The Dangers Lurking in Your Mascara

Busting The Myth On The 5-Second Rule

Did you know that most mascara contains chemicals associated with developmental and reproductive toxicity? Or that the parabens in your shampoo are linked to cancer? Did you know that the Teflon on your non-stick pan can disrupt your immune system? Did you know that the canned tomatoes you put in your chili tonight are laced with endocrine disrupting bisphenol A? Scary but true.

There are thousands of chemicals that make their way into your body everyday. Most people are familiar with pesticides on our food. Or even the chemicals we breathe in just walking down a busy street. But what about the chemicals in our personal care products, cleaners and on the very chair you sit on?

I've written about chemicals in our personal care products before. Since writing that article, I've done even more research into what those chemicals actually do us. It's not pretty.

Since there are thousands of chemicals we come into contact in a day, let's take just one as an example today. Let's look at polybrominated diphenyl ethers, or PBDEs. PBDE's are better known as flame retardants. While they provide us safety from being engulfed in flames while we sleep, there is growing evidence they are part of the increasing rates of autoimmune and other diseases. Proponents argue these chemicals have no effect on us because we have such small exposure. Yet the Center for Disease Control tells us that PBDEs may indeed impair the cells of the immune system in animal studies, and can affect the thyroid, liver and brain development. And honestly, when viewed in the totality, our exposure is not so small.

Consider your contact with this single chemical in a single day: your mattress pad, your sofa, your child's pajamas, the upholstery in your car, your office chair, your carpet, your TV, your computer, your cell phone, your e-reader and on and on. Again this stuff, it's everywhere.

So what? Do you really ingest this stuff? Yes. PBDEs are not molecularly bound to the products they are applied to and thus are known to flake off and end up in the dust in our home which we breathe in. A 2004 study by the National Institute of Standards and Technology of 17 homes, found crazy high concentrations of PBDEs in household dust and dryer lint. This dust gets kicked up and we breathe it. Or we drop that organic blueberry on the floor and apply the 5-second rule, popping it in our mouth without a care in the world. While the EPA has gotten manufacturer's agreement to stop producing two particularly potent forms of PBDE, it still leaches out of products manufactured prior to 2004, and still circulates in our water, soil and air.

We Can't Live In A Bubble

I know this kind of information can get overwhelming. But don't throw up your hands just yet. Keep a cool head about you and let's get strategic.

1. Keep it clean. With PBDE's all over the place, it pays to do some deep scrubbing of your house every few months. Remove the dust on a consistent basis and you reduce your exposure. Of course, cleaners contain their own chemicals. Opt for natural cleaners like Bon Ami, vinegar, baking soda or even the awesome essential oil based Thieves cleaners by Young Living oils.

2. Read those labels. When buying your mascara and other self-care products, it pays to know what's in them. Things to avoid include phlates (fragrance), parabens, FD&C color pigments, Quaternium-15, Polyethylene Glycol among others. Of course, you can always shortcut the process and visit the Environmental Working Group's Cosmetics Database to find out what products to use and which to avoid.

3. Don't forget to detox yourself. As you are detoxing your home, don't forget to detox your body. Those chemicals have been storing up and causing your fatigue or even illness. A cleansing diet full of green leafy vegetables, alkaline foods, herbs and spices will promote your detox process and reduce the impact these chemicals have on your current and long term health.

Laurie Erdman, is founder of the From Fatigued to Fabulous System, the proven step-by-step method that teaches working women how to double their energy, get more done and have time for themselves.

How Do You Fix Foul Smelling Flatulence?

Recently one friend was fired from his job. Why? Because his co-workers repeatedly complained about his foul flatulence. Getting fired because of flatulence? It sounds extreme, but happens.

People with excessive flatulence don't socialize. They become hermits and can't sustain relationships. They are harassed and many times terrorized. They have to go through a lot of psychological trauma.

Are you suffering from excessive foul-smelling gas? Is it disrupting your normal life? If so, there is a solution for the problem. There is definitely hope for you.

Nobody talks about flatulence except through the satirical humor. Apparently it has been a source of humor for more than two thousand years. Flatulence jokes dating back to 500 BC have been found. People have suffered through the ages because of their flatulence.

You may wonder, what is the solution? Let's set the correct expectations to begin with. You cannot completely get rid of flatulence. It is not possible.

The flatulence is a byproduct of a very beneficial process that goes inside our body. You cannot stop this process. You have to approach this problem with a mindset that you cannot completely avoid passing gas.

You can not stop passing gas, but you can definitely greatly reduce passing foul smelling gas. That way, you can greatly improve your situation. You can take several steps that will significantly reduce frequent and excessive foul-smelling gas. You can manage this problem and significantly improve the quality of your life.

Let me give you a high level idea why you cannot completely stop passing gas. Our digestive system cannot process some food components like plant cellulose. If you eat like any normal human being, you are bound to eat plant cellulose. It is everywhere. This is where good bacteria in the large intestine come into play. They help break down plant cellulose. That way, we don't lose nutrition.

These good bacteria help extract very vital nutrients from the plant cellulose. On top of that, good bacteria help kill bad bacteria. They also help improve immune system.

What does this mean for your flatulence problem? Here is the key. In a normal functioning healthy digestive system with bacterial colonies, you don't pass excessive foul-smelling gas.

Usually an imbalance in the digestive system causes the excessive bad-smelling gas. There are several different conditions which could cause such imbalance.

It could be lack of digestive hormones. It could be a fungal infection. It could be excessive consumption of specific foods. Or it could be use of medicine.

These factors are known to cause imbalance in the type and amount of bacteria you have in your large intestine. Some of these factors could also cause bacteria to produce large amount of certain gases, which are otherwise produced in very small quantities.

If you can rule out all different conditions which could cause an imbalance in the digestive system, you can eliminate the problem of the excessive foul-smelling gas.

You follow a step by step process. You work on one condition at a time and you find out whether that condition is the one causing your problem.

You first rule out hormone deficiency. You then rule out the imbalance in bacterial flora. Next you make sure you don't have a fungal infection. Lastly you find out if you are sensitive to a specific food.

Most of you will be able to narrow down your problems to one or more combinations of these factors. Once you find causes, there are remedial steps you can take to address the cause.

Ways to Personalise a Rise and Recliner Chair

The benefits of owning a rise and recliner chair are well-known as a way in which to support our bodies, limiting muscle aches and pains as well as being a comfortable addition to any living room. The number of illnesses that can become significantly less of a pain with the help of reclining chairs is huge, but nobody wants to look at a chair as simply a clinical solution, it should also be a stylish chair that fits into the decor of your room. Many rise and recliner chair providers have a number of ways in which you can personalise your chair.

