Sun-Damaged Skin: 10 Worst Slip-Ups Go Beyond Basic Sun Protection and Learn How to Undo Damage

You wear sunscreen outdoors and limit exposure. You're safe from skin cancer, right? Wrong! When it comes to sun protection, there's a lot more you need to know. Here are 10 common slip-ups and what you can do to ward off troubles... We know that staying healthy means eating right and exercising regularly. But do you wear sunscreen every day? And are you choosing the right product and applying it correctly? Many women make simple sun protection mistakes that put their skin - and lives - at risk. Here are 10 common slip-ups, plus ways to fix them and your sun-damaged skin: Sun slip-up #1: Having a “damage has been done” mentality If you spent your teen years working on a golden tan, in your 30s, you may figure the worst damage has been done. No need to fuss with sunscreen, right? Think again. A Food and Drug Administration (FDA) study found that only 23% of a person’s lifetime sun exposure happens by age 20. So even with a misspent youth, it’s not too late to stop sunbathing and start protecting your skin. Here’s why you should: Skin cancer is a daily threat. Melanoma, the deadliest form of the disease, kills more than 3,000 women a year. Sun solution: Use sunscreen every day. “It can decrease the risk of skin cancer and, by reducing UV exposure, you allow skin time to heal and give your immune system the chance to repair existing damage,” says Jordana Gilman, M.D., a spokeswoman for the Skin Cancer Foundation. Sun slip-up #2: Not wearing sunglasses You can’t find your sunglasses, so you head outdoors without them. Bad move. Going without shades increases the risk of sun-damaged skin and eyes, which can lead to cancer, cataracts and macular degeneration. Sun solution: Always have sunglasses on hand and keep an extra pair in your purse or car. “Sunglasses should block 100% of [UVA and UVB] rays, so make sure it says so on the glasses’ label,” says Southlake, Texas-based dermatologist Naila Malik. She recommends larger-framed glasses with a close-fitting style, which provide “the best protection by reducing sunlight exposure to the eyes from above and beyond the periphery of your lenses.” Plus, sunglasses keep you from squinting, which can create crows’ feet – and no woman wants those. Sun slip-up #3: Avoiding sunscreen around your eyes Sunglasses alone aren’t enough to shield the thin, delicate skin around your eyes from the sun’s harmful rays. Unfortunately, many people avoid putting sunscreen there because they think it’s too sensitive, says Jeannine Downie, M.D., director of Image Dermatology in Montclair, N.J., and co-author of Beautiful Skin of Color (HarperCollins). In fact, that’s exactly why you need to wear sunscreen under your eyes. The sun’s rays can break down its fragile skin more easily than other parts of your body. Sun solution: Use a product that’s hypo-allergenic and fragrance free or an eye cream with sunscreen. Sun slip-up #4: Looking only at the SPF number A product’s sun protection factor (SPF) is important, but it’s not enough to fully protect you, since it only wards off UVB rays, not UVA. “UVA rays make up the majority of the UV radiation that we get and are present from sunup to sundown in equal amounts during summer and winter,” says Katie Rodan, M.D., associate clinical professor of dermatology at Stanford University and author of Write Your Skin a Prescription for Change (Pair O' Docs MD Publishing). And why is it important to make sure we protect ourselves from both kinds of rays? “The sun’s UVB rays cause burning and skin cancer,” Rodan says. “Its UVA rays penetrate the skin more deeply and cause all the things we hate about our complexions as we get older, like wrinkles, sagging and brown spots.” Sun solution: Check the label for other active sunscreen ingredients that block UVA rays. These include avobenzone (Parsol 1789), octocrylene, titanium dioxide, zinc oxide, oxybenzone and Mexoryl SX (also called ecamsule). Other clues on the bottle? Words like “broad spectrum,” “multispectrum” or “UVA/UVB protection.” Sun slip-up #5: Skimping on sunscreen If you’re using an SPF 15 but don’t apply enough, you’re actually getting just an SPF 6 or 7. And if you’re like most people, you only apply 25%-50% of the recommended amount of sunscreen, leading to sun-damaged skin, according to the American Academy of Dermatology (AAD). Sun