Hot 4 Health

No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.

A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.

1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.

Laughter also increases the release of endorphins - compounds that give you a sense of well-being - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!

2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.

One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.

3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.

4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.

6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents.

Influenza

Influenza (flu) is a viral infection. People often use the term "flu" to describe any kind of mild illness, such as a cold or a stomach virus, that has symptoms like the flu. But the real flu is different. Flu symptoms are usually worse than a cold and last longer. The flu usually does not cause vomiting or diarrhea.

Most flu outbreaks happen in late fall and winter.

Causes the flu

The flu is caused by influenza viruses A and B. There are different strains, or types, of the flu virus every year.

Symptoms

The flu causes a fever, body aches, a headache, a dry cough, and a sore or dry throat. You will probably feel tired and less hungry than usual. The symptoms usually are the worst for the first 3 or 4 days. But it can take 1 to 2 weeks to get completely better.

It usually takes 1 to 4 days to get symptoms of the flu after you have been around someone who has the virus.

Most people get better without problems. But sometimes the flu can lead to a bacterial infection, such as an ear infection, a sinus infection, or bronchitis. In rare cases, the flu may cause a more serious problem, such as pneumonia.

Certain people are at higher risk of problems from the flu. They include young children, pregnant women, older adults, and people with long-term illnesses or with impaired immune systems that make it hard to fight infection.

The flu diagnosed

Your doctor will ask you about your symptoms and examine you. This usually gives the doctor enough information to find out if you have the flu, especially if many cases of a similar illness have occurred in the area and the local health department reports a flu outbreak.

In some cases, the doctor may do a blood test or take a sample of fluid from your nose or throat to find out what type of flu virus you have.

Treated

Most people can treat flu symptoms at home. Home treatment includes resting, drinking plenty of fluids, and taking medicine to lower your fever.

If you think you have the flu, your doctor may be able to give you medicine that can make the symptoms milder. But you need to start taking it within 2 days of your first symptoms.

You can help prevent the flu by getting the flu vaccine every year. The best time to get the vaccine is in October or November, just before the start of flu season. You can get the vaccine as a shot or in a spray that you breathe in through your nose.

Almost anyone over 6 months old can have the flu vaccine. The vaccine is especially important for people who are at higher risk of problems from the flu, including:

• Children 6 months through 4 years of age.
• Adults ages 50 and older.
• Adults and children who have long-term health problems or an impaired immune system.
• Women who will be pregnant during the flu season.

The flu vaccine is also recommended for health care workers and anyone who lives or works with a person who is at higher risk of problems from the flu. Your doctor can help you decide if the flu vaccine is a good choice for you.

The vaccine usually prevents most cases of the flu. But even if you do get the flu after you've had the vaccine, your symptoms will be milder and you'll have less chance of problems from the flu. You cannot get the flu from the flu vaccine.

By Maria G. Essig, MS, ELS

• Dandelion cleanses the liver and helps release built-up anger.
• Milk thistle protects and restores the liver.
• Schisandra berry protects the liver and soothes emotional anxiety.
• Chrysanthemum flower is used to cleanse the liver and neutralize toxins.
• White peony root is a Chinese herb often used to soothe the liver and balance the mood.

Everyone loses some hair every day. Losing up to 100 hairs a day is normal.

But if hair loss runs in your family, you could lose a lot more hair. Over time, you may end up with bald spots or hair that slowly gets thinner. About half of all people have this type of hair loss by around age 50.

Other factors, such as diseases and medicines, also can cause you to lose more hair than normal.

Although hair loss is fairly common, it can be a tough thing to live with, especially when it changes how you look. But there are ways you can treat your hair loss.

Causes Hair Loss

Common causes of hair loss include:

• Heredity. In most cases, hair loss is inherited, which means it’s passed down from one or both of your parents. This is called male-pattern or female-pattern hair loss.
• Stress, including physical stress from surgery, illness, or high fever.
• Chemotherapy, which is powerful medicine that destroys cancer cells.
• Damage to your hair from pulling it back too tightly, wearing tight braids or ponytails, or using curling irons or dyes.
• Age, since you grow less hair as you get older. Hair also gets thinner and tends to break more easily as you age.
• Poor diet, especially not getting enough protein or iron.
• Thyroid diseases, like hypothyroidism and hyperthyroidism.
• Ringworm of the scalp, which is common in children.

Your symptoms will depend on what kind of hair loss you have.

If your hair is thinning, it happens slowly over time, so you may not notice the hairs falling out. If your hair is shedding, then clumps of hair fall out. You may lose hair all over your scalp, which is called general hair loss. Or you may lose hair only in one area, which is called focal hair loss.

With inherited hair loss, men usually get bald spots around the forehead or on the top of the head, while women have thinning all over the scalp.

See a picture of typical inherited hair loss.