Firstly, there are a vast amount of chairs that you can pick from. Each chair has its own particular features, for instance a waterfall style back allows for 3 individual back cushions, some have larger head cushions for a more comfortable feel in that particular area, or you can go for a traditional button back cushion for that timeless-classic look. This is the first opportunity for you to personalise your chair as these are its fundamental designs.

The next step is where the fun really begins! Choosing accessories and material for your chair is where you can really let your personality shine through. These kinds of chair are available in hundreds of different leathers and fabrics, so you can pick whatever material or colour would go best with your living room and fit in with the rest of the decor.

One of the great additions that you can add to rise and recliner chairs is a massage system. The ultimate comfort lies in a massaging chair, and a massage system can really help those aches and pains feel much better, particularly when it focuses on a specific area of the body.

Another technological advancement that is available with some rise and recliner chairs is a full hazard sensor strip. These strips can be fitted around the bottom of the chair, and the moment that a hazard is spotted, such as a reckless pet cat, the motor of the chair will immediately stop and it will then reverse a short distance. This could certainly prevent a few unfortunate accidents from happening!

A little extra that can add the finishing touch to a chair is a head cover or arm covers. These can be matched to the material and colour of your armchair, keeping these parts of the chair in pristine condition as well as adding that stylish look and feel to your reclining chair.

The Dangers Lurking in Your Mascara

Busting The Myth On The 5-Second Rule

Did you know that most mascara contains chemicals associated with developmental and reproductive toxicity? Or that the parabens in your shampoo are linked to cancer? Did you know that the Teflon on your non-stick pan can disrupt your immune system? Did you know that the canned tomatoes you put in your chili tonight are laced with endocrine disrupting bisphenol A? Scary but true.

There are thousands of chemicals that make their way into your body everyday. Most people are familiar with pesticides on our food. Or even the chemicals we breathe in just walking down a busy street. But what about the chemicals in our personal care products, cleaners and on the very chair you sit on?

I've written about chemicals in our personal care products before. Since writing that article, I've done even more research into what those chemicals actually do us. It's not pretty.

Since there are thousands of chemicals we come into contact in a day, let's take just one as an example today. Let's look at polybrominated diphenyl ethers, or PBDEs. PBDE's are better known as flame retardants. While they provide us safety from being engulfed in flames while we sleep, there is growing evidence they are part of the increasing rates of autoimmune and other diseases. Proponents argue these chemicals have no effect on us because we have such small exposure. Yet the Center for Disease Control tells us that PBDEs may indeed impair the cells of the immune system in animal studies, and can affect the thyroid, liver and brain development. And honestly, when viewed in the totality, our exposure is not so small.

Consider your contact with this single chemical in a single day: your mattress pad, your sofa, your child's pajamas, the upholstery in your car, your office chair, your carpet, your TV, your computer, your cell phone, your e-reader and on and on. Again this stuff, it's everywhere.

So what? Do you really ingest this stuff? Yes. PBDEs are not molecularly bound to the products they are applied to and thus are known to flake off and end up in the dust in our home which we breathe in. A 2004 study by the National Institute of Standards and Technology of 17 homes, found crazy high concentrations of PBDEs in household dust and dryer lint. This dust gets kicked up and we breathe it. Or we drop that organic blueberry on the floor and apply the 5-second rule, popping it in our mouth without a care in the world. While the EPA has gotten manufacturer's agreement to stop producing two particularly potent forms of PBDE, it still leaches out of products manufactured prior to 2004, and still circulates in our water, soil and air.

We Can't Live In A Bubble

I know this kind of information can get overwhelming. But don't throw up your hands just yet. Keep a cool head about you and let's get strategic.

1. Keep it clean. With PBDE's all over the place, it pays to do some deep scrubbing of your house every few months. Remove the dust on a consistent basis and you reduce your exposure. Of course, cleaners contain their own chemicals. Opt for natural cleaners like Bon Ami, vinegar, baking soda or even the awesome essential oil based Thieves cleaners by Young Living oils.

2. Read those labels. When buying your mascara and other self-care products, it pays to know what's in them. Things to avoid include phlates (fragrance), parabens, FD&C color pigments, Quaternium-15, Polyethylene Glycol among others. Of course, you can always shortcut the process and visit the Environmental Working Group's Cosmetics Database to find out what products to use and which to avoid.

3. Don't forget to detox yourself. As you are detoxing your home, don't forget to detox your body. Those chemicals have been storing up and causing your fatigue or even illness. A cleansing diet full of green leafy vegetables, alkaline foods, herbs and spices will promote your detox process and reduce the impact these chemicals have on your current and long term health.

Laurie Erdman, is founder of the From Fatigued to Fabulous System, the proven step-by-step method that teaches working women how to double their energy, get more done and have time for themselves. To receive her weekly health and energetic life mindset articles on getting more energy, overcoming and preventing chronic illness and dramatically increasing your happiness factor,

Some Information You May Need to Know About Hospice Care

Many people consider end of life care so their ailing loved ones may spend the rest of their days in comfort. Here is some useful information about hospice services everyone should understand.

Death may be a normal part of life. People may accept this fact, but it still does not make it any less frightening. Patients, suffering from terminal illnesses, usually do not like the idea of spending their last days in a hospital. It may be hard for them to handle the fear or situation without the presence and support of their family. This is why several facilities offer end of life care or hospice service to patients at the final phase of their illnesses.

How hospice service can help the patient?

Hospices view death as a natural process. Their services do not hasten or prevent death. They do not offer any procedures for extending life or curing diseases. Their main goal is to provide comfort to their patients. It aims to give patients quality life until their last days.

Their focus is on the patient and not the disease. They try to make the patient comfortable and relaxed during their remaining days. It is more heartbreaking to see someone suffering or having a hard time as they die. This kind of care will serve as support system to help those who are about to die. It can provide medical services, spiritual resources, and emotional support. Some may provide counseling and therapy.

What are the hospice care settings?

This program may be provided at homes, hospice centers, hospitals, and nursing facilities. This will depend on the patient or the family. In-home hospice care home is a common choice for many patients. They may want to spend their last days in their own home. Others may want to die in a hospital with several equipment attached to their body.

Home hospice care may include a primary caregiver or key team member. This is the family member who has the most time to spend with and take care of the patient. They will be in charge with hands-on care and supervision of the patient. Doctors, nurses, or other health professionals may visit your home from time to time. Home health aides, spiritual counselors, volunteers, and social workers are other people that may help you in the program.

How hospice service can help the family?

Hospice care understands the needs of families and friends. It can also address the psychological issues families may encounter during the suffering and death of a loved one.

Right Time For A Chiropractor

Many people wait till the last minute with an illness or condition to get help. Either they don't have time to see a physician or they can't pay the medical bill, but in both cases the condition gets worse and then more complications arise. Then there are some cases where the patient doesn't know anything is wrong until the symptoms or pain is too much to bear. All are understandable and people have their reasons to stay away from medical care, but it's important to know when and where to go when you need help.