solution: For a day outdoors, use a shot glass full (an ounce) for an adult and half that for a child, according to the Skin Cancer Foundation. Reapply this amount every two hours. After a day at the beach, a family of four should use up a 6-ounce bottle if everyone applies it twice during the day. That may seem like a lot of pricey sunscreen. Still, don’t skimp on the amount you use; buy the cheap stuff instead. Price doesn’t dictate quality or sun protection, Rodan says. “As long as it’s got an SPF of at least 15, it doesn’t matter what it costs.” So you don’t miss any spots, get naked and apply sunscreen from head to toe a half hour before heading outside. That’ll give it time to absorb into your skin. Sun slip-up #6: Keeping the same bottle of sunscreen for years Most sunscreens come with expiration dates, and they shouldn’t be ignored. That’s because “a sunscreen’s active ingredients break down and don’t work as well,” says Francesca Fusco, M.D., an assistant clinical professor of dermatology at Mount Sinai Medical Center. Sun solution: Toss sunscreens that have passed their expiration date and buy new bottles. Besides, having out-of-date ones means you’re probably not using enough. Sun slip-up #7: Thinking sunscreen is all you need Sunscreen is just one part of good sun protection, because no matter how well you use it, some UV radiation gets through to skin. So slathering it on and doing nothing else isn’t enough protection, especially if you burn easily. “No sunscreen blocks 100% of UV rays,” Fusco says. You need to take additional steps to avoid sun-damaged skin. Sun solution: Other critical ways to avoid sun-damaged skin include: Seeking shade between 10 a.m. and 4 p.m., when sun is strongest. Covering up with clothing, a broad-brimmed hat and UV-blocking sunglasses. Doing monthly self-skin exams and getting an annual one by your doctor or dermatologist. The AAD offers free screenings; find one near you at www.aad.org. Wear sun-protective clothing, the AAD recommends. You can usually find a UPF (ultraviolet protection factor) on its label. This rating system measures a fabric’s ability to block the sun. UPF 20 protects against 95% of the sun’s rays; UPF 50 protects against 98%. Sun slip-up #8: Skipping sunscreen when you’re indoors Ninety percent of the sun’s aging effects is incidental, not from long lazy days at the beach, according to the Skin Cancer Foundation. “UVA light knows no bounds; it even goes through window glass,” Rodan says. “I can look at patients in their 40s and 50s and tell whether they spend a lot of time in the driver’s seat, because the left side has far more sun damage than the right.” Sun solution: If you’re a frequent driver or your desk is near a window, apply sunscreen. Wear sunscreen even when you’re barely in the sun – for example, when you’re walking to the mailbox or eating lunch in the park. A teaspoon for your face and neck is all you need. Sun slip-up #9: Relying on label lingo Claims like “protects all day,” “sweat-proof” and “waterproof” sound good, but their meanings can vary from one sunscreen to the next. Sun solution: No matter what labels promise, you should reapply, “because the active ingredients in most products begin to break down when exposed to the sun,” Fusco says. Plus, their sun-protection effectiveness is reduced if they’re washed or sweated off. So slather on the sunscreen after swimming, sweating and every two hours. Sun slip-up #10: Believing the “base tan” myth Tanning salons claim a lot of things: bronzed skin you get from beds is safer than the sun and a base tan protects you from burning. Wrong! “In fact, the UV radiation you get from tanning beds is 12-15 times as strong as regular sunlight,” Downie says. “Tanning beds should be avoided at all costs.” Also, studies show that having your first exposure to tanning beds before the age of 35 increases your melanoma risk by 75%, according to the Skin Cancer Foundation. Need more evidence? A report published by the International Agency for Research on Cancer (IARC), affiliated with the World Health Organization, said that a tanning bed’s UV radiation is as dangerous as radon and plutonium for causing cancer. Sun solution: If you’re craving color, use a bronzer or apply a self-tanner, which contains a chemical that reacts with the amino acids in your skin to darken your skin. To be really safe, embrace the color you were born with.

