6 Symptoms of Women's Heart Attacks

6 Symptoms of Women's Heart Attacks

When a heart attack strikes, it doesn’t always feel the same in women as it does in men.

Women don't always get the same classic heart attack symptoms as men, such as crushing chest pain that radiates down one arm. Those heart attack symptoms can certainly happen to women, but  many experience vague or even “silent” symptoms that they may miss.

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"Does your bra really go up that high?" the TSA officer asked, running her hands along my chest. My boyfriend, Adam, and I were headed for a romantic getaway, and being held at airport security wasn't on our itinerary. "I have a pacemaker.  That's a scar, not my bra," I said. "You're too young for that," she said. While I'm not the only 26-year-old with a pacemaker, I'm the only one most security officers have seen. Of the pacemakers installed yearly, 84% are for people older than age 65. Only 6%...

These six heart attack symptoms are common in women:

1.Chest pain or discomfort. Chest pain is the most common heart attack symptom, but some women may experience it differently than men. It may feel like a squeezing or fullness, and the pain can be anywhere in the chest, not just on the left side. It's usually "truly uncomfortable" during a heart attack, says cardiologist Rita Redberg, MD, director of Women’s Cardiovascular Services at the University of California, San Francisco. "It feels like a vise being tightened."

2.Pain in your arm(s), back, neck, or jaw. This type of pain is more common in women than in men. It may confuse women who expect their pain to be focused on their chest and left arm, not their back or jaw. The pain can be gradual or sudden, and it may wax and wane before becoming intense. If you're asleep, it may wake you up. You should report any "not typical or unexplained" symptoms in any part of your body above your waist to your doctor or other health care provider, says cardiologist C. Noel Bairey Merz, MD, director of the Barbra Streisand Women's Heart Center at Cedars-Sinai Medical Center in Los Angeles.

3.Stomach pain. Sometimes people mistake stomach pain that signals a heart attack with heartburn, the flu, or a stomach ulcer. Other times, women experience severe abdominal pressure that feels like an elephant sitting on your stomach, says cardiologist Nieca Goldberg, MD, medical director of the Joan H. Tisch Center for Women’s Health at NYU Langone Medical Center in New York.

4.Shortness of breath, nausea, or lightheadedness. If you're having trouble breathing for no apparent reason, you could be having a heart attack, especially if you're also having one or more other symptoms. "It can feel like you have run a marathon, but you didn't make a move," Goldberg says.

5.Sweating. Breaking out in a nervous, cold sweat is common among women who are having a heart attack. It will feel more like stress-related sweating than perspiration from exercising or spending time outside in the heat. "Get it checked out" if you don't typically sweat like that and there is no other reason for it, such as heat or hot flashes, Bairey Merz says.

6.Fatigue. Some women who have heart attacks feel extremely tired, even if they've been sitting still for a while or haven't moved much. "Patients often complain of a tiredness in the chest," Goldberg says. "They say that they can't do simple activities, like walk to the bathroom."

Not everyone gets all of those symptoms. If you have chest discomfort, especially if you also have one or more of the other signs, call 911 immediately

 Oral Diabetes Medications

Oral diabetes medications -- diabetes pills -- help control blood sugar levels in people whose bodies still produce some insulin (the majority of people with type 2 diabetes). These diabetes drugs are usually prescribed to people with type 2 diabetes along with recommendations for making specific dietary changes and getting regular exercise. Several of these drugs are often used in combination to achieve optimal blood sugar control.

Remember that people with type 2 diabetes tend to have two problems that lead to increased sugar (glucose) in the bloodstream:

1.They don't make enough insulin to move glucose into cells where it belongs.

2.The body's cells become "resistant" to insulin (insulin resistance), meaning they don't take in glucose as well as they should.

 In time, people with type 2 diabetes develop what's called "beta-cell failure." This means that the cells in the pancreas that make insulin no longer are able to release insulin in response to high blood sugar levels. Therefore, these people often require insulin injections, either in combination with their diabetes pills, or just insulin alone to manage their diabetes.

6 Vitamins and Minerals Your Kids Need

Children and teens have different nutritional needs from adults. Do your meals meet their needs?
The most important vitamins and minerals that your kids needs are:

 1. Calcium

"Calcium is the essential building block of bones and teeth," says Andrea Giancoli, MPH, RD, a spokeswoman for the Academy of Nutrition and Dietetics. The more bone your child builds now, the more reserves she'll have when bone loss begins in later years.

