vote of confidence raises hopes that the U.S. could approve its first anti-obesity drug in more than a decade. It also highlights how challenging it is to create a pill that fights fat in a variety of people without negative side effects. "Having a drug for obesity would be like telling me you had a drug for the fever," said Dr. Mitchell Roslin, chief of bariatric surgery at Northern Westchester Hospital in New York. "There can be millions of different reasons why someone is obese; it's really a symptom of various underlying mechanisms." An effective and safe diet pill would be an easy sale in the U.S.: With more than 75 million obese adults, the nation's obesity rate is nearing 35 percent. But the biggest problem in creating a weight-loss drug is that there's no safe way to turn off one of the human body's most fundamental directives. For millions of years, humans have been programmed to consume calories and store them as energy, or fat. It's this biological mechanism that makes it almost impossible to quickly lose weight by not eating. Cutting down on food instead sends stronger signals to the body to store more calories. "Throughout most of human history calories were scarce and hard to get, so we have numerous natural defenses against starvation," said Dr. David Katz of Yale University's Prevention Research Center. "We have no defenses against overeating because we never needed them before." The drug industry has been on a nearly 100-year search for a drug that can help the body shed pounds. They've mostly failed to come up with an effective one and many of their experiments have proven fatal to patients: — Early attempts focused on speeding up metabolism to burn more calories. In the 1930s, doctors prescribed an industrial chemical called dinitrophenol, which accelerated metabolism, but also caused fever, swelling and deadly toxicity in some patients. The 1938 law establishing the Food and Drug Administration was a response to untested drugs like dinitrophenol. — In the '50s and '60s, amphetamines became a popular because they boost metabolism and suppress appetite. But the pills proved to be highly addictive, and doctors discovered they increase blood pressure and heart rate. The amphetamine phentermine remains approved for short-term weight loss, usually less than 12 weeks, though it is seldom prescribed because of the potential for addiction. — Perhaps the worst diet pill safety debacle came in the 1990s and involved the combination of phentermine and another weight loss drug marketed by Wyeth called fenfluramine. The combination of the two pills, dubbed fen-phen, was never approved by the FDA but more than 18 million prescriptions were written for it by the mid-90s. But after studies in 1997 suggested that up to a third of patients taking fen-phen experienced heart valve damage, Wyeth was forced to recall two versions of fenfluramine and eventually paid more than $13 billion to settle tens of thousands of personal injury lawsuits. — In the last decade, drugmakers have moved toward other weight loss concoctions. Currently, the only drug approved for long-term weight loss in the U.S. is orlistat, which is sold as the prescription drug Xenical and over the counter as alli. The drug works by blocking the absorption of fat. When launched in 2007, alli received a high-profile marketing push from drugmaker GlaxoSmithKline, complete with TV ads and a celebrity endorsement by country singer Wynonna Judd. But it never took off due to unpleasant side effects, including loose bowel movements. Educational pamphlets for alli even recommend people start the program when they have a few days off work, or bring an extra pair of pants to the office. — Most drugmakers now are focusing on medications that block brain signals associated with food craving and appetite. Vivus' Qnexa is one of a trio of drugs seeking FDA approval. The diet pill, which was initially rejected due to the risks of heart palpitations and other safety issues, is a combination of two older drugs. It uses amphetamine phentermine, which suppresses appetite. The other drug is topiramate, an anticonvulsant sold by Johnson & Johnson as Topamax. Topiramate is believed to make patients feel more satiated, though it's unclear exactly how. J&J initially studied Topamax alone as a weight loss treatment but concluded the psychiatric side effects, such as memory loss and difficulty concentrating, were too significant. Still, on Wednesday, a panel of FDA doctors and other advisers voted 20-2 in favor of approving Vivus' Qnexa pill, which the drugmaker has resubmitted to the FDA for a second review. The group touted the drug's benefits, which include weight loss of nearly 10 percent for most patients taking the drug over a year — the highest reduction reported with any recent diet pill. But panelists stressed that the drugmaker must be required to conduct a large, follow-up study of the pill's effects on the heart. The FDA is expected to issue its decision on Qnexa by mid-April. "The potential benefits of this medication seem to trump the side effects," said FDA panel member Dr. Kenneth Burman of the Washington Hospital Center in Washington DC. "But in truth, only time will tell." Tammy Wade of McCalla, Ala., is confident that the diet pill works. She lost nearly 40 pounds, dropping down to 167 while in a two-year Qnexa study. "I never lost that much weight on any of the programs I've tried," said Wade, who's done everything from Weight Watchers to work out with a personal trainer.

11 Tips to Lower Cholesterol Learn Which Foods Help or Hinder a Healthy Heart

Your doctor has told you to lower cholesterol. So what’s your next step in reducing your risk of heart disease before turning to medication? Diet and lifestyle changes, experts say. Learn which foods and supplements to stock up on and how exercise can boost good levels. Plus, are you on the road to a heart attack? High cholesterol is one of the biggest risk factors for heart disease. Yet many adults – 50%, according to a 2007 Baylor College study – don’t take the proper steps to lower cholesterol. Their inaction can be dangerous. Prevention of heart disease is crucial because about two-thirds of women who have a heart attack don't fully recover, according to the National Institutes of Health. If you’re at high risk for heart disease, prescription statins, like Lipitor or Crestor, are effective and commonly prescribed. But for women with a low risk, diet and lifestyle changes are enough to lower cholesterol levels, especially if you have no other cardiovascular disease risk factors, like high blood pressure or diabetes, says Rita Redberg, M.D., a cardiologist at the University of California, San Francisco. How to get started? For starters, if you smoke, quit, Redberg says. Then try these 11 smart strategies to lower your cholesterol. 1. Supplement smartly Many doctors and patients say natural supplements help lower cholesterol and improve overall heart health. So why don’t more physicians prescribe them? “Doctors tend to promote what they learned in medical school,” says Thom Lobe, M.D., who has authored more than 200 books and studied with former U.S. Surgeon General C. Everett Koop, M.D. “Most doctors take few courses in alternative medicine, so they just aren’t aware of many of these supplements and their health benefits,” he says. Here are three supplements that show promise in lowering high cholesterol to achieve a healthy heart. (Always check with your doctor before taking any supplements, because some can interact with other medications or health conditions, including pregnancy.) Artichoke leaf extract: In a 2008 study with 75 volunteers, University of Redding (England) researchers found that artichoke leaf extract reduced “bad” cholesterol, or low-density lipoproteins (LDL). Participants were given 1,280 milligrams of the extract each day for 12 weeks and lowered their cholesterol an average of 18%. Red yeast rice: While red yeast rice has been used for more than 1,000 years in China, it has received mixed reviews in the United States and isn’t approved by the Food and Drug Administration (FDA). A 1999 UCLA study showed that 2.4 grams a day of red yeast rice helped lower harmful LDL cholesterol by 29% and triglycerides by 37% while increasing “good” cholesterol, or high-density lipoproteins (HDL), by 20%. That finding was backed by a recent 2009 study by two Philadelphia cardiologists published in the Annals of Internal Medicine. “So far, [red yeast rice’s] track record is good,” says Jay S. Cohen, M.D., author of Natural Alternatives to Lipitor, Zocor & Other Statin Drugs (SquareOne Publishers). “Reported side effects are few.” The FDA, however, has warned that red yeast rice may be harmful, because it contains a natural form of levostatin (an ingredient found in prescription statins). Patients may not know the amounts or quality of levostatin in supplements, the agency says, and they can also cause some of the same side effects as prescription Lovastatin, including muscle pain and weakness. Green tea: Green tea effectively lowers LDL cholesterol and triglyceride levels, as well as increases HDL cholesterol, according to a 2008 study by the University of Florida, Harvard Medical School and Brigham and Women’s Hospital. The researchers recommend drinking 2-3 cups of green tea each day or taking 100-750 mg each day of green tea extract. 2. Eat heart-healthy If you have high cholesterol, change your diet and make sure it includes plenty of foods that lower cholesterol. “I advise patients to cut out refined sugar, white breads and starches, and to consume fewer animal proteins,” Lobe says. Meal plans like the low-fat DASH diet (Dietary Approaches to Stop Hypertension), a National Institutes of Health program that features lots of fruits, vegetables, whole grains, lean meats, fish, poultry and low-fat dairy, are low in calories, saturated fat and cholesterol. Going meatless may help too, according a landmark 1999 Oxford Vegetarian Study that found vegetarians tended to have lower LDL cholesterol levels. 3. Fill up on fiber Eat plenty of soluble fiber – found in oats, barley, prunes and beans, among other foods. Or take supplements like Metamucil. Fiber binds with cholesterol in the intestinal tract and moves it out of your body. When your diet lacks fiber, up to 94% of the cholesterol is reabsorbed and recycled in your body, according to the American Heart Association (AHA). “Try to get 25-30 grams of fiber each day,” says Joan Briller, M.D., director of the Heart Disease in Women program at the University of Chicago. “Women can achieve this by eating 6-11 servings of fruits and vegetables each day.” (One-half cup generally equals one serving.) 4. Raise a glass to red A daily glass of red wine or grape juice can boost levels of HDL and reduce LDL, thanks to saponins, beneficial compounds in red grapes, according to a 2003 University of California, Davis study. Yale-New Haven Hospital in Connecticut recommends no more than 1 (4-ounce) glass of wine per day for women. If you’re a teetotaler, other high-saponin foods include soy beans and olive oil. 5. Keep out cholesterol Also called phytosterols, these phytochemicals are found in corn and soybean oils, and other foods that lower cholesterol. They can block cholesterol absorption and lower overall levels by up to 10% and LDL up to 14%, according to the Cleveland Clinic. Consuming at least 1.3 grams a day, with a diet low in saturated fat and cholesterol, reduces heart-disease risk, says the FDA. Plant sterols occur only in small amounts in fruits, vegetables, nuts and whole grains, so you may need to consume multivitamins or fortified foods, including orange juice, breads and margarines, to meet daily requirements. 6. Feast on fish Fatty fish like salmon and trout contain omega-3 fatty acids, which decrease levels of triglycerides (fats in the blood) and harmful LDL, while raising beneficial HDL levels. Eat at least two 3.5-ounce servings of fish each week, advises the AHA. 7. Go nutty Eat a couple handfuls of nuts a day. About 2 ounces significantly lowers LDL and triglyceride levels, according to 2010 research from Loma Linda University’s School of Public Health. Nuts are high in calories, though, so make room for them in your daily calorie totals. 8. Focus on fats Minimize saturated fats (found in full-fat dairy, red meats and some oils like palm and coconut), and instead choose fats that help lead to a healthy heart, like olive and canola oil. Avoid all trans-fats, which may increase harmful LDL levels and lower helpful HDL. (Look for amounts on the Nutrition Facts label.) 9. Whittle your middle Just a little extra tummy weight raises cardiovascular-disease risk, especially if you have other warning signs like hypertension and high blood sugar levels. Being overweight also tends to increase the amount of “bad” LDL in your blood. An otherwise healthy woman with high cholesterol can often lower cholesterol readings by losing just 5-10 pounds, says Redberg, the San Francisco cardiologist. 10. Get a move on A long-term North Carolina University study of more than 8,000 people (released in 2009) found that those who got 30 minutes of moderate exercise several days a week lowered triglycerides levels and boosted HDL. “Find the best time of day to exercise and make a regular commitment to walking, going to the gym or even working out with DVDs at home,” Briller says. “If you’re too busy to do 30 minutes of exercise at one time, try doing three 10-minute intervals.” 11. Stress less to lower cholesterol High stress can raise your cholesterol levels. In 2007, researchers at Oregon State University found that study participants who had good coping skills – meditation, deep breathing, laughing, exercise, good nutrition and good conflict resolution – had higher HDL levels. Those with poor stress-coping skills had worse LDL and triglyceride levels. For more information, visit our Cholesterol Health Center. Are You on the Road to a Heart Attack? Every 20 seconds, a heart attack occurs somewhere in the United States. Coronary heart disease, the leading cause of death in this country, contributes to the 1.5 million heart attacks that occur each year.

