Publisher Pelican Publishers Limited
Editor-in-chief Dr. Henry Lowe
Welcome to another issue of the Caribbean Wellness and Lifestyle Magazine. For this issue, we have an exciting line up of articles for you as we continue to bring you educational articles all related to living a healthy lifestyle. For some time, healthcare professionals as well as the lay community have recognized the importance of wellness activities. Exercise, proper diet, avoiding unhealthy behaviors, and preventive check-ups have all been touted as approaches to achieving wellness. In turn, such approaches provide rewards (e.g., feeling better, increasing time spent with family or at work instead of being ill, and decreasing medical costs). For this issue we wanted to focus on the role parents play with regards to the health and wellness of their children. We need to understand that we must give our children building blocks for a healthy lifestyle by teaching them the importance of good nutrition and regular physical activity. Eating well and being physically active every day are keys to your child’s health and well-being. Eating too many high calorie foods and getting too little physical activity can lead to excessive weight gain and physical health problems, such as type 2 diabetes and high blood pressure, now being diagnosed in children. Obesity also is associated with an increased risk of other health problems such as depression. You play an important role in helping your child, and the entire family, learn about healthy eating and regular physical activity. Parents have the power to set examples. Make healthy eating and daily physical activity fun, to help children learn good habits to last a lifetime. It is our hope that you do enjoy this issue. As usual we look forward to your comments and feedback. Let us know what you think about this issue by sending your comments to pelicanpublishers@yahoo.com Happy reading!!!
EditorS-At-Large Venus Lowe Herb Lowe Janet Wilson
Production manager Denecee Weir
Editor Erica Fagan
RESEARCH & PLANNING Denecee Weir
Writers Dr. Hame Persaud Dr. Michael Harvey Erica Fagan Dr. Henry Lowe
Marketing/sales manager Denecee Weir Jodi-Ann Barnes
photography, Layout & Design Sheryl Clayton
Wellness and Lifestyle Magazine is published four times a year by Pelican Publishers Limited in Kingston, Jamaica, West Indies. Š 2009 Pelican Publishers Limited No part of this publication may be reproduced or utilized in any form or by any means, electronically or mechanically, including photocopying, recording or by any information storage retrieval system, without written permission from the publishers.
Pelican Publishers Limited Suite #8, 39 Lady Musgrave Road Kingston 10, Jamaica, W.I. Tel: (876) 978-8377 Fax: (876) 978-0602 Email: pelicanpublishers@yahoo.com info@pelicanpublishersja.com Website: www.pelicanpublishersja.com
Wellness 5-15 5 6 7 8 9 10 12 13 13 13 14 15
The Healthiest Foods Vitamin D – The Brain Booster Did You Know? Beating Diabetes Regular Headaches? Get Relief With Natural Remedies Nutrition For Kids – Tips For Picky Eaters First Aid Corner: How Do I Deal With Minor Burns: How Do I Know If I have A Broken Bone How Do I Check Someone Pulse Is It Safe To Crush Your Medicine Before Taking Them? What Should I Do If Someone Is Choking? What Is The Risk Of Infection From Someone Else’s Blood Or Saliva?
Healthy Lifestyle 16 17 18 19 20 21 21 22 23 25 26 27 28 29 32 33 33 34
Minding Your Business 41 42 42 43 44 45
Saving Energy In The Kitchen Cool Savings This Summer How To Reduce Your Debts Even In A Tough Economy How To Curb Your Spending Time Management In The Workplace Five Basic Steps To Financial Security In Any Economy
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All Natural Beauty Secrets Top Five Tips To Help Manage Your Family’s Health Doctors’ Greatest Dilemma – Compliance – Dr. Hame Persaud Managing Gum Disease Can’t Sleep? - Eye Opening Facts About Common Sleep Myths Make A Delicious Decision To Drink More Water What Is The Ideal Gym Drink? Alcohol Use - Why Moderation Is Key Questions For The Doctor Men’s Health - Preventing Your Top 10 Threats Belly Fat In Men - Why Weight Loss Matters Green Tea Or Black Coffee... Which Is Better? Energy Drinks….What You Should Know Environmental Health Foundation 5th Annual Wellness & Lifestyle Promotion For Your Feet’s Sake Who Shouldn’t Drink Alcohol Mid-life crisis - No Joke Safe Driving – An Instant Manual For Driver Education –
Education & Technology 47 48 48 49
Classroom For The Little Ones At Home Does A College Degree Really Matter? Tips For A Safe And Fun Study Abroad Experience Jobs That Don’t Restrict You To An Office
Relationships 51 52 54 55
How Much Exercise Should My Child Do? How Can I Make My Child Lunchbox Healthier Did You know? - Interesting Medications From The Past Testicular Self-exam - How & Why To Do It
Entertainment 56 57 57 58
51-55
47-49
Sex After Pregnancy Birth Control Pill - What You Should Know Why Does Sex Hurt? Why Do Some Expectant Fathers Experience Pregnancy Symptoms Such As Vomiting & Nausea?
Dr. Michael Harvey
37 37 38 39
41-45
56-58
4 Must-have Items For Quick & Easy Entertaining The 10 Greatest Inspirational Corner Health Jokes
The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body. F RU I T S •
Mango A medium sized mango packs 57 MG of Vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.
•
Tomato A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.
VEGETABLES • Onions An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber. •
Broccoli Broccoli can help protect against breast cancer, and it also contains a lot of Vitamin C and beta-carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.
GRAINS, BEANS, AND NUTS •
Peanuts Peanuts and other nuts can lower your risk of heart disease by 20 per cent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.
SEAFOOD •
Salmon All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.
•
Crab Crab is a great source of Vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.
By: always-eating-healthy.com always-eating-healthy.com
August - November 09
Whether you are young or old, your brain at times may feel frosted, stressed, and ready to fail you. Vitamin D is known to promote good health and development of your brain. It helps the body utilize calcium and phosphorus. Recent studies done by Joyce C. McCann and Bruce N. Ames, scientists at the Children Hospital Oakland Research Institute have concluded that there was ample biological evidence to suggest an important role of Vitamin D in brain development and function. They added that the involvement of Vitamin D in the brain’s functions included a widespread of receptors throughout the brain, and is known to affect protein in the brain that was directly related with learning and memory. Research has also shown that Vitamin D reduces seizure in epileptic patients, brain tumours like gliobastoma and astrocytoma in some suffering from cancer. Vitamin D acted as a chief hormone that regulated and tells the body what to do. Researchers revealed that Vitamin D involved in the brain function with nuclear receptors that is located in the nervous system, which encoded enzymes involved in the metabolism of Vitamin D are expressed in the brain cells. The effects of Vitamin D on the brain included biosynthesis of neurotrophic factors that inhibited the synthesis of inducible nitric oxide synthesis, and increase the glutathione level, suggesting a role for the hormone in the brain detoxification routes. Vitamin D might also help in mood and depression. Researchers have shown that Vitamin D helped to stave off mental decline that can affect people in old age. In addition to this, Vitamin D increased protective hormonal activity in the brain, and assist level of antioxidants that can detox the brain. Vitamin D also helps the brain when it: • Increases the brain chemical called acetylcholine which influences the memory.
Caribbean Wellness & Lifestyle Magazine
• • • • • • •
Provids a stimulus synthesis of nerve growth. Acts as a protector against stroke and degeneration diseases. Increase glutathione that can detox and protect against free radical stress. Acts as protection against Alzheimer’s dementia. Increase and boost the function of the brain. Assist with immune system, and normal life span. Guard against tuberculosis and arthritis.
Only recently, the scientific community had become aware of a greater role Vitamin D played. In addition to helping the body utilize calcium and phosphorus, Vitamin D is also involved in tissue development and proper functioning of the immune system. Vitamin D can be found in foods such as: • Fortified milk • Ultra violet rays (sunlight) • Margarine • Breakfast cereal • Cold water fishes such as salmon, tuna, sardines, mackerel, liver, eggs yolks. In a study conducted by the University of Manchester in the Journal of Neurology, Neurosurgery and Psychiatry, revealed that of 3,000 men aged 40 – 79, it was discovered that men who consumed high levels of Vitamin D did better on an evaluation to test their memory, recognition and speed of information processed. However, men over 60 showed an even greater improvement, although researchers were not sure as to why. “Previous studies exploring the relationship between Vitamin D and cognitive performance in adults have produced inconsistent findings, but had observed a significant, independent association between slower information processing speed, and lower level of Vitamin D,” said Author David Lee, in Manchester School of Translation Medicine.
Morning Sickness may indicate high IQ
Male Contraceptive?
A male contraceptive drug could be a step closer thanks to the discovery of a gene that controls sperm movement. CATSPER1 allows sperm cells to burrow into the egg and fertilise it. Antibodies against the protein made by the CATSPER1 could be used as a contraceptive (American journal of Human Genetics).
High Heels Improve Sex
While just the sight of a pair of vertiginous stilettos is enough to get your pulse racing, those heels are also giving her libido a boost. Researchers at the University of Verona, Italy, have found that wearing high heels increases a woman’s pelvic floor or “pleasure muscle” strength, which in turn increases sexual sensation. The researchers say that the ideal heel size is two to four inches- any higher and she’ll be moaning with blisters, not bliss.
Broccoli May Help Protect Against Asthma and Other Respiratory Diseases
In a recent issue of Clinical Immunology, researchers at UCLA and the US Environmental Protection Agency report that sulforphane, a compound that occurs in cruciferous vegetables such as broccoli, may help protect against respiratory inflammation and the diseases it causes, including asthma and allergic rhinitis. The team administered a preparation of broccoli sprouts, which contain high amounts of sulforphane, or a preparation alfalfa sprouts to 65 men and women for three days. Gene expression of antioxidant enzymes was evaluated in nasal passage rinse samples collected before and after treatment. “We found a two-to-three fold increase in antioxidant enzymes in the nasal airway cells of study participants who had eaten a preparation of broccoli sprouts,” principal investigator Dr. Reidl noted. “This strategy may offer protection against inflammatory processes and could lead to potential treatments for a variety of respiratory conditions.”
SICK of morning sickness? It may be a sign that your child is developing a high IQ Irena Nulman and colleagues at the Hospital for Sick Children in Toronto, Canada, contacted 120 women who years earlier had called a morning sickness hotline. Thirty did not have morning sickness, but the researchers asked the rest to recall the severity of their sickness, and gave the children of all the women, now aged between 3 and 7, a standard intelligence test. Those whose mothers had nausea and vomiting during pregnancy were more likely to get high scores than those whose mothers did not. The reported severity of the vomiting also correlated with the IQ scores. Morning sickness, which affects most pregnant women, is thought to be a reaction to the hormones human chorionic gonadotropin and thyroxine, which are secreted at unusually high levels during pregnancy to maintain a healthy placenta. Now Nulman speculates that these hormones, which are higher in women who experience morning sickness, may protect the fetus’ developing brain. Her team found that taking the morning sickness drug Dicletin had no effect on the IQ scores.
Tea Drinkers May Have Lower Stroke Risk
Daily consumption of green or black tea is associated with a reduced risk of stroke, according to a review of the medical literature. Investigators searched for studies that examined the association between green or black tea drinking and fatal or non-fatal stroke. Nine studies from six countries were identified that included 4,378 strokes among nearly 200,000 persons. Pooled data revealed that drinking three or more cups of tea per day was associated with a 21% lower risk of stroke when compared with the consumption of less than one cup per day. The results were independent of type of tea, country of origin, and Asian versus non-Asian race. Proposed mechanisms for a reduction in stroke include beneficial effects of tea polyohenols (catechins) and the amino acid theanine on cardiovascular health. Courtesy of ARAcontent
August - November 09
Bayer’s Heroin
Between 1890 and 1910 heroin was sold as a nonaddictive substitute for morphine. It was also used to treat children with strong cough.
Opium for new-borns
I’m sure this would make them sleep well (not only the Opium, but 46% alcohol!!!!!)
Opium for Asthma
Coca Wine
Metcalf Coca Wine was one of a huge variety of wines with cocaine on the market. Everybody used to say that it would make you happy and it would also work as a medicinal treatment.
Mariani wine
Mariani wine (1875) was the most famous Coca wine of its time. Pope Leo XIII used to carry one bottle with him all the time. He awarded Angelo Mariani (the producer) with a Vatican gold medal.
Cocaine drops for toothache
Very popular for children in 1885. Not only they relieved the pain, they made the children happy!
Cocaine tablets (1900)
All stage actors, singers teachers and preachers had to have them for a maximum performance. Great to “smooth” the voice.
Paper Weight
A paper weight promoting C.F. Boehringer & Soehne (Mannheim, Germany). They were proud of being the biggest producers in the world of products containing Quinine and Cocaine.
Caribbean Wellness & Lifestyle Magazine
Maltine
Produced by Maltine Manufacturing Company of New York. It was suggested that you should take a full glass with or after every meal. Children should take half a glass.
What do millions of us have in common? Headaches. Nearly everyone gets a headache at one time or another, especially during these difficult times. Tension headaches, migraines and “cluster” headaches account for 90 percent of all headaches, according to the Yale Medical Group’s Web site. While the vast majority of headaches are brief tension or cluster headaches, a large number of persons experience migraines. Most of us reach for over-the-counter remedies for headaches, but a growing number of persons are seeking more natural options. However, there are many ways to handle the pain naturally.
Manage Stress Muscle tension is a leading cause of primary, non-migraine headaches. Stress is a leading cause of muscle tension. Reducing or managing stress may help you avoid the muscle tension that can lead to a headache. Stress is the body’s physical and emotional reaction to changes in life, according to Medline Plus, a service of the National Institutes of Health and the U.S. National Library of Medicine. The service offers a few tips on how to avoid and manage stress: • If you can, avoid everyday situations that you know cause you to feel stressed. • While change can be good for you, it’s a good idea to plan ahead for major life changes. • Know your own limitations for how much you can juggle at once and don’t be afraid to say no to new responsibilities when you already have enough on your plate. • Communicate and talk with others about your feelings of stress. • Eat well, exercise regularly and be sure to get enough sleep.
Focus On Relaxation This may be hard to do given the economy, but relaxing is one of the best ways to avoid headache. Deep breathing, biofeedback, meditation, stretching and muscular exercises and massage are all great ways to relax, according to Medline. Massage can be particularly helpful, as it relaxes muscles and eases mental tension. You can easily self-massage your head, neck, temples, sinus areas to ease your headache. A bead-filled face mask can also provide the soothing benefits of massage.
Improve Your Lifestyle Promoting overall good health can also help prevent headaches. Regular aerobic exercise can help reduce the frequency and severity of tension headaches. Certain unhealthful foods have been associated with triggering headaches, and so has skipping meals. Cultivate the habit of eating regular, healthy meals and getting plenty of rest. Be sure to stay hydrated -- dehydration can cause a host of health problems, including headaches. If you smoke, quit. If you’re a nonsmoker, avoid being around second-hand smoke, since headache can be among the myriad health woes caused by inhaling second-hand smoke. Courtesy of ARAcontent
August - November 09
Is your child a picky eater? Use these practical tips to avoid mealtime battles. Your preschooler has refused to eat anything other than peanut butter sandwiches for the past two days, and your toddler would rather play than eat anything at all. Sound familiar? If children’s nutrition is a sore topic in your household, you’re not alone. Many parents are distressed by what their children eat — or don’t eat. However, most kids get plenty of variety and nutrition in their diets over the course of a week. Until your child’s food preferences mature, prevent mealtime battles one bite at a time.
