30 Days to Better Bladder Control part 2

Cut down on caffeine

Caffeine, a diuretic, can contribute to bladder irritation and stimulate muscle contractions, which can both cause incontinence. It may also excite the bladder through its actions in the brain. Reducing your caffeine intake, or cutting out caffeine completely, is particularly beneficial if you have urge incontinence.

Kegel, kegel, kegel

Kegel exercises—which involve flexing the same muscles you use to stop the flow of urine—are top on the list of remedies for incontinence. A physical therapist can tell you how to do them and how often; you may see an improvement after six to 12 weeks of continued practice. 

Keep up your vitamin D

Women with adequate levels of vitamin D are less likely to have incontinence. Some people may be short on the sunshine vitamin, particularly if they have darker skin (dark skin blocks the sun that triggers vitamin production) and live in northern latitudes. Be sure to meet your daily requirement (600 IU of vitamin D a day for women) with fortified milk, eggs, and fish. 

Try biofeedback

During biofeedback, electrical sensors monitor muscles and allow you to get a sense of what’s happening in your body—and make changes that reduce incontinence. Biofeedback can help you identify which muscles you should be contracting during your Kegels, and guide you in strengthening them further. 

Don’t overdo the cranberry juice

Because it’s often used to help control urinary tract and bladder infections, many people wrongly assume that cranberry juice can also help with an overactive bladder. Unfortunately, cranberry juice can actually make symptoms worse, due to its acidic pH.

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30 Days to Better Bladder Control part 1

Know your facts

If you have overactive bladder, you may feel strong, sudden urges to urinate, even during the night. In the worst case scenario, this can cause urge incontinence, a loss of bladder control. OAB is different from stress incontinence—the type where you may leak urine if you cough, sneeze, or laugh. The more you know about OAB the better your chance of beating it.

Don’t hold it

It’s important to go the bathroom when you need to. “Holding it” can actually stretch your bladder, making it difficult to empty it completely. But there’s such a thing as going too often. If you’re going more often than every hour or two, that’s probably too often and it might be time to make some lifestyle changes.

Don’t drink too much

The average person’s bladder can only hold about eight ounces of urine, so drinking too much liquid can make overactive bladder worse. Limit your total liquid intake—including beverages besides water, and watery foods like soup—to no more than 70 ounces a day. 

Don’t drink too little

On the other hand, drinking too little is bad too, because overly concentrated urine can actually irritate the lining of your bladder and yes, exacerbate OAB. Make sure you drink when you're thirsty, but downing 10 to 12 glasses a day (80 to 96 ounces) is probably too much. Try to consume liquids during daytime hours so you can avoid running to the bathroom at night.

Don’t miss out on magnesium

Magnesium is a key mineral for proper muscle and nerve function, and some doctors believe it may help reduce incontinence because it reduces muscle spasms and allows the bladder to empty completely. Include magnesium-rich foods such as corn, potatoes, and bananas in your diet, but talk to your doctor before taking magnesium supplements.

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What Your Looks Say About Your Health part 2

Dark skin patches

A ring of dark skin at the back of the neck may look like it's crying out for a good scrubbing. But in reality, it may be acanthosis nigricans, a condition in which the skin appears darker and thicker—even velvety—along body creases.

People with insulin resistance, diabetes, obesity or, in rare cases, cancer, can develop these dark patches. Although not a definitive sign of diabetes, “It makes you think twice and do more workup,” says Heather Jones, a nurse practitioner at Oregon Health & Science University, in Portland, and a member of the Dermatology Nurses Association board of directors.

Body hair

Hair where you don't want it is embarrassing for sure, but it also can be a sign of more concerning health problems.

Polycystic ovary syndrome (PCOS), a common cause of increased hair growth in women of childbearing age, can cause infertility and infrequent, irregular, or absent periods. More than 70% of women with PCOS have hirsutism, or excess hair growth, typically appearing on the face, chest, stomach, back, hands, or feet.

Butterfly rash

A rash is like a red flag. It's your body's way of saying that something is not right.

