Miss Julia's Guide to Healthy Living

Help ~ My Sink is Full of Hair! - Causes of Hair Loss in Women

2012-01-02T08:38:00.000-08:00

Have you noticed more hair in your comb, brush and sink lately? Well, you are not alone.

Society loves a full head of beautiful hair on a female. As women age, however, so does the hair and, depending upon heredity, lifestyle, diet and disease, hair becomes gray, brittle, and, in some cases much thinner. Fortunately, women today can do something about all of these conditions and maintain a more youthful appearance much longer. Probably the most devastating hair problem for women is thinning and balding. The gray can be colored; conditioners can restore suppleness, but no easy fix is available for significant hair loss. It is important to first isolate the cause of hair loss before making the decision to do something. Causes can be determined by a physician and may include one or more of the following:

1. Heredity: From both parents, propensity for hair loss can be inherited and, unfortunately, is a permanent condition.
2. Stress/Anxiety: Life-changing events, such as divorce or death, as well as career and financial difficulties can take their toll on hair growth. Fortunately, the condition is temporary and will dissipate as the cause does.
3. Disease: Certain diseases (e.g., Diabetes, Lupus) will cause hair loss. Again, once treatment has begun and the disease is under control, the hair loss can reverse itself. Drugs for diseases can cause hair loss as well, and, again, once the drug is stopped, hair usually returns.
4. Diet/Exercise: A bad diet, lack of exercise, and lack of hydration can cause hair loss to accelerate beyond the normal (normal being 100 or so strands a day). Again, this can be reversed with a better lifestyle.
5. Skin and Scalp Infections: With treatment, hair loss will reverse.
6. Menopause: Many women experience increased hair loss with the onset of menopause – this too may be permanent. There are two types of permanent hair loss in women. The first is patterned, in which hair is lost on the top of the head but remains intact on the back of the head. The other is non-patterned, where hair loss occurs throughout the head and, eventually, leads to a bald appearance.

Dependent upon the type, there are several, although limited, options. There are hair loss products on the market specifically for women. This is important, because male products are not advised and can, indeed, be dangerous. These products will slow the hair loss process and may stimulate some regrowth. Wigs are now fashion accessories, and even women with normal hair often have several. This is a fortunate societal trend for sufferers of hair loss.

Surgical procedures are available and are effective for patterned hair loss, because hair from the back of the head can be transplanted to the thinning frontal areas. These options are expensive and not covered by health insurance. However, a low-cost way of treating hair loss is by using Provillus.

Provillus is an oral supplement, which works to block DHT, a form of testosterone that is responsible for 95 percent of hair loss. It also works to stimulate the scalp and bring dead follicles back to life. You can use Provillus as a preventive supplement, starting the program before hair loss becomes severe, or you can use it after DHT has already begun to take hold of your hair and scalp. You can get it at http://www.provillus.com. Hair loss treatment is an individual choice.

Women whose moods and happiness are affected by hair loss should do something about it. Women who are in the public eye and who feel the need to be as attractive as possible should do something about their thinning hair. Isolate the cause and develop a plan of action.
For more information visit: Solutions to Hair Loss

Enjoy Holiday Eating ~ Without Gaining Weight

2011-11-21T10:03:00.000-08:00

Tips for Healthy Holiday Eating
When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 5 – 12 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you enjoy all the treats of the holidays by maintaining healthy eating and lifestyle habits throughout the holiday season and beyond.

Moderation is the Key

Most traditional foods can be made low fat. However, in reality, during this time most foods are prepared with an extremely high fat content. For example - turkey is very lean without the skin, and gravy can be made without fat. Potatoes that are served without butter and gravy are very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert by adding whipped cream. I dare to say that most of us live in the world of ‘high-fat, high-calorie’ holiday meals. Rather than give up your favorite treats (even with the added fat and calories), have them in sensible amounts. Portion control is a major factor in healthy eating as well as weight control. Check serving sizes and calorie counts on packages to avoid eating more than you should. Remember, everything in moderation and portion control.

Don’t Forget Exercise

Even though the holidays are here, don't forget about exercise. You can keep weight off during the holiday season by staying active and burning off extra calories. And please understand, exercise does not have to be some formal program or some gym membership, it can be very simple. You should plan a walk after meals, this is great time to un-wind while saying good-bye to those extra calories; take the stairs at work, park a bit farther from stores when you shop (consider safety when shopping at night and always be aware of your surrounding), and take a few walks around the mall before you begin shopping.

Plan Ahead

Plan ahead so you can enjoy the holidays with less stress, more energy, and a great mood. During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

Remember to have alcohol in moderation. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid or limit eggnog, as each glass can have up to 300 calories.

Be flexible with your holiday eating, one extreme meal won't ruin your diet, just don't remain off-tract for too long. Try to balance your calories over a few days and don't let that one extreme meal set you back.

Plan ahead, eat well, stay flexible, stay active and enjoy the holidays in good health.

Follow this link to create your own Weight Loss/ Weight Management Plan ~ Eat to Live Don' Live to Eat

Enjoy the Holidays ~~

Miss Julia

JuliaGrayOnLine.com

GET HEART HEALTHY ~ STAY HEART HEALTHY

2010-01-09T09:39:00.000-08:00

One important way to manage heart disease and maintain heart health is to make healthy lifestyle choices. Heart disease is one of the most serious health issues affecting American men and women today. As we get older it becomes harder to stay in good health. Consider these lifestyle changes to help you maintain good heart health:

• Control your blood sugar, blood pressure and cholesterol levels. High blood sugar levels can damage vital organs including your heart. High blood pressure makes it hard for your heart to work properly and bad cholesterol can clog your blood vessels.
• Eat more fruits , vegetables, beans and whole grain.
• Stay active. Build up to exercise sessions of 30-60 minutes several times a week.
• Maintain a healthy weight.

DASH to Good Health ~ Controlling Your Blood Pressure
High Blood Pressure is common in people with heart disease. The centers National Institute for Health have created DASH (Dietary Approach to Stop Hypertention). This is a diet that helps lower your blood pressure with healthy eating and lifestyle changes. The plan includes which foods to eat for heart health, recipes to make tasty and nutritious meals and exercise tips for any age or fitness level.

Get Active
Exercise is another important part of a heart healthy lifestyle. When you exercise, your body releases endorphins that help reduce stress and promote a sense of well- being. Exercise can also help lower your ‘bad’ cholesterol, raise your ‘good’ cholesterol, improve your blood sugar control and reduce your blood pressure. Here are some ways to get more active throughout the day:

• Leave the elevator and make more trips up and down stairs.
• Choose a parking spot that’s further away than usual.
• Walk together with a friend.
• Use part of your lunch break at work to walk for 10 minutes.
• Play active games with your kids or grandkids.

Heart Health for the Whole Family
When it comes to heart health, what is good for you is good for the whole family including the very youngest members. By teaching your children, grandchildren and other young family members the importance of eating well and getting regular physical activity, you will help them develop healthy habits for a lifetime.

Let them see you eating healthy nutritious snacks and enjoying outdoor activities. Invite them to join you. Show young children how to clean fruits and vegetables and combine them into salads. Teens can learn to make simple healthy dishes such as pasta, vegetables and baked or broiled chicken and fish.

Try to engage in activities that they enjoy so that won’t think of exercise as a chore. Go on outings such as hiking, swimming or bike riding.

Heart Health for a Lifetime
It does not matter how young or old you are. Whatever your age, you need to take action to protect your heart. Do remember to consult your doctor before beginning any diet or exercise program.

For more information visit: Help in Lowering Your Blood Pressure and Cholesterol

To Your Continued Health and Success!
Miss Julia

JuliaGrayonLine.com

HOW TO EAT WELL AND STAY HEALTHY ON A BUDGET

2010-01-08T00:01:00.000-08:00

In these time of soaring gas prices and rising grocery and medical bills, many find it impossible to make ends meet. With a little ingenuity and planning you can eat well and maintain a healthy life style while still watching the dollars.

The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.

Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.

Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.

• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.

• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).

• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.

Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)

• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.

• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.

• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…

• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.

• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)

• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.

Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:

• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.

• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.

• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).

• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.

Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.

Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:

~ Do a five minute warm-up of regular walking

~ Continue with a period of faster walking that will raise your heart rate

~ Take a five minute cool-down period of regular walking

~ Stretch after walking

If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.

Eating well, staying healthy and keeping fit really is possible, even on a budget.

To Your Continued Health and Success!
Miss Julia

QUIT SMOKING ~ It’s Worth It!

2010-01-05T10:27:00.000-08:00

Quit Smoking ~ It's Worth It!
Whether this is your first time or your tenth time trying to quit, it really is worth it. Research shows that smoking causes disease in nearly every organ of the body. Smoking is linked to diseases such as leukemia, cataracts, pneumonia, and cncers of the cervix, lung, kidney,, pancreas, and stomach. Lung cancer alone claims the lives of more women than any other cancer. So as you can see, it is well worth your while to quit once and for all.

Why is it so Difficult to Quit?
If you have tried to quit smoking before or you know someone who has, have you ever wondered why it is so hard? This is because smoking is not only a habit, it is an addiction.. Those who have tried to quit before become very irritable when they do not have a cigarette to puff on. This irritability is a result of nicotine withdrawal. The nicotine makes your body to crave for more of it and this makes you keep smoking.

Environmental Triggers
If smoking has become a routine for you, you probably find that there are certain things that you associate with having a cigarette. These may be things like when you have a cup of coffee or a drink of wine or beer, or after lunch or dinner. You may also feel the need to have a cigarette first thing in the morning. You may also be triggered to smoke when you are around with others who are smoking. Smoking routines create instructions to the brain telling you that you are suppose to smoke at specific times. So, if you tell yourself it is time to quit smoking expect to meet a lot of resistance from your body.

