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Sunscreen and Skin Care
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Many times spring break involves being outside. Whether it is skiing in a cold environment or laying on the beach in a warm environment most outside activities involve being in the sun. Is sun screen important during other times of the year other than summer? The answer is of course YES.
The sun gives off UV rays no matter what time of the year it shines. Even though it may be further from the earth the rays can still cause sun damage and burn the skin. Sunscreen is essential in preventing burns and aging. You may choose different levels of protection but it certainly is an important part of skin care.
If you have little children at the beach or youngsters on the ski slopes, using a higher level of protection is recommended. Children burn easily and need the best protection you can offer to prevent severe sun burns and blistering.
Women who are longing to look tan and healthy need to start with a high level of protection for the first day in the sun but can decrease the level of protection as they tan. The lowest level of protection which is usually less than 10 can be used for maintenance to help keep the golden glow but prevent the leathery look of aging caused by over exposure to the sun.
Whatever your outside activities this spring break, keep skin care in mind when you are packing for your trip especially with the kiddos. They deserve the best sunscreen available for their protection and your skin is important to. It can be a matter of your health and your healthy glow.
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March 27, 2013
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Snacks for Traveling, What Do You pack?
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Women have the job of packing for the family when vacation time comes and that includes snacks for the car or plane. What are the best and the healthiest snacks that you can pack when traveling and still keep your family healthy without breaking the bank before you ever leave town?
Here are some snack ideas, most are not new ideas but many take a little planning. For instance, small cut up veggies and fruits packed in air tight containers takes some extra time but are some of the best and healthiest choices for snacking. Also, 100 calorie snack packs, fruit snacks, and nuts or trail mixes make good snacks when traveling.
You can make your own trail mix and add the ingredients that your kids like. Pack them in snack zip lock baggies for healthy portion control. Use mini M and M’s for the chocolate fix you desire yet keeping the calories down. Add cashews, pecans, sunflower seeds, or raisins for a quick pick me up and energy on vacation. Trail mix can give you protein for energy and help to regulate blood sugar so you avoid the highs and lows of being hungry during traveling.
For toddlers and younger kids make trail mix with Cheerios and other cereal that is tasty without the milk. There are many varieties that do not have added sugar but including one sugar coated brand will add the sweetness that kids desire. Keep plenty of juice or water bottles handy for kids to sip on during travel so dehydration is not a problem for them either. Kids who are hydrated and not hungry tend to tolerate traveling better than those who wait longer periods of time for snacks and meals.
Healthy snacks are possible for travel, it may just take some planning ahead. It is worth it though if it saves you time, money, and prevents crabby kids in the car or on the plane. Happy kiddos make for less stress for mommies, and that makes your travel time more relaxing. It can be a matter of your health.
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March 21, 2013
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What to do if You Take Too Much Pain Medication?
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Women have aches and pains, have surgery, and have stress. Many times a woman will be prescribed a narcotic for back or pelvic pain and become dependent on that medication to survive. Sometimes the stress of dealing with pain often makes a woman take the medication more often than she should. Sometimes women ( and men too ) become so dependent on the medication to do activities of daily living that they don’t realize there is a problem with abusing the medication. What can you do if you realize that you have been taking too much pain medication?
The first step in dealing with taking too much pain medication is to realize that you may have a problem with being addicted to the drug. This is not always an easy thing to admit but asking yourself a few questions and being honest with yourself will help you to know if you are taking too much medication.
1. How often do you actually take the drug?
2. How often do you ask for a refill and do you exaggerate your pain to make sure your doctor renews your prescription?
3. Are you experiencing constipation, shakes, sleeplessness, forgetfulness, or periods of not being yourself? Do others notice and mention it to you?
4. Do you find yourself denying that you are dependent on the narcotics when asked by others?
These questions may help you to decide if the medication is taking over your life. If it is, you need to discuss it with your doctor immediately. Drug addiction comes with side effects and none of them good. It can change your personality and your relationships with others, putting you and your family at risk.
If you think you take too much pain medications seek professional help with this. Alternative medications, heat, exercise, physical therapy, guided imagery, massage therapy, and diet may all be changes that can help you to stop using addictive pain medications. Your health matters so solving the reasons for the pain whether they are emotional or physical then moving on to better treatment options will improve your health. What do you do to relieve your pain if medications are not an option?
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March 19, 2013
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What to do About Heartburn?
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Heartburn for women can be as uncomfortable as it is for men but it may not always be from the same causes. Many times heartburn is minor and can be treated easily by avoiding the foods that initiated the pain. However, what can you do about heartburn if it doesn’t seem to go away and when is it time to worry?
Heartburn is that awful burning in your mid abdomen below your breast bone that causes burning, belching, or stabbing pain. It can occur after spicy foods, over indulging in alcohol or rich foods, or for apparently no reason at all. It can burn up into your esophagus and acid can bubble up into the back of your throat. This is most often diagnosed as acid reflux, a fairly benign condition that can be treated with diet and meds.
