A GOOD NIGHT'S SLEEP

Do you remember when you were little and it seemed as though sleep overcame you as soon as your head hit your pillow? And you slumbered through the night until morning time? They call it the sleep of the innocent, but don't you wish you could sleep like that again?

Adult responsibilities, stress, lifestyle and other worries often result in poor sleep habits and once the cycle of tossing and turning begins, it is difficult to return to a decent night's sleep. Many adults rely on prescription drugs to fall asleep and quite a few are addicted to them! Others 'self medicate' and use alcohol and other recreational drugs to try and fall asleep. If you are regularly struggling to sleep well, then you probably need to learn to fall asleep again!

So let’s go back to basics!

And who better to consult than babies! After all babies are the experts at sleeping so why not learn a little from them! Apart from their age and body clock, there are specific reasons that babies fall asleep so well. Let’s have a look at a few of them and see if we can’t borrow some of the tricks!

ROUTINE: Most parents try very hard to get their children into a routine. Regular bedtimes, bath times and mealtimes are something to strive towards. Of course, one cannot be too rigid, but a child on a regular routine will feel secure and will be able to ‘predict’ his environment more easily. It also helps his body clock to start the process of winding down before he actually gets to bed. He knows that after supper comes his bath, a story, a prayer and a good night kiss. When his head hits the pillow, he is ready to meet the sandman!

So try and follow this example. Start a night time routine. Make your evenings more or less predictable along the lines of supper, bath and bed. For at least three weeks try and follow this simple routine and go to bed at the same time each night – about 8 hours before it is time to get up. Wear soft comfortable and cozy nightwear, specifically for sleeping (remember flannel pyjamas?)

EXERCISE: This is something kids do lots of! They don’t stop running around for a minute! Now I am not suggesting that you start running around wherever you go, but regular exercise is one of the best sleep aids around! It’s also free and healthy and has lots of good side effects. Take up a sport, go to the gym or start regular walks. You won’t regret it!

HAVE PEACEFUL EVENINGS: How many times don’t you hear parents saying to their kids “Calm down now, it’s nearly bed time”. Or “You’d better stop running around – you won’t be able to fall asleep!” Perhaps you say this to your own children – with good reason! Do you follow your own advice? Or do you sit up watching thrillers (or even worse the news!) or finishing off the day’s work that you brought home from the office? Sound familiar? Try a different approach. Never watch TV while trying to fall asleep. Rather dim the lights while you get into a hot bath and put on some soothing music. Use aromatherapy in your home – in particular lavender for it’s soporific properties. Be quiet and peaceful for the hour before you go to bed and your body will start to get the message!

OTHER HINTS: Avoid all products with caffeine or sugar after 6pm. That means coffee, cola chocolate and all 'soda pops' (fizzy drinks). Also stay away from heavy meals at night. Your tummy will be too busy digesting to allow you to sleep well! Don't eat red meat, refined products or lots of cheese. Go for pastas, grains, pulses, potatoes and rice. Good evening or bedtime drinks are warm milk, lettuce extract and chamomile tea (sleepy tea) - all safe and proven sleep aids. If you are really struggling, some herbal remedies to aid sleep are Valerian, Passiflora and Kava Kava. Try to put these simple hints to the test for three weeks only. You will be surprised at the difference they make! Should you do this faithfully and still struggle to sleep, consult your doctor or request an online consultation at www.feelgoodcounseling.com/onlinecounsel.htm

Good night!

from Michele Carelse

NEVER TOO LATE TO PREVENT OSTEPOROSIS

Calcium - a key element in the fight

(ARA) - Osteoporosis, a chronic disease that results in the deterioration of bone mineral density, affects nearly 28 million Americans -- 2 million of which are men. Despite these staggering numbers, this disease is often preventable.

Though osteoporosis has been thought of as a disease that affects mostly women, 5-6 million men are at risk of developing this disease each year and the risks increase with age. This year alone 80,000 men will suffer from hip fractures and one-third of these men will die within a year. It has also been estimated that direct and indirect costs associated with osteoporosis are $12-14 billion annually.

The leading causes of osteoporosis in men are:

• Heavy use of alcohol
• Steroid usage
• Hypogonadism (loss of male hormone)

Additional causes of osteoporosis (in both men and women) include:

• Genetics/family history
• Lack of weight-bearing exercises
• Smoking
• Inadequate calcium intake throughout life

Your Prescription Medication is Not Enough

With such alarming numbers, the National Institutes of Health and the National Osteoporosis Foundation have recommended that treatment of osteoporosis with any drug therapy also requires sufficient calcium and vitamin D to achieve optimal benefits. Studies have shown that you can triple your medication's bone-building benefits if you get the recommended 1,200 milligrams of calcium and 400 IU of vitamin D daily. But, according to a recent survey, only 30 percent of women are taking calcium and vitamin D with their osteoporosis medication.