A Woman’s Guide to Depression

Women are 2-3 times more likely than men to develop depression or an anxiety disorder. Blame hormones, genetics and stress, experts say. Find out how being female affects mental health, what kinds of questions are asked to diagnose illness and which treatments are available... Like their bodies, men’s and women’s brains and minds are mostly alike, but they do differ in some significant ways. These brain differences arise from both our genes and from environmental factors that include family, culture and experience. There is no neat line between biology and psychology. When our brains undergo change, because of an experience or medication, our thoughts and feelings change as well. When our thoughts and feelings change, as a result of life experience or psychotherapy, our brains undergo change. Culture also interacts with our biology and psychology. For example, different cultures have different traditions about how they understand menopause, and those traditions influence the way symptoms are expressed. Why Your Sex Matters Sex differences in the brain and the evidence of mental illness on brain scans help to steer research in the most promising directions, but brain scans cannot yet make a diagnosis. Mental disorders are diagnosed on the basis of feelings, thoughts and behaviors. Therefore, our ideas about normal feelings, thoughts and behaviors play an important role in our concept of some mental disorders. What we view as normal is often closely related to our gender. For example, we generally expect women to be more passive and dependent than men, and we are more tolerant of men’s anger and aggression than we are of women’s. When men or women deviate from expected behaviors, even when they are fully able to function and are not troubled by symptoms, there is a tendency to consider them abnormal. Women’s mental and physical symptoms are often taken less seriously than men’s. Women who have alcohol problems tend to drink quietly at home rather than getting drunk and violent in a tavern. A belligerent alcoholic man attracts more attention than a depressed and withdrawn woman. Women are more likely to receive prescriptions for psychiatric medications, perhaps because they make more visits to health care providers and suffer more chronic illnesses during their longer life spans. It is important to remember that medication can be used both too often and not often enough. Some prescriptions are written before a thorough diagnosis is made. Alternatively, many people who could benefit from medication are not being treated with it. Mental Health and Women Women suffer from depression and anxiety disorders two or three times more often than men. The differences are due to a combination of genetics, hormones and stressful experiences. Stress is a universal human experience that can be positive and negative. Many life changes, like getting married or having a baby, are both stressful and positive. Stress causes changes in our behavior, thoughts and feelings, as well as in our body functions: heart rate, digestion and breathing. Stress that is not overwhelming can be beneficial to our growth and creativity, but stress that is overwhelming can make us vulnerable to mental and other illnesses. Some forms of stress are more common in women than in men: poverty, sexual abuse and assault, and domestic violence. Jobs traditionally filled by women, such as secretarial work, nursing and teaching, that have a high level of responsibility and a low level of power, raise a person’s risk of depression. Women are also more likely to experience sexual harassment, which can increase their risk of anxiety and depression. Stressful experiences like illness, abandonment and disasters cause bodily changes, sadness, irritability, relationship problems and, sometimes, mental disorders. Mental disorders can also occur for no apparent reason. Domestic violence is a factor in many kinds of mental illnesses. Women have often been blamed for their own victimization. One would hear questions like, “Why didn’t she leave?” or “What did she do to deserve it?” As a society, we have begun to recognize the criminal nature of domestic violence and to develop legal and other support systems that recognize its impact. Doctors need to be aware of domestic violence and ask appropriate questions at every visit. Women are often ashamed of being victims, and it may take several visits before a woman feels comfortable enough to reveal her situation to her health care provider. These questions have to be asked in private because abusers often stick close to their victims during medical visits and punish them if they reveal the truth. We have also learned a great deal about coping with stress, particularly through social support networks. Women who suffer from infertility, depression or cancer are less likely to become depressed when they have strong support systems and/or they can join a group of others with similar experiences. A natural disaster is often easier to bear than a rape or assault because others are present and there is mutual support. Being active and helping others is the best way to overcome feelings of helplessness and powerlessness. People with mental illnesses suffer more discrimination and have more difficulty obtaining health care than people with other kinds of illnesses. This is particularly true of schizophrenia, alcohol and substance abuse, and depression. There is a tendency to believe that these conditions can be overcome by determination and prayer. While both determination and prayer can be very useful in overcoming diseases, they are not treatments. A person with a disease should not be blamed for his or her own suffering. For example, some states in the United States have put pregnant women with alcohol and substance abuse problems in jail, ignoring the fact that many of them desire treatment. As a result, women with these treatable medical conditions are afraid to seek prenatal care for fear of punishment. Diagnosing Mental Illness An accurate diagnosis is the basis for successful treatment of any disorder. A health provider should ask, and a patient should be prepared to report: 1. What are your symptoms now? 2. What is the history of your symptoms? Under what circumstances did they start? How long have you had them? How have they changed? What has made them worse or better? What treatments have you had, and how did they work? 3. What is your personal history? Who is in your family? How was it for you growing up? Any problems? What and how did you do in school? What kinds of relationships have you had? 4. What is your sexual history? What were you taught? What do you know? What are your past and current sexual practices and concerns? 5. What is your family history, especially of similar symptoms? If others in your family had them, what, if anything, helped them? 6. What is your social history? Jobs? Personal habits like smoking, drinking, drugs? Marital/relationship status? Religion and spirituality? 7. What is your medical history? Reproductive history: When you started menstruating, any problems? Birth control? Conceptions? Abortions? Miscarriages? Pregnancies and deliveries? Sexually transmitted diseases? Illnesses? Surgeries? Hospitalizations? Past and current medications? A complete mental health examination also includes a brief test of your mental functions: alertness, memory, concentration, abstraction, and level of general knowledge. Treatment Overall, mental health care is as effective as other kinds of medical care. All health care providers should spend time talking with patients, but in mental health, talking therapy – or psychotherapy – has developed into a specialized skill. For most mental illnesses, a combination of psychotherapy and medication works best. Several different types of clinicians – psychiatrists, social workers, psychologists, counselors – provide several kinds of psychotherapy: supportive, psychodynamic, interpersonal and cognitive-behavioral. Excerpted from The Savvy Woman Patient: How and Why Sex Differences Affect Your Health (Capital Books) by the Society for Women’s Health Research. To learn more about the Society for Women’s Health Research, visit their website. For more information, visit our Depression Health Center. Could You Be Depressed? Depression affects 20 million people in any given year and is a serious enough disorder to compromise one's ability to function normally day to day.

