"Dude, you need to fix your teeth." This is what Booth, one of my closest friends college - no nonsense fashion critic whose job it is to mention aesthetically disgusting, whose nature it is to call it out loud - slurred at me late at night last year. hideous, right?
In fact, I was thrilled. Seriously. (And not just because I was drunk punsha.) I was sick in disarray - are concerned that I was buying frivolously in some aging PROM-queen vanity - over whether to get braces. This is an objective proof, in all its gimlet eyes severe that I was acquitted of plunking down more than two Grand (insurance will cover the other $ 2000) for themselves, when there was a family insatiable hunger economy to meet.
The truth was, my smile was melted in Moue of crazed jack-o'-lantern. Maybe it was all that smoke in my younger years, maybe it was all that the selection of my recent years, perhaps it is just bullshit gene. But this year, since I last saw the booth, my teeth - ramrod straight soldiers, four years for adolescents orthodontia bought - had risen. In the top row of chompers splayed mutinously, while the front two proschalsya way, leaving an empty gap - more snaggletooth Shih Tzu than chic Lauren Hutton - in which time my tongue got stuck. However, until that night, I mucked around in indecision. I was silly and superficial? This was a new area: The beauty, for I never had some angsty, hard battle. I wore my looks simple, easy, mostly because I loved them. What if I do not feel. I cringed at the photos - then stopped taking them altogether. Silly or not, I was sick of providing themselves invisible.
Despite the fact that the latest survey from the American Association of Orthodontists reports of more than 1.1 million adults considered a year (33.5 per cent compared with ten years ago), I have no doubt, just drink latte in my orthodontist packed Reception 13 year-old, neon-pink rubber band nanny recommended. Undeterred, I went into his office and plunked down to escarp photo: manic glorious smile on my wedding and openmouthed guffaws from my friends. The document was incredulous. This would be only in the past year, I insisted. That is me.
Physical pain that April morning, it was nothing. (Then again, unlike most of the drama tweens, I had the time of birth, as a comparison.) After a good paper glued clear (albeit invisible) ceramic braces on my upper teeth (the old school silver shiners covered below), my husband grabbed me that night, and playfully leered, "I want to make, braceface?" I mean, really, it was funny: 37 years and cutting out corn cob and avoiding egg salad and balling up pieces of wax to cover stabby intruders. Of course, this was not always funny. Take the day I played tennis with some acquaintances in the imagination of the local country club. One lame flub the ball - which then careened into my face - and my white Bled red. Pride, shredded cheeks - all this pain.
For six months, and with two months to go, I am cool with it. Of course, I wear more eye makeup and less lipstick, and I totally miss the red wine and curry and coffee-without-consequences (these clear rubber bands stain!). Flossing is a nightmare, as well as towing a toothbrush, and (though not as bad as it is to forget, especially after meals, of spinach).
Mostly, however, I feel just fortunate to be able to buy their way back to suffice. As my orthodontist said I have a big smile. I missed it. You can not say the proper dirty joke, not one.
Green and bare IT: D.I.Y. DENT
"There, in response to this blinding Hollywood smile, said Dr cosmetic dentist Marc Lowenberg." People today are very imperfect teeth: a translucent color, mild asymmetry, even minor chips. "This is the last smile Upgrades:
Skrasit
PROBLEM: spots and discoloration
FAST FIX: Sex + (about $ 1200) during office hours in the treatment, which does not require a light or laser (which can increase the sensitivity) to be included in the peroxide gel.
Straight Talk
PROBLEM: Crooked teeth
FAST FIX: Veneer (about $ 1500 to $ 2200 a tooth) in a specially mixed shades: "If your skin has cool undertones, it needs a refrigerator white shade, warm tones to work better with a warm white," said NYC dentist Dr. Jennifer Jablow.
High Street
PROBLEM: sagging cheeks
FAST FIX: Expanding the back segments of the upper teeth a few millimeters (with a veneer or Invisalign tray brackets) results in a mini-face lift, explains Jablow. "The greater the bite creates a more rigid scaffold for the lower third person, so the skin drapes tightening."
Friday, January 30, 2009
Saturday, January 17, 2009
Expand Sexy Abs Without Crunches!
