Keep a Healthy Digestive System

Fiber assists your body in processing food through your digestive system. During the digestion process, fiber also helps your body to absorb much needed, valuable nutrients that would otherwise go to waste. Insoluble fiber helps the bowel to pass food more easily, assisting the body in maintaining regular bowel movements and avoiding constipation. Foods which contain insoluble fiber include: wholemeal foods, brown rice, lentils and beans. Having a healthy bowel allows the rest of your digestive system to be healthy too. Without a healthy digestive system you often experience constipation, stomach complications and other health problems such as acid reflux and heart burn. Consuming foods which are high in insoluble fiber will help you to maintain a healthy digestive system.

Maintain a Healthy Weight

We all know that maintaining a healthy weight is one of the vital areas to maintaining a healthy body. People who are overweight suffer from the increased risk of diabetes, heart problems, high cholesterol and respiratory complications. A high fiber diet can help to lower your weight and reduce the risk of many life threatening health issues. Fiber contains no calories and assists your digestive system in better processing foods so that they can more quickly leave your body before turning into fats in the body. In addition to the internal benefits of weight loss, fiber also provides the sensation of feeling fuller for longer, helping you to suppress your appetite. Maintaining a healthy weight is necessary for having a healthy lifestyle and a diet high in fiber can greatly assist you with this.

Fiber Can Lower Your Cholesterol

Ensuring that you consume a sufficient amount of soluble fiber can help your body in lowering cholesterol levels and controlling your blood sugar. Soluble fiber can be found in all fruits and vegetables; however, levels are especially high in apples, pears, strawberries and citrus fruits. High cholesterol can lead to life threatening health problems such as a major increase in the risk of heart disease. Ingesting a satisfactory amount of fiber every day is important to maintaining a balanced diet and lowering your cholesterol, helping to decrease the risk of heart disease and other serious health problems.

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Extra fat is living tissue – even though unnecessary from the body’s standpoint of efficiency, and because it is living tissue, it has to be supplied with blood like other living tissues. An increase in body fat therefore requires a corresponding increase in the number of capillaries to supply this fat with blood. It is estimated that for every pound of body fat, there has to be another two thirds of a mile of new blood vessels; this undoubtedly increases the heart’s work.

With the extra fat and weight involved, the muscles of the skeletal must work harder in order to move the body about. Obviously it takes more work to move a 300 pound man up a flight of stairs than to move a 150 pound man. This additional activity of the skeletal muscles also adds to the work load of the heart.

Excess weight interferes with the function of the lungs and with the process of providing oxygen to the body tissues and removing carbon dioxide. In response, the blood-forming tissues build more red blood cells than are normally needed.

The liver suffers also; part of its task is to care for the chemical substances which the body needs. When the body weight becomes excessive, additional work is placed upon the liver.

The kidneys are usually the last of the vital organs to show adverse effects from overweight. It stands to reason, however, that the more tissue the body contains, the greater the task of eliminating waste. Thus, it is not surprising that when kidney disease does develop, the overweight person is particularly handicapped.

The normal body contains a certain amount of fat in its tissues, but it is the excess that causes the trouble. This excess fat is deposited in certain parts of the body; for instance, just beneath the skin which causes fewer wrinkles in the fat person than the lean. However, the excess fat that is deposited in the supporting tissues within the abdomen, in the loose tissue around the kidneys, and in the surface layer of the heart, is an absolute disaster for your body.

If you are uncomfortable – as far as moving around and doing basic things, you are overweight, and if you are overweight there is no time like the present to do something about it. Here are a few tips to help get you on your way to losing the excess weight and becoming a healthier you. If you need to lose the excess weight at a faster pace, this how to lose weight fast article should help you achieve just that.

Happy Shedding!

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There are several ways to self-examine the breasts; a combination is recommended.

While taking a bath or shower, place your left hand behind your head while using your right hand to glide over your left breast. With fingers flat, move gently over every part of your breast to check for any lump, hard knot, or thickening. Subsequently, use the other arm to do the opposite side.

Stand before a mirror and inspect your breasts; first with arms at your sides, then with your arms raised high above your head. Look for any changes in the shape of each breast, a swelling, dimpling of the skin, or changes in the nipple. When you have completed that task, rest your palms on your hips and press down firmly to flex your chest muscles. Your left and right breast may not exactly match (only a few women’s breast do) but that is not a factor regarding tissue abnormalities. You should take time out to know your body – physically, that way you will be able to notice changes when they occur.