The Natural Pet Remedies for Everyday Problems

Think natural health is for the dogs? You’re right! But it’s for cats, too, and just about any furry friend. Keep Fido and Fluffy healthy with these natural pet tips... For many people, pets are family. So it’s no surprise that owners want the best for their four-legged companions, and that may mean sharing their natural lifestyle. “Millions of pet owners are realizing that a more proactive approach to pet health has a lot to offer," including preventing disease and optimizing health and wellness, says veterinarian Carol Osborne, founder of the American Pet Institute in Chagrin Falls, Ohio, and author of Dr. Carol’s Naturally Healthy Dogs and Dr. Carol’s Naturally Healthy Cats (both Marshall Editions). Many everyday pet problems – such as skin infections and arthritis – can be eased naturally. Lifescript asked animal experts for some common holistic health solutions: 1. Herbs Herbal remedies can heal many pet irritations and illnesses. They help the body to eliminate and detoxify, veterinarian Richard H. Pitcairn, Ph.D., says in his book Dr. Pitcairn’s Complete Guide to Natural Healthy for Dogs & Cats (Rodale Books). Used properly, herbs can help get rid of fleas, relieve itching and more. Fleas: Pet owners often tout the flea-repelling power of garlic and brewers yeast, Osborne says. In theory, after eating these herbs, the pungent odor released in the animal’s sweat keeps the biting critters away. But the remedy may not work because dogs and cats have sweat glands only in their foot pads. They don’t perspire through skin to reduce body heat – they pant. Plus, brewer’s yeast can bring up an allergic reaction in many pets, Osborne says, and garlic can cause anemia in dogs and cats. Instead, combat fleas with these tried-and-true natural tips - but be sure to keep an eye on how your four-legged pal reacts to them: Wash your pet with a shampoo containing chrysanthemum flowers, Osborne advises. The active ingredient, pyrethrin, kills fleas but won’t hurt Fido. Make your own flea drip: Mix two cups fresh rosemary or peppermint – both flea repellents – in five quarts of warm water. Steep the solution for 30 minutes. After it cools, dip your pet in the mixture. Fill pet beds with cedar chips – fleas don’t like the smell. Repel fleas from the surroundings by sprinkling chrysanthemum flowers, lemon grass, mint, sage, lavender and basil. Vacuum floors and wash pet beds frequently. Itching: Is your dog or cat scratching more than a kid with chicken pox? Try Osborne’s holistic anti-itching remedy: Mix together five drops of licorice, five drops of dandelion root (a natural diuretic) and five drops of cat’s claw (a natural form of the anti-inflammatory aspirin). Give your pet five drops of the solution by mouth once a day for 14 consecutive days. "You give it as needed when it's flea season or when your pet is itching because of allergies," Osborne says. Licorice, a form of cortisone, also reduces the urge to itch, Osborne says. “But because cortisone is a steroid, talk to your vet” before using it. If your pet doesn’t gobble it up, try disguising the licorice with tastier flavors such as clam juice, baby food or chicken. Car sickness: Love to take your dog on car rides, but hate cleaning up vomit on the backseat? Good news for dogs, cats and their owners. Liquid ginger root – a natural motion sickness remedy – works like a charm, Osborne says. Don’t happen to have any on hand? No problem. Give Fido a ginger snap cookie to relieve nausea. Indigestion: An upset stomach can be uncomfortable for your pet and turn you into a 24-hour cleaning crew.Osborne suggests holding food and water for eight hours, instead giving your four-legged friend cool or lukewarm peppermint tea to settle its stomach. A word of caution: Before using herbal treatments, talk to your vet. “Some herbs and supplements can be toxic if given in large quantities or to a species that cannot tolerate it,” says veterinarian Deirdre Chiaramonte of Animal Medical Center in New York. For example, some herbs prescribed for arthritis can cause bleeding, which could be disastrous during routine surgery or dental procedure. “You need to find a veterinarian who is familiar with natural therapies in pets so the outcome will be successful, safe and effective,” Osborne says. 2. Nosodes Routine vaccinations can save your pet’s life, but some experts believe they also can contribute to cancers, autoimmune illnesses and allergies. The alternative? Nosodes – or homeopathy oral vaccines – may offer protection against distemper, hepatitis, leptospirosis and parvovirus. (A nosode doesn’t exist for rabies.) Like traditional vaccines, “they stimulate the immune system to protect the body from infection,” Osborne says. They’re made from a dilution (one part to 90 parts alcohol) of the virus causing the illness. “Nosodes are safe, but their efficacy varies,” she says. Even if you stick with conventional shots, your furry friend may not need them every year. An antibody titer blood test can determine if your dog’s or cat’s vaccines are still effective. 