Weekends Effectively For Better Stress Management

For working individuals, the weekends offer an opportunity to rejuvenate yourself and employ proper stress management so your body and mind can be ready to face a new week ahead. Sadly though, most people are unable to refocus their mind during weekends and they are still consumed by the various stressful situations they can experience during weekdays onto the weekends. This is the last thing that you'd want to happen if you wanted to rejuvenate yourself and feel revitalized.

Below are some of the suggested activities you can do over the weekend. They are known to be effective stress-busters for a much improved stress management weekend campaign.

Read a Book

If you like reading or find this activity to be stress relieving, why not use your time on the weekends to sit back, relax, and enjoy a good read? By reading, you can re-focus your attention onto the subject of the book you are reading and away from anything that is presently causing you stress, whether it be a deadline you have to meet at work or some projects at school.

You can sit on a relaxing chair or lounger while reading a book. If possible, do this in your patio or in the garden wherein you can enjoy a lot of fresh air for a truly relaxing experience. Plus, reading is also considered as a healthy habit that you must cultivate all the time!

Pamper Yourself

The kind of pampering that you must treat yourself to during weekends can vary according to your own personal definition of pampering. For one person, it means a trip to the salon for a relaxing foot spa and pedicure, while for others it can be working out in the gym. For some others, it can also refer to a day of shopping! Find out what is your own brand of pampering and do just that in the weekend to effectively manage stress.

Do Something New

Weekdays often force you to follow a routine. And since not all people like being forced into a routine, this can also contribute to the stress you are experiencing on a daily basis, aside from the stress that comes with the actual work. Hence, do something new in the weekend! You can either check out a new museum in your area, take a stroll in the park, or invite your friends for an activity you haven't done before – the whole point in all this is to expose yourself to new environments and activities for a fresh perspective!

Massage

This is the number one reliable stress buster and must not be missing in your weekend stress management technique. You can then set a weekend appointment with a professional masseur for a relaxing day of massage. This is good not only for relaxing your body, but also your mind, which is why it is a very effective stress buster.

Have Fun Indoors

You do not need to go out of the house for weekend stress management. You can simply stay at home, cook dinner, and enjoy a movie in your living room. The whole idea is to create a relaxing ambiance wherein you can unwind and not think of anything else.

So, what have you planned for the weekend? If you are looking to get better stress management, choose from any of the above activities to face the new week ahead with a rejuvenated mind and body!

source: www.prudenceliving.com

Entrance Into The Society

The desire of pleasing is, of course, the basis of social connection. Persons who enter society with the intention of producing an effect, and of being distinguished, however clever they may be, are never agreeable. They are always tiresome, and often ridiculous. Persons, who enter life with such pretensions, have no opportunity for improving themselves and profiting by experience. They are not in a proper state to observe: indeed, they look only for the effect which they produce, and with that they are not often gratified. They thrust themselves into all conversations, indulge in continual anecdotes, which are varied only by dull disquisitions, listen to others with impatience and heedlessness, and are angry that they seem to be attending to themselves. Such men go through scenes of pleasure, enjoying nothing. They are equally disagreeable to themselves and others. Young men should, therefore, content themselves with being natural. Let them present themselves with a modest assurance: let them observe, hear, and examine, and before long they will rival their models.

The quality which a young man should most affect in intercourse with gentlemen, is a decent modesty: but he must avoid all bashfulness or timidity. His flights must not go too far; but, so far as they go, let them be marked by perfect assurance.



Among persons who are much your seniors behave with the utmost respectful deference. As they find themselves sliding out of importance they may be easily conciliated by a little respect.

By far the most important thing to be attended to, is ease of manner. Grace may be added afterwards, or be omitted altogether: it is of much less moment than is commonly believed. Perfect propriety and entire ease are sufficient qualifications for standing in society, and abundant prerequisites for distinction.

There is the most delicate shade of difference between civility and intrusiveness, familiarity and common-place, pleasantry and sharpness, the natural and the rude, gaiety and carelessness; hence the inconveniences of society, and the errors of its members. To define well in conduct these distinctions, is the great art of a man of the world. It is easy to know what to do; the difficulty is to know what to avoid.

Long usage a sort of moral magnetism, a tact acquired by frequent and long associating with others alone give those qualities which keep one always from error, and entitle him to the name of a thorough gentleman.

A young man upon first entering into society should select those persons who are most celebrated for the propriety and elegance of their manners. He should frequent their company and imitate their conduct. There is a disposition inherent, in all, which has been noticed by Horace and by Dr. Johnson, to imitate faults, because they are more readily observed and more easily followed. There are, also, many foibles of manner and many refinements of affectation, which sit agreeably upon one man, which if adopted by another would become unpleasant. There are even some excellences of deportment which would not suit another whose character is different. For successful imitation in anything, good sense is indispensable. It is requisite correctly to appreciate the natural differences between your model and yourself, and to introduce such modifications in the copy as may be consistent with it.

Let not any man imagine, that he shall easily acquire these qualities which will constitute him a gentleman. It is necessary not only to exert the highest degree of art, but to attain also that higher accomplishment of concealing art. The serene and elevated dignity which mark that character, are the result of untiring and arduous effort.

Glioblastoma Multiforme

Ever heard of gliomas? These primary brain tumors arise within the brain, but we don't know the cell of origin. There are multiple grades of gliomas -- grade II, III and IV, with grade IV being the most malignant.

Glioblastoma multiforme is a fast-growing brain or spinal cord tumor. It affects the brain more often than the spinal cord. These tumors grow from glial cells which form the (supportive) tissue of the brain and spinal cord.

As it grows, a brain tumor can press against or damage nerves or other structures. This can interfere with the brain's normal functioning. For example, a brain tumor can disrupt:

• Thought
• Memory
• Emotion
• Movement
• Vision
• Hearing
• Touch

Scientists do not know what causes most brain tumors. However, they are working to better understand the biology of glioblastoma multiforme and identify possible environmental, occupational, family, and genetic risk factors.

Glioblastoma Symptoms

As brain tumors grow, they press against or damage nerves or other part of the brain and interfere with thought, memory, emotion, movement, vision, hearing, touch, and other brain functions. Swelling and fluid buildup can also affect brain function.

The most common glioblastoma symptoms are:

• Frequent headaches (usually worse in the morning)
• Nausea and vomiting
• Memory loss
• Seizures
• Changes in personality, mood, and ability to concentrate
• Changes in speech, vision, or hearing

Many other conditions can cause these symptoms, but call your doctor promptly if you experience any of these problems.



Glioblastoma Death Cases

Estimated new cases and deaths from brain and other nervous system tumors in the United States in 2014:

New cases : 23,380.
Deaths       : 14,320.