Lie on a bed with a pillow or folded towel placed under your right shoulder. Place your right hand behind your head; this distributes breast tissues more evenly on the chest. With left hand, fingers flat, press gently in small circular motions around an imaginary clock face. Begin at outermost top of your right breast for 12 o’clock, then move to 1 o’clock, and so on around the clock back to 12. A ridge of firm tissue in the lower curve of each breast is normal. Move in an inch, toward the nipple, and keep circling to examine every part of your breast, including the nipple. This requires at least three more circles to complete every area of your breast. Repeat this procedure on your left breast with a pillow under your left shoulder and your left hand behind your head.

Finally, squeeze the nipple of each breast gently between thumb and index finger. Any discharge, clear or bloody, should be reported to a doctor immediately. Early detection is important in the fight against breast cancer, and the surest way to detect abnormalities early is to check consistently every month.

You may visit the American Cancer Society and Breast Cancer .Org for more breast examination tips.

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1. Normal or Balanced skin is characterized by a smooth, clear complexion, with few lines or blemishes. This type of skin has no oily shine or enlarged pores, and no dry, flaky areas.

2. Oily Skin is often shiny and sallow in tone. The shine is caused by the accumulation of oil, both in the morning after a night’s sleep and in mid-afternoon. Oily skin has large pores and a tendency to develop blackheads and whiteheads. Its texture has a heavy appearance, and dead skin tends to flake off around the nose area. Excessive oil is usually associated with youthful skin, and often becomes less oily with age. Two advantages of oily skin are that it tans readily and does not age as quickly.

3. Dry Skin is typically of fair-skinned people. Finely textured, with tiny pores, dry skin is characterized by noticeable facial lines and excessive flaking of dead cells. Dry skin shows signs of aging more readily than others skin types, chaps easily in wind or cold, and does not hold makeup well. One advantage of dry skin is that it is less prone to blemishes than oily skin.

4. Sensitive Skin is usually also very dry. People with sensitive skin commonly have allergic skin reactions, such as rashes, blotches, and swelling. They sunburn easily and show bruises frequently. Sensitive skin is irritated by dirt and pollution, and reacts quickly to extremes of temperature.

5. Combination Skin is usually dry at the sides of the face, and oily toward the center. Each area requires customized care, and the eyes and neck areas generally need extra moisture.

6. Blemished or Problem skin is associated with blackheads, whiteheads, and clogged oil glands which cause skin eruptions, such as acne. It is often caused by improper diet, poor cleansing, or hormonal changes.

How to test your skin:

Carefully cleanse your face, and pat dry with a clean towel.

Two or three hours later, take several sheets of facial tissue; rub one piece of tissue across your forehead. If it is stained, you have oily skin on your forehead. if it is clean but slightly damp, you have normal skin on your forehead. If it is clean and dry, you have dry skin on your forehead.

Repeat the tissue test on your chin, nose, and cheeks. if all these areas stain the tissue, you have oily skin. If the tissue is clean bu damp, your skin is normal. If dry and clean, you have dry skin. If some areas are dry and others oily, you have combination skin.If you have numerous blemishes, you probably have problem skin requiring special care. If your skin shows allergic reactions and a quick response to changes in temperature, you probably have sensitive skin.

This test should help you identify your skin type. Each type of skin has a different set of special needs, and your basic skin-care routine should be modified to satisfy those needs. All skin types benefit greatly from proper diet, plenty of rest, and exercise.

How to care for Normal Skin:

Every morning – Apply cleansing cream or cleansing cream and soap and water twice. Rinse thoroughly in cool water, and apply a moisturizer for three or four minutes. You can now apply foundation and makeup, if desired.

Noon – It is always best to apply completely fresh makeup, but you may not be able to do so during your lunch hour. In this case you can try to retouch your morning makeup, being careful not to add too much.

Every night – Repeat your morning routine, but add a skin toning lotion – on a moistened cotton pad, for deep cleansing. Use a night cream for moisturizing. Your face need to breathe, so no makeup. Yes, I do know people who wear makeup to bed. This is probably the reason they have to constantly rely on makeup all the time because they have destroyed there skin. It could always be rejuvenated, but it will take some time, patience and absolutely no makeup at nights for full recovery. Proactiv Solution 3 Step System Kit is their best bet to get healthy, beautiful skin again.

Weekly – Give yourself a facial mask.

Always work to keep your skin in good condition and protect it as much as possible from aging. Use makeup sparingly, and avoid oily lubricants.