Bathing suits the season a bit far, but it means that the ideal time to begin to develop flat, sexy stomach you swear you work for each year. Even if you hate crunches, you'll love the following easy, is not moving equipment. Some of these steps in your exercise routine three times a week (a weakening of their sensitivity to a minimum), and then after two weeks, making them all together in one session. So do not be surprised if you found surfing the Internet for bikinis, is preparing to unleash your sleek new ABS surfside.
Plank pose
The balance on the fingers of the forearms and legs (or hands) for up to one minute, pulling the navel to the spine and maintaining direct ago.
Standing Bike
Stand with feet hip-width apart, knees slightly bent, hands clasped over his head and elbows pointed sides. Align left leg as you lift your right leg, knee bent, thigh parallel to the floor. Maintaining the knee lifted and stable, rotate the torso toward the right. Back in the beginning. Repeat on the other side for one person. At 10 representatives.
Side-winder
Stand with feet hip-width apart, knees slightly bent, hands clasped over his head and elbows pointed sides. Lift your right leg to the side, knee bent, thigh parallel to the floor. Saving knee removed, tilt the torso on the right side, resulting in the elbow and knee in relation to each other. Representative Lee 10; switch sides, repeat.
Swings
Stand with feet shoulder width of each other, knees slightly bent, hands on hips. Lift your right leg, knee bent, thigh parallel to the floor legs bent. Align the right foot, heels clicking on the word, as you meat torso backwards. Back to the tribe to cancel, and repeat five times. Switch sides and repeat.
Forward bending
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift the right leg, knee bent, thigh parallel to the floor. Maintaining the knee overturned and hands raised, to bring the torso and the knee in relation to each other as close as you can. Back to the top, switch sides and repeat for one person. At 10 representatives.
By Lucy Danziger, SELF Editor-in-Chief
Plank pose
The balance on the fingers of the forearms and legs (or hands) for up to one minute, pulling the navel to the spine and maintaining direct ago.
Standing Bike
Stand with feet hip-width apart, knees slightly bent, hands clasped over his head and elbows pointed sides. Align left leg as you lift your right leg, knee bent, thigh parallel to the floor. Maintaining the knee lifted and stable, rotate the torso toward the right. Back in the beginning. Repeat on the other side for one person. At 10 representatives.
Side-winder
Stand with feet hip-width apart, knees slightly bent, hands clasped over his head and elbows pointed sides. Lift your right leg to the side, knee bent, thigh parallel to the floor. Saving knee removed, tilt the torso on the right side, resulting in the elbow and knee in relation to each other. Representative Lee 10; switch sides, repeat.
Swings
Stand with feet shoulder width of each other, knees slightly bent, hands on hips. Lift your right leg, knee bent, thigh parallel to the floor legs bent. Align the right foot, heels clicking on the word, as you meat torso backwards. Back to the tribe to cancel, and repeat five times. Switch sides and repeat.
Forward bending
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift the right leg, knee bent, thigh parallel to the floor. Maintaining the knee overturned and hands raised, to bring the torso and the knee in relation to each other as close as you can. Back to the top, switch sides and repeat for one person. At 10 representatives.
By Lucy Danziger, SELF Editor-in-Chief
Wednesday, January 14, 2009
Ways to stop smoking
Benefits of quitting
Quitting helps, even if you've smoked for years. Within days, your blood vessels will regain much of the normal function that is damaged by smoking. Within weeks, you'll be able to taste food better, and your sense of smell will recover from tobacco's assault. Within months, symptoms of chronic bronchitis ease up, and lung function improves within a year. Quitting reduces the risk of heart attack and stroke within two to five years. And the risk of lung cancer begins to drop substantially within five to nine years of quitting.
1.Kicking the habit: Do it yourself
Don't kid yourself by trying to cut down; nearly everyone who tries slides back up to their usual dose of nicotine. Cold turkey is the way to go, but it takes preparation. And even without professional help, cooperation from family and friends can be important. Here are some tips:
Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.
Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society's Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.
Try to get other smokers in your household or circle of friends to join you in quitting. A 2008 study found that smoking behavior spreads through both close and distant social ties; your resolve and success can help your friends and, ultimately, your community.
As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you're away from it, you'll realize how much smoking stinks.
Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks one to three weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.
If you feel tense, try meditation, deep breathing, or yoga.
Begin an exercise program. It will relieve tension, promote good sleep, and help control weight gain. Walking for 30 minutes a day can really help.
Eat a healthy diet.
Stay away from secondhand smoke. Don't even think about smoking "just one"—even a single puff will set you back.