Who Needs It and How Much:

Ages 1-3: 700 milligrams (mg) of calcium daily.
Ages 4-8: 1,000 mg daily.
Ages 9-18: 1,300 mg daily.

Foods That Have It: Dairy products, fortified foods, salmon, and dark green leafy vegetables such as kale.

 2. Fiber

Fiber isn't a vitamin or mineral, but foods that are high in fiber also tend to be packed with many important nutrients, like vitamin E, vitamin C, calcium, magnesium, and potassium.
Who Needs It and How Much:
Fiber recommendations are based on how many calories you take in: about 14 grams for every 1,000 calories. 
Although kids are much smaller than adults, their bodies also need just about as much fiber as grown-ups in order to maintain a healthy digestive system, Giancoli says. "A 4-8-year-old, who may be eating about 1,500 calories a day, needs 25 grams of fiber a day, and that's about what I eat.”  So toddlers, who generally eat a bit less than older kids, probably need around 18 grams of fiber a day.

 

Food Sources:

Foods high in fiber include berries, broccoli, avocados, and oatmeal. Another excellent source of fiber is almost any kind of bean, such as navy, pinto, red, or kidney beans, or chickpeas. Beans are also high in protein and nutrients like vitamin A and potassium, making them a great food for vegetarian and vegan families.

 

3. B12 and Other B Vitamins

The B vitamins are important for metabolism, energy, and a healthy heart and nervous system. One of the most important B vitamins is B12.

Who Needs It and How Much:
Recommended intake is measured in micrograms:
Babies: about 0.5 micrograms daily.
Toddlers: 0.9 micrograms daily.
Ages 4-8: 1.2 micrograms daily.
Ages 9-13: 1.8 micrograms daily.
Teens: 2.4 micrograms daily (2.6 micrograms for pregnant teens)

 

Foods That Have It:

Vitamin B12 comes mainly from animal-based foods, like meat, poultry, fish, and eggs. Most kids usually get enough B12 in a regular diet, but vegetarian/vegan kids may not, says Debi Silber, MS, RD, a dietitian in Dix Hills, N.Y. Look for fortified foods that are high in B12. Check food labels for the content of cyanocobalamin, the active form of vitamin B12.

 4. Vitamin D

Vitamin D works with calcium to build strong bones. It may also help protect against chronic disease later in life
Who Needs It and How Much:

abies and children should get at least 400 IU of vitamin D daily, according to the American Academy of Pediatrics. Breastfed babies need vitamin D supplement drops until they are weaned and are getting at least 32 ounces of  vitamin D fortified infant formula or milk.

 Foods That Have It:

Some fish, including salmon, mackerel, and sardines, are excellent sources of vitamin D, as are eggs (D is found in the yolk) and fortified milk. Vegetarian and vegan families should look for fortified cereals high in D. Still, the American Academy of Pediatrics recommends vitamin D supplements for all kids, unless they're getting 400 IU from their diet.

 

5. Vitamin E

Vitamin E strengthens the body's immune system. It also helps keep blood vessels clear and flowing well.

Who Needs It and How Much:
Ages 1-3 need 9 IU of vitamin E daily.
Ages 4-8 need 10.4 IU daily.
Ages 9-13 need 16.4 IU daily.
Teens need as much as adults: 22 IU daily.

 Foods That Have It:

Vegetable oils such as sunflower and safflower oils, as well as nuts and seeds including almonds, hazelnuts and sunflower seeds, are excellent vitamin E sources.

 6. Iron

Iron helps red blood cells carry oxygen throughout the body.

Who Needs It and How Much:

Kids' iron requirements range between 7-10 milligrams (mg) a day. By their teen years, boys need about 11 mg a day and girls who have started menstruating need more, about 15 mg.

 Foods That Have It:

Red meats and other animal products are high in iron. Non-meat sources of iron include dark green leafy veggies (spinach, collard greens, kale) and beans such as kidney, navy, lima, and soy

Exercises to Strengthen Bones and Joints

Being active is one of the best ways you can keep your bones and joints working well. 

Exercise can help you:

Maintain bone density as you get older
Lessen joint pain
Keep off extra weight that can stress your joints
Help your balance so you avoid falls that can damage bones and joints

Strengthening Exercises

As we get older, we lose bone. But strengthening exercises can help slow that process and help prevent osteoporosis. Strengthening exercises are also helpful for joints.
"The best protection for a joint is having strong muscles around that joint," says physical therapist Alice Bell, vice president of clinical services at Genesis Rehabilitation Services in Kennett Square, Pa.