How to Care for Oily Skin:

Every morning – Cleanse your face twice thoroughly with a deep-pore cleanser – made for oily skin, and or a mild castile soap. Rinse with cool water and pat dry. Lightly Apply a non-oily liquid foundation, and powder.

Noon – Completely cleanse your face again, using cleansing pads – if you find them more convenient than washing. Reapply a non-oily moisturizer, foundation, and light powder.

Every night – Repeat your morning cleansing routine, twice if needed, and rinse with cool water. Use a skin-toning lotion on a dry cotton pad, and a light, non-oily moisturizer, especially around the eyes.

Twice per week – Give yourself a facial mask. On alternate days, use your cleansing grains gently. If your skin is very oily you may use the cleansing grains daily.

Diet and Exercise – Keep your diet low in fats and sweets, and high in lean meat, green vegetables, and fresh fruits. A few minutes of sun each day helps to curb excessive oil production and prevent blemishes, but do not overdo it. Plenty of exercise will help you to maintain healthy skin.

Proper cleansing is particularly important for you in order to prevent blemishes. Use skin-care products made especially for oily skin, and cleanse your face three or more times daily, if necessary, to control oily residue.

How to Care for Dry Skin:

Every morning – Cleanse twice with a deep-pore cleanser. Soap is not recommended for dry skin because of its drying qualities. Apply a skin-toning lotion with a moistened cotton pad to remove all traces of cleansing cream. Next, apply a moisturizer and allow it to set for three or four minutes before applying a creamy makeup. Always wear a thin layer of moisturizer whenever you are home.

Every night – Repeat your morning cleansing routine, twice if needed, and rinse with cool water. Use a skin-toning lotion on a dry cotton pad. Apply an enriched night cream and leave a thin coat of cream on overnight.

Once per week – Give yourself a facial mask.

Diet and Exercise – Poor diet and lack of exercise will contribute to your dry skin, so eat healthy meals and exercise regularly.

Dry skin needs extra protection and lubrication. avoid excessive exposure to the sun, wind, or overheated rooms – your skin will wrinkle quickly if exposed. Always protect your complexion with moisturizers; never apply makeup without first using a moisturizer.

How to Care for Combination Skin:

Every morning – Cleanse your face twice with cleansing cream and/or soap. Rinse with cool water or a skin-toning lotion. Apply a light coat of moisturizer on the dry areas of your face before applying makeup.

Noon – Carefully blot the oily areas of your face with a tissue as often as needed. Be careful not to rub your face; just pat gently. Dust with alight coat of powder.

Every night – Repeat your morning cleansing, twice if necessary. Apply a skin-toning lotion with a dry cotton pad to oily areas, and apply a moisturizer to dry areas.

Once per week – Give yourself a facial mask.

You will have to care for each area of your face according to its type of skin. Change your skin-care routine accordingly if your skin changes with the seasons or with a change of environment.

How to Care for Blemished or Problem Skin:

Follow the skin-care routine described above for your particular skin type, and consult a dermatologist if these measures do not correct your problem. Some problem may take a while to respond to proper care.

Acne – The most common skin disorder of teenagers and young adults, is due to excessive oils. A careful diet and skin care for oily skin should help considerably. Fortunately, most cases of acne disappear by the time a person reaches the twenties. Again, Proactiv Solution
– as the name suggests, will get rid of your acne problems. It was developed by two dermatologists who have proven to be experts in their field. I have used it before and it absolutely works. Within the first week, you will begin to see results. Just follow the instructions, which is very simple.

Blemishes – Other types of blemishes require medical attention. If you have an unusually large mole on your face, it is wise to consult a physician – especially if there is a change in its size and color. If a mole becomes infected, see your doctor.

Freckles – These brownish-yellow spots on the skin are hereditary. Freckles may make you self conscious of your looks, so if you are concerned about freckles, here are a few tips to help control or get them to match your overall complexion.

Shade your freckles from the sun. Sunshine seems to make them more noticeable and prevalent.

Use a foundation or concealer to cover your freckles whenever possible.

You can lighten freckles by applying a bleaching cream or lemon juice to the freckled areas. Apply the lemon juice to each freckle with a Qtip, and leave on for 30 minutes. Rinse off and apply a light coat of moisturizer to your skin.

The first component of a skin-care program is sound nutrition. Healthy eating habits are essential to your overall appearance and well-being. Good nutrition is also important for a glowing complexion. Your skin needs protein to replace old cells. Protein-rich foods, such as meat and dairy products, should be consumed every day. Vitamin A is needed for sparkling eyes and healthy skin. It is found mainly in green and yellow leafy vegetables and milk. Eat more salads and less or no candy bars.