When you experience muscle, neck or back pain over an abnormal period of time--it's time to see a chiropractor. There is no "right" or "wrong" time for seeing a chiropractor. However, seeing a chiropractor earlier than later is best. Why? Because a chiropractor can offer treatment and cure an issue before it develops into a larger complication. The best time is when you experience abnormal pain over a longer period of time.

It's hard to detect the source of pain, especially when you haven't done something different in your routine. When you do detect pain, keep track of where the pain is, if it moves from one area to another and if the pain intensifies. Keeping up with this information helps a chiropractor find the best treatment for your case.

Have you experience pain for a week or more? If so, then it's time to visit a chiropractor and be evaluated. It can't hurt to get an evaluation. The least a chiropractor can say is that you are healthy and only experiencing mild pain that will subside soon. However, if a chiropractor detects a larger problem, they can diagnosis it and get you started with treatment. So, the best time to approach a chiropractor is after a week of unresolved pain. Evaluation after a week provides the feedback you need to live a healthy life.

To be even more prepared, you can start searching for good chiropractors in your area. Knowing who to see when pain starts will expedite the process. You won't waste time searching online for good chiropractors. Instead, you can go directly to a chiropractor and receive an evaluation.

The best advice anyone can give you is to not wait when you experience abnormal pain. See a chiropractor and learn what's wrong while you can easily correct the issue. The "wrong" time to see a chiropractor is weeks or months after the pain has started. See a chiropractor early and everything will turn out right

How to Choose a Tummy Tuck Surgeon

A tummy tuck could be the ideal way to transform your body and to take back some of the youthful appearance you are craving. After having a baby, losing a lot of weight, or having other surgical procedures, the abdomen often looks bad. You may have sagging skin in this area or a pouch of excess fatty tissue that just will not go away no matter what you do to try to make it possible. The good news is that a surgeon can help you to fix the problem for good. Finding the right one makes a big difference.

Experience Matters

Perhaps the biggest factor to consider when selecting a surgeon for your tummy tuck is whether the professional has the level of experience you feel comfortable with in a doctor. In most cases, the best providers have three to five years of surgical skill and a solid reputation for providing great work. Most of the time, the professional will be board certified. He or she may have a good amount of surgical experience, but you also want to ensure that experience includes this specific procedure.

Education Is a Must

It is not possible for someone to be trained and licensed in the United States to perform this procedure without first having extensive education. That usually includes at least five years of surgical training. Two of those years, at least, should be in plastic surgery. Additionally, most doctors learn how to perform a vast number of procedures on various parts of the body. You will want to know the surgeon has specific training on this type of procedure.

What Else to Look For

When comparing doctors, do some research. Look at before and after shots of the doctor's work. Do you notice scarring? Can you tell the individual had work done? You also want to know the doctor never works in anything but an accredited medical facility. He or she should also maintain a strict code of ethics. This may be present in his or her membership to various boards including the American Board of Plastic Surgery. If the doctor is from out of the country, learn about his or her training and experience in that area as well.

A tummy tuck is a permanent process. There is no way to go back once it is done. The skilled hands of a plastic surgeon can make all of the difference in the long run. Before you even go in for a consultation, know who your doctor is, what his or her specialties include and what type of reputation he or she has. It really can make all of the difference in your success with this procedure and it is easy to check out beforehand.

Planning a Fall Hiking Trip Out West? Learn More About Acute Mountain Sickness (AMS)

If you enjoy hiking, and are planning a hiking trip at high altitude, it is important for you to learn more about Acute Mountain Sickness. This sickness is caused when a person's body does not have enough time to adjust to the decrease in oxygen at the higher altitude. In order to maintain proper cell function, our bodies need time to adjust to a decline in oxygen. If you don't take the time to acclimatize, you are at increased risk for AMS.

AMS is surprisingly common among hikers at high altitude. For example, about one out of four people who go hiking in the Colorado mountains experience AMS, as do two out of three people who climb Washington State's Mt. Rainier.

Acute Mountain Sickness exists along a continuum from mild AMS, to moderate and more severe or life threatening cases.

Symptoms of Acute Mountain Sickness generally always include a headache accompanied by a variety of other things, for example, headache, nausea, fatigue, dizziness and interrupted sleep.

How to Prevent AMS

It is possible to avoid AMS if you make an early effort to acclimatize to the decreased levels of oxygen. In order to properly acclimatize, consider doing the following things:

Delay Physical Activity. You should try to avoid physical activity for at least 24 hours after you first arrive in the higher altitude (@8,200 feet and up).

Hydrate.Drink a lot of fluids and avoid drinking alcoholic beverages.

Slow Down.If you are hiking, try to ascend the mountain gradually past 8,000 feet or approximately 1,000 feet per day.

If you find that you are grappling with AMS, the best thing you can do is to descend and get yourself to an area with higher oxygen levels. In addition, avoid going back up the mountain until all of your symptoms are completely gone.

If you have a very severe case of AMS, sometimes called HAPE or HACE, you may need hospitalization, hyperbaric therapy, additional oxygen and additional medical intervention. Symptoms of this most severe form of AMS include:

Challenged breathing, even during rest

Wheezing

Lethargy

Coughing

Tightness in chest

Congestion

Hiking in the Western United States is beautiful with many exciting and challenging trails to explore. Make sure you educate yourself in advance about the seriousness of oxygen deprivation and the risks associated with Acute Mountain Sickness.

Planning ahead, knowing the early warning signs of AMS, and knowing what to do if you do experience the sickness, is important so that you can keep yourself safe. As always, for more information on AMS, or any medical issue, it is best to consult a qualified board certified physician for additional guidance and medical advice.

Dr. Stacie L. Grossfeld is a board certified Orthopaedic Surgeon practicing in Louisville, Kentucky. She graduated from the University of Louisville School of Medicine, and completed a fellowship in Sports Medicine at the Fowler-Kennedy Sports Medicine Center. Dr. Grossfeld currently works as a louisville orthopedic surgeon in private practice at Orthopaedic Specialists. Dr. Grossfeld also serves as a clinical instructor in the Department of Orthopaedic Surgery at the University of Louisville. Her special interests are in knee and shoulder reconstruction and sports medicine.

What's Right for Your STD Testing Needs?

STD testing is not something anyone should put off. If you have had sexual relations with anyone, even someone you are committed to being with long-term, you should have a test to ensure you are healthy. Many sexually transmitted diseases can hide in the body for years showing no outward symptoms whatsoever. The problem is, this lurking in the background means no treatment is being given either. That is when you are at the most risk for an outbreak. In some cases, when these conditions do arise, they can cause pain, discomfort and even lead to loss of life. Tests can help you to pinpoint what could be there long before it gets to this point.

