Instant Ab Flatteners

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Achieving a toned, sexy tummy might seem like a pipe dream this time of year. Baggy sweaters abound, egg nog is served and Frosty the Snowman doesn't offer much in the way of flat-belly inspiration. But getting a sleek, sexy stomach is easier than you think. Spend just five minutes a day on toning your abs and you'll get an amazing middle. We rounded up five of the most effective tummy toners around. Work three or four of these exercises into your routine (easing them in will minimize soreness). Do the number of reps indicated, resting one minute between moves. The only equipment you will need is a hand towel. Washboard abs, here you come!

Pike 90
Lie faceup; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.

Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.

Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.

Corkscrew
Lie faceup. Press legs together and raise them toward ceiling until they're at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.

Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side.



By Lucy Danziger, SELF Editor-in-Chief

 

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Going Up! 7 Pointers to Lift a Bad Mood

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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.

Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.

7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.

By Dr. Maoshing Ni

 

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Postpartum Depression vs. Thyroiditis

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During the postpartum period, about 1 in 15 women develops thyroiditis, a transient autoimmune inflammation of the thyroid gland marked by an accumulation of certain white blood cells in that gland. (The immune system usually guards against foreign invaders—for example, by destroying dangerous bacteria—but in an autoimmune disorder, the immune system inappropriately targets and damages some of the body's own healthy cells.)

In about one quarter of these women, the disorder begins 1 to 4 months after delivery. Mild symptoms caused by an overactive thyroid (hyperthyroidism) last for 2 to 8 weeks, followed by an underactive thyroid (hypothyroidism) that lasts for 2 weeks to several months. About half of the women with postpartum thyroiditis only develop the symptoms of hypothyroidism, which begins 2 to 6 months after delivery. In most of these women, the hypothyroid symptoms disappear within a year or less, but about a third end up with permanent hypothyroidism that requires treatment.

Women with a hyperthyroid phase have mild symptoms such as irritability, anxiety, muscle weakness, tremor, rapid heart beat, and palpitations. Symptoms of hypothyroidism—fatigue, sluggishness, and dry skin—are also usually mild. In some studies, postpartum depression was associated with or aggravated by the hypothyroidism.

Women need to be aware that postpartum thyroiditis can be difficult to diagnose and may require referral to an endocrinologist.

Although most women with this disorder require no treatment, if troublesome symptoms appear, they can be controlled: hyperthyroid symptoms with a beta-blocker, and hypothyroid symptoms through temporary replacement of thyroid hormone. Women with postpartum hypothyroidism need some regular follow-up in case hypothyroidism persists.


By Simeon Margolis, M.D., Ph.D.

 

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Tips For Better Sleep

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Like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.
  • Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
  • If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
  • If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
  • Develop a bedtime routine.
  • Keep regular bedtime hours.
  • Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
  • Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
  • Avoid naps (or falling asleep in front of boring TV programs, as I do).
  • Try to get up at the same time every day rather than sleeping in on weekends.
  • Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
  • If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
  • Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
  • And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
  • Use earplugs for extreme quiet.
  • If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
  • Avoid stimulating reading or television shows late at night.

If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) isn't keeping you awake. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term.


By Simeon Margolis, M.D., Ph.D.


 

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Influenza

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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.

Prevent Flu

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

 

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Best 6 Ways to Balance Emotions

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When so much is uncertain in the world around us, it is natural for our anxieties to rise and our emotions to fluctuate. But when your emotions run wild, the imbalance can spell trouble for your long-term health. Read on for 6 natural ways to get grounded and balance your emotions.

The Chinese healing tradition classifies emotion into five predominant states: joy, rumination (including worry), sadness, fear, and anger. Experiencing these emotions is a normal part of life, and you usually shift naturally from one to the next in reaction to events that pop up in your day. However, when one single emotion dominates, it brings your entire body out of balance and can produce illness. Learning to manage your emotions is essential for your happiness, health, and longevity.

1. A nerve-calming neurotransmitter
A healthy brain has a balanced chemistry that can cope more effectively with emotional stress. Some neurotransmitters in the brain excite the nerves, while others have a calming effect. One such neurotransmitter, GABA (gamma amino butyric acid) is a chemical that is especially helpful when emotional turmoil strikes. As the primary neurotransmitter for calming nerve signals, it prevents anxiety-related messages from reaching the brain. However, over time the body's production of the chemical wanes, and when you have low levels of GABA, you may begin to feel an increase in anxiety, insomnia, irritability, and depression. When you take it as a dietary supplement, pair it with vitamin B6, which helps your body use the GABA.

2. Herbal therapy for balance
The liver is thought to be the seat of emotional expression according to Chinese medicine. When healthy, the liver network naturally balances your emotional state and releases suppressed emotions. A blockage of liver energy can manifest as depression, anxiety, and other mood disorders. Some herbs that can give the liver an added boost are:
  • 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.
These herbs are available from health food stores and Eastern medicine practitioners. Consider trying our formula Internal Cleanse, which lifts emotional stagnation and promotes liver health.