According to national studies, we are not getting enough calcium in our daily diet. While foods such as milk, broccoli, kale, beans and cheese are primary sources of calcium, large quantities of these foods would need to be eaten in order to get the right amount of calcium. A single serving of dairy provides only about 300 mg of calcium and up to 100 IU of vitamin D.

Because the average woman only gets about half the recommended daily requirement of calcium through her diet, patients who are on therapy for osteoporosis need a calcium and vitamin D supplement. "It's generally acknowledged that we don't get enough calcium through our diet, so it's a good idea for most adults, particularly those patients on osteoporosis therapy or at risk for osteoporosis, to take a calcium supplement such as Citracal + D," advises Dr. Miriam Nelson, associate professor of Nutrition and director of the Center for Physical Fitness at the School of Nutrition Science and Policy at Tufts University, and author of "Strong Women, Strong Bones."

Choosing a Supplement That's Right for You

Research has determined that different types of calcium supplement formulations (carbonate, phosphate and citrate) are absorbed in different ways by the body. The most widely available over-the-counter calcium supplements are formulated primarily from calcium carbonate, which is relatively insoluble.

Though calcium carbonate usually contains the highest concentration of calcium by weight, a study published in The Journal of Clinical Pharmacology shows that calcium carbonate is not readily available to the body. A study conducted by Howard J. Heller, M.D., assistant professor, Center for Mineral Metabolism and Clinical Research at the University of Texas Southwestern Medical Center at Dallas, indicates that the tablet formulation of calcium citrate in the form of Citracal was more bioavailable than calcium carbonate in the form of Os-Cal, even when given with a meal.

Dr. Nelson explains, "Calcium citrate does not require stomach acids for absorption as does calcium carbonate. This is an added benefit for older women who do not produce much stomach acid between meals. When combining the ease of absorption when taken with or without a meal and the vital Vitamin D component by which calcium turns into bone, calcium citrate supplements such as Citracal + D are a simple way to maintain the bone mass you've built."

Here are Some Tips to Prevent Osteoporosis:

• Eat calcium-rich foods, such as dairy, broccoli, kale, and beans
• Moderate your intake of alcohol
• Don't use steroids
• If you smoke, quit
• Take a daily ten-minute walk as a form of weight-bearing exercise

For more information on osteoporosis, please visit Mission Pharmacal's Web site at www.citracal.com.

from Courtesy ARA Content, www.ARAcontent.com; e-mail: info@ARAcontent.com

BRAIN RESEARCH SHOWS THAT DIET AND EXERCISE ARE KEYS TO LIVING WELL

(ARA) - An old adage says that aging is a state of mind, but new research is beginning to prove it.

As brain research advances, experts are finding that some of the physical and mental changes normally associated with aging may not actually be normal at all, but instead, the result of treatable and preventable health conditions. In fact, by some estimates, only 30 percent of physical aging can be traced to our genes. The rest is up to each individual.

According to the AARP Andrus Foundation, developing and maintaining good "cognitive health" is as important to a person's quality of life at any age as maintaining good physical health. A series of four new booklets, "Staying Sharp: Current Advances in Brain Research," provides information and tips based on this new research. The booklets were derived from a series of public forums that were conducted in partnership with the Dana Alliance for Brain Initiatives, and featured the country's foremost researchers, scientists and physicians working in the field of aging and the brain. These four booklets provide some of the most up-to-date information available.

One of the key findings of this new research is that diet and exercise are crucial not just for physical well being, but also for mental acuity at any age.

The Importance of Diet

The food choices we make throughout our lives can make a difference in the likelihood for many diseases that cause premature death or disability, including heart disease, cancer, stroke and diabetes. Three long-term studies being conducted by the Harvard School of Public Health have followed 300,000 people and suggest that:

• a diet rich in vegetables may help prevent breast and prostate cancer
• colon cancer is more common among those who eat more red meat
• high-fat diets increase the risk of heart disease, stroke and some cancers
• a diet with too many refined carbohydrates increases the risk of obesity, diabetes and heart disease.