Reward yourself. Put your tobacco money aside in a kitty, and then spend it on a special treat.
Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.
2. Behavioral support
Quitting is your responsibility; it may be hard, but it doesn't have to be lonely. Many employers, health plans, and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.
3. Nicotine-replacement therapy
Cigarette smoke contains thousands of chemicals. Many are harmful, but nicotine is the most addicting. Like other addicting substances, it acts on receptors in the brain's "reward center," creating a sensation of pleasure and a craving for more nicotine. The craving has made billions of dollars for Big Tobacco, but it has cost the public much more, in health and money. Nicotine-replacement therapy can short-circuit the craving without introducing the other disease-producing chemicals.
Nicotine replacement is safe. You'll get less nicotine than from cigarettes, and you won't get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you'll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.
Five types of nicotine replacement are available in the United States. Nicotine patches deliver a steady dose of nicotine throughout the day, providing round-the-clock protection from craving. The other products deliver a higher dose of nicotine faster, but protection also declines faster. The short-acting products can be used on demand to counter a sudden nicotine craving. If you wear a patch, you can also use short-acting nicotine products to suppress breakthrough craving.
Here is a quick review of the options for nicotine-replacement therapy:
Nicotine patches are available over the counter. One popular 24-hour patch (NicoDerm CQ) comes in three strengths: 21 mg, 14 mg, and 7 mg. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. Most smokers should start with the 21-mg dose, but if you weigh less than 100 pounds or smoke fewer than 10 cigarettes a day, you should start with the 14-mg strength. You can reduce the dose every one to two months as your nicotine addiction resolves. If you have bad dreams while wearing a patch at night, you can use a 16-hour patch that you remove at bedtime. Mild skin irritation is the most common side effect. Store and discard your patches with care to keep them way from young children.
Nicotine gum (Nicorette) is available over the counter. If you smoke more than 25 cigarettes a day, you should use gum that provides 4 mg of nicotine per piece; if you smoke less, use the 2-mg dose. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Chewing replaces the oral stimulation of smoking, which can be an advantage, but some people find the taste unpleasant, and some develop hiccups or indigestion. Coffee, tea, beer, and soft drinks may interfere with nicotine absorption.
Nicotine lozenges (Commit)are available without prescription. If you usually light up within 30 minutes of waking, you should use the 4-mg strength, while others can use the 2-mg lozenges. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Don't eat or drink while using a lozenge, and as with nicotine gum, you should avoid acidic beverages for at least 15 minutes before use. Nicotine lozenges are safe for use with dentures. Side effects may include an unpleasant taste, nausea, indigestion, or mouth tingling.
Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a "puff" of vapor containing 4 mg of nicotine. The cartridge is placed in a device that resembles a plastic cigarette holder, which may help satisfy a smoker's oral urge. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Most of the nicotine is absorbed from the mouth, not the lungs. Side effects may include mouth or throat irritation and cough.
Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing, and cough.
4. Kicking the habit: Prescription drugs
Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. The usual dose is 150 mg once a day for the first three days, then 150 mg twice a day for eight to 12 weeks, or longer if needed. Bupropion can reduce weight gain after quitting. Possible side effects may include dry mouth and insomnia; seizures are very rare.
Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. The usual dose is 0.5 mg once a day for the first three days, then 0.5 mg twice a day for four days, followed by the full dose of 1 mg twice a day for 12 weeks or longer. The dose should be lowered in patients with severe kidney disease. Nausea is common, and bad dreams may occur. Mood disturbances and behavioral problems have developed, particularly in smokers with psychiatric problems, but it's not clear that these are caused by the medication. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.
Quitting helps, even if you've smoked for years. Within days, your blood vessels will regain much of the normal function that is damaged by smoking. Within weeks, you'll be able to taste food better, and your sense of smell will recover from tobacco's assault. Within months, symptoms of chronic bronchitis ease up, and lung function improves within a year. Quitting reduces the risk of heart attack and stroke within two to five years. And the risk of lung cancer begins to drop substantially within five to nine years of quitting.
1.Kicking the habit: Do it yourself
Don't kid yourself by trying to cut down; nearly everyone who tries slides back up to their usual dose of nicotine. Cold turkey is the way to go, but it takes preparation. And even without professional help, cooperation from family and friends can be important. Here are some tips:
Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.
Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society's Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.