What's Your Need?

What many people do not know is that there are various options for STD testing. Due to the importance of having these types of tests, many methods have been developed by doctors and hospitals to make sure individuals get the care that they need. Everyone knows it is not exactly the easiest conversation to bring up with your doctor. That is especially true if you are still seeing the same doctor you have been all of your life. Yet, you need to know about your health. That is why there are options.

Where to Go?

The first thing to know is that you do have plenty of options in facilities to visit to get these tests. Most commonly, family doctors are used. However, you can visit most hospitals and urgent care centers for assistance as well. The benefit of going to an urgent care facility, for example, is that no one really needs to know why you are there or what you are having done. The results are fast and confidential. Most areas have more than one location you can visit to get tested.

What Screenings Do You Need?

There are many types of sexually transmitted diseases. You should be screened for as many as possible. This includes herpes, HIV, and HPV. These tests can be done in different ways. For example, most tests for STDs are done using blood samples or urine cultures. Others, like the HPV scan, are done using a pap test or a specially designed HPV test. It is a good idea to talk to your doctor about the risks you face and have full screenings completed.

STD testing can provide you with answers to the questions you have. Even if it is just reassurance that you are going to be fine and that you do not have any condition, strive to have these tests at least one time per year. You may need them more commonly if you are frequently engaging in sexual conduct with more than one partner or you believe you are at a higher risk.

Otoplasty Corrects Ear Problems

There are several different reasons why a doctor would suggest otoplasty as the remedy for a person's ears. Most people are born with ears that look normal, but there are many people that aren't. Some people have ears that are protruding, and others are born with a condition known as microtia. Microtia is a condition that affects babies, and it results in deformities. These deformities may be minor and they may only affect one of the ears. They can also be very severe though, and cases like this will definitely need some type of corrective surgery.

If a child is born with microtia, the child can undergo surgery to have this problem fixed. There are other times, though, that otoplasty is needed. One of the main times is to fix a person's protruding ears. The outer part is called the pinna. This is the part of the ear that you can see and it serves an important function. This function is to help a person hear. Protruding ears affect more males than females, and it is an embarrassing problem. Through otoplasty, this can be fixed. When protruding ears are corrected with this type of surgery, it is called reconstructive otoplasty. During this procedure, a doctor is able to fix the problem and make the ears look like they should.

There are several things that cause protruding ears. One of these things is the angle of them relative to the head. Normal ears stick out at approximately 20 to 35 degrees. This is average, but some people's stick out further than 35 degrees and this is when they begin to look weird, or protruding. Two other causes are overdevelopment or underdevelopment of the cartilage. If the ears have too much cartilage, there is a good chance that they will protrude. If there is not enough cartilage, this can also happen.

When a child has this condition, there are two main techniques that can be used to fix the problem. Otoplasty is one of these and ear splinting is the other. This works great for minor problems, and it can be done when a child is very young. The other option is used on more severe cases and is used when the child has microtia. This is usually done when the child is around 5 years old. Doctors will recommend waiting until the ears of the child are fully grown, even if they are not present. In other words, around the age of 5 a they are usually as big as they will get. This makes the age of 5 a good time to have this done. The child is still young enough, but the results will also be good because the ear size will not change much after this. This is a type of procedure that should only be conducted by cosmetic surgeons that are highly trained in reconstructive ear surgeries.

Better Detecting Interval Cancer - Is X-Ray Enough?

For quite a while, there has been a question as to why some lung cancers are detected by radiograph, whereas others are not, but new research has uncovered ways to identify the types of people who may find themselves at risk for this form of disease, with the findings presented at the 2012 European Respiratory Society's Annual Congress in Vienna.

Over the last several years, there has not been a significant reduction in the mortality rates experienced as a result of lung cancer, and although chest radiographs can be implemented in order to screen for lung cancer, they are not always as effective as would be optimal, as there have been a number of cases in which patients have been diagnosed with certain cancers within twelve months of receiving a negative chest radiograph.

It is of course true that human error could be to blame for some of these instances, with the cancer perhaps being missed during the review of the radiograph - but even beyond human error, there can be instances when the cancer is undetectable due to the screening technique or because of the rapidity with which the cancer developed, allowing it to initiate and become evident within the less than twelve months between the negative screening and the appearance of the cancer itself. In all, there is a lot that is still not known about this form of lung cancer that sometimes goes undetected by screening chest radiographs (referred to as an "interval cancer"), and researchers have been aiming to analyze the type of people who tend to develop this cancer, as well as the characteristics of the disease, in order to understand it better.

In order to figure out these answers, over 77,000 people participated in a screening trial, in which they were followed up with after initial, negative screenings; of these 77,000-plus people, 450 individuals ended up being diagnosed with lung cancer during the year of their negative chest radiograph screening, of which 152 were not spotted initially by the radiograph.

In the end, the results revealed that these "interval cancers" were at a more advanced stage when they were diagnosed, and that they were typically small cell lung cancers (most likely to occur in males with a history of smoking) and were less often adenocarcinoma. The results of this study showed that x-rays migh be insufficient for detecting lung cancer, as this form of the disease - which is more aggressive - will likely end up being missed.

In all, this increased understanding will help the medical community to better detect interval cancer, and to save more lives in the process.

Is Gastric Bypass Surgery Your Solution?

For many men and women, gastric bypass surgery is a lifesaver. Not only does this type of procedure provide the individual with a new body, but also a new chance at life. It can provide new opportunities like this but only to those who are ready to make a change. You will need to meet with doctors and talk about the benefits and disadvantages of having this procedure before you decide to move forward. However, even before you pick up the phone, you need to ask yourself the hard questions first.

Have You Tried to Lose Weight in the Past?

In order to have gastric bypass surgery, you need to have taken every other step in the past to lose weight. This means focusing on various diets, eating plans, and exercise routines. In fact, you should be able to lose some weight on these plans. If you continue to fail at them, the chances are good that you will need to better understand why that is happening before you move to this procedure. Though you fail at the weight loss goals in the long term, you should be able to stick with a plan. This surgery's success will depend on it.

Do You Want to Be Healthier?

It seems like a strange question to ask to some, but for others it is one of the most difficult to ask. The question here focuses specifically on your desire and willingness to do what it takes to get to a healthy life. You have to be at that point in your life where you are ready to stop giving in to food, stress, and emotions and to focus on making you the best possible person you can be. You have to be at that point in your life where you can pull yourself up from the floor to make a change. Are you at that point?

Are You Ready to Change Your Relationship with Food?

Many people who are overweight struggle with an emotional attachment to food. This means they turn to food to deal with their feelings. Know this: if you continue to do that, you will be putting your life on the line every time. However, if you have the ability and the willingness to change these thoughts, this procedure may be a good one for you. If you are not willing to change these thoughts for good, though, you may find that not even this procedure can help.