The Benefits of Quitting
20 minutes after quitting your blood pressure drops and the temperature in you hands and feet rises. 8 hours after quitting the carbon monoxide in your blood drops to normal. 24 hours after quitting your chance of having a heart attack goes down. 2 days after quitting you can taste and smell things better. 2weeks to 3 months after quitting you have better circulation and your lungs are working better. 1 to 9 months after quitting, coughing, sinus congestion, fatigue and shortness of breath decrease; your lungs start to function better, lowering your risk of lung infections. 1 year after quitting your risk for heart disease is half that of a smoker’s. 5 years after quitting your risks of having a stroke is the same as someone who doesn’t smoke. 10 years after quitting your risk of dying from lung cancer is half that of a smokers, 15 years after quitting your risk of heart disease is now the same as someone who doesn’t smoke. All-in-all you will have the chance to live a longer, healthier life.

Making the Commitment/Creating a Plan
You must make a commitment to yourself. List reasons why you want to quit. If you are health conscious do this for yourself , your family, your children. You will definitely need the support of your family and friends. Here are some tips to help you with your plan:

• Plan and write down a start date
• Remove cigarettes and ashtrays from your surrounding
• Do not permit anyone to smoke in your house
• Choose people around you that will encourage you and who are not smokers themselves
• Learn ways to distract yourself ~ avoid the ‘smoking triggers’
• Understand that you may be faced with setbacks so expect them and be prepared.
• Consider the use of a stop smoking aid. There are several on the market such as inhalers, patches , gums and nasal sprays.

Quitting will most likely take a lot of hard work and effort on your part. Your decision to quit now is one of the most important decisions that you will make this year. For more information visit: Assitance in Quitting.

To Your Continued Health and Success!
Miss Julia

How to Set Goals for the Coming Year ~ Get SMART!

2010-01-04T06:10:00.000-08:00

As the New Year is upon us, most of us tend to experience that sudden burst of motivation as resolutions force us to examine our lives. Many of these resolutions include everything from losing weight to working out more to stop smoking to spending more time with the family and the list goes on. Sadly though, many of our New Year's resolutions are short-lived and we find ourselves right back at the same book, the same chapter and on the same page of our lives from the year before. If you are like most people, your intentions are good and you really, really want to do it this time. To increase your chances for success consider these recommendations for goal-setting......

1. Choose the Right Resolution for the Right Reason ~ You really need to give some thought to what you want and why you want it - what is this particular resolution about anyway? Is this something that you want to do for you 'or' are you doing because.... - Well, whatever the reason you must be specific. You must define your goal - say it or write it down. For example: instead of saying "I will exercise more" ~ you would be more specific by saying " I will walk 30 minutes 3 times a week" (OK, I will walk for 30 minutes on Sunday, Wednesday and Friday).

2. Create a Plan ~ Now that you have set your goal you must create a plan for how you intend to accomplish that goal. You have to identify the exact steps that you plan to put into motion to get to where you want to be. With any reasonable plan, you will most likely make significant progress as you move closer to your goal.

3. Stay on Track ~ Reaching your goal may not be easy; it probably will not happen overnight; it most likely will require some discipline on your part. Do what you need to do to stay on track. Create a "To Do List" or some kind of daily action plan.   If you need outside help ~ get it! Consider working with someone that can motivate you like a really good friend or a personal trainer.

Whatever your goals for the coming year or for goals at any point in time in your life you must ~Know What You Want and you have to know How to Get There ~ and you must be Smart about it...

GET SMART !

S ~ Be Specific. Be exact and specific about what you want to accomplish. Rather than saying "I'm going back to school this year," say "I am going to today to sign up for XYZ college." Or instead of saying "I want to eat healthier," say "I will begin go eat four fruits and vegetables every day."

M ~ is for Measurable. It is much easier to know if you are successful, if your goals include specific guidelines, such as "for an hour each day" or three times per week."

A ~ be Action -Oriented. Your goals should include actions you can take and behavior changes that you can make.

R ~ is for Reasonable. Just take small steps at first. One little baby step at a time and then build on your successes.

T ~ is for Time. Whatever your goal may be it should be set in a framework of how much can I do this, how often do I need to do this, how long will it take for me to do this. All in the essence of time.

Putting all of these things together with a little 'get-up-and-go' on your part you will surely be able to accomplish the goal that you have set for yourself.   How about this: Instead of saying "well I am gonna try and walk a little bit more this year" ~ Say -- "I am going to start walking three times a week on Sunday, Wednesday and Friday beginning January 3rd.

To Your Continued Health and Success !
Miss Julia

So You've Decided to Lose Weight ~ Now What?

2010-01-02T13:35:00.000-08:00

Why do you want to lose weight in the first place? Is it to look good or fit in that new dress or pair of jeans or to turn heads at the next class reunion? Why do you really want to lose weight? Have you considered that being overweight is also a hazard to your health? Most people really do not understand the risks of being overweight. While looking good or fitting into that new pair of jeans is certainly a benefit this should not be your sole reason for losing weight. Overweight and obesity kills thousands of people every year.

Overweight and obesity are problems that continue to get worse in the United States. This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.

The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few. So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.

Do 'Not' Go on A 'Diet'

The first thing most people think of when losing weight is 'going on a diet'. No, No , No. 'Diets' are temporary fixes. You should think of losing weight as a 'permanent lifestyle change'. You will probably need to learn new and wiser eating skills and re-arrange your mind set. Consider the last time you went on a 'diet'- you were probably miserable, right? This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on. If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to. Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food. These lifestyle changes then become a part of your 'normal'.

Losing Weight and Becoming Healthier
With so much conflicting information in the media most people are not provided with the truthful facts about losing weight and becoming healthier. With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact: You are either gaining fat, or losing fat; there is no in-between. Well, duuh you say. OK, consider this. How many times have you justified binging because you came to a road-block? or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday". You know the deal. So what did binging do for you? You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.

Have you thought about (up until now) how much you consume each day? Many overweight people eat thousands of extra calories and fat without even realizing it. It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming. You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.

Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on. Some of these can be very effective in your weight loss program. Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program.

Finding and Implementing Your Weight Loss Program

There are many weight loss plans and programs on the market today. Do your research and find the one that is best for you. Many programs today are more flexible than they once were. You will want a program that gives you some control rather than a one-size-fits-all program that imposes rigid demands.

Keep in mind also that your weight loss program should also include some type of physical exercise. You might consider this as the 'fun' part of your program. Consider joining a gym or working out with friends. Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.

Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment. How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge. In fact, for some people it will just be down right tough. Remember, it takes time, practice and support to change lifetime habits. And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set. However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.

Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)

To Your Continued Health and Success !
Miss Julia

How To Survive the Holidays and Other Special Occasions ~ Your Guide to Healthy Eating All Year Long~

2009-12-25T00:01:00.000-08:00

The holiday season is a special time to gather with friends and family, but as we know the holidays can play havoc on your wallet, your nerves and your waistline. While this is a time for celebrations and watching and attending sports events it can also be quite stressful. And many times stress leads to overeating or over indulging. During stressful times the key is planning and preparation ~ this goes for the holidays and any other special occasions throughout the year.

While there are many mouthwatering meals and tempting appetizers at the center of these occasions, you don't have to avoid all of your favorite foods to eat healthy. The key is to choose a variety of healthy foods and limit your portion sizes. Here are some tips to help you stay within your guidelines:

Have a snack ~ Eating a healthy snack before the party will keep you from overeating.
Plan Ahead ~ See what the food options are before you start eating then make a mental note of what you want to eat and how much you will eat.
Move away from the Buffet~ After you fix your plate, move away from the table - chatting with friends can often cause unconscious 'grazing'.
Enjoy the Flavor of the Dishes ~ Slow down - eating slowly and enjoying the flavors can reduce your chances of overeating. Remember it takes your stomach about 20 minutes to realize that it is full.
Trim it Down ~ Eat smaller portions and trim off extra skin and fat from meats.
Contribute Healthy Dishes ~ Bring a healthy dish to the party and you can feel good about eating your healthy contribution and sharing it with others.
Practice Portion Control ~ You can eat a wider variety of foods including your favorites by controlling the amount you eat.
Drink plenty of Water ~ Water is a no-calorie beverage that will keep you full.

Whether you are the party giver or the party goer - Plan ahead; get your shopping done early, stay active and maintain your cool ~ this will help control your stress. Also you must enjoy yourself; get caught up in the festivities, the decorations, the music the people and yes even the food (but the food on your terms!)

And finally, stay active; staying active will help you burn the excess calories. Exercise is central to your overall health, especially during the holidays and other special occasions when calorie laden food is all around. Maintain an exercise plan to avoid gaining weight between Thanksgiving and Christmas and those other special times of the year.

"Eat to Live Don't Live to Eat"

Your Continued Health and Success!
Miss Juilia

JuliaGrayOnline.com

How to Improve Your Eating Habits and Manage Your Weight ~

2009-12-24T07:40:00.000-08:00

You can improve your eating habits tremendously by making the right choices and doing things just a bit differently. Healthy eating and an active live style can also reduce your risk of becoming overweight and obese which increases your risk for developing other chronic health conditions such as heart disease, high blood pressure, stroke and many forms of cancer.