Since your hair has a lot to do with your appearance, losing it may cause you to have lower self-esteem if you don't like how you look. This is especially true in women and teens.

Your doctor will ask you some questions, like how much hair you're losing, when it started, and whether your parents have hair loss. He or she will look closely at your scalp and hair-loss pattern and may gently pull out a few hairs for tests.

If it’s not clear what’s causing you to lose your hair, your doctor may do a blood test or look at a sample of your hair or scalp with a microscope.

Treated

How you choose to treat your hair loss depends on the cause. It also depends on your feelings. You may decide that you need treatment, or you may not be worried about thinning hair or baldness. The choice is up to you.

Hair loss that runs in the family can be treated with medicines or with surgery, such as a hair transplant. Some people choose to wear hairpieces, like wigs or toupees (say "too-PAYZ"). Finding different ways of styling your hair, like dyeing or combing, also can help. If hair loss is caused by something you can control, like stress or medicines, you can treat it by getting rid of the cause.

When you are deciding about treatment, think about these questions:

• Which treatment is most likely to work?
• How long will it take?
• Will it last?
• What are the side effects and other risks?
• How much will it cost, and will insurance cover it?

Hair grow back

When your hair loss is inherited, your hair won't grow back naturally. Treatment can help some hair grow back and prevent more from falling out, but you probably won't get all your hair back. And treatment doesn't work for everyone.

When medicines, stress, or hair damage cause you to lose your hair, it often will grow back after you take away the cause. If this doesn't help, you may need other treatment.

If you're unhappy with how hair loss makes you look, treatment may boost your self-esteem. It’s natural to want to like the way you look.

But keep in mind that treatment, especially medicines and surgery, can have some side effects and risks. Be sure to discuss your decision with your doctor.

Prevent

If you want to minimize your hair loss, the two nutrients that you have to make sure you have plenty of every day. These nutrients are Vitamin A and Vitamin B.

• Vitamin A

Vitamin A is a key for developing healthy cells, tissues in the body, and reducing hair loss. Vitamin A deficiencies commonly cause thickening of the scalp, dry hair, and dandruff. Air pollution, smoking, extremely bright light, certain cholesterol-lowering drugs, laxatives, and aspirin are some known vitamin A inhibitors. Liver, fish oil, eggs, fortified milk, and red, yellow, and orange vegetables are good sources for vitamin A, as are some dark green leafy vegetables like spinach.

Sources of vitamin A:

Carrot
Milk
Beef
Egg substitute
Cheese
Papaya
Mango

• Vitamin B

B-vitamins work interdependently and therefore all levels of B vitamins need to be sufficient in order to maintain proper health. Vitamins B-6, folic acid, biotin, and vitamin B-12 are all key components in maintaining healthy hemoglobin levels in the blood, which is the iron-containing portion of red-blood cells.
Hemoglobin’s primary function is to carry oxygen from the lungs to the tissues of the body, so if these vitamins were deficient in your body, then hair and skin would suffer.

Sources of vitamin B:

Mollusks
Liver
Haddock
Milk
Egg
Nuts
Green vegetables
Mushrooms
Meat
Enriched cereals
Pasta
Fish

Other problems (like bacterial vaginosis and trichomoniasis) can cause vaginal symptoms that may seem like a yeast infection. If you need help finding out which problem you have, see the Check Your Symptoms section of the topic Vaginal Problems.

Vaginal yeast infection

Yeast is a fungus that normally lives in the vagina in small numbers. A vaginal yeast infection means that too many yeast cells are growing in the vagina. These infections are very common. Although they can bother you a lot, they are not usually serious. And treatment is simple.

Causes a vaginal yeast infection

Most yeast infections are caused by a type of yeast called Candida albicans.

A healthy vagina has many bacteria and a small number of yeast cells. The most common bacteria, Lactobacillus acidophilus, help keep other organisms—like the yeast—under control.

When something happens to change the balance of these organisms, yeast can grow too much and cause symptoms. Taking antibiotics sometimes causes this imbalance. The high estrogen levels caused by pregnancy or hormone replacement therapy can also cause it. So can certain health problems, like diabetes or HIV infection.

What are the symptoms?

A yeast infection causes itching or soreness in the vagina and sometimes causes pain or burning when you urinate or have sex. Some women also have a thick, clumpy, white discharge that has no odor and looks a little like cottage cheese.

These symptoms are more likely to occur during the week before your menstrual period.

Vaginal infection

It’s easy to guess wrong about a vaginal infection. See your doctor if you aren't sure what you have or if this is the first time you have had these symptoms. Also see your doctor if you are pregnant. Your doctor may want to do a vaginal exam.

How is it treated?

If you have had a yeast infection before and can recognize the symptoms, and you aren't pregnant, you can treat yourself at home with medicines you can buy without a prescription. You can use an antifungal cream, or a suppository that you put into your vagina, or antifungal tablets that you swallow.