Brain tumors account for 85% to 90% of all primary central nervous system (CNS) tumors. Available registry data from the Surveillance, Epidemiology, and End Results (SEER) database for 2007 indicate that the combined incidence of primary invasive CNS tumors in the United States is 6.36 per 100,000 persons per year with an estimated mortality of 4.22 per 100,000 persons per year. Worldwide, approximately 238,000 new cases of brain and other CNS tumors were diagnosed in the year 2008, with an estimated 175,000 deaths.[4] In general, the incidence of primary brain tumors is higher in whites than in blacks, and mortality is higher in males than in females.

Post about Glioblastoma Multiforme from many source.

Cancer Prevention from WHO

What is cancer?

Cancer is a generic term for a large group of diseases that can affect any part of the body. Other terms used are malignant tumours and neoplasms.

One defining feature of cancer is the rapid creation of abnormal cells that grow beyond their usual boundaries, and which can then invade adjoining parts of the body and spread to other organs. This process is referred to as metastasis. Metastases are the major cause of death from cancer.

At least one-third of all cancer cases are preventable. Prevention offers the most cost-effective long-term strategy for the control of cancer.

Tobacco

Tobacco use is the single greatest avoidable risk factor for cancer mortality worldwide, causing an estimated 22% of cancer deaths per year. In 2004, 1.6 million of the 7.4 million cancer deaths were due to tobacco use.

Tobacco smoking causes many types of cancer, including cancers of the lung, oesophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach and cervix. About 70% of the lung cancer burden can be attributed to smoking alone. Second-hand smoke (SHS), also known as environmental tobacco smoke, has been proven to cause lung cancer in nonsmoking adults. Smokeless tobacco (also called oral tobacco, chewing tobacco or snuff) causes oral, oesophageal and pancreatic cancer.

Physical inactivity, dietary factors, obesity and being overweight

Dietary modification is another important approach to cancer control. There is a link between overweight and obesity to many types of cancer such as oesophagus, colorectum, breast, endometrium and kidney. Diets high in fruits and vegetables may have a protective effect against many cancers. Conversely, excess consumption of red and preserved meat may be associated with an increased risk of colorectal cancer. In addition, healthy eating habits that prevent the development of diet-associated cancers will also lower the risk of cardiovascular disease.

Regular physical activity and the maintenance of a healthy body weight, along with a healthy diet, will considerably reduce cancer risk. National policies and programmes should be implemented to raise awareness and reduce exposure to cancer risk factors, and to ensure that people are provided with the information and support they need to adopt healthy lifestyles.

Alcohol use

Alcohol use is a risk factor for many cancer types including cancer of the oral cavity, pharynx, larynx, oesophagus, liver, colorectum and breast. Risk of cancer increases with the amount of alcohol consumed. The risk from heavy drinking for several cancer types (e.g. oral cavity, pharynx, larynx and oesophagus) substantially increases if the person is also a heavy smoker.

Attributable fractions vary between men and women for certain types of alcohol-related cancer, mainly because of differences in average levels of consumption. For example, 22% of mouth and oropharynx cancers in men are attributable to alcohol whereas in women the attributable burden drops to 9%. A similar sex difference exists for oesophageal and liver cancers (Rehm et al., 2004).

Infections

Infectious agents are responsible for almost 22% of cancer deaths in the developing world and 6% in industrialized countries. Viral hepatitis B and C cause cancer of the liver; human papilloma virus infection causes cervical cancer; the bacterium Helicobacter pylori increases the risk of stomach cancer. In some countries the parasitic infection schistosomiasis increases the risk of bladder cancer and in other countries the liver fluke increases the risk of cholangiocarcinoma of the bile ducts. Preventive measures include vaccination and prevention of infection and infestation.

Environmental pollution

Environmental pollution of air, water and soil with carcinogenic chemicals accounts for 1–4% of all cancers (IARC/WHO, 2003). Exposure to carcinogenic chemicals in the environment can occur through drinking water or pollution of indoor and ambient air.

In Bangladesh, 5–10% of all cancer deaths in an arsenic-contaminated region were attributable to arsenic exposure (Smith, Lingas & Rahman, 2000). Exposure to carcinogens also occurs via the contamination of food by chemicals, such as aflatoxins or dioxins. Indoor air pollution from coal fires doubles the risk of lung cancer, particularly among non-smoking women (Smith, Mehta & Feuz, 2004). Worldwide, indoor air pollution from domestic coal fires is responsible for approximately 1.5% of all lung cancer deaths. Coal use in households is particularly widespread in Asia.

Occupational carcinogens

More than 40 agents, mixtures and exposure circumstances in the working environment are carcinogenic to humans and are classified as occupational carcinogens (Siemiatycki et al., 2004). That occupational carcinogens are causally related to cancer of the lung, bladder, larynx and skin, leukaemia and nasopharyngeal cancer is well documented. Mesothelioma (cancer of the outer lining of the lung or chest cavity) is to a large extent caused by work-related exposure to asbestos.

Occupational cancers are concentrated among specific groups of the working population, for whom the risk of developing a particular form of cancer may be much higher than for the general population. About 20–30% of the male and 5–20% of the female working-age population (people aged 15–64 years) may have been exposed to lung carcinogens during their working lives, accounting for about 10% of lung cancers worldwide. About 2% of leukaemia cases worldwide are attributable to occupational exposures.

Radiation

Ionizing radiation is carcinogenic to humans. Knowledge on radiation risk has been mainly acquired from epidemiological studies of the Japanese A-bomb survivors as well as from studies of medical and occupational radiation exposure cohorts. Ionizing radiation can induce leukaemia and a number of solid tumours, with higher risks at young age at exposure.

Residential exposure to radon gas from soil and building materials is estimated to cause between 3% and 14% of all lung cancers, making it the second cause of lung cancer after tobacco smoke. Radon levels in homes can be reduced by improving the ventilation and sealing floors and walls. Ionizing radiation is an essential diagnostic and therapeutic tool. To guarantee that benefits exceed potential radiation risks radiological medical procedures should be appropriately prescribed and properly performed, to reduce unnecessary radiation doses, particularly in children.

Ultraviolet (UV) radiation, and in particular solar radiation, is carcinogenic to humans, causing all major types of skin cancer, such as basal cell carcinoma (BCC), squamous cell carcinoma (SCC) and melanoma. Globally in 2000, over 200 000 cases of melanoma were diagnosed and there were 65 000 melanoma-associated deaths. Avoiding excessive exposure, use of sunscreen and protective clothing are effective preventive measures. UV-emitting tanning devices are now also classified as carcinogenic to humans based on their association with skin and ocular melanoma cancers. 

This Cancer Prevention from WHO article originally source from WHO's website.

The Ebola Virus in 2014

The Ebola outbreak in West Africa was first reported in March 2014, and has rapidly become the deadliest occurrence of the disease since its discovery in 1976. In fact, the current epidemic sweeping across the region has now killed more than all other known Ebola outbreaks combined. In fact, the current epidemic sweeping across the region has now killed more than all other known Ebola outbreaks combined.