Try to get other smokers in your household or circle of friends to join you in quitting. A 2008 study found that smoking behavior spreads through both close and distant social ties; your resolve and success can help your friends and, ultimately, your community.
As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you're away from it, you'll realize how much smoking stinks.
Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks one to three weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.
If you feel tense, try meditation, deep breathing, or yoga.
Begin an exercise program. It will relieve tension, promote good sleep, and help control weight gain. Walking for 30 minutes a day can really help.
Eat a healthy diet.
Stay away from secondhand smoke. Don't even think about smoking "just one"—even a single puff will set you back.
Reward yourself. Put your tobacco money aside in a kitty, and then spend it on a special treat.
Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.
2. Behavioral support
Quitting is your responsibility; it may be hard, but it doesn't have to be lonely. Many employers, health plans, and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.
3. Nicotine-replacement therapy
Cigarette smoke contains thousands of chemicals. Many are harmful, but nicotine is the most addicting. Like other addicting substances, it acts on receptors in the brain's "reward center," creating a sensation of pleasure and a craving for more nicotine. The craving has made billions of dollars for Big Tobacco, but it has cost the public much more, in health and money. Nicotine-replacement therapy can short-circuit the craving without introducing the other disease-producing chemicals.
Nicotine replacement is safe. You'll get less nicotine than from cigarettes, and you won't get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you'll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.
Five types of nicotine replacement are available in the United States. Nicotine patches deliver a steady dose of nicotine throughout the day, providing round-the-clock protection from craving. The other products deliver a higher dose of nicotine faster, but protection also declines faster. The short-acting products can be used on demand to counter a sudden nicotine craving. If you wear a patch, you can also use short-acting nicotine products to suppress breakthrough craving.
Here is a quick review of the options for nicotine-replacement therapy:
Nicotine patches are available over the counter. One popular 24-hour patch (NicoDerm CQ) comes in three strengths: 21 mg, 14 mg, and 7 mg. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. Most smokers should start with the 21-mg dose, but if you weigh less than 100 pounds or smoke fewer than 10 cigarettes a day, you should start with the 14-mg strength. You can reduce the dose every one to two months as your nicotine addiction resolves. If you have bad dreams while wearing a patch at night, you can use a 16-hour patch that you remove at bedtime. Mild skin irritation is the most common side effect. Store and discard your patches with care to keep them way from young children.
Nicotine gum (Nicorette) is available over the counter. If you smoke more than 25 cigarettes a day, you should use gum that provides 4 mg of nicotine per piece; if you smoke less, use the 2-mg dose. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Chewing replaces the oral stimulation of smoking, which can be an advantage, but some people find the taste unpleasant, and some develop hiccups or indigestion. Coffee, tea, beer, and soft drinks may interfere with nicotine absorption.
Nicotine lozenges (Commit)are available without prescription. If you usually light up within 30 minutes of waking, you should use the 4-mg strength, while others can use the 2-mg lozenges. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Don't eat or drink while using a lozenge, and as with nicotine gum, you should avoid acidic beverages for at least 15 minutes before use. Nicotine lozenges are safe for use with dentures. Side effects may include an unpleasant taste, nausea, indigestion, or mouth tingling.
Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a "puff" of vapor containing 4 mg of nicotine. The cartridge is placed in a device that resembles a plastic cigarette holder, which may help satisfy a smoker's oral urge. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Most of the nicotine is absorbed from the mouth, not the lungs. Side effects may include mouth or throat irritation and cough.
Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing, and cough.
4. Kicking the habit: Prescription drugs
Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. The usual dose is 150 mg once a day for the first three days, then 150 mg twice a day for eight to 12 weeks, or longer if needed. Bupropion can reduce weight gain after quitting. Possible side effects may include dry mouth and insomnia; seizures are very rare.
Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. The usual dose is 0.5 mg once a day for the first three days, then 0.5 mg twice a day for four days, followed by the full dose of 1 mg twice a day for 12 weeks or longer. The dose should be lowered in patients with severe kidney disease. Nausea is common, and bad dreams may occur. Mood disturbances and behavioral problems have developed, particularly in smokers with psychiatric problems, but it's not clear that these are caused by the medication. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.
Sunday, January 11, 2009
Boost your spirits with exercise
Just one 20 minute session of physical activity per week can improve mental health, according to a study published online this month in the British Journal of Sports Medicine.
The study, done by researchers at University College London and based on a health survey of 19,842 men and women in Scotland, found that the mental health benefits increased with longer and more intense physical activity.