Consider These Tips for Healthy Eating

Consider Starting your Day with Breakfast ~ Breakfast fills up your "empty tank" ~ also known as "breaking the fast". Breakfast gets you going after a long night without food.. Eating breakfast will give you better endurance, strength, and concentration throughout the day.
Eat a Variety of Foods. Please don't feel like you have to give up things that you really like and enjoy-such as hamburgers, french fries, hot dogs and ice cream. Understand you just have to be smart about how much you eat of these and how often you eat them. Your body needs nutrients such as fats, carbohydrates and proteins as well as vitamins and minerals. You can get these nutrients from a variety of different foods but you must balance your food choices to stay on a healthy course.
Whole Grains, Fruits and Vegetables (Must Haves!!) ~ These foods give you energy, they also give you vitamins, minerals and fiber and quess what? ~~ They taste good too.. Try foods like brown rice, or whole-wheat bread. Strawberries, bananas, blueberries and melons are fantastic tasting fruits. These fruits and vegetables are amazing in salads or on a sandwich. And remember they come in a variety of forms ~ fresh, cooked. frozen, canned, dried. So, no excuses not to eat your veggies and fruits.
Watch You Portion Control ~ A portion is the amount of food a person eats. Portions and servings are different. A serving is a specific amount of food, and it is probably smaller than you may think. Check out these examples:

A serving of meat is two to three ounces this is roughly the size of the palm of your hand, a deck of cards or an audiocassette tape.
A serving of fresh fruit is one medium piece and that would be about the size of as baseball.
A serving of cooked pasta, rice or cereal is 1/2 cup or half a baseball or a rounded handful.
A serving of nuts is 1/3 cup, or a level handful.
A serving of peanut butter is two tablespoons or abut half the sixe of a golf ball

Eating the right amount of food at each meal is just as important as eating the right foods. Consider these other tips to improve your eating habits.

~ If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~ Instead of drinking soda drink water or other calorie-free drinks.
~ If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~ Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~ Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~ Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~ Try grilling and roasting instead of frying.
~ And remember ` Don't Skip Breakfast'.

Remember the saying "Eat to Live ~ Don't Live to Eat" ~

To Your Continued Health and Success ~
Miss Julia

JuliaGrayOnLine.com

Seasonal Health Tips ~

2009-11-30T11:43:00.000-08:00

NOVEMBER is National Alzheimer's Disease Awareness Month.
One person develops Alzheimer's disease every 70 seconds. And 50 to 70 percent of people with dementia-major loss of memory and other cognitive abilities-have Alzheimer's. Although there is no cure, there are treatments that can help with symptoms. To learn more, visit www.alz.org

DECEMBER is Safe Toys and Gifts Month.
Toy-related injuries sent more than 170,00 children younger than 15 to the hospital in 2007. So remember safety when picking holiday gifts for children. Choose durable toys that won't break into sharp pieces or choking hazards. Check the Consumer Product Safety Commission website for recalls of unsafe toys. Visit www.cpsc.gov

JANUARY is Glaucoma Awareness Month.
People ages 60 and older are at increased risk of developing glaucoma, a group of eye disease that can cause blindness when left untreated. If you are 60 or older, talk with you doctor about glaucoma screening. To find out if you have other risk factors for glaucoma visit www.nei.nih.gov/glaucoma

To Your Continued Health and Success!
Miss Julia

Heavy Menstrual Periods? Blame It on your Thyroid.

2009-11-27T00:01:00.000-08:00

Your Thyroid Gland and the hormone that it produces regulates everything from your metabolism to your digestion. Because many symptoms usually slowly creep up on you, it is very common not to realize that there has been a change in your energy level, memory, menstrual periods and skin texture. Menstrual periods can vary from woman to woman; changing hormone levels can cause a variety of symptoms which may result in heavy menstrual periods. If you are experiencing any of the fore stated problems and especially heavy menstrual periods then you need to consider that there may be a problem with your thyroid. Getting timely treatment of your thyroid gland is essential to maintain optimum health. Some women may feel the worst of it, yet some others may feel the very least of it.

One of the most noticeable changes that occur during the onset of menopause is visible changes in occurrence of periods. Many women experience less regular periods; some have a lighter menstrual flow than normal; others face a heavier flow and may bleed a lot for many days. Women, who have had previous problems with heavy menstrual periods and cramps, will usually find marked relief from these symptoms, when menopause starts. But if your menopause time is far away as you are if you are in your thirties or even below that age then this is the gray area for you. With that said consider that your thyroid gland might not be functioning well and may be the culprit of your problems.

During heavy menstrual periods with severe pain, one more noticeable symptom is the repeated occurrences of ‘hot flashes’, which is a sudden feeling of heat in the upper part or all of a woman’s body. Face and neck become extremely flushed. Flashes can be as mild as a light instant blush or it can be severe enough to wake you from a sound sleep (also called night sweats). Most flashes usually last between 30 seconds but can last as long as 5 minutes.

The Thyroid Gland controls your entire body's metabolism. That means that your weight, your hair, your skin, your sex drive, your menstrual periods, all sorts of things that go on in your body depend on the proper functioning of your Thyroid Gland.

There are supplements that can rectify the malfunctioning of your thyroid gland and keep you healthy without any negative side effects. These supplements contain natural ingredients to help get your thyroid back in action and treat the symptoms related to thyroid disorders.

As always consult with your doctor regarding any supplements that you decide to use; especially if you are taking other medications.

For more information: Help for your Thyroid

To Your Continued Health and Success !
Miss Julia

JuliaGrayOnLine

Mother Nature Can Help You Quit Smoking

2009-11-20T00:01:00.000-08:00

Mother Nature Can Help You Quit Smoking. Today, it is well known that smoking is a habit that invites nothing but grief, not only to oneself but also to all the surrounding people. With this raising awareness, more and more people are genuinely trying to quit smoking. Some find it easy and some find it terribly difficult – depending upon the degree of addiction and their own will power. The good news is that Mother Nature can effectively support you in this daunting task. Quit Smoking – The Natural Way.

The reason for the high rate of failure of quit smoking plans is that most people hate the withdrawal symptoms that follow – such as depression, craving for nicotine, anxiety attacks, irritability, body ache, lack of sleep, interference with body functions (mostly when the person was in habit to go to the toilet or sleep only after lighting a cigarette) and so on. Some of the most popular herbal quit smoking aids are described here. Choose one or a combination of two or more and get rid of this deadly habit.

You could take the advice of homeopaths and herbal doctors (ayurvedic doctors) to help you decide which combination works best for you. You could also buy the herbal products that are already available on the market. These are used as patches on the skin and hence are very easy to use.

1. Gotu Cola – this is an herb that literally clears the head and improves the sharpness of the brain. It is particularly beneficial in the quit smoking process as it fights anxiety attacks and increases the level of concentration.

2. Avena Sativa – this is an herb that has been used to fight serious drug addictions (such as opium) with great success for centuries. This herb too, prevents anxiety attacks and reduces the craving for and dependency on many harmful substances.

3. Garcinia cambogia – one of the side effects experienced during quit smoking process is sudden weight-gain. This could be because people feel depressed and substitute the smoking habit with that of eating. Garcinia cambogia is classified as a citrus and is an excellent appetite suppressant. At the same time it raises the rate of the metabolism thereby increasing the rate of burning fat. This means a double bonus – reducing the compulsion to eat and reducing the weight.

There are many other wonder herbs that can help with your quit smoking plans. Some of these are bayberry, ginger root, eucalyptus, skullcap and safflower. Let nature help you quit smoking today.

Stop Smoking the Natural Way

"Doctor I Have a Question" ~ How to Talk to Your Doctor ....

2009-11-17T06:33:00.000-08:00

Waiting in your doctor's office can become a bit unsettling. Especially if you came with a specific problem or concern (as in, this is not your routine/yearly check up)

As you flip through old magazines or view the latest health news, you are probably worrying about what is wrong and what is going on with you. You are probably aggravated because it's past your appointment time and you haven't been called yet. And finally, you're called in, have your vital signs taken and placed in a room. Then, when the doctor comes in the visit seems to fly by, it seems that you have only minutes to explain your symptoms and concerns. And after you explain your symptoms, the doctor may quickly write a prescription or order a test; so you have the prescription filled and you go and get the test ~ but you still have questions and concerns that you thought about but did'nt ask.

Here are some tips for talking with your doctor:

~ Make a list of concerns and questions - take them with you to your appointment.
Review these questions while you are waiting to be seen. Use this time to review your list and organize your thoughts.

~ Describe your symptoms clearly and briefly.
Tell your doctor when the symptoms started, how they make you feel,what you may be doing when the symptoms start what makes them better etc.

~ Tell your doctor what over-the-counter medicines you are taking such as vitamins, herbal products or any other supplements.

~ Don't be embarrassed about sensitive issues. Chances are your doctor has heard it all before...
You also need to be honest with your doctor about your diet, physical activity, if you smoke, your drug or alcohol use and your sexual activity. And please mention if you are being treated by other doctors. - withholding information can be harmful.

~ When you are given medicines and other treatments make sure you understand how to take the medicine
Understand what to do if you miss a dose and if there are any foods or activities that you should avoid while on the medication. Find out how long the medication or treatment will last. Ask about the side effects; if it's covered by your insurance, are there genetic substitutes. Your pharmacist can also help answer questions regarding medications.

~ If your doctor orders tests, be sure to ask how to find out about the results as well as the dangers and/or side effects of the tests. Make sure you get all instructions as to how to prepare for the tests and any do's or dont's regarding the test(s)

If you need to, bring a family member or friend to your appointment; that person can take notes as well as provide moral support and can help you remember what was discussed.

Understand everything before you leave the doctor's office. If you do not understand something, ask to have it explained again.

Knowing how to talk to your doctor or the nurse or any other health care professional will help you get the information you need - when you need it and will help you make the most of those often 'short' doctor visits.

STAY INFORMED ~ YOU DESERVE TO KNOW.

To Your Continued Health and Success!
Miss Julia

JuliaGrayOnLine.com

STRESSED OUT? Stress Can Affect Your Health~Learn What to Do About It...

2009-11-11T07:08:00.000-08:00

If you are feeling stressed out lately, join the crowd. With today's hectic lifestyles it seems to become harder and harder to stay calm and relaxed. Not only do our everyday activities stress us out but many of us are dealing with other peripheral factors such as illnesses and family problems. If you happen to be a woman, well then - how many hats do you wear? Spouse, mother, friend, caregiver, co-worker, cook, housekeeper, household business manager, soccer mom, single mom; not to mention the other activities and organizations that you may be a part of ~~~ and the list goes on!

With all that we have going on in our lives, finding ways to 'de-stress' may seem impossible. However, it is very important to find ways to relax ~ your health depends on it.