3. Exercise releases pent-up emotions
When people do not use a healthy outlet to release emotions, they are stored in the body and can eventually result in physical pain. Common symptoms that may point to trapped feelings in your body are pains in the back, neck, shoulders, jaw area, or stomach, congestion in the ear or nose, a lump in your throat, chest tightness, or shortness of breath. Often unrecognized as pent-up emotions, these blockages may cause more serious harm to your health down the road—manifesting as chronic pain or even growths. Free negative emotions and use massage therapy, exercise, yoga, tai chi, or qi gong to get your energy flowing freely.

4. Take a time-out
Every parent can pinpoint when their children are about to have an emotional breakdown—they are overtired, hungry, and hurried. Unfortunately, adults do not consider the impact of stress on their own emotional lives. Rest and relaxation are essential for emotional balance. Just as junior has restful activities scheduled like story-time or naptime, create some of your own relaxing rituals. Take a bath in Epsom salts, scent the air with lavender, or read quietly in a calm corner.

5. Keep a journal
One of the best ways to work with your emotions is also one of the simplest. Write down your feelings to release them. Try writing for at least 10 minutes a day for a month. This will give you enough time to spot some patterns in your emotions—and to note if they correspond to any physical symptoms in your body. Write from the position of observer and record your emotions without judgment or editing. The next step is to identify the source of any anger, sadness, or other unhappiness so you can begin to make changes.

6. Breathing brings balance
Use deep breathing and rest to restore your metabolic equilibrium. Sometime during your busy day find time to close your eyes and take ten deep breaths. Even better, meditate on a daily basis and head off emotional extremes before they start. Studies show that people who meditate are calm, slower to anger, and better able to see through problems to good outcomes. Try spending 10 to 15 minutes in meditative relaxation each day and watch your emotional elasticity expand! There are many meditation guides and cds that can help you learn the practice.

 

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5 Diet Tips To Improve Your Mood

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Depression affects millions of Americans each year, with 2 to 3 times as many women as men diagnosed between the ages of 25 to 44. Although depression is common, treatment options vary, and many people may need medication and/or therapy.

It is believed that either psychological or physiological factors can cause depression. The physiological factors of depression may be linked to the "monoamine hypothesis," which stems from the belief that imbalances of chemicals in the brain called neurotransmitters, such as serotonin, epinephrine, and nor-epinephrine, may be to blame.

Some vitamin and mineral deficiencies may not only worsen depression in certain people, but research shows they may be the sole cause in others. Although correcting dietary deficiencies may help you feel less blue, I wouldn't advise anyone to stop their medications or therapy, unless directed to do so by their doctor. But paying attention to what you eat is good for both your brain and your body.

These tips are based on the most current research. Try them out and discover how eating a little bit smarter can improve your mood.

1. Carbohydrates. Carbs are involved in serotonin production, a chemical that helps you feel calmer. So a low-carb diet can leave you feeling irritable and edgy, especially since the brain needs a constant supply of blood sugar to function well. Studies have shown low blood sugar to be very common in people with depression. I recommend choosing healthy carbohydrates, such as fresh fruits, vegetables, and whole grains (vs. cake, candy, or donuts), and eating 5-6 smaller meals, each with at least 15 grams of carbohydrate--the amount found in a medium apple or pear.

2. Omega 3 fatty acids. The human brain is 60 percent fat. Some experts believe that fish containing omega-3 fatty acids (e.g., salmon, mackerel, and tuna) help fight depression because brain neurotransmitters move more easily through fat membranes that are composed of omega-3 fats. Fish may also increase serotonin levels, to help you feel more relaxed.

3. B vitamins. Many of the B vitamins have a role in the functioning of neurotransmitters. Research reveals that up to one third of people with depression may have a diet deficient in folic acid, leading to low serotonin levels in the brain. Additionally, a vitamin B6 deficiency may leave you feeling depressed and anxious. Depression may also be linked to a deficiency in thiamin (B1); an untreated thiamin deficiency can lead to irreversible nerve damage, as can a B12 deficiency. Supplemental B vitamins may be helpful, especially if your diet is lacking.

4. Tryptophan. This essential amino acid (a building block of protein that the body can't make) is a precursor to serotonin production. Contrary to popular belief, turkey is not the highest source of tryptophan--the sleepy feeling after Thanksgiving's meal may have more to do with alcohol or overeating than the turkey meat. Great sources of tryptophan include chocolate, oats, bananas, milk, cottage cheese, and mangoes. Not that you need it, but you have my full permission to indulge in some chocolate--preferably dark for the antioxidants--as long as there's no reason why you can't enjoy this serotonin-loaded treat!

5. Minerals. It's estimated that most Americans don't get enough magnesium in their diet, and low levels have been found in people with depression, schizophrenia and bipolar disorder. Another mineral, manganese, may contribute to depression if your levels are low due to subsequently decreased amounts of the neurotransmitters serotonin and norepinephrine.

A healthy, balanced meal plan and supplementation, such as B vitamins and/or minerals (check with your doctor and dietitian regarding your particular needs), combined with regular physical activity and a stress reduction program might help keep you from singing the blues.

 

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