Causes of Canker Sores

Millions of people get canker sores every year. These painful and unsightly lesions that form in the mouth and on the lips are small white ulcers that can make life very uncomfortable for a day or two. More annoying than truly harmful, a canker sore is usually not serious enough to warrant a doctor visit, yet you may need to apply medicinal cream to ease the discomfort of this small but powerful sore place. If your sore stems from the Herpes simplex virus, your doctor can prescribe an ointment to address prevailing symptoms. You also can buy over-the-counter medications that will help to control the discomfort associated with the sore. Although the herpes virus is the most common and likely culprit, many people believe that exposure to certain elements spur the development of these lesions at certain times. Here is a rundown of the most popular sources of blame: 1. Sunshine. Those with sensitive skin may prefer to avoid sun exposure during the peak hours between 10 a.m. and 4 p.m., as this is when the rays have their most direct effect on the earth’s surface. Sunbathers sometimes get a canker sore after several hours on the beach or poolside. Swimmers comprise another likely target group. While in the sun, wear sunscreen to protect your face and skin from the worst of the hot rays. 2. Acidic foods. Tomatoes, citrus fruits, chocolate, and other tangy food items may help to encourage a canker sore’s development. If you discover a link between your consumption of these foods and the emergence of a canker sore, reduce your intake of these items or make health-conscious substitutions. For example, have pizza or pasta with white sauce instead of tomato sauce occasionally. 3. Stress. Many folks feel that undergoing significantly stressful events can bring out a canker sore. Try to balance the stress in your life with periods of rest or relaxation, perhaps listening to classical music or keeping a journal. Learning to manage stress in your life can help to guard your health from a number of adverse conditions and diseases. Canker sores can grow or spread, so don’t puncture them in hopes of making them disappear more quickly. Some people who have canker sores dislike kissing others for fear of spreading the sore. It might be a good idea to refrain until the sore goes away. If you have a sore on your mouth, wash it gently with warm water and mild soap. Avoid using the same washcloth on other parts of the face or body unless it has been rinsed out thoroughly. You may prefer not sharing drinking glasses with another person until a sore has disappeared completely. If a sore persists for more than two weeks, see your doctor, as it may be something other than a canker sore.

Canine MD: Six Ways Your Dog Can Save Your Heart

Science has finally caught up with what dog lovers have known for years--that having a dog is great for your health. Here are six ways science has proven that living with a dog promotes better heart health. Decreased cholesterol and triglycerides. Lower cholesterol and triglycerides reduces the risk of cardiovascular disease. Results of a three-year study of over 5,700 people showed that those who lived with pets, including dogs, had lower blood pressure and triglyceride and cholesterol levels than did non-pet-owners, even after accounting for additional exercise, smoking, diet, weight, and socioeconomic profile. Lowered blood pressure. Women undergoing stress tests have lower blood pressure in the presence of dog than they have in the presence of a friend. The simple act of petting your dog causes your blood pressure to drop. What's more, the lowered blood pressure stays in effect even when the dog is no longer present. Improved chance of surviving a heart attack. A study conducted by the US Department of Health concluded that 28% of heart patients with pets, including dogs, survived serious heart attacks, compared with only 6% of patients who did not have a pet, even after accounting for factors such as the severity of heart disease. Longer life-expectancy after a heart attack. A study pub-2403258503801684lished in the American Journal of Cardiology found that men who had a dog were six times more likely to be alive one year after a heart attack than men without a dog. The presence of a pet affected survival rate even more than having a spouse or friends. Reduced stress. A study by State University of New York at Buffalo of stockbrokers who had dogs or cats in their offices had smaller increases in blood pressure when they had to carry out stressful tasks than those who did not have a pet present. Increased exercise. One study showed that when people get a dog, they increase their walking time fivefold--from an average of one hour to five hours. Five hours of walking per week has a benefit equal to giving up smoking. So, the secret to a healthy heart may be trading in that hotdog for a hot-looking Dachshund--or Great Dane or Boxer.