6 Ways to Ward Off Colds and Flu

According to the Centers for Disease Control and Prevention, the flu season only officially started the first week of February. To chase those colds and flu away, it’s time to start building up your body’s natural defenses. Here’s how... Ever wonder why some people never get sick while you’re always sniffling? They may wash their hands more often and have less contact with sick kids and co-workers. But they also have healthy immune systems that kill viruses before they can cause colds and flu. And with a few simple changes to your diet and daily routine, you can too. It’s possible for a healthy person to take natural steps that significantly improve her immune response, says Anne Simons, M.D., an assistant clinical professor at the University of California-San Francisco and the author of Before You Call the Doctor (Ballantine Books). You can even increase the effectiveness of the flu vaccine, she adds. Immune-boosting herbs, the right vitamins, even exercise helps. So as colds and flu ramp up and people start getting sick all around you, try these tips to increase the chance that you won’t be joining them. 1. Eat your antioxidants. “A diet high in fruits and vegetables, whole grains, nuts and seeds provides optimal immunity,” says Andrew Weil, M.D., founder and director of the Integrative Medicine Program at the University of Arizona. These foods deliver the full range of antioxidant nutrients necessary for your immune system to work at its best against colds and flu – notably, vitamins A, B6, C, and E and the minerals copper, iron, selenium, and zinc.” Plenty of studies have proven the immune-boosting benefits in vitamin-rich foods. A 2007 Finnish research review by the University of Helsinki found that vitamin C lowered the risk of catching a cold when the body is under stress. And, according to a 2007 Swiss study published in the Annals of Nutrition and Metabolism, an adequate intake of vitamin A (the recommended daily requirement for women is 700 micrograms, found in one sweet potato) will boost immune function and reduce infection risk. 2. Take a multivitamin. Even with a diet rich in antioxidants, it can be difficult to get the full range of vitamins and minerals your body needs. A vitamin-mineral supplement may be necessary to enhance immune function. But don’t assume more is always better, says nutritionist Elizabeth Somer, R.D., author of The Essential Guide to Vitamins and Minerals (Collins Reference). “While moderate doses of some nutrients stimulate the body’s defense system, larger doses impair immune function.” Zinc supplements, she points out, have been shown to shorten the duration of colds in several studies. But an overdose – more than about 150 mg daily – can actually reduce the body's defenses. How do you know when you’ve taken too much? Nausea, vomiting, diarrhea and headaches are all side effects of too much zinc, according to the National Institutes of Health. 3. Take immune-boosting herbs. Research on medicinal herbs that enhance immune function is “extensive and compelling,” says Mark Blumenthal, executive director of the Austin, Texas-based American Botanical Council, a nonprofit research organization To get the most herbal immune support against colds and flu, he recommends the following: Astragalus. This Chinese herb stimulates T-helper and natural killer cells, which are essential elements of the immune system. Chinese clinical trials have shown that the herb stimulates production of interferon, the body’s own antiviral agent. In fact, astralagus supplements can give an immune-cell boost that lasts for at least 7 days, according to a 2007 study by the National College of Naturopathic Medicine in Portland, Ore. Echinacea. The root of this daisy-like flower native to the Midwest is the nation’s most popular – and controversial – immune stimulant. Some studies have shown that it significantly reduces susceptibility to colds and flu, as well as their severity and duration. Others show no benefit at all. That said, the data is promising. A Swiss analysis of the best studies, published in Clinical Therapeutics, shows that echinacea reduces the risk of catching a cold by 55%. And a 2007 analysis of 14 rigorous reports by University of Connecticut researchers showed that the herb reduces cold susceptibility 58%, and the duration of colds by 1.4 days. Elderberry. This delicious berry is rich in anthocyanins, a healthful chemical found in purple and red fruit. Also known as sambucus, elderberry is an age-old treatment for many illnesses, including the flu. In a study published in the Journal of International Medical Research, researchers gave 60 flu sufferers a placebo or elderberry syrup four times a day. The elderberry group recovered an average of four days faster. Meanwhile, a 2010 Columbia University research review said the berry is a “promising” treatment for viral influenza infections but called for more rigorous studies. Ginseng. In Chinese medicine, ginseng is considered a tonic, an herb that promotes overall health. The reason? It’s a powerful immune stimulant. How effective is it? In a study at Eastern Virginia Medical School, researchers gave ginseng or a placebo to 198 elderly nursing home residents. After 12 weeks, the ginseng group caught just one-tenth the number of colds. And a 2009 review of five separate studies by Canada’s University of Alberta found that North American ginseng will shorten the duration of colds when taken as a preventative measure for 8-16 weeks. Eleutherococccus. Often called eleuthero or Siberian ginseng, this herb isn’t actually a form of ginseng but provides similar benefits, including immune stimulation. There isn’t a lot of American research on this herb. But German studies have found that it boosts production of interleukins and T-helper cells. Russian researchers also report immune-enhancing action. Garlic. As an herbal medicine, garlic is best known for helping lower cholesterol and reduce the risk of heart disease. But that folk wisdom about chewing on garlic when you feel a cold coming on could have merit. Its active ingredient, allicin, seems to block enzymes that play a part in viral infections. And supplements seem to work as well as the real thing. A 2009 research review by the University of Western Australia looked at studies on garlic and colds. In one, volunteers who took garlic supplements had fewer than half the number of colds – and fewer sick days – than those who took a placebo. 4. Get enough sleep. Ever pull an all-nighter and then get sick? Sleep less than you should and your immune system is likely to suffer. There’s no “normal” amount of sleep, but the healthy minimum is seven hours a night, according to the National Center on Sleep Disorders Research, a division of the federal National Institutes of Health. In fact, a 2009 University of Michigan research article published in Nature Reviews Neuroscience suggests that one of the reasons mammals sleep at night is to build up immunity and fight off disease. In a 2009 Carnegie Mellon University in Pittsburgh study, researchers exposed 153 men and women to a cold virus. Those who had slept an average of eight hours or more a night during a two-week period were three times less likely to develop a cold than those who had slept less than seven hours. 5. Move that body. Compared with couch-sitters, people who engage in regular, moderate exercise have increased immunity to viruses and other illnesses. People who exercise moderately for at least 45 minutes most days of the week have about half the sick time as those who don’t, according to research cited by the American College of Sports Medicine. Just don’t overdo it: Compared with recreational runners, people who run marathons are more susceptible to colds and other infections. Athletes are more likely to develop an upper-respiratory-tract infection after intense training or competitions, according to a 2009 review of 30 studies involving 10,000 subjects, published in the British Medical Bulletin. 6. Reduce your stress. Sure, it’s easier said than done. But emotional stress can cause physical damage. So if you want to boost your immunity, you need to incorporate a stress-reduction program into your life, says Robert Anderson, M.D., author of Clinician’s Guide to Holistic Medicine (McGraw-Hill). In a classic study, Carnegie Mellon psychologist Sheldon Cohen, Ph.D., interviewed 400 healthy adults about their stress levels and then exposed them to a cold virus. Those who reported higher levels of stress were twice as likely to get sick. (In a 2006 follow-up, Cohen found that those who exhibited a “positive emotional style” were less likely to catch colds.) Here are a few of the most effective ways to reduce stress: Meditation. When a University of Wisconsin study had 25 people meditate daily for eight weeks, they had a significantly greater immune response to the flu vaccine than non-meditators. A similar 2008 Loyola University of Chicago study showed that daily meditation enhanced immune function in women newly diagnosed with breast cancer. Humor. Want proof that laughter actually is the best medicine? In a 2003 Indiana State University study, women who laughed at a funny video had greater natural killer cell activity - a key part of the immune system - than women who watched a tourism video. Sociability. Does having fewer friends mean fewer colds? In a 1997 study, Cohen found that people who spent more time in social activities had less risk of getting sick, even when exposed to a cold virus. Of course, embracing immune-boosting activities won’t completely protect you against colds, flu and other illnesses. But by incorporating one or more of these approaches into your life, chances are you’ll feel better and stay healthier. Health writer Michael Castleman is the author of many books, including The New Healing Herbs: The Classic Guide to Nature's Medicines; Blended Medicine: Combining the Best of Mainstream and Alternative Therapies for Optimal Health and Wellness; and There's Still a Person in There: The Complete Guide to Preventing, Treating, and Coping with Alzheimer’s Disease. How Much Do You Know About Home Remedies? Chicken soup for a cold? Holding your breath to halt your hiccups? Friends and family swear by these common cures to colds and flu. But you're not so sure. You've heard all the age-old remedies but can you decipher fact from fiction?