Women's Reactions to Stress
While we all deal with stressful things like job issues, disagreements with spouses, traffic and other issues, there has been research to show that women handle stress in a very unique way ~ women 'tend' and 'befriend'.
~ Tend: Women protect and care for their children and other loved ones.
~ Befriend: Women seek out and receive social and emotional support (you know the girlfriend that you can call and just bear your soul to..)

We have also learned that our bodies produce certain chemicals that are believed to promote these responses. Oxytocin which has a calming effect during stress and the hormone estrogen, which boosts the effects of oxytocin. Just a Note: Men on the other hand have high levels of testosterone during stress which blocks the effects of oxytocin and causes hostility, withdrawal and anger (that explains it ladies).

How Stress Affects Your Entire Body
Understand that we all have stress at times. We may have short term stress with everyday events such as making time for errands, planning meals, dealing with homework, running late for work; this kind of stress generally makes us feel worried or anxious.

And then there are other times where we may be facing long-term stress such as chronic disease, life-threatening illness, disability and even divorce. These very stressful events may affect our health on many different levels.

Both short-term and long-term stress is very real and can also increase your risk of other health problems such as depression. Research continues to identify the serious effects of stress on our bodies. Stress tends to trigger changes in our bodies and is very likely to make us sick or make the problems we already have much worse.

Look at These Problems that may be Triggered by Stress ~~
- Depression
- Anxiety
- Weight gain or loss
- Problems sleeping
- Lack of energy
- Headaches
- Less sexual desire
- Heart problems/High Blood Pressure
- Stomach Problems
The list goes on....

Stressful Life Events
Any change in our lives can be stressful, even some of happiest events (like having a baby or getting a new job) can be stressful. According to Holmes and Rahe Scale of Life Events 1967, listed below are some of life's most stressful events. You have probably experienced one or more of them in your lifetime.
- Marriage
- Birth of a child
- Death of a spouse
- Divorce
- Spending time in jail
- Death of a close family member
- Marital separation
- Personal illness or injury
- Retirement

Stress Will Make You Sick if You Let It
As women we tend to carry more than our share of stress. Most of the time we are not even aware of our stress levels. We must learn to listen to our bodies so that we can know when stress is affecting our health. Here are some tips to help you manage and handle your stress.

RELAX (easy said, right?) It's important to unwind. Find 'your' best way to relax. You might try deep breathing, meditation, getting or getting a massage. Other ways include listening to soothing music or reading a book; just find whatever works for you.

MAKE TIME FOR YOURSELF (Some 'ME' Time)It's important to take care of yourself. Regardless of how busy you are or think you may be try to set aside at least 15-30 minutes each day (schedule it in your PDA or Daytimer); take a bubble bath, take a walk, call a friend ~ just sit with you eyes closed and meditate; talk to your Heavenly Father.

SLEEP
Sleeping is a great way to help both your body and your mind.

EAT HEALTHY
Fueling up on fruits, vegetables and whole grains is the way to go.

GET MOVING
Physical activity not only help relieve your tense muscles, but helps your mood as well.

TALK TO FRIENDS
Friends are good listeners. Having someone that will allow you to talk freely about your problems without being judgmental really does a world of good. True friends will also remind you that you are not alone.

GET PROFESSIONAL HELP IF YOU NEED IT
Believe me, it's OK. Talking to a therapist can help you work through stress and also help you find better ways to deal with problems. Many times there may be underlying issues that you are not aware of.

WRITE DOWN YOUR THOUGHTS
Have you ever sent an email to a friend about the terrible day that you had or how the kids are driving you crazy or you just can't get your spouse to understand why you need a new dining room table? Did you feel better afterward? OK then, get a pen and paper and start writing down what's going on in your life. Many people find that keeping a journal is a great way to get thinks off their chest and to help them work through everyday issues.

HELP OTHERS
Helping others can help you. Volunteer with church and community activities.

AVOID UNHEALTHY WAYS OF DEALING WITH STRESS
This includes using drugs, drinking too much, smoking or overeating.

DON'T BE AFRAID TO SAY NO
When it comes to things like work and family, decide what you can really do. Set limits for yourself and others. Don't be afraid to say 'NO' to requests for your time and energy.

Step Back, Relax, Refresh ~ Maintain a Healthy Balance~Don't Let Stress Control Your Life.

To Your Continued Health and Success!
Miss Julia

JuliaGrayOnLine.com

Shea Butter as a Moisturizer and Emollient

2009-10-30T00:01:00.000-07:00

Shea butter is natural fat extracted from fruit of the shea tree. It is especially known for its cosmetic properties as a moisturizer and emollient. Shea butter is a popular ingredient in many products.

It is so safe that shea butter is edible. It can be consumed in foods and is also used in the manufacture of chocolate as a substitute for cocoa butter. The two kinds of shea butter available are unrefined certified organic and chemically refined. Unrefined shea butter is processed without chemicals. The chemically refined shea butter is bleached, heated, and solvent extracted using a petrol-chemical. Purist claim the chemically refined version lacks the healing properties found in unrefined organic shea butter.

Shea butter is also a known for its anti-inflammatory properties. It is also used for treating skin conditions such as burns, rashes, fading scars, eczema, severely dry skin, and in reducing the irritation of psoriasis. Shea butter provides some natural UV sun protection although the level of protection varies and should not be relied on.

Shea butter is available in many expensive moisturizing skin products. It is also used in high quality hair conditioners to add moisture in dry hair, and reconditioning split ends. This butter has been used for centuries by the people of Africa to moisturize and protect their skin from sun, wind, heat and salt water. Shea Butter is also used as hairdressing to moisturize a dry scalp and encourage hair growth. It is also used to hold hairstyles and lightly relax curls.

One of the richest emollients available, scarcities of the supply of shea butter results in an erratic market price Shea Butter is frequently used in massage to create a frictionless surface on the skin, allowing for therapeutic deep tissue work. It also acts as excellent base for the addition of medical and cosmetic ingredients. It is a key ingredient in the most reputable beauty products and soaps, only recently gaining recognition in the United States in products like Revitol. Shea Butter can actually help stimulate collagen production in the skin, making it very effective in helping to reduce wrinkles, burns, and scars.
The anti-inflammatory properties of Shea butter have been studied for medical use. It has been found to be useful in cases of arthritis and in cases of rheumatism. Shea butter has also been studied as a nasal decongestant by application to the inside of the nostrils. It can also be helpful in cases of eczema and dermatitis and can help reduce skin bruising and soreness.

For more information learn how this Revolutionary Product can work for you.

To Your Continued Health and Success!
Miss Julia

JuliaGrayOnLine.com

How Resveratrol Can Enhance Your Weight Loss Program

2009-10-27T09:12:00.000-07:00

Resveratrol and Weight Loss

Resveratrol Antioxidants and Weight Loss: A Good Pairing?The golden rule in weight loss is pretty simple: take in fewer calories than you expend in exercise. However, as any dieter will tell you, it’s far from easy. Americans spend billions of dollars a year on weight loss supplements, exercise programs and other diet aids—and still we can’t seem to win the battle of the bulge—even when we get desperate enough to try risky surgery or fad diets.

Recently a new product has come to light that may help people trying to lose weight stay on the healthy end of the spectrum: Resveratrol Select, which is unlike many diet supplements in that it uses a combination of natural and herbal ingredients designed to help the body stay healthy while losing weight. How? By mimicking certain aspects of the Mediterranean diet.

Studies have shown that part of America’s war with weight lies in the uniquely modern American combination of stressful lifestyle and fast-food consumption, and that the Mediterranean diet and lifestyle seem to be more conducive to healthier weight levels and longevity. In fact, much as been made on the news in recent months of the purported “French Paradox,” (how the French eat a high-fat diet, enjoy rich desserts, drink wine and still have better cardiovascular health than the rest of us).

One of the biggest differences between the American and French diet seems to be the wine consumption, and red wine (a staple on most Mediterranean tables) contains one of nature’s most powerful antioxidants, resveratrol, which is a key ingredient in Resveratrol Select.

In addition to wine, resveratrol is also found in grape skins, blueberries, cranberries and other plants, and recent animal and in vitro studies indicate that it can have a positive effect on helping to maintain healthy cholesterol levels, supporting insulin health and optimizing metabolic and immune pathways that protect cells and improve mitochondrial function. One capsule of Resveratrol Select includes as much resveratrol as 200 glasses of wine—without the added calories that alcohol can add to the waistline.

Consuming resveratrol alone isn’t enough to help with weight loss—so the manufacturers of Resveratrol Select also added a different type of antioxidant, Green Tea Extract (EGCG), which could make a big difference. Over time, green tea consumption helps increase metabolism, burn fat and reduce fat storage due to its caffeine and L-theanin content, which can be pivotal in helping to maintain energy for exercise.

Resveratrol Select combines these two powerful antioxidants with yet another energy boosting ingredient, Chromium, a niacin-based mineral that plays an important role in how the body uses insulin to burn sugars, carbohydrates, fats, and proteins for energy.

Although relatively new to the market, Resveratrol Select seems to be making a big splash, and many people are taking advantage of the free trial offer to see how well the product works for them.

The trial offer also includes two bonus tools to help with weight loss: an e-book with over 70 weight loss tips, and a weight loss visualization audio.Of course, consuming fewer calories while burning more is the most efficient form of weight loss, and it’s always a good idea to inform your doctor before taking a weight loss supplement, but this new combination herbal supplement is worth a look for those concerned about maintaining good health while losing weight.

For more information on Resveratrol Select’s free trial offer and bonus materials, follow this link to Healthy Weight Loss .

To Your Continued Health and Success!
Miss Julia

JuliaGrayOnLine.com

SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 4~Healthy Living During Menopause

2009-10-18T20:40:00.000-07:00

Improve Your Health Whether You Use Hormones or Not

There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones.

Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running or dancing. If you smoke, quit. Ask your doctor for help.

Eat healthy. Eat lots of whole-grain products, vegetables, and fruits. Choose foods low in fat and cholesterol. Get enough calcium to keep your bones strong. Before menopause you need about 1,000mg of calcium per day. After menopause you need 1,500mg per day. If you drink alcohol, limit it to no more than one drink per day.

Control your weight. Ask your doctor what a healthy weight is for you. Talk with you doctor and get regular checkups.

Discuss bone health. Ask if you're getting enough calcium and vitamin D. Get a Bone Density Test if you are older than 65, or if your doctor says you have a high chance of Osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.

Have your blood pressure, cholesterol, and blood sugar checked. Have a breast exam and a breast x-ray (mammogram)

Researchers used to think that thin women have the worse menopausal symptoms. But researchers are now finding that the opposite is true ~ the heavier the woman, the worse some menopausal symptoms, such as hot flashes or night sweats, actually are.

Who should NOT take hormone therapy for menopause ~

Women who

think they are pregnant
have problems with vaginal bleeding
have had certain kinds of cancers (such as breast and uterine cancer)
have had a stroke or heart attack
have had blood clots
have liver disease

Just remember menopause is a normal change in you life. You can feel better by learning all you can about menopause and by talking with your doctor about your health and your symptoms. If you want to treat your symptoms, he or she can teach you more about your options and help you make the best treatment choices.

Part 1 - What's it all About Any?

Part 2 - Treatments for Menopause

Part 3- Practical Ways to Help Your Symptoms

Part 4 ~ Healthy Living During Menopause

To Your Continued Health and Success!

Miss Julia

SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 3 ~ Practical Ways to Help Your Symptoms

2009-10-18T18:45:00.000-07:00

In this article we will discuss ways other than hormone treatment that can help your menopausal symptoms.

OTHER WAYS TO HELP YOUR SYMPTOMS

Hot Flashes ~ A hot environment, eating or drinking hot or spicy foods, alcohol, or caffeine, and stress can bring on hot flashes. Try to avoid these triggers. Dress in layers and keep a fan in your home or workplace. Regular exercise might also bring relief from hot flashes and other symptoms. Ask your doctor about taking an antidepressant medicine. There is proof that these medicines can be helpful for some women.

Vaginal Dryness. Use an over-the-counter vaginal lubricant. There are also prescription estrogen replacement creams that your doctor might give you. If you have spotting or bleeding while using estrogen creams, you should see your doctor.

Problems Sleeping~ One of the best ways to get a good night's sleep is to get at least 30 minutes of physical activity on most days of the week however, avoid a lot of exercise close to bedtime. Also avoid alcohol, caffeine, large meals, and working right before bedtime. You might want to drink something warm, such as herb tea or warm milk. Try to keep your bedroom at a comfortable temperature. Avoid napping during the day and try to go to bed and get up at the same times every day. Natural sleep aids are also available.

Memory Problems~ Ask your doctor about mental exercises you can do to improve your memory. Try to get enough sleep and be physically active.

Mood Swings~ Try to get enough sleep and be physically active. Ask your doctor about relaxation exercises you can do. Ask your doctor about taking an antidepressant medicine. There is proof that these can be helpful. Think about going to a support group for women who are going through the same things as you, or consider counseling to talk through your problems and fears. Share with a trusted friend.

These practical methods along with the help and advise of your health care professional should help you through this time.

Stay tuned for Part 4 ~ Healthy Living During Menopause

Part 1 -"What's it All About Anyway"

Part 2- "Treatments for Menopause"

Part 3- "Practical Ways to Help your Symptoms"

Part 4 ~ "Healthy Living During Menopause"

To your Continued Health and Success

Miss Julia

juliagrayonline.com

Surviving Menopause (Who Turned Up the Heat?) Part 2~ Treatments for Menopause

2009-10-18T00:01:00.000-07:00

TREATMENTS FOR MENOPAUSE
Overview
For many women, symptoms may go away over time without any treatment. Treatments include prescription drugs that contain the hormones estrogen and progesteron that your ovaries stop making around the time of menopause; as well as natural treatments such as herbal, or plant-based products.

HORMONE THERAPY
Hormone Therapy can contain the hormone estrogen alone or estrogen with the hormone progestin (for a woman who still has her uterus). Estrogen therapy is usually taken by pill, skin patch, as a cream or gel, or with an intrauterine device (IUD) or vaginal ring.

How estrogen is taken will depend on its purpose. For example, a vaginal ring or cream can ease vaginal dryness, leakage of urine or vaginal or urinary infections however, it does not relieve hot flashes. If you are trying to prevent bone loss, you should speak with your doctor about treatments other than hormone therapy to treat your bones.

Benefits and Risks of Hormone Therapy

Benefits- Hormone therapy can help with menopause by:

reducing hot flashes

treating vaginal dryness

slowing bone loss

decreasing mood swings and depression

DO NOT use hormone therapy to prevent heart attacks, strokes, memory loss, or Alzheimer's disease.

Risks- For some women, hormone therapy may increase their chance of getting:

blood clots

heart attacks

strokes

breast cancer

gall bladder disease

If you decide to use hormones, use them at the lowest dose that helps and for the shortest time needed. Check with your doctor every three to six months to see if you still need them.

Because of both benefits and risks linked to hormones, every woman should think about these in regards to her own health and discuss these with her doctor. Long and short-term effects of hormone therapies on women's health is still being studied.

NATURAL TREATMENTS

Some women decide to take herbal, natural or plant-based products to help their symptoms. Some of the most common products include:

Soy - This contains phytoestrogens (estrogen-like substances from a plant). However, there is no proof that soy or other sources of phytoestrogens--really do relieve hot flashes. Any risks of taking soy, especially the pills and powders, are not known.

Other sources of phytoestrogens. Include herbs such as black cohish, wild yam, dong quai, and valerin root.

Bioidentical hormone therapy. Some women visit alternative medicine doctors to get a prescription for these products, which are made from different plant hormones that are like those in a woman's body. Each prescription is hand-mixed, and the dose can vary from patient to patient.

Make sure to discuss herbal products with your doctor. You should also tell your doctor if you are taking other medications to avoid any interactions with the herbal products.

Stay tuned for Part 3 ~ we will discuss Other Ways to Help your Symptoms.

Part 1- "What's it all About Anyway"?

To Your Continued Health and Success!

Miss Julia

juliagrayonline.com

Healthy Being LLC: Natural Health & Wellness Tips, News & Recommendations: Top 10 Foods Women Should Eat More Often (Fruits, Veggies, Fats, Omegas, Nuts)

2009-10-17T21:03:00.000-07:00

Healthy Being LLC: Natural Health & Wellness Tips, News & Recommendations: Top 10 Foods Women Should Eat More Often (Fruits, Veggies, Fats, Omegas, Nuts)

Menopause Symptoms and Memory Loss

2009-10-17T19:21:00.000-07:00

While you may experience the misery of hot flashes and mood swings as you enter menopause, one thing you can't blame on the "change" is memory loss.

In the latest study that exonerates menopause as a cause of impairing the ability to recall, Taiwanese researchers compared the memory of hundreds of women before they had any menopausal symptoms to their memory as they entered menopause.

They found the women who were going through the menopausal process scored as well or nearly as well on five different cognitive function tests. Results of the study are to be presented Oct. 4 at the American Neurological Association annual meeting in Toronto.

"When women go into peri-menopause, they don't need to worry about cognitive decline," said Dr. Jong-Ling Fuh, an attending physician at Taipei Veterans General Hospital and an associate professor of Yang-Ming University School of Medicine.

The researchers said the myth of memory loss during menopause is a perception some women have because as they went through menopause, they felt their memory wasn't as sharp as it had been before. Studies suggesting that hormone replacement therapy might protect against dementia strengthened that belief. However, a large study later found that in older women, hormone replacement therapy not only didn't help protect women from dementia, but could actually increase the risk.

To try to answer the question of whether menopause did have any effect on memory, Fuh and her colleagues studied nearly 700 pre-menopausal women living on a group of rural islands between Taiwan and China. The Taiwanese government restricted access to these islands until the 1990s, so the authors report that the study's population was nearly homogeneous, which would help rule out other potentially causative factors of memory loss.

The women were between the ages of 40 and 54. None of them had had a hysterectomy, and none took hormone replacement therapy during the study.

All took five cognitive tests designed to assess their memory and cognitive skills at the start of the study, and then again 18 months later.

During the study period, 23 percent of the women began to have symptoms of menopause.

The researchers then compared the memory of the women who had entered menopause to those who had not, and found very little difference. In four of the five tests, there were no statistically significant differences in the two groups of women.

Only on one test was the difference statistically significant, and that difference, said Fuh, was very slight. This test was designed to assess verbal memory and involved showing the women 70 nonsensical figures. Some of the figures were repeated during the test, while most were not. The women were asked whether they had seen the figure earlier.

"For women, menopause does not mean you'll develop memory loss," said Dr. Raina Ernstoff, an attending neurologist at William Beaumont Hospital in Royal Oak, Mich. As you're going through peri-menopause and experiencing symptoms like hot flashes, she said, you may feel lousy and have trouble sleeping, which might temporarily affect your cognitive skills.

"I don't think declining estrogen levels are what causes memory loss," said Dr. Steven Goldstein, an obstetrician/gynecologist at New York University Medical Center in New York City. "It's not like your memory is bopping along, doing fine and then takes this big dive during menopause, like bone density can."

Both Ernstoff and Goldstein said they weren't aware of many women who believed that menopause might cause significant memory loss. They also both felt that results from this group of women who were so homogeneous might not apply to different groups of women, such as those living in more industrialized society. And they both said that other factors that weren't studied could play a role in memory loss, such as hypertension, which can contribute to vascular dementia.

Ernstoff also pointed out that the education backgrounds can play a large role in memory loss. Fuh acknowledged the researchers did attempt to control the data for educational differences.