Up to 9 November, 5,160 people had been reported as having died from the disease in six countries; Liberia, Guinea, Sierra Leone, Nigeria, the United States and Mali. The total number of reported cases is in excess of 14,000.

The World Health Organization (WHO) admits the figures are underestimates given the difficulty collecting the data and warns there could be as many as 20,000 cases by the end of November if efforts to tackle the outbreak are not stepped up. 

The Ebola virus causes an acute, serious illness which is often fatal if untreated. Ebola virus disease (EVD) first appeared in 1976 in 2 simultaneous outbreaks, one in Nzara, Sudan, and the other in Yambuku, Democratic Republic of Congo. The latter occurred in a village near the Ebola River, from which the disease takes its name.

The current outbreak in west Africa, (first cases notified in March 2014), is the largest and most complex Ebola outbreak since the Ebola virus was first discovered in 1976. There have been more cases and deaths in this outbreak than all others combined. It has also spread between countries starting in Guinea then spreading across land borders to Sierra Leone and Liberia, by air (1 traveller only) to Nigeria, and by land (1 traveller) to Senegal.

The most severely affected countries, Guinea, Sierra Leone and Liberia have very weak health systems, lacking human and infrastructural resources, having only recently emerged from long periods of conflict and instability. On August 8, the WHO Director-General declared this outbreak a Public Health Emergency of International Concern. 

The incubation period, that is, the time interval from infection with the virus to onset of symptoms is 2 to 21 days. Humans are not infectious until they develop symptoms. First symptoms are the sudden onset of fever fatigue, muscle pain, headache and sore throat. This is followed by vomiting, diarrhoea, rash, symptoms of impaired kidney and liver function, and in some cases, both internal and external bleeding (e.g. oozing from the gums, blood in the stools). Laboratory findings include low white blood cell and platelet counts and elevated liver enzymes. 

Diagnosis

• antibody-capture enzyme-linked immunosorbent assay (ELISA)
• antigen-capture detection tests
• serum neutralization test
• reverse transcriptase polymerase chain reaction (RT-PCR) assay
• electron microscopy
• virus isolation by cell culture

Prevention and control

• Reducing the risk of wildlife-to-human transmission
• Reducing the risk of human-to-human transmission
• Outbreak containment measures 

Source :

Wikipedia

WHO

BBC News

Thus my blog posting about  The Ebola Virus in 2014, for more detail please visit these source. Thank you..

Quotes That Will Free Your Mind

If you truly want to change your life, you must first change your mind.  You must free it from the restrictive thinking that holds you back.Here are 50 thought-provoking quotes gathered from site Everyday Life Lessons, and from our blog archive that will help tweak your thinking and set your mind free.

1. You are only destined to become one person – the person you decide to be.
2. Do good and feel good.  Do bad and feel bad.  It’s that simple.
3. You are what you do today, not what you say you’ll do tomorrow.
4. We all make choices, but in the end our choices make us.
5. Ultimately, it’s not what you do every once in a while; it’s what you dedicate yourself to on a regular basis that makes the difference.
6. Stay true to yourself.  Never be ashamed of doing what feels right.  Decide what you think is right and stick to it.
7. If you don’t stand for anything, you will remain forever on your knees.
8. No amount of money will make you happy if you aren’t happy with yourself.
9. You know you’ve made the right decision when there is peace in your heart.
10. Don’t worry if your goals seem crazy to other people; oftentimes the crazy ideas are the ones that have the greatest impact.
11. If you’re thinking like everyone else, then you aren’t thinking. 
12. Control your own destiny or someone else will try for you.
13. Sometimes standing up to your friends can be just as difficult as standing up to your enemies.
14. The unhappiest people in this world are the people who care the most about what everyone else thinks.
15. When people undermine your dreams, predict your doom, or criticize you, remember, they’re telling you their story, not yours.
16. There is a huge amount of freedom that comes to you when you take nothing personally.
17. No one in the world was ever you before, with your particular gifts and abilities and possibilities.
18. Your greatest task isn’t to find love, but to discover and destroy all the barriers within yourself that you have built against it.
19. A loving, happy person lives in a loving, happy world.  A hateful, miserable person lives in a hateful, miserable world.  The world around you reflects YOU.
20. Worry gives small things a big shadow.
21. Focus your conscious mind on things you desire not things you fear.  Doing so brings dreams to life.
22. It’s not the mistakes and failures you have to worry about, it’s the opportunities you miss when you don’t even try that hurt the most.
23. It is better to offer no excuse than a bad one over and over again.
24. To get something you’ve never had, you must do something you’ve never done.
25. The harder thing to do and the right thing to do are usually the same thing.
26. Our problems are really our blessings if we use them to grow stronger. 
27. Anyone can run away; it’s super easy.  Facing problems and working through them, that’s what makes you strong.
28. When you have two good options, always go with the one that scares you the most, because that’s the one that’s going to help you grow.
29. Courage is being scared to death, and then taking the next step anyway.
30. Sometimes our greatest insight comes from our failure, not from our accomplishments.
31. You need to screw up to learn.  You need to experience it all to create greatness.
32. Just because you don’t understand something now doesn’t mean the explanation doesn’t exist.
33. Not knowing everything about your future is a good thing.
34. Don’t worry about what you can’t control and you may liberate yourself.
35. People of average ability often achieve outstanding success because they don’t know when to quit.  Most people succeed simply because they are determined to.
36. Temporary happiness isn’t worth long-term pain.
37. Patience can be bitter, but the seeds you plant now will bear sweet fruit.
38. The less you expect, the more pleasant life gets.
39. The more you are in a state of gratitude, the more you will attract things to be grateful for.
40. The things you take for granted, someone else is praying for.
41. It usually isn’t what you have or where you are or what you’re doing that makes you happy.  It’s how you think about it all.
42. Do not dwell so much on creating your perfect life that you forget to live.
43. You are not in competition with anybody except yourself; plan to outdo your past not other people.
44. To admit that you were wrong is to declare that you are wiser now than you were before.
45. Humans see what they want to see.
46. If you spend too much time judging yourself, you won’t have any time to love yourself or anyone else.  
47. At the end of the day, you can either focus on what’s tearing you apart or what’s holding you together.
48. Look through the front windshield and not the rearview mirror.
49. You don’t get to choose how you are going to die, or when.  But you can choose how you are going to live, right now.
50. Be done with regrets; they are an excuse for people who have failed.  You still have a chance.

Health Benefits of Love

Ain't love grand? It's fulfilling, exciting and, as it turns out, good for you, too. We spoke to experts and found out that romance can bring you more than just giddiness—it can also positively affect your health and well-being. So whether you've been married for years or are single and looking, the following evidence will remind you why it's important to make room for love in your life.