How to Exercise for Arthritis 10 Tips for Working Out Safely With Osteoarthritis Symptoms

Regular exercise is important if you have symptoms of osteoarthritis, a common degenerative condition of the joints. But if you work out too hard or don’t take precautions, you may end up with even more pain than before. Read on for 10 expert tips on how to exercise for arthritis relief the right way... When osteoarthritis pain flares, the last thing you want to do is exercise. But make an effort to exercise for arthritis anyway, because a lack of physical activity leads to a vicious cycle, says Ronald P. Reichman, M.D., a specialist in rheumatology and internal medicine at Cedars-Sinai Hospital in Los Angeles. For example, you may gain weight, which puts more stress on joints and increases osteoarthritis pain. Exercising reverses this. It can also fight arthritis-related joint stiffness and discomfort. “Exercise strengthens the muscles around joints and keeps them functioning and in proper alignment,” Reichman says. Like car tires, joints wear out faster when they’re out of alignment. So strengthening muscles – around the knee, for example – prevents further deterioration by keeping the joint moving correctly. Exercise for arthritis also maintains the joints’ range of motion – the extent to which they can be moved, rotated or extended. That makes it easier for them to handle everyday movements, Reichman says. Here are 10 expert tips on the best ways to stay active, fight arthritis and keep functioning at your best. 1. Start slowly. If you’re a beginner or returning after an exercise hiatus, don’t do too much too soon. That may cause pain and inflammation around joints, Reichman says. “Gradually add only a few minutes to each workout and slowly increase range of motion if you’ve lost flexibility,” he recommends. Start with just 10 minutes, even if you have to leave a class before it’s over. Then assess its impact on your body. “If you’re not in pain two hours later, add five minutes to your exercise routine the next day,” Reichman says. Ideally, you want to work up to 30 minutes of exercise for arthritis, says Robin K. Dore, M.D., a rheumatologist at St. Joseph’s Hospital in Tustin, Calif. “For joint benefit, however, it’s not necessary to move continuously for 30 minutes,” Dore says. It may be easier to do two 15-minute workouts or three 10-minute workouts throughout the day. 2. Lose weight. If you’re overweight, every pound you lose means less stress on joints during exercise. Losing five pounds translates to a reduction of 20-30 pounds of force across your knee from walking, says David Borenstein, M.D., president of the American College of Rheumatology in Washington, D.C., and author of Heal Your Back: Your Complete Prescription for Preventing, Treating and Eliminating Back Pain (M. Evans & Company). The same is true for going up and down stairs. “Walking upstairs generates forces across your knees equal to four times your body weight,” Borenstein says. “Walking downstairs generates seven times the force – which is why women with OA typically feel more pain going downstairs than walking up them.” 3. Do low-impact workouts. To reduce the risk of osteoarthritis pain, keep stresses on lower-body joints – such as knees and hips – to a minimum, Reichman says. “Light” exercise, such as walking, swimming or using an elliptical trainer, is best for people at risk for osteoarthritis symptoms, according to a 2010 University of California, San Francisco study. Magnetic resonance imaging (MRI) showed that light exercisers had healthier knee cartilage compared to runners or those who did strength-training often. And frequent knee-bending activities – climbing up at least 10 flights of stairs a day, lifting objects of more than 25 pounds, squatting or kneeling for at least 30 minutes a day – was associated with more cartilage abnormalities. Another good way to exercise for arthritis is stationary cycling, which reduces the risk of injury, unless you’re adept at cycling outdoors on a regular bike, says Reichman. Adjust your bicycle seat to a level that allows your knee to remain slightly bent on the down stroke. Or a recumbent bike may be better if you have back pain, because your lower back is supported and there’s no strain on your upper back and neck, Reichman says. 4. Warm up thoroughly. A gentle warm-up increases blood flow to muscles, loosens them and reduces risk of an injury that could lead to osteoarthritis pain, Reichman says. The Arthritis Foundation recommends a 3-5-minute warm-up of walking or marching in place. Start gradually and speed up the pace after a few minutes. 5. Try tai chi. The flowing movements of this Chinese martial art are an ideal exercise for arthritis. “Tai chi is a nice, slow way to warm up the body without putting a lot of strain on joints,” Borenstein says. Tai chi movements mimic those we do naturally in real-life situations, such as bending and reaching forward and sideways. People with symptoms of osteoarthritis or rheumatoid arthritis who practiced tai chi twice a week for eight weeks reported less pain, stiffness and fatigue and better physical function, according to a 2010 study by the University of North Carolina at Chapel Hill School of Medicine. They also reported lower blood pressure and better sleep. Tai chi classes may be offered at local schools, hospitals, martial-arts studios, fitness centers or the YMCA. Or purchase an instructional DVD from the Arthritis Foundation. 6. Get in the water. Water workouts are one of the best low-impact exercises for arthritis, because water reduces the effect of gravity and stress on the knee, Reichman says. It also offers both cardio and resistance training, because your muscles are pushing against water. Because water supports and stabilizes your upper body, “water exercise is especially helpful for women with osteoarthritis pain in the back or neck,” Borenstein says. To alleviate pain while swimming, use a snorkel and mask so you don’t lift your head to breathe. “They enable you to swim without extending the spine, which can cause pain,” he says. Also, work out in a heated pool if you can. Most people feel less osteoarthritis pain in warmer water, says Borenstein. “Cool water can heighten sensitivity and cause those with OA to become more aware of aches and pains,” he says. The Arthritis Foundation helps organize water exercise classes in many areas; you can find information here. 7. Walk softly. If you feel osteoarthritis symptoms in your hips and knees, the floor or surface you’re exercising on and your footwear may exacerbate it, says Borenstein. For example, the mall may be OK for a stroll, “but walking on cement combined with the wrong shoe can cause osteoarthritis pain to flare,” he says. That’s because hard cement floors create more pressure against your foot and send it throughout your extremities, says Borenstein. That’s why a softer surface, such as a school running track or cushioned treadmill, is better for people with osteoarthrtitis, he says. When choosing athletic footwear, make sure it offers enough support and cushioning. “You should feel the bottom of the shoe, not the floor,” Borenstein says. If osteoarthritis affects your toes, you may need a shoe with a wider toe box, he says. 8. Stay warm. Warmth improves blood flow to your limbs, says orthopedic surgeon Thomas P. Schmalzried, M.D., medical director of the Joint Replacement Institute at St. Vincent Medical Center in Los Angeles. “Good circulation decreases inflammation in the joints, and osteoarthritis pain and swelling,” he says. When you exercise for arthritis in cold weather, wear layers of clothing to help control your body temperature, he suggests. “Extreme heat can cause lightheadedness and dizziness, and cold may increase muscle tightness,” Dore explains. And warm your body temperature before starting. For example: Take a warm shower Sit in a warm whirlpool bath Apply a heating pad to sore joints (but not if they’re inflamed – that is, swollen and tender) Use hot packs or warm compresses (or try disposable heat packs) 9. Include weight-bearing exercise. This strengthens your muscles, helping them support and stabilize joints and ward off further damage. But watch out: The wrong exercises can make osteoarthritis pain worse. If you have lower-extremity joint pain, such as in the hips or knees, avoid lunges, which strain these joints, says Borenstein. “They’re a popular exercise for women because they target the hips and legs,” he says. “But if you have a weak spot, it’ll quickly become evident [in the form of joint pain].” Instead, do leg raises to strengthen quadriceps (the muscles in front of the thighs), which help stabilize the knee joint. Here’s how: Lie on your back with one knee bent and your foot on the floor, and the other leg straight out on the floor. Slowly raise the straight leg until your thighs are parallel to each other (at a 45° angle); pause and slowly lower it to the ground. Start with three sets of 10 reps per leg. For added resistance, use ankle weights. You can also do leg raises on a weight machine at the gym, but be careful not to use more weight than you can easily handle without pain. Walking also counts as a resistance exercise for arthritis, since your whole body is supported by your legs. 10. Stretch it out. Just like a warm-up exercise for arthritis, gentle stretching can help prevent injuries if you have osteoarthritis symptoms. For example, if your Achilles tendon (the muscle at the back of your ankle) isn’t flexible and you do a lot of walking up hills, it may not be able to move through its entire range of motion. Over time, the overuse increases small, microscopic injuries, which can result in tendonitis. Stretching regularly will help the Achilles tendon move through its normal range of motion more easily. But the key to safe stretching is to do it only when muscles are warm, says Schmalzried. A cold muscle doesn’t have the same ability to stretch, and can quickly become strained. How to tell if stretching is safe to do? A little perspiration on the forehead is a good sign, Schmalzried says. When stretching, maintain gentle, continuous pressure – don’t “bounce,” Schmalzried advises. Hold each stretched position for a count of 10; relax for a count of 5, then do it again. Gentle stretching exercises should be done every day to fight arthritis, says Schmalzried. “Work up to 15 minutes a day.” For more information, visit our Osteoarthritis Health Center. How Much Do You Know About the Types of Arthritis? About 46 million American adults – nearly one in five – suffer from some type of arthritis. It’s estimated that number will rise to 67 million by 2030. Do you or someone close to you have arthritis?

THOUGHT FOR THE DAY...

A small body of determined spirits fired by an unquenchable faith in their mission can alter the course of history.