SOURCES: Jong-Ling Fuh, M.D., attending physician, Taipei Veterans General Hospital, and associate professor, Yang-Ming University School of Medicine, Taipei, Taiwan; Steven Goldstein, M.D., obstetrician/gynecologist, New York University Medical Center, and professor, obstetrics/gynecology, New York University School of Medicine, New York City; Raina Ernstoff, M.D., attending neurologist, William Beaumont Hospital, Royal Oak, Mich., and member, Alzheimer's Board of Detroit; Oct. 4, 2004, presentation, American Neurological Association, Toronto.

To Your Continued Health and Success!
Miss Julia

For more information visit: http://yournewlifeat50.com

Tips to Avoid Winter Skin Problems

2009-10-17T00:01:00.000-07:00

Don't let Winter weather pose a new 'wrinkle' for you during this Winter season. Protect your skin with these tips:

Shorten Your Showers. Frequent, long baths and showers can remove the lipids (fats/lubricants) which help retain skin moisture.

Moisturize. In the shower, use soaps with moisturizers or add oils t bath water. After your shower, pat dry and replenish moisture with an overall moisturizer.

Use Sunscreen. Casual sun exposure adds up over time, even in winter. Choose skin products with SPF 15 protection or add sunscreen to your routine.

Make Your House Skin-Friendly. Use a humidifier, especially in your bedroom while you sleep. Also, avoid exposure to cigarette and cigar smoke as they can accelerate the skin's aging process.

Stimulate, Exfoliate and Rejuvenate. Winter is a great time to pamper your skin. Scrub your face to remove old skin cells and use face creams with retinoids that can help reduce facial lines and wrinkles. Just don't overdo the scrubbing, too much can remove valuable natural lipids.

Please check with your Dermatologist to discuss your particular skin type and what may be the best recommendations for you to avoid the Winter 'doldrums' for Your Skin.

To Your Health !
Julia Gray, Licensed Practical Nurse
Your Personal Success Coach
Proud Member ~ My VM Team

Google Me ~~ Julia Gray Online

SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 1 ~ What's it all about Anyway?

2009-10-12T08:34:00.000-07:00

Menopause ~ The Change of Life. Consulting with your physician, educating yourself and staying informed are the best ways to help you through this time. This 4 part series will help y0u understand what is going on, how to understand the symptoms, what treatments are available (both hormonal and natural) and finally, how to survive and get through this very significant 'period' (no pun intended) in our lives.

WHAT'S IT ALL ABOUT ANYWAY?
Changes and Symptoms
Menopause is a normal change in your life (when your period/menstrual cycle stops). This is why this stage is called "the change of life."

During menopause your body will make less of the hormones estrogen and progesterone. This generally happens between the ages of 45 and 55. You may know that you have reached menopause when you have not had a menstrual cycle for 12 consecutive months (providing there are no other reasons for this change).

As you near menopause your body may start to exhibit symptoms from hormonal changes. The majority of these symptoms are normal. Unless you have other underlying health issues, most of these symptoms are natural and normal. However always consult with your physician if things don't feel 'quite right'.

SYMPTOMS OF MENOPAUSE ~ Every women's period/menstrual cycle will stop at menopause. Some women may not have any other symptoms. However, other women may experience any, all or a combination of the following symptoms:

Changes in your period/menstrual cycle ~ the time between periods and the flow from month to month may be different.
Spotting or Abnormal Bleeding ~ while this is a common occurrence during menopause, if you have not had a period in 12 months and you experience "spotting" you should report this to your doctor to rule out other significant conditions such as cancer.
Hot Flashes ~ This is the sensation of getting warm in the face, neck and/or chest.
Night Sweats and sleeping problems may lead to feeling tired, stressed or tense.
Vaginal Changes ~ The vagina may become dry and thin, this may cause sex and vaginal exams to be more painful. You also may develop more vaginal infections.
Thinning of your bones (also known as Osteoporosis) may lead to loss of height and bone fractures.
Mood Changes ~ mood swings may include depression and irritability.
Urinary Problems ~ such as leaking, burning or pain when urinating, or leaking when sneezing, coughing, or laughing.
Problems with concentration or memory.
Less interest in sex and changes in sexual response.
Weight gain or increase in body fat around your waist.
Hair thinning or loss.

Remember, you may have one or a combination of these symptoms. However, the one all of us will have is YOUR PERIOD WILL STOP!!!!! Stay tuned for Part 2 ~ Treatments for Menopause (Hormonal and Natural).

To Your Continued Health and Success,
Miss Julia

JuliaGrayOnLine.com

Prostate Cancer ~ Early Diagnosis is Key (We Love You Guys - Go Get Checked ~~PLEASE!!)

2009-03-16T16:35:00.000-07:00

FACT: More than one in six men will get Prostate Cancer in his lifetime. In the state of South Carolina alone, more than 3,300 men were diagnosed with Prostate Cancer in 2007. Studies also show that African-American men are more than twice as likely as any other ethnic group to die from Prostate Cancer. Experts believe that this is due to African American men being diagnosed with a more developed stage of the disease.

Dr. Augustine M. Boateng, board certified urologist explains that today, cancer of the prostate is the most common cancer in men over 50. Dr. Boateng further states that "fortunately, we have seen an increase in early prostate cancer diagnosis ever since the development of the PSA blood test. And listen guys, early detection is EXTREMELY IMPORTANT !!

The PSA is a blood test that measures the level of prostate-specific antigen (this is a prostate-produced chemical in your blood). Dr. Boateng explains that while it is normal to have a certain level of PSA in your bloodstream, elevated levels could indicate a prostate infection, enlargement of the prostate or cancer. If you do have unusually high PSA levels, your physician will perform certain other diagnostic exams to identify the cause.

PROSTATE CANCER SYMPTOMS
POINT ~ Early prostate cancer has no specific symptoms. Men with prostate cancer are often unaware of their condition.

REMEMBER ~ A PSA screening can detect prostate Cancer before symptoms appear. And early detection is essential for successful treatment.

Prostate cancer symptoms may include the following:

Urinary difficulty
Reduced or interrupted urine flow
Erectile dysfunction
Frequent pain in the lower back, hips or upper thighs
Frequent urination, especially at night
Pain or burning with urination
Blood in urine or semen

These symptoms may indicate other conditions as well as a benign (non-cancerous) enlargement of the prostate. Contact your doctor immediately if you should experience any of these symptoms.

Come on guys ~~ do it for us !!!

To Your Continued Health and Success !
Julia Gray, Licenced Practical Nurse

Google Me or Visit me online at JuliaGrayOnline.com

Why Women Hesitate To Call 911 During a Heart Attack

2009-02-28T09:21:00.000-08:00

Women too often hesitate to call 911 during a heart attack. This could be for any number of reasons, such as not believing they are really having a heart attack or just not wanting to raise a false alarm. Women must remember to never take a wait and see approach to a heart attack. The longer you wait the more damage a heart attack can cause. Take your symptoms seriously, because they are.

A recent CNN report states that women make other, often critical, mistakes that delay their treatment in these situations. Some women will downplay these symptoms, while others will self-diagnose themselves as having heartburn or other minor health issues.
These delays and mis-judgements can cost you your life. Don’t wait around for symptoms to worsen. Just call 911.

When emergency personnel arrive, clearly and completely describe your symptoms. For example, if your chest pain feels like someone just parked a car on your chest—tell them that exactly. If you have a unusual nausea or shortness of breath, tell them how unusual it is. If you have a family history of heart disease or if you have a history of heart attacks in your family, tell your paramedics about this as well.

All of this information is vital. By giving the paramedics a complete history of your symptoms, they can prepare emergency physicians and other medical personnel to provide you with the best treatment possible. This can save your heart and your life.

To Your Continued Health and Success!

Julia Gray, Licensed Practical Nurse

JuliaGrayonLine.com

RED DRESS ALERT! WOMEN ~~TAKE THIS TO HEART!

2009-02-15T14:10:00.000-08:00

Heart Disease is the number one killer of American women. Statistics show that it accounts for nearly one-third of all female deaths. That is six times as many deaths as is caused from breast cancer. Wake up ladies!

In 2004, in the state of South Carolina alone more than 144,00 women suffered from heart disease. In local communities more than 500-600 women a year are sent to hospitals with some form of heart disease.

Still we find that many women do not recognize heart attack symptoms. Many others simply delay calling for assistance (either because they don’t understand or they are just plain afraid); this puts their health and their lives in jeopardy.

As women, we need to know our unique heart attack symptoms. Please understand these can be quite different from a man’s. IF YOU EVEN THINK THAT YOU MAY BE HAVING A HEART ATTACK ~~ CALL 911 IMMEDIATELY, WITHOUT DELAY! Even if it is a false alarm, when your life is at stack this is the least of your worries.

Point to Remember ~ When thinking of heart attack symptoms, you may think of someone gripping their chest in pain or gasping for breath. You would be right - some of the time.

While chest discomfort may be the leading cause of heart attack in both men and women, in women it can feel a lot different than we would even expect.

OUR UNIQUE SYMPTOMS
Very often a woman’s heart attack feels like an uncomfortable pressure, squeezing, fullness or pain. It usually starts in the center of the chest, lasting for sometimes no more than a few minutes.

During a heart attack other areas of your upper body may experience discomfort as well. You could have pain in your arms, back, neck, lower jaw, or stomach. This may be accompanied by shortness of breath or other symptoms such as nausea or vomiting.

While chest discomfort may be the primary symptom, studies show that almost a third of all women experience no chest pain at all. Instead they experience shortness of breath, nausea and vomiting, stomach pain or pain in the lower jaw.

Of course these symptoms will vary from woman to woman; pain can come and go, it can either be mild or severe. The thing to know is that it is an unusual~ pain, different than one you have felt before. When this is the case call 911 or your local paramedics immediately.

LISTEN MY SISTERS ~~DO NOT HESITATE TO CALL!!