1
Respect your child’s hunger — or lack thereof. Young children tend to eat only when they’re hungry. If your child isn’t hungry, don’t force a meal or snack.
2
Stay calm. If your child senses that you’re unhappy with his or her eating habits, it may become a battle of wills. Threats and punishments only reinforce the power struggle.
3
Keep an eye on the clock. Nix juice and snacks for at least one hour before meals. If your child comes to the table hungry, he or she may be more motivated to eat.
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Caribbean Wellness & Lifestyle Magazine
4
Don’t expect too much. After age 2, slower growth often reduces a child’s appetite. A few bites may be all it takes for your child to feel full.
5
Limit liquid calories. Low-fat or fat-free dairy products and 100 percent fruit juice can be important parts of a healthy diet — but if your child fills up on milk or juice, he or she may have no room for meals or snacks.
6
Start small. Offer several foods in small portions. Let your child choose what he or she eats.
7
Boycott the clean plate club. Don’t force your child to clean his or her plate. This may only ignite — or reinforce — a power struggle over food. Instead, allow your child to stop eating when he or she is full.
8
Leave taste out of it. Talk about a food’s color, shape, aroma and texture — not whether it tastes good.
9
Be patient with new foods. Young children often touch or smell new foods, and may even put tiny bits in their mouths and then take them back out again. Your child may need repeated exposure to a new food before he or she takes the first bite.
10 Eat breakfast for dinner. Who
says cereal or pancakes are only for breakfast? The distinction between breakfast, lunch and dinner foods may be lost on your child.
11 Make it fun. Serve broccoli and
other veggies with a favourite dip or sauce. Cut foods into various shapes with cookie cutters.
12 Recruit your child’s help. At the
grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don’t buy anything that you don’t want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table.
13 Set a good example. If you eat a variety of healthy foods, your child is more likely to follow suit.
14 Be sneaky. Add chopped broc-
coli or green peppers to spaghetti sauce, top cereal with fruit slices, or mix grated zucchini and carrots into casseroles and soups.
15 Keep it separate. If your child
isn’t a fan of various ingredients thrown together, you might “unmix” the food. Place sandwich fixings outside the Cont’d on page 15
MRS. A: ‘My doctor has put me on a seafood diet. MRS. B: ‘Oh really! Is it working?’ MRS.A: ‘Not really, the more I see the more I eat.
1. Perfect Nutrition, Thinking and Enjoyment of life:
“As we think we are”. Sow a thought reap an action, sow an action reap a habit, sow a habit reap a character, sow a character reap a destiny. EXAMPLE: An officer took a small amount of starch, a small amount of protein in form of a half of slice of bread and cheese, had lots of vegetables, different fruits and water and lost 82 pounds in 4 months. He also exercised for two hours per day and thus was able to keep better health. He got medications for sleep as well as medication for hypertension and cardiac failure. Symptoms- Shortness of breath, leg odema and elevated blood pressure. He is currently on a proper balanced diet and exercise. He now enjoys his work, running up and down the hills chasing criminals and not blowing short as he used to before. His mental stresses of work and his bodily imbalance caused him not to get any more than 2 hours sleep per 24 hours. Now he sleeps well for 6 hours without medication. He says “it all started with my making up my mind to take the correct action of eating well and exercising more. A) WATCH IT, YOU MAY GO TOO FAR Patient: ‘Doctor, I think I am shrinking”. Doctor: ‘Don’t let that bother you, you just have to be a ‘little’ patient.’
2. Stress may bring out the best in us:
Good thinking may be started when pushed to extremes of negative thoughts and emotions. “Where there is hatred, let me sow love.” Wars, pestilence and disasters make us seriously look for solutions. Vaccines are now made to protect against the swine flu (H1N1 ) Virus Type A Influenza Virus. B) EARLY INTERVENTION CAN CURE OR CONTROL Patient: “Doctor, I swallowed a clock last week.” Doctor: “That can be very serious, why didn’t you come since last week?” Patient: “What doctor! I didn’t want to alarm anybody.” Example of how good thinking- reverses poverty. A young man blind in his early 20s was sitting on the pavement of a busy city. His hat had collected two (2) coins (quarters by
midday). A kind gentleman stopped and sized up the situation. He said to the young man, “Excuse me, my son for, I notice that you have only two coins at this time. Can I change your sign?” It said, ‘I AM BLIND, PLEASE HELP.” The young man said “NO PROBLEM, BOSS, IF IT WILL MAKE A DIFFERENCE GO RIGHT AHEAD.” The man took out a marker and scribbled something. At 6 pm the man passed again and saw the hat full of coins (overflowing). He said “My, my, my, You are doing good business here man.” The young man recognized his voice and said: “Thank you sir, what did you write on the sign?” “My friend, I wrote the same thing, but with different words, I wrote: ‘THE WORLD IS WONDERFUL, THE ONLY THING IS I CAN’T SEE IT. HAVE A GREAT DAY!’ MESSAGE: Going about our lives cheerfully can make a world of difference
3. Can we make this world a perfect world?
Yes we can! By proper nutrition and positive thoughts- we can improve our physical, intellectual, emotional, social, environmental and spiritual health. Negative thoughts can affect our lives. Harboring the real terrorists such as hatred, guilt, egoism-can affect our health seriously. The best of food cannot be digested when we are upset. We tend to eat meals to give satiety especially when our stomachs are acid. A contented mind will be satisfied with less. A few moments of joy is like living a thousand years. D) SUCCESS-IMPOSSIBLE FOR NEGATIVE THINKING MAN
Drunk man in Canada (in a bus) “I can’t do it, I can’t do it” He said running backwards and forwards. He was causing a lot of commotion. Someone with a loud enough mouth had to stop him: “What the hell can’t you do?” He said “LOOKEE, LOOKEE- He pointed to a large sign cut in the grass and painted in white-“DRINK CANADA DRY” (Most people know that this was an advertisement for a soft drink by that name) Affirmative prayer: By God’s grace, I am well-nourished and happy.
August - November 09
11
Burns happen when your skin comes into contact with something hot, such as fire, or if you are exposed to a radiated heat source, such as the sun. You can also be burned by certain chemicals, electricity, and friction. A scald is a burn that is caused by a hot liquid, or steam, and can be treated in the same way as a burn. Burns are usually divided into three categories depending on how much of the skin they affect. Superficial burns (first degree) affect the surface of the skin, making it red, swollen, and painful. This sort of burn can be treated at home and usually heals in between 7-10 days. Partial (second degree) and full thickness (third degree) burns are much more serious, and require medical attention.
Treating Minor Burns
To treat superficial (minor) burns at home follow the advice below. • • • •
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Cool the skin using cool, or tepid, water for between 10- 30 minutes, ideally within 20 minutes of the injury happening. This will prevent the burn getting worse. Do not use ice, iced water, creams, or greasy substances, such as butter to sooth the burn. A cool bath, or shower, will help to soothe the burn. Cover the burn using cling film, in a layer over the burn, rather than wrapping it around a limb. A clean, clear plastic bag is suitable to use for burns on your hand. If the burn is painful, taking a mild painkiller, such as paracetamol, or ibuprofen; these can help. However, always check the packaging to make sure that you take the correct dosage.
Caribbean Wellness & Lifestyle Magazine
• Do not interfere with the burn, or break any blisters. If the burn is very painful, or seems to be getting worse, call a doctor. Deep, or large burns, or burns to the face, hands, or across joints, must always be checked by a doctor and may require hospital treatment.
Treating chemical burns
If a chemical, such as bleach, or acid, burn your skin, you should follow the advice below. • • • • •
Remove any chemicals from the skin by running the affected area under cool tap water for 20 minutes, or more. If the chemical involved is in powder form, such as lime, brush it off the skin before running the skin under water. Remove any jewellery, or clothing, that may have been exposed to the chemical. Apply a cool wet towel to help relieve pain. Cover the burnt skin with a dry, sterile dressing, or clean cloth. If you experience an increased sensation of burning, rewash the skin for several more minutes.
You should visit your doctor so that the burn can be assessed and, if necessary, treated.
Treating electrical burns
Electrical burns may not look serious, but they can be very damaging. Someone who has an electrical burn should seek immediate medical attention.
You should be able to feel a person’s pulse beating at various points on their body. One pulse point is on the wrist, just underneath the thumb bone.
Broken bones can occur after an accident, such as a fall, or being hit by an object. The three most common signs of a fracture are: • Pain, • Swelling, and • Deformity.
Hold the person’s arm so it is straight with the underside facing upwards. Feel around at the wrist using your index and middle finger of one hand until you find the pulse. Alternatively, press the same two fingers against the one side of the neck, just underneath the jaw. If you are counting a person’s pulse, use a clock with a second hand. Carefully count how many beats you feel in a full minute. A normal resting heart rate for an adult is 60100 beats per minute.
However, it can sometimes be difficult to tell whether a bone is broken, if it is not displaced. If you have broken a bone, you may experience the following: • • • •
You may hear a snap, or a grinding noise, during the injury; There may be swelling, bruising, or tenderness around the injured area, You may feel pain when you put weight on the injury, touch it, press it, or move it, or The injured part may look deformed. In severe breaks, the broken bone may be poking through the skin.
In addition, due to the shock of breaking a bone, you may feel faint, dizzy, or sick. If the break is small, or it is just a crack (fracture), you may not feel much pain, or realise that you have broken a bone. However, if you suspect that you have broken, or fractured, a bone, you should seek medical help immediately. The broken bone must be properly aligned and held in place (often with a plaster cast), so that it heals in the correct position. If you do not receive the correct treatment, you could develop a serious infection, or a permanent deformity. You may also develop long-term problems with your joints.
Don’t chew, crush or break pills, tablets or capsules unless your general practitioner has told you to do so. Medicines in pill, tablet or capsule form come in many different shapes and sizes. Some are designed to release medicine slowly into your body over a period of time. Some medicines have a special coating and will not work properly unless they are swallowed whole. If they are crushed, chewed or broken, they could release all of the medicine at once. In some cases, this could be very dangerous.
Older people, and those who have osteoporosis, should be particularly careful, because their bones are weaker and may break more easily.
Tell your general practitioner or pharmacist if you or your child has trouble swallowing pills, tablets or capsules. There may be an alternative medicine available. For example, a liquid medicine or a tablet that can be dissolved in water, which may be more suitable.
If you have broken, or fractured a bone, you can visit your doctor. However, if the break is serious, you should go to your nearest hospital.
Contact your pharmacist or GP if you have any concerns about your medicines and how to take them correctly.
August - November 09
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This information applies to adults and children over one year old. If someone is choking, you need to assess the situation quickly to see how best you can help. Choking happens when someone’s airway suddenly gets blocked so they cannot breathe. Their airway can be partly or fully blocked. In adults, choking is usually caused by food getting stuck. In children and babies, it can be caused if they put small objects in their mouths which then get stuck. The best way to help depends on how serious the situation is and whether the person choking is an adult, a child over one year old or a baby. Mild choking in adults and children over one year old. If the airway is only partly blocked, the person will usually be able to speak, cry, cough or breathe. In situations like this where the choking is mild, an adult or child over one year old will usually be able to clear the blockage themselves. To help with mild choking in an adult or child over one year old: • Encourage the person to keep coughing to try and clear the blockage. • Remove any obvious blockage from their mouth, using your first two fingers and thumb to grasp the object. Be ready to help in case their airway becomes fully blocked or the choking becomes severe. Severe choking in adults and children over one year old. Where choking is severe, the person will not be able to speak, cry, cough or breathe. Without help, an
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Caribbean Wellness & Lifestyle Magazine
adult or child over one year old who is choking severely will eventually become unconscious. To help an adult or child over one year old who is choking severely: • Stand slightly behind the person to one side. If you’re right-handed, stand to the left. If you’re left- handed, stand to the right. • Support their chest with one hand. Lean the person forward so that the object blocking their airway will come out of their mouth, rather than going further down. • Give up to five sharp blows between the person’s shoulder blades with the heel of your hand. (The heel is between the palm of your hand and your wrist.) • Stop after each blow to check if the blockage has cleared. • Stop after each thrust to check if the blockage has cleared. If the person’s airway is still blocked after three cycles of back blows and abdominal thrusts, you should send for help. • If someone is with you, send them to dial emergency for an ambulance immediately. • If you are alone, dial emergency for an ambulance immediately, then return to help the person. • Continue with the cycles of back blows and abdominal thrusts until help arrives. If you have any doubt that the person is breathing normally and you have been trained to do so, you should begin external chest compressions and rescue breaths. Together these are called cardio-pulmonary resuscitation (CPR).
Important: Procedures such as CPR can cause injury. You should not attempt CPR unless you have been trained. Abdominal thrusts - adults and children over one year old only. Abdominal thrusts are an emergency technique for clearing a blockage from the airway of an adult or child over one year old who is choking. They are also known as the Heimlich manoeuvre. Important: Do not use abdominal thrusts with babies under one year old, pregnant women or people who are obese. 1. 2. 3. 4. 5.
Stand behind the person who is choking. Place your arms around their waist and bend them well forward. Clench your fist and place it right above the person’s navel (belly button). Place your other hand on top, then thrust both hands backwards into their stomach with a hard, upward movement. Repeat this until the object stuck in their throat comes out of their mouth.
Complications Once the person’s airway is cleared, parts of the material that caused the choking can sometimes remain and can cause complications later. If the person still has a persistent cough, difficulty swallowing, or feels as though something is still stuck in their throat, they need to see a health professional urgently. Abdominal thrusts can cause serious injuries. Where this potentially life-saving treatment has been necessary, a health professional should always examine the person afterwards.
Nutrition for Kids Tips for pickey eaters bread, or serve the ingredients of a salad, casserole or stir-fry separately.
16 Stick to the routine. Serve meals
The risk varies, depending on: • • • •
and snacks at about the same times every day. If the kitchen is closed at other times, your child may be more likely to eat what’s served for meals and snacks.
Whether the other person has an infection, What type of virus they’re infected with, Which body fluids you come into contact with, and How you come into contact with the body fluids.
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Which infections can be passed on?
Blood and other body fluids can pass on infections such as:
• •
• Hepatitis B, • Hepatitis C, and • HIV (human immunodeficiency virus).
However, even though these injuries increase the risk, they don’t always result in an infection being passed on.
Depending on the infection, an infected person may have few symptoms or none at all and therefore may not know that they’re infected. Which body fluids can pass on infections? Body fluids that can pass on infections include:
Lower risk of infection
• • • • • •
Blood, Semen, Vaginal secretions, Amniotic fluid (the fluid in the womb that the unborn baby floats in), Breast milk, and Saliva that contains blood.
Higher risk of infection
There’s a higher risk of infection if you have contact with: • • •
Blood, Body fluids such as those listed above, or Any other body fluid that contains blood.
The risk is also higher with some injuries that break your skin (percutaneous injuries). For example, there’s a higher risk if:
You puncture your skin with a used needle or other sharp object, or An infected person bites or scratches you and breaks your skin.
The risk of infection is lower if body fluids come into contact with your eyes, mouth, nose or broken skin. For example, if someone spits in your face, their saliva may get in your eyes, mouth or nose. Or your skin may be broken from cuts, grazes or scratches, other than scratches from an infected person (see above), or a skin condition such as eczema. For healthcare workers, after an exposure like this, the risk of infection with HIV is estimated at one in 1,000. There is currently no evidence on the risks for hepatitis B and hepatitis C.