Some foods harm your skin. Liquor and coffee can cause flushing, which may result in permanently red complexion over a period of time. Drinking liquor in moderation, and low-caffeine coffee will help you avoid flushing.

Oily foods, such as potato chips, candy, fried foods, and butter contribute to oily skin. Avoid these, especially if your skin is naturally oily. Chocolate has its benefits, but it is considered to be responsible for blemishes, and foods with a high iodine content – shellfish and iodized salt, can cause skin problems for some individuals.

Water is excellent for all skin types. Drink several glasses of water everyday if you would like your skin to glow with health.

Again, regardless of the skin type you are, it is important to eat healthy meals, exercise regularly, and get enough sleep.

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200 to 400 Calories:

Meat:- Nearly all 4 ounce servings of meat fit into this range, with extremely lean cuts at about 250 calories, and fatty ones like short ribs at 400.

Poultry:- Count 4 ounces of poultry, prepared without the skin or any added fat, as 200 calories.

Fish:- Count 200 calories for 4 ounces of un-fried fish, prepared with no added butter.

Pies and Cakes:- Figure 300 calories for fruit pies, 200 for plain cake, and 400 for frosted cake.

100 to 200 Calories:

Cheese, Milk, and Ice Cream:- Count 100 calories for 1 ounce of most hard cheeses. One cup of whole milk is 160 calories; skim milk is 90. One half cup of regular ice cream (like plain vanilla) is 150 calories.

Cereals and Grains:- Count all cereals as 100 calories per 1 ounce serving. Pasta is 210 calories for each 5 ounce cooked serving, without sauce. Add 30 calories for plain tomato sauce, and 150 for meat sauce.

0 to 100 Calories:

Eggs:- Count 80 calories for 1 plain egg (such as boiled).

Cream and Yogurt:- Count 50 calories for 1 tablespoon of most types of cream, including sweet, whipped, and sour. Low-fat plain yogurt is 10 calories per tablespoon.

Vegetables:- One half cup serving of most vegetables is 20 calories. Potatoes are 90 calories each.

Fruits:- Apples, pears, and bananas are 100 calories each. Grapefruits and oranges are 50 calories. Peaches, wedges of melon, or pineapple, and ½ cup of berries are 30 calories each.

Breads:- Count 60 calories for 1 slice of bread. Rolls and muffins are 150. Crackers are 25 calories each.

Beverages:- Coffee and tea are 0 calories (15 calories for each teaspoon of sugar; 11 for each ounce of skimmed milk, and 20 calories for each ounce of whole milk). Count all 8 ounce sodas as 100 calories. Count beer as 104 calories per 8 ounces, and wine as 70 calories per 3 ounces. Hard liquor is 70 calories per ounce.

Fats and Oils:- Count all butter, margarine, shortening, and oils at 100 calories per level tablespoon. Ditto for mayonnaise, Russian dressing, and tartar sauce.

Beverages:

Did you know that a glass of whole milk has more calories than a brownie? Yes, 159 versus 97! If you do not take beverage calories into account, you may have trouble with your weight and not know why. To get you thinking about the calories you drink – which may account for one half the calories you consume all day – here is a representative sampling of some popular beverages showing how greatly they can vary in caloric content per serving.

Beer – 12 ounces (156 calories)

Chocolate Shake – 8 ounces (352 calories)

Classic Coke – 12 ounces (144 calories)

Club Soda (0 calories)

Coffee, with half-and-half – 6 ounces (24 calories)

Cream Sherry – 1 ounce (59 calories)

Gin, Rum, Vodka, Whiskey, 80 proof – 1 ounce (70 calories)

Grapefruit Juice, fresh – 4 ounces (48 calories)

Herb Tea, unsweetened – 4 ounces (4 calories)

Instant Tea, unsweetened – 4 ounces (4 calories)

Kahlua – 1 ounce (119 calories)

Light Beer – 12 ounces (98 calories)

Non-alcoholic White Wine – 4 ounces (28 calories)

Pepsi Cola – 12 ounces (160 calories)

Skim Milk – 8 ounces (88 calories)

Sundance Apple Cooler – 10 ounces (119 calories)

Tomato Juice – 4 ounces (24 calories)

Vegetable Juice Cocktail – 4 ounces (28 calories)

White Wine – 4 ounces (92 calories)

Whole Milk – 8 ounces (159 calories)

Looking at the above comparisons, even a “high calorie” drink like a light beer might find a niche on a weight control program – if you can limit yourself to one or two. Think about it: When was the last time you sat at the bar and drank a six pack of grapefruit juice, which is about equal to beer in calories? Clearly, putting your beverages on a diet is as much a matter of how much you drink, as what you select.