Bell suggests you do strengthening exercises two to three times a week to build bones and muscles around joints. To do that, you can use hand-held weights or resistance bands. The amount of resistance or weight should tire your muscle without causing joint pain.

You should work each major muscle group, including your arms and legs, as well as your core and the muscles that support good posture, Bell says.

Give yourself at least a day between strength training so your body can rest. "Our muscles actually gain strength during the recovery," Bell says.

 

Aerobic Exercise

Aerobic exercise revs your heart. Weight-bearing exercise (such as climbing stairs, dancing, hiking, or walking) can help build bones and keep joints healthy, Bell says.

Biking and swimming are not weight-bearing activities. They may be great for your muscles, heart, and lungs, but they aren't the best choices to boost bones.

Your goal: Get at least 150 minutes of moderate aerobic activity every week, including some weight-bearing exercise. That amounts to about 30 minutes a day, 5 days a week.

You don't need to do the 30 minutes all at once. Find ways to build activity into your daily routine, whether it's yard work or taking a brisk walk (just a leisurely walk doesn’t count) with a friend.

 

Flexibility

Flexibility exercises, such as stretching and yoga, are also good for joints. These can help preserve your range of motion. Do these at least 3 days a week.

Take care, though, that you don't stretch too far. Also, warm up for a few minutes first. To help prevent injuries, don't stretch a "cold" muscle.

Consider adding balance exercises to your routine three times a week, Bell suggests. She says simple exercises like standing on one leg can help prevent bone-breaking falls. Tai chi is another option to improve balance.

 Getting Started

If you're not active now, ease into it.

"Don't measure yourself against others," says Jennifer Hootman, PhD, of the CDC's Arthritis Program.

If you have a condition like heart disease, or if you’re a man over 45 or a woman over 55, it’s a good idea to see your doctor before starting a new exercise program.

 

5 Ways to Save on Medical Costs

Health care can get real expensive, real fast, even when you have insurance. But you can save money on medical care without harming your health, experts say. Follow these tips to trim your health care expenses by hundreds, maybe thousands, of dollars.

 

1. Ask Questions

"Doctor, is this test really necessary?"

It's not always easy to question your doctor. But if money is tight, and you're worried about the added cost of an exam, it's important to speak up, says Davis Liu, MD. Liu is a family doctor with the Permanente Medical Group in California. He's the author of The Thrifty Patient: Vital Insider Tips for Saving Money and Staying Healthy.

"The best way to save money if a doctor does recommend a test is to ask, 'Why?'" Liu says. Is the test necessary for the doctor to make a diagnosis? Can it safely be postponed while you wait to see if your symptoms improve?

"Most diagnoses can be determined by doctors listening and taking a good patient history and then a physical exam," Liu says. "The testing is helpful if the diagnosis isn't clear and more than one possibility remains."

 

2. Compare Prices

With the rising cost of health care it pays to shop around, says Jeffrey Rice, MD.

Rice is chief executive officer of Healthcare Blue Book. Healthcare Blue Book is a free online consumer guide that helps people determine fair prices in their area for health care products and services.
"The most important thing is that patients understand the cost of their care before they get their care," Rice says. "Most people who have insurance think that if they stay in-network they're going to get the network discount and it doesn't matter where they go" for their care. "It absolutely matters."
"In-network" refers to a list of health care providers who have reached agreements with your insurance company on how much they'll charge for their services. You generally will pay less for providers on that list.

But it still pays to compare prices within the list. For example, insurers often pay an allowed amount of between $500 and $3,000 for the same MRI, Rice says. "There are huge price variations, and you really need to be careful to not be overcharged."

 3. Take Advantage of Online Tools

In a medical emergency, you call 911, period. But if it's not an emergency, could you go to an urgent care center, a store clinic, or a community clinic?

"Actually, the better question is: When do you seek medical care and when do you not need to?" Liu says.

This doesn't mean you should take chances with your health. But online tools can help you decide when it's safe to treat yourself or when to seek medical care.

When you do need medical care, walk-in clinics such as those at pharmacy chain stores "can do basic medical care quickly and possibly at less cost than traditional urgent care centers," Liu says.

 4. Switch to Generic Drugs

Consider switching to generic medications when possible. The FDA says generic drugs use the same active ingredients and work the same way in the body as brand-name drugs, but they cost 30% to 80% less."Generic medications are safe and equally effective as more expensive, newer medications," Liu says.

 Other ways to save money on medicines:

Check to see whether you are eligible for drug assistance programs in your state.

Check with the company that makes your medicine to see if you qualify for financial assistance.