Very low risk of infection
The risk of infection is very low if infected body fluids come into contact with unbroken (intact) skin. No cases of HIV infection have been recorded in healthcare workers after contact of HIV blood with unbroken skin. The risk is also very low if you have contact with saliva that does not contain blood, regardless of where the saliva touches you. However, glandular fever can be passed on through contact with an infected person’s saliva.
distractions. Turn off the television during meals, and don’t allow books or toys at the table.
18 Don’t offer dessert as a reward.
Withholding dessert sends the message that dessert is the best food, which may only increase your child’s desire for sweets. You might select one or two nights a week as dessert nights, and skip dessert the rest of the week. Or redefine dessert as fruit, yogurt or other healthy choices.
19 Expect some food preferences to stick. As kids mature, they tend to become less picky about food. Still, everyone has food preferences. Don’t expect your child to like everything. 20 Know
when to seek help. If your child is energetic and growing, he or she is probably doing fine. Consult your child’s doctor if you’re concerned that picky eating is compromising your child’s growth and development or if certain foods seem to make your child ill. Your child’s eating habits won’t likely change overnight. But the small steps you take each day can help promote a lifetime of healthy eating.
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Have you tried opening your refrigerator to find all you need to mix your own pampering skin, body or hair treatments – at a fraction of the cost of a spa visit. No! Well here are a few ideas using our fruits/vegetables.
Honey naturally attracts and retains moisture yet is gentle, which makes it the ideal ingredient for all, including those with sensitive skin. Here is a modern-day beauty bath –
Honey Bath
1 cup sweet almond, olive or sesame oil. ½ cup honey ½ cup liquid soap 1 tablespoon vanilla extract Place oil into a bowl, then carefully stir in the remaining ingredients until fully blended. Store in a clean plastic bottle and shake before suing. Add to running bath water.
Yogurt is a natural source of lactic acid, which organically dissolves dead skin and leaves your face feeling smoother.
Yogurt Face Mask
1 cup yogurt 1 tablespoon turmeric powder Cleanse face and remove all makeup. Combine yogurt and turmeric powder and brush an even coating on face, neck, and chest using a clean makeup brush or paintbrush. Leave on for five to ten minutes, then rinse off and follow with a moisturizer.
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Pomegranates are chock-full of skin-preserving antioxidants, while white cane sugar provides a natural form of glycolic acid to help dissolve and sweep away dead skin cells.
Pomegranate Body Scrub
½ cup pomegranate seeds ½ cup white sugar 2 teaspoon oil (vegetable, avocado or sunflower) 1-2 drops of your favourite essential oil (optional) In a small bowl, combine sugar and pomegranate seeds, and crush both with a spoon. Add oil and mix. The pomegranate will naturally scent, add a couple of drops of essential oil. Massage gently onto damp skin. There should be enough for a full body scrub. Rinse off. Avocados are rich in vitamins and proteins that help nourish, repair and hydrate dull, damaged hair. Olive and sweet almond oils are lightweight and contain essential fatty acids to strengthen hair and restore shine. When massaged into the scalp, this combination will reduce dry scalp and flaking, and amplify hair’s luster.
Avocado Hair Mask
Half an avocado, mashed ¼ cup olive oil ¼ cup sweet almond oil combine all the ingredients and mix well into a paste. Brush on wet hair paying special attention to the ends, and let it sit a minimum of 30 minutes while you relax. Then shampoo and condition as usual.
As kids head to summer camp or back to school, moms everywhere will be digging through their files searching for immunization records and other health information. Some will find exactly what they need with just a few flips through an organized file cabinet. But many busy moms will be sifting through piles, shoe boxes, or drawers full of papers trying to find the most recent health records. Managing health information, making appointments, keeping track of medications, and monitoring self-care recommendations are just a few of the routine tasks of today’s family health advocate, a role often played by mom. In addition to managing their kids’ health and their own, many moms are also in charge of managing health matters for their spouse or partner, and sometimes an elderly parent or other relative. Taking care of yourself and your family can be overwhelming at times. Mayo Clinic suggests five tips for managing your family’s health:
1. Ask yourself a few questions. Take a few minutes to sit down and figure out the questions you’ll most likely be asked in the event of an emergency or in common healthcare situations. If your child’s school nurse called today and asked for his health history, what details would you be able to provide? If your mother fell in the shower, would you have access to critical information needed by emergency caregivers?
2. Get organized. It seems that health information is never where you need it, when you need it. An online tool like the Mayo Clinic Health Manager gives you the opportunity to store and update personal health records and those of your family members. This free and secure online application gives you a place to store medical information and receive real-time individualized health guidance and recommendations based on the expertise of the Mayo Clinic. You can give access to family members or your doctor and use the tool no matter where you receive medical care. The Mayo Clinic Health Manager isn’t just a place to store and organize your health information, it helps you become more active and engaged in your healthcare.
4. Build your health assets. Finances, retirement savings and home equity are all viewed as long-term personal management projects, but people don’t often see their health the same way. Look at your health as a long-term investment and take steps to quickly address any issues while maintaining a healthy lifestyle.
3. Make doctor visits more efficient. The time you spend with your doctor is typically brief, but valuable. Take advantage of your time by arriving to the appointment prepared. Before you go, write down any questions you have so you don’t forget to ask them. Bring a list of any medications, vitamins and supplements you’re taking.
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Contributed by Dr. Persaud
In medical practice the word ‘compliance’ means obedience to the time the doctor wants to see you back; regarding your progress or worsening of your medical illness. If your getting better means taking your tablets or medicine on time he/she will be happy to see this. This will be determining whether your treatment will be completed, or reduced over a prolonged time. Some treatment may have to be continued until death do us part. The chronic diseases Diabetes, Hypertension, Hypothyroidism, Prostate Cancer, etc. will need lifelong treatment and monitoring. Diet and exercise may control diabetes and hypertension for some time. For the benefit of living comfortably, or to savour the moments of life, we need to obey certain rules of life. “There is a power greater than all of us who is in charge of everybody and everything under the sun. God is omnipotent, omnipresent and omniscient.” A. GOD IS WATCHING YOU: At a children’s party, there was sign put up at the first part of the table where there were lots of goodies. The sign read: ‘Take one of each, God is watching you’, this sign was placed in front of the fruits. By the time the children reached the end of ten (10) items, there was another sign (placed by a smart aleck) positioned where the most delicious sweets were. It read: ‘Take as many as you want, God is watching at the other end of the table’. WE ARE NOT WILLING TO ADHERE OR COMPLY- for the following reasons:1. 2. 3. 4. 5.
We cannot die before the time We have faith in God, so we cannot ever be affected by sickness. (If we suffer it is God’s will). God has forsaken us, when sickness strikes or we don’t care about God’s rules-let us enjoy life anyway. What are all these goodies here for anyway? Since the devil has taken over, (when we see bulges in the mirror), “What the hell, let us enjoy some more. We cannot afford the doctors’ bill and the cost of medication.
REASONING: When sickness comes, we shall try our best, we will take whatever can cure us, or take whatever treatment for a while until we can afford it. DANGERS OF NON-COMPLIANCE Diabetes and high blood pressure, when uncontrolled can cause stroke, heart failure, heart attack (myocardial infarctin), kidney damage, eye damage, gangrene of the legs, etc. The cost for
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relief at this time when complications arise is sometimes frightfully high-yet families, friends and insurances help out to provide a relief and a good life-for a few years more. The cost of death is even more amazing –funeral expenses, caskets of the highest order-insisted on by families abroad-not seen for sometimes twenty (20) years or more. In addition social functions, wakes, outfits for the occasion, drinks flowing like the river, “friends” from “God in heaven knows where” with the sweetest words about the goodness of the deceased-who might have lived longer if he’d been appreciated rather than neglected. B. LOVE EXTENDS BEYOND THE SURFACE:DOCTOR: “What have you done for your cold?” PATIENT: “Nothing!” DOCTOR: “Why not?” PATIENT: “Why should I? It hasn’t done anything good for me”. When we show love, we assist the immune system and encourage the healing of the sick, and those of us who see the progress, of caring and sharing, are uplifted. C. WHAT IS MORE IMPORTANT-medical treatment or worldly possession? Mrs. B: Doctor, my husband mistook the medicine that you gave me for engine oil. Doctor: Do you want some more, then? Mrs. B: No. But would you come over and shake the car? Suppose I believe in bush medicine doctor, “Can I take it instead of regular doctor’s treatment-since they are so expensive and cause lots of people fearful side effects?”
Yes and No. Yes you can take the bush. They may be effective up to a point. They (the bush medicine) including natural foods, eg. Coconut water, and garlic may help to lower blood pressure, but these do not bring the pressure to the target expected. Example. 200/100- may come down to 180/90, not where it should be: 120/80 or 110/70. Use of bush therefore must be titrated by proper tests eg. by a nurse or a doctor- simply by checking your blood pressure, your blood sugar (fasting 2 hours after meal, and your weight, urine tests for sugar and albumen and many other tests now available by a simple strip. D. UNCOVERED-AFTER YEARS OF EXPERIENCE Betty: I spent years with an Indian tribe, once I learned their dances, and they gave me an Indian name. Mabel: What name did they give you? Betty: “CLUMSY” SIMPLE RULES YOU CAN FOLLOW FOR COMPLIANCE: 1.
Do the Basics- Check of Blood Pressure, Sugar, Cholesterol and Weight can be done regularly. Awareness of relevant family history, medical history, alcohol intake, smoking, sedentary lifestyle (laziness), menopause, must have closer supervision.
2. Write down-in a little notebook your values (Blood Pressure, Sugar, etc. (Dates) when done. 3. Confide with your doctor, family, friend. 4.
Keep a record of your medications. If possible memorize the names of all your different tablets-a close family member, or a friend or church associate must know (in case of emergencies).
5.
Make a note of the revisit date to your doctor.
E. WE MUST APPRECIATE THE PATIENT’S POINT OF VIEW AT ALL TIMES. PATIENT: “Doctor, Doctor, I feel like a needle”. DOCTOR: “I see your point”. Affirmative prayer: By God’s grace I comply with the doctors’ Orders and enjoy a life of fulfillment.
The Periodontist
Gum disease is linked to an increased risk of heart disease, stroke, pregnancy complications and diabetes. Organisms can move from your gums into bloodstream, where they can create problems throughout your body. Sugary foods can lead to tooth decay, but they don’t affect gum disease. Your best bet: Brush and floss, and look for a mouthwash that fights gingivitis and reduces plaque.
The Cosmetic Dentist
There’s a good association between gum disease and heart disease, so brushing and flossing are key to good overall health. Your family dentist should be able to spot problems when they are small, not when they are big issues. Electric toothbrushes are good to get the gums around the teeth, but it cannot replace flossing. So brush well, for at least 2 minutes then floss.
The Dentist
Major Health problems are gum disease, decay and a bad bite. All these can lead to tooth loss. To have healthy teeth, means brushing and flossing after meals. If you have bridges or orthodontics, try using a water pick. To treat gum disease, your dentist may remove bacteria and plaque from under the gum line with a dental instrument call ‘scaling and root planning’.
The Supplement Pro
Calcuim, magnesium and phosphorus all help build strong bones, and will aid in keeping your teeth healthy too. Try them to your diet, or in supplement form. If you have a periodontal disease, ask your dentist about CoQ10, which may help to promote cell growth and heal gum tissue.
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Fact: OTCs may be appropriate, but it’s smart to discuss any Are you tired of feeling tired? Are sleepless nights interfering with your days? Unfortunately, there are many misperceptions and myths about sleep, which may explain why so many sufferers remain untreated. The good news is that there is help available. Considering the current economic environment, many persons are having trouble falling or staying asleep. People may think that their sleep problems aren’t severe enough to talk to a healthcare professional, yet, anyone who has been experiencing symptoms of insomnia for more than a month or who finds that sleep problems are interfering with their daily life, should speak with a healthcare professional, especially before self-medicating. When you don’t get the sleep you need, your daily activities may be affected. Some potential consequences of insomnia are decreased work performance, depression or mood changes and increased risk of automotive crashes.
Some common myths include: Myth: Sleep is not important; I can just get by on a few hours.
Fact: Sleep is vital to our health and well-being, and is just as important as diet and exercise. Although individual needs may vary, adults typically need between 7 to 9 hours of sleep per night.
Myth: Men and women are affected the same way by insomnia. Fact: Insomnia is nearly twice as common in women than in men, and women are more likely than men to report insomnia to their healthcare professional.
Myth: If I can’t sleep, I can pick up something at the pharmacy.
I don’t need to see a healthcare professional. After all, over-thecounter (OTC) medications are safer than prescription sleep aids.
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treatment options with your healthcare professional before you self-medicate.
Myth: Prescription sleep aids are not safe and may be addictive or cause dependency.
Fact: When taken as prescribed by a healthcare professional,
sleep aids can safely and effectively treat insomnia. There is a lower risk for dependency and tolerance with the newer prescription sleep aids compared to traditional benzodiazopines.
Myth: I can have alcohol or wine with my sleep aid – it will help
me get to sleep faster. Fact: Sleep medications should not be used with alcohol or other drugs. Sleep aids should also not be taken before driving or operating machinery, or before taking a bath or shower, among other things. As with all medications, it is important to take sleep aids only as directed by a healthcare professional. This means following instructions about how to take, when to take, and how long to take sleep medicine. Be sure you’re able to devote 7 to 8 hours to sleep before being active again.
Tips for Sleeping Smart • • • • • • •
Establish a regular bed and wake time Avoid nicotine altogether and avoid caffeine close to bedtime Avoid alcohol Exercise regularly (but complete the workout at least 3 hours before bedtime) Establish a regular relaxing “wind-down” bedtime routine Create a sleep-conducive environment that is dark, quiet and comfortable Discuss the appropriate way to take any sleep aid with a healthcare professional
Are you sleeping smart? Courtesy of ARAcontent
Picture this: You’re out on the go on a hot summer day and you realize you’re thirsty. You want something different, but you’re not sure what beverage you should reach for to quench that thirst. As it turns out, you’re like the majority of women because, according to a recent survey, 74 per cent of women admit they’d like to consume more water. Here are some tips to add drinking water into your routine: Water with every meal.
Every time you sit down to eat, take a glass of water with you. This healthy habit will help you drink at least three glasses of water a day. Try setting a pitcher of water on the table at mealtime so you can easily refill your empty glass. If you tend to eat out a lot, opt for water and ask your server to leave a pitcher on the table.
The water cooler.
The office water cooler is not just a place for jokes and gossip, you can add a little flavour to it, too. As soon as you get to work, grab a glass and fill it up. Keeping a glass of water in front of you will remind you to drink throughout the day. If your job doesn’t require you to sit at a desk, keep a glass within arm’s reach and make a habit of drinking water every time you take a break.
Don’t forget your water bottle.
If you’re on the go, be sure to bring your water bottle. Keeping a reusable water bottle on hand is good for the planet and your body. Whether you’re picking the kids up from school, walking the dog, or shopping with the girls, be sure to stay hydrated.
Take the challenge with friends.
Challenge your friends or co-workers to drink more water everyday. Courtesy of ARAcontent
The perfect gym drink is Powerade Pro, specially formulated for the British Olympic Association to deliver fewer carbs and more electrolytes (the body salts lost through sweat) than standard sports drinks. Or make your own: “The perfect drink mirrors the composition of human sweat to speed absorption of fluid into your blood,” says Professor Ron Maughan, chair of sports nutrition at Loughborough University.