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Of course, you may already know how to keep clean, and no doubt you recognize the necessity of basic cleanliness to an attractive appearance; however, you may not be familiar with the variety of products available today for bathing and personal hygiene.

Bathing:

You may prefer a quick shower in the morning and a leisurely bath in the evening, like I do, or you probably enjoy the relaxation of a bath occasionally and have regular showers. Regardless of when you choose to use what method, here are some hints that will help make this part of your daily routine more enjoyable.

Begin with a tub that is clean and disinfected.

Use bath crystals, salts, water softeners, or other bath preparations in your water to avoid an after-bath ring. Bath preparations help to soften the water and soothe your skin. Baby oil in your water also helps to soften your skin.

Bath crystals are fragrant, water-softening salts. Place the crystals in the tub directly under the faucet and turn the warm water on full force. This allows the bath crystals to dissolve thoroughly in the water instead of concentrating near the faucet. Un-dissolved crystals can cause irritation and infection of the lower urinary tract in women.

Bubble bath scents and softens the water while creating a soothing foam. Enjoy them before you start using any soap, as lathering with soap reduces the bubbles. Bubble bath should also be placed in a clean dry tub under the faucet before turning the water on full force. Bubble baths should not be used very often as they are thought to have serious effects on the bladder and kidney in women. If you have any form of urinary tract or kidney disorders, you should totally bypass bubble baths. You can definitely enjoy a nice, warm bath without this bubble, so do not compromise your health.

Bath oil is fragrant and lightly coats the skin with a film of oil. A few drops of oil in your bath will help to soothe dry or chapped skin.

Have all your articles of clothing (robe, wrap, towel), and toiletries (soap, razor, washcloth) within reach before you start your bath.

Choose a soap that both cleans and softens your skin. Hypoallergenic soaps for sensitive skin are sold in most drugstores and in many beauty supplies stores.

Relax for a few minutes before you start cleansing – this is the best part of the bath. It eases tight muscles, relaxes taut nerves, and loosens soil, perspiration, and body salts from the skin.

Give special attention to your elbows, heels, and the bottom of your feet. Consider using a pumice stone on calluses that may have developed in these areas.

Rinse yourself off in cool to lukewarm water or stand under the shower for a few seconds if you prefer. This rinses off any remaining soap residue and closes your pores leaving you feeling fresh and clean.

Dry yourself briskly with a towel after you step out of the tub. To help loosen dead skin, rub your heels and elbows briskly also.

Gently push back the cuticles with an orange wood stick wrapped in cotton.

Moisturize your entire body, especially during the dry, cold months. In warm weather, dusting a little powder on after moisturizing will help to absorb perspiration and keeps you feeling cool and fresh.

Bath powder after the bath prevents chapping. Using a puff, generously apply powder all over the skin. Sprinkle powder in bras, stockings, and other undergarments so they will go on smoothly and will not become uncomfortably damp with perspiration. The fragrance of bath powder is not long lasting but its cool effect does last.

Moisturizing lotions lubricate the skin, making it soft and pliable by retarding evaporation of moisture from the skin’s surface. If you have dry skin, take shorter baths or showers with warm rather than hot water and use bath preparations and moisturizing lotions. Some moisturizers also contain fragrances to lightly scent your skin.

Showering:

If you prefer to shower instead of bathing, many of the same suggestions apply. Showering usually requires less water and time than bathing. Be sure to lather all parts of your outer body and rinse thoroughly.

Deodorants and Antiperspirants

Your bath or shower cannot keep you feeling fresh all day. Deodorants are needed to avoid body odors caused by perspiration. Deodorants neutralize odors, while antiperspirants temporarily stop the flow of perspiration. The underarm should be able to breathe without this interference of antiperspirants – sometimes. I usually use it in the daytime and go without it at nights. Both will work best if your underarms are free of hair.

Deodorants and antiperspirants are marketed in various forms: creams, roll-on sticks, gels, and pump sprays. There are also soaps available on the market today with deodorant and antiperspirant agents as well. It is best to experiment with several different brands to find one that works best for you. If you get a rash or any irritation, switch to another brand immediately, as a rash is a clear indicator of an allergic reaction. The most important feature of a deodorant is that it works well with your skin and is effective all day.

