Healthy living

[Wella]

Всё о здоровье и здоровых привычках:110:


Essential Vitamins for Digestive Health
Your digestive health depends on essential vitamins — vitamins your body doesn't make. Find out how to add them to your diet and when you may need a vitamin supplement.

Essential vitamins are termed "essential" because your body needs them but can't make them. Since the body doesn't produce them naturally, you need to get these vitamins from the foods you eat or from vitamin supplements.

All essential vitamins are important for digestive health, just as they are for the rest of your body, but some play specific roles in digestion. In most cases, you can get the nutrients you need from a healthy diet, but it may not hurt to take a multivitamin supplement and an extra supplement of vitamin D.

The B Vitamins for Digestive Health

B vitamins are essential for digestive health. They are also water-soluble. Translation: You can't store them away in your fat cells to use later; you need to make them a regular part of your diet. B vitamins are mainly involved in getting energy from the food you eat into your cells.

Here are some top B vitamins:

Folic acid. Not getting enough of this vitamin has been linked to birth defects, so many foods are now fortified with folic acid. This B vitamin is especially important for digestive heath because high levels have been shown to lower your risk of colon cancer.
Vitamin B1. This vitamin, also known as thiamine, helps your body change the carbohydrates in your diet into energy for your cells. Thiamine is also important in the regulation of appetite.
Vitamin B2. A shortage of this vitamin, which is also known as riboflavin, can result in sores and a swollen tongue and mouth.
Vitamin B3. Also known as niacin, this vitamin is important for many digestive tract functions, including the breakdown of carbohydrates, fats, and alcohol. Not getting enough niacin can result in a disease known as pellagra, which causes severe vomiting and diarrhea.
Vitamin B6. The other name for this vitamin is pyridoxine. It is very important in helping your digestive system process all the protein you eat.
Biotin. This B vitamin helps your digestive system produce cholesterol and process proteins, carbohydrates, and fatty acids. After proteins are broken down, biotin helps digestive health by getting rid of the waste products.
B vitamins can be added to your diet by eating more whole grains, beans, seafood, eggs, dairy products, and lots of leafy green vegetables. Because studies show that many people do not get enough B vitamins in their diet, a daily multivitamin with B supplements is a good idea.

Vitamin C for Digestive Health

Recent research hasn’t supported many of the health claims for vitamin C. Although vitamin C may not be as powerful in preventing colds and infections as once thought, it is still important for healthy teeth and gums, which are important for digestive health. Vitamin C is also important for your digestion because it helps you absorb iron.

If you include good sources of vitamin C in your diet, you shouldn't need any supplement beyond a daily multivitamin. Here are some good dietary sources:

Citrus fruits
Berries
Tomatoes
Peppers
Broccoli
Fortified cereal
Vitamin D for Digestive Health

If you live in the northern part of the United States or if you don't get out in the sunshine for at least 15 minutes every day, you should consider a vitamin D supplement. Studies show that about one billion people worldwide are deficient in vitamin D. For digestive health, vitamin D helps build strong teeth, and many studies show that being low on vitamin D may increase your risk of colon cancer. You can get this vitamin into your diet by eating:

Fortified cereal
Fortified milk and other dairy products
Eggs
Liver
Salmon and tuna
The vitamins and other nutrients you get from a balanced diet are essential for your digestive health and will keep your digestive system working smoothly.

[Wella]

Why Anxiety and Alcohol May Go Hand-in-Hand
People with social anxiety disorder — like those who think others are constantly criticizing them — often drink to self-medicate.

Most, if not all of us, feel anxious from time to time. Perhaps we're running late to work, or we have an urgent deadline awaiting us once we get there. But in any given year, about 40 million adults are dealing with a more serious level of anxiety called an anxiety disorder. And in many cases, people with an anxiety disorder also have a problem with alcoholism.