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Can alcohol benefit your health? It depends on how much you drink. You’ve likely heard to drink in moderation, but what does that mean? And why is moderation important? Moderate alcohol use seems to offer some health benefits, particularly for the heart. But too much alcohol raises the stakes, putting you at risk of adverse health consequences. Whether you drink is up to you and your doctor. But here are some points on alcohol consumption to consider. Benefits of moderation Moderate drinking is defined as two drinks a day if you’re a male 65 and younger, or one drink a day if you’re a female or a male 66 and older. A drink is defined as 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof distilled spirits. Moderate alcohol consumption may provide some health benefits. It may:
• Reduce your risk of developing heart disease, peripheral vascular disease and intermittent claudication
• Reduce your risk of dying of a heart attack
• Possibly reduce your risk of strokes, particularly ischemic strokes
• Lower your risk of gallstones
• Possibly reduce your risk of diabetes
Risks of excessive drinking Though moderate alcohol use seems to have some health benefits, anything more than moderate drinking can negate any potential benefits. Be cautious because excessive alcohol consumption can lead to serious health problems, including:
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• Cancer of the pancreas, mouth, pharynx, larynx, esophagus and liver, as well as breast cancer
• Pancreatitis, especially in people with high levels of triglycerides in their blood
• Sudden death in people with cardiovascular disease
• Heart muscle damage (alcoholic cardiomyopathy) leading to heart failure
• Stroke
• High blood pressure
• Cirrhosis of the liver
• Miscarriage
• Fetal alcohol syndrome in an unborn child, including impaired growth and nervous system development
• Injuries due to impaired motor skills
• Suicide
Caribbean Wellness & Lifestyle Magazine
I drink diet soda every day. Could this be harmful?
Drinking a reasonable amount of diet soda a day, such as a can or two, isn’t likely to hurt you. The artificial sweeteners and other chemicals used in diet soda are safe for most people, and there’s no evidence that these ingredients cause cancer. Some types of diet soda are even fortified with vitamins and minerals. But diet soda isn’t a health drink or a cure for weight loss. Although switching from regular soda to diet soda will save you calories, some studies suggest that drinking soda of any type leads to obesity and other health problems. And healthier choices abound. Start your day with a small glass of 100percent fruit juice. Drink skim milk with meals. Sip water throughout the day. For variety, try sparkling water or enjoy a squirt of lemon or cranberry juice in your water. Save diet soda for an occasional treat.
WHAT CAUSES BLEEDING AFTER SEX
There are several reasons for bleeding as a result of sexual intercourse (also called post-coital bleeding) in women. It is often caused by an inflamed area on the surface of the cervix (neck of the womb), and sex can cause it to bleed. This inflammation is called cervical erosion, and it is commonly found in young women, pregnant women and those on the contraceptive pill. Bleeding may also be caused by small growths called polyps emerging from the cervix. These are almost always benign. In some cases, the bleeding may be caused by an infection (such as chlamydia or cystitis), or by changes to the cells of the cervix. It is important that this is checked by your doctor or family planning clinic.
What’s the best way to predict a child’s adult height?
There’s no proven way to predict a child’s adult height. However, various formulas can provide a reasonable guess for child growth. Here’s a popular example: • Add the mother’s height and the father’s height in either inches or centimeters. • Add 5 inches (13 centimeters) for boys or subtract 5 inches (13 centimeters) for girls. • Divide by two. Most children will reach an adult height within 4 inches (10 centimeters) of this estimation. Another less accurate way to estimate a child’s adult height is to double his or her height at age 2. Remember, a child’s height is controlled by genetics. It’s also important to note that children grow at different rates. Some children begin their growth phases early, while others are late bloomers. If you’re concerned that your child isn’t growing normally, consult his or her doctor. Sometimes an underlying condition affects child growth.
It may also occur as a result of a decrease in the amount of vaginal secretions, which can lead to painful intercourse. This condition is called atrophic vaginitis, and usually occurs after the menopause when the lack of the female hormone oestrogen affects the levels of mucus in the vagina. Lubricating gels may help. However, if you are also taking Hormone Replacement Therapy (HRT) and have unexplained vaginal bleeding, you should consult your doctor for advice. Very rarely, vaginal bleeding after sex is caused by a malignant (cancerous) growth in the vagina or on the cervix, so it is very important that this is checked.
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Do you know the greatest threats to men’s health? The list is surprisingly short — and prevention pays off. Consider this top 10 list of men’s health threats, compiled from statistics provided by the Centers for Disease Control and Prevention (CDC) in the United States and other leading organizations. Then take steps to promote men’s health and reduce your risks.
No. 1 — Heart disease Heart disease is a leading men’s health threat. Take charge of heart health by making healthier lifestyle choices. For example: • Don’t smoke or use other tobacco products. Avoid exposure to secondhand smoke. • Eat a healthy diet rich in vegetables, fruits, whole grains, fiber and fish. Cut back on foods high in saturated fat and sodium. • If you have high cholesterol or high blood pressure, follow your doctor’s treatment recommendations. • Include physical activity in your daily routine. • Maintain a healthy weight. • If you choose to drink alcohol, do so only in moderation. Too much alcohol can raise blood pressure. • If you have diabetes, keep your blood sugar under control. • Manage stress.
No. 2 — Cancer Lung cancer is the leading cause of cancer deaths among men — mostly due to cigarette smoking, according to the American Cancer Society. Lung cancer is followed by prostate cancer and colorectal cancer. To prevent cancer: • Don’t smoke or use other tobacco products. Avoid exposure to secondhand smoke. • Include physical activity in your daily routine. • Maintain a healthy weight. • Eat a healthy diet rich in fruits and vegetables, and avoid high-fat foods. • Limit your sun exposure. When you’re outdoors, use sunscreen. • If you choose to drink alcohol, do so only in moderation. • Consult your doctor for regular cancer screenings. • Reduce exposure to potential cancer-causing substances (carcinogens), such as radon, asbestos, radiation and air pollution.
No. 3 — Injuries The leading cause of fatal accidents among men is motor vehicle crashes, according to the CDC. To reduce your risk of a deadly crash: • Wear your seat belt. • Follow the speed limit. • Don’t drive under the influence of alcohol or any other substances. • Don’t drive while sleepy. Falls and poisoning are other leading causes of fatal accidents. Take common-sense precautions, such as using chemical products only in ventilated areas, using nonslip mats in the bathtub and placing carbon monoxide detectors near the bedrooms in your home.
No. 4 — Stroke You can’t control some stroke risk factors, such as family history, age and race. But you can control other contributing factors. For example: • Don’t smoke. • If you have high cholesterol or high blood pressure, follow your doctor’s treatment recommendations. • Limit the amount of saturated fat and cholesterol in your diet. Try to avoid trans fat entirely. • Maintain a healthy weight. • Include physical activity in your daily routine. • If you have diabetes, keep your blood sugar under control. • If you choose to drink alcohol, do so only in moderation.
No. 5 — COPD Chronic Obstructive Pulmonary Disease (COPD) is a group of chronic lung conditions, including bronchitis and emphysema. To prevent COPD: • Don’t smoke. Avoid exposure to secondhand smoke. • Minimize exposure to chemicals and air pollution.
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If you’re carrying a few extra pounds, you’re not alone. But this is one case where following the crowd isn’t a good idea. Carrying extra weight — especially belly fat — can be risky. Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic, Rochester, Minn., answers common questions about belly fat in men.
Why is belly fat a concern for men?
People who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas — and men are more likely than women to gain weight around the waist.
Having a large amount of belly fat increases your risk of: • • • • • • • • •
Heart disease Stroke Some types of cancer Type 2 diabetes Insulin resistance High triglycerides Low levels of high-density lipoprotein (HDL), or “good,” cholesterol Metabolic syndrome Sleep apnea
How can you tell if you have too much belly fat?
Your waist size is a good indicator of whether you have too
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much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters).
To measure your waist: • • • •
Place a tape measure around your bare abdomen just above your hipbone. Pull the tape measure until it fits snugly around you but doesn’t push into your skin. Make sure the tape measure is level all the way around. Relax, exhale and measure your waist — no sucking in your belly
Does age play a role in gaining belly fat?
As you age, you lose muscle — especially if you’re not physically active. Muscle loss can slow the rate at which your body burns calories. In turn, if you don’t limit your calories or increase your physical activity, you may gain weight.
Is belly fat inherited?
Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.
Coffee or tea? There’s a growing body of research to suggest that both are probably good for you. We’ve heard a lot about the health benefits of tea, especially green tea. It is high in polyphenols--compounds with strong antioxidant activity that in test-tube and animal models show anticancer and heart-protective effects. Good clinical studies are few, however, and although I and other physicians tell our patients to drink green tea, there hasn’t been any definitive proof of the value of that advice. That’s why I was so interested in a report last week in the Journal of the American Medical Association. A team of Japanese researchers was able to link green-tea consumption with decreased mortality from all causes--including cardiovascular disease. The researchers tracked 40,530 healthy adults ages 40 to 79 in a region of northeastern Japan where most people drink green tea, following them for up to 11 years. Those who drank five or more cups of green tea a day had significantly lower mortality rates than those who drank less than one cup a day. There were also fewer deaths from cardiovascular disease.
But no such association was seen with deaths from cancer. Nor was consumption of oolong or black tea correlated with any decrease in mortality. Those teas are more oxidized in processing, which not only darkens the color of the leaves and changes their flavor but also reduces their polyphenol content. Japanese people have access to betterquality green tea than do most North Americans. If you want the good stuff (like gyokuro or matcha, the powdered tea used in Japanese tea ceremonies), go to the nearest specialty-tea shop, Asian grocery store or the Internet (try japanesegreenteaonline com inpursuitoftea.com or matchaandmore. com) Coffee is more complicated. It has received both gold stars and black marks in the medical literature. It too contains antioxidants, although they are less well studied than tea polyphenols. Evidence for the health benefits of coffee is growing, however. In the August issue of the European Journal of Clinical Nutrition, for example, a group of investigators from Finland, Italy and the Netherlands report that coffee
seems to protect against age-related cognitive decline. The scientists studied 676 healthy men born from 1900 to 1920 and followed them for 10 years, using standardized measures of cognitive function. Their conclusion: the men who consumed coffee had significantly less cognitive impairment than those who didn’t. Three cups a day seemed to provide maximum protection. Population studies like those help us form hypotheses about relationships between dietary habits and longterm health. We still have to test our suppositions in controlled conditions and measure the effects of coffee and tea on various systems of the body. In the meantime, enjoy your tea and coffee, get the best quality you can, and know that they are probably doing you more good than harm.
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Since the first can charged onto the market in 1997, energy drinks have become a multi-billion dollar industry. But when you reach for an energy drink to give you a boost before a big game, workout, critical test or work project, what is the real cost of that rush? For many, it’s an energy-sapping crash that occurs after the drink’s caffeine and sugar work their way through the body’s system. For others, the impact is immediate health and behavioral issues. Schools from New Jersey to Colorado have banned energy drinks in school after teachers noticed behavioral problems among students who regularly consumed the beverages, and other children sought treatment from school nurses after “crashing” post-drink. Growing scrutiny from health care professionals and an increasingly enlightened consuming public have prompted beverage makers to explore healthier energy-drink options. “The good news is that not all energy drinks are created equal -- and not all rely on excessive levels of artificial caffeine and sugar to provide the burst of energy that drinkers seek,” says Dan Macuga, an energy-drink expert with supplementmaker USANA Health Sciences. So how do you differentiate among drinks? What should you look for in an energy drink to ensure you enjoy the beverage’s benefits without risks or side effects? Macuga offers some advice: Be cautious about caffeine. Virtually all energy drinks contain caffeine, and some contain very high levels indeed
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-- up to 500 mg in an 8 ounce serving. That’s significantly higher than the 250 mg per day that’s considered safe. And if the caffeine comes from artificial sources, as most does, it can be even more detrimental. Look for options that contain lower levels of caffeine that are drawn from a natural source. For example, Rev3 – which is made by USANA Health Sciences nutritional supplement manufacturers – contains just 80 mg of caffeine per 8 ounce serving and the caffeine actually comes from green tea. The health benefits of green tea have been widely reported, and the body is better able to process and use the natural caffeine found in green tea. Stay away from excessive sugar. Many energy drinks contain high levels of glucose syrup, which rapidly raises blood sugar, giving you that energy “rush.” But extended use of high levels of glucose syrup may lead to type 2 diabetes. At the very least, you will likely experience a “crash” about 60 to 90 minutes after drinking a high-glucose solution because blood sugar levels drop quickly and drastically after the syrup is processed by the body. The crash leaves many people feeling light-headed, weak, lacking energy and hungry. Think of your drink as a supplement, not just a “rush.” Seek out nutritionally sound beverages that are designed to help your body better produce its own energy, rather than relying on sugar or caffeine for an artificial boost. Thanks to increased consumer awareness and the entry of
nutritional supplement companies into the market, it’s now possible to find energy drinks that also act as a nutritional supplement. Natural ingredients like L-carnatine, green tea, Korean ginseng and Rhodiola rosea found in Rev3 provide a natural, revitalizing energy boost without the subsequent crash. L-carnatine in particular is helpful because it aids the body in shuttling fatty acids into the cells where it can be converted to energy and helps remove cellular waste. Rev3’s ingredients are designed to help the body process and produce its own energy more efficiently. A blend of teas provides the beverage with antioxidants and other important nutrients like B vitamins. The beverage is available in ready-to-drink cans and as a powdered stick-pack that you can add to your water bottle. “Plenty of scientific information on energy-building nutrition is available to the energy drink industry,” Macuga says. “Yet many drink makers are not willing to cut into their profit margins in order to include good, healthful ingredients that might be more expensive. But increasingly savvy consumers are driving demand for more healthful, natural energy drink alternatives. Courtesy of ARAcontent
Wellness is the state of being that allows maximization
of personal potential. True wellness is achieved by the proper balancing of seven dimensions: the physical, intellectual, emotional, social, occupational, spiritual, and environmental aspects of life. In keeping with our mantra “Enhancing People’s Lives”, we hosted our 5th Annual Wellness & Lifestyle Promotion on Thursday, April 16th and Tuesday, 21st, 2009 in an attempt to continue our efforts in promoting positive lifestyles and sustaining health and wellness. The event was staged under the theme “Management of Stress through Wellness and Positive Lifestyles”. As a result of the current global economic crisis, many individuals suffer from stress as they struggle with financial difficulties. The event therefore sought to disseminate to the public new strategies and approaches in dealing with the stress associated with the current crisis, which will assist in the maintenance of a healthy mind and body.