3. Nutritional Therapy Foods can cure or prevent illnesses in animals too. "Feeding your pet a healthy diet from the beginning will prevent many serious health issues down the road,” says Jean Hofve, a retired veterinarian in Denver, Colo. So what should your pet be eating? A homemade diet of organic raw meat and whole foods is ideal, Hofve says. She suggests a commercial raw diet (look for pre-made frozen or freeze-dried varieties) or canned food with a little fresh meat added a couple times a week. Brands such as Instinctive Choice, Newman’s Own (organic), Merrick, Nature’s Variety Prairie, BG (Before Grain), Wellness, Innova, Evo, Blue Buffalo, Wellness and Avoderm are good, Hofve says. They can be found in specialty stores, some feed stores, pet superstores, many grocery stores and online (www.onlynaturalpet.com). If your budget doesn’t allow anything more than kibble, add fresh meat (and steamed or puréed vegetables for dogs) to give dry food a nutritional boost, she says. Besides a diet that’s “as close to nature as possible,” Hofve recommends four nutritional supplements for all pets: Omega-3 fatty acids for healthy function of the nervous system, immune system, skin and coat Digestive enzymes to help pets digest food fully and get the most nutrients possible from food Probiotics (“friendly bacteria”) to keep the gut balanced and deter disease-causing organisms Antioxidants for a healthy immune system, normal cellular maintenance and anti-inflammatory benefits Skin allergies, ear infections and hot spots: These skin-related irritations can be combated with omega-3 fatty acids in dogs. Healthy skin needs these anti-inflammatory oils, but nearly all dogs and most cats are fed food that’s full of inflammatory omega-6 fatty acid instead, Hofve says. “Omega-3s soothe inflammation, benefit the nervous system and provide the building blocks the skin needs to heal.” She recommends Nordic Naturals pet products for omega-3 fatty acids. Other rich sources are sardines, anchovies, herring and menhaden. Gastritis and vomiting: Dry food eaters are more prone to stomach issues because of additives and preservatives, Hofve says. A raw or homemade whole-food diet of cooked white rice and lightly browned ground lamb or turkey will eliminate the problem. Digestive enzymes and probiotics will also help support and balance the gut, she says. And blue-green algae, spirulina and chlorella contain antioxidants, trace elements and enzymes for healing. Feline Lower Urinary Tract Disease (FLUTD): “This is almost purely a dry food problem,” Hofve says. “Diet is the primary treatment.” She recommends switching to a diet high in protein, high in moisture and low in carbohydrates. Canned, homemade and raw foods fill the bill. Nutritional therapy aims to reduce inflammation and rebuild the bladder’s natural defenses, Hofve says. Omega-3 fatty acids and antioxidants provide anti-inflammatory action, while glucosamine sulfate gives the cells in the bladder lining the building blocks to maintain the protective mucus coat. 4. Acupuncture Can’t imagine your dog or cat sitting still long enough for acupuncture? “Most animals are much better than you would think,” says certified veterinary acupuncturist Nicole Schiff, who practices at Western Veterinary Group in Lomita, Calif., and City of Angeles Veterinary Specialty Center in Culver City, Calif. Just like in people, acupuncture involves putting needles into specific points on your pet’s body to stimulate nerves, muscles and connective tissue to promote healing and ease pain. “It changes pain pathways that travel through the body and helps release endorphins, which help to block pain as well,” Schiff says. The practice – which Schiff says should complement, not replace, Western medicine – can help reduce arthritis pain, lessen inflammation and intestinal problems, ease skin and ear infections, promote healing of wounds and aid post-stroke treatment. An average acupuncture session lasts 15 minutes and can cost $75-$200 for the first visit and $50-$150 for ongoing treatments. For the safest, best results, says Schiff, visit a veterinarian trained in acupuncture. Your regular vet may refer a certified veterinary acupuncturist or check the International Association Veterinary Acupuncture Association. Adverse side effects are rare. The most common problem is that an animal simply doesn’t respond to treatment. Also, it’s not uncommon for a pet to feel tired for a day or two after treatment. Visit the following websites for more about natural pet care: Complementary, Alternative & Holistic Veterinary Medicine Academy for Veterinary Homeopathy American Holistic Veterinary Medical Association Are You Spoiling Your Pet? The world has gone to the dogs – from costly diamond-encrusted collars to doggie day spas. Are you guilty of overindulging your pet?