Anxiety and Alcoholism: The Connection

A type of anxiety disorder called social anxiety disorder appears to have a particularly strong link to alcohol abuse. Nearly half of all people diagnosed with social anxiety disorder also meet the definition for so-called "alcohol use disorder." And women with social anxiety disorder appear to be more likely to have an alcohol problem than men.

Social anxiety disorder is also called social phobia. People with this problem have an unusually strong sense of anxiety while they're out in public. Although many of us have a fear of speaking to large groups, people with social anxiety disorder may even have trouble eating, having a conversation, or doing other everyday activities in public without having the sense that they're being watched or judged.

A recent study that tracked adolescents into adulthood over roughly 14 years found that those with social anxiety disorder at the beginning of the study were roughly 4.5 times more likely to develop alcohol dependence.

Anxiety and Alcoholism: Deepening Disorders

People with social anxiety disorder may use alcohol to dampen their anxiety when they have to appear in public. Over time, they may feel a greater need to drink to cope with anxiety, and they may choose alcohol over taking healthier steps to ease their anxiety.

However, alcohol use can add to people's overall problems rather than relieve them. People who have social anxiety disorders plus alcohol problems are more likely to have more severe symptoms of anxiety, other emotional problems and health conditions, and more difficulty interacting with other people than individuals who only have the social anxiety disorder.

It's possible that if you have social anxiety disorder, alcohol use can also interfere with your ability to successfully treat the condition. One study found that people who drank less before being treated for anxiety showed greater improvement in their social interaction anxiety, which means tasks like dealing with authority figures or talking to someone of the opposite sex.

Anxiety and Alcoholism: Getting Treatment

Doctors can recommend a variety of therapies to treat social anxiety disorder, which may help lessen people's desire to quiet their anxiety with alcohol. Medications commonly used for the condition include the antidepressants paroxetine (Paxil), sertraline (Zoloft), and venlafaxine (Effexor).

Patients may also take benzodiazepines, such as clonazepam (Klonopin), or beta-blockers, such as propranolol (Inderal), which can reduce the physical symptoms of anxiety, such as shaking and rapid heartbeat.

A mental health professional can also offer cognitive-behavioral therapy that teaches patients how to change their ways of thinking about being in public and how they behave in the face of situations that trigger anxiety. In some cases, patients may first need to be treated for alcoholism before addressing the anxiety disorder.

With the right health team and treatment plan, ultimately both conditions can be resolved, enabling you to get back to enjoying your life.

[Wella]

Genital Herpes 101
Genital herpes is a highly contagious sexually transmitted disease for which there is currently no cure.

Genital herpes is an incredibly contagious sexually transmitted diseases, one spread through skin-to-skin contact that affects one in five adults in the United States — about 45 million people in all.

Herpes infects as many as one million new patients each year. It is viral in nature, caused by the herpes simplex viruses (HSV) type 1 and type 2. Most genital herpes results from HSV type 2.

Genital Herpes Transmission and Symptoms

The herpes virus infects people by passing through a break in the skin during vaginal, oral sex, or anal sex. These tiny skin breaks are caused by typical levels of friction during sex and are not visible to the naked eye. HSV also can enter the body through the moist membranes of the sexual organs, urinary opening, cervix, or anus. The virus can be transmitted even if the infected person has no blisters, sores, or other visible signs of an outbreak. However, there is no evidence that it can be picked up through contact with a toilet seat, hot tub, or other objects.

Genital herpes can be transmitted to other parts of the body, including the lips, tongue, gums, eyes, and fingers. For example, during oral sex, herpes can pass from the genitals to the mouth, and vice versa. Infection can also occur if a person touches a herpes sore and then rubs or scratches another part of the body.

Many people who are infected with genital herpes show no symptoms most of the time, and may not even be aware they are infected. When symptoms do occur, they vary from mild to severe depending on the person.

Symptoms of a genital herpes outbreak can include:

Blisters on or around the genitals or rectum. When the blisters break, they leave behind tender ulcers that may take two to four weeks to heal.
Pain, itching, and burning in the genital area.
Vaginal discharge.
Flu-like symptoms, including fever, headache, muscle aches, and swollen glands.
The first outbreak usually occurs within two weeks after transmission. After the first outbreak, most people will have four or five more outbreaks within the year. The outbreaks of blisters occur less frequently over time.