Busting Acne Myths Requires Individualized Treatment and More Research

If you have acne, you know the deal- everybody has a cream or suggestion to help you get clear skin. But how do you separate myth, medicine and folklore to find an acne treatment that works for you? That’s what researcher Parker Magin set out to do in a study entitled, A systematic review of the evidence for ‘myths and misconceptions’ in acne management. Magin and co-researchers from the University of Newcastle, New South Wales, conclude that clinicians cannot be “didactic” when making acne treatment recommendations that are based on diet, hygiene and sunlight exposure. According to Magin, acne treatments should be individualized. Meanwhile, the Academy of Dermatology has pub-2403258503801684lished a press release touting, The Stubborn Truth About Acne: Myths and Misconceptions. Though this article discusses a recent Stanford University survey that examined acne myths held among young adults, it offers no solid advice for securing an acne antidote. Moreover, its meaning is paradoxical. For example, the article headlines Alexa Boer Kimball, M.D. who is an assistant professor of dermatology at Harvard University. Dr. Kimballs sums up the survey on acne by saying “that substantial differences still exist between popular belief and scientific support, yet this does not change the way patients attempt to care for their acne.” Dr. Kimballs’s comments at the Annual Meeting of the American Academy of Dermatology casts a discrediting shadow over her groundbreaking research that aimed to separate acne fact from fiction. Just two years ago in 2003, Dr. Kimball was apart of a Stanford University study investigating the effect of stress on acne. Then, Dr. Kimball concluded that, “increased acne severity was significantly associated with increased stress levels… while self-assessed change in diet quality was the only other significant association.” The results of this study suggested that the link between acne, and diet and stress are no longer hypothetical but warrant further examination. Another investigation aiming to demystify acne came for Dr. Loren Cordain. Cordain and his associates explored the link between diet and acne in a study called Acne Vulgaris: A Disease of Western Civilization. Cordain noted that Kitavan Islanders of Papua New Guinea and the Aché hunter-gatherers of Paraguay had no active cases of acne. This prompted the question, “So why does acne vulgaris affect 79% to 95% of the adolescent population in westernized societies?” Cordain found that genes alone do not cause the disparity of acne incidences between non-westernized and modernized societies. Other factors must enter the equation. Acne can arise from hormonal shifts, stress upheavals and a host of other causes. Your best defense against acne is observing yourself and noting what conditions, foods and emotions aggravate your acne situation. From there, you can use self-care to reduce acne flare-ups.

Breathing And Relaxation Techniques To Sleep Better...

There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become. Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle. Try this breathing technique when you first get into bed: 1.Take a deep breath. 2.Breathe in through your nose and visualize the air moving down to your stomach. 3.As you breathe in again silently count to four. 4.Purse your lips as you exhale slowly. 5.This time count silently to eight. 6.Repeat this process six to ten times. The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension. Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep. As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep. Try the following relaxation exercise before you get into bed: 1.Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward. 2.Close your eyes and concentrate on every part of your body. 3.Begin at the top of your head and work your way down to your toes. 4.Start by feeling your forehead tense, then your eyes, face, and jaw. 5.Tense and release each muscle group, such as your shoulders and neck. 6.Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes. 7.Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly. 8.Stretch slowly before standing. The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress. There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you. Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.