15 Tips for Restless Legs Syndrome How to Reduce RLS Symptoms Naturally

You finally sit down to relax at night after a long day at work, and bam! No sooner do you settle into that easy chair that a tightening sensation crawls up your legs, making you get up again. How can you rest when your legs are urging you to move? Here are tips to ease the symptoms of restless legs syndrome, so you can get the relaxation you need... It feels like your legs constantly want to do the cha-cha, but the cause of restless legs syndrome (RLS) may not be in the lower limbs at all. It actually may be in the brain. Scientists have found that low levels in the brain of a crucial chemical, dopamine, and a mineral, iron, may trigger the torturous twitching, tingling sensation that's a hallmark of the disease affecting 10% of Americans. “Anything that affects the body’s metabolism of dopamine will affect RLS symptoms,” says William Anderson, M.D., an internist who practices sleep medicine at the University of South Florida in Tampa. That's one reason scientists recommend therapies that target the brain to ease RLS symptoms, from raising levels of dopamine and iron to distracting the mind. Here are some tricks you can try ease your symptoms, settle down and relax. 1. Raise levels of dopamine “The problem is usually the dopamine level in the nerves,” says Lorne Label, M.D., chief of staff at Los Robles Hospital and Medical Center in Thousand Oaks, Calif., and clinical professor of neurology at University of California, Los Angeles. Increasing dopamine will help ease symptoms, he says. Drugs containing “dopaminergic agents,” such as pramipexole and ropinirole, largely used to treat Parkinson’s disease, increase dopamine and have been shown to reduce symptoms of RLS, according to the National Institutes of Health. “Folic acid also helps improve production of the neurotransmitter dopamine," says Suzy Cohen, Lifescript pharmacist, R.Ph., and author of The 24-hour Pharmacist (William Morrow). She recommends 800 micrograms (mcg) twice daily. 2. Check your iron Low iron can be the main cause of RLS symptoms, Label says. “If your ferritin [the protein that stores the body’s iron] level isn’t above 50 nanograms per milliliter, it’s not high enough,” Anderson says. But the problem may not lie just with low iron levels but rather with how your brain processes it. Iron may be poorly absorbed in the brains of restless legs syndrome patients, according to 2003 Penn State University College of Medicine research that showed poor iron uptake in the brains of autopsied restless legs syndrome patients. The “iron isn’t being delivered to certain brain cells in an effective way,” explains James R. Connor, Ph.D., who led the study. To check whether you need iron supplements, see your doctor for a simple blood test. 3. Boost your B vitamin intake “Folate [a B vitamin] increases blood flow (circulation) and, therefore, could improve RLS,” Cohen says. Folic acid can be taken as supplements or through foods, such as peanuts, garbanzo beans, lentils and spinach in its naturally occurring form, folate. Another B vitamin, B12, has also been directly linked to RLS, according to Anderson. The recommended dietary allowance of vitamin B12 is 2.4 mcg. Ask your doctor if you might benefit from more. 4. Use a sequential compression device (SCD) A sequential compression device is a mechanical sleeve that fits over the leg and massages it by inflating and deflating with air (much like the armband used to measure blood pressure). It's usually used to prevent blood clotting in hospital patients, and one small study has shown it may help RLS patients too. All nine patients who wore a sequential compression device (SCD) for one hour before bedtime every night for three months reported improved social and daily task function and quality of life, according to a 2007 study by the Department of Medicine at the Walter Reed Army Medical Center in Baltimore. It might work because “the body is capable of only appreciating a limited number of stimuli simultaneously,” the Restless Legs Syndrome Foundation states, implying the sensory impact of the SCD won out over RLS. 5. Exercise Working out may alleviate symptoms of restless legs syndrome, according to the National Institutes of Health. But don’t overdo it, cautions the RLS Foundation. Mild exercise, such as walking, light jogging, or yoga, “may help RLS while vigorous exercise can trigger RLS symptoms in some individuals,” explains the RLS Foundation’s brochure, Triggers for Restless Legs Syndrome. 