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FIXING AN ACHING BACK -- Apply ice, then heat. Apply ice to the injured area of your back for the first 48 hours. Ice massage will prevent swelling and relieve pain. For an at-home ice massage: fill small paper cups with water and place them in your freezer. When the water is frozen, tear off enough paper from a cup to expose an inch or so of ice. While you lie on your side with a pillow between your knees, have someone gently massage the painful part of your back with the ice for five minutes. Repeat two or three times a day. You can also use a bag of frozen peas or corn or a strong plastic bag or hot-water bottle filled with ice cubes. Wrap the bag or bottle in a towel and place it over the injury. Keep it in place for 20 minutes, then remove. Start applying heat after 48 hours. Heat increases circulation and relaxes muscle spasms. It can be applied with a hot-water bottle, heating pad, heat lamp or a hot, wet towel. Or you can soak in a hot bath or whirlpool.

OA COST-SAVING TIPS -- If you have osteoarthritis (OA), you may be able to manage your pain without costly, potent prescription drugs. The American College of Rheumatology says people should first try: 1. Exercise to strengthen surrounding muscles. 2. Bracing joints. 3. Ice and heat packs for flare-ups. 4. Taking over-the-counter medications such as acetaminophen regularly. 5. Losing weight. Many may not know cheaper choices for OA exist. A survey from the Alliance for Aging Research shows about half of American adults know they should start arthritis treatment with over-the-counter pain relievers. However, the alliance says, as many as one-third think experts recommend going immediately to more expensive drugs. Some recent studies indicate acetaminophen relieves arthritis pain, even severe pain, as effectively as nonsteroidal anti-inflammatory (NSAIDS).

LUTEIN SOURCES -- Leafy greens are not your only source of lutein (an antioxidant that has benefits for eye, skin and cardiovascular health). Studies show that there are many colorful foods that can up your intake of this sight-saving nutrient. Compared to other foods, leafy green vegetables such as spinach and kale do offer the most lutein per serving. However, even if you occasionally skip the salad line, studies show that you can still get your daily fill of lutein if you eat foods such as corn, red pepper, peas, zucchini, kiwi, grapes, and orange juice.

FLAX SEEDS AND APPETITE -- Flax seeds are an excellent food to incorporate into your healthy eating plan. With their heart healing omega 3 and 6 (essential fatty acids), colon cleansing fiber, and immune enhancing lignans, you owe it to your body to give this food a chance to do it's miraculous work. By eating flax seeds on a daily basis for several weeks you can promote normal cholesterol levels, your digestion will improve, and you will generally feel better. One quarter cup of Flax seeds have more colon cleansing fiber than one cup of the following: 40% bran flakes, Total cereal, black beans, lentils, chickpeas, brown rice, broccoli, or corn. The same amount (1/4 cup) of flax seeds contains as many immune enhancing lignans as: 90 pounds of cabbage, 82 pounds of bananas, 75 pounds of strawberries, 26 pounds of broccoli, and 12 pounds of wheat. You can even make a meal replacement out of a flax seed shake. If you make a shake and drink 2 glasses of water afterwards, it will reduce your appetite for the next meal. When using flax seeds, make sure to drink plenty of water as they are like sponges and absorb water quickly. Flax seeds also have a mild laxative effect, so do not over do it. Buy whole flax seeds, keep them in the refrigerator, and grind them in a good coffee grinder (used only for flax seeds) just before use. Flax seeds oxidize quickly once ground, so only grind them right before you use them and do not buy flax seeds already ground up.

SALT AND WEAK BONES -- Most people know that too much salt can elevate blood pressure, but mounting evidence suggests that excessive sodium also sweeps calcium out of the body, causing bones to weaken. Your kidneys dispose of used-up sodium by adding it to urine, which washes the sodium out of your body and whisks some calcium along with it. Even a modest loss can deplete your skeleton over time. Though nutritionists recommend limiting your sodium intake to 2,400 milligrams daily - the amount in a teaspoon of salt - the average person takes in about 3,500 to 4,000 milligrams daily. To safeguard your skeleton, you can either cut your sodium intake by a third, or simply add more calcium to your diet.