Awards Ceremony & Dinner – April 16, 2009 The highlight of this year’s event was the 5th Annual Wellness & Lifestyle Awards Ceremony & Dinner held Thursday, April 16, 2009 at 6:00pm. The gracious Fae Ellington, O.D. was the MC for the event. Greetings were brought by Mrs. Edith AllwoodAnderson, OD, President – Nurses Association of Jamaica; Mrs. Verna Edwards – President, Pharmaceutical Society of Jamaica; Dr. Rosemarie Wright-Pascoe, President, Medical Association of Jamaica; and the Hon. Desmond McKenzie – Mayor of Kingston and St. Andrew. The Guest Speaker for the evening was the Hon. Patrick Allen, O.N., C.D. PhD – Governor General of Jamaica, who shared insightful information regarding managing stress in the current economic climate. His address soothed the minds of the worried and helped the audience take on a realistic yet hopeful approach to coping during these stressful times. During the awards segment, local and regional individuals and institutions that have made significant contributions towards the development of Wellness and Positive Lifestyles were recognized. Cont’d on page 30
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promotions across Jamaica. Her campaign for “Living a Life of Authentic Prosperity” and “A Common Sense Approach to Natural Healing” reaches and significantly enhances the lives of a diverse audience. The Association of General Practitioners (AGP) was the recipient of the “Education, Lifestyle & Development” award which was in recognition of their tremendous contributions to the medical fraternity of Jamaica. Over the years the AGP has consistently ensured that General Practitioners give efficient, whole-person care to all their patients. The award was accepted by the President of the AGP, Dr. Aldyth Buckland. The Environmental Health Foundation sponsored the award.
During the ceremony, Citations were read for each awardee by Jennifer Grant, Vice-President of CVM Communications Group’s Broadcast Services, after which the awardees graciously accepted their duly deserved awards. In the “Individual” category, Sharon Feanny of SHAKTI Mind Body Fitness was awarded for her tremendous work in promoting wellness and positive lifestyles in Jamaica. She was also recognized for her innovativeness in starting the first aromatherapy company in the Caribbean (Starfish Oils) which she later sold to focus her energies on her first love – yoga. Miss Patricia Fletcher of Health Profit Group, a past awardee herself, was the sponsor for this award. The Jamaica Public Service Company Limited (JPSCo.) was the proud recipient of the “Industry & Service provider” award, which was in recognition of their many community outreach programmes as well as their involvement with several islandwide initiatives in the areas of health and wellness. This award was accepted by the beautiful Joan Mars, Employee Assistance and Health Programme Manager at the JPS. Hyltons Limited was the sponsor for this award. “Today with Beverley Manley” on Hot 102 FM was the award recipient in the “Media and Journalism” category. The programme was recognized for its multi-faceted segments which tackle critical issues pertaining to the economy, education, the environment, health and wellness. Mrs. Manley, looking vibrant in a colourful ensemble wowed the audience with a short but sassy rendition of “(You Don’t Know) How Glad I Am” while accepting her award. The Environmental Health Foundation was the sponsor of this award. In the category of “Medicine & Healthcare”, Dr. Sonia Copeland was awarded for her deep-impacting, healthy lifestyle
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The final award for the night was in the category of “Regional / International” and was given to the Caribbean Food and Nutrition Institute (CFNI). The Institute, which serves approximately six million people of the Caribbean, attains food security and achieves optimal nutritional health for all peoples of the Caribbean through collaboration with Caribbean countries to enhance, describe, manage and prevent the key nutritional problems and to increase their capacity in providing effective nutritional services. Dr. Ballayram, Food Economist at the CFNI, humbly accepted the award, which was sponsored by the Environmental Health Foundation. The Dinner ended on a warm note with awardees and guests expressing gratitude for a truly enlightening and entertaining evening. Schools Wellness Seminar – April 21, 2009 The second day of the event, the Schools Wellness Seminar held April 21, 2009 was segmented into two seminars: a morning session for Primary and High School students who are members of the Schools Wellness Clubs, and an afternoon session geared towards Tertiary level students pursuing studies in the fields of health and nutrition. The Schools Wellness Clubs Seminar, held in the morning, had four presenters; each disseminating information on a different aspect of wellness and positive lifestyles relevant to the target audience. Dr. Hame Persaud presented on the topic “How Nutrition Affects Our Thinking and How Thinking Affects Our Lives” and shared useful information about proper nutrition. Nestle, the main sponsor for the event, had their Medical Delegate, KrishtaGaye Lewis present on “The Importance of Good Nutrition for Health and Effective Study”. The Brand Manager of Seven Seas, Deborah Allen, another sponsor of the event, informed the students about “The Omega 3 Story” and handed out samples of multi vitamins crucial to the mental development of children. All presentations were highly informative and interactive for the young children. During the evaluation session, all the students indicated that the seminar was useful to their development
and gave it high scores. The seminar was chaired by Mrs. Marcia Streete-Hendricks, Coordinator of the Schools Wellness Clubs. The second segment, The Tertiary Level Students Seminar sought to promote mental wellness and effective study skills. Many of these students work with limited finances, worry about their prospects of gaining employment upon completion of their education, have problems with effective study skills and may possibly have difficulties with relationships. The seminar therefore sought to empower the students with the requisite skills for coping with these stress factors. There were three dynamic presentations which were also highly interactive. Dr. Sonia Davidson presented on the topic “Caring for the Body is Caring for the Mind” which allowed the students to get a pictorial view of the brain as well as what it needs to function effectively. Mrs. Susan Goffe, Motivational Speaker and Career Coach, gave a riveting presentation on “The Mind that Conceives, Achieves” which sought to help the students build character and confidence. The final presentation was on “Techniques for Studying and Memorizing” and was done by Rev. John Scott. Studies show that the technique, though simple and easy to follow, is rather effective in improving one’s ability to remember material that is studied. The students gave the seminar raving reviews, and indicated that the presentations were truly inspiring and useful to their development. This segment was chaired by Latoya Aquart – Project officer at the Environmental Health Foundation. The Wellness & Lifestyle Promotion 2009 was an excellent means of promoting positive lifestyles in Jamaica and bringing our mandate of enhancing people’s lives to fruition. Additionally, by recognizing and rewarding individuals and institutions who have made significant contributions to health and wellness locally, regionally and internationally, these individuals and institutions will be encouraged to continue their work. Essentially, the end result is a proliferation of positive lifestyles not only for Jamaicans but the world at large. See you next year when we will host our 6th Annual Wellness & Lifestyle Promotion in 2010. Don’t Miss It!!! Contributed by Ms. Latoya Aquart, Project Officer Environmental Health Foundation
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Get them soft, supple, and sexy looking with our fixer-upper guide. A pretty nail polish goes a long way toward making feet look younger. But with each passing year, dryness, calluses, and discoloration seem to get a little worse. These simple solutions undo life’s wear and tear to keep feet beautiful all year-round. Dryness – Too few oil glands leave feet prone to dryness; with age, cell turnover slows, making the problem worse. To Fix It – Hydrate daily. Restore softness by applying foot cream immediately after bathing, while skin is still wet. These formulas are heavier than body lotions so they seep into thicker skin. For maximum benefits, look for one that also contains exfoliators such as lactic acid to improve penetration of hydrators like glycerin. Get a prescription – If skin is extremely rough, check with your dermatologist for an RX lotion such as Keralac, which contains higher doses of healing ingredients. Always dry between toes – Moisture collects here, and encourages bacterial growth.
Thick Toenails Unlike fingernails, which thin with age, toenails become harder and thicker due to constant pressure from shoes. To Fix It – Coat nails nightly with Vaseline Petrolatum makes them softer and easier to trim. Clip and File correctly To eliminate splits and the risk of ingrowns, trim nails into a square shape using a clipper. Aim to make them even with the tips of your toes, and smooth rough edges by filing lightly in long strokes using a fine-grade emery board.
Calluses Calluses are thick and hardened areas of skin as a result of constant pressure and friction; genetics also plays a role. To Fix It – Exfoliate Daily Use a foot file or pumice stone in the shower to buff away dead cells. Water softens skin, make the dead cells easier to remove. Also, avoid over buffing because calluses protects the feet.
Overgrown Cuticles Excess skin builds up over time and attaches to the nail. To Fix It – Soften cuticles every 2 weeks Rub on cuticle oil and immerse feet in warm water for ten (10) minutes to loosen skin. Alternatively, apply a cuticle remover. Most cuticle removers contain allantoin, an ingredient that softens dead skin, making it easier to take off. Push back and trim Gently ease cuticles off the nail with an orangewood stick, and snip hangnails using a nipper.
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• • • •
eople with certain health conditions shouldn’t drink any alcohol, as even small amounts could cause problems. Don’t drink alcohol if you have: A history of hemorrhagic stroke Liver disease Pancreatic disease Evidence of precancerous changes in the esophagus, larynx, pharynx or mouth
If you have a family history of alcoholism, be particularly cautious when it comes to drinking, as you’re at higher risk of alcoholism. And if you’re pregnant, avoid alcohol entirely because of the health risks for your unborn baby. Also, alcohol interacts with many common prescription and over-the-counter medications. Check with your doctor if you take: • Antibiotics • Anticoagulants • Antidepressants • Diabetes medications • Antihistamines • Anti-seizure medications • Beta blockers • Pain relievers • Sleeping pills If you combine alcohol with aspirin, you face an increased risk of gastrointestinal bleeding. And if you use alcohol and acetaminophen, you increase your risk of liver damage. In fact, the Food and Drug Administration requires all over-the-counter pain relievers and fever reducers to carry a warning label advising those who consume three or more drinks a day to consult with their doctors before using the drug. Drink in moderation — or not at all Above all, don’t feel pressured to drink. Few medical experts, if any, advise nondrinkers to start drinking. But if you do drink and you’re healthy, there’s no need to stop as long as you drink responsibly and in moderation.
Mmid-life crisis is often something that’s made fun of, but for many people the problem can be very distressing. A mid-life crisis can happen when men think they’ve reached life’s halfway stage. Anxieties over what they’ve accomplished so far, either in their job or personal life, can cause a period of depression. In men, this usually happens between the ages of 35 and 50 and can last for up to 10 years. It’s a controversial syndrome which health experts think is related to the brain or to hormonal changes. While it may be a great source of jokes and amusement for some, for those affected it can be quite debilitating. ‘Depression makes up a significant portion of the midlife crisis’ When it comes to the mid-life crisis, everyone’s circumstances are different. It is recommended that you see a psychologist or counsellor and have it treated
as a psychological condition and not through medication. The important thing is to ‘thrive’. “Even if there are times when all you feel you can do is survive to the next day, the goal is thriving, and I believe that we do this best when we view our current crisis as a time of growth and personal change.” The best advice is to see your GP and get help. Depression can be triggered by a major life change, such as divorce, separation, long-term illness, bereavement or job loss. Sometimes there appears to be no obvious reason. The point is, if you feel very low for more than a couple of weeks, it is vital to go to your GP for help. You may be prescribed antidepressants or referred to a counsellor. Ways to help avoid depression include regular exercise, which can ease tension and trigger endorphins, eating well and sleeping well. Most of all, don’t bottle it up.
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By Michael Harvey, D.C.
The purpose of this mini-manual is to instantly train you in the fine art of driving. These are the guidelines, viewpoints and slogans taught in the world’s finest driving schools. It is dedicated to the memories of the thousands who have perished on our nation’s highways largely due to human error. Special thanks to Frank Wright, driving instructor and The National Safety Council for THE DEFENSIVE DRIVING COURSE. RULES OF THE ROAD What to do before you put your car in gear. • Adjust seat and mirrors. • Latch seat belt. • Turn on low beams at night. • Put your left foot on its support pedal. • Hands at 11 O’clock and 2 O’clock on the steering wheel for quickest reaction times. • Grasp wheel firmly. Stay in your lane. You always have a lane whether it is marked or not, including when you are turning off the road into a gas station for example.
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Keep a safe distance between cars. • One car length per 15 kmh. • Create a buffer zone between your car and all other vehicles in your proximity. • Cars can’t collide unless they are too close. • Safe driving is all about giving the other motorists plenty of space. • When he applies his brakes, you apply your brakes. Keep the buffer zone. • Leave yourself a way out. • Look down the road to see what is developing before you get there. • Always assume the worst case scenario. • Adjust temperature, radio and other controls by touch alone. Do not take you eyes off the road. No tailgating. • Decreases reaction time. • Get him to back off – tap your brakes. • Help him pass so he can tailgate someone else. • Don’t drive through the back window of the car in front of you. • Stay back far enough to see potholes. • Don’t be in a dangerous hurry. It’s better to be late than dead!
Overtaking • Threading the needle kills! • Be content to stay in line indefinitely when there is a long line of cars in front of you driving the speed limit. • If the driver in front of you is keeping up with the car in front of him, maybe you shouldn’t pass. • You are passing for you and the guy behind you. Quickly overtake so he has time to get back in line too. • Never caterpillar pass. Only one car can pass at a time. • There might be enough room for him to pass but not for you. • Never pass over a solid white line or on a curve or when there is a row of cars immediately ahead of you. • Always pass ‘up and over’. • Never come up right behind a car or cut right in front of him when passing. • If you have to tailgate to pass, it isn’t safe to pass. • Never make three lanes out of two. • Don’t take another driver’s buffer zone. • When someone is passing, slow down a little as a safety courtesy. • Never pass in heavily congested traffic. • Never pass at an intersection. • Never make a motorist pass on your left, except when turning right • Pass slow traffic to keep the flow going. • If you misjudge the speed of oncoming traffic after committing to pass, just pull over on the opposite side of the road to avoid certain carnage. • Then start your life over again. Speeding The likelihood of a fatal accident is much higher at speeds above 120 kph. Expect ‘disintegration’. When you discover you are exceeding the speed limit, take your foot off the gas until you reach the speed limit. High beams • Are you shooting others with bullets of light? • It alerts others that you don’t know how to drive. • If you don’t know how to drive, you have no business being on the road. • Never let another motorist see your high beams. • Refrain from resuming your high beams until you have completely passed approaching traffic. • Flash lights once to remind him he is blinding you! • When ‘both ways’ traffic uses high beams we have “the blind leading the blind”. • Use low beams in fog. High beams reflect the fog back into your eyes. • Low beams in daytime during rain allow other motorists to see you. • Turn on low beams one half-hour before nightfall. • As soon as you see the headlights of another car, lower your high beams. • Adjust your mirrors to reduce the blinding effect of other’s high beams. • Come to a complete stop if necessary if you can’t see. • Look slightly to the left to reduce the glare of high beams. • You don’t need high beams if:
• • • • • •
* The road is well-lit, * You are driving in city traffic, * There is another motorist right in front of you, * A motorist is coming toward you. The most dangerous behaviour on Jamaica ’s highways is high beam driving. When you are blinding on coming traffic, you put your own life in danger. Viewpoint: If you are driving with high beams, the driver coming toward you can’t see!!! Notify oncoming traffic of an emergency ahead by repeatedly flashing your head lights. Don’t overdrive your headlights. You could hit an animal, an object in the road. It’s ok to use your high beams to alert the car you are passing.
Parking lights • Never drive with parking lights. • Use parking lights when you are parked on the side of the road and you are in the car and at no other time! Right of way rules • Do not obstruct intersections. • Never pull out into a right of way lane to stop traffic. • Lean your head forward to see what is coming, not your car. • Never break the plane of the right of way lane. • Never give up your right of way to let someone out of a side street. • If on a side street, do not comply when the untrained driver offers you his right of way. You don’t need to be part of his accident. • Don’t stop on a four lane road to allow pedestrians to cross. • It is alright to allow traffic to enter your lane when your lane of traffic has stopped. Turning • Put your turn signal on before you take your foot off the gas. • Complete your turn in a timely fashion. • Use indicator before changing lanes. • Check your rear and side view mirrors frequently. • When turning, stay in your lane. • Do not place your car in any part of the lane of oncoming traffic until you begin your turn. • Keep your wheel straight while waiting to turn in case you are struck from behind. You will be propelled forward instead of into oncoming traffic. • Keep your left turn signal on when stopped on the left side of the road. • When making a right or left turn, place your car perpendicular to the road so you can see equally both ways. • Never pull out in front of right of way traffic and drive slow! • When you must turn into tight traffic, quickly bring your car up to speed. • Never force another motorist to apply his brakes to avoid hitting you. • Look both ways before turning. • Make sure no one is overtaking! • Don’t drive on the shoulder of the road.