Break a Sweat to Break Your Stress

Are you swamped at work? Do you always feel one step behind trying to catch up on all the chores on your "to-do" list each day? Do you toss and turn in bed at night thinking about all the things you should have accomplished that day, but didn't? All of us have experienced a hectic set of circumstances in our lives at one point or another. Maybe you experience stress every day of your life. This stress can lead to sickness, depression, and make you feel overwhelmed. Therefore, how can you combat this nagging daily stress? One answer is exercise. Stress comes in both physical and mental forms. The severity of stress placed upon your body depends on your job, family, and life obligations. Exercise will benefit nearly everyone from a mother of five to a single on-the-go professional. You can find a form of exercise to suit your needs whether you have just ten minutes of free time a day or can hit the gym regularly. Exercise has the potential to be a highly effective stress reducer. Following are common questions, excuses, and solutions regarding exercise in our daily lives. How does exercise affect the body? Won't it make me feel tired? On the contrary, exercise has been shown to increase "endorphins". Endorphins are the "feel good" chemicals that are linked to an elevation in mood. This endorphin kick can be akin to eating a chocolate bar. Chocolate has caffeine and hits the pleasure center in our brain. Exercise is similar in that blood pumps faster in our bodies increasing the oxygen supply to our brain. This endorphin rush is why many exercisers become addicted to exercise. Exercise has long been an antidote to stress. Exercise takes your mind away from the stresses of daily life while you run, lift weights, or engage in any activity that raises your heart rate. An added benefit to exercise is that it will help you sleep better at night. For many people stress wreaks havoc on their lives by causing insomnia. Make sure, however, that you don't exercise too close to bed time. The rise in activity and heart rate that exercise brings should be completed at least three hours before bed time. Each person reacts differently to exercise so test out different exercise times and see which time works best for you. How am I supposed to find time to exercise when my day is already filled to the brim with chores, kids, work, etc.? Before you brush off exercise time, take a closer examination of your day. Do you have down time? Do you spend time watching television? Many people watch television during the course of the day. This television time could be exercise time instead. Record your favorite TV shows and watch them later after you have exercised. Time exists for exercise; it is just a matter of making time and placing value on your exercise program and overall health. What type of exercise should I do to relieve stress? I don't want to be a gym rat and purchase an expensive health club membership. Good news. You don't need to sign an expensive gym contract to get your exercise in for the day. You can exercise from the comfort of your own living room or head outside and enjoy the fresh air. For example, break a sweat with exercise videos/DVDs. There are a bevy of exercise videos/DVDs available for home use that range for calming Yoga to boot camp kick boxing. Some videos/DVDs come with extras such as free weights, aerobic steps, exercise balls, and strengthening bands. It is like you have a personal mini-gym all to yourself. You can create your own exercise video library and rotate the different workouts to keep your exercise program varied and interesting. Strap on your walking shoes and head outside to enjoy the sights of your neighborhood. Walking is a low impact form of exercise. It is fun to walk with your spouse, children, and friends. Many neighborhoods have jumped on the walking bandwagon by starting walking clubs. They meet twice a week in the morning for an hour long walk. It is a great way to get to know your neighbors and exercising with a partner will help you to keep on track. This accountability is a great defense against skipping your workout. Many people want to get away from the stress of others. They want to walk and exercise by themselves. If this applies to you then you can listen to a tape or CD on your walk. It is a great way to catch up on books you have been meaning to read by listen to the audio version. Or you can listen to soothing music. Either way you can reduce stress from your daily life by placing your focus on other things besides all the errands you need to get done that day. Reduce your stress with exercise. It is a natural way to energize your body and calm your mind. Make exercise an integral part of your daily living. You will be glad you did as you enjoy each day, stress free.