Ladies, there are special feminine hygiene deodorant sprays available to counteract menstrual odors. If you use tampons, then this may not be a concern of yours, as menstrual odors usually are not a problem since it only occurs when the flow comes in contact with air which is highly unlikely to happen with tampons. If however, you prefer to use sanitary napkins, you may try spraying these feminine hygiene deodorants on the napkin before using it. There are some deodorant feminine napkins available on the market but I find them to be very telling.

You may find it beneficial to experiment with tampons and sanitary napkins to decide what product suits you best. Tampons are usually less bulky and uncomfortable, and provide more freedom for sports activities (especially swimming) – very convenient. It really is a matter of personal preference.

Occasional douching may also be useful to prevent vaginal odor. Daily douching is not recommended. The strong chemicals in douches destroy the normal chemical balance of the vaginal lining. It is best to consult your physician for advice on douching. There is also the occasional steaming, which I like to do, that can provide the essential benefits douching does, without the actual chemicals.

There are so many deodorants and antiperspirants available in stores and even online today, there is absolutely no doubt you will find several that work well for you.

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The Physical Exam:

Height and weight check
Hearing and vision check
Breast exam
Pelvic and rectal exam
Heart and lung check
Blood pressure reading

Basic Medical Tests:

Blood Glucose Test
This test measures the level of glucose (sugar) in the blood from a blood sample. Abnormally high level of glucose suggests the possibility of diabetes, which is a prompt that other tests must be done in order to rule out that possibility, or confirm so that proper treatment can begin.

Cholesterol Test
This test measures the amount of cholesterol in the blood from a blood sample. High levels of cholesterol in the blood indicate an increased risk of heart attack and stroke. When this happens, a drastic change will need to be made to the diet to cut all Low Density Lipoprotein (LDL) and start eating healthier, as well as doing other things your doctor order so as to get your cholesterol and overall health back in good standing.

Mammography
This special x-ray is designed to reveal abnormalities, such as tumors or cysts, within the breast tissues. This is important as it can pick up on the abnormalities in the earliest stage which is likely to make treatment more favorable.

Pap Smear
Pap smears detect evidence of cancerous or precancerous changes in the cervix. This test is done by gently scraping cells from the surface of the cervix which is then sent to the laboratory where it is examined under a microscope.

Proctoscopy or Sigmoidoscopy
This test is designed to examine the lower gastrointestinal tract for cancer, colitis or rectal polyps. It is done by inserting a tubular instrument through the rectum into the colon enabling the physician to check for abnormalities.

Stool Blood Test or Occult Blood Test
This test detects very small amounts of blood in the stool that might indicate early signs of colon cancer. This test can either be done at home or at the physician’s office. It is done by taking smears from three different bowel movements after several days on a meat-free diet.

Some of the tests may be a little uncomfortable, but if something is there that was not treated because the particular test was not done, think of the pain it will cause you when it escalates to that point where the pain eventually summons you to the doctor.
Also, do not create health problems for yourself by trying to do too much. Be sure that you get enough sleep, eat well, and keep reasonable hours during the working week.

Important Tests by Age:

Women between Ages 18 – 40

Women between this age range should visit their doctor at least every 5 years for a complete checkup, including the following tests/immunizations. They should also have a pap smear for two successive years beginning at age 18.

Checkup
Pap smear
Blood glucose test (once during these years)
Mammography (one baseline test between ages 35 – 40)
Tetanus immunization (every 10 years)
Polio, rubella, pneumococcal immunizations (when indicated)

Women between Ages 41 – 59

Women between this age range should have a complete checkup every 2 to 3 years, plus the following tests.

Checkup
Pap smear
Cholesterol test (every 3 years after a baseline test at age 40)
Blood glucose test (yearly after age 50)
Stool blood test (yearly after age 50)
Mammography (every 1 to 2 years up to age 50, yearly after age 50)
Tetanus immunization (every 10 years)
Endometrium sample (doctor must ensure you are not at risk before taking this sample)
Proctoscopy (every 3 years after age 50)

Women Age 60 and Over

Have a complete checkup at least every 1 to 2 years, plus the following tests.