Shop around your neighborhood or legitimate online pharmacies for the best prices on prescription drugs.

Liu suggests looking into the $4 generic drugs offered at some national chain stores.

Lower-priced medications are sometimes offered online, but you need to be careful about illegal web sites that sell unsafe drugs. The FDA web site has information that can help you stay clear of risky Internet purchases.

 5. Talk With Your Doctor About Pill Splitting

Some people save money by splitting pills in half. Here's how this method works.

Let's say your doctor wants you to take 10 milligrams (mg) of a certain prescription drug. It's possible that the cost of buying a supply of 10-mg pills is the same as buying the same number of 20-mg pills.

If that's the case, your doctor can prescribe the 20-mg pills and you can cut them in half. That way, you'll have twice as many pills for the same price.

But pill splitting can be risky. Some tablets -- because of their size, shape, ingredients, or design -- cannot safely be split. Capsules and time-released drugs, for example, should always be taken whole.

The FDA and the American Medical Association advise against pill splitting unless it is specified in the drug's labeling.

Always check with your doctor first about splitting pills to make sure it's safe

 How to Choose Long-Term Care Insurance

If you're concerned about being able to afford care when you get old, long-term care insurance can help.Long-term care helps you if you become chronically ill or disabled. Some long-term care is medical care, but most long-term care is what's called "custodial care."For example, long-term care can help you with personal tasks, s

such as:

Eating
Grooming
Getting out of bed
It can also help with household tasks such as:
Housework
Preparing meals
Managing your money

 

You can receive long-term care in different places, such as:

Your home

An assisted-living facility

A nursing home

 

How Can Long-Term Care Insurance Help?

Long-term care can be costly. But long-term care insurance can help cover some of your bills. If you're thinking about buying coverage, follow these tips:

Start planning early. The best time to start thinking about buying coverage is when you're between 55 and 65, says Jesse Slome. He is executive director of the American Association for Long-Term Care Insurance, a national trade organization.

A big reason is that insurance companies will ask about your health before selling you long-term care insurance. Since your health changes as you age, looking into long-term care insurance sooner is better than later, Slome says.

Don't assume Medicare covers long-term care. Generally, Medicare doesn't pay for long-term care. Medicare pays only for a skilled nursing facility or home health care that is medically necessary. It doesn't cover support services such as help for activities of daily living.

Compare coverage. Long-term care insurance definitely is not one-size-fits-all. But don't let weighing the pros and cons of long-term care policies overwhelm you. Focus on what's most important to you, says Dee Mahan, director of Medicaid Advocacy at Families USA. That's a national nonprofit organization that advocates for affordable, high-quality health care.

"Do you want to stay at home? Would you be OK with moving to an assisted-living facility?" Mahan says. "Know your top priorities and make sure you get a policy that will cover that."

Also, plans will not pay benefits until certain conditions are met, so it's important you understand what those are, Mahan says.

Mahan suggests you make sure your coverage includes inflation protection. "You want some kind of protection in there if the cost of care goes up so that the value of the coverage you're buying stays the same," she says.

"You also have to make sure that you're going to be able to keep the premium payments up," Mahan says. "Like any insurance, if you can't pay your premiums your policy gets canceled -- and you've lost all the value of what you've put in."

Don't take an all-or-nothing approach. Many people mistakenly look to long-term care insurance to cover the full cost of care, Slome says. Then they realize how expensive it is, go into "sticker shock," and end up doing nothing.

Instead, Slome suggests you take into account how much savings, Social Security benefits, and investment income you'll have in the future. All those can be used to supplement insurance coverage.

"People neglect the fact that they'll have savings, assets, and other things that could pay -- and should pay -- some of the cost," he says.

Work with an insurance professional. If you have a relationship with a financial planner, ask him or her for referrals to a specialist in long-term care insurance.

 

10 tips to prevent childhood obesity

There are many things that a parent can do to prevent obesity in their child, including:

Respect your child's appetite; children do not have to finish everything on their plate, or finish the entire bottle.

Provide your child with a healthy, balanced diet, with plenty of fruit and vegetables (5-a-day), and cut down on food containing bad fats.

Avoid pre-prepared foods and foods with added sugar.

Provide enough fibre.

Limit the amount of high-calorie foods kept in the home.

Do not reward completion of meals with sweet desserts.

Replace whole milk with semi-skimmed milk at about two years of age.

Enjoy physical activities as a family ( walking, swimming, playing outdoor games, etc.) The Department of Health says pre-school to primary school children should do three hours exercise a day once they can walk. Five to 18 year olds are encouraged to do an hour to several hours a day of moderate to vigorous intensity physical activity. Three days a week this should include vigorous intensity activities to strengthen muscle and bone.