Although there are some nutritional changes associated with aging, for the most part, what was considered a healthy diet at 40 will still be a healthy diet at 60 or 70. Health experts recommend a diet that emphasizes whole grains and fresh fruits and vegetables as well as other tips:

• Drink eight to 10 cups of fluid every day, and make at least five of those water. Limit caffeinated and alcoholic beverages.
• Reduce the amount of saturated fat in your diet and replace it with monounsaturated fat such as that in olive, canola, sunflower, safflower and soybean oils.
• When snacking, choose fruits, vegetables or whole-grain products.
• Make eating fun by sharing dinnertime with family and friends, or joining community functions whenever possible.

The Benefits of Exercise

Many experts believe that regular exercise is the single most important thing anyone can do to improve overall health and well-being. New studies show that aerobic activity increases levels of brain chemicals that encourage the growth of nerve cells, which may be the reason moderately strenuous exercise is associated with enhanced memory skills.

Some ways that exercise can help retain mental capacity include:

• reducing anxiety and stress
• improving mood and possibly alleviating depression
• improving sleep
• increasing energy levels
• slowing the rate of bone loss
• enabling the body to use insulin more efficiently
• improving cardiovascular health
• controlling weight and preventing obesity

The National Institute of Aging suggests incorporating four types of exercises into your life. Endurance exercise, such as walking, helps increase stamina. Strength exercise, with free weights or resistance weights, increases metabolism and may help prevent osteoporosis. Flexibility exercise, such as stretching or yoga, prevents and aids recovery from injuries. And balance exercises, such as standing on one foot, help prevent falls.

By following these basic tips, as well as any advice from your physician related to any specific health conditions, it is possible to live well in old age as opposed to just living into old age.

The AARP Andrus Foundation's "Staying Sharp" series can be downloaded from the association's Web site at www.andrus.org/sharp/sharp_pubs.html. Each booklet covers a specific area: Memory Loss and Aging; Depression; Chronic Health Issues and Quality of Life. The booklets also are available by mail from AARP Fulfillment, 601 E Street NW, Washington, DC 20049, or by phone at 800-424-3410 and ask for series D17561 to get the booklets in English or D17461 to get the booklets in Spanish.

from Courtesy ARA Content, www.ARAcontent.com; e-mail: info@ARAcontent.com

TOO STRESSED TO SNOOZE?

Solutions for a More Peaceful Night's Sleep

(ARA) - Most Americans do not get the recommended eight hours of sleep required for good health, safety and optimum performance. In fact, the National Sleep Foundation (NSF) recently reported that 63 percent of Americans are sleep deprived.

During stressful times -- such as the loss of a loved one, a change in job status or a serious illness -- the numbers of those who suffer from sleep deficiency can be even greater. Ironically, this is the time when a good night's sleep is even more important to facilitate recovery and healing.

The following suggestions may ensure a more peaceful and restorative night's sleep for the entire household.

Struggling for Much-Needed Rest

People who suffer from anxiety often have difficulty falling asleep, wake up frequently during the night, arise too early in the morning, or experience unrefreshing sleep. These symptoms of insomnia are fueled by stress, grief, worry and disrupted sleep schedules.

One solution to combating insomnia is to create a restful sleep environment in every bedroom in the house. This includes keeping the temperature cool, the light dim and the bed comfortable.

"Choosing a good mattress can make a difference in the quality of sleep you get at night and the way you feel during the day," said Dr. Gary Zammit from the Sleep Disorders Institute at St. Luke's - Roosevelt Medical Center in New York City. "Most people do not realize that their bed can be preventing them from sleeping well and, in some cases, keeping them awake."

Insomniacs might consider alternative sleep surfaces to improve their sleep. One alternative is the Sleep Number Bed by Select Comfort with adjustable firmness and individualized comfort levels. In studies conducted at Stanford University and Duke University, participants fell asleep faster and experienced better quality, more restorative sleep on the Sleep Number bed than on a traditional innerspring mattress. Stanford University researchers also found that 87 percent of those who slept on the Sleep Number bed experienced a greater percentage of REM sleep with fewer disturbances.

Insomnia can be a forerunner of depression and other health-related problems, so it is important to seek a doctor's advice if symptoms persist.

Recognizing That Your Body Needs Sleep

For many involved in a crisis, daytime sleepiness is a frequent problem. Even if a person is getting the recommended eight hours of sleep a night, stress and emotional fatigue can cause excessive sleepiness and frequent dozing off. This can be especially harmful for adults since daytime sleepiness can lead to health problems or dangerous situations when they drive.

The best solutions for overcoming daytime sleepiness are to stick to a normal sleep routine and get extra rest if your body needs it. When stressed, adults should pay careful attention to what their bodies are telling them, make good judgments about getting to bed earlier and take frequent naps.

