10 Healthy-Living Tips for Women

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Here’s how every woman can increase her chance to enjoy long-lasting health and well-being.

Many factors put women at risk for diseases that seriously threaten their health. You may be able to avoid heart disease, cancer, strokes, and some respiratory diseases if you stick with a healthy lifestyle.

Tips to live by

1. Don’t smoke! Smoking is the single most preventable cause of death in the U.S. If you smoke, your risks of getting heart disease and cancer rise dramatically. If you use birth control, the risks related to smoking are even higher. Watch out for secondhand smoke, too. Constant exposure to tobacco smoke at work or at home raises your risks.
2. Curb the cholesterol. High blood cholesterol is a major risk factor for heart disease. According to the American Heart Association, starting at age 55, a woman’s cholesterol is likely to be higher than a man’s. Women with lupus or rheumatoid arthritis are especially at risk for heart disease and should watch their cholesterol and other cardiovascular disease risks. Try to maintain a diet low in saturated fat. Consume less than 300 mg of cholesterol daily. If you already have a high cholesterol level or if you are at high risk for cardiovascular disease, your doctor may put you on an even stricter cholesterol-reduction diet.
3. Watch your weight. Women have a higher risk of developing high blood pressure if they are 20 pounds or more overweight. If you have too much fat, especially around the waist area, you are at a higher risk for a number of additional health problems. These include diabetes, heart disease, and stroke. To keep down weight, cut back on carbohydrates, sweets, and fatty foods.
4. Avoid saturated fats. Diets high in fat have been linked to increased risk of various cancers. Studies show that too much fat raises your risks for breast and colon cancer. Major sources of fat are butter or margarine spreads, salad dressings, fatty meats, and whole-milk dairy products. Avoid trans fats, and cook with olive oil.
5. Eat your veggies. A diet rich in vegetables and fruits can lower your blood cholesterol levels. Some studies also suggest a link between eating certain types of vegetables and reduced cancer risks. Eat a variety of fresh produce. Good choices are leafy greens, yellow squash, carrots, broccoli, tomatoes, garlic, and onions. Have at least five servings of fruits and vegetables each day.
6. Unwind. It’s important for your body to relax. Meditation, deep breathing, and even reading can all provide ways for you to take it easy. Better yet, take a pleasant walk and you’ll shed pounds along with stress.
7. Exercise. Any form of exercise can help you lead a healthier and more productive life. If you’re not up to sweating it out at the gym, try parking on the far end of the lot and walking the extra distance to work or to the store. Take the stairs instead of the elevator or play tag with your kids. Talk to your doctor before you increase your activity level.
8. Get regular Pap tests. Pap smears can detect precancerous changes in the cervix at an early stage. Early treatment can help prevent cervical cancer.
9. Get your blood pressure checked. High blood pressure usually has no physical symptoms, so you could have it and not know it. The higher your blood pressure, the greater your risk for heart disease and stroke. Talk to your doctor about the steps you should take to keep your blood pressure at a healthy level.
10. Talk with your doctor about breast cancer screening. Ask your doctor when you should begin getting regular mammograms. Early detection is your best defense against breast cancer.

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How to Say “Yes” to Saying “No”

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Is it hard for you to turn people down when they ask for a favor? Here’s how to get your life back without burning bridges.

Hannah loved to do things for other people. It made her happy to help a neighbor or make a friend’s birthday special with a touching gift. She always volunteered to prepare food for parties and helped with projects above and beyond what was expected of her at work.

But Hannah spread herself so thin doing things for other people that she started to neglect her own life. She didn’t have as much time to spend with her family on the weekends because she was always busy helping someone else. Finally, her husband told her she needed to stop saying “yes” all the time.

The problem, though, was that Hannah didn’t know how to say “no.”

Asserting yourself
Are you a “pleaser?” It’s hard to turn people down when they need help, especially when your gut reaction is to lend a hand. Or perhaps you are afraid of not being liked or being confronted if you refuse a request.

After a while, though, you might start to feel as though others are taking advantage of you. You may begin to resent people who ask for favors, but don’t return them. Doing too much for others can eat into the time you have to care for yourself. This can lead to stress and anxiety.

If you often feel angry or bitter when people ask you for help, it’s time to start setting limits and speaking up. You may also have to risk having that confrontation you wanted to avoid.

The first step in setting healthy boundaries is to think about how you currently spend your time. You’ve probably already said “yes” to important family or work projects. Do you wish you could try new hobbies or work on your own home projects instead of helping others with theirs?

That’s why you should build some “me time” into your calendar. Decide how much time you can spend on others and still keep these commitments to yourself. You’re important, too, and deserve to do things for yourself without feeling guilty.