Encourage your child to participate in active play.

Limit television watching.  Parents are also urged to cut the amount of time this age group (5-18 year olds) is inactive, dragging them away from TV and video games for example

 

 

Your Guide to Shampoo and Conditioners

Washing your hair is one of those practices, like brushing your teeth and washing your face, that most of us do automatically. Lather, rinse, condition, towel off, blow dry, and get on with your day.

For anyone lucky enough to be born with a lustrous, shining mane, that quick routine is fine. The rest of us need to put more effort into caring for our hair.

"If you have gorgeous hair and it looks gorgeous no matter what you do to it, then it doesn't really matter. But the unfortunate fact is most of us don't have that," says dermatology professor Amy McMichael, MD, of Wake Forest Baptist Medical Center.

With so many options in those bottles, the first step is to figure out what suits your hair.

What’s Your Hair Type?

Is your hair texture curly or straight? Does it frizz or fall flat? Do you color it? 

For each hair type there's a shampoo made for it.

"Different shampoos have different features and benefits, so in order to maintain the most vitality and luster, it's important to match what your hair needs to the features and benefits that are right for you," says Nick Arrojo, owner and founder of ARROJO NYC and author of Great Hair: Secrets to Looking Fabulous and Feeling Beautiful Every Day. 

The easiest way to find the right shampoo is to look for words on the label that match your hair type, such as "dry," "oily," "fine," or "frizzy."

•Fine hair: Wash your hair with a ‘volumizing’ shampoo to add body.

•Curly hair: To tame flyaway hair and prevent dry, damaged-looking tresses, McMichael suggests a shampoo specifically for dry or chemically treated hair.

•Dry hair: "Look for shampoos with intensive moisture replenishment," Arrojo suggests. He recommends scanning the ingredient list for natural oils, which are absorbed by hair. Coconut oil is "one of the best emollients in hair care," he says. Others are avocado oil, grapeseed oil, and argan oil.

•Oily hair: Arrojo suggests buying a shampoo specifically formulated for oily hair. Stay away from shampoo that bills itself as moisturizing or conditioning. You don’t want to add more moisture to oily hair. If dandruff is also a problem -- which it often is with oily hair -- treat it with an anti-dandruff shampoo containing ingredients like ketoconazole, zinc pyrithione, or selenium sulfide. "People think of dandruff as a dry scalp issue, but really your scalp is oil-producing and certain people make more oils than others," McMichael says. Yeast that live on the scalp feast on those oils and produce irritating byproducts that make the scalp flake.

•Color-treated hair: Choose a color-preserving shampoo that won't strip out the highlights you just spent a fortune on at the salon, Arrojo says. 

Once you've found the right type of shampoo for your hair, try different brands until you find one you like, McMichael says.

 

 

 

 

Physical Side Effects of Oversleeping

Physical Side Effects of Oversleeping

When it comes to sleep, can you have too much of a good thing? It's true a good night's sleep is essential for health. But oversleeping has been linked to a host of medical problems, including diabetes, heart disease, and increased risk of death.

Researchers are careful to note, however, that two other factors -- depression and low socioeconomic status -- are strongly associated with oversleeping. Those two factors may be the reason for the observed negative health effects. For example, people of lower socioeconomic status may have less access to health care and therefore more undiagnosed illnesses, such as heart disease, which, in turn, may cause oversleeping.

 

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How Your Sleep Affects Your Heart

Of all the reasons to get a good night's sleep, protecting your heart might not be top of mind. But maybe it should be. Sleep duration has decreased 1.5 to 2 hours per night per person in the last 50 years. But several recent studies show links between shortened sleep duration, defined as less than six hours of sleep, and increased risk of heart disease. A 2011 European Heart Journal review of 15 medical studies involving almost 475,000 people found that short sleepers had a 48% increased risk of...heard disease.

 

Oversleeping: How Much Sleep Is Too Much?

The amount of sleep you need varies significantly over the course of your lifetime. It depends on your age and activity level as well as your general health and lifestyle habits. For instance, during periods of stress or illness, you may feel an increased need for sleep. But although sleep needs differ over time and from person to person, experts typically recommend that adults should sleep between seven and nine hours each night.

 

Why Do People Sleep Too Much?

For people who suffer from hypersomnia, oversleeping is actually a medical disorder. The condition causes people to suffer from extreme sleepiness throughout the day, which is not usually relieved by napping. It also causes them to sleep for unusually long periods of time at night. Many people with hypersomnia experience symptoms of anxiety, low energy, and memory problems as a result of their almost constant need for sleep.