Lack of concentration, nodding off during quiet activities or having trouble waking up in the morning are signs that a child is not getting enough sleep. Parents should remember that if the sleep schedule is disrupted even one night, a child may experience these symptoms.

"Children copy their parents' sleep patterns, so it's important for parents to maintain consistent sleep schedules and get enough sleep at night," says Dr. Zammit. "Getting a good night's sleep should be a family priority, and it starts with the adults in the household."

Soothing Bad Dreams

Nightmares -- vivid, long, scary dreams -- are more frequent during times of stress, anxiety and helplessness. Children aged 3 to 6 are the most common sufferers of bad dreams, but traumatic events can increase the occurrence of nightmares in adults as well.

To avoid the anxiety nightmares can cause, it is important for adults to monitor the amount of television their family watches before bedtime and discuss any disturbing images with their kids. When children have nightmares, parents should comfort them by talking about the bad dream and offering reassurance that they are available whenever needed.

To reduce the chance of having nightmares, adults should avoid eating directly before bedtime and reduce their intake of caffeine and alcohol, as each will increase brain activity that can disrupt sleep.

For more information about sleeping better during stressful times, visit www.sleepfoundation.org. For details about the Sleep Number bed, call (800) 535-BEDS.

from Courtesy ARA Content, www.ARAcontent.com; e-mail: info@ARAcontent.com

FIGHTING ASTHMA - PART 1

My wife has asthma. It is extremely difficult, if not impossible, for anyone else to understand what that means and implies. If you have not had to care for someone with asthma, you cannot even begin to comprehend what it is like to deal with this condition. When I mention it to someone and they start telling me what they think, I have to control my feelings ... they do not and cannot understand. I restrain myself because they think they are being helpful. It's the same kind of thing when a single person gives a married couple advice on their union, or someone without kids thinks he knows how to raise them.

So what does it mean when I say my wife has asthma? It means her life is in constant danger. Every single day that she's breathing is a good day - because she survived the night. A week without gasping is a luxury, and a full month without an asthma attack is almost unheard of. What today really means is another day of breathing - it may be a difficult day or a good day, but there is always the knowledge that breathing is the most important thing.

You see, breathing is something that most of us take for granted. We never think about it, never need to be concerned about taking that next breath. Personally, the worst trouble I have had with my own breathing is a bad cold - my nose was stuffed and I had to use my mouth.

My wife, on the other hand, has to think about breathing all of the time. Some days she breaths fine, others are difficult. Breathing problems are in a special class all of their own - it's not like, say, having problems going to the bathroom, a cold or throwing up. These things all are minor compared to not breathing. You see, with breathing problems there is no time to think. You've got just minutes or even seconds to make a decision and get into action.

I discovered my wife had asthma soon after we were married. It was news to her also - she had never had asthma before, although her child had attacks when he was younger. So one day, out of the blue, Claudia came home because she had difficulty breathing ... and I didn't have a clue what to do.

This is a very unusual circumstance for me ... not knowing what to do. I am very intelligent by any measure and I make a strong point at knowing how to handle just about anything in my life. Before this time, no matter what the emergency was, I could and did handle it. Yet here I was with my wife having difficulty breathing. Over the next few days I learned a little bit. One thing I learned real fast is not al doctors are created equal. You see, even though our doctor visits were covered under insurance, our doctor would not accept any insurance. She ran a strictly cash operation. So on top of having a medical crisis we had a financial one - we had to pay the doctor then wait for the insurance company to pay us back. This severely limited our options at a time when we really needed options.

So when Claudia had breathing troubles we rushed over to the doctors office and asked for help. The doctor gave her a shot of adrenalin to correct her breathing. I watched in awe as my wife trembled from an injection of the same stuff they use to start a person's heart if it has stopped. I wondered for a moment if the "cure" was worse than the disease. The wonder soon stopped as Claudia's breathing settled down and she could take a breath without gasping. Her color returned to her normal pink - she had been slightly purple in hue., and the doctor prescribed something called Prednisone.

The next few weeks were not good weeks. You see, I didn't know it at the time, but Prednisone has some side effects. The most important one being that large doses tend to make a person a little bit psychotic. What I'm saying is my normally calm and collected wife became the "She Devil From Hell" ... but not so much to me or my son. No, her frustration was taken out on the cat (Baby).

That poor cat went through hell for those weeks. I had to protect him several times from the wrath of my wife for some new offense ... it appeared to her that the cat was trying to annoy her and make her miserable. I do believe that Baby used up at least two lives during those weeks ... and he only survived because my son and I protected him.