How to break the news – gently
When saying “no” to someone, it’s important to be polite but firm. Here are some ways to let someone down without being curt or rude.

• Be sympathetic. “I’m sorry. I just can’t help you right now.”
  Apologizing while saying no can lessen the blow. Then, offer simple answers like “I just don’t have the time,” instead of elaborate excuses. The reasons behind your decision are your business only.
• Offer an alternative. “Maybe you could rent a small van to move the desk. I know it doesn’t cost very much.”
  Suggesting another solution shows that you care about the person and want to help, even if you can’t do it yourself. Or encourage others to step up to the plate to help out instead.
• Defer your answer. “I’m not sure I’m free that day. Can I get back to you?”
  This is a good choice if you think you might actually want to do something, but first want to make sure you’re not overextending yourself. Be vague enough that the person doesn’t assume you’ll just come back with a “yes.”
• Offer to do something else. “I can’t bake cookies for the sale, but I can make a sign to put up.”
  If you want to be involved, but not at the level asked of you, suggest a smaller way you can help.

Some people may try to make you feel guilty for saying “no.” Stand your ground, though, if someone tries to convince you to do something you don’t want to do. Also be wary of people who make small requests that can turn into major projects. By getting their “foot in the door” with the simple favor, they know you’re more likely to help with the bigger task. Try using the strategies above to back out if you find yourself stuck in a situation like this.

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Behavior Changes That Can Help You Lose Weight

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For many dieters, successful weight loss goes beyond cutting calories and exercising more. Behavior change may be the crucial ingredient.

Most people who have tried to lose weight have already figured this out: successful long-term weight loss goes way beyond dieting and exercise. Lasting changes usually involve permanent shifts in your behavior.

Behavior therapy offers ways to overcome common barriers that can prevent you from sticking to your diet and/or exercise plan. Follow these basic strategies if you’re trying to lose weight:

Set realistic goals. Always be realistic about how much weight you want to lose or how much you plan to exercise. Having goals that are too lofty may set you up for failure.

• Your goals need to be achievable. Start with something reasonable and specific, such as weight loss of 10 pounds in the next 2 months or exercising 3 days a week for 20 minutes.
• Write down goals so you can refer back to them for motivation.

Take small steps. Instead of radical dieting, take it slowly and work on one thing at a time.

• If you normally skip breakfast, make a pledge to eat something healthy in the morning 5 days a week. Make this your only goal until you have it down pat. Then move onto the next thing.

Trying to do too much at once can leave you feeling overwhelmed and more likely to abandon the effort altogether.

Practice environmental control. Forget willpower and take charge of your environment.

• Shop smarter. Keep high-fat, high-sugar foods to a minimum in your home. If you have other family members who like to indulge, remind them that switching out unhealthy foods with healthier options benefits everyone. Make the swaps gradually.
• Pass your favorite fast-food restaurant on your route to or from work? Pick another route.
• Tempted by sweets in the office break room? Keep healthy snacks at your desk.

Problem solve. Write down your obstacles to weight loss and take time to come up with reasonable solutions.

• Not enough time for breakfast? Get up 10 minutes earlier or pack a yogurt and banana to eat when you get to work.
• No place to get healthy lunch at your workplace? Pack your own and bring it with you.
• No time to exercise? Short bursts of exercise are as effective as long sessions. Squeezing in a brisk 10-minute walk 3 times a day may be easier than fitting in 30 minutes.

Be accountable. This can help keep you on track and give you much-needed support. Stay accountable to yourself by:

• Monitoring what you do. Gaining awareness of your habits and patterns can help you change them.
  • Monitor your weight daily or weekly.
  • Keep a detailed daily log of your food intake, hunger cues, and exercise patterns. Note time, place, and feelings.
• Group or other monitoring.
  • Join an online weight-loss community.
  • Join a local weight-loss support group.
  • Enlist a weight-loss or exercise buddy.
  • Have regular check-ins with your doctor and/or a nutritionist.

Restructure your thoughts. “Cognitive restructuring” requires you to identify and change negative thoughts and feelings related to weight. Don’t underestimate the power of the mind. Having a positive attitude can make a world of difference.

• Form a positive relationship with food. Food does not have to be the enemy. Instead, view it as something that nourishes your body.
• Avoid an “all or nothing” attitude. You don’t have to be perfect. Plan to eat well 90 percent of the time and allow for small indulgences. This will help keep you on track for the long term.
• Treat yourself well. Ignoring your own needs can cause stress and resentment, and eventually lead to overeating. If you work to feed your soul, you will be less likely to overfeed your body.
• Refrain from negative self-talk. Think about the mean things you say to yourself when you look in the mirror, take a shower, or get dressed in the morning. Would you say these things to a friend? Recognize that negative self-talk can send you on a downward spiral from which it is hard to recover.