Boost the immune system the natural way part 2

Other than taking a decent amount of exercise and following a healthy diet, we may feel there is little we can do to help our bodies maintain themselves. However, it is possible to boost the immune system and encourage cell production through the use of supplements containing nucleotides – the body’s essential cell building blocks. The body has an ongoing demand for new cell production, and must create cells at the same rate at which its cells die. To do this, a typical cell must double its mass and duplicate all of its contents in order to produce the two new ‘daughter’ cells. This multiplication of a cell starts with the doubling of the information (inter-phase) - namely the DNA. Previously we discussed how the DNA is formed by the five key nucleotides. A normal DNA consists of 3 billion nucleotides. It is only after this multiplication of the DNA that the M-phase can start. This is where the two cell nuclei are formed and the cells start to divide into two separate cells. Cell proliferation is a lengthy and complicated process, dependent mainly on energy and supply of the specific building blocks, the five key nucleotides. Research has shown that by providing extra dietary sources of nucleotides, the multiplication of these new cells can be speeded up. This applies to the following cell types: Intestinal mucosa cells – the cells lining the gut Bone marrow cells, namely leukocytes (especially Lymphocytes) – more commonly termed as the white blood immune cells Erythrocytes – Red blood cells Certain brain cells For years, nucleic acids and nucleotides were considered essential nutrients. Now these nucleotides are increasingly considered to be limiting in certain diets and during periods of stress and illness. It was thought that the body could synthesise sufficient nucleotides to meet its physiological demands via ‘de novo’ synthesis of nucleotides. However, research during the last several years indicates that this is not correct. There are certain conditions in which the body requires dietary nucleotides to meet its physiological requirements. These conditions include: Rapid growth Limited food supply Stress Chronic disease Bacterial and viral infections In these situations, metabolic demand exceeds the capacity of the ‘de novo’ synthesis, and therefore dietary nucleotides become conditionally essential. Importantly, dietary nucleotides may also spare the energetic costs of ‘de novo’ synthesis of nucleotides. Critical point in nutrition: energy Building nucleotides by the ‘de novo’ process requires lots of time and energy. Supplementing purified nucleotides to the diet reduces the proportions required to manufacture, while accelerating all active processes and saving energy also. Supplementary nucleotides have been demonstrated to enhance the efficiency of a number of vital organs; these include: Immune organs including the bone marrow Liver Intestines Consequently, supplementary nucleotides have an effect on a number of vital functions: Immunity Production of stress hormones Digestion and absorption of nutrients Vitality and well-being Focussing on Immunity Nucleotides are an essential part of an healthy immune system, because they have been shown to support the following: The reversal of malnutrition or starvation-induced immunosuppression Enhancement of T-cell maturation and function Enhancement of natural killer cell activity Increase of delayed cutaneous hypersensitivity Aiding resistance to infectious agents such as Staphylococcus aureus and Candida albicans Modulation of T-Cell responses toward type 1 CD4 helper lymphocytes or TH1 cells. In layman’s terms, nucleotides help to boost the immune system by speeding up the process of creating new defence cells, which are essential for the body to fight infections. Reducing the effect of an infection In 2003 a double-blind placebo controlled trial was carried out by Dr Isobel Davidson at Queen Margaret University College, Edinburgh. This clinical trial was carried out to test the effects of nucleotides on reducing the severity of specific symptoms, secondary infections and healing time after a natural infection by the cold or flu virus. The findings showed that the specific formula of nucleotides significantly reduced the symptoms of painful sinuses and earache. Over the first six days of taking the nucleotides or a placebo, the discomfort level was on average greatly reduced for the nucleotide patients: Dry mouth: 30% less Sore throat: 20% less Muscle aches: 15% less Headache: 40% less Salivary IgA (antibody) concentrations were similar at recruitment, but the subsequent to this were higher in general for the nucleotide group. For the layman, higher antibody levels indicate a greater immune response. Preserving a strong immunity The positive effects of supplementary nucleotides on immunity was also backed up with another placebo controlled trial carried out by Professor Lars McNaughton, University of Bath, 2002. McNaughton tested the effects of nucleotides on athletes under both short-term and high intensity, and moderate endurance exercise. Again these results were significant and conclusive. Athletes on the nucleotide treatment showed a 25% higher IgA concentration after 90 minutes endurance exercise, compared with the placebo group. The stress hormone, cortisol, was 10% reduced for the nucleotide supplemented group. High cortisol levels have been shown to impede the effectiveness of disease fighting cells. Hence, the placebo group showed a greater drop in antibodies. High decreases in IgA (antibodies) are thought to be a reason for increased levels of Upper Respiratory Tract Infection (e.g. colds and flu) for athletes and people suffering high levels of stress. In conclusion, the body needs nucleotides to help support a healthy immune response. The body can normally take these from food, but in times of stress, illness, poor diet or rapid growth, dietary nucleotides become conditionally essential; supplementing all five nucleotides has been shown to preserve a strong immunity, and reduce the severity of infections.

Beat stress and be healthy!

