==========================================

EXERCISE WITH ARTHRITIS -- People who have arthritis can exercise daily without injury to the joints. However, you should talk to a physician before starting or continuing an exercise program. Here are some questions you should ask: What types of exercise can I do? When should I exercise? How often, how long, and how hard can I exercise? In most cases, people with arthritis should stretch the affected joints daily even when inflamed. It is also important to strengthen the joints with isometric exercises. These are exercises in which the muscles are contracted without any joint movement. If possible, you will want to progress to lightweights and gentle range-of-motion exercises. When you have little or no pain and inflammation, non-impact or low-impact aerobic exercise will improve your stamina and endurance. These forms of exercise may also improve mobility and reduce pain. Water workouts in a heated pool and t'ai chi are safe non-impact aerobics. Cycling and walking are good low-impact aerobic exercises.

SIGNS OF EXERCISE-INDUCED ASTHMA -- Trouble breathing six to eight minutes after the workout is completed; Coughing or wheezing during physical activity; A feeling of tightness in the chest; Excessive tiredness or shortness of breath after exercising.

SOME JOB STRESS TIPS -- 1. If job stress follows you home at the end of the day, make an extra effort to check it at the door. The success of your relationship could hinge on it. A recent study suggests work stress may be even more detrimental to your relationship than work exhaustion. Before you walk through the door, take a few minutes to employ a stress reduction technique, such as deep breathing or mindful meditation. Talking out your work worries with your partner also may help diffuse tensions. 2. When you feel extra stressed, consider taking a little extra vitamin C. A recent study revealed that people with high blood levels of ascorbic acid (vitamin C) may experience fewer physical and mental signs of stress compared to people with low blood levels of ascorbic acid. In a study, people given a high daily dose of vitamin C exhibited smaller stress responses compared to people not taking the supplement. 3. Reduce your stress and anxiety levels by taking three mini walks each day. Research reveals that three 10-minute walks taken at different times of the day are as effective at relieving tension and anxiety as one 30-minute walk.

KEEP GERMS AWAY -- Dry, damaged skin is more likely to harbor bacteria. Simply moisturizing your hands helps improve the skin's barrier function, minimizes microbes and reduces the number of germs that can be spread, according to a study by the Centers for Disease Control and Prevention in Atlanta, Georgia, USA.

LATE NIGHT SNACKING -- Late night snacking on the wrong foods can ruin your diet. When time is structured, you are less likely to think about food. Why are so many people tempted to snack late at night? The #1 reason is boredom. When the mind is not stimulated, it tends to seek pleasure and eating is a very pleasurable experience. Here are some tips to help you stay away from those unplanned snacks: 1. Do not skip dinner - skipping dinner will set you up for failure. The temptation to snack on junk food or whatever is available becomes overwhelming when you're very hungry. 2. Include a light dessert for dinner - any light dessert will do if you love sweets. Desserts that are less than 150 calories can easily be added to your diet and it gives those sweet tooth lovers a feeling of satisfaction. When you are satisfied, you are less tempted to snack later at night. 3. Watch less television - you will be surprised how watching television can cause you to snack. Your mind is not engaged and boredom unsuspectingly creeps in. Boredom causes you to want something pleasurable such as food. Also, TV commercials with all the delicious looking foods will trigger you to eat without your awareness. 4. Plan fun projects - write down projects that you always wanted to do. Using your spare time for worthwhile chores will keep your mind off food. Projects can include helping the kids with homework, sewing, developing your business plan, family game time, 30 minutes on the treadmill or stationary bike. 5. Plan to snack - if you are the type of person that just cannot avoid snacking late at night, then plan one or two low calorie snacks. Plan something like sugar free hot chocolate with light whip cream or 1/2 bag of light microwave popcorn at the time you are most vulnerable for snacking. This way you consume only 70 to 100 calories without damaging your weight loss effort.