It may bolster your immune system.
Research suggests that happy couples who engage in positive conflict resolution have higher functioning immune systems than those who don't, says Gian Gonzaga, MD, senior director of research & development at eHarmony Labs. He points to a study by Ronald Glazer and Jan Kiecolt-Glaser, in which couples were observed during disputes. The couples who displayed the most negative behavior during the fights also showed the largest decline in immediate immune system functioning. Those who argued in a more loving, positive way had higher immediate immune function. Looking to fight in a healthier way? According to Dr. Gonzaga, the key to positive conflict resolution is productively engaging in the conversation without retreating or "stonewalling" each other.

It can make you physically fit.
No, you don't get to bid your gym membership goodbye. But, it turns out that couples who exercise together have more success than people who sweat solo. According to certified fitness trainer and nutritionist Jay Cardiello, "nearly half of people who exercise alone quit their programs after one year, but two-thirds of those who work out with a loved one stick to it." Even better: Both men and women work between 12 and 15 percent harder when training with a romantic partner. Whether it's the excitement of being together or the extra push to keep up with your partner, sweating à deux clearly has its benefits. To reap the rewards, try scheduling in gym sessions with your honey during a time when you'll both be able to commit, like in the morning or during lunch.

It might help you live longer.
"There's a long history of research that has looked at the health benefits of marriage," says Joseph Hullett, MD, psychiatrist and senior medical director for OptumHealth, Behavioral Solutions. "According to a 2004 study by the CDC, mortality rates were found to be the lowest in married couples." Dr. Hullett attributes these findings to the fact that, generally speaking, people experience less stress when they're in committed, healthy relationships—and less stress means better health. Plus, it has been shown that when men marry they give up some of their risky behavior—like heavy drinking and smoking—which leads to longevity. Good news for your hubby!

It may clear up your skin.
That healthy glow of being in love? It's not just a myth! "When our love life is in order, our stress levels are lower," says Genaise Gerstner, MD, a New York City-based dermatologist. "There is less free-floating cortisol—high cortisol levels cause stress-induced acne––and thus less skin breakouts and pimples."

It can improve your heart heath.
"Human beings are social animals who have biological drives that make them want to find relationships," says Dr. Hullett. "When they can't find those unions, they're punished with stress." People in happy relationships experience less stress, which in turn improves their cardiovascular health. Furthermore, Dr. Hullett says people who aren't in stable, committed relationships have an increased rate of heart attacks, particularly those who have been widowed, giving a graver meaning to the term "heartbroken."

It can reduce feelings of pain.
The comfort of holding your husband's hand can actually minimize your feelings of pain, according to a recent study. "Researchers studied people that experienced electrical shocks and found that holding someone's hand ameliorated the pain and perception of pain," says Dr. Hullett. The most fascinating part? These feelings of pain decreased even more when the female subjects—who were in happy marriages––held their husband's hands. "Yes, friends helped reduce the pain that these subjects were feeling, but their husband did a better job at it."

It can regulate your menstrual cycle.
That is, love––as in making love––can. If you're struggling with irregular periods, try hitting the sheets. Eric Braverman, MD, author of Younger (Sexier) You, points to a study from Planned Parenthood demonstrating that women who have sex at least once a week have higher levels of estrogen and are more likely to have regular menstrual cycles than women who have sex less frequently.

It can improve your mental well-being.
We all know that being in love makes us feel elated, but it's not just in our heads. There actually is scientific evidence of romance's blissful effects on the brain. Dr. Braverman references a study from Rutgers University that found participants, when they looked at photos of people they deeply love, had an increase of dopamine brain activity, which is associated with optimism, energy and a sense of well-being. Talk about being high on love! Helen Fisher, PhD, a biological anthropologist and author of Why Him? Why Her? supports this notion: "The bottom line is, the dopamine rush that comes from being in love gives you tremendous energy and optimism."

How to Take Antiviral Flu Medicines

Oseltamivir comes as capsules or a syrup. You will need to take one capsule twice a day for five days to treat flu. Doctors prescribe lower doses for children, depending on how much they weigh. To prevent flu, you will need to take a capsule once a day for 10 days after exposure to the virus or for up to six weeks during an epidemic.

Zanamivir comes as an inhaler (puffer), similar to the type used to treat asthma. Each puff contains a small amount of the medicine. To treat flu (once you have symptoms), you need to use the puffer twice a day for five days. To prevent flu after you’ve been exposed to someone with the illness, you will need to use it once a day for 10 days. If there is a flu epidemic, you may be prescribed zanamivir for up to 28 days.

For oseltamivir and zanamivir to be effective, you need to start taking them within 48 hours of your symptoms first appearing. In children, zanamivir needs to be taken within 36 hours.

Special care

If you’re a woman and are pregnant or breastfeeding, your doctor may advise you to take either oseltamivir or zanamivir during a flu pandemic. Oseltamivir is the preferred medicine for women who are breastfeeding.

If you have advanced kidney disease, you may not be able to take oseltamivir. Always ask your GP for advice and read the patient information leaflet that comes with your medicine.

Side-effects of antiviral flu medicines

• feeling sick
• vomiting
• abdominal (tummy) pain
• diarrhoea
• headache
• conjunctivitis

These side-effects usually happen after you have taken the first dose of your medicine and will usually stop as you continue the course.

Side-effects of zanamivir are uncommon, but include:

• rashes
• difficulty breathing
• swelling of your face, mouth or throat

Because zanamivir can cause breathing difficulties, it isn't usually recommended if you have an underlying medical condition that affects your breathing system. Examples of such conditions include asthma or chronic obstructive pulmonary disease (COPD). Ask your GP for more advice.

Fighting The Flue

The flu, it seems, is an ever-present fixture on the seasonal list of things to expect. And, with the norovirus causing havoc this year and the flu sweeping the nation and other countries, it’s really important to do what you can to stop the spread of infections.

The flu is mostly spread by coming into contact with others who have the virus; and, as many of us have recently returned to work and school, you may be worried that your risk of flu may have increased.

While there is no cure, there are things you can do to give yourself the best fighting chance against catching the flu virus.

Get the jab

Having the flu can leave you feeling pretty rough, but for some it can develop into a serious health condition. People who are at risk for developing more serious flu-related complications include women who are pregnant, the elderly and those with underlying health conditions such asthma, diabetes or a weakened immune system.

If you’re at risk, you should get the flu jab to safeguard yourself against catching the flu. Call your doctor for more information and to arrange your vaccination.

Keep it clean

The flu virus is highly contagious, and can spread easily through the air you breathe or direct contact with someone who has it. Making sure that you wash your hands regularly to kill the germs is a great line of defence against getting the flu. In fact, after getting the flu vaccination, your hygiene is the only way to help avoid contracting or spreading the flu.

Coughing and sneezing into tissues – rather than your hands – is also a good way of minimising the spread of flu germs. Don’t forget to put your used tissues in the bin!

Take care

It may seem obvious, but making sure to take good care of your health can help keep you well.