There were several trips to our local doctor during this first year with asthma. We noticed that the disease was not getting better, and our doctors did not really appear to know what they were doing. Their answer was more Prednisone and more adrenaline ... so we decided to see a specialist.

from Richard Lowe Jr.

FIGHTING ASTHMA - PART 2

One week my wife had severe asthma and it would not go away. In fact, we had visited our doctor numerous times for adrenalin shots. These helped in the short term (for a day or so) but the asthma just returned again later. Both of us wanted to resolve this condition on a more permanent basis, as it was becoming very difficult to deal with.

We talked to our doctor, a wonderful man named Dr. Frischer, and he directed us to a specialist. Someone who was familiar with the disease and could help us come up with a permanent handling.

I must admit that my wife did not want to go to this specialist. She didn't say why, she just was not comfortable with him. However, I convinced her, and before long we had pulled up to the doctors office, which was in a little hospital in Paramount, California.

The specialist took one look at Claudia and knew that her asthma was terrible. He had Claudia breath into a tube, then tisked to himself when he saw the result. It appeared that Claudia was not getting anywhere near the amount of oxygen that a normal person received. In fact, her lungs were drawing in about a forth of the normal amount of air - it was pretty bad that day. Which meant, of course, it was the perfect day to see the specialist.

The guy did some more tests, then recommended an allergy panel to determine exactly which substance was causing Claudia's condition. He explained that asthma is usually triggered by something, some particle in the air. It could be dust, pollen, cockroach droppings, cat dandruff or any other small particle.

We agreed and the panel was done. The doctor swabbed her arm with about twenty different substances, explaining that they would swell up into little bumps if anything registered. One substance registered strongly - simple dust. It seemed that Claudia's asthma was caused by dust.

While we were there, the specialist increased her Prednisone dosage to 60 milligrams. This is an incredibly high dosage of this drug, but based upon Claudia's poor breathing, the doctor felt it was necessary. If you remember from the previous article (part 1), prednisone has the side effect of making Claudia extremely hostile to our poor cat Baby. Well, during the next few weeks that cat had to be guarded night and day by Al and myself to keep Claudia from killing it.

The result of this trip? We finally realized the link between the environment and Claudia's asthma. We decided to be a little more proactive, and purchased some air filters for the living room and bedroom. These helped control the asthma to a certain extent. The other result? Now Claudia was feeling the other major short term side effect of Prednisone - it's very difficult to stop taking..

from Richard Lowe Jr.

SUCCESSFUL WEIGHT-LOSS POINTERS

Well we're at it again, trying to honor our promise on New Year's Day to lose weight and tone up those flabby parts. Although the year's still young more than half of our New Year's Resolutioners have strayed from their promise of fitness and or weightloss. The reasons may vary as to why their resolutions have been pushed to the side, one common compliant is difficulty in maintaining a healthy lifestyle. Why? It's difficulty to break old HABITS!

For so long we've had a life of overindulgence with the foods that are considered taboo, now we're expecting ourselves to enjoy doing without those favorites with no effort whatsoever. Rather than ease into a new way of eating through gradual elimination of our no no foods we jump in with both feet not expecting any backlash. To our surprise we have reactions ranging from endless cravings,headaches, stomach and intestinal discomforts.Some pointers for being successful this year:

1. As mentioned above ease into your new eating plans, gradually eliminate forbidden foods from diet. As far as exercise is concern give yourself plenty of time to build your endurance, don't attempt to workout for two hours the first day and you've been sedentary for twenty years.
2. Set goals that are short term. Instead of setting a long-term goal to lose forty pounds this year, lose four pounds a month.
3. When you feel anxious and desperate to reach your goal in a hurry remind yourself of past day,week, or month's progress. Losing alot of weight in a hurry leaves little time to adjust lifestyle habits for long-term success.
4. If you're not able to reach your goals alone join a support group that reflects you. Stop by http://www.onelist.com and peruse their categories of health and fitness surely you'll find a list for a individual like yourself.
5. Have hobbies and other outside interests so you're sure to get a mental break from your goal. Thinking to much about having to lose forty pounds can depress even the most enthusiastic of persons.
6. Don't be afraid to take time out of your day to relax your nerves and do nothing but enjoy that moment.
7. Use you imagination to see yourself after reaching your goal. The more vivid the mind picture the better, doing this will enlist the aid of the subconscious. It has been said that our goals are 10% actual work and 90% mental. So don't be afraid to be child-like in using your imagination to help you reach your goals without sweat and strain.

Always remember, "What the mind can conceive it can achieve!"

from Regena English