6. Adjust your medication “Antipsychotics and antidepressants can worsen RLS,” says Winona Tse, assistant professor of neurology at Mount Sinai Medical Center in New York. “They interfere with the body’s metabolism of dopamine.” Any medication that blocks dopamine receptors, including anti-nausea drugs used to reduce vomiting, motion sickness and inner ear dizziness, can worsen symptoms of restless legs syndrome, according to the RLS Foundation. So can antihistamines, frequently used to treat colds and allergies. If you experience an increase in RLS symptoms while taking other medications, see your doctor about alternatives, decreasing the dosage or possibly discontinuing the medication. 7. Don't try melatonin Though restless legs syndrome can disrupt sleep, this common over-the-counter sleep supplement won't help, according to a 2004 Canadian study. The naturally occurring hormone melatonin regulates your body's internal clock, or circadian rhythms. Its levels typically increase at night and taper off toward daybreak. Melatonin also inhibits the secretion of dopamine, which makes it bad news for restless legs syndrome patients. It might increase RLS symptoms in the evening and night, according to researchers at Sacre-Coeur Hospital in Montreal. 8. Take calcium and magnesium Calcium and magnesium are minerals that aid in the functioning of muscles and nerves, so they may help RLS patients, Cohen says. “If it’s low, then you definitely need to have your calcium and magnesium within the normal range,” Label says. Cohen recommends a daily combination dose of 600 milligrams (mg) of calcium and 200 mg of magnesium. “But if after 2-3 months there's been no improvement, it’s not going to help,” Label warns. 9. Get a massage Massaging legs before the onset of restless legs syndrome symptoms has been shown to be effective in a 2007 study published in the Journal of Bodywork and Movement Therapies. It found that therapies such as deep tissue and sports massage for 45 minutes twice a week on the lower extremities reduced symptoms of RLS. Symptoms were reported to decrease after two treatments and continued to improve over the following three weeks. 10. Run a warm bath (or cold shower) “Taking a hot bath may relieve discomfort for a [short] time,” Label says. However, once you get out of the bath, the symptoms will probably return, he says. “Others say a cold shower is soothing,” says the RLS Foundation. “Ice packs and heating pads have also been used for relief.” Whether hot or cold temperatures work depends on the individual, it says. Other Coping Techniques The foundation suggests other methods for coping with symptoms of restless legs syndrome in various situations. They include: Working the nightshift. Because RLS is tied to the body’s circadian rhythms and worsens at night, it may help to work during the wee hours. By staying active at night, there may be relief during the day. However, check with your health-care provider before changing your schedule: There may be other health consequences to staying up all night, the RLS Foundation says. Traveling in the morning. Because sitting still for long periods can be challenging for those with restless legs syndrome, plan a long car ride and air travel for the morning hours. This is especially key for overseas flights or trips that involve a change in time zone, factors that further complicate your body’s natural rhythms. Requesting a standing work station. Many variations are available to the standard desk. Many people now work standing, at a podium-like work station. This not only may help RLS, but it also improves circulation throughout the body. Staying engaged. Bringing snacks to work or on long trips can distract the mind from the onset of RLS symptoms. For example, eating one popcorn kernel or raisin at a time may be enough. Also be sure to pack enough activities and reading material to stay absorbed during a long trip. Quitting caffeine. Although no formal research exists that shows a reduction in caffeine intake can lessen the symptoms of RLS, several patients have reported that quitting the stimulant has helped.“Caffeine has been linked to an increase in RLS symptoms,” the Restless Legs Syndrome Foundation states. “[It] is present in coffee, tea, chocolate, soda, and other common foods and beverages. Check ingredient listing carefully.”