There are all kinds of rashes, of course, but one in particular stands out. It stretches across both cheeks in the shape of a butterfly and has a sunburn-like appearance. This rash is a classic symptom of lupus, an immune-system disorder that affects the skin, joints, blood, and kidneys.

Hair loss

Eek! What should you make of that glob of hair at the bottom of the shower? Pregnancy, stress, disease, medications, and changes in hormones all can contribute to hair loss.

Among women in particular, dry, thinning hair may be a sign of an underactive or overactive thyroid. A simple blood test can check whether the body is making normal amounts of thyroid hormone.

Cracked lips

Your lips can say a lot about your health. Severely cracked, dry lips may be a reaction to medication, an occupational hazard (if you're a brass musician), or a symptom of allergy, infection, or other conditions. Cracking at the corners of the mouth may be a symptom of Sjögren’s (pronounced SHOW-grens) syndrome, an immune system disorder. Sjögren’s causes dry eyes and dry mouth, as well as joint pain and dry skin. As many as 4 million Americans—mostly women—have this condition.

Moles

Sometimes a mole is just a harmless growth. Other moles signal the presence of skin cancer. Which ones mean trouble?

Look for growths that are asymmetrical, have an irregular border, vary in color, have a diameter larger than 6 millimeters (one-quarter inch), or are changing or evolving. Melanoma, the deadliest form of skin cancer, may exhibit one or more of these features. People should tell their doctor if they notice any changes on their skin, advises the National Cancer Institute.

Yellow eyes

They're a window into your health, so when your eyes—specifically the whites of your eyes—turn yellow, there's reason to suspect trouble.

In adults, it can be a sign of liver disease, such as hepatitis or cirrhosis. It can also mean that the ducts that ferry bile away from the liver are blocked. Anyone with yellowing of the eyes should see their physician for further evaluation.

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What Your Looks Say About Your Health part 1

Good looks, good health?

By Karen Pallarito
Good health often is reflected in an attractive, youthful appearance. So you might be tempted to blame aging and stress for facial lines, unsightly fingernails, or hair loss when, in fact, these flaws can signal underlying health issues, says integrative medicine specialist Molly M. Roberts, MD, of the Institute for Health & Healing, in San Francisco, and president of the American Holistic Medical Association.

"It'll start by whispering, then it'll start talking, and, if you don't pay attention, it'll start yelling and shouting, and then you've got an illness,” she says.

Here are 13 physical signs that trouble may be lurking beneath the skin's surface.

Wrinkles

Although wrinkles are inevitable, they also may be a sign of osteoporosis.

Is your furrowed brow and grooved mouth ratting out your bones? Surprising new research reveals an association between wrinkles and bone health in early-menopausal women.

The worse the wrinkling, the greater the risk of lower bone density. Most wrinkles are the result of aging, but excessive exposure to cigarette smoke or the sun can speed the process.

Swollen feet

Shoes too snug? Many conditions, including sprains, strains, injuries, and infections, can cause feet and ankles to balloon. Pregnancy, obesity, and certain medications may cause fluid retention in the lower extremities.

So can certain diseases. If you're one of the 5 million Americans with heart failure, you may be retaining fluid because of your heart’s poor pumping action. Swelling in the legs, ankles, and feet is a classic symptom of this condition.

Pitted nails

If you avoid the manicurist because your nails are a mess, maybe you need to see a doctor. Nails that are pitted, deformed, or discolored (yellow-brown), or nails that thicken or separate from the nail bed, can point to many health problems.

Nail changes are common in people with psoriasis, a chronic skin condition; psoriatic arthritis, a related joint condition; and alopecia areata, a type of patchy hair loss.

Pitting has been reported in patients with Reiter’s syndrome, a type of arthritis, and incontinentia pigmenti, a genetic skin condition.

Large hands and feet

You would worry, and rightly so, if a loved one developed a protruding jaw, a prominent forehead, and out-of-proportion hands and feet. All are classic signs of acromegaly, a hormonal disorder that occurs in adults when the pituitary gland makes too much growth hormone.

But would you notice the person's change in appearance? Because it's such a rare disorder—and because changes in bone and soft tissue occur slowly over time—it doesn't dawn on people and often goes undetected, says Andrea Utz, MD, PhD, director of the Vanderbilt Pituitary Center at Vanderbilt University Medical Center in Nashville.

