Tuesday, December 27, 2016

Can You Make Your Metabolism Better?

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

Build Muscle
Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up With Water
Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Should You Try Energy Drinks?
Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Snack Smart
Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals
Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein
Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee
If you're a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.

Sunday, December 18, 2016

Best and Worst Drinks for Healthy Weight

Many of us watch what we eat but not what we drink when on a diet. That’s a mistake. The average American drinks one out of five of their daily calories. Choosing the right drinks can tweak your metabolism, curb your appetite, and help cut calories. Which drinks are spoilers and which are helpers on the path to weight loss?

Spoiler: Soda
Every time you chug a bottle of soda, you get hundreds of empty calories. Switching to diet soft drinks is an obvious way to cut calories, but the research is mixed on whether this switch leads to weight loss. Some studies show a short-term benefit. Others find diet soda drinkers gain weight. If you eat or drink more calories than you burn, just switching to diet soda may not do the trick.

Helper: Water
Replacing carbonated soft drinks with water will cut hundreds of calories per day. Drinking two glasses of water before a meal may also help you feel full faster, so you don’t eat as much. And drinking enough water may have a positive effect on your metabolism.

Jury’s Out: Fruit Juice
Juice can have as many calories as soda, but it has more nutrients. This presents a dilemma: You want the vitamins and antioxidants without all the extra sugar. Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Check the nutrition label for the percentage of real juice. You can also slash calories by drinking water with a tiny bit of juice added.

Helper: Vegetable Juice
Vegetable juice is as nutritious as fruit juice, with about half the calories but a lot more sodium. One cup of tomato juice has 41 calories, compared to 122 calories for orange juice. Choosing juice with pulp provides some fiber, too, which may help control hunger.

Jury's Out: Smoothies
Blend a banana, strawberries, and blueberries into a frothy smoothie, and you’ve got a delicious drink. Make your own, so you can control the ingredients: skim milk (or an alternative, like almond milk) and fresh or frozen fruit are all you need. Restaurant smoothies may include ice cream, honey, or other sweeteners that boost the calorie count sky-high.

Jury’s Out: Low-Fat Milk
Eating calcium-rich foods may do a body good, and it may help you lose weight. Some research shows that drinking higher amounts of milk or eating other dairy foods can help with weight loss. For the best all-around benefits, stick to skim or low fat.

Spoiler: Energy Drinks
Most sports and energy drinks are calorie bombs like soda. They may have more added nutrients, but you can find the same vitamins and minerals in low-calorie foods. When you're working on weight loss, stay hydrated with water rather than sports drinks, unless you need the extra nutrients because you're exercising hard and sweating a lot.

Helper: Black Coffee
When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies have shown that drinking moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and may also lower the risk of type 2 diabetes and some types of cancer.

Spoiler: Fancy Coffee
Once you add heavy cream, flavored syrups, or a snowcap of whipped cream, your mug of black coffee is full of fat and sugar. Specialty coffees can have up to 570 calories per cup: possibly more than an entire meal! If you don’t like your coffee black, add a little skim milk and artificial sweetener to keep the calorie count low.

Helper: Green Tea
Green tea is an excellent choice when you’re looking for a little boost. Not only is it calorie free, some research suggests green tea extract may stimulate weight loss. It's not clear exactly how that works, but caffeine and micronutrients called catechins may each play a role. The benefit appears to last only a few hours, so it may help to drink green tea at least twice a day.

Spoiler: Coolers
Coolers may sound light and airy, but they are heavy on calories. A 12-ounce cooler containing wine can have 190 calories and 22 grams of carbs. The same size hard lemonade or bottled alcoholic "ice" can have as much as 315 calories. Regular wine is not exactly a diet drink, with 100 calories in a 5-ounce glass. A low-calorie alternative is a wine spritzer: Mix a dash of wine with some sparkling water.

Spoiler: Cocktails
A shot of hard liquor has fewer calories than wine or wine coolers, but once you mix in soda or cream, watch out. An 8-ounce white Russian made with light cream has 715 calories. A less fattening option is to mix rum or vodka with diet soda.