To Your Continued Health and Success
Julia Gray, Licensed Practical Nurse
JuliaGrayOnLine.com

Can Fast Food and Meat & Potatoes Really Equal Weight Loss?

2009-01-08T00:01:00.000-08:00

Fast Food
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.

Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.

But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.

Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.

Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.

Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.

Snack 1 banana 4 oz orange juice

Total: 1,739 calories; 56 g fat

Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.

For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.

Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.

Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries

A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.

Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.

Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.

Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.

Total: 1,530 calories; 51 g fat

Happy Eating !
Julia Gray
Proud Member My VM Team

Google Me ~ Julia Gray Online

What is Hypertension? Learn Why Nobody Can Ignore the "Silent Killer"

2008-12-31T15:46:00.000-08:00

What is Hypertension? Learn Why Nobody Can Ignore the "Silent Killer"
by Chris Cage ~ Ezine Articles Expert

What is hypertension? It's a condition known as the silent killer because it is responsible for
millions of premature deaths around the world every year. In this article, discover exactly what
hypertension is and how you can avoid it.

Basic Definition of Hypertension
Hypertension means high blood pressure i.e. blood pressure higher than normal. Although a few
people actually have low blood pressure (hypo-tension), many more have hypertension. This puts greater stress on the organs of the body and the arterial walls and can lead to increased risk of cardiac death, stroke and other life threatening conditions.

Normal Blood Pressure Range
Even doctors disagree a little on what is a normal blood pressure. In the United Kingdom, they
will advise that you should be at 140/90 or below. Other doctors say that you should aim to be
even lower than this and 120/80 is a normal blood pressure.

The first figure is systolic pressure (when the heart contracts) and the second is diastolic
pressure (when the heart releases). So a good normal blood pressure range to have is 90-119 systolic and 60-79 diastolic.

How To Measure Blood Pressure
So how do you know if you have hypertension or not? The best way is to get it measured. Although your doctor can do this for you, a lot of people have "white coat syndrome". This means that the reading they get when measured at the clinic is either too high or too low. Think about it- a doctor's clinic is not a normal situation is it?

I recommend you borrow or buy a home monitoring kit. This will allow you to take measurements when you wake, during the day and before going to bed.

How To Treat High Blood Pressure
Although some cases are simply down to genetics, the vast majority are due to lifestyle. The
first thing you can do is to cut down on salt (sodium) in your diet. Also increase potassium, which is found in fruits and vegetables.

There are also several other easy homemade or natural cures that you can try and you do not have to make major changes to your lifestyle. Treatment is easy and it can mean between 10 and 15 more years on your life.

Need to know everything there is about hypertension and how to lower your blood pressure? Get the info you need quickly and now, here: Hypertension Library.

Article Source: http://EzineArticles.com/?expert=Chris_Cage

To Your Health !
Julia Gray aka Miss Julia
Proud Member My VM Team
Google Me ~ Julia Gray Online

SOAKING UP THE SUN ~~BEWARE THE BURN!!

2008-07-11T20:49:00.000-07:00

Understanding the Effects of Tanning

Getting a nice tan may be tempting but care should be taken when lying in the path of the sun's rays. The severity of a sunburn depends on several factors including skin type and time of day. Some medications can actually make your skin more sensitive so check the label and ask your doctor.

The hours of 10:00am to 3:00pm are when the sun's ultraviolet (UV) rays are the strongest. Try to avoid excessive exposure during this time.

Choose the Right SunScreen

Use a sunscreen with a high sun protection factor (SPF). A minimum SPF of 30 is recommended. The higher the SPF, the more you will be protected. Remember to also apply sunscreen clothed skin since UV ray can penetrate most fabrics.

Dress Correctly
Wear a hat and sunglasses to protect the top of your head and eyes. Unprotected eyes are more susceptible to cataracts later in life.

Enjoy the Sun but continue to do the right things to protect your Skin..

To Your Health and Success ~~
Julia Gray, Licensed Practical Nurse
Proud Member My VM Team, My VMTeam Majic

Contributing Information from Healthy Tips Calendar 2008

HEALTHY MOUTH ~~ HEALTHY BODY

2008-07-05T18:37:00.000-07:00

Dental Health is Important to Your Overall Health
Recent studies show that there may be a link between bad oral health and other problems such as heart disease and diabetes. You can prevent these problems by making sure that your teeth and gums are at their healthiest.

Oral Health To Do's

Brush at least once a day (more if needed) for a minimum of 30 seconds to 1 minute using a soft bristle toothbrush. Make sure the brush is a size and shape that will easily allow you to reach your back teeth.
Floss when you brush. When you don't floss you are missing one third of your tooth surface.

Your teeth and gums depend on the nutrients that come from healthy foods such as fresh fruits and vegetables. Practicing good oral health includes eating a well balanced diet and getting regular dental check-ups every 3-6 months depending on the status of your oral health.

Also, quitting smoking is not just good for your lungs, it's good for your mouth as well. Tobacco is a major cause of gum disease, which can lead to tooth loss and oral cancer.

Close to Home and Personal
After visiting my dentist the other day - I learned that I have Periodontal Disease - Oh Wow!- Now, I am a nurse but I am not up to snuff in dental matters!!....After a very interesting conversation with my hygienist and dentist I felt compelled to alert others of the importance of paying attention to your oral health and of the risk, prevention and treatment of Periodontal Disease.

Periodontal Disease -- Are You at Risk~~~

Periodontal disease: Symptoms

Symptoms of early-stage periodontal disease (gingivitis) don't include pain and perhaps only involve some slight bleeding after brushing. In later stages (when other tissues supporting the teeth — and the gums — are affected), there may be pus between the teeth and receding of the gums.
Find out more about periodontal disease symptoms

Periodontal disease: Treatment

Removing tartar and plaque from tooth surfaces is the primary treatment for periodontal disease. For more serious cases, there are surgical options or bone grafting.
Get the facts on treating periodontal disease

Keep your mouth healthy with regular checkups and pro-active dental care (on your part).

To Your Health and Success!!
Keep Smiling :)
Miss Julia, Licensed Practical Nurse
Proud Member MyVMTeam ~~~MyVMTeamMajic

Information from Healthy Tips Calendar 2008 ; Internet Article Revolution Health (Periodontal Disease)

REDUCE YOUR RISK OF HEART ATTACK AND STROKE

2008-06-24T18:09:00.000-07:00

UNDERSTANDING THE THE RISK

Heart Disease is the No. 1 cause of death for men and women in the U.S. And, Stroke is the No 3 cause. This means it's important for you to do everything you can to reduce your risk and prevent a heart attack or stroke.

Learn about the things that increase your risk and take steps to make changes. Even if you've already had a heart attack or stroke, it's not too late to improve your health and prevent future damage to your heart or brain.

KNOW YOUR RISK

Your risk of a heart attack or stroke increases if you:

have high blood pressure
have high cholesterol

have a family history of heart attack, stroke, or heart disease
have had a heart attack or stroke
are overweight or obese
have diabetes
smoke

If you've already had a heart attack or stroke, then you know it's important to prevent having another one in the future. Lifestyle changes and taking medications can reduce your risk. It's important to make a treatment plan with your doctor and stick to it.

Personal and Close to Home ~~~
This past weekend Saturday and Sunday consecutively two of my dear friend's husbands had 'heart attacks'. It was very scary there for a while for all of us. These men are 55 and 58 (not very old in the scheme of things) One was dealing with extremely high blood pressure; the other, this was his 3rd heart attack and he had also undergone open heart surgery about 3 years ago. Both were diagnosed with a blocked coronary artery (arteries that service the heart).

What Happens

Over time, high blood pressure can damage your artery walls and cause them to harden and thicken.
Plague, which consists of cholesterol, fat, calcium and other substances, can build up in the damaged lining of an artery. Over time, it narrows and blocks the artery. As this plaque continues to build, the artery becomes narrower, harder and less flexible. This reduces blood flow to the artery.
Eventually, the plaque cracks. If this happens, platelets, which are particles in the blood, clump together on or near the crack and can form a clot, thus cutting off the blood flow to the heart or brain - thus leading to a heart attack or stroke.

WARNING SIGNS
Symptoms of a heart attack or stroke are not the same for everyone. Also signs of a second heart attack or stroke may be different from those a person experienced the first time.

HEART ATTACK SYMPTOMS

pain or discomfort in one or both arms, your back, neck, jaw or stomach
pain or discomfort in the center of your chest that lasts for more than a few minutes, or goes away and comes back
pressure, squeezing or fullness in the chest
shortness of breath
nausea, vomiting, cold sweat or dizziness

STROKE SYMPTOMS

sudden numbness or weakness in your face, arm or leg on one side of your body
trouble walking or dizziness
sudden confusion or trouble speaking
loss of vision in one or both eyes
sudden, severe headache

NOTE: Women's Symptoms May be Different
In addition to the symptoms listed above, Women may also experience such things as:
- unusual fatigue
- sleep disturbance and anxiety 'weeks' before a heart attack

Minutes Matter - Every Second Counts...
If you or a loved one or someone you know are experiencing the symptoms of a heart attack or stroke, have someone drive you or them to the nearest emergency room or in most cases CALL 911. Many people waste valuable time thinking the symptoms aren't serious, but it's important to take action as soon as your symptoms appear. About 50 percent of people who die from a heart attack die within one hour of the onset of symptoms. And, it's no different for stroke patients --every minute that passes increases your risk of serous brain damage or disability.

REDUCE YOUR RISK
10 Lifestyle Changes that You Can Make to Reduce Your Risk of a Heart Attack or Stroke.

1. Reduce High Blood Pressure. If you have high blood pressure, make a plan with your doctor to lower it. Work with your doctor to reduce your current blood pressure.

2. Reduce High Cholesterol. Talk to your doctor about lifestyle changes and medications that can help you get your cholesterol under control.