A foul mouth

Bad teeth and gums aren't just signs of poor oral hygiene. Your mouth could be saying nasty things about your heart and bones.

In 2010, Scottish researchers reporting in the British Medical Journal found that tooth brushing lowers the risk of heart disease. Compared with twice-a-day brushers, people who brushed less frequently had a 70% greater risk of heart disease or death from heart disease. Tooth loss also can signal osteoporosis. Missing teeth may mean jawbone density can no longer support a mouthful of pearly whites.

Facial flush

You might look red in the face, but it's nothing to be embarrassed about. Facial redness with acne-like skin sores are common symptoms of rosacea, a chronic skin condition.

Although the exact cause is not known, people with rosacea appear red and flushed in the face due to blood-vessel enlargement. Over time, bumps and pimples may form and the nose may grow bulbous.
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Tricks for Beautiful, Low Maintenance Hair part 2

Get highlights that last for months

You can get sun-kissed streaks without a whole lot of upkeep. Check out these strategies for highlights that look great as they grow out.

Stick within two shades of your natural color
"For most of your highlights go just one shade lighter than your hair color," says colorist Erica Campbell. "Then add a few brighter ones around your face." Your color will look more natural, plus you'll be able to go long before redoing it.

Don't go for a full head of highlights every time

Alternate regular highlighting appointments with "mini" face=framing highlights, which save money and extend the time between your regular appointments. "It keeps your color looking fresh," says Campbell.

Save blow-dry time

Follow these pointers to speed-up your styling

If you're curly, skip the dryer

You're in luck: The less you do, the better curly hair looks. "Apply a frizz-fighting cream, then twist individual curls, starting from the bottom, while you air-dry," says Laura Boton, owner of Chicago's Sine Qua Non Salon. Once you've shaped the curls, hands off.

Style while you sleep

It's easy: Wash hair before bed, then towel-dry and smooth in a light mousse or gel. Roll hair into two buns (one on either side of your head) and secure with elastics. "You'll wake up to amazing, soft waves," says Potempa. Boton also recommends smoothing a gel into damp hair and then braiding it into big braids for loose waves, small braids for tighter ones.

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Tricks for Beautiful, Low Maintenance Hair part 1

Beautiful hair for busy women

Low-maintenance hair starts with the right cut—and a few style shortcuts that'll save you time, money, and morning stress.

There are a few things to consider when looking for a cut that grows out beautifully and doesn't need to be fussed over. Here, the details.

Last longer between salon visits

There are a few things to consider when looking for a cut that grows out beautifully and doesn't need to be fussed over.

Don't go too short
Although you might think super short hair is low maintenance, the opposite is usually true. “Short cuts require frequent trims and more styling than shoulder length or longer ones,” says Caroline Anderson, director of global marketing for Redken. “Plus, short hair can't be put into a twist or ponytail when you're short on time.”

Say no to lots of layers

"Heavy, choppy layers require more regular cuts, and it's often hard to make them look good at home without a lot of effort,” says Sarah Potempa, a celebrity stylist for Aussie. A blunt cut with long layers only in the front requires way less maintenance, and is universally flattering.

Prevent split ends

To extend your time between cuts, protect your ends, since splits and breakage—which leave the bottom portion of your hair frayed and thinner—are often what send you running to your stylist.

"Shampoo less often, condition your ends, and apply a heat protector before blow-drying,” says Michael Dueñas, celebrity stylist and founder of Hair Room Service. Also, treat hair to a weekly deep conditioner to replenish moisture and seal the cuticles, meaning fewer split ends.

Conceal roots for weeks

Even when roots become obvious, you don't need to go for a full-on dye job. "Hiding roots at home is easier then ever," stylist Michael Duenas says.

Cover a bit of regrowth
If your roots are beginning to show and you want to mask them for a night out, try a spray. In a hurry and see a few stray grays popping out at you? Mascara or dark eye shadow can also cover them up, says Erica Campbell, a colorist at diPietro Todd Salon in San Francisco.