If your symptoms are mild, you may want to wait to see if they clear up on their own.

Yeast infections are common during pregnancy. If you are pregnant, don't use medicine for a yeast infection without talking to your doctor first.

If you use a cream or suppository to treat the infection, don't depend on a condom or diaphragm for birth control. The oil in some medicines weakens latex, the material often used to make these devices.

Many women have infections that come back. If you have more than four yeast infections in a year, see your doctor. He or she may do some tests to see if your yeast infections are being caused by another health problem, such as diabetes.

Prevent yeast infections

You can prevent yeast infections by making sure that your genital area stays as dry as possible and can “breathe.” For example:

• Wear cotton, not nylon, underwear, and avoid tight-fitting pants and panty hose.
• Change out of a wet swimsuit right away.
• Avoid douches and feminine sprays, scented toilet paper, and deodorant tampons.

During perimenopause or postmenopause, call your doctor about:

• Menstrual periods that are unusually heavy, irregular, or prolonged (1½ to 2 times longer than normal).
• Bleeding between menstrual periods, when periods have been regular.
• Renewed bleeding after having no periods for 6 months or more.
• Unexplained bleeding while you are taking hormones.
• Perimenopause symptoms, such as insomnia, hot flashes, or mood swings, that aren't responding to home treatment and are interfering with your sleep or daily life.
• Vaginal pain or dryness that does not improve with home treatment, or you have signs of a urinary tract infection.

For more information, see the topics Abnormal Vaginal Bleeding, Dysfunctional Uterine Bleeding, and Osteoporosis.

Watchful Waiting

Menopause is a normal process of hormone change and doesn't require treatment. If your menopause symptoms are mild, try home treatment for relief. Discuss your symptoms with your doctor at your next regular exam.

The following health professionals can help you manage menopause symptoms and evaluate menstrual period changes:

• Family medicine doctor
• Gynecologist
• Internist
• Nurse practitioner
• Physician assistant

Depression is an illness that makes a person feel sad and hopeless much of the time. It's different than feeling a little sad or down. Depression can be treated with counseling or medicine, or both.

Positive thinking also can help prevent or control depression.

Guidlines

• If you have thoughts of harming yourself or others, you need to see your doctor or therapist right away. Positive thinking can help with depression. But you may also need medicine and therapy.
• Negative thoughts can make depression worse or can raise your chance of having depression.
• Cognitive-behavioral therapy, or CBT, is a type of therapy that can help you replace negative thoughts with positive ones.
• Changing your thinking will take some time. You need to practice healthy thinking every day. After a while, positive thinking will come naturally to you.

Positive thinking, or healthy thinking

Is a way to help you stay well by changing how you think. It’s based on research that shows that you can change how you think. And how you think affects how you feel.

Cognitive-behavioral therapy, also called CBT, is a type of therapy that is often used to help people think in a healthy way. CBT can help you learn to replace negative thoughts with positive ones. These negative thoughts are sometimes called irrational or automatic thoughts.

Working on your own or with a counselor, you can practice these three steps:

• Watch. Notice your thoughts, sometimes called "self-talk." Some people don't pay much attention to what they tell themselves. If they happen to notice that they've told themselves they're a failure, they just accept that discouraging thought as fact.
• Check. Look at your thoughts, and ask if they are completely true. Ask yourself if these thoughts are untrue or exaggerated. Maybe you're ignoring something positive.
• Correct. Replace the negative thoughts with positive, helpful thoughts. This is the step where you can change the way you feel.

The goal is to have positive thoughts come naturally. It may take some time to change the way you think. So you will need to practice positive thinking every day.

Changing the way you think can help you replace negative thoughts with helpful ones. This can help you cope with depression and may help keep it from coming back.

Maybe you weren't able to close a sale or get a big project done at work. Or perhaps a relationship has ended. It's normal to feel down. But you've had trouble sleeping. You can't enjoy many of your usual activities. And you're blaming yourself. "I'm a failure at everything," you tell yourself.

The more you think about yourself in a negative way, the harder it is to feel hopeful and positive. The negative thinking makes you feel bad. And that can make you feel more depressed, which leads to more bad thoughts about yourself. It's a cycle that's hard to break.

But with practice, you can retrain your brain. After all, you weren't born telling yourself negative things. You learned how to do it. So there’s no reason you can't teach your brain to unlearn it and replace negative thinking with more helpful thoughts.

Positive thinking also can help you manage stress. Too much stress can raise your blood pressure and make your heart work harder, which can increase your risk for a heart attack. Stress also can weaken your immune system, which can make you more open to infection and disease.

Although you can use CBT on your own, it’s important to talk to your doctor or a counselor if you feel that your mood is getting worse. You may need more help.

By Marianne Flagg