Eating a balanced diet – including plenty of fruit and vegetables – can ensure that your body gets all the vitamins and nutrients it needs to support your immune system. It’s also important to get enough rest as this helps your body to replenish energy stores and restore itself.

12 Most Common Effects of Heart Disease

1. Blood pressure can rise and fall quite often. Neither high blood pressure nor low blood pressure is a good condition. You want your blood pressure to be normal always. Fluctuations are not good for your heart.
2. Can lead to a fatal heart attack. When an artery becomes so narrowed that the blood flow to the heart is completely blocked, a heart attack is what happens.
3. Can lead to a stroke. When an artery that's liked to the brain is so clogged up with fatty deposits that blood flow to the brain is severely impeded to the extent that blood cannot flow through, what results is a stroke.
4. Dizziness. A person can experience dizziness because the heart is no longer functioning properly and blood flow to and from the heart and brain is impaired. The person suffering from heart disease will experience light-headedness.
5. Shortness of breath. Irregular breathing is another common effect when managing heart disease. It can result from irregular palpitations. This is actually also a heart disease symptom.
6. Chest pain. Chest pain occurs when oxygen to the heart is limited or blocked due to artery blockages. Also known as angina, chest pain is also a one of the heart disease symptoms.
7. Fatigue. The person who suffers from a heart disease will usually be constantly tired, exhausted and feeling drained.
8. Stress, worry and depression. The constant feeling of stress, anxiety, worry or depression is also a possible of effect of heart disease.
9. Persistent coughing or wheezing. This can be one of the possible effects of heart disease that can result from water in the lungs through cardiac failure or heart failure.
10. Ineffective functioning of the liver and kidney. If the heart, which is the most important organ in the body, is not functioning properly or is under distress, there’s no telling how the other organs linked might function. They could get affected too.
11. Another effect of heart disease can manifest in swelling in the ankles and feet.
12. Can result in death. If blood supply is completely cut off from the heart due to artery blockage, the person in question could die from not being able to breathe.

To avoid the possible effects of heart disease, you simply should just take measures to prevent heart disease. Diet, exercise and lifestyle changes such as stopping to smoke will put you in a great position to prevent heart disease.

Are We Genetically Programmed to Fall in Love?

Valentine’s Day, love songs, romance novels—do they influence falling in love? On the surface it seems like they do, but scientific research suggests that there’s another cupid at work: instinct. Love, specifically the passionate variety, is an emotion that is almost beyond our control. Humans, it seems, are programmed to take this amorous tumble. Forget the roses and heart-shaped box of chocolates—it’s our genes that are on the hook for our addiction to love.

According to Elizabeth Pillsworth, assistant professor of evolutionary anthropology at California State University, passionate love has been around since the dawn of time. “It's hard to say with any great confidence when the emotion of love may have evolved,” says Pillsworth, “but given the fact that we haven't found any human populations in which it seems to be absent, either in modern or historical records, we can assume that [love] is characteristic of humans, like feeling compassion or shame.”

Love is one of our oldest emotions. Our hunting-and-gathering predecessors were just as consumed by it as we are today. Back then, passionate love brought people together for survival, safety and continuation of the species. Today, we might not need a partner to help us stay alive, feel secure, or even have babies, but at the heart of love, the need is the same: the desire to love someone and have that amorous feeling reciprocated. This emotion is universal. It crosses generations, cultures and geographical borders.
Why does love make us do crazy things?

So why does passionate love make us act like we do? Triggered by age-old instincts, modern love has a lot to answer for. "People literally describe spending upwards of 90 percent of their waking energy thinking about the object of their desire, planning ways to inadvertently ‘bump into’ him,” says Pillsworth. We dream about the moment when they tell us they love us back. Passionate love with its first flush of excitement is typically a brief condition. It’s normally restricted to the early stages of a relationship. On the plus side, it’s a very romantic phase, however, it’s also incredibly time-consuming and occasionally verges into obsessive territory—the lovesick behaviour called limerence. “Dorothy Tennov, a social psychologist, coined the term in her 1979 book, Love and Limerence,” says Pillsworth. “[It captured] that aspect of love characterized by intrusive thoughts, emotional roller coasters, desperate desire for deep emotional attachment, and even quasi-stalking behaviours.” Passionate love can make some of us do crazy things, but for the majority it’s a helpful tool.

Take the selection of a mate. Our instincts make us seek out certain traits in a potential significant other. Falling in passionate love is the first step in the process. “In looking for a long-term partner, both [sexes] are most anxious to find someone who is kind, mutually attracted to them, and has a good sense of humour,” says Pillsworth. “Beyond that, men place more emphasis on the physical attractiveness of a long-term partner than women do. Women place more emphasis on the resource-acquiring characteristics of a long-term partner.” These preferences date back to ancient times. Men searched for the curvy, “womanly” body type that signals a healthy mate for child-bearing, while the opposite was true for women. A virile, broad-shouldered male was ideal for a sexual conquest, but not necessarily for a life-long relationship. Women primarily sought providers. Falling in love was a good test to see if the person in question was up to scratch before any further commitment was established. Love today isn’t much different.
Is love meant to last forever?

When the bloom of this initial affection wilts and a strong, but less intense, love takes over, the relationship can hit a turning point. Will it spark a break up, or a lengthy monogamous union? Isn’t monogamy in our genes, too? Scientists remain mixed on the subject. Some research suggests that people in the midst of passionate love seem blind to other attractive individuals. They’re focused on that one potential partner, despite other enticing prospects nearby. Such findings fuel the monogamous point of view, but other studies differ. Contrary evidence indicates that men and women will explore extra sexual and relationship opportunities if given the chance, thus monogamy is just a passing phase. Science has been unable to support either theory completely. What is for certain is that we have an ability to use our instincts in conjunction with our own decision-making processes. “[We] have a highly flexible, responsive mating system,” says Pillsworth. “We take in information about our current circumstances: our age, attractiveness, cultural context, and behave accordingly.” Passionate love with all its benefits—and faults—may be driven more by our minds than our hearts, but at least we’re not alone in acting under its spell. We are all at the mercy of this crazy little thing called love.


Web exclusive, February 2011

Love your Life

The 3 Best Foods to Boost Sex Drive

1. Watermelon

This juicy red fruit could be the new sexual star. While watermelon is 92 percent water, the remaining eight percent contains the phytonutrient citrulline, which converts to arginine, an amino acid that relaxes blood vessels, according to 2008 research from Texas A&M University’s department of horticultural sciences. Although not as organ-specific as drugs that treat men’s erectile dysfunction, watermelon may help improve blood flow to erectile tissue (present in the female clit¬oral area as well as the male penis), increasing arousal. Scientists at the university’s Fruit and Vegetable Improvement Center are now working on increasing the fruit’s citrulline content.