Helper: Light Beer
OK, beer is not really going to help you lose weight. But if you’re out with friends and want to share a pitcher, light beer is the way to go. A 12-ounce serving has about 100 calories, compared to 150 calories for regular beer.

Myths and Facts About Depression


Myth: Hard Work Beats Depression
Depression affects nearly one in six people at some point in their lives, so folk remedies and half-truths about this common illness abound. One such idea: throw yourself into work and you'll feel better. For a mild case of the blues, this may indeed help, but depression is a different animal. Overworking can actually be a sign of clinical depression, especially in men.

Myth: It's Not a Real Illness
Depression is a serious medical condition -- and the top cause of disability in American adults. But it's still confused with ordinary sadness. Biological evidence of the illness can be seen in brain scans, which show abnormal activity levels. Key brain chemicals that carry signals between nerves (shown here) also appear to be out of balance in depressed people.

Fact: Men Fly Under the Radar
A depressed man, his loved ones, and even his doctor may not recognize depression. That's because men are less likely than women to talk about their feelings -- and some depressed men don't appear sad or down. Instead, men may be irritable, angry, or restless. They may even lash out at others. Some men try to cope with depression through reckless behavior, drinking, or drugs.

Myth: Depression Is Just Self-Pity
Our culture admires will power and mental toughness and is quick to label anyone who falls back as a whiner. But people who have clinical depression are not lazy or simply feeling sorry for themselves. Nor can they "will" depression to go away. Depression is a medical illness -- a health problem related to changes in the brain. Like other illnesses, it usually improves with appropriate treatment.

Fact: Anyone Can Get Depressed
Poet or linebacker, shy or outgoing, anyone from any ethnic background can develop depression. The illness is twice as common in women as in men, but it may be that women are more likely to seek help. It's often first noticed in the late teens or 20s, but an episode can develop at any age. Tough personal experiences can trigger depression, or it may develop out of the blue.

Fact: It Can Sneak Up Slowly
Depression can creep up gradually, which makes it harder to identify than a sudden illness. A bad day turns into a rut and you start skipping work, school, or social occasions. One type, called dysthymia, can last for years as a chronic, low-level illness – a malaise that silently undermines your career and relationships. Or depression can become a severe, disabling condition. With treatment, many feel substantial relief in 4-6 weeks.

Myth: Help Means Drugs for Life
Despite the buzz about a "Prozac Nation," medication is only one of the tools used to lift depression. And asking for help does not mean you'll be pressured to take prescription drugs. In fact, studies suggest that "talk" therapy works as well as drugs for mild to moderate depression. Even if you do use antidepressants, it probably won’t be for life. Your doctor will help you determine the right time to stop your medication.

Myth: Depressed People Cry a Lot
Not always. Some people don't cry or even act terribly sad when they're depressed. Instead they are emotionally "blank" and may feel worthless or useless. Even without dramatic symptoms, untreated depression prevents people from living life to its fullest and takes a toll on families.

Fact: Family History Is Not Destiny
If depression appears in your family tree, you're more likely to get it too. But chances are you won't. People with a family history can watch for early symptoms of depression and take positive action promptly, whether that means reducing stress, getting more exercise, counseling, or other professional treatment.

Myth: Depression Is Part of Aging
Most people navigate the challenges of aging without becoming depressed. But when it does occur, it may be overlooked. Older people may hide their sadness or have different, vague symptoms: food just doesn't taste good anymore, aches and pains worsen, or sleep patterns change. Medical problems can trigger depression in seniors and depression can slow recovery from a heart attack or surgery.

Fact: Depression Imitates Dementia
In seniors, depression can be the root cause of memory problems, confusion, and in some cases, delusions. Caregivers and doctors may mistake these problems for signs of dementia, or an age-related decline in memory. Getting treatment lifts the cloud for the majority of older people with depression. Psychotherapy is particularly useful for people who can't or don't want to take medication.

Myth: Talking Makes Things Worse
People were once advised not to "dwell on" problems by talking about them. Today, there's evidence that guided discussions with a professional can make things much better. Different types of psychotherapy help treat depression by addressing negative thought patterns, unconscious feelings, or relationship troubles. The first step is to talk to a mental health professional.