HPV and Cervical Cancer

Diagnosing Genital Herpes

Doctors often can diagnose genital herpes by looking for physical signs of an outbreak and using a swab to take a sample from any open sores. Blood tests designed to find herpes antibodies — released by the immune system to fight the virus — can be used to verify infection during times between outbreaks, when the virus is dormant.

Treatment for Genital Herpes

There is no cure for genital herpes. Once infected, patients will have the virus in their bodies for the rest of their lives, regardless of whether they ever experience outbreaks. Prescription drugs are available that can shorten outbreaks, decrease their severity, or keep them from happening at all.

These drugs include:

Zovirax (acyclovir)
Valtrex (valacyclovir)
Famvir (famciclovir)
8 Ways to Prevent HPV

Preventing Genital Herpes

During a herpes outbreak, patients can stay more comfortable and prevent transmission of the virus to other parts of their body or other people by:

Keeping the sores clean and dry
Steering clear of any contact with the sores
Washing their hands after any contact with sores
Avoiding any sexual activity until the sores have completely healed
In between outbreaks, the herpes carrier should always practice safe sex to avoid transmitting the virus to other people. The person with herpes should use a condom during sex. Drugs like Valtrex also can decrease the risk of transmission, but they are no substitute for the protection provided by condoms.

[Wella]

A TIA Is Your Stroke Warning
Find out how a TIA is different from a stroke, and what having a TIA could mean for your future health.

Mini-stroke. Little stroke. Pre-stroke. Warning stroke. These are all terms used to describe a transient ischemic attack, or TIA, which causes the symptoms — but not the damage — of a stroke.

No matter what you call it, a TIA is a big red warning flag that indicates you are at major risk for a more serious stroke.

Are you doing everything you can to manage your heart condition? Find out with our interactive checkup.

TIA and Stroke: What Happens

A TIA, like an ischemic stroke, is caused by a blood clot blocking an artery and preventing blood flow to an area of the brain. The blockage during a TIA is only temporary, usually causing symptoms for no more than five minutes, and typically for only around a minute, although they may sometimes last longer.

Because blood flow to the brain is restored after the TIA, no damage is done, and the person having a TIA doesn't suffer any lasting side effects. During a stroke, the blood supply to the brain is cut off for a significant period of time, causing damage to brain cells and a number of complications and side effects.

TIA and Stroke: Understand The Connection

Not everyone who has a stroke will have a TIA to warn them beforehand. And not everyone who has a TIA will go on to have a stroke, but many will. More than one-third of those who have at least one TIA will have a stroke.

A TIA can't predict when a stroke will occur, however; it only serves as a warning flag of your increased risk of a stroke. But that doesn't mean that a TIA doesn't require medical attention and transient ischemic attack. A stroke can occur any time after a TIA but most often will strike within a year.

TIA and Stroke: Risk Factors

The risk factors for a TIA are similar to those of a stroke and include:
High blood pressure and high cholesterol
Heart disease, atherosclerosis (clogging or hardening of the arteries), diabetes, sickle cell anemia, sleep apnea, migraine, and artery diseases
Poor nutrition, lack of exercise, obesity, alcohol abuse, and cigarette smoking
Family history of stroke or TIA
Being older than age 55
Being African-American
People who have these risk factors should make lifestyle changes that can reduce the risks that can be controlled and also improve overall health, thus lowering your risk of TIA.