Finally, work to get your stress under control. Stress can trigger poor eating patterns. Successful coping strategies may include relaxation techniques such as meditation, deep breathing, talk therapy, and massage

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Asthma Care: See Your Doctor at Least Twice a Year

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Even if your asthma is under control, you need to see your doctor at least twice a year. Learn how these visits can make a difference.

If you have asthma, you know how important it is to keep your symptoms under control. In fact, from the time of your diagnosis you’ve probably been striving to limit the coughing, breathlessness, and other symptoms that can come with this disease.

For some people, that’s a difficult task. Others have less trouble controlling their symptoms. Either way, it’s important to see your doctor at least twice a year, though some people may need to go more often.

Your asthma checkup
People who are just starting treatment see their doctors often – about every 2 to 6 weeks. After your symptoms are under control your visits will be less frequent.

But your visits should never stop, even if you aren’t having problems. Asthma can change over time, and your doctor may decide to adjust your therapy.

Your doctor will likely ask some of these questions to see how you are doing:

• Have you had an asthma attack since your last visit?
• Are you having asthma symptoms during the night? If so, how often?
• Have you had to restrict your physical activity?
• Have you noticed any new situations that trigger your symptoms?
• Do you have any problems taking your medicine?
• How many puffs of quick-relief medication do you need per week?

Along with these questions, your doctor may want to watch how you use your inhaler to make sure you’re using it correctly. Also, if you are having problems your doctor may suggest allergy testing to pinpoint the problem substance. Asthma symptoms may be triggered by allergens, such as dust mites or animal dander.

Making adjustments
With the information from your visit, your doctor can decide if your care plan needs to be adjusted. For example:

• You may need to change your medicine or take a higher dose to control your symptoms.
• If new substances or situations are now triggering your symptoms, your doctor may suggest ways to avoid them.
• Other medical conditions, such as sleep apnea, reflux, stress, or obesity, can affect your asthma. Your doctor may recommend ways to treat them.
• If your symptoms are well controlled, you may be able to take less medicine. In that case, your doctor will probably want to see you more often for a time to monitor how the change is working.

Taking charge
People with asthma do best when they take an active part in their treatment. Seeing your doctor at least twice a year gives you a chance to talk about your concerns and be a partner in your own care.

By : Islam Abu-Rayya

Blogger & Online Communication Coordinator

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Frequently Asked Questions About the Common Cold

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The common cold is easily spread through the cold virus. Read answers to common questions about the common cold.

1. What is the difference between a cold and the flu?

Although the flu and the common cold are both respiratory illnesses, they are caused by different viruses. Because they have similar symptoms, it can be difficult to tell them apart. But generally cold symptoms are much milder than flu.

Common cold symptoms include:

• Sore throat
• Stuffy nose
• Runny nose
• Cough
• Mild fever

The flu, on the other hand, often causes higher fever, chills, body ache, and fatigue.

2. Why isn’t there a cold vaccine?

The common cold can be caused by nearly 250 different viruses. It’s just too difficult for scientists to prepare a vaccine that protects against all of the cold viruses. Also, there’s less need for a cold vaccine. Colds are minor infections of the throat, nose, and sinuses. Colds generally come and go with no serious complications. You’re miserable for a few days, then it’s over.

3. Could my cold symptoms actually be allergies?

If you are sniffling, but not achy or feverish at all, you may very well have allergies. Also, if your symptoms last longer than two weeks, and you also have red, itchy eyes, the evidence points to allergies. However, it’s often hard to tell because people with allergies and asthma are more likely to get colds. They may already have inflamed and irritated lungs – so they are less able to fight off a cold virus.

4. What’s the best treatment for a cold?

There is no cure for the common cold. The most important thing you can do is drink a lot of fluids to keep your body hydrated. This will help prevent another infection from setting in. Avoid drinks like coffee, tea, and colas with caffeine. They may rob your system of fluids. As for eating, follow your appetite. If you’re not really hungry, try eating simple foods like white rice or broth.

Chicken soup is comforting, plus the steam helps break up nasal congestion. Ginger seems to settle an upset stomach. A hot toddy may help you sleep, but beware of mixing alcohol with other cold remedies.

Over-the-counter cold medicines can offer relief from aches and fever. However, doctors no longer believe in suppressing low-grade fever except in very young and very old people, or people with certain medical conditions such as heart or lung disease. Low-grade fever helps the body fight off infection by suppressing the growth of viruses or bacteria and by activating the immune system.