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• The shoulder is for picking up and discharging passengers, disabled vehicles and pedestrians. Slow driving • Causes cars to bunch up and backs up traffic up to five miles. • Causes road rage and provokes accidents. • The people behind you want to pull you out of the car. • The slow driver brings out the danger in the fast driver. • If you need to go that slow, walk and get the cardiovascular benefits. Driving the curve • Always take a curve slower than you think you need to. • Slow down approaching a blind curve, in case you have to. • You can’t cheat the laws of physics. Driving the 4-lane highway • Keep left, pass right. • Never make a motorist pass on your left. • Never drive continuously in the passing lane or alongside another car… • Never drive in the other driver’s blind spot, his back door. Using the exit ramp • The ramp is designed to facilitate merging of traffic. • Never drive all the way to the end of the ramp before entering the highway. • You’ll run out of options! The yellow light • If you can stop, STOP! • Never run the red light. It comes with a high fatality rate. When the light changes • Look both ways before proceeding. • Just because the light is green doesn’t mean it is safe to go. • Wait three seconds after the car in front of you moves before accelerating. • How long is 3 seconds? “One, one thousand, two, one thousand, three, one thousand.” • That establishes your buffer zone again. Backing up • Hold the steering wheel with your right hand. • Anchor your left hand behind the passenger’s headrest. • Look out the back window. • Don’t back up any further than you have to. • It’s mostly foot on and off the brake, very little gas! • Consult your rear and side view mirrors. Parking • Always park parallel to the road. • Never park on an angle with the tail of your car in the roadway. That narrows the lane for oncoming traffic. • Always pull into a parking stall front first. It is safer to back out. • Never open your door as traffic is passing!
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• • •
Avoid parking lot collisions. In a small parking lot, only one person can back out at a time. Wait until he backs out and proceeds toward the exit before you back out. Don’t gridlock the parking lot.
Emergency brake • Never drive while resting your hand on the emergency brake. • If you accidentally pull on it, your car will turn into a spinning helicopter blade! • Don’t believe me? Go ahead and try it! “Do the chopper.” When to use your horn! • To notify a pedestrian, cyclist or slow driver that you are passing. “Beep”. • When a pedestrian strays carelessly into the roadway. “Beep, beep, beep…” • When a motorist is driving without regard for the rules of the road in your vicinity. • Blow your horn. Save his life! • Make sure your horn is in good working order. When to use flashers • When your car is disabled. • When there is an accident or other emergency nearby. • Do not use flashers when it is raining! How to hit a pothole • Slow down and then take your foot off the brake just before you hit the hole. • Hit the hole and then resume speed. • The tire is most likely to puncture if your wheel is locked at the time you hit the pothole. How to hit an animal (when you can’t stop in time!) • If it’s a large animal, hit it first, and then hit the brakes. • That keeps the animal from going through your windshield. • If it’s a small animal, brake, then hit it. Sleep driving • Sleep is one fight you can’t win. • Many have died minutes from home. • Pull over and take a nap! • Pour cold water over your head, neck and chest to stay alert until you can pull off the road. Your responsibilities at police check points • Slow down in case the constable directs you to pull over. • Always be courteous to law enforcement. • There is no one else out there looking out for you. • They are trying to get the bad drivers off the road so the road is safe for the rest of us.
Many children’s packed lunches contain too much fat, sugar and salt, but small changes can make a big difference.
M
ost children are naturally active and full of energy. However, as many of today’s pastimes are inactive, such as watching TV and playing computer games, many children do not get the exercise they need. It is now recommended that children get at least 60 minutes of physical activity a day. This does not have to be all in one go; it can be in chunks of about 15-20 minutes throughout the day. Your child’s exercise should be of moderate intensity, which means that following exercise they should be slightly out of breath and slightly sweaty, but not so out of breath that they cannot talk. This amount of exercise a day is enough to strengthen bones and muscles and can help prevent children putting on weight. There are lots of different ways for children to exercise. Simply walking, or cycling, to school is a good way to start. Team sports can also be great fun, and can improve coordination, balance, and team skills. Most community sports centres run team sports activities for children, such as football, basketball, and volleyball. Ask your sports local centre for more information. If your children do not like team sports, there are plenty of other fun activities for them to try, such as swimming, dance, and martial arts.
Sandwiches
Carbohydrates are an important energy source that gives our bodies some getup-and-go! And cheese sandwiches can be boring. But there are ways to make them more interesting. You can use different types of bread, such as pitta, bagels, wraps and baguettes. Where possible, use brown, wholemeal, or granary bread. If your child doesn’t like brown bread, buy ‘whole white’ bread. This is white bread made with one-third wholemeal flour. Alternatively, you could make a sandwich using one slice of whole white bread and one slice of wholemeal, or granary bread. Pack sandwiches with tasty fillings, such as chopped banana and peanut butter, chicken or ham with mixed salad, or low-fat grated cheese with tomato and cucumber. Use low-fat margarines and avoid using mayonnaise which has a high fat content. If you are unsure how healthy something is, check the nutritional information on the labels to find out how much salt, fat, fibre, and carbohydrates are in a product. For a change from sandwiches, make extra pasta or rice, when cooking dinner the night before, and put some in a pot for lunchtime. Leftover slices of cold pizza (made with a thin base and topped with lots of vegetables or lean meat) are another tasty option.
Fruit and vegetable
Children often like food they can eat with their fingers, so try chopping up raw vegetables, such as carrots and peppers, to dip in cottage cheese. Breadsticks, oatcakes, and wholemeal crackers also make good finger food. Replace sugary foods like chocolate and cake with low-sugar cereal bars, nuts, and dried fruit, such as raisins, apricots, or prunes. Fruit makes an ideal dessert or snack, and is packed with healthy vitamins and minerals. Keep lunchboxes interesting by varying the fruit each day and get your child to try new things like kiwi, grapes, or chunks of melon.
Healthy hydration
Make sure that your child drinks plenty of fluid so they are well hydrated. However, try to avoid fizzy drinks because they often contain large amounts of sugar and are bad for your children’s teeth. Instead, give them still or sparkling water, semi-skimmed or skimmed milk, or unsweetened fruit juice. Your children may take a while to get used to a healthy lunchbox, so it’s important to praise them when they try new foods. It’s also a good idea to save things like chocolate, crisps, and pastries for the occasional treat.
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Simple lifestyle changes can help get diabetes under control. Even minor lifestyle tweaks can make a difference. Here are a few food items that have the most benefit: Drink Milk: A Scandinavian study found that adding whey, a protein in milk, to high-carbohydrate meals increases insulin secretion and lowers blood sugar levels. Researchers have yet to figure out how whey does this, but they say it may be that whey protein is highly digestible and releases high levels of amino acids in the blood. The acids summon the insulin release that is necessary to control blood sugar. Another report from Harvard found that men who drank the most lowfat milk had a 23 per cent lower risk of developing diabetes than men who drank only little milk. Snack on Walnuts: People with diabetes and those at risk for the condition are told to eat oily fish like tuna or salmon twice a week because it helps reduce the amount of saturated fats in their diet and because it supplies omega-3 polyunsaturated acids, which protect against heart disease, the No. 1 killer of diabetics. But many people don’t eat that much fish. Australian researchers found that having a daily walnut snack (about a handful) and eating slightly less fish boosted omega-3s and lowered saturated fat better than fish alone. Get some sleep: Boston University researchers recently found that people who slept too little (6hrs or less a night) were 66 per cent more likely to have diabetes that those who slept seven to eight hours. Doctors speculate that insufficient sleep causes the release of adrenaline-like substances that induce insulin resistance, though more research in this area is needed. There is no cure for diabetes, but it is often preventable – an even reversible. Here are additional things that can be done:
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Lose a Few: Losing even 10 pounds can make a difference. For people ages 50-71, being overweight increases the risk of premature death from all causes by 20% to 40%. Get Moving: Exercise reduces blood sugar, helps you lose weight and can prevent heart disease, the leading cause of death among people with diabetes. Walk for 20 to 30 minutes a day. Cut the Fat: Fat has nine calories per gram, and protein and carbs have only four, when you eat less fat, you eat fewer calories. Say Nay to bad carbs these include sugar, white flour and rice. Sweeteners such as high fructose corn syrup. They’re slow to fiber, so they’re absorbed quickly, causing blood sugar to spike. This stimulates your pancreas to produce insulin. Repetitive surges of insulin may make your body resistant to it, which causes more to be made. This may lead to diabetes. Load up on good carbs these include fruits, vegetables, whole grains, legumes and soy. All are rich in fibre, which prevents overeating and helps keep your blood sugar steady. Meditate Under stress, your body produces hormones that make blood sugar rise. Chronic stress can cause insulin resistance, which in turn may promote diabetes. So chill out!
about calling your doctor if you find a lump or other problem. Early diagnosis is important — over time, testicular cancer can spread and it becomes more dangerous and difficult to treat.
Other Unusual Signs to Watch-out For You may notice a few things about your testicles that seem unusual — but aren’t signs of cancer:
Testicular self-exam can help identify testicular cancer early, when treatment is most effective. Read on to find out what to look for. Testicular cancer is most common in men ages 20 to 35 — but it can occur at any age. A simple testicular self-examination can improve your chances of finding a tumor early. Beginning at age 15, it’s a good idea to do a monthly testicular self-exam. Regular testicular self-exams are an important way to identify changes that can be a sign of cancer. Early diagnosis is important because testicular cancer is highly treatable when found early. Lumps or other changes found during a testicular self-exam aren’t always a sign of cancer, but still need to be checked by a doctor. It’s a good idea to examine your testicles once a month, after a warm bath or shower. The heat from the water relaxes your scrotum, making it easier for you to check for anything unusual. To do a testicular self-exam, follow these steps: • Stand in front of a mirror. Look for any swelling on the skin of the scrotum. • Examine each testicle with both hands. Place the index and middle fingers under the testicle while placing your thumbs on the top. • Gently roll the testicle between the thumbs and fingers. Feel for lumps and bumps. Remember that the testicles are usually smooth, oval shaped and somewhat firm. • If you find a lump, call your doctor as soon as possible. Signs and symptoms of cancer include lumps, swelling, a heavy-feeling testicle and pain. Don’t be embarrassed
• • •
One of your testicles is larger than the other. It’s normal for one testicle to be slightly larger — it’s only a cause for concern if there’s a change in the size of one of your testicles. You have bumps on the skin of your scrotum. This can be caused by ingrown hairs, a rash or other skin problems. You feel a soft, ropy cord leading upward from the top of the back part of each testicle. This is a normal part of the scrotum called the epididymis. It may be tender when you press on it.
Lumps, swelling, testicular pain or other changes can be caused by something other than cancer — such as inflammation, enlargement of scrotal veins (varicocele), fluid around the testicle (hydrocele), or a hernia. But unusual signs or symptoms still need to be checked out by a doctor to be sure they aren’t caused by cancer. Even if symptoms are caused by something other than testicular cancer, you may still need treatment. If you have a retractile testicle, a condition in which your testicle doesn’t descend from the groin into the scrotum, tell your doctor. You may need to see a urologist for treatment or a more specialized exam. Having a retractile testicle (also called an undescended testicle) increases your risk of testicular cancer. Surgical correction of an undescended testicle can reduce your risk. Why doing a regular testicular self-exam matters By regularly doing a testicular self-exam, you’ll recognize what’s normal — and what’s not — with your testicles and will be aware of any changes that might be of concern. This increases your chance of identifying testicular cancer early, while it’s relatively easy to treat. A regular testicular self-exam is an important health habit. But it can’t substitute for a doctor’s examination. Many doctors do this as a normal part of a physical exam. If you aren’t sure whether something is normal or not, don’t hesitate to ask your doctor. It may be uncomfortable to ask your doctor to check your testicles — but it’s a good idea to have this done whenever you have a physical exam or if you notice something unusual.
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Mission To identify and implement the needs for sustainable development in Jamaica in the areas of health, the environment and education. The appropriate programmes will then be funded by grants from our strategic investments and with our alliance partners.
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Suite #15, Eden Gardens, 39 Lady Musgrave Road, Kingston 5, Jamaica W.I. Tel: (876) 927-3040/978-0653, Fax: (876) 978-0602 Email: ehf@cwjamaica.com Website: www.ehfjamaica.com
Vision
Our vision for the future is one in which the Environmental Health Foundation is a recognized leader in enhancing the quality of people’s lives. We embrace the challenge of strengthening the capabilities of the Environmental Health Foundation and seizing strategic opportunities to achieve this vision. 40 Caribbean Wellness & Lifestyle Magazine
Place the faucet lever on the kitchen sink in the ‘cold’ position when using small amounts of water. Placing the lever in the ‘hot’ position uses energy to heat the water even though it never reaches the faucet. In gas appliances, look for blue flames. Yellow flames indicate that the gas is burning inefficiently, so some slight adjustments may be required. Keep range-top burners and reflectors clean. They will reflect the heat better and save you energy. Use a covered kettle or pot to boil water. It is faster this way and uses less energy.
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Don’t keep your refrigerator of freezer too cold. Recommended temperatures are 37 to 40 degrees for the fresh food compartment of the fridge, five degrees for the freezer section. If you have a separate freezer for long term storage, keep it at 0 degrees. Ensure that the temperature of your refrigerator is OK, by placing an appliance thermometer in a glass of water in the centre of the ‘fridge’; read it after 24 hours. To check freezer temperature, place a thermometer between frozen packages; read it after 24 hours.
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Ensure that your refrigerator-door seals are airtight. To test them, close the door(s) over a piece or $100 bill so that the paper is half way out of the fridge. If the bill can be billed out easily, the door or latch might need adjustment or the seal may need replacing.
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Liquids and food should be stored properly; cover liquids and wrap foods properly. Uncovered food releases moisture and make the compressor work harder.
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Do not place refrigerator too close to the wall, and vacuum the condenser coils at least once per year – unless you have a no-clean condenser model.
Match the size of the pot to the size of the heating element of burner. If you cook with electricity, turn the stove top burners off several minutes before the allotted cooking time. The heating element will stay hot long enough to finish the cooking, but without using more electricity. The same would apply when oven cooking. For small meals, use small electric pans or a toaster over, rather than your large stove or oven. Toaster ovens use only 1/3 to ½ as much energy as a full size oven. Use pressure cookers and microwave ovens whenever it is convenient. These help to save energy by significantly reducing cooking time.
Refrigerator / Freezer tips
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Look for a refrigerator with automatic moisture control. This feature prevents moisture accumulation on the cabinet exterior without the addition of a heater.