Gastric bypass surgery is not just a one-time procedure. Once you have the surgical component complete, you will need to work hard for months and even years to maintain it. If you go back to eating poorly and not living a healthy life, chances are good you will end up with the same health problems.

When considering a procedure as serious as gastric bypass surgery anniston locals should turn first to the respected professionals on staff at http://www.rmccares.org to guide them through the decision process.

Taking Care of Your Spine

Taking proper care of your spine is one of the most important choices you can make for your health. Your spine is the centerline of your body and responsible for many tasks including holding up your head, ensuring limb movement, and housing your spinal cord--the brain's messenger.

Chiropractors know the importance of spinal health and the crucial role it plays in overall health and wellness. When your spine is balanced and functioning properly, you have helped to create your best scenario for optimal health.

As advocates of proactive healthcare, here are two simple stretches recommended by chiropractors that can help you keep your spine healthy. Try these after a long car ride, a day at the computer, or even after an invigorating workout like running.

Elongation Stretch

The following elongation stretch can help to limber the spine, relieve pressure on the lower back, and help provide blood and oxygen flow to the brain. Start with your hands and knees on the floor, then sit back so your bottom is sitting on your heels and your chest in on your knees. You can rest your forehead on the floor or on a small pillow. Inhale slowly while you expand your rib cage and then exhale slowly relaxing your rib cage. Concentrate on your breaths and the movement of your rib cage. Do not hold your breath. Try this for 5 to 10 deep breaths per day and work your way up to 15 to 20 deep breaths per day in this position.

Spine Roll

The spine roll helps to naturally decompress your discs and limber and massage your spine. You will want to do this stretch on an exercise mat or a soft carpeted surface. Start in a supine position (back on the floor) with your knees bent and feet flat on the floor. Inhale first while in the supine position then exhale while you bring your knees into your chest. Inhale again while you lengthen your spine from your tailbone to the crown of your head. Exhale and lift your head to your knees, wrapping your arms around your knees. Then you can begin to gently rock back and forth, massaging your spine.

Therapeutic exercises like these and others can help keep your back healthy. Many chiropractors provide free classes on how to care for the spine and other general health matters. Chiropractors are whole body specialists with proactive treatment plans to help people live longer, healthier lives. To learn more about proper care for your spine, contact your local chiropractor for a class schedule or an appointment.

Advantages of Joining Fitness Boot Camps

Many people think that it is almost impossible to get in shape and lose weight. They try it for a while and often fail to keep up with it as a daily routine. If you are one of them, all you need to boost your weight loss motivation is to join a support group! When you feel that you are a part of the same society where members aim high to stay fit, you will never want to go back to your old lazy routine.

If you are looking for some more reasons to join a bootcamp fitness program, have a look below at some of its main advantages:

Nutritional Training 

Following a specific diet helps you lose weight faster. However, it can be possible only if you have access to nutritional training from health and fitness professionals. Joining a fitness boot camp will enable you to know more about the foods that are right for your quick weight loss regime. This way, you will know how much of the required food you should eat daily.

Nutritional trainers will not ask you to adapt fad diet in your daily fitness schedule. Rather than that, they will educate you about the kind of foods that can benefit you in terms of quick weight loss.

Support Group 

When you find a group of people having the same goal as yours, you will consider them your support group to achieve the desired fitness results. More importantly, this bond with them will motivate you to stick to the fitness program and follow the instructions accordingly. As others are working hard on the same goals, you will love doing it with them.

A Fitness Program as a Fitness Package 

Instead of adding your favorite exercises in your fitness program, the fitness experts will assign you a complete package of exercises that your body actually needs. By guiding you to the relevant weight loss exercises, you will be able to get in shape within a short period of time. Secondly, you are welcome to write down the basics of these exercises so that you can continue your exercises later as well.

Affordable as Compared to Paying Your Personal Trainer 

Paying a personal trainer can be expensive. Therefore, an ideal option for you is to join a bootcamp fitness program because it is comparatively more affordable. Since you will be working out along with other groups of people, you will be able to pay reasonable fees. In addition, you will be getting almost the same benefits as you would get from a personal trainer.

Joining a fitness boot camp is beneficial for your weight loss goals.

DIEP Flap Breast Reconstruction - The Positives and Negatives

A mastectomy can be a devastating experience for any woman. While surviving and defeating cancer is a cause for celebration, it can leave a lot of sadness in its wake. Many women derive a great deal of their femininity from their breasts and no one wants to risk being uncomfortable with the shape they have to see everyday in the mirror. Aesthetics are not more important than a life or death situation, but it is nonetheless a heavy burden on many cancer survivors. To that end, DIEP flap breast reconstruction aims to give women a chance to have a beautiful figure back after defeating cancer.

Here are some of the positives and negatives to the procedure:

An Overview

To understand the pros and cons of the DIEP flap breast reconstruction procedure, it helps to have a general idea of what it entails. Instead of artificial implants, the doctor will use fat and skin from the patient's tummy to mold a new mound after the mastectomy has been performed. This is where the procedure gets its name. The deep inferior epigastric perforator artery in the belly area lends the name to the operation. The result doesn't give you a natural looking appearance right away. The doctor must also perform additional work to create an artificial nipple and surrounding areola.

Advantages

There are numerous advantages to DIEP flap breast reconstruction, which leads many plastic surgeons to recommend it as a procedure for those who have been through a mastectomy. Unlike similar procedures, no muscle is moved in the process, meaning recovery is faster and there is less pain involved. Because there is skin and fat taken from the belly, you are essentially getting a tummy tuck at the same time, which appeals to many women. Perhaps the best advantage to this procedure, however, is the extremely low failure rate. Estimates put it at less than 1 percent, which is good news for anyone who wants an operation they can count on.

Negatives

There is no plastic surgery procedure that doesn't come without some negatives. While you shouldn't dwell on every little story about something that could go wrong, it is equally irresponsible to go into a procedure without your eyes open. First, the DIEP flap breast reconstruction operation takes longer than, say, TRAM surgery. Second, because there are two surgical sites, there will be twice the scarring, though a good surgeon will hide these as effectively as possible. Finally, there are risks as there are with any surgery, which you should discuss thoroughly with your doctor.

Causes of Conflicts in the Workplace

The nursing profession can sometimes be filled with negativities. Conflict is one thing that some workplaces have. With a stressful environment and the presence of conflicts, the workplace becomes a nightmare.

There are many sources of conflicts in the workplace and below are some of the most common ones:

1. Cultural diversity.

This is not limited to ethnic differences; this goes for people who have different upbringing, nationality and social culture from other coworkers or patients. Because of globalization, so many people from around the world have taken jobs abroad. Asian nurses dream of working in the USA, while those in the latter dream of travel nursing or volunteering in the exotic parts of Asia. This cultural diversity has its pros and cons. Experiencing other people's way of life or culture takes open-mindedness and patience. Without patience and understanding, conflicts arise.