FUN FACTS AND A GREAT WAY TO MAKE EXTRA INCOME WITH MJ TLC, - AND - CHECK OUT " WWW.MELODYSHAPPYWORLD.COM" FOR A FREE WAY TO BRING HAPPINESS TO THE WORLD AND LOTS OF IT TO THE WORLD WE LIVE IN!! YOU CAN REACH MELODY AT; 949 -706- 0887

*** The symbol on the 'pound' key (#) is called an octothorpe. *** *** The streets of Victor, Colorado, once a gold rush town, are paved with low-grade gold. *** *** The song 'Strawberry Fields Forever', sung by the Beatles, refers to an orphanage located in Liverpool. *** *** The Pittsburgh Steelers were originally called the Pirates. *** *** The odds of being killed by falling out of bed are one in two million. *** *** The number of births that occur in India each year is higher than the entire population of Australia *** _____________________________________________________________________________________ WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!" MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!! ASSOCIATIONS: WWW.MELODYSSECRET.COM - YOU CAN REACH MELODY AT; 949 -706- 0887

Is Soda Making You Sick?

Americans’ intake of sweetened drinks — chief among them, soda — has more than tripled in the last 40 years, and that consumption is taking its toll on our health, says Newsmax Health expert Dr. Russell Blaylock. “Virtually anything that can go wrong in the body can be made worse by high intake of these liquid sugars,” says Dr. Blaylock, editor of the “The Blaylock Wellness Report.” “Americans are consuming massive amounts of these soda products and we’re paying a very heavy cost in terms of human disease.” Soda consumption can be correlated to various cancers and brain degenerative diseases, like Alzheimer’s, Parkinson’s, and Lou Gehrig’s (amyotrophic lateral sclerosis), he says. Sodas offer fast-absorbing sweeteners that lead to an intense insulin response in the body. But after 20 to 30 minutes, blood-sugar levels drop, triggering the brain to produce the chemical compound glutamate and depleting magnesium, an essential mineral important for muscle function and the activity of certain enzymes. The process puts us at risk for diseases, he explains. “The liquid form is the worst of the sugars that we could be exposed to,” he says. Sugar-free sodas are not a safer option because they contain artificial sweeteners, including aspartame and sucralose, which also cause harm, says Dr. Blaylock, a retired neurosurgeon and nutrition researcher. Aspartame is toxic to every cell, breaks down into formaldehyde, and “is strongly correlated” with brain cancer, leukemia, and lymphomas, he explains. Sucralose, also known as Splenda, has not been adequately tested, “but we know it has a negative impact” on the immune system and on the survival of babies in-utero, he says. “So these artificial sweeteners can be quite dangerous and I would advise people to completely avoid them,” he says. “There are a lot of natural sweeteners that people can turn to.”

Are OTC Drugs Always OK? Making Sense of Over-the-Counter Medications

Over-the-counter medications comfort us in many ways: They come in a variety of brands and formulations that cater to every symptom, and you can purchase them day or night without a prescription. But do OTC drugs treat the body as effectively as they provide peace of mind? Find out now... While sometimes we must throw ourselves at the mercy of a trusted doctor, at other times we can self-medicate – and, boy, do we. Americans spend $17 billion a year on over-the-counter (OTC) drugs. That’s a lot of cold, flu and pain remedies. Yet many people don’t have a clue what they’re buying and taking, says Timothy W. Cutler, Pharm.D., a pharmacist and associate professor of clinical pharmacy at the University of California, San Francisco. For example, “Do you know that when you’re taking a Tylenol PM, you’re not just taking acetaminophen, but also a whopping dose of Benadryl?” Cutler asks. You should. Especially if you’re allergic to the antihistamine – or giving it to your grandmother. “Benadryl is inappropriate for older adults because it’s so sedating,” Cutler warns. “They could take it, get up in the middle of the night and fall.” Most Americans often make other assumptions: We believe government-approved OTC drugs are 100% safe, that doctors know how a patient will react to them and that we know exactly what we’re taking. Of course, prescription and over-the-counter medications can be safe and do wonders to treat illnesses and keep us healthy. But for drugs to work effectively, people who take them need to be better informed, Cutler says. Ready for the truth about OTC drugs? Read on. Drug Myth #1: OTC drugs are completely safe. The Truth: Definitely not. For example, what could seem more innocuous than aspirin? Although aspirin was the pain reliever of choice in the first half of the 20th century and regained popularity as a preventive treatment for heart attacks and strokes, the drug would never make it through the Food and Drug Administration (FDA) regulatory process today, says Cutler. Or, at least, it couldn’t be sold over the counter, he adds, as it may cause serious gastrointestinal problems and easy bruising. “It’s also potentially dangerous to take before surgery,” Cutler says. It thins blood and may lead to excessive bleeding. He adds that cough and cold remedies, laxatives or anything with acetaminophen or ibuprofen may also promote excessive bleeding during surgery. “Patients think these drugs are safe and not a big deal,” Cutler says. Follow dosing directions with all over-the-counter medications and always check with your doctor or pharmacist before combining. Drug Myth #2: It’s always clear what we’re taking. The Truth: Just like a package of potato chips, OTC drugs also have added ingredients that aren’t necessarily written in bold letters on the label. For example, NyQuil promises a restful night’s sleep, but how? With 18%-20% alcohol. Some people, such as recovering alcoholics and diabetics on certain medications, shouldn’t take alcohol in any form, says Cutler. Read the fine print and find out the medication’s ingredients before you take it. Drug Myth #3: If the FDA approves a drug, it must be safe. The Truth: Not always. The FDA has approved many OTC drugs for children – decongestants, antihistamines, cough suppressants and expectorants. Yet more than 1,500 children were harmed or died after using such remedies during a one-year period, according to a 2005 Centers for Disease Control and Prevention study. Doctors later petitioned the FDA to review the products, and in 2008, the FDA recommended that over-the-counter drugs not be given to children under age 2. Cutler says he rarely recommends these products for children because of the risk of serious side effects, such as rapid heartbeat or seizures. "If your child is having a lot of cold symptoms, talk to your pediatrician or pharmacists about which, if any, of the products could be effective,” he says. Drug Myth #4: You can rely on measuring devices in children’s medications. The Truth: There’s a lot of over- and under-dosing with children’s drugs. It’s no wonder, because manufacturers don’t make it easy, according to a New York University study published in 2009 in the Journal of the American Medical Association. Inconsistencies between dosing directions and markings were found in 146 of 200 top-selling oral liquid children’s medications that researchers looked at. Some devices were missing or had unnecessary markings, or they didn’t use typical units of measurement. Some included abbreviations but didn’t define what they mean. Ask your doctor or pharmacist for the correct dose and a measuring device (spoon, cup or plunger) that you understand. Drug Myth #5: OTC drugs can't be habit forming. The Truth: More than 3 million people ages 12-25 used a cough or cold medication to get high in 2006, according to the National Survey on Drug Use and Health. That’s why many pharmacies now keep NyQuil, Robitussin and other products with alcohol or dextromethorphan (DXM) behind the counter. Abusing these medications may have serious health consequences, including seizures, paranoia, infertility, abdominal cramping, loss of consciousness and even death. However, “somebody who’s well-intentioned and taking the medication as directed won’t get physically addicted to [it],” Cutler says. Drug Myth #6: Generic drugs aren’t as good as brand-names. The Truth: Generic drugs are identical copies of brand-name drugs that are no longer patented. They have the same dosage, safety, strength, quality and performance as brand drugs, according to the FDA. But they’re often cheaper because generic manufacturers don’t have start-up or research costs. “In almost all instances, generic drugs are equal to brand names,” says Candice Garwood, Pharm.D., clinical assistant professor at Wayne State University in Detroit, Mich. “Generics for OTC drugs are also fine, as long as the active ingredient matches the brand name’s active ingredient.” There’s one exception: With medications - taken for epilepsy, for example - even the tiniest formulation change could alter the effectiveness. Don’t switch to a generic unless your doctor approves. Drug Myth #7: Drugs affect everyone the same way. The Truth: Because of people’s individual genetic makeup, a drug can work wonders for one patient and do nothing for the next. Some people can have a bad reaction, or, in FDA-speak, an “adverse event.” In 2009, more than 373,000 serious problems were reported through the FDA Adverse Event Reporting System. Some might have resulted from not managing medication properly, but others were negative reactions that occurred even when over-the-counter medications were taken as directed. Drug Myth #8: Herbal therapies are weak and ineffectual. The Truth: It’s true that complementary and alternative medications aren’t regulated by the FDA, so many of the claims aren’t substantiated. However, they can be very effective, says Cutler. That’s because herbs are derived from plants, as are many prescription drugs, and some even have active ingredients similar to FDA-approved OTC drugs. “For example, red yeast rice is an over-the-counter herbal remedy that contains monacolins, known to inhibit cholesterol,” Cutler says. One of the monacolins – lovastatin – is also in the prescription drug Mevacor, a medication used to treat cholesterol. “The problem is – unlike prescription drugs – we don’t always know how much of the active ingredient is in an herbal product or its potency,” Cutler says. If you’re trying herbal remedies, run them by your doctor first. What’s Your Supplement IQ? You know that taking calcium supplements can help build strong bones when you don't eat enough foods, but do you really know all that you should about supplements? Beyond the world of basic nutrition, there's a different solar system of weird, wacky and wonderful facts about vitamins, minerals and herbs.