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Summer is here and hotter than last season with budgets getting tighter also. Here are some home ideas that can help keep your cool along with reducing your home energy bills during the summer season. Everyday Practices It is easy to overlook the low-and no-cost steps that you can take this summer to manage your electricity costs. Simple as the following may seem, which they are; they are also effective. • Put Your Windows To Work Close your house tightly during the heat of the day. If outdoor temperatures is cooler at night, cross-ventilate rooms by opening windows. When your house heats up, a simple box fan set in a window facing out will pull warm air from inside out and speed the cooling process. • Take Advantage Of Shade Reduce the load on your air conditioner by shading east-, south-, and west-facing windows on the outside. Shady trees are ideal; however, ventilated awnings also help to screen the sun. On the Inside, close curtains or lower shades during the day. Tinted window film also lessens the effects of radiant heat and UV light. • Delay Heat-Producing Activities Schedule your chores so that you can run the washing machine and dryer in the evening rather than in the heat of the day. Regular Maintenance Well-maintained cooling system will run more efficiently, use less energy and save on your electricity bills. Try to do the following on a regular basis and see the results on your electricity bills: • Clean or Replace Air Conditioner Filters: This can be done every 3 months or as often as required by the manufacturer. Try to do this during the cooler months though. • Schedule A System Tune-Up Clean the Air Conditioner coils (both inside & outside). The dirt that is built up around these coils is usually the cause of poor operation, hence high electricity bills. Also ensure that the condenser drain (tube that carries off the excess moisture) is cleared, especially during the humid weather.
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Does your monthly stack of bills leave you wondering where your bailout is? For many persons, money is tight and spending has become more conservative, but this does not mean that you lack options when it comes to reducing your debt. Getting out of debt is a viable possibility for most people,” says Daniel Wesley at creditloan.com, a comprehensive Web site on personal finance. Here are some easy steps to consider for managing debt in any economy: 1. Assess all your debts and loans The only way to start fixing your debt problem is to see where you realistically stand. Write down all your loans and credit card debts along with their interest rates and monthly payment requirements. 2. Set a manageable budget Determine what your expenses are each month. Food, fuel, insurance, utilities -- be sure to include everything with a regular expense. After you know your cost of living, you can see how much you have left to go toward your debts. 3. Be credit card smart It’s best to keep only one or two credit cards for your personal use and pay off debt monthly. If you have rotating debt like many people do, find out if you can negotiate better terms with your credit card company. It’s possible to reduce your interest rate or settlement on some debt just by asking. Be firm yet courteous when negotiating with a customer service representative.
Looking to make a major purchase but not sure where to find the money? What is harder? Saving for a down payment on a house, squirreling away extra money for a new TV, or giving up ice cream or chocolate cake for a month? Yes, giving up ice cream or chocolate cake – that’s easier. When it comes to savings goals, though, in some way it is harder to save for a $50,000 purchase than it is to buy a home. Here is why: if you want to buy a house, you will expect to spend a long time, years even – stashing away money. As for the TV that you wanted when you saw it advertised in a magazine. You just can’t wait. No need to save or wait until you can afford it. Charge it! Use your Credit Card. Credit Cards are such wonderful tools – and yet they can get you in so much trouble. Credit card bills arrive in the mail with all the heft of a bank application forms. We shouldn’t however be surprised, because we use them for almost everything – from bill-paying to groceries to movie tickets. It’s convenient. The trouble is, when you have placed an extra purchase or two (or three or four) on plastic, it is not just the physical size of the bill that grows. Having a credit card is nice; however, it is the interest rates that will send you to the roof. You may think you are doing well in paying only the amount that is due on your statement, check again because it is the interest rates of over 40% will tell you that credit card debts are bad to have. At times some of us can even spend $4,000 to $10,000 without using the card. This goes to show that one of the first steps to take is to curb other spending spurges. Shopping is a wonderful pastime and most people love to indulge in a little retail therapy now and then. In exercising restraint and setting your weekly or monthly splurge money aside for a bigger purchase is a first step, and a starting point. Next thing is to focus on savings in your household budget.
Cut Back, Get Ahead
Cut back on things you won’t miss too much. For example, if you eat out or order out for pizza on weekends, try to do this at least one or two weekends out of the month and make something at home. If you usually purchase breakfast when u get to work, try taking a cup of coffee in your carrying mug and a fruit or sandwich before heading out the door. Here you will be able to save about $100. For lunch, try getting together with friends at work and prepare a big meal from groceries instead of ordering individual lunches. Surely you will be saving a few hundred dollars here per month. For Utilities especially electricity, arrange with your family to turn off all lights, that are not necessary or in use and plug out appliances by a set time each day. This will help to save on your electricity bill and plus to your pocket.
Creating Cash Flow
Another fairly painless way to save money is to sell stuff that is collecting dust or items you have that are over three (3) years old and you no longer use. Have a small garage sale; invite some friends over and start selling.
Hint Once you have started saving, make it very hard for you to cheat. Keep your little savings in a separate bank and don’t get an ATM card for the account.
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Time is certainly the most important factor for a working professional. The money that he earns significantly depends on the quality time he spends in the office for being productive. An experienced professional will be well-acquainted with time management in the workplace, but a newbie will not be up to the same level. The experienced one has been through many work hours and can manage his time according to previous experience with more work in less time. Whereas, the fresher who doesn’t have the habit of working in time constraints won’t be able to effectively manage time.
Importance of Time Management
Time management is one of the most significant skills that one has to learn about as soon as possible in the business world. It is also essential for maintaining your work-home life balance. Completing job deliverables on time is something that is expected from all employees, which can only be achieved if time is managed in an efficient manner. There are some points to be kept in mind for executing effective time management in the workplace.
Clear Roles and Responsibilities
Ensure that you are well informed about the roles and responsibilities in your department. This surely is important when your boss hands over some important tasks to you. The times when you being new in the company, and you won’t precisely know what is expected of you. Such conditions contribute to the reasons for delays and bar your output. When a particular task is given to you, clarify all or any doubts and questions you may have. Moreover, you also need to know the roles that your colleagues, subordinates, and seniors play in the assignment.
Prioritizing Work
It is also very crucial to prioritize the work given to you. Unavoidably, you would be required to perform several tasks simultaneously. Multi-tasking is the name of the game today. There may be some situations wherein colleagues and subordinates would approach you with eleventh hour requests. In such a case, it is very important to know what work should be done first. However, don’t make the mistake of preparing an extra long to-do list. There is a common thinking among freshers that the more work they do in a less amount of time, the better
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it is for their careers. Creating a long to-do list may make you procrastinate on taking the initial step for the first assignment.
To-do List
If you make a to-do list, you shouldn’t forget to determine the time span assigned to each mentioned task. Not allotting time may lead to an unorganized work schedule, and make you work overtime unnecessarily. You will also end up spending a lot of time on a simple task which wasn’t actually the top priority. Other things to avoid is long tea and smoking breaks, browsing the web, and chatting with colleagues.
Accuracy
It is more than essential to execute the task as expected the first time itself. Many a times it happens that you perform a task in a hurry and consider it done, but after your boss checks it, you realize that it was not exactly the requirement. Rework can result in unnecessary wastage of precious time, and increases cost. Rework is largely found in the case of freshers who consider speedy work as a way to success. Quality work should also be taken into consideration.
Procrastination
Many working professionals have the tendency to postpone work. They have the required skills and talent to carry out the task, but are too lazy to do it. This eventually piles up pending work assignments over a considerable amount of time. When you know that a certain task is to be done in a way you are aware of, start off immediately. This is the most important key to time management and career success. If one is stepping into the corporate world, he necessarily has to learn about time management in the workplace. This will certainly enable him to perform the assigned work in the time alloted, and also manage future assignments as required.
Virtually everyone today is feeling the affect of the current economy; none of us is untouched by it. Here’s the good news. If you can anticipate financial changes and develop a sound financial plan, you can protect yourself and your family today, and for many years to come.
to help create a legacy of giving that can last for generations to come. • An insufficient life insurance plan can expose your family to significant financial risks.
Achieve financial security by following five basic steps:
1. Begin an emergency cash fund
4. Empower yourself by creating a budget
• Create a savings account and resolve to pay yourself first by setting aside 5 to 10 percent of your salary each month.
• Be prudent with your spending. Write down everything you spend each month and cut back on non-essentials.
• Automatically transfer money from your checking account to your savings so that you’re not tempted to spend the funds elsewhere.
• Apply these savings toward reducing your credit card debt. Start by paying off your high-interest cards first.
• Aim to save three to six months of living expenses in the account for emergencies.
• Explain to your family that everyone needs to contribute to the expense cutting. Making it a family effort will increase everyone’s willpower.
2. Pay down your credit cards • Credit card debt is the No. 1 obstacle to a secure financial future.
3. Create a financial plan using life insurance as the foundation •
Purchase life insurance. It is the foundation of a strong financial plan and can protect your family during an unexpected turn of events, such as loss of life or loss of income.
• Educate yourself. Certain types of policies accumulate cash value that can be used for larger expenses, such as college, while others may be used
•
Use cost-cutting strategies to make the most of your budget. For example, pay in cash and remove credit cards from your wallet. Re-evaluate extra phone and television features. Or, consider eating at home more often, skipping the movie out and enjoying a night of board games with your family.
These basic steps will help put you on the path to financial security. If you’re not following at least three of them, begin today. Once you are on your way, you will quickly see how easy it is to incorporate all five into your life.
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As your older children board the bus to go back to school, it can be difficult for the younger ones. They’re not only losing a play companion, but may feel they’re missing out on an exciting new world. But never fear, there are plenty of ways you can bring the wonderment of the classroom into your house so your younger children won’t feel left behind.
• Create the right atmosphere. By having a desk, craft items and maybe even a backpack of his own, your child can easily imagine he’s in a classroom setting. Plus, as younger children age, you can reuse the space by transforming the school-play area into a homework and study zone.
• Find toys that offer “teachable moments.”
There are many toys you can purchase that help develop math skills, creativity and body coordination as part of the fun. For example, take the TRIO building set of bricks, sticks and panels from Fisher-Price. Building sets improve hand-eye coordination, help children develop spatial relationships, determine shapes and classifications, and encourage creativity. “You will often see toddlers enjoying the process of stacking things up; as they get a little older, they move outward, building bridges and walling things in. As children get close to 5 years, they use more complex patterns with greater symmetry, creating more representational structures like a building, tree or animal,” says Cynthia Lynn-Garbe, a senior child researcher at Fisher-Price. “The bricks, sticks and panels of the TRIO building system let children experiment with how things fit together, then advance to creating more complex structures.”
Would you guess that building sets not only encourage creativity and fine motor skill development but also encourage language skills? Lynn-Garbe suggests having your child build something without telling you what it is. You can then ask about the creation, what it’s used for and who lives there, making guesses as you continue to encourage your child to use her imagination as she tells a story about what she built. “Building can offer family fun as well as touch on some really important skill development that may just spark that engineer or architect of the future,” Lynn-Garbe says.
• Turn household chores into a learning opportunity.
Having children help with household chores not only teaches them responsibility, but it also gives you an excellent chance to be a teacher. For example, if you’re doing laundry, have your child help you sort the clothes by color. Sure, it will take longer, but your child will soon be able to recognize different colors and understand the concepts of sorting and organizing. Or if you’re cooking, let your child help measure so they can grasp simple fractions – without even knowing it.
• Play with music. There are lots of creative ways you can introduce your child to the world of music. For example, play music on the TV or stereo and let children keep the rhythm while dancing around, playing a toy drum or clapping their hands. You can even help your child make colorful streamer ribbons to dance with, adding more fun to the activity. As they get older, introduce your child to reading music and playing a small keyboard or other easy instruments. By having their own school at home, your younger children will not only have fun, but be better prepared when it’s their turn to get on the bus in the morning.
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Studying abroad is one of the most rewarding and exciting experiences in a student’s life. And, although most trips are free from trouble, for both students and their worried parents, it pays to be prepared. As the economy shrinks, people spend more and more time thinking about how to keep the job they have or how to find a new job after losing one. It’s no secret that employment is harder to find today than in the past What’s more, each year a new batch of high school and college graduates enters the job market, adding to the competitive climate. It is a personal choice whether one seeks employment with or without a college degree. But, does a degree really matter? Sheryl Decker, director of career services at Brown Mackie College - South Bend says, “A degree is the most important investment you can make in yourself. Martha Schottelkotte, Director of career services at Brown Mackie College - Cincinnati concurs. “At every orientation session, we challenge students to look at education as an investment in future earnings and income potential,” she says. “Their success depends on how they decide to invest in themselves.” “The earning potential over a lifetime is vastly different with each level of education achieved,” says Schottelkotte. Students begin to think in terms of paying off loans, taking a vacation, or saving for a down payment on a house. It speaks to a difference in lifestyle that a degree offers.” A bigger paycheck is not the only reason for getting a degree. Both Schottelkotte and Decker note additional benefits a degree offers. “A degree enriches their lives,” Schottelkotte remarks, “and self-esteem grows from the sense of accomplishment.” The college experience can open doors to more than just book learning. Challenges are built into the coursework. Students are exposed to experts in their field of study, and given excellent networking opportunities.
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Planning ahead is crucial to making sure long-term international trips go smoothly. The first thing both parents and students should do is contact their school’s study abroad office to find out what type of support and resources are available for both the traveler and family back at home. Here are some tips to help students and their families prepare for a safe and fun study abroad experience: • Students should apply early for their passports and any necessary visas. Parents should also make sure they have a valid passport in the event an emergency arises and they need to travel to their child’s host country. • Spend some time together researching the country (or countries) the student plans to visit. In addition to the fun stuff -learning about the culture and making a list of must-visit landmarks -- find out if the State Department has issued any travel warnings or alerts to the country and educate yourself on security and crime in the region. • Check with your health insurance provider to find out if a student’s medical expenses will be covered out of the country. If medical and travel assistance programs are not covered by the school, purchase it on your own and make sure your student knows how to contact the assistance provider in the event of an emergency. • If a student uses prescription medication, stock up on extras and find out the names of medications in the location they’ll be traveling to. Medicines often have different names in different areas of the world, or may not be available. • Parents should make sure they have power of attorney in case a student needs to be hospitalized. Any medical release forms should also be completed in advance so parents can be notified about their child’s medical situation as quickly as possible. • Talk to students about what behaviour is appropriate and what could potentially land them in a foreign jail. Laws in other countries might be different.
3. Physical therapist If life in the office is getting you down, it might be time to think outside the box. More and more persons are discovering an ideal work environment that doesn’t involve modular walls and fluorescent lighting. From the research lab to the art studio, the high seas to your home office -- with the right career training, you can find the ideal venue for your professional success.
1. Environmental science technician
Environmental scientists spend most of their time in the great outdoors, monitoring the soil, water or air quality in the field. They collect samples and perform field tests to determine pollution levels, and work with scientists to develop solutions and public policy recommendations. An associate degree in environmental science or biology offers a solid starting point for a science technician career. Many employers prefer a bachelor’s degree as well. Both programs teach applied field and lab research skills as well as basic science.
2. Police officer
Community policing puts police officers on the streets, interacting with neighbors, community leaders and local youths. As a community police officer, you may patrol your beat by foot, mountain bike or horse. In addition to building relationships, you may respond to calls for service, direct traffic or offer first aid to an accident victim. A bachelor’s degree in criminal justice offers a broad perspective on law enforcement.
Physical therapists make a business of fitness and mobility, helping patients recover from accident or illness. Their office is more gym than cubicle, a health facility with exercise equipment designed to improve a patient’s strength, range of motion, coordination or motor function. A master’s degree from a physical therapy program can help you move into a therapist role. If you’re entering the field without a college degree, consider starting as a physical therapist assistant and working your way up. Assistants require only an associate degree, which typically takes two years to complete. You can launch your career and keep learning through physical therapist bachelor’s and master’s degree programs.