Fact: Positive Thinking May Help
The old advice to "accentuate the positive" has advanced into a practice that can ease depression. It’s called cognitive behavioral therapy (CBT). People learn new ways of thinking and behaving. Negative "self-talk" and behavior is identified and replaced with more upbeat thoughts and a more positive mood. Used alone or with medication, CBT works for many people.

Myth: Teens Are Unhappy by Nature
Although many teens are moody, argumentative, and intrigued by "the dark side," prolongued sadness or irritability is not normal for teens. When unhappiness lasts more than two weeks, it may be a sign of depression which develops in about one in 11 teens. Other signs a teen may need help include: being constantly sad or irritable even with friends, taking no pleasure in favorite activities, or a sudden drop in grades.

Fact: Exercise Is Good Medicine
Very good studies now show that regular, moderately intense exercise can improve symptoms of depression and work as well as some medicines for people with mild to moderate depression. Exercising with a group or a good friend adds social support, another mood booster.

Myth: Depression Is Tough to Treat
The reality is most people who take action to lift their depression do get better. In a large study by the National Institute of Mental Health, 70% of people became symptom-free through medications -- though not always with the first medicine. Studies show the best treatment is combining medication and talk therapy.

Fact: It's Not Always Depression
Some life events cause sadness or disappointment, but do not become clinical depression. Grief is normal after a death, divorce, loss of a job, or diagnosis with a serious health problem. One clue of a need for treatment: the sadness is constant every day, most of the day. When people are weathering difficult times appropriately, they can usually be distracted or cheered up for short periods of time.

Fact: Hope for Better Days Is Real
In the depths of depression, people may think there's no hope for a better life. This hopelessness is part of the illness, not a reality. With treatment, positive thinking gradually replaces negative thoughts. Sleep and appetite improve as the depressed mood lifts. And people who've seen a counselor for talk therapy are equipped with better coping skills to deal with the stresses in life that can get you down.

17 Everyday Ways to Ease Depression


1. Let Your Pet Nuzzle Blues Away
Sometimes your pet really can be your best friend, and that's good therapy. When you play with him, you take your mind off your problems. And when you take care of him, you're focused on something outside yourself, which can be therapeutic.

2. Eat Smart to Lift Mind and Body
No specific foods treat depression, but a healthy diet can be part of an overall treatment plan. Build your meals and snacks around plenty of fruits, vegetables, and whole grains.

3. Choose Foods to Boost Your Mood
Some studies say omega-3 fatty acids and vitamin B12 may ease the mood changes of depression, especially for people who may not get enough of these nutrients. Fatty fish like salmon, tuna, and mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood is a good source of B12, but vegetarians can get it in fortified cereals, dairy products, and supplements.

4. Try Low-Fat Carbs for a Pick-Me-Up
Carbohydrates raise your level of the brain chemical serotonin, which enhances your sense of wellbeing. Go for low-fat options like popcorn, a baked potato, graham crackers, or pasta. Carbs from vegetables, fruit, and whole grains are even better choices -- they also give you fiber.

5. Drink Less Caffeine
Do you really need that third cup of coffee? Anxiety often happens along with depression. And too much caffeine can make you nervous, jittery, or anxious. While scientists haven't found a clear link between caffeine and depression, cutting back on it may help lower your risk for the condition and improve your sleep.

6. Treat Your Aches and Pains
When you hurt, it's hard to stay in a good mood. Work with your health care team to treat your depression and your pain.

7. Work Out to Change How You Feel
Exercise works almost as well as antidepressants for some people. And you don't have to run a marathon. Just take a walk with a friend. As time goes on, move more until you exercise on most days of the week. You'll feel better physically, sleep better at night, and boost your mood.

8. Choose an Exercise You Enjoy
If you don't like to run, you won't last long training for a 10k race. But you will stay with an exercise plan you like. You can take walks, go golfing without a cart, ride a bike, work in your garden, play tennis, or go swimming. The important thing is to pick something you like. Then you'll look forward to it and feel better when you do it.