3. Lose Weight. If you have extra body fat --- especially around your waist--- your risk increases. Losing just 10 pounds can reduce your risk. Make sure to talk to your docor before beginning a wight loss or exercise plan.

4. Be Active. Start slowly and add minutes to your workout everyday. Try to make exercise part or your daily routine. If you have had trouble sticking to an exercise plan in the past, choose activities that you enjoy and recruit friends and family to join you. If you miss a day, don't be discouraged -- just start again the next day.

5. Control your Diabetes. Monitor your blood glucose. The American Diabetes Association recommends that your A1C (the test that measures your average glucose over two or three months) be below 7 percent.

6. Quit Smoking. If you smoke, your risk of having a heart attack doubles. But, after just 24 hours of quitting, your risk goes down. After one year, your risk is half that of a smoker, and after 15 years, your risk will be the same as that of a nonsmoker.

7. Avoid Excessive Alcohol Use. Limit your alcohol intake to one drink per day for women (two for men). One drink is equal to 12 oz of beer, 4 oz o wine, or 1.5 oz of 80-proof liquor.

8. Reduce Stress. High stress levels can contribute to heart disease. Take steps to reduce stress in your life, and consider practicing relaxation techniques, such as yoga or meditation or getting a periodic massage.

9. Eat a Healthy Diet. Talk to your doctor abut developing a plan to help you eat a diet high in fruits and vegetables, and low in sodium. Read nutritional labels on packaged food, and pay close attention to total fat, saturated fat, trans fat, cholesterol and sodium.

10. Talk Openly to Your Doctor. It's normal to experience anger, guilt or depression after having a heart attack or stroke. Your doctor can help.

For additional information and resources visits the Websites below:

- American Heart Association ~~ www.americanheart.org
- American Stroke Association ~~ www.strokeassociation.org

Information from Healthy Advise for You and Your Family - 2008 Healthy Advise Networks...

To Your Health & Success !
Miss Julia

JuliaGrayOnLine.com

WHY SLEEP MATTERS ~~ Are You Getting Enough?

2008-06-19T06:30:00.000-07:00

If you are not getting enough sleep (and many millions of us are not), you need to zero in on why this is happening and what you can do about it.

WHY SLEEP MATTERS
Some nights you feel like you never close your eyes. Or you fall asleep just fine, but then you wake up and watch the clock. If this sounds familiar, a good night's sleep regularly escapes you. This can mean more than just some next-day grogginess. Too little sleep that results in 'tossing and turning' can affect your health, relationships, and job, and can even put your safety (and those around you at risk).

Tossing and Turning
Not getting enough sleep doesn't just make you tired. It also:

decreases your ability to concentrate
decreases your reaction time
increases your memory lapses and forgetfulness
increases your likelihood of accidents and injuries
increases moodiness
increases your susceptibility to illnesses

BENEFITS OF SLEEP
While you may think of sleep as merely a time of rest, researchers have found it is actually an action-packed period when many processes vital to your health and well-being occur. New evidence, for instance shows that sleep is critical for helping you strengthen your memory and ability to think clearly. Sleep also affects mood and plays a pivotal role in the normal functioning of your body's endocrine and immune systems, which regulate the release of key hormones and help protect your body from disease.

IMPACT OF SLEEP LOSS
Too little sleep is found to be associated with a variety of serious health problems, including hypertension (high blood pressure), obesity, diabetes, heart disease, alcohol use, and depression. Being sleep-deprived can also result in difficulty concentrating and making decisions, as well as forming new memories.

Lack of sleep can damage your health in other ways as well. Drowsy driving is likely the cause of more than 100,000 police-reported car crashes and more than 1,500 deaths every year. Sleeping poorly costs employers in lost productivity and also increases the risk of workplace accidents.

LATE AT NIGHT AND 'EYES WIDE OPEN'?
Some Causes of Insomnia...

Stress and Anxiety
Depression
Using Stimulants (including over-the-counter and prescription medications)
Grieving over the loss of a loved one
Chronic Pain (caused by a medical condition)
A change in your environment
Sleep/Wake schedule interruptions
Medication side effects
Menstruation, pregnancy or menopause (in women)
A Change in your Schedule
Environmental noise
Extreme temperatures

SO, HOW MUCH SLEEP DO YOU NEED?
While sleep needs vary from person to person, to be fully alert the next day sleep experts recommend adults get 7 to 9 hours of sleep a night. However, the 'quality' of your sleep also counts. To be refreshing, your slumber needs to be continuous, not disrupted by repeated awakenings. You also need enough sleep to avoid sleep dept - this is the collective effect of not getting adequate sleep over time.

If sleepiness is interfering with your ability to carry out your daily activities, you probably need more shut-eye!

STATES AND STAGES OF SLEEP
While you are asleep, you usually pass through a repeating cycle of five phases of sleep: Stages 1,2,3,4 and REM (rapid eye movement-also know as 'dream sleep'). It takes 70-90 minutes to move through one cycle of sleep. Typically, you will have four to six cycles a night. At the end of each cycle you are nearly awake before beginning the cycles again.

Stage 1:
Light sleep, drifting in and out

Stage 2:
Helps refresh your body

Stage 3:
entering deep sleep; stages 3 and 4 are the most restorative cycles

Stage 4:
deep sleep, your body produces more cells and breaks down proteins; if awakened, you may feel groggy or disoriented

Stage 5:
REM (Dream Sleep) stimulates the parts of your brain used for learning; breathing is more rapid, irregular, and shallow; heart rate and blood pressure rise, males may develop erections.

IDENTIFYING A SLEEP PROBLEM
While everyone has occasional sleepless nights, you need to tell your doctor about it if you are having difficulty falling or staying asleep at least three times a week. Your sleeplessness may be a type of insomnia, but it could also be a symptom of an underlying medical condition or other types of Sleep Disorders

A GOOD NIGHT'S SLEEP -Ten Tips to Help You Sleep Better

Relax Before Bedtime. Train yourself to associate restful activities with sleep and make them a part of your bedtime ritual. Try a warm bath, deep breathing, guided imagery or reading.
Get Regular Exercise. Exercise 30 (or more) minutes every day. Be sure to exercise at least five t six hours before going to bed
Steer Clear of Caffeine. Caffeine is a stimulant. Don't consume caffeine in the evening, including: coffee, chocolate, soft drinks, teas, diet drugs and pain relievers which contain caffeine.
Make It Dark and Cozy. Have soft, comfortable bed linens and curtains to block out outside lights.
Limit Alcohol. Alcohol can rob you of deep sleep and keep you stuck in the lighter, less restful stages of sleep.
Keep the Room Temperature Pleasant. Feeling too hot or too cold can disrupt your sleep or prevent your from falling asleep.
Don't Just Lie There. The anxiety of not being able to fall asleep can actually contribute to insomnia. If you cannot sleep, get out of bed and calmly do something else until you feel tired.
Get Up With the Sun. Sunlight helps your body's internal clock reset itself each day.
Set A Sleep Schedule. Go to bed at the same time each night and get up at the same time each morning.
Natural Sleep Aids. If all else fails, Mother Nature is in your corner. You do not have to resort to narcotics or other sleep meds. See how a natural product can help you get to sleep safely and naturally.

To Your Health & Success!
Miss Julia, Licensed Professional Nurse

Visit me online @ JuliaGrayonLine.com

Information from: National Sleep Foundation Health Monitor (Guide to Better Sleep)
Healthy Advice - Taking Care of Yourself (Trouble Sleeping)
Market Health - Oxy-Sleep Natural Sleep Aid

GOOD NEWS ABOUT COFFEE ~~

2008-06-11T17:26:00.000-07:00

BENEFITS OF COFFEE IN MODERATION
In large quantities, coffee - can be bad for your health. However, researchers at Harvard have recently shown that drinking coffee in moderation may not only be harmless, but can possibly have positive benefits.

Among these benefits are:

~ Lowering your risk of developing Type 2 diabetes

~ Lowering your risk of developing gallstones

~Lowering your risk of Colon cancer

~ Lowering your risk of Liver damage and Parkinson's disease.

~ Coffee may also help improve endurance in long-duration physical activities.

DRINKING COFFEE WISELY !
Spreading your coffee consumption over the course of the day will help you stay more alert than drinking most of your coffee intake during one period. So, instead of a 16 ounce serving first thing in the morning, try consuming 4-6 ounces every hour.

Moderation is still the key. Caffeine is a mild addictive stimulant that can still have harmful effects such as an increased heart rate and blood pressure. Limit yourself to two or three cups a day.

SPECIAL FEATURE
"Reduce Your Risk of Cancer"

The National Cancer Institute estimates that over 11 million North Americans have a history of cancer. If you have been thinking about quitting smoking, here's another reason. Tobacco can cause cancer in the lungs, throat, mouth and esophagus. More than 80 percent of lung cancer is caused by cigarette smoke.

Get Screened. There are many tests that can help detect cancer before it becomes difficult to treat. The earlier you spot it, the faster and easier it will be to contain.

Eat Healthy. One-third of all cancers diagnosed every year may be related to what we eat. Cut down on fat and eat more fruits, vegetable, nuts, beans and whole grains.

Start Exercising. A little more physical activity will help control your weight and reduce your chance of developing some types of cancer.

To Your Health and Success !
Julia Gray, Licensed Practical Nurse
Proud Member of MyVMTeam

10 Tips to help You Stay Young and Live a Fuller, Happier, Healthier Life ~~

2008-05-27T07:33:00.000-07:00

While eating healthy and exercising are proven ways for living a healthier life; there are other things that you can do to help you live a longer, fuller more fun-filled life. And remember no matter what your age you are still 'aging'...

Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.

Here's to a Fuller, Longer Life for You ...

1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.

2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.

3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).

4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.

5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.

6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).

7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.

8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.

9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.

10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!

You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".

If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.

~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~

HEALTHY LIVING - TIPS - FACTS & INFO

HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.

DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.

To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam

Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray

Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com