Heartburn can also be a more serious symptom of a much bigger health problem. If the heartburn doesn’t go away with an over the counter medication and with eliminating some of the foods that you think might have caused it, heartburn must be evaluated. Heartburn can be related to gall bladder problems, pancreatic problems, and heart disease including an acute heart attack.
It is always important to speak with your doctor about any symptom that you have that is abnormal or that doesn’t go away. Heartburn in combination with nausea, vomiting, clammy skin, dizziness, or chest pain or pressure should be evaluated in the emergency room immediately. Women are known to over look the acute symptoms of a heart attack so be very aware of the other symptoms that occur before and during your heartburn.
Heartburn can also be a symptom of an ulcer, so keep in mind that stress and heartburn are also symptoms to report if you think you might have an ulcer.
Normal heartburn can be relieved by antacids or prescribed medications but when those don’t work or if the heartburn is paired with other symptoms, see your doctor. Your health matters.
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March 18, 2013
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What Works for Cramps?
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Women of all ages who have reached child bearing age and beyond who have monthly periods have also experienced cramps. Cramps can occur before the menstrual period, during, and even a day or two after. Cramps are uncomfortable to down-right painful and can make your once a month visit from mother nature absolutely miserable. What works to relieve those cramps can be very different for every woman. Here are some tips.
1. Rest. Many times women over exert and then wonder why they are aching and feeling worse than usual during their period. Rest during the part of the day when cramps are the worse can relieve some of the discomfort. Many women go to bed for an entire day. Don’t be embarrassed to take to the bed for a nap.
2. Heat. Apply a heat pack, heating pad, or warm wet cloth across the pelvis to help relieve cramping. Heat helps to relax smooth muscles and reduce the cramping affects.
3. Avoid foods that increase intestinal cramping during your period. Intestinal cramping is part of the experience so eating things that you know make it worse doesn’t make sense. Avoid spicy foods, dairy or alcoholic beverages that may increase your chances of loose stools and more cramping.
4. Use anti-inflammatory over the counter medications to help relieve the pain. If over the counter medications don’t give any relief, speak with your doctor for more choices that may need to be prescribed by a physician to keep you comfortable during this time.
5. Mild exercise. Mild exercise like walking can actually help relieve cramping for some women. Do what makes you feel your best.
6. Warm showers can relieve pain, but avoid hot tub experiences during this time as it may increase bleeding and make you feel light headed.
Any excessive bleeding, clotting, or pain should be discussed with your physician so a complete diagnosis and treatment plan can help you to cope with the monthly discomfort. It is a matter of your health.
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March 14, 2013
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When Your Doctor Won’t Order Antibiotics
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This has been a rough flu and cold season. Many different strains of flu and upper respiratory bugs have been floating around. Add to it the gastrointestinal bugs and you may have experienced illness on more than one occasion this winter. Well, spring is around the corner but that doesn’t offer much relief if you are still feeling sick.
What if you feel like you need antibiotics and your doctor won’t order them? Here is a little insight into why your doctor may choose to not order the medicine. The simple answer is this. Too many antibiotics can cause strains of bacteria to become immune to the antibiotic and therefore be more potent in causing illness. Many times your doctor may choose to have your own immune system fight back.
And that can be hard to swallow when you or your family is ill. I experienced this same thing just last week. Short story: grandson hospitalized for bad “intestinal bug” and no antibiotics were ever given. Grandma who is a nurse had to research. Findings pointed to letting immune system fight the bug with the support of anti nausea medications and fluid replacement. Short story ending… it worked.
Was it hard to watch when your instinct wanted antibiotics in the worst way? You bet ya. But in the end, all is well. In this case, the fluids and anti nausea meds helped restore hydration which was enough support for the immune system to bounce back.
What can you do when your doctor won’t give you antibiotics? Drink plenty of fluids, eat fruit for vitamin C, and REST. When you can supplement with yogurt to help restore your intestinal flora or normal bacteria in the gut. And stay away from others so you don’t reinfect yourself with some other bug while your immune system is down.
If you continue to not improve, see your doctor again and discuss other alternatives to antibiotics. In the end, hopefully your body will restore to a healthy state. Fluids and rest are the best treatment for many of this winters bad bugs. Keep in mind that your health matters to your doctor too, so ask him to help you understand why he or she doesn’t believe the antibiotics will help. And also remember that antibiotics do not help when it is a virus. Hand washing, fluids, and again rest are the best treatments for viruses.
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March 11, 2013
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Heart Disease, Could it Happen to You?
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Heart disease can most definitely happen to anyone, especially women who are not educated about the risks. Genetics plays a part in whether heart disease can happen to you but other factors play into your chances and you can do something about many of those. Here is how.
You cannot change that your parents or grandparents have heart disease or that they may have had a heart attack. You also cannot change your age, your biological gender, or your ethnic origin. Here is what you can change.