9. Exercise With Others for Support
Connections with other people can help you overcome the sluggish, lonely feelings of depression. Join an exercise group or work out with a friend. You'll stay in touch and have support to keep yourself on track.

10. Be Sure You Get Enough Sunlight
Do you feel more depressed during darker, cold months? You may have seasonal affective disorder (SAD). It's most common in the winter, when there's less sunlight. You can treat SAD with light therapy, antidepressants, and talk therapy.

11. Explore Your Creativity
Painting, photography, music, knitting, or writing in a journal are all ways you can explore your feelings and express what's on your mind. The goal isn't to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.

12. Make Time for Mindful Relaxation
Stress and anxiety can add to your depression symptoms and make it harder to recover. Learn to relax and you can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, warm bath.

13. Get Involved in Your Community
When you spend time with people or causes you care about, you can regain a sense of purpose. And it doesn't take much to get started. You can volunteer with a charity. Or join a discussion group at the library or at church. You'll feel good about yourself when you meet new people and do new things.

14. Keep Friends and Family in Your Life
The people who love you want to support you. If you shut them out, they can't. If you let them in, you'll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with your partner. You may find it helps to talk about your depression. It feels good to have someone listen.

15. Get the Sleep You Need
Depression makes it hard to get good rest. Some people sleep too much. Others can't fall asleep easily. As you recover, relearn good nighttime habits. Start by going to bed and getting up the same times each day. Use relaxation techniques to help you drift off. Quality shut-eye makes your mind and body feel better.

16. Avoid Alcohol and Drugs
They can slow your recovery from depression or stop it in its tracks. They can also make the condition worse and keep antidepressants from working well. If you have a problem with substance abuse, ask for help now. You'll have a far better chance of getting past depression.

17. Stick to Your Treatment
Exercise, a healthy diet, and other good habits may help you feel positive about your life. But they won't replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about harming yourself, get help right away. And never stop or change your treatment without discussing it with your doctor.

Tuesday, November 8, 2016

Brain Foods That Help You Concentrate


Ginseng, Fish, Berries, or Caffeine?
Listen to the buzz about foods and dietary supplements, and you'll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.
But do they really work? There's no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Caffeine Can Make You More Alert
There's no magic bullet to boost IQ or make you smarter -- but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.

Sugar Can Enhance Alertness
Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking, and mental ability.
Have too much, though, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory without packing on the pounds.

Eat Breakfast to Fuel Your Brain
Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

Fish Really is Brain Food
A protein source linked to a great brain boost is fish -- rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts and Chocolate
Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.
Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Add Avocados and Whole Grains
Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries Are Super Nutritious
Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.

Benefits of a Healthy Diet
It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs. Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.

Vitamins, Minerals, and Supplements?
Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Get Ready for a Big Day
Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee.

Saturday, November 5, 2016

What You Should Know About Bipolar Disorder


What Is It?
Sometimes called manic depression, bipolar disorder causes extreme shifts in mood. People who have it may spend weeks feeling like they're on top of the world before plunging into a deep depression. The length of each high and low varies greatly from person to person.

What the Depression Phase Is Like?
Without treatment, a person with bipolar disorder may have intense episodes of depression. Symptoms include sadness, anxiety, loss of energy, hopelessness, and trouble concentrating. They may lose interest in activities that they used to enjoy. It’s also common to gain or lose weight, sleep too much or too little, and even think about suicide.

When Someone Is Manic?
During this phase, people feel super-charged and think they can do anything. Their self-esteem soars out of control and it’s hard for them to sit still. They talk more, are easily distracted, their thoughts race, and they don’t sleep enough. It often leads to reckless behavior, such as spending sprees, cheating, fast driving, and substance abuse. Three or more of these symptoms nearly every day for a week accompanied by feelings of intense excitement may signal a manic episode.

Bipolar I vs. Bipolar II?
People with bipolar I disorder have manic phases for at least a week. Many also have separate depression phases, too.
Those with bipolar ll have bouts of major depression, but instead of full manic episodes, they have low-grade hypomanic swings that are less intense and may  last less than a week. They may seem fine, even like the “life of the party,” though family and friends notice their mood changes.