2. Personality differences.

We can never really please everybody. What we can do though is to be more patient with other people. Patients who are short-tempered or moody can be one reason for conflict. Working styles can also be another reason for nurses to misunderstand each other.

3. Leadership styles.

Just as every person has his or her own way of doing things, so do leaders. Leadership styles differ depending on the leader's character. Some are way too strict while some can be too lenient. This can be a source of conflict, especially if staff members do not agree with the leader's style.

Differing points of view, characteristics and choices can be detrimental to the company or hospital. However, this can be kept to a minimum or even diminished.

Perhaps the one who plays a big role in avoiding conflicts is the leader. Leaders must be exemplary role models. If staff members notice them arguing with patients, doctors or coworkers all the time, they would assume that conflicts are normal and something that can always be dealt with through arguments. As for staff members, from paramedic to RN employees, there should be aware of personality differences and learn to respect each other. Respect comes in different forms and is something that can be hard to achieve. However, giving and getting respect can be done.

While conflicts cannot be easily diminished, it can be prevented to escalate. Leaders must be intuitive and sensitive enough to the patients and staff as to when and how to prevent a conflict from escalating.

With leaders, patients and coworkers having less or zero conflicts, the team morale goes up and the workplace becomes a happier place to work in.

Are You Equipped For The Field Of Orthopedics?

Pursuing a career in orthopedics is a wonderful choice for people who want to help others. Although it is a great choice, those who are thinking about getting into this field must realize that it is not necessarily a cakewalk. That's because anytime someone gets into anything that involves the medical field, they will more than likely attend school for over a decade and there will be many nights where they will have to stay up late, studying difficult scientific words and terms.

This isn't to put down the field and make fun or try to discourage people from pursuing this particular career. However, the truth is that just like in most other medical professions, orthopedics is something that is not necessarily the easiest thing to get into, and for good reason. Whenever you are dealing with people's health, you should be equipped with the right background knowledge to do the job correctly.

Now, with that being said, there are several things you can do if you are thinking about getting into the field of orthopedics. These things will help to make your journey a little smoother and give you a better chance at success. If you are thinking about getting into this field, the first thing you need to do is conduct as much research as possible.

Now, this doesn't necessarily mean that all of your research needs to be centered on the history, background and basic facts about the field, per se. Although these things are important, what you need to do is conduct research on how your life would be if you actually decided to get into this field.

You could find some online blogs or articles written by or about people who are already in this field. Search for the ones that tell you about a typical workday or what is required of them as professionals. This will give you a better idea of whether or not you are equipped to enter into this particular industry.

Another thing you should do to ensure that you are actually equipped to pursue a career in orthopedics is to see if you can actually shadow someone who is currently working in this profession. Taking this course of action will allow you to see beyond the words on computer blogs. You will get a firsthand experience on what it takes to work in this profession.

Although you may have a dream or desire to follow this particular career path, you should make sure you are making the right choice for yourself. So, don't just go into the field and pursue this particular career blindly. Make sure you do as much research and gather as much information as you possibly can to make sure you are making the right decision.

Your Guide to Starting a Successful 5K Training Plan

If you want to shake things up and start a 5K training plan, there are many possible directions to take. You can run outdoors or indoors; you can run quickly or try longer distances at a slower pace; and you can train with a group or by yourself. Despite all the variables, there are keys to successful 5K training, no matter what your approach. Follow these 5 guidelines to get started on the right track.

Don't think; just run. If you start thinking about the possible negatives that can come from running, you'll never get to all the positives. Turn off your mind for a while and hit the road. It is definitely possible to over-think things, especially when in the comfort of your own home on a day of less than spectacular weather. You'll always feel better after a run, so set your worries aside and get going.

Break in your running shoes around the house. Taking a pair of sneakers out of the box and running several miles is never a good idea. Wear your new running shoes around the house or to the store for a few days so your feet can make their indentations. When you start clocking distances of 5K or more, it won't come as a shock to your feet and you'll avoid blisters and swelling.

Put fuel in the tank. Just as you would never start a road trip without gas in your car's tank, so should you not start running without energy stored in your body. Despite the bad reputation carbohydrates have gotten recently, you will find them useful as you embark on a distance running program. Remember: the chief problem with carbohydrates is when calories aren't burned. With regular exercise, you won't have that problem.

Prep for minor soreness and joint pain. If you've been neglecting an exercise regimen, you'll experience minor aches and pains when you start running. Be prepped for this reality by getting some soothing ointment for sore muscles and light braces for overworked joints.

Once you lay the groundwork, start to push yourself. With a few weeks of short distance running under your belt, your body will be ready to tackle longer distances. Continue to push yourself or join up with other runners to motivate one another and get the most out of your 5K training plan.

Starting a 5K running regimen will in many ways be the best thing you can do for yourself. When you're ready to get started, follow these tips and do it right.

To learn more about the amazing benefits of running and starting a 5K Training Plan visit

Weight Loss Smoothies That Taste Good

If you have a problem with weighing more than you would like, it might be because you like food. If this is the case, it will be very important for you to find a program where you can still enjoy the taste of your food. As you look at various diet programs, you might end up choosing one that uses weight loss smoothies as part of the plan. If you choose one that uses a meal replacement like this then you will want to write or call the company and ask for samples of the product so that you can taste it first.

Taste is an important part of choosing a diet that uses weight loss smoothies. It is not, however, the only consideration. The most important consideration is of course your health. Some programs may not be healthy in general, or they may not be healthy specifically for you. Because of this, you must speak with your doctor before starting any diet routine.

As you speak with your doctor, make sure to ask if he or she knows if the diet will even work. A doctor will not necessarily be familiar with every fad on the market, but by bringing a sample, your doctor can look at the ingredients to see if he or she thinks any of them could have a negative impact on your body. If you have diabetes, you especially should speak with your doctor. Some weight loss smoothies could be high in sugar and could throw off your diabetic diet.

The cost of a program should also be a consideration. Make sure to look at the whole picture. Figure out how much you need to lose, and figure out how many pounds per week the company claims you will lose. From there, figure out how long you will need to use the product. They should provide the information you need to figure all of this out, but if they do not, do not hesitate to phone or email the company. You should not be spending per day more than you would normally on food.

The reputation of a product is another important aspect for consideration. Fad diets do not work for everyone, and some may be very short-lived. If you know someone who has used a diet and it continues to work for them then you have good reason to try it. Reading reviews will help you with your decision as long as they are from respected review websites. One thing about diets that exclude certain foods or even replace foods in your diet is that you may be eating a set number of calories, but your body might respond differently to different types of food. If you gain more pounds by eating sugar than fat then a smoothie that is higher in sugar might not be beneficial. It is important to think about all of these areas before making your decision as to the right weight loss smoothies.