Do you smoke? This is a risk factor that can be changed simply by stopping. When you stop smoking clinical studies show that you decrease your risk for heart attack by 50% immediately.
Do you weigh 30 or more pounds over your ideal weight? Obesity increases your risk for heart disease and heart attack ten-fold. Start now thinking about ways that you can reduce your caloric intake and begin the slow process of loosing weight.
Do you drink alcohol more than 2-3 times per week and in excess of 2 drinks per day? The over abundance of alcohol will increase your risk for heart disease?
Do you abuse narcotics or take recreational drugs? This habit will also increase your risk for heart disease and sudden cardiac death.
Do you exercise on a regular basis? Those of you who do not regularly walk or exercise in some form also put yourself at risk for heart disease and heart attack and stroke. Walk around the block a couple of times per week and increase your level of exercise gradually to improve your overall heart health.
As you can see, there are several risk factors for heart disease that are within your control. Think about your lifestyle and begin making small changes now to improve your heart health because your health matters.
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March 8, 2013
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Are You Feeling Sun Deprived?
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This is the time of year that we all look forward to, Spring is in the air. But initially, spring can be pretty dreary with cold, gray, rainy, damp weather. This can alter how you feel and what mood you are in. Are you feeling sun deprived right about now?
Many women suffer from lack of sunshine making them feel irritable and depressed. Following suggestions for improving this mood during gray and dreary seasons can improve your overall mental health. Here are a couple of tips that have been useful to others.
1. Open up the shades and curtains even on dreary days to keep the light coming in and to make the inside appear less dismal.
2. Wear brighter colors in shades of pinks, yellows, or greens… all those spring like colors that make you feel like winter is behind us.
3. Use a UV light a few minutes of each day to warm your face and give your body the sense that it has been in the sun.
4. Take vitamin C and D during these dreary times to maintain your nutritional balance.
5. Take walks outside to breath in fresh air and what sunshine might peak out behind the clouds.
6. Begin spring cleaning by rearranging a room or organizing a closet. Making simple changes has been shown to improve the mood of many women.
7. Many women rely on tanning beds during this time of year, and if done in moderation and for the purpose of providing light and warmth during this dreary time it can totally improve your overall mood. Take care not to burn and not to over do it remembering that tanning beds also may increase your risk of skin cancer.
8. Plan a short trip, even if it a day trip to shop for spring clothing. A change of scenery can improve your mood and bridge that gap between dreary and spring.
Sun deprivation or light deprivation is a real condition and can lead to depression if not recognized and treated. Seek assistance from your doctor if your depression appears to be more than feeling sun deprived because your health matters.
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March 6, 2013
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Does Your Employer Support Good Health?
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Women have so many options when it comes to working outside of the home, and in many cases one might even think that they have more due to being female. Although others might disagree, all would agree that you must seek out employers who respect the health of their employees and who offer support for those workers to stay healthy.
What does your employer offer or have you even checked into the benefits of where you work? Often health and fitness benefits are over-looked. Health insurance, dental insurance, and vision coverage are the three items that women look for when seeking support from an employer. But many employers offer discounted memberships to the local health club, employee membership to groups like Weight Watchers, or a specific rewards program for those who live a healthy lifestyle.
Another popular benefit that some companies are choosing to use is a contract health provider company that will provide wellness check ups for employees as well as wellness education programs for their employees. The key here is that companies want their employees to remain healthy to help reduce health care costs to the company. Often employees are given the option of joining but it may be mandatory someday if it proves to reduce the cost of health care for the companies that pilot the programs.
Another provision for employees may include counseling sessions, help with situational depression, and grief support. It is important for women to seek out the health support offered from an employer above and beyond the recognized insurance benefits. It can be a matter of your health and wellness.
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February 28, 2013
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Water, The Essential to Life
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Water is essential to life along with the air we breath. Every cell in our bodies is made up of at least half of pure water. So why do we abuse ourselves by neglecting this important ingredient to health and fitness? Yet if we only took in water, our health would also be in harms way.
The trick to being healthy is moderation. The healthy body needs at least 6-8 glasses of water everyday. The body needs more hydration during periods of high humidity, increased activity, and during illness. Coupled with a balanced diet, taking 6-8 glasses of water during the day will help you to feel your best.
Too much water can be a health problem if you are not taking in other nutrients. Those who suffer from eating disorders may keep their stomachs full by only drinking water, which deprives the cells of the other nutrients to keep functioning in a healthy way.
Excessive thirst for water without the appetite to eat a balanced meal can also be a sign of medical problems including diabetes. Anytime you are excessively thirsty on a continual basis without a reason ( ie: exercising, recovering from an illness, excessive heat) then you should speak with your doctor about the symptom.
Water can come in bottles or from the tap, makes no difference as long as the water is clean and healthy. It can be flavored and still healthy but remember that soda and other beverages do not take the place of pure water in a healthy diet because your health matters.
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