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Nutrition and Exercise How to Stop Memory Loss

You’ve lost your car keys. But it hardly matters since you can’t remember where you parked the car. Some memory loss is normal. But how do you know when something more serious is going on? Read on to learn how to protect your brain health... We all want to have instant recall. The sad truth? Once we pass our mid-20s, memory slowly declines. By our 50s, we start to misplace things, forget appointments, and never mind trying to learn new names. Lists are essential, and we just get better at faking it at meetings. But what leads to memory loss and what can we do to safeguard our brains? Read on for 6 common risk factors. Health conditions. Strokes, infections, brain tumors and hormonal disorders like overactive or underactive thyroid can bring on dementia. HIV, tuberculosis, syphilis (in its later stages), herpes and bacterial meningitis can also have a profound effect on thinking and memory. Vitamin deficiency. Run short on certain vitamins, such as B1 (thamine), B12 and folate, and recall declines too. Drugs. These include sedatives, sleeping pills, over-the-counter antihistamines (including many cold remedies), antidepressants and prescription painkillers. Illicit drugs such as Ecstasy can permanently impair memory. Head injury. Blows to the brain, even mild concussions, have an impact. As boxer Mohammed Ali sadly learned, repeated whacks to the head trigger dementia and lead to Parkinson’s disease. Alcoholism. Alcoholics eventually deplete thiamine, a B vitamin. Stress and depression. Prolonged stress, often accompanied by interrupted sleep and a preoccupation with problems. Depression can disrupt focus and responsiveness. These steps can help keep your brain sharp: Lower your cholesterol and blood pressure. Both may lead to narrowing of the arteries, lessening blood flow. Less blood to the brain means your memory will suffer. Raising your HDL, or good cholesterol, may stave off the problem as well. In a 2008 British study of 3,700 people, those with low levels of HDL had a 53% greater risk of memory loss than those with the highest levels. Exercise body and brain. Exercise is great for the brain, increasing blood flow and oxygen, and stimulating the growth of new neurons to keep you smart. Exercising your mind is key, too: stimulating puzzles, games and reading helps you stay sharp. Skip the chips. A healthy diet including lots of green leafy vegetables and fish is a boon to your memory. According to an Italian study, the omega-3 fatty acids in fish, as well as flaxseed, walnuts and soybeans, improve concentration. And green leafy vegetables contain lots of vitamin B (which prevents strokes that can lead to dementia). Quit smoking. When British researchers tested middle-aged smokers and nonsmokers, they found that smokers had the worst scores on tests measuring memory and other brainy tasks. Raise a glass. One alcoholic drink a day appears to be healthy for the brain and heart. In fact, one study indicated that people with dementia who had a drink daily had a slower decline than those who drank nothing. But drinking more than 14 drinks a week may raise the risk. Party on. Have fun with your friends, sign up for new activities, gab on the phone and head to gatherings you enjoy. A University of Michigan study found that just talking to someone for 10 minutes improved memory and intellect on tests shortly afterward. Unwind. People with higher levels of stress hormones have poorer memory than those with normal levels. So when you feel a stressful moment coming on, try this instant relaxation exercise: Shut your eyes, breathe in deeply through your nose and blow out through your mouth. Repeat at least five times, and you’ll be sure to find your car – and your keys – later. But how can you tell if it’s a minor memory problem or a serious condition? Dementia – often called senility – slowly progresses with old age, first eroding memory, attention, language and problem solving. More than five million Americans live with dementia, and two-thirds of them have Alzheimer’s disease, which is a branch of dementia. Alzheimer’s is more common in women (more than half the cases) than men. Although most dementias strike later in life, Alzheimer’s can hit in the 40s as a slow, steady loss of brain cells. As the disease progresses, patients lose control of their bladders and bowels, and develop severe mood swings. They live about 4-6 years after diagnosis. Click here for common Alzheimer’s questions answered. Diagnosing the Brain’s Decline A neurologist diagnoses Alzheimer’s through memory tests that confirm dementia and by ruling out other causes, such as strokes and tumors. Ask these 5 questions to gauge how serious the condition is: 1. How frequent are the memory lapses? Occasional forgetfulness is not unusual. But frequently forgetting where the car is or when appointments are may be a sign of severe dementia or Alzheimer’s. 2. Do the memory lapses interfere with day-to-day life? Failing to eat meals, manage personal hygiene, clean clothes or remember regular routes are not normal, and may indicate severe dementia. 3. Does the person sound like a broken record? Frequent repetition of the same information or questions is a red flag. So are forgetting familiar things such as a friend’s or relative’s name. 4. Does the person seem confused? Henry Fonda’s character in "On Golden Pond" lost his way, panicking in a familiar place. Like the movie character, a person with dementia may have trouble following a conversation, lose his place in a game or forget how he arrived at a new spot. 5. Is the memory loss progressive and disproportionate to that person’s age? If the progression is relentless and the person seems much less functional than her peers, she may have Alzheimer’s. Talk to your doctor if you think you’re experiencing memory loss. How Much Do You Know About Alzheimer’s Disease? More than 5 million Americans have Alzheimer’s disease, and that number could climb to 16 million by 2050. Women face a higher risk of developing it than men, and are also more likely to become caregivers.