How Menopausal Symptoms Sparked a National Movement Red Hot Mamas Founder Karen Giblin Shares Her Personal Journey

Until you experience it, menopause can seem like a scary brick wall or a hazy, far-off notion. For Karen Giblin, founder of the national menopause education network Red Hot Mamas, “the change” prompted her to connect, share and teach other women about menopausal symptoms. She talks about her journey and how together we can somehow make the process more bearable... Karen Giblin was 40 and a successful city politician in Ridgefield, Conn. when she was diagnosed with Von Willebrand’s disease, a disorder that caused abnormal uterine bleeding and pelvic pain. The only solution? An emergency hysterectomy, which launched Giblin into full-blown menopause. “The operation ended a lot of the abnormal uterine bleeding and put an end to pelvic pain,” she says. But the menopausal symptoms turned her world upside down. “I had the devilish duo – hot flashes and night sweats,” she says, which intensified her lack of sleep, one of the most common menopausal symptoms, and forgetfulness. “I was serving my third term as selectman for 21,000 people and I wasn’t even able to remember town ordinances,” she adds of her sleep-deprivation and memory loss. Then residents in her constituency began calling her, Giblin says. “At first, I thought they were calling to find out how my surgery went,” she recalls. “But they were calling for information about natural and surgical menopause. That’s when I knew I had to address women’s needs – as well as my own.” Giblin has accomplished much since starting RedHotMamas.org in 1991. She shares the answers she found in this exclusive Lifescript interview. It sounds as though it was difficult to find answers about menopausal symptoms once you’d entered the change. After surgery, I wasn’t armed with enough knowledge about treatment options to alleviate my menopausal symptoms. Menopause was really problematic. I felt lost in the Bermuda Triangle trying to find solutions. The typical 7-15 minutes you get in a[gynecologist’s] office doesn’t fully explore the needs of menopausal women. It really doesn’t provide enough information. How did you begin your research? I wanted women to get medically sound information, so I tapped into the resources of Danbury and Norwalk hospitals (in Connecticut). I called the program Red Hot Mamas because my daughter used to see me having these terrible hot flashes. She called me “red hot mama.” How did you first start the education program? I developed it through the district nursing association and started getting speakers, and – voila! – today Red Hot Mamas is the largest menopause education organization in the U.S. and Canada. We’ve worked in more than 200 hospitals and have care practices across the U.S. I had to leave politics because the programs got so large. You conducted a menopause survey in 2010. What were the results? There’s a lot of sleeplessness in Menopause City for perimenopause and menopausal women. Insomnia is one of the most significant menopausal symptoms. We did a survey of more than 927 women [in partnership with takebackyoursleep.com]. They ranged from 40-65 years of age. We found that menopausal women weren’t experiencing only sleep problems, but their lack of sleep negatively impacted their lives and those of their loved ones. They had intimacy issues with their husband or partner and their personal relationships were also affected. The findings were that insomnia really causes a lot of problems. What kinds of problems? For example, 76% of the 927 women surveyed said they were having daytime drowsiness. How does that affect mood? It causes irritability – 52% of women reported they became irritable. If you’re irritable and have a partner, sex and intimacy is put on the back burner. Thirty-four percent said it really affected intimacy with their spouse or partner. For women, their quality of life was moderately to highly affected because of insomnia. There was sleepiness, drowsiness during the day, irritability … they couldn’t even concentrate. Were doctors able to help? Another [surprising] key finding is that patients aren’t communicating sleep as a problem to their health-care practitioners. Communication is really important. [Doctors] can help with behavior modifications and treatment options. But women weren’t consulting their practitioners. Weren’t doctors asking about menopausal symptoms? Our survey also found that 92% had to bring up the subject of sleep with their health-care practitioners. The practitioners weren’t even addressing the issue. It’s an unrecognized and undertreated area when it comes to sleep. Menopause doesn’t just signify hot flashes or night sweats – it encompasses a lot of different areas and sleep is a big one. Women wake up and [can’t] fall asleep again. When they do fall back asleep, they jump around in bed like Mexican jumping beans. I always tell women that No. 1, they need to become informed, educated and ask the right questions. How can women help prepare themselves for a good night’s sleep? It’s important to keep the bedroom cool. Use light sheets and blankets and wear lighter clothes to bed. Keep feet out of the covers. Establish healthy habits during bedtime. I always have a soothing bedtime ritual – a good book, a comfortable pair of pajamas, clean bedding. For example, put on a relaxing CD. Don’t turn on the news and get stimulated before bed. It has to be soothing and you have to make sleep a priority. What about hormone therapy? That’s a personal decision like any medication. [You have] to communicate with your health-care practitioner and understand the risks and benefits of anything you take, whether non-hormonal products or hormone therapy. What did your survey reveal about vaginal atrophy? It’s pretty common. You might not even get a hot flash or a night sweat. You might only get the sleep and vaginal dryness issue. It’s not just our skin and face getting dry – other areas get dry too. It’s important women recognize that. Are there products that alleviate vaginal dryness? There are ways to abate the vaginal dryness issues. No. 1, don’t flat-line sex. You’ve heard the [phrase] “use it or lose it.” If you continue having sex during menopause, it actually creates lubrication. What’s the best way to deal with menopausal symptoms psychologically? I definitely had to have a sense of humor. Menopause isn’t bleak. It’s just another turning point in our lives. There are challenges and benefits. There are some funny aspects of it. One woman told me she has to write a Post-it note with her husband’s name on it to remember him. What are the benefits of menopause? You save money on tampons. You don’t have to make your husband put those embarrassing items in the cart. What recommendations do you have for women just beginning to experience menopausal symptoms? 1. Stay positive. I’m a very positive person and I have a sense of humor. Staying positive can really have an impact on your life. 2. Make time for yourself. A lot of us are dominated by stress. I think you have to take time, be mindful of each moment and eat right. 3. Exercise and social support is very important. I’ve learned that women really need each other. At this stage in our lives, friends are very important for sharing experience and wisdom. Social support is the key to health and living longer. 4. Become informed. It’s important to have resources available, become proactive and ask the right questions of your health-care provider. For more expert advice and information, visit our Menopause Health Center. Are You in Perimenopause? Do you suspect you might be in perimenopause, the period of time leading up to menopause? It can occur as early as your late 30s. But remember, you can still be years away from menopause even if you're experiencing the symptoms.

Positive Affirmations For Success: 5 Crucial Rules To Remember - By Michael Lee

How do you write positive affirmations for success? When do you write them and where do you post them? With all these questions ringing in our head, it's no wonder most people haven't started anything at all yet. Now that you're here though, it's time you learn how to come up with positive affirmations for success! Here are some important guidelines to follow: 1) Keep Affirmations Short And Direct To The Point. Long, winding passages might have served some of your favorite authors well; but when it comes to writing positive affirmations for success, it's vital that you keep them short and direct to the point. Shorter affirmations are more effective because they're easier to remember than long and complex ones. Think of the shortest possible affirmations for your purpose without sacrificing their meaning to you. 2) Avoid Anything Negative. It sounds almost redundant to say this, but you have to be conscious about what you're writing. Sometimes, people don't think much of how they phrase their positive affirmations. For example, "I don't want to get sick" is negative. Although it sounds like you're defending yourself against illnesses, the opposite effect might occur! That's because your subconscious could ignore the word "don't." A powerful alternative would be to say something like, "I am perfectly healthy in mind, body and spirit." 3) Write When You're In A Positive Mood. When writing positive affirmations for success, it is advisable that you do so when you're happy, thrilled or excited. Calm and peaceful works as well. If you're feeling frustrated, sad or defeated, your words will carry a hint of negativity in them. You won't be able to look at your words without remembering that time when you were at your worst. Write only when you're in a good state of mind. That way, the emotions attached to your affirmation won't be spoiled. 4) Keep Them In Present Tense. Keeping your positive affirmations for success in present tense helps you attract your goals faster. It's as if you're living your life the way you want to, right at this very moment. It's as if all your dreams and ambitions are now moving from your future to your present. When you think about it, doesn't "I am the youngest CEO of this company" sound better than "I will be the youngest CEO of this company?" There are times, however, when you don't "feel" it. In the example above, if you're still having doubts inside when you say, "I am the youngest CEO," you can instead say, "I choose to be the youngest CEO of this company." 5) Post Them Where You Can See Them. These affirmations are of no use if you don't follow them up after writing or reciting them. You have to really commit yourself to change. By seeing your affirmations every day, you are reminded of a promise to yourself - that you will, from now on, take care of you! So post them on your laptop if you're always using it or write them down on your notebook several times each day. Positive affirmations for success keep people going, even though others would have quit. If you're not one to stop even before a job's done, then keep these tips in mind.