Housework, gardening, and walking were among the activities found to be beneficial, with sports being found most effective in boosting mental health. (Read the study abstract.)
To produce beneficial results the activity should last at least 20 minutes and make you feel at least slightly breathless, researchers said.
"Although as little as 20 minutes of physical activity might provide some benefit, those individuals that were physically active every day had the lowest risks of mental and physical ill health," said Mark Hamer, PhD, University College London researcher and co-author of the study.
"Therefore, I'd recommend to stick to current guidelines that suggest at least 30 minutes of moderate to vigorous activity five times per week." (Source: WebMD)
More and more doctors are prescribing exercise for depressed patients, according to a recent report by the Mental Health Foundation in the UK.
Twenty-two per cent of the 200 surveyed English GPs recommended exercise for patients who are mildly to moderately depressed, up from only five percent in a comparable study three years ago.
Sixty-one percent of the GPs considered exercise to be 'very effective' or 'quite effective' treatment for these patients, compared with 41 per cent three years ago.
Exactly how exercise fights depression is still being studied. Research suggests that exercise may stimulate the release of mood-boosting endorphins and neurotransmitters in the brain.
Psychiatrist and Harvard professor John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain calls exercise "Miracle-Gro for the brain." Quoted in the Los Angeles Times, he said, "Even moving a little bit, such as walking very slowly, causes some increase in heart rate, and it does help. If you're going to do one, limit the volume and increase the intensity... Intensity is important for the benefits to the brain. Most of the studies showing the benefit of exercise on depression were of people doing brisk walking. That might be at 65% to 75% of maximum heart rate. But that really is the level where you're just beginning to get a benefit."
Ratey emphasized consulting with a doctor first if you are depressed.
"Exercise improves cognitive behavioral therapy and it's a good partner to antidepressant and anti-anxiety medications," he said.
Benefits of exercise for people with depression
Confidence. By challenging yourself while exercising and meeting even the smallest of goals, you can increase your self-confidence. Exercise can also boost self-esteem by improving your body image.
Distraction. Depressed people have a tendency to dwell on negative thoughts, which can deepen and prolong the depression. Exercise can provide a healthy distraction from negative thoughts.
Interactions. Depressed people often feel isolated. Exercise gives you the opportunity to socialize with others, which may help lift the depression.
Healthy coping. Exercise is a healthy way of coping with depression. Abusing alcohol or dwelling on negative thoughts are unhealthy ways of dealing with depression.
Tips for getting started
Getting started with exercise may seem difficult if you're depressed. How do you add exercise to your life when you're already feeling exhausted? Here are some tips for getting started.
Talk to your doctor or therapist for advice and support. Discuss how exercise can fit into your therapy.
Find a type of exercise you like to do and you'll be more likely to stick with it.
Have reasonable goals. Start slowly, with say, five or ten minutes of walking and build up. Don't pressure yourself and try to do too much too soon.
Think of exercise as a tool to getting better rather than a burden.
Note: Health experts advise speaking with your doctor before starting any new exercise program.
Data by: Mayo Clinic
The study, done by researchers at University College London and based on a health survey of 19,842 men and women in Scotland, found that the mental health benefits increased with longer and more intense physical activity.
Housework, gardening, and walking were among the activities found to be beneficial, with sports being found most effective in boosting mental health. (Read the study abstract.)
To produce beneficial results the activity should last at least 20 minutes and make you feel at least slightly breathless, researchers said.
"Although as little as 20 minutes of physical activity might provide some benefit, those individuals that were physically active every day had the lowest risks of mental and physical ill health," said Mark Hamer, PhD, University College London researcher and co-author of the study.
"Therefore, I'd recommend to stick to current guidelines that suggest at least 30 minutes of moderate to vigorous activity five times per week." (Source: WebMD)
More and more doctors are prescribing exercise for depressed patients, according to a recent report by the Mental Health Foundation in the UK.
Twenty-two per cent of the 200 surveyed English GPs recommended exercise for patients who are mildly to moderately depressed, up from only five percent in a comparable study three years ago.
Sixty-one percent of the GPs considered exercise to be 'very effective' or 'quite effective' treatment for these patients, compared with 41 per cent three years ago.
Exactly how exercise fights depression is still being studied. Research suggests that exercise may stimulate the release of mood-boosting endorphins and neurotransmitters in the brain.