But if you are trying to conceive, don’t overdo it! Watermelon, like tomatoes, contains the antioxidant lycopene, which is in the same family as carotene and therefore has the same beneficial antioxidant effects. On the one hand, that’s great since carotene, found in many brightly coloured foods, has been shown to lower the risk of cancer and heart disease. But it is also anti-estrogenic, says Dr. Sony Sierra, a reproductive endocrinologist and infertility specialist at Toronto’s LifeQuest Centre for Reproductive Medicine, “so a very high volume may block estrogen and prevent the lining of the uterus from growing and the fertilized egg from implanting.” Some of Sierra’s patients have disordered eating habits and eat massive amounts of high-carotene foods such as carrots or kale. She advises clients to follow Canada’s Food Guide, which recommends a wide variety of vegetables and fruit, in seven or eight half-cup servings daily for women (up to 10 servings for men).


2. Saffron

Massimo Marcone, an associate professor of food science at the University of Guelph, used to dismiss aphrodisiacs as mere folklore. In 2011, in fact, he conducted a thorough scientific review of more than 200 international studies on consumable aphrodisiacs, and rejected almost all as invalid. But Marcone was shocked to find that a few studies on one particular spice—saffron—held up to close scrutiny.

“Not only does saffron appear to have aphrodisiac properties for both men and women,” Marcone says, “but it helps with anxiety, insomnia, PMS and insulin resistance.”

The seductive spice, whose red-gold threads come from a type of crocus that is native to Mediterranean Europe and Southwest Asia (not the same variety that pokes its pretty head through Canadian snows in early spring), contains antioxidants including crocin, crocetin and safranal. These are believed to be responsible for increasing sexual desire and arousal, according to studies Marcone reviewed that measured blood flow to sexual organs and frequency of sexual encounters after consuming the spice.

The ancients knew saffron’s power: It’s said that Alexander the Great added it to his rice and tea, Cleopatra bathed in it before meeting her lovers, and Romans were known to sprinkle saffron on newlyweds’ beds.

Available in supermarket spice aisles and used in Spanish paella, Moroccan tajine, Italian risotto and many Persian/Iranian dishes, saffron is pricey, running from $50 to $300 an ounce. But a little—a tiny pinch—goes a very long way, says post-doctoral fellow Sanan Wang, who worked with Marcone on the review. ’

What about other spices in your kitchen? Nutmeg, cloves, garlic and ginger also look promising for sexual potency, Marcone says, but more research is needed. Don’t hold your breath, though; none of these natural products can be patented, so drug companies aren’t racing to sponsor such a study.


3. Oysters

Skeptics have dismissed the purported aphrodisiac benefits of eating oysters as purely psychological, based on their suggestive shape and slippery texture. But Gloria Tsang, a Vancouver registered dietitian and the founder of nutrition network HealthCastle.com, says there may be something to the belief. “A lot of shellfish—including oysters, clams, crabs, lobsters and mussels—are high in zinc, which can trigger a surge in the production of sex hormones.”

Tsang adds that these bivalve mollusks also contain two rare amino acids: D-aspartic acid and N-methyl-D-aspartate. Joint American-Italian research in 2005 at Barry University in Miami and the Laboratory of Neurobiology in Naples, Italy, found that giving these amino acids to rats increased testosterone in the males and progesterone in the females—both are hormones associated with greater sexual activity.


Love your Life

How Weight Affects Your Sex Life

Sometimes what’s needed to boost libido isn’t a specific food, but sufficient calories. In a 2010 multi-centre study including the department of psychiatry at Toronto General Hospital and universities in the U.S., the U.K. and Germany, two thirds of 242 young women age 18 to 32 who had eating disorders that restricted calories reported low sexual functioning. The study concluded that a low body weight is associated with sexual anxiety, a loss of libido and avoidance of sexual relationships.

Being too thin can also hinder fertility, says Sierra, by disturbing the delicate interplay of the hypothalamus, pituitary gland and ovaries, preventing regular cycles. “It can also affect the synchrony involving signals to the uterine lining, so that even if you produce an egg, the lining won’t be getting enough nutrients to sustain a pregnancy.”

In general, she recommends a body mass index between 18 and 24, which is in line with Health Canada’s recommendations for men and women.

Since fat is needed for producing sex hormones, avoid an extremely low-fat diet, and stick to healthy types of fat such as olive or canola oil, avocados, fatty fish and nuts such as almonds or walnuts.

Being too heavy can impair your sexual functioning, too. Sierra says being overweight can cause hormonal imbalances and, if you’re trying to get pregnant, can disturb the growth of a healthy egg. In men, a big belly keeps the sperm too warm, affecting their quality and motility. Tsang adds that reaching a healthy weight often improves a person’s sex life. “My clients often say that when they lose excess weight, they’re happier in the bedroom.”

This article was originally titled "Lovin' spoonfuls" in the October 2012 issue of Best Health. Subscribe today to get the full Best Health experience–and never miss an issue

Love your Life

 

4 Signs You're an Internet Addict

However, surfing the web can become an addiction for some people, says Linda Bell, CEO of Bellwood Health Services, an addiction-treatment centre in Toronto that offers both publicly funded and fee-for-service programs. “An Internet addiction is the same as any other addiction—you get [online] and you find that your behaviour becomes out of control,” she explains.

The U.S.-based Center for Online Addiction Recovery defines Internet addiction as a compulsive behaviour that dominates a person’s life. Though cyber sex and pornography use are the most common types of Internet addictions, people can also become addicted to online chatting, shopping, gambling and even website surfing. Here’s how to tell if it’s time to seek help for an Internet addiction.

1. You’re spending more time online than with family or friends
Internet addicts will choose to spend time online rather than participate in social activities, says Bell. “I did an interview recently with someone who was into gaming online. He would spend over eight hours a day after work gaming and it was interfering with his social life,” she describes.

If your Internet use is out of control, you may find that your family and friends question why you’re choosing the computer over them or express concern about the amount of time you’re spending online.

2. You’re neglecting yourself and your work
“We have clients who will be online for 15 hours at a time and don’t eat or wash,” says Jennifer Kotry, a therapist at Bellwood who treats individuals with Internet addictions.

You don’t have to spend more than half your day online to be suffering the symptoms of an Internet addiction—it’s the way your Internet use negatively affects your life that determines whether or not you have a problem, notes Kimberly Young, a psychologist and director of the Center for Internet Addiction Recovery. If you find that your Internet use is causing you to neglect your health, your chores and your work, it may be time to seek help.

3. You’re using the Internet to alter your mood
“Those who are depressed are three times more likely to become hooked on the [Internet], those who suffer from anxiety disorders are twice as likely, and those who suffer from an addiction to alcohol and drugs are twice as likely,” says Young.

Those that compulsively use the Internet may find that going online helps relieve the symptoms of a mood disorder—but the relief is short-lived. A study conducted by the Stanford Institute for the Quantitative Study of Society found that the more people used the Internet, the less time they spent in contact with real people, which could lead to loneliness and isolation.