Conversation Secrets On How To Talk To Anyone About Anything - By Greg S. Baker

This very simple and easy to follow procedure will help you develop strong conversation skills with people you know and people you don't know. This skill is meant to help you build lasting connections with people and feel at ease while doing it regardless of your knowledge of the subject or topic. Proverbs 15:23 - A man hath joy by the answer of his mouth: and a word spoken in due season, how good is it! The secret, if there is one, lies in the quality of a good question. I'll explain in a moment, but first there is another factor that must be addressed. In order for this simple procedure to work, you must be comfortable with your own ignorance. You can't be intimidated by another's superior knowledge or expertise. To be ashamed or embarrassed of what you know or don't know will bleed through in your conversation. Except for some egomaniacs, people normally get embarrassed when others are embarrassed and that just makes the entire conversation awkward. For example, I do a lot of public speaking. If I mess up in what I say, the worst thing to do is become flustered, embarrassed, or ashamed. If I start to profusely apologize, my audience becomes embarrassed for me and will begin to become uncomfortable. I not only loose the audience, but I make it so that others wish they were elsewhere. Instead, if I crack a joke about the mess up and everyone laughs, the audience not only is pulled back to what I am saying but they are relieved to see that I am comfortable with my own mistakes. Your ignorance or awkwardness is not the problem with developing communication or social skills. It is how you come across to the other person. If you are at ease with your own lack or mistakes, you will invariably draw others to you. Now for the procedure. Again, the key lies within the quality of the questions you ask. Everybody on the planet has their topics which they have become passionate about. Asking good questions about other people and what they do or like to do is one of the easiest and simplest ways to engage someone in a meaningful conversation. Step #1 - Be Observant. This is important. When you meet people, notice what they wear, how they sit, their surroundings (especially if they were in control of the décor) and any jewelry, or pictures. Even noticing if someone is sad, lonely, depressed, joyful, or happy is important. Picking up on another's mood could help you determine where or if you should engage them in a conversation. Try to pick up on the likes or dislikes of a person. For example, if you are eating with someone, notice what they order and what they specifically tell the waitress to withhold or add extra of. Step #2 - Ask Quality Questions about their Likes, Dislikes, Hobbies, and Ambitions. This is to find common ground. The right types of questions, even if you know nothing about the subject, will give you valuable insights into the mind and thinking of the person you are talking to. For example, questions about a person's career may lead to similar desires for a longer vacation and may lead you to realize you share a similar like for fishing. The conversation, from there, may center on your questions of his best fishing holes, favorite bait, and largest catch. Be aware that your questions hint at your design. Asking someone why he's a jerk may not be the best way to engage someone in a conversation. The right question, asked in genuine curiosity, is the easiest way to start a good conversation. For example, I met a guy who was a private detective. The only thing I know about PIs is the Hardy Boys series I read as a kid. So instead of skirting the subject, or asking ridiculous questions like, "You ever shoot someone?" I asked, "Do you find that line of work very intense?" His answer was yes and no. He then gave examples to prove his point. Nodding in understanding, I was then able to ask better questions about his job. We talked for a good hour and walked away feeling like we knew each other better. When your questions express your interest and curiosity in another person, you will normally get positive responses to your questions. Step #3 - Insert Similar Feelings or Emotions of Your Own into the Conversation Using the PI example from step 2, I said, after his response to my first question, "I know exactly how you feel. My job as a pastor can be intense and at other times just plain grueling." His curiosity was piqued and he asked a question or two about my job. Soon we discovered that one of the things we both shared was our like for the variety our jobs offered every day. It is easy to hold a conversation once you have found common ground. Asking good questions and then adding your own similar thoughts into the conversation related to an area you understand, is one of the easiest ways to get to know someone. TYPES OF QUESTIONS TO ASK Here is a short list of do's and don'ts for asking questions. Don'ts: Don't ask questions that will put the other person immediately on the defensive. An example is, "Did your mother pick that outfit out for you?" or, "Do you always talk like that?" Don't ask questions that are personal unless you know them really well or they have already brought you into their personal life. Don't ask questions about yourself. This could make people very uncomfortable. Examples would be, "Do you like me?" or, "Why doesn't anyone like me?" or, "I like football. Do you like football?" This last one makes it sound that if the person you ask doesn't like football then you won't like them. Don't ask demanding questions. For example, "Why won't you go with me?" or, "Aren't you going to help?" or, "Is there a reason for...?" Don't ask off the wall or unrelated questions. Don't ask a question just for the sake of saying something. It will come across that way and make the rest of the conversation awkward. Don't just disagree with someone's answer. Everyone is entitled to their opinion. Just ask questions. Do's: Learn to laugh at yourself. One of the best ways to put someone at ease is to respond with a personal antidote that puts yourself in a negative light. Making a joke of it, will cause people to realize that you are at ease with yourself. You will find that in many cases they will respond with their own antidote. Be careful about making it too personal—there is such a thing as too much and inappropriate information. Ask questions that show you are interested in who they are and what they do. Here is an example, "Is that a wedding ring? Awesome! How long have you been married? Really? Have any kids? Do you have any pictures of them?" Ask questions that lead to more specific questions. Using the example in the last point, if you would have started the conversation with, "Can I see some pictures of your children?" without first leading to it with obvious questions, you might get a weird look. Start out with what is obvious. Learn to ask for help or advice. Most people like to feel useful. If you are comfortable with your own ignorance and just want a bit of advice, ask. For example. "Man, I know nothing about cars. But maybe you can tell me why it does this?" After you get your answer, you can ask, "Wow! Where did you learn all that?" The answer will tell you a lot about that person and help you with relating to him in some manner. Take the time to study the procedure and practice it. Again, if you mess up, make a joke about it. Soon you will be talking to anyone about anything.

THOUGHT FOR THE DAY...

Everybody needs beauty as well as bread, places to play in and pray in, where nature may heal and cheer and give strength to the body and soul.

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Skin Cancer Drug Doubles Survival Time

A new drug to treat advanced skin cancer, or metastatic melanoma, has been shown to nearly double average survival time in a study of more than 130 patients, researchers said Wednesday. Made by Genentech, a U.S. subsidiary of the Swiss pharmaceutical giant Roche, the drug, Zelboraf, was approved by the Food and Drug Administration in August 2011, making it the first new treatment for melanoma in 13 years. The latest study, an intermediate phase II trial, followed 132 patients at 13 medical sites in the United States and Australia. Results are published in the New England Journal of Medicine. Study subjects survived an average of 15.9 months, when typical survival among people whose melanoma has spread to other organs is about nine months, it said. "We knew this drug would make the melanomas shrink in a large proportion of patients and that it worked better than chemotherapy," said senior author Antoni Ribas, a professor of hematology and oncology and researcher at University of California Los Angeles's Jonsson Cancer Center. "We did not know that patients taking Zelboraf were living longer until now." The drug can be used to treat about half of all patients with metastatic melanoma, or about 4,000 patients in the United States each year, the researchers said. Zelboraf, a twice-a-day pill, works by blocking a protein that is involved with cell growth in patients with advanced melanoma with tumors expressing a gene mutation called BRAF V600E. About 53 percent of patients with that mutation see their tumors shrink by more than 30 percent, while an additional 30 percent of patients see tumors get smaller but not quite as much. The drug failed to elicit a response in 14 percent of patients. Another drawback is that patients appear to develop resistance to the treatment over time, but scientists are trying to find ways to stop that from happening, Ribas said. Patients with advanced melanoma have few options for effective treatment, with less than 10 percent showing a response to other available therapies, the study authors said. The National Cancer Institute says 68,130 new cases of melanoma were diagnosed in the United States in 2010 and about 8,700 people died from the disease. According to the World Health Organization, skin cancer leads to 66,000 deaths annually worldwide, 80 percent of which involve melanomas.

Gov't Goal: Stop Alzheimer's by 2025

The Obama administration declared Alzheimer's "one of the most-feared health conditions" on Wednesday as it issued a draft of the nation's first strategy to fight the ominous rise in the mind-destroying disease. More than 5 million Americans already have Alzheimer's or similar dementias, a toll expected to reach up to 16 million by 2050, along with skyrocketing medical and nursing home bills, because the population is aging so rapidly. The government's top goal: Find some effective ways to treat Alzheimer's by 2025. That is an ambitious quest. Today's treatments only temporarily ease symptoms. Scientists know that Alzheimer's brews for years before symptoms appear, but work to find better medications or at least stall the disease's emergence has been frustratingly slow. Whether scientists can meet that deadline or not, the first draft of the National Alzheimer's Plan also makes clear that overwhelmed families need help right away to care for affected loved ones. Moreover, as many as half of today's Alzheimer's sufferers have not been formally diagnosed, and the draft in part blames stigma and misinformation. Among the draft's planned steps: — A major public awareness campaign to help people know the early warning signs of Alzheimer's and what to do. — Educate doctors and other health workers about how to recognize Alzheimer's, what medications are available now that can help with the disease's symptoms, and what social services may help families to cope. — Improve early detection, in part by determining the best cognitive screening to offer during Medicare's new annual wellness visit. — Improve training of caregivers, so they know what resources are available and how to handle common behavior problems of dementia. Research shows that caregivers given such training are able to keep their loved ones at home for far longer. — Study how to address the health needs of stressed and isolated caregivers. Then there's the goal of better treatments. The National Institutes of Health spends about $450 million a year on dementia research. This month, the Obama administration announced it would add an extra $50 million to that tab this year, and seek $80 million more to spend on Alzheimer's research in 2013. It plans to spend about $26 million on some of the plan's other provisions. For comparison, the government spends nearly $3 billion on AIDS research; about 1.1 million Americans are living with the AIDS virus. Wednesday's draft is open for public comment through March, and the government's Alzheimer's advisory council is sure to make changes before a final strategy is issued this year. But some of the work is not waiting: The NIH, for example, is bringing together top Alzheimer's scientists in May to discuss the most promising leads for better treatment. Some members of that advisory council called the draft a good first step. "They've covered the right topics. What is needed now is more detail," said Alzheimer's Association President Harry Johns. "There's real recognition at this point that Alzheimer's is devastating for not only the individual but for the families and caregivers." "Today, with the strong commitment of federal leaders and louder outcry from the public, the urgency of the Alzheimer's disease crisis is being recognized and acted upon," said Eric J. Hall, president of the Alzheimer's Foundation of America.

Lesson of Whitney's Tragic Death: Beware of Prescription Drug Dangers Read more: Lesson of Whitney's Tragic Death: Beware of Prescription Drug Dangers Important: At Risk For A Heart Attack? Find Out Now.