• Aspirin. Young people and children should not take aspirin because of the risk of Reye’s syndrome.
• Decongestants can help make breathing easier by shrinking swollen mucous membranes in the nose. Do not use nasal decongestants for more than three to five days. Use beyond 3-5 days causes swelling in the nasal passages and aggravates symptoms.
• Saline nasal sprays can also open breathing passages and may be used freely.
• Cough preparations are not hugely effective. For minor coughs, water and fruit juices probably help the most. The FDA and manufacturers now say that over-the-counter cough and cold medicines should not be given to children under 4.
• Gargling with salt water can help relieve a sore throat.

5. How effective are natural remedies like zinc, echinacea, and vitamin C?

Some studies show that zinc nasal sprays help cut a cold’s severity and duration. The theory? Zinc sprays may coat the cold virus and prevent it from attaching to nasal cells where they enter the body. But other studies show that zinc may be no more effective than placebo. Because of the risk of a loss of smell, many experts recommend that you avoid zinc nasal sprays completely. Recent, well-done studies on echinacea show that it is not effective in preventing colds. However, in one study, 120 people with cold-like symptoms took 20 drops of echinacea every two hours for 10 days and had briefer colds than others.

As for vitamin C’s effects, a recent survey of 65 years’ worth of studies found limited benefit. The researchers found no evidence that vitamin C prevents colds. However, they did find evidence that vitamin C may shorten how long you suffer from a cold. One large study found that people who took a vitamin C megadose — 8 grams on the first day of a cold — shortened the duration of their colds.

To prevent colds the natural way, it’s best to make sure you’ve got a well-nourished immune system. Dark greens foods like spinach are loaded with vitamins A and C. Salmon is a great source of omega-3 fatty acids, which fight inflammation. Low-fat yogurt may help stimulate the immune system.

Regular exercise – aerobics and walking – also boosts the immune system. People who exercise may still catch a virus, but they have less severe symptoms. They may recover more quickly compared with less-healthy people.

6. Should I go to the doctor or get an antibiotic?

You usually don’t need a doctor or an antibiotic when you have a cold. Colds are caused by viruses. Antibiotics kill bacteria, not viruses.

But a cold can turn into a sinus infection. If your sinuses become blocked and cannot drain properly, you can develop inflammation and a bacterial infection. An ear infection may also result from a bout with a cold. Although sinus and ear infections can improve on their own, sometimes you need antibiotics to clear the bacterial infections from your body.

Symptoms of an ear infection include ear pain, fever, and/or a feeling of fullness in the ears.

Symptoms of a sinus infection include a runny or stuffy nose, facial pain, and pressure, and headache.

7. Should I stay at home if I have a cold?

You’re contagious for the first few days of your cold, so it’s best to stay home then. You need to be careful about coughing and sneezing around other people. Also, you will recover quicker if you get some rest.

8. How can I prevent a cold?

Hand washing! Both flu and cold viruses are transmitted the same way — through microscopic droplets from an infected person’s respiratory system. Someone sneezes or coughs, and droplets are sprayed onto any nearby surface — including you! If people cough or sneeze into their hands (without a tissue), they can contaminate every surface they touch. If you touch that same surface, you pick up the virus. If you rub your eyes or nose, you’ve just infected yourself.

To protect yourself and prevent spread of cold and flu viruses:

• Wash your hands frequently with soap and water. Use an alcohol-based gel if you don’t have access to water.
• Cough and sneeze into a tissue or into your hands. Wash your hands afterward with soap and water. Use an alcohol-based gel if you don’t have access to water.
• No tissue? When you cough, turn your head away from others.
• If you have a sudden sneeze, bend your arm and sneeze into it.
• Don’t touch your eyes, nose, or mouth.
• Wash any shared surfaces (like phones and keyboards) frequently. Viruses can live on surfaces for several hours.
• Stay away from crowds during cold and flu season.

9. Can you catch a cold from getting chilled?

This is one of the most persistent myths about colds. The only way to catch a cold is by being exposed to a cold virus. Cold air may irritate an existing condition, such as asthma, which would weaken your immunity. This could make your body more receptive to a cold virus, but only if you come in contact with it. If you’ve caught a cold after getting chilled, it’s only coincidence.

10. Why does my child always seem to have a cold?

School children are incredibly good at passing a virus along. Children naturally exhale more highly concentrated virus droplets than adults do. They also exhale them for longer periods of time. Plus, children are very active, always in each other’s faces. And there is a general lack of hygiene — children don’t their wash hands. They don’t cover noses or mouths when they sneeze or cough. Even more importantly, they don’t get very sick — which means they continue to spread the virus while they are very contagious.

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