4. You think about the Internet even when you’re not online
As with addictions to drugs or alcohol, Internet addicts are constantly searching for their next fix. If you’re preoccupied with your next purchase on eBay or tactics in an online game, you may have a problem.
How to find help

Internet addiction may be treated in a number of ways, including counseling, cognitive-behavioural therapy, group therapy and medication to treat underlying symptoms of anxiety or depression. Speak to your family doctor for advice or find a therapist who specializes in addiction treatment.

Web exclusive: November 2009 

 Love your Live

10 Steps to Increasing Your Energy

1. Prioritize yourself daily
So much to do and so little time to do it. If you don't make an effort to put yourself on your daily to-do list you know you'll be overlooked...wait, you already have been overlooked haven't you? Well, it's time then to make that extra effort and carve out just a little bit of time each day where you do something just for you. Make up your mind!

2. Move your body every day
Since you know that physical activity is so important for health, energy, weight management and longevity, today find a way to get to it, even if you lack desire or don't believe you have the time. Exercise energizes, and once you make it a regular part of your day, even in small increments, excuses like lack of time, energy or motivation will no longer be an issue.
If your busy schedule restricts you to less exercise than you're used to, don't wait for more time, start with less. Incorporate at least ten minutes of purposeful physical activity into every day.

At work:
• Walk 15 minutes to a meeting instead of driving.
• Take the stairs part way instead of the elevator.
• Get off the bus or subway a few stops earlier and walk.
• Drive part way to work and cycle the rest of the way.

At home:
• Do crunches on all the commercial breaks while you watch your favourite show.
• Go for a walk after dinner.
• Do jumping jacks as you wait for the kettle to boil.
• If you already walk your dog, add hills.
• Do walking lunges down the hallway.
• Run up the stairs. Chase your kids if you have to.

3. Make healthy food choices most of the time
If you want better energy, choose to make a few smart changes with your eating habits every day. Even if you hold on to some of your favourite foods, you can make big strides through bite-sized improvements.
Here are a few ideas to get you started:
• If eating out is hard to avoid, pack healthy snacks for between meals.
• Down-size your full-whip super large mocha to a medium non-fat latte with chocolate sprinkles.
• Cut your portion sizes just a bit.
• Eat breakfast – even just a few days of the week.
• Be cautious of the little nibbles you sneak here and there.
• Choose healthy late night snacks.
• Skip the vending machine.
• Add in fruits and veggies.
• Trim the fat.

Food is fuel for functionality. Regular, healthful eating helps you think clearly through the day, keeps energy levels up and even assists with weight management and health issues. Learn to enjoy your food, and know that healthful eating can still be delicious and satisfying.

4. Stay hydrated!
Why is water so darn important? Did you know your body is made up of approximately 50 percent of the stuff? Your body needs fluids to help with the digestion, absorption and transport of nutrients as well as elimination of waste products. Fluids also act as a coolant for maintaining body temperature and lubricating joints, eyes and air passages. If you consider that 75 percent of North Americans are chronically dehydrated, then the simple act of drinking more water will make a big, big difference to your energy.

Drink water regularly to satisfy your thirst. Be sure to drink more water in hot weather or when you are very active. Besides water, you can count other fluids such as juice, milk and tea toward your daily fluid intake, but be aware of the extra calories as you do.

5. Get enough rest
Since when did sleep become a luxury? While you sleep, your body restores itself and repairs from the stress of the day. Inadequate rest impairs your ability to think, to handle stress, to maintain a healthy immune system and to moderate your emotions. Most of us aren't getting enough of it and we've become a nation of working tired holding on for dear life, hoping to make it to the weekend. Why not make your rest a priority for a few weeks and see how you feel?

Here's how:
• Get to bed 30 minutes earlier at least three times a week.
• Wind down your busy work at least two hours before bed.
• Before bed, avoid computer, television, video games and work related phone calls that stimulate the mind and make it difficult to relax.
• Do your best to stick to the same sleep schedule.
• If you have trouble getting to sleep, try slow, deep breathing or relaxation techniques like stretching or meditation to calm your mind.

6. Stress less for success
In the early 70s when stress expert Eli Bay opened the Relaxation Response Institute in Toronto, Canada, he said that if you looked in the yellow pages under stress all you found were engineering companies. At the time the concept of physical and psychological stress was in its infancy.

Today, if you were to do a simple Internet search with the word stress you'd get in excess of 540 million hits all related to stress management the way we understand it today.

Times have changed. We're connected 24/7, we work longer hours with less sleep and physical activity, we don't eat as well and it's taking its toll on our stress levels and overall health.

Stress is something that we're so used to that it doesn't occur to us that we could live without it, or at least live with less. If stress is present even in small does, it will negatively impact your energy and eventually affect your health. Of course stress is usually the result of a busy life and if you're busy you probably don't have time to deal with your stress.

7. Seek happiness
Happiness has a direct link to a rich source of energy that no amount of exercise or healthy eating can match. It's true! Happiness is a big part of staying energized.

It seems like such a simple thing, but when life gets busy we sometimes just cruise along and accept what is handed us and then one day we wake up and think: this is not what I signed on for.

Do you like your work? Do you love the people you spend time with? Do you wake up and look forward to launching into the day? If any part of your life makes you unhappy, you'll expend unnecessary energy dealing with that pain–energy that could be used to advance your health, career and overall satisfaction.

Face up to things in your life that make you unhappy. It's not always easy and the fix may not be quick, but the results will be very worthwhile.

8. Be kind to others
Imagine a world where everyone is just a little kinder. When you're trying to merge into traffic, someone lets you in. When shopping, you allow a person in a hurry to go ahead of you in the checkout line. You get back to your car and find someone has put money in the parking meter.

Rushing breakneck through our day, we so often forget that how we relate to ourselves and others is much more important than the things we do. Much of the time we hurry through activities so focused on the outcome that we miss the life-affirming interactions along the way. Begin your own kindness campaign by engaging in one small intentional act of kindness every day.

Why? Research shows kindness makes us happier and healthier. People who perform random acts of kindness report being happier, and when the acts are varied—holding the door open for a stranger, helping someone with directions, doing a roommate's dishes—those happy feelings last longer than if you were to perform one act of kindness repeatedly.

Beyond happy feelings, kindness is good for your health. Those who regularly help people have better mental health and lower rates of depression, and tend to have better immune systems. Kindness can also help regulate emotions, which has a positive impact on our health.

Go through your day with an openness to kindness. Walk with your head up and eyes open. Connect with people. Look for opportunities to engage and help. One small kind act a day is good for your health!

9. Embrace your passionEnergy comes from doing things you love. Hours pass like minutes when you’re engaged in tasks you’re passionate about. What ?res you up? Artistic pursuits, sports, outdoor activities, time spent with family and friends, travel, photography, building things? What does it for you?