Obstructive sleep apnea, a disorder that causes people to stop breathing momentarily during sleep, can also lead to an increased need for sleep. That's because it disrupts the normal sleep cycle.

Of course, not everyone who oversleeps has a sleep disorder. Other possible causes of oversleeping include the use of certain substances, such as alcohol and some prescription medications. Other medical conditions, including depression, can cause people to oversleep. And then there are people who simply want to sleep a lot.

 

Medical Problems Linked to Oversleeping

Diabetes. Studies have shown that sleeping too long or not enough each night can increase the risk for diabetes.

Obesity. Sleeping too much or too little could make you weigh too much, as well. One recent study showed that people who slept for nine or 10 hours every night were 21% more likely to become obese over a six-year period than were people who slept between seven and eight hours. This association between sleep and obesity remained the same even when food intake and exercise were taken into account.

Headaches. For some people prone to headaches, sleeping longer than usual on a weekend or vacation can cause head pain. Researchers believe this is due to the effect oversleeping has on certain neurotransmitters in the brain, including serotonin. People who sleep too much during the day and disrupt their nighttime sleep may also find themselves suffering from headaches in the morning

Back pain. There was a time when doctors told people suffering from back pain to head straight to bed. But those days are long gone. You do need to curtail your regular exercise program when you are experiencing back pain. But doctors now realize the health benefits of maintaining a certain level of activity. And they recommend against sleeping more than usual, when possible.

Depression. Although insomnia is more commonly linked to depression than oversleeping, roughly 15% of people with depression sleep too much. This may in turn make their depression worse. That's because regular sleep habits are important to the recovery process. Need another reason not to overdo the ZZZs when you're blue? ? In certain instances, sleep deprivation can have a temporary antidepressant effect.

Heart disease. The Nurses' Health Study involved nearly 72,000 women. A careful analysis of the data from that study showed that women who slept nine to 11 hours per night were 38% more likely to have coronary heart disease than women who slept eight hours. Researchers have not yet identified a reason for the connection between oversleeping and heart disease.

Death. Multiple studies have found that people who sleep nine or more hours a night have significantly higher death rates than people sleeping seven to eight hours a night. No specific reason for this correlation has been determined. But researchers found that depression and low socioeconomic status are also associated with longer sleep. They speculate these factors could be related to the observed increase in mortality for people who sleep too much.

 

Get the Benefits of Sleep Without Oversleeping

If you average more than seven or eight hours of sleep per night, see a doctor for a checkup. The doctor can help you determine why you oversleep.

If your oversleeping is caused by alcohol or certain prescription medications, cutting back on or eliminating the use of these substances may help. Never stop a prescribed medicine, however, unless instructed to do so by your doctor. Similarly, if your oversleeping is caused by an underlying medical condition, treating this disorder may allow you to return to normal sleep habits.

Regardless of the cause of your oversleeping, practicing good sleep hygiene will help you reap the benefits of a healthy seven to eight hours of sleep each night. Experts recommend keeping the same bedtimes and wake times every day. They also recommend avoiding caffeine and alcohol close to bedtime. Exercising regularly and making your bedroom a comfortable environment that's conducive to sleep will help you get the amount of sleep you need.

14 Tips to Help You Stick With Your Fitness Program

14 Tips to Help You Stick With Your Fitness Program

You have every intention of exercising, but it's been a long day at work and that little voice in your head starts piping up. "Don't go to the gym," it says. "You're too tired. There's a cold beer in the fridge. You know you'd rather lie on the couch and watch the game than sweat under a set of dumbbells."

Then the guilt creeps in. You think of all the reasons why you should work out -- staying in shape and protecting your health topping the list. But the subconscious scheme to hijack your workout routine isn't easily silenced.

Gray hair creeps up on you — sometimes literally. I was in my 30s, sporting a full beard, when I first noticed a few gray hairs appearing. Then there were more than just a few. It wasn’t long before the lumberjack image was beginning to give way to something closer to Old Father Time. It wasn’t just the image that bothered me. It was the way I felt. Sure, gray hair is supposed to make men look distinguished. To give them gravitas. Look at Bill Clinton. Look at the baby-faced newsman Anderson Cooper,...

Even the best intentions to exercise can be overridden with dozens of excuses. "I have to work," or, "It's too cold outside," or, "The gym is too far away." It's amazing how many ways you can talk yourself out of working out. What you need is motivation to turn inspiration into perspiration.