TIA and Stroke: Symptoms and Warning Signs

The symptoms and warning signs that you're having a TIA are similar to those of a stroke, but remember that a TIA doesn't last as long and doesn't leave lasting effects. To spot a TIA, look for:

Speech problems, slurred speech, or difficulty speaking or comprehending
Paralysis and weakness, which may occur in a leg or arm or in the face, usually on one side of the body
Vision problems, such as double vision or loss of vision (may be in one eye or both)
Balance problems, including losing your balance, difficulty walking, and losing coordination
Headache, which is usually severe and with no known cause
If you have any of these warning signs — even if they go away after just a few minutes — it's likely a TIA. As with symptoms of a possible stroke, you should seek immediate medical evaluation if you notice symptoms of a possible TIA because you never know how far behind a stroke may be. If you spot and treat a TIA early, you can reduce your risk of having a more serious stroke that could cause significant damag

[Wella]

Learn to be Assertive and Love it!

A new, confident you

Somebody cuts in front of you in the grocery store line. You’re irritated but don’t say anything. You disagree with your boss, but say nothing. Sound familiar?

You think: I’m confident, I’m smart, and I know what I want. Why can’t I just say it? Being assertive—standing up for yourself and speaking your mind in a clear yet respectful way—can be remarkably hard on a good day. We worry if we ask for what we need, we’ll put someone out. Or that we’ll come across as a you-know-what. So we just let what we want go unsaid.

[Wella]

Eat Healthy for Less
A full cart and a full wallet? Yes, it's doable! How to find deals on the good-for-you stuff you love.

You've done enough grocery shopping in your day to know what's healthy and what's not (fruits and veggies, good; frozen fried mozzarella sticks, bad). But the real challenge is figuring out how to consistently buy the good stuff without wiping out your paycheck.

It is possible: "Grocery stores are now stocking more healthy options, so you're more likely to find bargains—thanks to better-for-you store brands and more competition," says Keri Gans, RD, author of The Small Change Diet. You just have to avoid the spending traps, Gans explains, and know where to find the real deals. To that end, we rounded up six strategies that will slash your bill.

Strategy #1: Don't be too strict with your list
Are you one of the 72 percent of Americans who makes a list for grocery shopping trips? Consider this: Being a list stickler can cause you to miss out on really good deals, says Janis Jibrin, RD, author of The Supermarket Diet. "If you follow it too rigidly, you could be blowing by some really luxurious in-season fruits and veggies for a great price," Jibrin says.

A more cost-effective way to shop from a list: Spell out those things you definitely do need and want (your go-to Greek yogurt, for example), but keep it vague for categories where you're flexible and the price swings a lot, like fruit, poultry, and seafood.

Strategy #2 : Be picky along the perimeter
Nutritionists love to encourage their clients to "shop the perimeter of the grocery store," and for good reason—that's where you tend to find the fresh produce, dairy, meat, and whole-grain bread.

Realizing this, grocery stores have expanded the perimeter and are filling it with an even bigger selection of tempting fresh foods, says Phil Lempert, editor of The Supermarket Guru, a consumer grocery-shopping website. "They want you to spend more time and money there," he notes.

In fact, they're also slipping in healthy indulgences that will drive up your grocery bill, says Linda Watson, author of Wildly Affordable Organic. Think dark-chocolate syrup next to the strawberries, or pita chips in a display beside the grass-fed beef. Buyer beware, though, because these impulse buys can ratchet up your bill.

Strategy #3: Buy naked produce
Ever notice those shrink-wrapped potatoes that are "microwave ready"? The cut-up fruit in a plastic container? They're just marked-up goods.

"Regular potatoes are microwave ready, too, and you don't have to pay for packaging, which can double the price for the same amount of spuds," Watson says. Not to mention, a cantaloupe at one grocery store, as of press time, was $2.50, while "cantaloupe chunks" in a plastic tub at the same store were $4.49—almost double the price even though the whole melon had more fruit!

The other reason to steer clear of pre-cut: "Chopped fruits and vegetables lose nutrients more quickly because they have a larger surface area, which means more of the fruit or vegetable is exposed to damaging light, heat, or air," explains Lyssie Lakatos, RD, co-author with her sister, Tammy, of The Secret to Skinny. "Vitamin C is especially sensitive to light and heat, and fruits are more sensitive to nutrient losses than vegetables.