Checkup
Pap smear
Cholesterol test (every 3 years)
Blood glucose test (yearly)
Stool blood test (yearly)
Mammography (yearly)
Tetanus immunization (every 10 years)
Influenza immunization (yearly after age 65)
Pneumococcal immunization (doctor must ensure you are not at risk before giving you this shot)
Proctoscopy (every 3 years)

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So what? 2011 was not a great year for you but you have been given a new year and thus a new opportunity to make it an awesome year. I say take it with heart! We have lived to see this New Year and many others did not, that is a lot to be thankful for! All hope has not been lost! Here are a few tips to get you moving in the right direction:

Take a little time to reflect on last year’s happenings, but do not waste too much time with regrets about things that are clearly beyond your control now. Instead, focus on what you can do now to move your life in a positive, winning direction. If there are people who have hurt you in the past, make this the year you forgive them – for you. You can do it!

Put more thought into you. Are you happy with your overall lifestyle now? What areas of your life are you not happy with? You can start the elimination process with the things that makes you most unhappy and work your way down to the things that makes you least unhappy. Whether it’s your job, kids, family or friends, make the change to that part that makes you unhappy. If it means getting rid of your friends, staying away from your family and even your grown child or children that are causing your unhappiness, then this is one tough decision you will have to make for your sake. If it means quitting your job, then that is what you have to do to get to the place where you are happy. Do you want another job? If so, start looking for one. Do you want your own business or both? Start looking for a new job, while you tap into yourself to see what you can do to generate some income. What do you see yourself doing – in terms of making money, that you can do very well or learn to do very well? You never know what you can find once you start evaluating yourself. So, figure out what makes you happy, and start doing those things. Everyone deserves to be happy, and the fact is, each of us is responsible for our own happiness. Sometimes we just have to make the hard decisions!

Make your health your priority. If you were one to constantly put off your medical and dental appointments in order to take care of everyone else, make that change now to do things differently. Of course you should look after everyone who is your responsibility but if you are not getting the health care you need, you may not even be there to take care of anyone pretty soon. Do not overlook your health! This is the year to do number 2) Put more thought into you.

Take stock of your finances. If you were one to operate without a budget, start a functioning budget today. Every penny adds up! When you get it down on paper, you will be better able to track where, what goes. You will also be able to cut some unnecessary spending, and possibly put away a little more savings.

Take risks and do some things that you have never done before that could possibly improve your lifestyle. Like purchasing a few stocks! The stock market is very much unpredictable, but that unpredictability can work either way. You never know the turnaround a few years or even months with a few stocks under your belt can bring if you only take a chance.

Know the difference between your limitations and your possibilities; accept your limitations and encourage your possibilities.

Get your relationships in order. Weed out those people who have made you their option, while you have made them your priority. Move closer to those people who have clearly made you their priority. Relationships should be reciprocal.

I wish you a happy and prosperous 2012 filled with every good thing you can imagine or wish for. Cheers!

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Now, I know that the nicotine is extremely addictive and thus responsible for the dependence-forming habits of smokers, but is it that strong? enough to allow someone to overlook the chilling words describing what it will do to them? It seems as if it is; well then, how do quitters get to the point of quitting? Many people have quit smoking, so it is quite possible and from the survey that I took back in August, people who have successfully quit smoking have relayed how they managed to do so, which I have compiled in this how to quit smoking for good article.

On the other side of the cigarette box it says, “Smokers die younger” in big bold letters . Now, either the cigarette maker is a fool or this statement is a fact. I choose to believe the latter. Our bodies are built with the ability to stave off diseases, self heal and replenish, but it was certainly not built to absorb all these mixture of chemicals. Thus, the effects of each of these chemicals on the body, is devastating. Think about it! There are so many things in our environment that are highly unhealthy for us, yet we have little control over them. Fortunately for us, purchasing and smoking cigarettes which are highly toxic to our bodies, is totally something each of us can control.

In an earlier article I wrote titled “Help! Please Quit Smoking”, I touched on the new requirements that called for cigarette companies to supply a list of the chemicals they use in their cigarettes and listed some of the deadliest chemicals. Although the list may not be exhaustive, the chemicals listed are enough to make anyone alarmed. The cigarette box that I retrieved from the street has a few of the deadly chemicals listed on its side . According to Newport – the British American Tobacco Group, their cigarette contain 10 mg of Tar, .7 mg of Nicotine, and 12 mg of Carbon Monoxide. If you check this diagram in the article “Chemical Component of Cigarette Smoke”, you will see what these chemicals are usually used for, and the damning effect each one has on your health.