Whenever you're tempted to quit your fitness program, use these motivational tips to get yourself back on track:

 

1. Get into your fitness program for the right reasons. Studies show that people who are externally motivated -- that is, they're working out just to drop 10 pounds or shrink their beer belly into a six-pack -- don't stick with it. Those who are internally motivated -- meaning they exercise because they love it -- are the ones who stay in it for the long run. Which brings us to tip #2.

2. Learn to love it. Exercise shouldn't be a chore. The more into your workout you are, the more likely you'll stick with it. Don't limit yourself to weight machines and treadmills. Try different programs -- like yoga or Tae Kwon Do -- until you find ones that are more fun than work

3. Mix it up. Cross-train to keep things interesting and exercise different muscle groups. Switch from the elliptical to the stair climber. Alternate between machines and free weights. Don't reinvent your entire routine every week; just shift it around a little.

 

4. Keep at it. No one has perfect form the first day they start strength training. Every workout takes practice. If you trip over your wheels the first time you try inline skating, do it again, and again. Eventually, you'll get the hang of it.

5. Start slow. Running 10 miles your first time on the track won't make you an Olympian;, it will just leave you sore -- or worse, injured. Take it easy when you're getting started. Maybe you only run a quarter of a mile your first week of training. Add distance and intensity in slow but steady increments.

6. Don't push yourself too hard. There are a few reasons why half of people who start a new exercise program ditch it within the first year, and one is that they can't keep up with the boot camp pace they've forced on themselves. Learn your limits, and know when you've reached them

 

6 Ways to Get in the Mood

How to break the no-sex rut and why it matters.

You're both tired. The kids are light sleepers. You're not happy with your weight. You're stressed out over deadline pressures at work. There are many reasons people in long-term relationships find themselves reaching for the pillow or the remote control instead of their partner's body after the sun goes down.

But a healthy sex life is a key part of an intimate relationship, and neglecting it can push the two of you further apart.

 

19 Secrets Women Wish You Knew

"When you're in a long-term relationship, you get into a routine," says ob-gyn Renee Horowitz, founder of the Center for Sexual Wellness in Michigan. "There's biological evidence that novel experiences cause the release of dopamine in the brain." Dopamine is a chemical messenger that affects the pleasure center in your brain. "That's why it's so much easier," Horowitz says, "to get excited in a new relationship -- everything is novel, and your brain responds accordingly."

Obviously, you can't switch partners every time the excitement wanes. But you can change up some of the other factors. "Try a different place, a different time, a different position," Horowitz says. Have a morning quickie. Try sex in the shower or in a different room in the house.

 

Problem No. 2: Too Much to Do, Too Tired

The Solution: Take a Romantic Break

All couples are tired at the end of a long day. And it’s hard to have energy for romance by the time you get everyone to bed and deal with chores. But that can be changed.

"You have to prioritize what's important," sex educator Sadie Allison, whose best-selling books include Ride ‘Em Cowgirl! and Tickle Your Fancy says."Tired as you might be, it's OK to just make it a quickie sometimes. Sex is so important to the overall health of your relationship."

Instead of waiting until it's time to put out the lights, take a break for a romantic encounter before you start the evening's chores, Allison says. "Make space and time where you can escape and get creative." She says it isn't going to happen spontaneously. "You have to find the time and make a date."

 

Problem No. 3: 'Who Are You?'

The Solution: Rediscover Each Other -- Without Pressure

If you haven't had sex for some time, a come-on from your partner can feel very artificial and forced. It helps to reconnect in a non-sexual way first, says psychotherapist Christina Steinorth. "If you haven't had any kind of quality time together, you're not going to feel sexual," she says.

Steinorth says it’s important to mix it up: Forgo the old “dinner and a movie” cliché in favor of something new, and make it a priority on your calendar. "Schedule time each week for date night. [Try a] shared experience: biking, bowling, something silly. Plan a trip to the farmer's market and a stop for a cup of coffee every Sunday morning. Let it become a habit," Steinorth says, "and you'll feel reconnected. The desire will just grow from there."

A quick sexual encounter may regain its excitement once you’ve reconnected. "When the relationship's alive like that, the 10-minute ‘let's sneak off and do it' quickie works great," Steinorth says. "It's like your little secret and helps further build the bond between you. But that bond has to be there in the first place."

How to break the no-sex rut and why it matters.

 

Problem No. 4: You Don't Like Your Body

The Solution: Focus on What You Do Like

Many of us have things we'd like to change about our bodies. Maybe you never lost the baby weight, or you're not happy with how you've stopped going to the gym.