What's a "Mixed Episode"?
When people with bipolar disorder have  depression and mania symptoms at the same time, or very close together, this is called a manic or depressive episode with mixed features.  This can lead to unpredictable behavior,  such as taking dangerous risks when feeling hopeless and suicidal but energized and agitated.  Mood episodes involving mixed features may be somewhat more common in women and in people who develop bipolar disorder at a young age.

What Are the Causes?
Doctors don’t know exactly what causes bipolar disorder. Current theories hold that the disorder may result from a combination of genetic and other biological -- as well as environmental -- factors. Scientists think that brain circuits involvedin the regulation of mood, energy, thinking, and biological rhythms may function abnormally in people with bipolar disorder, resulting in the mood and other changes associated with the illness.

Who Is at Risk?
Men and women both get bipolar disorder. In most cases, symptoms usually start in people who are 15-30 years old. More rarely,  it can begin in childhood. The condition can sometimes run in families, but not everyone in a family may have it.

How It Affects Daily Life?
When it’s not under control, bipolar disorder can cause problems in many areas of life, including your job, relationships, sleep, health, and money. It can lead to risky behavior. It can be stressful for the people who care about you and aren’t sure how to help or may not understand what’s going on.

Risky Behavior
Many people with bipolar disorder have trouble with drugs or alcohol. They may drink or abuse drugs to ease the uncomfortable symptoms of their mood swings. Substance misuse also may be prone to occur as part of the recklessness and pleasure-seeking associated with mania.

Suicidal Thinking
People with bipolar disorder are 10-20 times more likely to commit suicide than others. Warning signs include talking about suicide, putting their affairs in order, and doing very risky things. If the person has a plan to commit suicide, call 911 or help them get to an  emergency room immediately.

How Doctors Diagnose It?
A key step is to rule out other possible causes of extreme mood swings, including other conditions or side effects of some medicines. Your doctor will give you a checkup and ask you questions. You may get lab tests, too. A psychiatrist usually makes the diagnosis after carefully considering all of these things. She may also talk to people who know you well to find out if your mood and behavior have had major changes.

Which Medicines Treat It?
There are several types of prescription drugs for bipolar disorder. They include mood stabilizers that prevent  episodes of ups and downs, as well as antidepressants and antipsychotic drugs. When they aren’t in a manic or depressive phase, people usually take maintenance medications to avoid a relapse.

Talk Therapy for Bipolar Disorder
Counseling can help people stay on medication and manage their lives. Cognitive behavioral therapy focuses on changing thoughts and behaviors that accompany mood swings. Interpersonal therapy aims to ease the strain bipolar disorder puts on personal relationships. Social rhythm therapy helps people develop and maintain daily routines.

What You Can Do?
Everyday habits can’t cure bipolar disorder. But it helps to make sure you get enough sleep, eat regular meals, and exercise. Avoid alcohol and recreational drugs, since they can make symptoms worse. If you have bipolar disorder, you should learn what your “red flags” are -- signs that the condition is active -- and have a plan for what to do if that happens, so you get help ASAP.

Electroconvulsive Therapy (ECT)
This treatment, done while you are “asleep” under general anesthesia, can rapidly improve mood symptoms of  bipolar disorder. It uses an electric current to cause a seizure in the brain. It’s one of the fastest ways to ease severe symptoms. ECT is often a safe and effective treatment option for severe mood episodes when medications have not led to meaningful symptom improvement. It’s a safe and highly effective treatment.

Let People In
If you have bipolar disorder, you may want to consider telling the people you are closest to, like your partner or your immediate family, so they can help you manage the condition. Try to explain how it affects you and what you need. With their support, you may feel more connected and motivated to stick with your treatment plan.

Concerned About Someone?
Many people with bipolar disorder don't realize they have a problem or avoid getting help. If you think a friend or family member may have it, you may want to encourage them to talk with a doctor or mental health expert who can look into what’s going on and start them toward treatment. Be sensitive to their feelings, and remember that it takes an expert to diagnose it. But if it is bipolar disorder, or another mental illness, treatment can help.