Everyone knows that stress isn't good - that it can get on top of us and effect our wellbeing. What most people don't realise is that stress can effect much more than just our mood or mental state. Stress has been shown to have a detrimental effect on many parts of our body and indeed peoples health in general. Stress is one of the most widespread afflictions in modern life - everyone suffers from it in their day to day lives. Its because of this that most people don't recognise stress for what it is until it is effecting their mental and physical health in a negative way. Most people don't realise they are stressed until it becomes a major issue for them. Of course some of the effects that stress has effect us on a mental level but it can have an effect all over the body. High blood pressure and heart rate have both been linked to stress so if you find your blood pressure is too high a lot of the time then you should act to reduce the amount of stress you have in your life. This can reduce your health problems and leave you happier and more content. There is no such thing as a safe level of stress, obviously we will all have stress in our lives but decreasing the stress you experience every day will always have positive effects in your life. Considering the health implications of prolonged stress it is better to actively act to cut down the stress that you experience in your life. Reducing your stress is not difficult, a little time spent planning how to change your life can make a huge difference. A small effort will go a long way to making you feel better about yourself and others. The first thing that you should do is to sit down and make a list of all the things that are causing you to be stressed out. It doesn't matter whether or not you think something should be stressful - write down anything that genuinely is stressful to you. Then, go through the list again and see which things you can eliminate from your life. Of course you won't be able to eliminate everything that causes you stress - you will probably still have to go work, and deal with people you find difficult. The important thing is that there will be several items on your list that you can take steps to avoid and eventually eliminate from your life or at least cope better with. One of the key ways to reduce stress is also one of the simplest - relax! Relaxation time is extremely important in your day - a time to unwind and forget all the stress of your day. You should schedule your relaxation time and let nothing interrupt it, it is as important to your health as exercise in avoiding the negative effects of stress. Exercise is another excellent way to defeat stress. Exercise will clear your head, make you feel better, and more confident. It is also excellent for your general health so make exercise a part of your day also. If you start working on stress reduction, you should start seeing improvements in your health right away. Also, even if you are not noticing that your health is improving right away, you should still feel confident that it is - the more relaxed you are, the better you should feel. Start working on stress reduction today, and have a healthier life tomorrow!

Beating the Freshman 15

It's a fairly accepted 'fact' among college age women that they will gain weight their first year away from home. It's so well accepted, in fact, that nearly anyone will know immediately what you mean when you refer to the 'Freshman 15'. The research doesn't quite bear it out, though. One study conducted 15 years ago found that incoming freshman did gain weight at higher rates than their peers who did not attend college, but the average weight gain for the stressful freshman year was 7 pounds, less than half the mythical 15 pounds they'd been told to expect. Even more encouraging is that a more recent study of college weight gain monitored the weight and body fat of freshman women. More than half the students put on weight, but for most it was less than five pounds. One third of the students lost weight. Interestingly, those students who most worried about gaining weight believed that they had gained weight even when the scales showed that they hadn't. If you're concerned about gaining weight in that first year away from home, here are some concrete suggestions that can help you avoid the dreaded Freshman 15. Adopt a Healthy Attitude Toward Food. Researchers place part of the blame for the Freshman 15 on the tendency to turn to food for comfort. In an unfamiliar setting, with new stresses and new worries, students may turn to the familiar foods that make them feel good to help them get through. Train yourself to eat when hungry - and deal with stress through other means. De-stress. The corollary to the statement above is that the less you allow changes and worries to affect you, the less stress you'll have to deal with. One of the best ways to stress-proof your body is by eating a healthy diet. Regular exercise and making sure you get enough sleep play a big part, too. When you're body is well-nourished and well-rested, you'll find it much easier to deal with stress without resorting to major snacking. Watch out for the parties. Away from parental supervision for the first time, many college age students give in to the urge to party. Try to keep in mind that beer, even light beer, has 100 calories per every 12 ounces that you drink. You're also a whole lot more likely to snack on high fat junk food like chips when you're drinking. As for other drugs - there are all sorts of reasons not to smoke. Add the fact that it's fattening to the list. Exercise. Take advantage of the gym facilities and any student privileges you might have by getting regular workouts. Swimming, tennis, aerobics - any sport that you play, any activity that you do will both burn calories, and help reduce the stress of your first year at school. Socialize. Find a group of friends and be a part of it. The more you feel like you belong, the less you'll be missing home, and the less you'll be snacking to make up for it. The Freshman 15 isn't inevitable. Just remember to eat healthy, exercise, sleep well and have fun. The weight loss will take care of itself.