"Ultimately, low self-image comes down to not being in love with yourself," Allison says. "And if you don't love yourself, you're not going to share yourself with someone else. Short of therapy for poor self-esteem, you can try finding things about yourself that you do like and focus on those sexually."

Or focus on your partner's body instead of your own. "What do you love about the person you're with? What about his or her body arouses you?" Allison asks. That way you can shift the focus from your own insecurities to what makes being together fun.

 

Problem No. 5: Sex Hurts

The Solution: Don't Suffer in Silence

Sometimes it's not that you're not feeling in the mood; it's that your body isn't cooperating because sex is painful. This can be a big issue for women approaching menopause, and you might be too embarrassed to tell your partner.

"As we age," Horowitz says, "estrogen levels decrease and this affects a lot of organs, including the vagina. When tissues atrophy and thin out, losing some of their blood supply, intercourse becomes more painful.”

Fortunately, there are remedies for painful sex. For many patients, Horowitz prescribes a vaginal estrogen. Vaginal lubricants are also available over-the-counter. But check with your doctor if the pain continues. That way your doctor can rule out other, possibly more serious conditions that might be causing it.

 

Problem No. 6: You're Still Not in the Mood

The Solution: Find the Cause

A dwindling libido may be more than just a sign of aging. It may be a sign of another health problem. For example, depression, anxiety, and hormonal imbalances can all contribute to sexual dysfunction. In men, not being able to get an erection can be an early warning sign of diabetes or heart disease. And some medications, including antidepressants and blood pressure drugs, can lower your sex drive.

Behavioral issues can also interfere with your ability to have sex. Smoking and excessive alcohol consumption can put a damper on sexual response. Even the way you exercise can be a factor. For instance, too much time on the bike can lead to problems in bed.

"Both men and women who are always on their spin bike can have problems with orgasm and arousal," Horowitz says. That's because the pressure put on the pudendal nerve and artery can decrease the blood supply to that region.

There are remedies for these problems. Share your concerns with your health care provider who can help you explore what alternatives you have

 

6 Things to Consider in Choosing the Right Health Plan

Today marks the start of open enrollment under the Affordable Care Act, and the launch of new online health insurance Marketplaces.

 If you are currently uninsured, buy health insurance on your own, or run a small company and would like to provide your workers with coverage, this is the time to take a look at the new health insurance options available. Open enrollment will run from October 1 through the end of March, 2014.

 As you head to the Marketplace in your state, here are 6 things to be aware of when deciding which health plan is the best option for you and your family.

 1.Know the levels: There are four different types of health plans that can be sold through the Marketplaces — bronze, silver, gold, and platinum. All of them must cover what are called Essential Health Benefits, which include services that fall within 10 different categories.

 The primary difference among the “metal” levels will be how much they pay, on average, toward the cost of services the health plan covers. Generally, lower cost health plans will require you to pay more each time you go for care.  The more you pay for your plan, the more it typically covers in out-of-pocket costs.

  2.Do the math: If you rarely go to the doctor, it may be less expensive for you to select a plan with a lower monthly premium even if it requires you to pay more each time you go for care. If, on the other hand, a chronic health condition has you at the doctor’s office several times each month, you may find you’ll spend less money in the long run by paying a higher monthly premium, but less at each visit.

  3.Know all costs: Premium – the bill you pay each month for your health plan –  is only one marker of how much you’ll spend on your coverage. Each health plan will have a different combination of deductibles, co-pays, and co-insurance, and these costs can quickly add up. You need to take all of your potential costs – premium, deductibles, co-pays and co-insurance — into account when deciding which plan will meet both your medical and financial needs.

 4.Look for service limits: Although insurers can no longer apply lifetime and annual limits on care, limits can be placed on the number of visits for certain types of services, such as physical therapy. If you have a particular health need, read those details carefully to make sure you’re covered.

 5.Watch the network: One strategy insurers are using to keep costs down is by limiting the number of doctors and hospitals they include in their provider networks. If you have insurance now, don’t assume new plans sold by the same company will give you access to the same list of healthcare providers.  It’s important to examine the provider panel carefully before selecting a health plan, especially if continuing to see your doctor or visit a particular health system is important to you.

 6.Pay attention to drug formularies: If you take a lot of medications you’ll also need to closely evaluate each health plan’s list of covered drugs to make sure the medications you need are on the list. Also check to see if your plan has a list of preferred pharmacies where you’ll pay less for your medications than if you go to one considered out of network.