Whitney Houston's untimely death drew attention to the twin problems of alcohol and prescription drug abuse, and the dangers of mixing the two. Although often associated with lifestyles of the rich and famous, many ordinary hard-working, family-loving Americans are also at risk of becoming addicted to either alcohol or prescription drugs or a combination of both. Many don't even realize they're in danger until, sadly, it's too late. Are you or a loved one at risk? Most people can drink wisely or take prescription drugs without becoming addicted. But many can't. Those with family histories of addiction, abusive childhoods, and mental disorders such as anxiety and depression are at increased risk. Drug and alcohol addictions can wreck relationships, careers, and — as in the apparent case of Whitney Houston — lead to an early death. Although final toxicology reports haven't been completed, a report by RadarOnline revealed that Houston had a fatal combination of Valium, Xanax, and alcohol in her system when she died. A source said that Houston's “heart stopped beating because her respiratory system was suppressed” by the anti-anxiety medications, and alcohol probably accelerated the tragic chain of events. Unfortunately, Houston's case isn't that unusual. Prescription drug addiction is a growing problem in the United States, according to the National Institute on Drug Abuse (NIDA) which found that 16 million Americans had taken a prescription drug for nonmedical purposes at least once in the previous year. And the Alcohol Addiction Information and Helpline estimates that almost 14 million Americans — 1 in 13 adults — either abuse alcohol or are alcoholic, and several million more indulge in drinking patterns that are likely to lead to problems. It's easy to get hooked on prescription drugs because they are prescribed by trusted physicians for pain or other conditions that are real. Unfortunately, a wide variety of types of prescription drugs are addictive. They run the gamut from those used to tamp down anxiety (Xanax, Valium, and Librium) to sleeping aids (Ambien, Valium, and Xanax), to pain medications (codeine, Vicodin, and Lortab). Alcohol is a part of the fabric of American life, from barbecues and beer to weddings and champagne. In recent years, study after study has shown that red wine can actually benefit your health in many ways. So, what's the problem? The fact is that if you're still taking a prescribed drug even after the pain has stopped, if you need the drugs in order to feel normal, if you're taking meds in dosages other than those prescribed, or if you're going back to your doctor — or doctors — to finagle another prescription, you're hooked. And if you crave alcohol and it's a vital part of your day, if you suffer from blackouts when you drink and withdrawal symptoms when you don't, you have an alcohol problem. And if you keep taking more and more of either alcohol or drugs to get the same effect, you're in trouble. Although an addiction to either drugs or alcohol can be deadly by itself, combining the two can exacerbate the effects of both, amplifying the dangers with deadly results. That was apparently what happened when Whitney Houston mixed alcohol, Valium, and Xanax. It's not easy to admit you may be addicted or becoming addicted. You may go through a period of rationalizing and denial before you admit the truth, even to yourself. If you're ready to admit you need help, or even need help deciding if you have a problem or not, there are many avenues of assistance available to you. For a listing of signs, symptoms, and help for addiction, check out the Alcohol Drug Abuse Help & Resource Center or the nonprofit HELPGUIDE.org. Always enlist the help of your family and consult with your family doctor who can help you choose your best option, whether it be inpatient detoxification treatments or 12-step groups such as Alcoholics Anonymous. Remember, addiction is a medically proven disease, and just like heart disease and cancer, it can be fatal if not treated.

Fit with Fibromyalgia: One Woman's Story

I faced years of mysterious illness before getting an accurate diagnosis of fibromyalgia. In this excerpt from my book FibroWHYalgia (NorseHorse Press), I share how exercise helped tame symptoms, and offer tips for others... Exercise has not always been my friend. I’m not a fitness fanatic and have never been remotely athletic. Shortly after my fibromyalgia diagnosis, however, I read that regular exercise helps manage chronic illness symptoms. I was to consider exercise as “doctor-prescribed.” That sounded like real commitment. How could I get fit when my fibromyalgia caused so much pain I could barely stand? I suffered from constant pain and dizziness. I needed a cane to compensate for balance issues, to navigate open spaces such as parking lots, and for standing in long lines. It was not a gym-friendly accessory. Taking the first steps I didn’t believe that exercise would work, but when a “women only” gym opened nearby, it seemed like kismet. I had to at least look like I was trying. I peeked inside at the workout machines, balance balls, resistance bands and weighted hula hoops. I joined anyway. Expecting to fall, I positioned myself within reach of something solid. Staggering on the treadmill like Captain Jack atop the Black Pearl, my simple goal was to stay upright. I gripped the weight machines for dear life and prayed for the room to stop spinning. Time flew by. I worked out six days a week and chatted with everyone around me. I shared experiences, family news and plans. Sometimes, I even forgot I was sick. I found myself building relationships as much as building muscle. Before long, a staff member informed me that my identity there as “that woman with fibromyalgia” had changed to “that woman who comes every day.” And my dizziness? It fluttered away when I focused on other things. I’m not saying it went away because I ignored it, but I believe that my increased core strength and stamina healed many of my symptoms. Along the way, I met great women and developed sustaining relationships centered on the primary concept of healthier living. I balanced my work, home and gym life, putting fibromyalgia symptoms on a back burner. Fibromyalgia was no longer the focus of my life. Pushing through the pain About four months into my new workout regimen, I was still in pain and didn’t know which way to go. I saw improvements in some symptoms like sleep, energy and digestive troubles, but pain still clung to my bones. Like being lost in a cave, I didn’t know whether to reverse and back out or keep moving forward. Each day, saying “see you tomorrow” to my new friends at the gym kept me committed. I’d previously done sporadic workouts at home, but this everyday routine was tough. I aggressively pursued improvements in the number of repetitions done on each machine and tracked my progress. I felt if I pushed myself a bit harder, I’d break free from the pain that gripped my back, neck and shoulders. Most journeys reach a point of no return – a point at which we weigh efforts exerted against efforts yet to come. Things look hazy. I didn’t know if my increased pain was real or imaginary. I wondered about a “Herxheimer reaction” (a condition in which you feel worse before feeling better). Was I progressing or regressing? Sensing no clear answer, I kept going. I dropped weight (encouraging, yes), but what about my fibromyalgia? Some days I made it through my workout hardly breaking a sweat. Others, I barely kept up. It made no sense. The gym stayed consistent, the machines, timing, routine. The only variable seemed to be my personal energy. I tracked my fatigue and pain levels, finding a direct correlation between pain and the success of my workouts. Back then, I didn’t know anyone else with fibromyalgia. I tried to make sense of my kooky condition on my own. Now, I’m glad for what I didn’t know. If I’d heard from any “fibromyalgia authority” that exercise might make things worse, I definitely would have quit. Instead, I slogged along in ignorance. I also didn’t know that sweating is a powerful detoxification tool. I was sweating out toxic wastes as well as toning and strengthening my body. Ridding the body of toxins can cause temporary side effects, such as headaches and joint and muscle pain. Had I known better, I could have slowed my pace a bit and increased my water consumption to mitigate the increased pain. I’ll admit, for the first four or five months, my gym visits fulfilled needs more social than physical. New friendships kept me going. I hadn’t planned on it, but I found comfort, camaraderie and encouragement in one location. Oh, yeah, with a little exercise thrown in. At about the six-month mark, I realized my cane had taken up permanent residence in the trunk of my car. Even better, I’d lost 15% of my starting body weight. Increased upper body strength, and the reduction of body fat, fatigue and dizziness were the benefits. Gaining friends and developing personal confidence were bonuses. Where did the all-encompassing pain go? The majority of it ebbed away almost unnoticed. How could something as fundamental as healthy eating and physical fitness have such dramatic results? Diet and exercise. I was well on my way toward restoration. Fibromyalgia fitness advice Here are a few of the tips I learned: 1. Manage your muscles. I have mutinous muscles. Or at least I did, before I began a regular exercise program. That was part of my baffling symptom list before my diagnosis. I appeared in good physical condition, yet I spent far too many nighttime hours hobbling up and down my hallways, trying to loosen the cramps in my legs and feet. My muscles twitched all night as if I’d run marathons all day. Sleep-deprivation symptoms followed. Doctors told me I exaggerated, that muscles don’t cramp nearly every night. They had no answers, so I tried my own. I swallowed pills; applied lotions; took long, hot detox soaks. I tried potassium, magnesium, calcium and manganese supplements. I ate bananas until I could swing from trees and glugged enough chalky white concoctions to stripe a football field. Nothing helped. It turns out that muscles are designed for use. Like our brains, they’re healthiest when stimulated. Regular exercise keeps toxins from taking up residence in the muscle fibers, and helps maintain healthy blood flow to surrounding tissues. My nighttime leg cramps only diminished as my daytime workouts increased. 2. Find your stride. If you like the outdoors, walking may be your exercise of choice. Leave running and jogging to those with pain-free joints; simply challenge yourself to a brisk pace. If practicality keeps you indoors, you don’t have to forgo fitness. Get DVDs or home equipment (but before spending money, review consumer comments online or ask friends for recommendations). Even better, borrow a video, weights, a stability ball or resistance bands to see what feels right. What fitness education resources measure up at your local library or community center? Many cities offer a variety of low-cost classes such as yoga, low-impact aerobics, tai chi, dance, stretching, aquatherapy and Pilates. I searched for fitness routines that could be adapted for those with physical limitations or restricted range of motion. For instance, the non-impact yoga moves of Fibroga are designed specifically for fibrofolk and those with limited mobility. One piece of home gym equipment I couldn’t do without is a mini-trampoline or “rebounder.” I purchased one for about $30 at a discount store several years ago and still use it almost daily. Who can’t find 15 minutes here or there to bounce around? It jostles stiffened muscles and gets the blood flowing. Improved circulation helps reduce muscle spasms as well as overall pain. In only minutes of bouncing, I benefit from stress relief, too. 3. Get lost! Lose yourself in nature, music, physical experiences and thoughts that interest you. Surfing, horseback-riding, rollerblading, gardening, biking, nature walks, yoga and tai chi in the park are all examples of this ideal mental/physical combination. Don’t happen to live close to the beach or mountains? Do what moviemakers do: Make a sound track for your exercise routine. Walking down a crowded suburban street with Vivaldi’s Four Seasons on your MP3 player can mentally take you to the canals of Venice or the forests of Germany. Movies use music and sounds to influence our thoughts and emotions. Manipulation turns to motivation when used with your own permission. 4. Try tai chi. My tai chi instructor is not just good; she’s amazing! For that and many other reasons, I’ve come to love tai chi. My favorite part involves tapping along the acupressure meridians, which wakes up and energizes parts of the body. I leave each class feeling rejuvenated and refreshed. Instructor Melissa explains that tai chi is all about quieting the mind. She encourages us to “stop chasing shiny objects.” Tai chi focuses thoughts into the present. By concentrating on the coordination of body movements, the mind lets go of other concerns. Tai chi has numerous physical benefits. It employs a full range of motion; each body part is moved – slowly – to its natural extent and within its limitations. There’s no hyperextending of knees or elbows, no straining, pressure or impact to joints or muscles. Tai chi may look easy, but moving slowly with accuracy takes muscle control and mental focus. It also takes a concentration on breathing. I sum it up this way: Tai chi calibrates my internal compass. 5. Find something to tap into. I’m always looking for additional methods to augment my fitness routines. I found Teresa Tapp, a fitness guru, and her methodologies blew my socks off. Her low-impact/high-intensity moves blend with aerobic activities in a seamless physical flow. Her methods and philosophies are geared to help condition people with illnesses such as high blood pressure, diabetes and autoimmune disorders. Done properly, her routines put little to no pressure on joints. Her 15-minute video, Basic Workout Plus, has been a staple in my exercise routine for many years. And her website offers free video clips of exercises to try before you buy. The exercise prescription Treating exercise as if doctor-prescribed makes good sense. I’ll admit a health crisis sharpened my focus, but isn’t that what crises do? I choose to take care of my health, and I choose to make it a priority. Reprinted with permission from FibroWHYalgia (NorseHorse Press, 2010). You can read another excerpt here. Susan Ingebretson is a writer, speaker and the director of program development for the Fibromyalgia Research and Education Center at California State University, Fullerton. Her book FibroWHYalgia details her own journey from illness to wellness. Ingebretson’s writing has appeared in the National Fibromyalgia Association (NFA) online and print magazine, FibromyalgiaAWARE. Susan is also featured in the NFA’s Public Service Announcement, The Science Behind Fibromyalgia. For more information, visit our Fribromyalgia Health Center. How Much Do You Know About Fibromyalgia? Described by Hippocrates in ancient Greece, fibromyalgia is one of the world’s oldest medical mysteries. The disease – a complex illness marked by chronic muscle, tendon and ligament pain, fatigue and multiple tender points on the body – affects about 2% percent of Americans, most of them women.