Psychiatrist and Harvard professor John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain calls exercise "Miracle-Gro for the brain." Quoted in the Los Angeles Times, he said, "Even moving a little bit, such as walking very slowly, causes some increase in heart rate, and it does help. If you're going to do one, limit the volume and increase the intensity... Intensity is important for the benefits to the brain. Most of the studies showing the benefit of exercise on depression were of people doing brisk walking. That might be at 65% to 75% of maximum heart rate. But that really is the level where you're just beginning to get a benefit."
Ratey emphasized consulting with a doctor first if you are depressed.
"Exercise improves cognitive behavioral therapy and it's a good partner to antidepressant and anti-anxiety medications," he said.
Benefits of exercise for people with depression
Confidence. By challenging yourself while exercising and meeting even the smallest of goals, you can increase your self-confidence. Exercise can also boost self-esteem by improving your body image.
Distraction. Depressed people have a tendency to dwell on negative thoughts, which can deepen and prolong the depression. Exercise can provide a healthy distraction from negative thoughts.
Interactions. Depressed people often feel isolated. Exercise gives you the opportunity to socialize with others, which may help lift the depression.
Healthy coping. Exercise is a healthy way of coping with depression. Abusing alcohol or dwelling on negative thoughts are unhealthy ways of dealing with depression.
Tips for getting started
Getting started with exercise may seem difficult if you're depressed. How do you add exercise to your life when you're already feeling exhausted? Here are some tips for getting started.
Talk to your doctor or therapist for advice and support. Discuss how exercise can fit into your therapy.
Find a type of exercise you like to do and you'll be more likely to stick with it.
Have reasonable goals. Start slowly, with say, five or ten minutes of walking and build up. Don't pressure yourself and try to do too much too soon.
Think of exercise as a tool to getting better rather than a burden.
Note: Health experts advise speaking with your doctor before starting any new exercise program.
Data by: Mayo Clinic
Wednesday, January 7, 2009
How to Deal With Migraines
Don’t go overboard with caffeine though. While you may feel temporary relief from a large dose, you may then experience caffeine withdrawal with symptoms including migraines and rebound headaches.
Visit A Specialist
If your migraines are eating away at your sick days, occurring frequently and disturbing your life, you should ask your family doctor to refer you to a specialist. Migraines can be hereditary, they can be caused by food sensitivity or may be due to dozens of other reasons. A specialist will be able to help you to decrease the number of migraines you suffer and potentially cut them out all together. If simple treatments do not work, a specialist will be able to determine a treatment that will.
Learning To Cope
For some people, migraines are a fact of life. Learning how to deal with migraine pain effectively is as important as learning how to prevent them in the first place. If you learn to recognize your own migraine signals, then medicate using ibuprofen because of its anti-inflammatory benefits and have a cup of coffee or a can of soda. You should be able to go on with your day, instead of finding yourself bed-bound.
Visit A Specialist
If your migraines are eating away at your sick days, occurring frequently and disturbing your life, you should ask your family doctor to refer you to a specialist. Migraines can be hereditary, they can be caused by food sensitivity or may be due to dozens of other reasons. A specialist will be able to help you to decrease the number of migraines you suffer and potentially cut them out all together. If simple treatments do not work, a specialist will be able to determine a treatment that will.
Learning To Cope
For some people, migraines are a fact of life. Learning how to deal with migraine pain effectively is as important as learning how to prevent them in the first place. If you learn to recognize your own migraine signals, then medicate using ibuprofen because of its anti-inflammatory benefits and have a cup of coffee or a can of soda. You should be able to go on with your day, instead of finding yourself bed-bound.
Monday, January 5, 2009
How to Deal With Migraines
Do all over the counter medications work to treat migraines?
Migraines are severe headaches that can knock you off your feet for hours or even days with throbbing pain (typically on one side of the head). In North America, statistics show that 1 in 10 people suffer from some form of migraines. As a migraine sufferer, I am always looking for the next best way to try and curb my migraines, but while prevention is the ideal we all aim for, knowing how to react when a migraine hits is important to getting through your day. Keep these simple suggestions in mind when you next feel a migraine coming on.
Treat The Pain
Simple and to the point: take medicine as soon as you feel a migraine coming on. This is key to stopping a migraine in its path. Most migraine sufferers recognize signs and symptoms of an approaching episode. Some people have visual disturbances called auras, while others may experience no visual aura at all, but may have a feeling of muscle weakness or tingling.