The Importance Of Orthopedic Doctors

Having the ability to walk is something that many people take for granted. They don't appreciate being able to get up and walk freely around their homes or to the refrigerator for a glass of milk or a late night snack. They don't appreciate being able to walk outside and get their mail or swoop up the Sunday newspaper. That's because in many cases, people don't appreciate certain things until they're gone. Therefore, it's no surprise that some people don't realize the importance of orthopedic doctors.

These particular medical professionals are just as important as the physicians in the other fields. They may not be a part of one of the fields that deals with life-threatening injuries and issues; however, orthopedic doctors provide something that is extremely important to people's everyday lives. They can help people gain, improve or regain their ability to walk without experiencing a lot of pain.

Just think about it. How would you feel if every time you walked, you experienced an agonizing feeling of pain? What if it was a pain so strong, that it almost caused you to quit trying to walk altogether? Now imagine being in these scenarios without having anyone available who could give you the help you desperately need. You can't go to a heart surgeon or a pediatrician because this isn't their specialty. The good news is that there are orthopedic doctors available to get the job done.

Not only do these specialists help those who experience severe foot pain, but they also help those who have such severe foot injuries that they are no longer able to walk at all. What orthopedic doctors can do is not only provide medicine, but they can also conduct operations and procedures that can solve the issues.

It's clear to see that the importance of orthopedic doctors should not be overlooked. The specialists who work in this field are extremely important to people's everyday lives. Walking with foot pain or not being able to walk at all is something that can make people's lives harder and much less enjoyable. Thankfully, there are professionals available who are able to solve these types of issues and allow their patients to walk normally, effortlessly and painlessly.

So, the next time someone is thinking about all of the professions in the world and which ones are the most noted and beneficial, they should think about those in the field of orthopedics. These professionals are more than just foot doctors; they can also be life changers.

A Facial Cancer Physician Can Boost Self-Confidence

Many people see a facial cancer physician as only being responsible for treating the cancerous blemishes that people have on their face such as large bumps, moles and other noticeable issues. Contrary to this belief, these medical professionals actually help their patients in another very important way. That is, they help to boost or increase their level of self-confidence and self-esteem.

Whenever someone is dealing with having blemishes on their face, one of the things they tend to do is hide. They may feel like they have to wear makeup all of the time or wear excessive amounts of makeup. They may even feel like they must hide behind their hair, so they always have their hair in their face. Then, there are those who just flat out refuse to go outside at all, because they don't like to be seen. So, they only go outdoors when it's absolutely necessary.

Having to live this way can be extremely miserable and depressing. It also shows a person's lack of confidence in their appearance. The good news is that a facial cancer physician is able to help people minimize the issue they have on their face as well as provide the proper treatments and procedures they need. That way, they no longer have to hide from others.

Some people may think that this is not necessarily a good way to try to boost people's self confidence or self-esteem, because it's showing them that the only way they can feel good about themselves is if their issues are cured or if they have no more blemishes on their face. However, this is far from the case.

In actuality, if people were to be honest with themselves, they feel their best when they look their best. It really has nothing to do with trying to live up to a standard or becoming a supermodel. So, in many of these cases, even if everybody around them is telling them that they're beautiful and they look okay, they want to see it for themselves. It really doesn't have anything to do with someone else's opinion. Therefore, to say this is a shallow way of boosting confidence is not necessarily the case. Sometimes, people just want to look aesthetically appealing just for the sake of it.

The good news is that people can find a facial cancer physician to help them when they are going through these types of issues. These medical professionals can help to improve the aesthetic appeal and boost the confidence level of their patients, in addition to the obvious benefit of removing the dangerous cancerous cells.

Why A Spine Surgeon Is Vital

Many people don't understand how important a spine surgeon is. The importance of these particular specialists doesn't just stem from the fact that they are responsible for a job that the average person isn't able to handle. Rather, it's important because the particular body part that they are responsible for is extremely important to people's lives. This part of the body, known as the spine, is a key element in allowing people to sit up straight, utilize their backs, use their shoulders and it is really vital in helping people move almost every major part of their body. Some people don't understand this fact, but you must seriously think about it.

When some people sustain serious injuries to that particular part of the body, many times, they become paralyzed from the neck down. This type of tragic situation changes people's lives forever. They are no longer able to really utilize their body, and they can't take care of themselves on their own. Someone has to feed them, clothe them and even bathe them. They can't walk, and they have no mobility in their arms or their legs.

Imagine having to live this way, after being independent and being able to do everything on your own for most of your life. Then, all of a sudden, you have to have someone with you at all times, because you have become totally dependent on them for help. The bright spot in this situation is that a spine surgeon is equipped to help people who are in these types of situations. They can either help prevent people from becoming paralyzed or decrease the amount of time that they are in this state. They can also give their patients a better chance at being able to regain their mobility.

If the spine surgeon did not exist, people who experience these kinds of back injuries would have no chance of ever having their issue resolved. So, they would have to live with the reality of their injury without any real hope of ever being well again.

Many people think that the only people who experience these types of injuries are sports players. However, there are many people who could end up with this type of paralyzing injury, such as those who get into bad car accidents. So, no one is really exempt from this type of experience. With that being said, no matter who experiences the injury or how they end up receiving it, the great news is that a spine surgeon is ready, willing and available to help them through the process.

There Is Hope For Those Who Suffer From An Orthopedic Injury

When you suffer from an orthopedic injury, chances are you will need to see a specialist for therapy to rehabilitate your body. That is why it is so important that you choose a facility that offers everything you need to improve your health. The most common type of orthopedic injury often includes broken or fractured bones. When the bones in the body are compromised, the resulting complications can have some long-term effects on the body. Some of those effects may not be seen until you have reached your senior years and cause some severe discomfort. In order to minimize your chances of complications later on, you need to seek out the appropriate care and rehabilitation for your orthopedic injury.

Many people assume that if they allow the affected joints and bones to rest and be wrapped up for a certain amount of time, then there is no need for further treatment. Studies show that individuals who were diagnosed by a medical professional and actively participated in the prescribed therapy regimen after their orthopedic injury healed have been far more likely to enjoy a better quality of life in their senior years. Thanks to the advancements in technology and medical science, many of the treatments and rehabilitation services can be provided in an outpatient setting. This makes it easier and more convenient for patients to be seen for treatment. This also increases the likelihood of patients keeping up with their rehabilitation sessions. In an effort to improve the function, strength and flexibility of the affected area, physical therapy sessions may be needed to recondition that part of the body.