Preventing Heart Attacks in Women A Top Cardiologist Explains How to Avoid Heart Problems

Many of us still believe the myth that heart attacks are mostly a male problem. But every year, 435,000 American women have heart attacks, and 267,000 die as a result. Cardiologist Jennifer Mieres, M.D., explains how women’s symptoms differ from men’s and how to protect yourself... Not all doctors are up to date when it comes to heart attacks in women. “I still hear complaints from women who had classic heart attack symptoms, and their doctors paid no attention,” says Jennifer Mieres, M.D., a cardiologist at the North Shore-Long Island Jewish Health System in Manhasset, N.Y., and spokesperson for the American Heart Association. “Sometimes you need to get a second opinion or another doctor.” Besides finding the right doctor, there’s a lot women can do to protect themselves from heart problems, she says. In this exclusive Lifescript interview, Mieres shares important facts about heart attacks in women. What occurs during a heart attack? A heart attack happens when blood flow to the heart muscle is interrupted or stopped. [It typically occurs] when there’s a buildup of fatty plaque in the arteries, causing a blood vessel rupture, which then forms a clot that can block off the artery. If blood isn’t flowing to the heart as it should, the heart is starved of oxygen. What are signs of a heart attack in women? How are they different from men’s? Many women have the same symptoms men do – chest pain or pressure that can extend to the neck and down the left arm. But women are more likely to experience pain in the jaw and upper-left back, shortness of breath, nausea or dizziness, and unusual fatigue. During a heart attack, women also are more likely to have feelings of doom and gloom, an unexpected panic attack or cold sweats. If these symptoms don’t go away for 15 minutes, call 911. If they ease but persist for a half hour, you should still call 911. What are the most effective ways to prevent heart attacks in women? Find out if you have [heart attack] risk factors like high cholesterol, high blood sugar or high blood pressure by getting regular checkups. You may need to make changes in your diet and exercise more. Or if that doesn’t work, talk to your doctor about medications that can help in conjunction with lifestyle changes. Don’t smoke. If you do smoke, quit. Try to avoid secondhand smoke too, since it is just as likely to contribute to heart attacks. Exercise briskly for a half hour most days – it can be broken down into 10 minutes, three times a day – and if you’re overweight, bring your weight down to a normal range. Finally, get enough sleep. Why would lack of sleep set the stage for heart attacks in women? Getting less than six hours of sleep a night increases a woman’s heart attack risk. Lack of sleep raises blood pressure and stress hormones. It also causes inflammation of the arteries, which plays a role in the buildup of plaque that can trigger heart attacks. If an immediate family member has suffered a heart attack, does that increase a woman’s heart attack risk Family history is important. If your mom had a heart attack by her 50s or your dad in his 40s, you’re more likely to develop heart disease. If a sibling had a heart attack at a young age, there’s an even stronger link. Trouble isn’t inevitable, but you need to closely track your [heart attack risk] factors and do everything you can to prevent problems. Can aspirin or supplements – for example, vitamins C or E or omega-3 – help ward off heart problems? Aspirin helps prevent men’s heart attacks, but the evidence isn’t as clear for women. If you have many [heart attack] risk factors, though, taking a baby aspirin every day is recommended for women of any age – with their doctor’s OK. Women in their 60s are advised to take aspirin because it prevents stroke, which has many of the same risk factors as heart attacks. Studies haven’t found that vitamins C and E help the heart. On the other hand, omega-3 may be worth taking if you’re not getting it from fatty fish twice a week. Omega-3 can reduce inflammation in the arteries and blood-clotting that causes heart attacks. Does red wine really help? There’s some benefit in women drinking 4-6 ounces – that’s one glass – of red wine a day. And some evidence suggests other kinds of alcohol are protective too. But if you’re not a drinker, don’t start, because there are better ways of protecting your heart, with no downside, such as a low-fat diet, 30 minutes of brisk exercise most days, and not smoking. Does having diabetes affect a woman’s heart attack risk? Women with diabetes are 3-7 times more likely to have heart attacks than women without diabetes. We think that’s because diabetic women have a greater plaque buildup and it’s more widely deposited across the arteries. But that underscores the value of not being overweight, which raises your risk for type 2 diabetes. Does it matter where a woman carries the extra pounds? For example, if it’s mostly in her thighs and hips rather than the tummy, is she as likely to have a heart attack? If you carry the weight around your waistline, studies suggest there’s a stronger link to heart disease. But being overweight, wherever you carry the pounds, makes you more vulnerable to heart attacks. If you’re overweight – even if you’re fit aerobically – you’re still more likely to have a heart attack than a fit woman of normal weight. Is hormone replacement therapy safe for women’s hearts? The bottom line is that it’s safe to use combined hormones – estrogen and progesterone – for a few years at menopause. But they don’t prevent heart attacks [in women]. What’s the relationship between stress and heart attacks in women? Stress drives up blood pressure and stress hormones that hurt the heart. Women need to learn to relieve their stress. Try to put things in perspective: Control what you can and let the rest go. Take a stroll or meditate in the middle of a stressful day. Even a 10-minute break to listen to your favorite music can help. A circle of supportive friends really helps too. Besides checking cholesterol, sugar levels and blood pressure yearly, what other screening tests should women have? Even if you have no [heart attack] risk factors, get a baseline EKG [electrocardiogram] in your 40s. After age 45, if you have no symptoms of [heart problems] but have risk factors such as hypertension or diabetes, get a yearly EKG because it can detect “silent heart disease” that produces no symptoms. If you don’t have any symptoms or risk factors, consult your doctor on how often to get an EKG – it’s a judgment call. There are no clear-cut scientific guidelines on how frequently women need them. Should women get high-tech scans for coronary calcium that indicates heart disease? Even with the radiation concerns? State-of-the-art scanners have radiation levels similar to standard X-rays, and you’re more likely to find these better machines at academic centers. Still, it’s radiation. You and your doctor have to balance the risks and benefits – don’t just do it without consulting your doctor. If you have a strong family history of heart disease but no risk factors, it might be worthwhile to get a scan in your 40s to see if you’re developing heart disease. A scan can also help if you have borderline high cholesterol but you’re not sure whether to go on medication. If you’re taken to the ER with possible heart attack symptoms, what should happen upon arrival? First, immediately tell the doctors that you think you’re having a heart attack, so you’re not left unattended. You’ll get an EKG. Then, even if you’re not having a heart attack, you’re likely to get either a stress echocardiogram with ultrasound while you’re on a treadmill or a stress nuclear cardiology test. Both show blood flow to the heart at rest, and if there are blockages with exercise. If you're having a heart attack, and especially if you’re at a hospital without equipment to do angiograms, you should get clot-dissolving medication within an hour of your arrival. The sooner, the better, because that limits damage to the heart. In many cases, especially if there’s a big blockage and angiogram equipment is available, patients with abnormal stress tests are given an angiogram immediately. For an angiogram, a small catheter is inserted in a leg or wrist artery, and threaded up to the heart. A dye is injected, enabling the doctor to see exactly where blockages are on an X-ray. Then, the patient gets angioplasty – a tiny balloon is expanded at that clogged point to widen the artery. Lastly, a stent – a small wire-mesh tube – is wedged in to help keep the artery open. Why do some women have bypass surgery instead? Is there a difference in recovery depending on how they’re treated? There's no single best treatment for all women having heart attacks. Different factors come into play according to your condition. [For example,] diabetics do better with bypass, as do patients with lots of blockages. Ask your doctor questions to find out your options. There should be a discussion. At age 45 or older, about one out of four American women who have a first heart attack die within a year, compared to one out of five men. And within 5 years of a first heart attack, roughly a third of men and half of women are dead. Why do heart attacks seem to kill more women? Men show up at the ER earlier, so they’re treated sooner with lifesaving strategies that prevent heart damage. Also, women typically have more advanced heart disease by the time they come to the ER with a heart attack, so there’s already been more cardiac damage. Women are also about 10 years older than men by the time they have a first heart attack, so they often have other medical problems too. And women are less likely than men to go for cardiac rehab after a heart attack. Rehab gets you into a monitored exercise program. You’ll receive good diet information and benefit from a support group. Why are women less likely to get cardiac rehab? Sometimes women don’t want to go to cardiac rehab – they’re worried about the household activities and caring for everyone else – and their own health is last on the agenda. Medical teams should spend time to educate women about cardiac rehab and stress its importance. There is also still a need to remind and educate some doctors about the benefits of cardiac rehab in women. And women need to be proactive, to ensure that they get the rehab they need for better recovery after heart attacks. To learn more, visit our Heart and Heart Attack Health Centers. Are You on the Road to a Heart Attack? Every 20 seconds, a heart attack occurs somewhere in the United States. Coronary heart disease, the leading cause of death in this country, contributes to the 1.5 million heart attacks that occur each year.