If you’re not spending at least part of your week in the pursuit of your passions, you’re missing out on a limitless energy source. Begin by thinking back to the things you used to do that brought you joy. Next, think about the things you look forward to doing down the line when you have more time and energy. In this instant take a few small steps toward bringing past and future to the present.

10. Exercise good judgement every day
Change is challenging. And in the busy day-to-day rollercoaster ride that is life, the status quo — or what we already know — is vastly easier to wrap our heads around. When fatigue and stress are high we default to what is familiar out of habit or laziness or lack of awareness. When fatigued we more likely default to the sofa instead of the gym. When we’re stressed we most often default to comfort foods over healthier options. When work gets busy we regularly default to task management over business or career development.

In the new plan, next time is now. Be aware of every in-an-instant decision you make that will bring you closer to more energy now. Start today. Keep at it! Do it for yourself!


Excerpted from Energy Now! Small Steps to an Energetic Life, Michelle Cederberg 

Love your Life

How to Save Money on Gift Giving

I’m a sucker for the holidays. Heading into the season last year, I was more determined than ever to make it count: It would be my first Christmas in our new home, and my first as a new mom. I could have rationalized why this was the year I should make a splash, despite all the spending restraint I had displayed during the rest of the year. Luckily, I remembered a simple mantra: The happiest people don’t have the best of everything; they make the best of everything.

Before I got financially responsible along with my circle of close friends (we eventually became the Smart Cookies), I would spend about $1,500 for holiday gifts—money I didn’t have. But last November, my husband and I set a gift budget of $250. Then we drew names with our family and friends, rather than having to buy for everyone—a stark contrast from past years spent frantically buying for a laundry list of people.
Use credit card points

In my family, I drew my dad’s name, and enjoyed deliberating over ideas. He’s a keen cook, and I’m proud to say I got him an incredible Japanese knife that he still talks about and uses almost daily. I got this for him through rewards points attached to my American Express charge card. Yes, there are downfalls to reward-heavy credit cards; I believe if you carry a balance on your credit card, the benefit of “earning points” does not compensate for the interest you’ll pay. However, it’s estimated more than two million Canadians have access to a card that offers a redeemable reward. So why not use them—wisely? My charge card has one of the best rewards programs I’ve seen. By charging most of my household expenses (gas, groceries, etc.) to it and paying it off monthly, I have some $500 worth of gifts I can redeem by the end of the year. This was how I was able to get my husband an iPad for free.

As for my circle of friends, I drew the name of one who loves unique jewellery. I found her a beautiful, custom-made necklace for $35 on etsy.com. The rest of my shopping was for my baby daughter, though I didn’t spend much on her—a cardboard box still keeps her entertained—and a few small items for colleagues and hosts.
Use online budgeting tools

When it comes to budgeting for the season, don’t bother creating spreadsheets you’ll never use again. But you should create a budget. Try an online tool; my husband and I monitor our spending through a free one at mint.com. It can aggregate all the cards and accounts you use, and categorize where your money is going.

Mint can also text and email you when your spending reaches its maximum in various categories. We were impressed at how helpful these were in keeping us to our $250 gift budget.
Create homemade gifts

This is a social season, and showing up empty-handed to a party just doesn’t feel right. My new go-to gift is a $9 bottle of Hardy’s Gewürztraminer-Riesling, which I personalize by covering the label and writing on it a festive message—for example, “’Tis the Season for Riesling—Love, the Reiachs” (Reiach is my married name). I accompany this with some framed homemade art. I find images of vintage bicycles, Ferris wheels or birds online and print them onto a heavy paper stock.

I ended up spending just $230 on gifts, not $250. I felt less stressed, and more empowered and delighted by the memories we made than in years past. Here’s wishing you a memorable holiday season that is free of a spending hangover.

 

 

Love your Life

source : googling

How to Boost Your Self-Esteem

1. Stop comparing your body to other people’s, as most of us have been doing since childhood. There’s nobody with a sharper perception than a person in their midlife—not only about what they look like, but what everyone else looks like compared to them, says Dr. Jean Marmoreo, a Toronto physician and the author of The New Middle Ages: Women in Midlife.

If you work out regularly, you’ll discover a more affirming comparison. What can you do today that wasn’t possible a few months ago?

2. Combine fitness with friendship. Whether you’re power walking in the park or slogging on an elliptical machine, conversation elevates your workout from a necessary chore to a highlight of your day. As you grow stronger together, you’ll empower each other.

3. Learn to love the locker room. You’ll see people of all ages who feel comfortable with their nakedness despite varicose veins and surgery scars. I’ll never forget a 70-something locker mate who said proudly as she powdered her ample belly, “Everyone here looks so good.” She and her friends had been coming to the Y for decades. What a role model!

4. Cultivate mindfulness. Marmoreo recommends yoga for the peace and acceptance that it fosters on days when “you haven’t the capacity to bust out and burn up calories.” Through yoga, you can learn to let your body guide you instead of pushing it to make the grade.

What is Heart Disease?

The basic mechanism of heart disease is a buildup of cholesterol-laden plaque (a fatty deposit) inside the coronary arteries, the blood vessels that carry oxygen-rich blood to the heart. Plaque narrows the inner channel of the vessels and makes them less flexible. This process is called atherosclerosis, or hardening of the arteries. As normal blood flow to your heart is restricted, you may experience angina (chest pain). If a clot forms or lodges inside a narrowed artery, it can completely cut off blood flow and cause a heart attack. Heart disease is often “silent”—producing no symptoms—until it causes a heart attack.

Who is at risk for heart disease?

Both your genes and your lifestyle habits contribute to heart disease. To calculate your risk, give yourself 1 point for each of the following risk factors:

What you can't control

• Age. Over age 55 for women.
• Gender. Men are more vulnerable to heart disease than women.
• Postmenopausal status. Women’s risk increases sharply after menopause.
• Family history of heart disease.
• Personal history of a heart attack.
• Ethnicity – people of African, Latin American, or Asian descent.

What you can control

• Smoking or regular exposure to second-hand smoke.
• Low-density lipoprotein, or LDL (“bad” cholesterol), above 4.2 mmol/L.
• High-density lipoprotein, or HDL, below 0.9 mmol/L.
• High blood pressure (over 140/90 mmHg).
• High triglyceride level (over 5.2 mmol/L).
• Diabetes.
• Chronic stress or depression.
• Physical inactivity.
• Obesity.
• High intake of saturated fat.
• Low intake of heart-smart foods.

Subtract 1 point if you have high levels of HDL cholesterol (over 0.9 mmol/L). Then add up your total score. A score of 0 to 2 points puts you at low to moderate risk of heart disease. A score of 3 or more points means you’re at high risk. See your doctor now for an evaluation. And start making some lifestyle changes. 

Love your Life

source : besthealthmag