Cigarette smoking is bad, period. It is bad for the smoker, and bad for non-smokers. “Smoking Kills”: Give yourself the gift of life by quitting smoking and starting the New Year anew. This is without a doubt the best resolution you can make for yourself, and your loved ones this New Year – 2012.

Quit smoking! Be the best you, you can be!

If you have quit smoking, how did you get to the point of quitting? Please share your tips with us.

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Help! Please Quit Smoking

How to Quit Smoking for Good

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If you find yourself nose to nose with a robber, do not put up a fight. Just give em’ what they want. According to crime experts, you should just hand over your cash, credit card, jewelry, or whatever the assailant wants. This will most likely guarantee you at least one more day alive! Of course we want to get rid of all criminals, so make a conscious effort to identify the attacker and report the crime to the police as soon as you are clear of your attacker.

Tip#2 – This is Ironic but Burglars Hate Surprise Visitors

Burglars want to avoid confrontation – that is why they usually visit when you are not home. If you return home and see signs of a break-in – a door ajar, a screen slit, a window broken – do not enter the house. Back out of the driveway or keep walking until you are out of your house reach and then call the police. The only ones who should stop a burglar in action are those trained to do so – the police.

Tip#3 – Keep Your Home Looking Like You Are Home All The Time

It’s all about keeping up appearances! Do not advertise that you are away by turning out the lights and leaving the garage empty for extended periods of time. Do:

Leave lights on and the radio playing – preferably tuned to a talk show, or you may choose to use inexpensive timing devices to turn inside lights, the radio, or television on and off at different times.

Have a neighbor or friend stop by your home frequently to get your mail.

Never leave a key “hidden” outside.

Arrange for your lawn and garden to be tend if you will be away for an extended period of time.

Tip#4 – Secure Your Home

When it comes to protecting your life and possessions, you are only as safe as your security system. Here are a few ways to keep out the unwanted.

Make sure outside doors – including the doors between your house and garage, are constructed of solid 1 and 3/4” metal or wood and fit tightly in their frames. Hinges should be on the inside, so an intruder cannot unscrew the door from its hinges.

Secure exterior doors with dead bolt locks.

To secure a sliding glass door, place a rigid wooden dowel in the track, or install a commercially available patio door lock.

Keep windows locked at all times and if necessary, fit them with metal grilles – especially lower level windows.

Last, but not least, lock your doors! Gone are the days when we could leave our doors unlocked and not get violated. Unless you have an onsite security guard at all times, you cannot afford not to lock up.

Tip#5 – Do Not Invite Trouble Into Your Home

If someone knocks at your door, you should be able to identify the caller before you open the door. Always have a peephole, wide angle door viewer, or other device that allows you to see who is at your door without opening it, and use it! A short chain between the door and the jamb is not a good substitute because any intruder can easily break it.

Tip#6 – Be Pretentious and Play It safe

If you hear someone breaking into your house, do not confront him – he could be armed. Grab your cell phone and find a place to hide. Do not call for help unless you can see the intruder from your hiding place, at a distance. You do not want him to locate you. Also, if you wake up in the middle of the night and see someone in your room going through your belongings, pretend to be asleep. You can keep your eyes slightly opened so you can see what he is up to, while plotting a scheme just in case he decides to attack you. Wait until the intruder leaves to call the police. Of course, if he attacks you – you should never go down without a fight. The possibility is, he would probably kill you anyway.

Tip#7 – Be Street Smart And Avoid Danger

Cut your chances of being mugged or robbed by following these advice:

When walking outdoor at nights, travel the busiest street available – even if it is longer, and avoid passing vacant lots, alleyways, and construction sites. Walk with an upright confident posture and be alert to what is happening around you.

Women, carry your handbags crosswise over your shoulders and keep it firmly gripped. Men carry your wallets in an inside coat or pants pocket, not in a rear pocket.

When walking to your car, have your keys ready so you can unlock the door quickly. Once open, check the backseat to make sure no one is hiding there. Get in and lock the doors before starting your car.

If a motorist stops you for directions, do not get close to the car; give a reply from a distance.

In apartment buildings, hotels, and office buildings, familiarize yourself with emergency buttons on elevators. Stand near the controls, and if you are attacked, hit the alarm and as many floor buttons as possible.

Tip#8 – Be Suspicious Of All Uninvited Guests

If you are in your home and you run into a friend, family member, or someone who does not live there and was not invited to be there – be very afraid and suspicious. Uninvited guests are usually up to no good! Get yourself close to a weapon, your cell phone and ready for battle before asking any questions. Do not let the person out of your sight.

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