EYELID HYGIENE -- Inflammation of the margins of the eyelids is known as blepharitis. This condition is very common, especially among older individuals. If you have blepharitis, you might notice swollen, itchy, or red eyelids. A close exam might even show scales or crusting on the eyelids. If untreated, blepharitis can lead to eye infections such as sties. If you think you have blepharitis, see your eye doctor. You can help eliminate blepharitis by cleaning your eyelids twice daily with an over-the-counter eyelid scrub or a 50/50 mixture of warm water and baby shampoo.

WHEN YOU CANNOT BRUSH, CHEW -- There are many times when you cannot brush after a meal, but you can quickly cleanse your teeth with some brands of chewing gum. Dentists recommend sugarless gum, and you do not have to buy the expensive baking soda brands - or those gums containing an ingredient that is supposed to whiten your teeth or reduce plaque. Those gums are usually no better than any other sugarless gum at freshening your mouth and cleaning your teeth. In addition to keeping your teeth feeling halfway human, sugarless gum can also help in your diet plan. Besides cleaning excess food from your teeth, a recent study shows that sugarless gum can help you lose weight - and the weight loss has nothing to do with the ingredients in the gum. If you make a habit of chewing gum regularly, you could lose as much as 10 pounds a year. It appears that chewing gum on a consistent basis increases your metabolism enough to help you lose a bit of weight.

==========================================

WELLNESS QUESTIONS & ANSWERS

==========================================

** Q & A #1:

What causes heartburn?

Heartburn really has nothing to do with your heart. It is a burning sensation resulting from stomach acid backing-up into your esophagus. What usually happens is the valve at the upper end of your stomach (the cardiac end) becomes weakened and does not always close as well as it should. Then, when you have an abundance of hydrochloric acid produced by the stomach, some gets out and causes irritation to the tissues in the esophagus. The lining in the stomach is designed to deal with the acid, but other tissues cannot, so a burning sensation is produced when they are exposed.

** Q & A #2:

I have heard that taking regular saunas is a great way to help the body detoxify. Is this true?

Yes. Your body removes many toxins by shipping them out through the pores in the skin. Exposure to heat causes your pores to open. Heat also makes you sweat, because your body sends moisture where it is needed to cool the skin. Since Phase II detoxification makes toxins water soluble, sweating can help purify your insides. Saunas and hot water foot baths are healthful and pleasant ways to promote whole-body (systemic) detoxification. I think taking a prolonged sauna, in which you stay in a low-temperature sauna (less than 110 degrees F) for up to an hour, once or twice a week, is a great way to aid detoxification and will do you more good than a few minutes in a very hot sauna. Take the slow and steady approach. Pregnant women, children, and adults with heart disease or seizures should not take saunas. Nor should you sauna after intense exercise or after drinking alcohol. Check with your doctor before taking a prolonged sauna. Since not everyone has access to a sauna, or the time for an hour-long session, here’s an alternative: Soak your feet in about six inches of hot water - as hot as you can handle comfortably (it does not have to be too unbearable). Soak your feet for at least 20 minutes, adding hot water as necessary. This technique should get your pores open and help you work up a light sweat. You can take a full bath or shower when you’re finished. A foot soak is not as effective as the prolonged sauna, but you can do it two to four times a week to make up the difference.

** Q & A #3:

Are all of the more nutritious foods expensive?

No, quite to the contrary, many highly nutritious foods are even relatively inexpensive. Pinto beans are one good example. Foods which have been processed, flavored, pre-cooked, and the like are often more expensive and usually less nutritious. Whole, natural foods like beans, carrots, and bananas, as well as whole grains like oats and rice, are highly nutritious, yet not expensive.

** Q & A #4:

What is all this fuss about fiber anyway?

The United States government recommends we all consume from five to nine servings of fruits and vegetables every day because they contain vitamins, minerals, and other nutrients, including fiber. Studies show that people who eat fiber generally live more healthy lives. Twenty-five grams of "soluble" fiber every day helps us cleanse our colons and maintain a healthy bowel ecology. One recent study even showed that fiber in the digestive tract produces a substance which inhibits development of cancer in the body.