Just about anyone who has a physical injury can benefit from physical therapy. During the first session, your specialist will make an assessment of your medical history. He or she will also come up with a treatment plan that is designed to increase the stability and functionality of your injury. Part of making a treatment plan means your specialist will need to determine if you have any other needs that should be taken care of to improve the quality of your life. Depending on what your particular orthopedic injury is, that may include making arrangements for future therapy sessions and making sure you have a good support system at home. Don't assume that your rehabilitation is only going to last a few weeks; the length of your complete recovery all depends on the type of wound you sustained and what treatments and follow up care you need.

Keep in mind that age does play a major factor in how well your body recovers from broken bones and muscle sprains. As the body ages, your ability to recover becomes slower and more compromised. In some cases, delays can cause other complications that can severely disrupt your life. That is why whenever you are hurt, no matter how old you are, you get diagnosed and treated right away. Any follow up care recommendations should be followed to improve the outcome of your treatments.

Simple Supplements To Grow Taller

The genetic make-up of every human being determines their height at adulthood. This is the main cause of differences in height among family members, relatives, and other people. For those people not happy with their height, there are a variety of supplements to grow taller that can be used to give your height a boost. There are different environmental factors that play a role in how much one grows, and how tall they will eventually become as adults.

In many cases, illness and lack of nutrition during developmental years may stunt one's growth. This has been overcome through the introduction of different supplements that help the body get taller. It is also vital to note that the use of supplements to boost your height is more effective at childhood and adolescent years. Below are some of the supplements to grow taller that one can use to boost their height.

Vitamin A

Vitamin A is one of the most important supplements to grow taller. They are exceptionally vital for healthy growth and development of bones in the body. Foods with high content of retinol are some of the more common sources of Vitamin A. Other foods that contain retinol also include fish, liver, and milk. The body can also convert beta-carotene found in some fruits and vegetables, such as carrots into vitamin A.

Vitamin B Complex

B complex is a combination of eight B vitamins and it is remarkably effective in boosting the height of your body. It is made up of vitamins such as niacin and folic acid. The combination of these vitamins plays a vital role in the development of new cells and the absorption of nutrients. For those who do not wish to purchase a supplement, vitamin B can be obtained through nuts, bananas, and lean meat like chicken.

Vitamin C

Vitamin C is an essential nutrient and can be obtained through diet and as a supplement to help you grow taller. It is vital in fighting illness and also boosts the immune system. General health of the body is particularly critical in helping one grow taller. Vitamin C also plays an integral role in getting taller since it helps in the production of collagen and strengthening of bones. The most common sources of Vitamin C are citrus fruits.

Vitamin D

For healthy growth, it is advisable to include vitamin D in your supplement regimen. Foods that are rich in vitamin D include eggs, oil, fish, some cereals, and milk. The sun is also a valuable source of vitamin D, therefore one can absorb it through basking in the sun. Vitamin D is vital in helping the body absorb calcium which is an essential component in the growth and strengthening of bones.

Conclusion

Supplements to grow taller have been proved to be effective in helping one grow taller. Their results are vastly seen on children and adolescents who use them. In adults, supplements may not be as effective since their cells are already grown. Therefore for those who need to increase their height, supplements to grow taller can be the best products to use.

Sleep to Promote Longevity - Part 2

If you're anything like me, I get the munchies around 8pm nightly, and if plan to go to bed to sleep around 10pm or 11pm, I have to watch what I eat or drink that late at night. Below are some suggestions that have worked for me.

• If you drink a carbonated drink or coffee or tea, make it a decaffeinated one.

• Stay away from alcoholic drinks. Liquor might help you relax at first, and even help you fall asleep, but it interferes with your REM (rapid-eye-movement) cycle, so you won't stay asleep, and any sleep you do get will be a restless one. According to the U.S. Academia of Sleep Medication, it can take anywhere from 8 to 14 hours for the effects of caffeinated drinks to fully wear off, based on how accustomed you are to it.

• Try milk, really! But don't add chocolate syrup to it. The chocolate has caffeine and it will counteract what you're trying to accomplish.

• As we age we produce less and less melatonin, so ask your doctor about the possibility of adding a small dose of melatonin to your nightly routine and see if that helps. Remember, don't take any herbs without checking with your doctor first! If you don't want to take melatonin, then consider munching on selected treats, such as apples, pistachios, peanut butter, and prepared cereals products. They include vitamin B6-a key element for making melatonin

• Keep your evening meal small. A big meal in the evening will make your stomach work harder to digest the food, possibly causing you gas and heartburn. It's very difficult to fall asleep when you are agonizing with heartburn and a swollen belly. You can make your breakfast or lunch the big meal of the day and eat a light meal for dinner. Sometimes I have a large bowl of cereal with a banana and of course, milk, as my evening meal. Another option that has worked for me is a peanut butter and jelly sandwich or a turkey and cheese sandwich with again, that glass of milk. Turkey contains L-tryptophan, an essential amino acid with a documented sleep inducing effect. Ever wonder why you get so sleepy after eating a big turkey dinner?

• Eat carbs, yes I said, "eat carbs!" Carbs have a bad reputation for ruining a diet, but the truth is that we all need carbs, and they are actually key to inducing sleep. So go ahead and eat that whole grain cereal, fruit, fresh vegetables and bread -- yes, bread (remember the turkey sandwich?).

• Limit your fluids late in the evening. The more and the later you drink, the more times you will need to get up during the night to use the bathroom. If you know you are going to bed at 10pm, try to stop drinking large amounts of liquids after 7pm or 8pm in the evening. If you feel you need something in order to keep your mouth dry, try sucking on ice chips, or sugar-free candy to keep your mouth moist.

Many of us are under the impression that as we age we need less sleep. That's not true. Seniors need their rest just as much as anyone else, but many times certain medications, snoring, Alzheimer's (AD), chronic pain such as arthritis, not getting enough exercise during the day, and the consumption of too much caffeine, especially late in the evening, prevents them from getting a good night sleep.

How much sleep is enough sleep? Although everyone is different, as a rule the recommended amount is 9 hours. I know, how many of us can devote 9 hours out of our day to sleep? Very few of us, but we should at least attempt to get as many hours as possible. If you had heart disease and your doctor prescribed medication to keep your heart healthy, wouldn't you make sure you took your medicine on a regular basis? Sleep is not heart medicine, but enough sleep can help maintain a healthy heart, so it's just as important.

Finally, make your bedroom the room where you go to sleep. That means no TV, no computer, no distractions. And keep it as dark as possible. If you need a night light, and if the bathroom is close by, try using a night light in the bathroom, not the bedroom, unless you absolutely need a light in the bedroom.

Here's to a good night sleep! Time for me to go to bed (yawn). Where is my milk?

Author: Amy Young at Comforthands.net

Comfort Hands looks after your loved ones providing you peace of mind.