Friday, November 4, 2016

Quitting Tobacco: 14 Simple Tips for the First Hard Days

Smoking causes cancer, breathing problems, heart attacks, and stroke. Secondhand smoke causes asthma and breathing problems. Support groups, nicotine replacement therapy, and other medications can help you quit. But of course, it will be a hard days at first.

Don't worry, here are 14 simple tips to fight on the first hard days: 

1. Sip Cold Water and Eat Small Meals
Sipping cold water through a straw can help replace the act of sucking on a cigarette. It also releases dopamine, a feel-good brain chemical that can help ease bad moods, research shows.
Eating small meals can also help you get past the urge to smoke. Choose lean, healthy foods to avoid weight gain

2. Note Instant Rewards
You don't have to wait long to begin enjoying the benefits of a smoke-free life. Keep a written list of the good things as you begin to notice them. They might include feeling in control, saving money, smelling better, tasting food more vividly, and feeling more energetic. When the urge to smoke strikes, look at your list as a reminder of what you've gained from quitting.

3. Brush Your Teeth Often
One of the instant perks of quitting is that your mouth tastes better and your breath smells better. Brush often. That way, you'll be less inclined to light up a cigarette and foul that clean, fresh mouth.

4. Avoid Alcohol
Drinking it is one of the most common things that makes people go back to smoking. Here's why. Alcohol breaks down self-restraint, and that can erode your commitment to quitting. Many people also associate the act of drinking with smoking, so it may trigger you to light up.

5. Find Your Own No-Smoking Zones
When the urge to smoke strikes, go somewhere you can't light up -- a movie, the library, or a store for example. The more distracting the place is, the easier it will be to ride out cravings.

6. Remember Your Reasons for Quitting
Write down a list of all your reasons to stop smoking. Make copies and post them wherever you spend time -- in the kitchen, at the office, beside the bathroom mirror. Put them where they are easy to see, so you're reminded wherever you go. Some ex-smokers say they found it useful to put photos of family and loved ones alongside their reasons.

7. Be Active Every Day
Exercise offers a powerful distraction from cravings. When your body is active, it sends out natural chemicals that help your mood and ease your stress. Walking is one of the easiest exercises for most people. Choosing a few different activities might help you stay motivated, though. Set aside time to be physically active every day -- especially in the first month after you've quit smoking.

8. Fill Your Calendar
During the first few weeks after you kick the habit, fill your days with things you want or need to do. Make plans to eat meals with family or friends, and try to steer clear of smoking temptations. The busier you are, the more distracted you'll be from the urge to smoke.

9. Put Something Else in Your Mouth
Part of the urge to smoke is having something in your mouth. In place of a cigarette, pop in sugar-free chewing gum, hard candy, or a healthy snack when you feel like you want to light up. Be sure to have something with you at all times. If you're concerned about gaining weight, stick with low-calorie options.

10. Secure a Lifeline
Ask someone to be there for you when you need support. The best choice is a friend who is also a former smoker. But anyone who cares for you and wants you to quit smoking can help when times get tough.

11. Limit Caffeine
Caffeine helps some people get going in the morning and stay alert when they're tired. But it makes others feel tense, jittery, and stressed. Breaking your nicotine addiction can boost those effects. If caffeine makes you jumpy or anxious, cut back on it.

12. Be Alert to Bad Moods
Negative emotions -- stress, anger, frustration -- are another common reason people go back to smoking. Bad moods happen to everyone, and chances are you'll feel more than your fair share of them during the first few weeks of quitting. Find ways to distract yourself. Get together with friends or do something else you really enjoy.

13. Avoid Troublemakers
Although friends and family should be supportive, they aren't always. Some people might feel threatened by your decision to quit. They might even try to undermine your best efforts. If you sense that there are people like this in your life, avoid them. If that isn't possible, sit them down and tell them why quitting is so important to you. Ask for their support.