** Q & A #5:

I have heard that refilling/reusing plastic water bottles can be unsafe. Is this true?

Today you see people going everywhere with plastic bottles of drinking water of some sort. Diane Herson, Ph.D., Associate Professor of Biological Sciences at the University of Delaware, warned against refilling the plastic bottles too many times. She states that neither tap water or bottled water is sterile, so there is some bacteria in each bottle to begin with. Every time you take a drink you introduce more bacteria and organic matter from your mouth. If you leave the bottle at room temperature all day long, it is much easier for the bacteria to grow and multiply. Emptying the bottle and refilling it does not solve much because it does not flush out the bacteria that adheres to the inside bottle wall. So do not get over zealous in saving your bottles - throw them out at least each week.

==========================================

FEATURED ARTICLE

==========================================

Estimates of the number of Americans suffering from migraines range from a conservative 26 million - proposed by the American Medical Association - to an alarming 48 million (6% of men and 18% of women), based on data from Lipton and Stewart, published in "Neurologic Clinics."

Despite this prevalence, migraines remain a mystery to many, even to those who suffer most from these headaches unlike any other. There is no medical test for determining what is or is not a migraine headache, but guidelines do exist for differentiating between migraines and other severe headaches. According to an "FDA Consumer" article based on information from the American Medical Association, nausea and sensitivity to light, sound and odors are characteristics of migraine headaches which do not usually accompany tension or cluster headaches.

Although partial remedies do exist once the pain starts, heading off your headache before it hits you hard is probably the most effective game plan for vanquishing migraines. Learning to recognize the warnings signs of migraine onset and avoiding so-called "triggers" are essential.

Warning Signs

Writing in the "FDA Consumer," Tamar Nordenberg notes "about 15 to 20 percent of migraine sufferers experience visual and other disturbances about 15 minutes before the head pain." In such cases, the migraines which follow are known as "classic" and the disturbances referred to as "aura." Where immediate treatment is possible when aura manifests, prognosis for avoiding an all-out migraine can be improved.

Avoid Triggers, Be Happy

Identifying the specific or compound triggers for your migraines, and avoiding them, is another way you can help keep your "head happy." Such triggers, according to the U.S. Food and Drug Administration (FDA), with information from the American Council for Headache Education, may include foods containing tyramine (certain cheeses, dried smoked fish, sour cream, yogurt and others), fatty foods, chocolate and too much, or too little, caffeine. Food additives such a nitrites (often used in prepared meats), MSG and aspartame are well-known triggers for many. As might be expected, lifestyle factors such as stress, sleep deficiency, smoking, and irregular eating also play an important role. For women, three times as likely to suffer from migraines as men, hormonal changes such as those accompanying menstruation, menopause or the onset of puberty are often implicated.

When The Pain Comes

Just what causes migraine pain is not clear, but a general consensus exists that dilation of blood vessels (as opposed to constriction, as with standard headaches) is responsible. For this reason, headache medication itself may provoke migraines. For the same reason, seeking the advice of a physician before taking drugs or other remedies is very important; the wrong diagnosis could easily make your migraine worse!

Learn More

Migraines are not, by any means, unique to the United States. For example, a study by F. Sakai and H. Igarashi, published in "Cephalalgia," reported an 8.4% prevalence of migraines in Japan. With so many migraineurs in pain, government and medical bodies have multiplied efforts to make information and resources available to both patients and health care providers.

Two good places to begin looking for help are the U.S. Food and Drug Administration's migraine internet web page at http://www.fda.gov/fdac/features/1998/398_pain.html and the Migraine Awareness Group of the National Migraine Association at http://www.migraines.org For additional information about migraines and headaches in general, please see the following web page http://www.aomega.com/ahs/newsletters/nl080900.htm

==========================================

HEALTHY RECIPE-OF-THE-MONTH