Not all pain medications are made equal when it comes to treating migraines. While some migraine sufferers have to turn to prescription medications, for others a regular dose of ibuprofen taken as soon as you feel your particular symptoms begin may do the same work that prescription pain medication will, but with few, if any, side effects.
I used to be a member of the “I’ll just wait it out” community. I didn’t want to keep filling my body with pain medications that just weren’t working for me and, ever the optimist, hoped that it wouldn’t be so bad this time. A visit to a neurologist specializing in migraines explained that the brain begins to “crave” the activity associated with migraines and that by not treating my migraines, I was actually promoting more migraines! Timing was touted as the number one factor determining if an over the counter pain reliever will be effective. Once a migraine takes full hold of you, over the counter pain medicine will not effectively alleviate the pain, so carry a travel size bottle of pills with you in your purse, in the glove compartment of your car and keep one in your desk.
Why Ibuprofen?
Most people think that ibuprofen (Advil or Motrin) is the same thing as acetaminophen (Tylenol), but these two pain relievers work on the body in different ways. Ibuprofen belongs to a class of drugs that are used to treat pain and inflammation, while acetaminophen does not treat inflammation.
A migraine causes tissue in the brain to become inflamed, so the best over the counter treatment should treat the inflammation as well as the pain.
Caffeine
Caffeine can sometimes cause migraines, especially in cases of caffeine withdrawal. However, caffeine is an important tool in treating migraines that you can easily incorporate into your relief routine.
When you feel a migraine coming on, try drinking one cup of coffee with your pain medicine. If you’re not a fan of coffee, drink a can of caffeinated soda. WebMD says, “Caffeine additives make pain relievers 40% more effective in treating headaches. Caffeine also helps the body absorb headache medications more quickly, bringing faster relief.”
to be continued next...
Migraines are severe headaches that can knock you off your feet for hours or even days with throbbing pain (typically on one side of the head). In North America, statistics show that 1 in 10 people suffer from some form of migraines. As a migraine sufferer, I am always looking for the next best way to try and curb my migraines, but while prevention is the ideal we all aim for, knowing how to react when a migraine hits is important to getting through your day. Keep these simple suggestions in mind when you next feel a migraine coming on.
Treat The Pain
Simple and to the point: take medicine as soon as you feel a migraine coming on. This is key to stopping a migraine in its path. Most migraine sufferers recognize signs and symptoms of an approaching episode. Some people have visual disturbances called auras, while others may experience no visual aura at all, but may have a feeling of muscle weakness or tingling.
Not all pain medications are made equal when it comes to treating migraines. While some migraine sufferers have to turn to prescription medications, for others a regular dose of ibuprofen taken as soon as you feel your particular symptoms begin may do the same work that prescription pain medication will, but with few, if any, side effects.
I used to be a member of the “I’ll just wait it out” community. I didn’t want to keep filling my body with pain medications that just weren’t working for me and, ever the optimist, hoped that it wouldn’t be so bad this time. A visit to a neurologist specializing in migraines explained that the brain begins to “crave” the activity associated with migraines and that by not treating my migraines, I was actually promoting more migraines! Timing was touted as the number one factor determining if an over the counter pain reliever will be effective. Once a migraine takes full hold of you, over the counter pain medicine will not effectively alleviate the pain, so carry a travel size bottle of pills with you in your purse, in the glove compartment of your car and keep one in your desk.
Why Ibuprofen?
Most people think that ibuprofen (Advil or Motrin) is the same thing as acetaminophen (Tylenol), but these two pain relievers work on the body in different ways. Ibuprofen belongs to a class of drugs that are used to treat pain and inflammation, while acetaminophen does not treat inflammation.
A migraine causes tissue in the brain to become inflamed, so the best over the counter treatment should treat the inflammation as well as the pain.
Caffeine
Caffeine can sometimes cause migraines, especially in cases of caffeine withdrawal. However, caffeine is an important tool in treating migraines that you can easily incorporate into your relief routine.
When you feel a migraine coming on, try drinking one cup of coffee with your pain medicine. If you’re not a fan of coffee, drink a can of caffeinated soda. WebMD says, “Caffeine additives make pain relievers 40% more effective in treating headaches. Caffeine also helps the body absorb headache medications more quickly, bringing faster relief.”
to be continued next...
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