14. Be Patient and Stay on Track
Once you make it through the first 2 weeks, you're on your way to a lifetime free of nicotine addiction. But be prepared in case you falter. Remember: One lapse doesn't mean you've failed. Just consider what went wrong. Then think up ways to prevent the same problem from happening again.

5 Reasons to Enjoy An Apple A Day


Can an apple a day really keep the doctor away? For thousands of years, many cultures have valued apples for their medicinal properties. Now, modern-day research has confirmed many health benefits associated with apples. In fact, there are hundreds of published papers showing why apples are a true superfruit.

Here are 5 reasons to enjoy an apple (or two!) today:
  1. They’re Nature’s Perfect Snack. A large apple is the perfect portion-controlled portable pick, with 115 calories and 5 grams of filling fiber. It’s a good source of vitamin C and contains no fat, sodium or cholesterol. Though not all apples are nutritional twins, they’re all a natural source of health-promoting phytonutrients, including plant-based antioxidants. Leave the skin on and you’ll score even more nutrition perks; the skin is where two-thirds of the fiber and beneficial antioxidants are found. What’s more, they’re not just for snacking. They’re ideal for sauces, entrees and desserts. One of my favorite ways to enjoy them is in this Apple Pear Crisp.
  2. They May Cut Your Cancer Risk. Studies show that apples may provide protection against certain types of cancer. Peer-reviewed research indicates that apples may reduce the risk for oral, esophageal, larynx, lung, colon, breast, ovary and prostate cancers.
  3. They Can Help Whittle Your Middle. Enjoy an apple or two a day and you might just avoid an apple shape (where extra weight settles in the abdomen). That’s because apples contain filling soluble fiber and ursolic acid, a natural compound that has been found to boost fat-burning. Researchers from the University of Rio de Janeiro found that women who added three apples per day to their diet lost more than two pounds in 10 weeks – a greater loss than dieters who didn’t add apples.
  4. They’ll Boost Your Brain. Apples are natural brain boosters. Researchers from Cornell University found that nutrients in apples may protect brain neurons against oxidative damage, which contributes to neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. Scientists believe that a particular apple compound called quercetin may be responsible for this protective effect. Another study of people with moderate-to-severe Alzheimer’s disease revealed that enjoying 8 ounces of apple juice daily resulted in a 27% improvement in mood and behavioral symptoms.
  5. They’ll Help You Breathe Easier. The antioxidants in apples may help protect the lungs against the oxidative damage that’s associated with asthma, bronchitis and emphysema. In one study, women who reported eating apples during pregnancy reduced the risk of asthma and wheezing in their child at age five.

Saturday, March 5, 2016

Recipe: Quick Vegetarian Pasta e Fagioli


This Italian-American classic combines small pasta shapes, such as ditalini, with canned tomatoes and diced celery, carrots, and onion to make a thick stew. Save your Parmesan rinds in the freezer to add flavor to broths like the one here. This version of pasta and beans is thick, like a stew. To thin it, use a little extra broth.

Ingredients
1 tablespoon extra-virgin olive oil
3 celery stalks, diced medium
2 carrots, diced medium
1 small red onion, diced medium
2 garlic cloves, minced
Coarse salt and ground pepper
1 sprig oregano
1 can (28 ounces) diced tomatoes
2 1/2 cups low-sodium vegetable broth
1 Parmesan rind (optional), plus 1/4 cup shaved Parmesan for serving
1 cup small pasta, such as ditalini
1 can (15.5 ounces) cannellini beans, rinsed and drained

Directions
  1. In a medium heavy pot, heat oil over medium. Add celery, carrots, onion, and garlic; season with salt and pepper. Cook, stirring occasionally until vegetables are soft, 9 minutes.
  2. Add oregano, tomatoes, broth, and Parmesan rind (if using). Increase heat to high and simmer rapidly until liquid thickens slightly, about 5 minutes.
  3. Add pasta and cook, partially covered, until tender, around 10 to 15 minutes.
  4. Add beans and cook until warmed through, about 3 minutes.
  5. To serve, remove rind and sprinkle with shaved Parmesan.