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
A pet store owner told me I can get a breed of dog that will not trigger my allergies. Is one breed better than another?

There appears to be a major dog allergen found primarily in the sebaceous glands in the skin of dogs. The allergen is very sticky and clings to shed skin and hair. The animal's hair is the carrier, not the source. Every dog breed that exists shares this allergen. All other warm-blooded animals with fur or hair - rabbits, gerbils, hamsters, horses, and cats - produce similar allergens. When animal hair is shed on sofas or carpets, humans pick up the dander when they come in contact with it. I hear people say, "Well, my dog does not bother me, but my brother's does." It is hard to determine how much of this is real and how much is perceived, but there is a minor difference between dog breeds. Chihuahuas have a lesser amount of the allergen and Golden Retrievers have more. But this is only because one is small and the other quite large. No breed is entirely free of the allergen. Theoretically, you could wrap your dog in plastic, leaving its head exposed, to eliminate the effects of allergens, but that is not at all practical. You could get a certain breed to try it out, but it is hard to give up a pet once it lives with you. The best solution is to avoid owning dogs if you find you are allergic to them.

Q & A #2:
Why are epsom salts so beneficial?

When magnesium sulfate (Epsom salt) is absorbed through the skin, such as in a bath, it draws toxins from the body, sedates the nervous system, reduces swelling, relaxes muscles, is a natural emollient, exfoliator, and much more. This mineral product is "the ultimate foot soak," easing achy muscles, smoothing the rough patches, and absorbing odors. Here are some additional recommendations: Add one or two cups of epsom salts to warm bath water for a soothing and stress-reducing soak. Massage a handful of epsom salts over wet skin to cleanse, exfoliate, and soften the rough spots. Use a warm salt-soaked compress to reduce swelling from scrapes, use a cold compress to take the sting out of insect bites. Feed epsom salts to your plants, vegetables, and lawn for greener grass and big, healthy vegetables. A note of caution: Do not take an epsom salt bath if you have high blood pressure or a heart or kidney condition. And remember, the information above is intended for general reference purposes only. It is not a substitute for professional medical advice or a medical exam. Always seek the advice of your physician or other qualified health professional before starting any new treatment.

Q & A #3:
Just what is earwax and how do you get rid of it?

You cannot get rid of earwax and the best bet my be to just leave it alone. Earwax is usually liquid and drains out by itself. This natural secretion filters out dust and keeps your ears clean. If you are constantly digging into your ears with cotton swabs (or anything else), which could also be dangerous to your hearing, you are just packing down the wax and jamming it up against your eardrum. Sometimes, wax builds up and hardens, affects your hearing, or makes your ears ring or feel stuffy. Kids sometimes develop this problem because they produce a lot of earwax (it seems to taper off as they get older). You can use home treatment for excess earwax, but do not try this if you have ear pain, ear discharge, your eardrum might have a hole in it, or your child has ear tubes. Soften and loosen wax with warm mineral oil. Place 2 drops of warmed (to body temperature) oil in the ear twice a day for 1 or 2 days. Cold and hot fluids can cause pain and dizziness. Once wax is loose and soft, a warm, gentle shower will usually wash it out. Direct the water towards your ear; then tip your head to let the wax drain out. If the oil and showering do not work, use an over-the-counter wax softener, followed by gentle flushing with an ear syringe and a warm solution each night for a week. "Ear candles" are a questionable treatment for earwax. Directions say to put a special, hollow candle in your ear and light it. The slight suction this creates is supposed to draw out earwax. Ear specialists cringe at the thought of yet another thing poked into the ears with good reason. Hazards of ear candle use include dripping hot candle wax into your ear, scraping your ear canal, injuring your eardrum or poking a hole in it, and torching your hair. If you are going to use an ear candle, know the risks and follow the directions scrupulously. Remember, doing less or nothing about earwax is usually best.

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