Do a DIY root touch-up that buys you a month

To make more noticeable roots disappear for up to four weeks, try an at-home root kit. Apply it to your part and hairline using the comb applicator, which makes the application process way more manageable. It's that simple!
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Tasty Diabetic-Friendly Recipes part 4

Three-Pepper Pizza

Pizza gets a bad rap, but when topped with veggies like bell peppers, it's a great source of calcium and vitamin C. Try using a whole-wheat crust for an extra boost of fiber.

Peanut-Butter-and-Jelly-Sandwich Cookies

Turn an everyday sandwich into a guilt-free dessert treat. No-sugar-added peanut butter is a great option for diabetic recipes, but a lot of natural peanut butters are also low in sugar. Serve with a glass of fat-free milk for a boost of protein.

Black Forest trifle

Who says you can't have chocolate when you're watching your sugar intake? Made with sugar-free chocolate-cake mix and instant pudding, this moist trifle will have your resident chocoholic licking her lips. Cool Whip trims the fat off traditional recipes and cherries add a boost of vitamin C and antioxidants, which are thought to reduce bad cholesterol.

Chocolate-peppermint cookies

These festive treats will be a hit at any holiday party. By mixing sugar with calorie-free sweetener, these cookies have just the right amount of sweetness. Plus, studies have shown that peppermint may help with indigestion, in case you overindulge on the buffet.

Fudgy cream-cheese brownies

Using less than half the sugar of traditional brownie recipes, these tasty treats sneak in 1/4 cup of calorie-free sweetener. Reduced-calorie margarine and low-fat dairy products knock off an additional 15 grams of fat. If you're serving these at a festive occasion, add a few drops of red food coloring to the cream-cheese mixture! http://www.health.com

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Tasty Diabetic-Friendly Recipes part 3

Basil Scallops With Spinach Fettuccine

Spinach pasta is a great way to add flavor to the dish. The trick to eating pasta is portion control. If you're trying to cut down on carbs, cut the serving size of pasta to 1/2 cup or 3/4 cup.

Beef Kebabs

Serve this crowd-pleaser without the guilt of consuming too many carbs. The beef tenderloin is both lean and savory, and the veggies provide a little bit of fiber and vitamins A and C.

Apple Slaw

Try this healthy version of coleslaw for a sweet and crunchy side. At only 2 grams of fat and 10 grams of carbs per serving, it's the perfect complement to any barbecue dish.

Cumin Quick Bread

There's no need to skip out on bread, even with diabetes. This savory loaf calls for a calorie-free sweetener, fat-free milk, and egg substitute to cut calories while keeping the flavor.

Seared Chicken With Avocado

Enjoy this mouthwatering chicken dish guilt-free, with only 5 grams of carbs per serving. Avocados are a great source of unsaturated fats and vitamin E. They also add a creamy textures and rich taste to any dish.
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Tasty Diabetic-Friendly Recipes part 2

Fresh Berries With Maple Cream

Indulge in dessert with this sweet, guilt-free fruit dish. It's low in calories and a great way to get your intake of antioxidants.

Cookies 'n' Cream Crunch

This dessert uses no-sugar-added ice cream to cut down on carbs. It calls for pecans, but you can substitute almonds instead if you want a boost of monounsaturated fat.

Cantaloupe Sherbet

Homemade treats are the best way to maximize taste and keep an eye on the carb count. Combining cantaloupe and fat-free yogurt makes a creamy sherbet.

Chili-Fried Potatoes

Finally, the diabetic's answer to chili cheese fries. Olive oil is a healthy way to fake the fried food flavor. Using chili powder, onions, and a pinch of low-fat cheese creates a rich, zesty taste without fat or carbs.

Deep-Dish Taco Pizza

Ground round is a lean cut of mean, but you can also substitute lean ground turkey to trim excess saturated fat. Though this dish contains lycopene-rich tomatoes, add onions for a boost of vitamin C.

Snapper With Tomato-Caper Topping

Fish is a great source of protein and omega-3 fatty acids. It also is very low in carbohydrates. A light, tangy topping like this one is a perfect complement—it's low-cal and rich in vitamin C.
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