4. Psychologists and counselors
As a mental health professional, you call the shots. Over a third of psychologists are self-employed, with a private practice and their own spacious office. Counselors consult with clients, helping them cope with life problems such as substance abuse, illness and relationship issues. A master’s degree is the standard minimum qualification for a counseling career. You may specialize in a field such as marriage and family counseling, substance abuse counseling or rehabilitation counseling. Psychologists typically complete a doctoral degree in psychology.
5. E-commerce entrepreneur
As an e-commerce entrepreneur, you decide where you work. You can manage your Internet storefront from anywhere - even the park, a café or your armchair. E-
commerce entrepreneurs take advantage of a global market online to sell retail products or professional services. A solid foundation in business fundamentals can help you build a strong Internet venture. Business schools offer M.B.A. degrees specializing in ecommerce. In addition to the standard business curriculum, you’ll learn digital marketing and web design, operations management for Internet businesses and more.
6. Nurse
Registered nursing offers one of the surest paths out of the cubicle. Nursing is adding more jobs than any other profession. Nurses circulate among patients in hospitals and medical clinics, administering care.
7. Cruise director
Finally, cruise directors sail the seas in search of adventure. In the name of fun and cultural discovery, they arrange port-of-call and on-board activities for cruise passengers. Their team includes recreation leaders, tour guides, youth activity leaders, water sports instructors, star chefs and musical acts. A bachelor’s degree in hospitality management can offer a smooth path to a cruise career. The program combines business administration with hospitalityspecific courses in customer service, food and beverage management, safety, and geography. After a while, the office cubicle is bound to cramp anyone’s style. Get out and stretch your legs, see the world, and perhaps -- with the right career training - you’ll say goodbye to your three-walled cube for good. August - November 09
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kissing or massage. Gradually build the intensity of stimulation. If vaginal dryness is a problem, use a lubricating cream or gel. Try different positions to take pressure off any sore areas and control penetration. Tell your partner what feels good — and what doesn’t. It’s also important to stay centered on the moment. For most women, sexual response requires the entire brain. Keep your mind on yourself and your partner — not the diapers, laundry and other household chores. If sex continues to be painful, consult your doctor. A lowdose estrogen cream applied to the vagina may help. Rarely, complications of healing may require additional treatment.
Will it feel different?
You’ve just delivered a baby. Is it safe to have sex? Will it hurt? What if you’re not interested? Here are answers to common questions about sex after pregnancy.
After several vaginal deliveries, decreased muscle tone in the vagina may reduce pleasurable friction during sex — which can influence arousal. To tone your pelvic floor muscles, do Kegel exercises. Simply tighten your pelvic muscles as if you’re stopping your stream of urine. Try it for five seconds at a time, four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. Once you’ve got the hang of it, do at least three sets of 10 Kegel exercises a day.
What about birth control?
Sex after pregnancy happens. Honestly. But first, vaginal soreness and sheer exhaustion are likely to take a toll. Whether you’re in the mood or sex is the last thing on your mind, here’s what you need to know about sex after pregnancy.
Unless you’re hoping to become pregnant right away, sex after pregnancy requires a reliable method of birth control — even if you’re breast-feeding. Barrier methods such as condoms and spermicides can be useful. If you’re breast-feeding and prefer hormonal birth control, it’s important to select a method that won’t decrease your milk supply. Your postpartum checkup is a great time to ask your doctor about the options.
After the baby is born, how soon can I have sex?
What if I’m too tired to have sex?
Whether you give birth vaginally or by C-section, your body will need time to heal. Many doctors recommend waiting four to six weeks before resuming intercourse. This allows time for the cervix to close, postpartum bleeding to stop, and any tears or repaired lacerations to heal. But the other important timeline is your own. Some women feel ready to resume sex within a few weeks of giving birth, while others need a few months — or even longer. Factors such as fatigue, postpartum blues and changes in body image may take a toll on your sex drive.
Will it hurt?
Your vagina may be dry and tender, especially if you’re breastfeeding. To ease any discomfort, take it slow. Start with cuddling,
Caring for a newborn is exhausting. If you’re too tired to have sex at bedtime, say so. But that doesn’t mean your sex life is over. You may prefer making love early in the morning or during your baby’s nap. Feed your baby first to extend the time you and your partner have together. That’s OK. There’s more to a sexual relationship than intercourse, especially when you’re adjusting to life with a new baby. If you’re not feeling sexy or you’re afraid sex will hurt, share your concerns with your partner. Also share your feelings about your new roles as parents. Although your primary role models are likely to be your own parents, remember that you and your partner can adopt your own approach to parenthood. Cont’d on page 55
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If you use the birth control pill — that is, an oral contraceptive — you’re probably happy with its convenience and reliability. Still, you may have many questions about the potential effects of birth control pills on your overall health. How do pills that eliminate some or all your periods differ from other birth control pills? Traditional birth control pills make your reproductive system mimic a regular 28-day monthly cycle. For the first 21 days, you take active pills containing reproductive hormones. For the last seven days, you take a placebo. While you’re taking the placebo pills, you bleed vaginally, as if you were having a regular menstrual period. By contrast, extended-cycle birth control pills contain active hormones for every day of the month.
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Is there an advantage to waiting a few months after stopping the pill before trying to conceive? If you have at least one normal period before conceiving, it will be somewhat easier to estimate when you ovulated and when your baby is due. In the past, doctors had concerns that if you conceived immediately after stopping the pill, you had a higher risk of miscarriage. However, these concerns have proved to be largely unfounded. If you plan to wait a few months, use a backup form of birth control while your menstrual cycles get back to normal.
Can you use ordinary birth control pills continuously to prevent having a period? It’s possible to prevent your period with continuous use of any birth control pill. This means skipping the placebo pills and starting right away on a new pack. Some evidence suggests an advantage to this type of pill regimen. By continuously taking the pill, you prevent hormonal fluctuations that are responsible for bleeding, cramping, headaches and other discomforts associated with getting your period. However, you’re at greater risk of breakthrough bleeding — bleeding between periods. Continuous use of your birth control pills works best if you’re taking a monophasic pill — with the same hormone dose in the three weeks of active pills. If you’re taking a triphasic pill — with a different hormone dose each week of the active pill phase — using them continuously carries a much higher rate of breakthrough bleeding. You may find continuous use of birth control pills a convenient way to avoid having your period during an important occasion or trip. Taking a monthly regimen birth control pill continuously is fine for about three months, but then you should plan on taking the placebo pills so that you’ll have a menstrual cycle.
What happens if you stop taking the birth control pill but your period doesn’t resume? If don’t get a period for several months, you may have what’s known as post-pill amenorrhea. The pill prevents your body from making hormones involved in ovulation and menstruation. When you stop taking the pill, it can take some time for your body to return to normal production of these hormones. Typically, your period should start again within three months after you stop taking the pill. Most women ovulate promptly and have a period within four to six weeks. But some women, especially those who took the pill to regulate their menstrual cycles, may not have a period for many months. If you don’t have a period within three months, take a pregnancy test to make sure you’re not pregnant. If after six months you still don’t have a period, see your doctor.
If you plan to have a baby, how soon after stopping the birth control pill can you conceive? After you stop taking the pill, you may have only a two-week delay before you ovulate again. Your period would follow about four to six weeks after you take the last pill. Once ovulation resumes, you can become pregnant. If this happens during your first cycle off the pill, you may not have a period at all. Although this scenario is possible, it isn’t likely.
Will a pregnancy test be accurate if you’re taking the birth control pill? You can get accurate results from a pregnancy test while you’re on the pill. Pregnancy tests work by measuring a specific pregnancy-related hormone — human chorionic gonadotropin (HCG) — in your blood or urine. The active ingredients in birth control pills don’t affect how a pregnancy test measures the level of HCG in your system.
Caribbean Wellness & Lifestyle Magazine
What happens if you take birth control pills while you’re pregnant? If you continued taking your birth control pill because you didn’t realize you were pregnant, don’t be alarmed. Despite years of this accident happening, there’s very little evidence that exposure to the hormones in birth control pills causes birth defects. Still, the birth control pill is a potent estrogen. Lessons learned from women who took diethylstilbestrol — a synthetic estrogen that was later linked with cancer — to prevent miscarriage in early pregnancy suggest that such exposure should be minimized. Once you learn that you’re pregnant, stop taking the birth control pill. Can you use several birth control pills at once for emergency contraception? It’s possible to use standard estrogen-progestin birth control pills for emergency contraception, but check with your doctor for the proper dose and timing of the pills. There is a pill specifically designed to keep you from becoming pregnant if you’ve had unprotected vaginal intercourse. An emergency contraception pill (Plan B) — also called the “morning-after pill” — contains a higher dose of progestin than is found in other birth control pills and is available over-thecounter for women age 17 and older. Otherwise, check with your doctor, local emergency room or Planned Parenthood clinic if you’re in need of emergency contraception. If you’ve been taking birth control pills for many years and decide to stop, can you stop at any time or should you finish your current pill packet? In terms of your overall health, it makes little difference when you stop taking the pill. When you finally do stop the pill, you can expect some bleeding, which may change the rhythm of your menstrual cycle. But you can stop at any time. Can you get pregnant during the week that you take the nonactive (placebo) pills? Taking the nonactive pills doesn’t put you at higher risk of unintended pregnancy. If you’re taking your birth control pills exactly as directed, they’re 98 percent to 99 percent effective at preventing pregnancy. If, however, you’ve missed a dose — or several doses — during a cycle, you might be at higher risk of unintended pregnancy during that cycle. To be safe, use a backup form of contraception, such as a condom. Do birth control pills cause weight gain? Lots of women think so. But studies have shown that the effect of the birth control pill on weight is small — if it exists at all. Instead, you may be retaining more fluid, which can make you feel as if you’ve put on weight, particularly in your breasts, hips and thighs. The estrogen in birth control pills does affect fat (adipose) cells, making them larger but not more numerous. In rare circumstances, women may add muscle, which can add weight, when taking the pill. This is due to the slight male-sexhormone effect that the pill may have on some women. Whether this side effect shows up when you get on the scale or only when you look in the mirror, you may not like it. Taking
pills with a low dose of estrogen may diminish the effect, but you may also experience a greater risk of spotting between periods. How do birth control pills affect your risk of cancer? Scientific evidence suggests using birth control pills for longer periods of time increases your risk of some cancers, such as cervical cancer and liver cancer, but it also decreases your risk of other types of cancer, including ovarian cancer and endometrial cancer. The effect of birth control pills on breast cancer risk isn’t quite clear. However, some studies do show a link between pill use and breast cancer. Key factors seem to be how many years you take the pill and how recently you last used the pill. In one study, use of birth control pills led to a higher risk of premenopausal breast cancer in women who took the pill for four or more years before having a baby. Other evidence suggests that 10 or more years after you stop taking the pill, your breast cancer risk returns to the same level as if you had never taken birth control pills. Do birth control pills affect cholesterol levels? Birth control pills can affect cholesterol levels. How much of an effect depends on the type of pill you’re taking and what concentration of estrogen or progestin it contains. The estrogen in birth control pills causes an increase in highdensity lipoprotein (HDL) cholesterol levels (the “good” cholesterol), a decrease in low-density lipoprotein (LDL) cholesterol levels (the “bad” cholesterol) and an increase in your total cholesterol and triglyceride levels. Progestin in birth control pills has the opposite effect. Birth control pills with a greater concentration of estrogen can have a slightly beneficial overall effect on your blood lipid levels. In general, though, the changes aren’t significant and don’t affect your overall health. Do birth control pills affect blood pressure? Birth control pills may increase blood pressure. The risk of high blood pressure in women who take birth control pills also increases with age and the duration of use. If you take birth control pills, have your blood pressure checked regularly. If you already have high blood pressure, consider an alternative form of birth control. If you do choose to take the pill, have your blood pressure closely monitored by your doctor. If you develop high blood pressure while taking the pill, give serious thought to switching to another form of contraception. What’s the risk of smoking if you’re over age 35 and taking birth control pills? Birth control pills aren’t recommended for women over age 35 who smoke because it increases the risk of cardiovascular disease. If you’re 35 or older, and you smoke, you need to quit smoking before you can safely continue using your birth control pill. Cont’d on page 55
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Sex doesn’t always go smoothly. Pain during sex is quite common and affects both men and women. It can be caused by a variety of things, such as an illness, infection, or a physical or psychological problem. Often the problem is easily treatable, but many people feel too embarrassed to go to their doctor for help. Sex should be an enjoyable experience, and if it hurts, your body may be trying to tell you something is wrong, so don’t ignore it.
Painful sex in women Infections such as cystitis or thrush usually cause burning pain, vaginal soreness or itchiness, and lower abdominal pain. Perfumed soaps and moisturisers can also irritate the genital area. Hormone levels change around the menopause, making the vagina dry, and causing a tight or pinching feeling during sex. Scars around the vagina following childbirth can cause brief but sharp pain during penetration. Pain that is felt deep inside the pelvis during sex could be caused by pelvic inflammatory disease (PID) or endometriosis (when womb lining grows outside the womb). Bowel problems like severe constipation can also cause pain. If you’re feeling tired, anxious or stressed, it can be hard to feel aroused (turned on). If you’re not aroused, the vagina will feel tight and dry, making penetration difficult and painful. Foreplay is very important in this situation - spending time kissing and cuddling first will help you to relax. Vaginismus is a condition where the muscles at the entrance to the vagina shut tightly, sometimes preventing penetration altogether, or making it very painful. It usually has an emotional cause, brought on by fears or concerns about sex, perhaps because of a negative experience in the past. When you first have sex, you may find it painful. This can be because of the hymen breaking (a thin piece of skin covering the entrance to the vagina). The hymen has normally broken before you have sex for the first time - for example, through sport or using tampons. If it breaks when you have sex, it can cause pain and some bleeding. Sex may still be painful for the first few times even if your hymen has broken, especially if you’re nervous or don’t feel comfortable. Make sure you wait until you feel ready to have sex and don’t rush into it. Foreplay is very important in helping you to feel relaxed and turned on.
Painful sex in men Infections like thrush can cause soreness and itching, and some sexually transmitted infections, such as herpes, may make sex painful. If the foreskin is very tight, penetration can be painful
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as the foreskin is pushed back. Sometimes there can be small tears in the foreskin that can’t be seen, but cause soreness and a sharp, stinging pain around the tear. Pain in the testicles can sometimes be caused by getting sexually aroused but not ejaculating (coming). It can also be a sign of an infection.
W • h • a • t t • o d • o Sex is likely to be uncomfortable if you’re not relaxed and aroused. Make time for foreplay and try not to think of sex as the main goal - penetration will be painful if the vagina’s not lubricated. You can also try using a lubricating product to help things along. Always choose a water-based brand, rather than something that’s oil-based, such as massage oil or moisturiser. Oil-based products can damage condoms, making them less effective. If you’re still finding it difficult to have sex, there may be an emotional reason or anxiety that’s causing problems. Speaking to a counsellor or sex therapist can help to deal with underlying worries. Common infections such as thrush and cystitis can be easily treated with over-the-counter remedies. Check with your GP or sexual health clinic if you’re not sure what’s causing the problem - sometimes sore and itchy symptoms can be a sign of a sexually transmitted infection (STI). Avoid using perfumed shower gels and lotions on the genitals - use a mild, unperfumed soap instead and wear cotton underwear. Pain deep inside the pelvis can be a sign of a more serious condition, such as endometriosis - it’s important to see your GP for diagnosis and treatment.
Sex After Pregnancy cont’d Until you’re ready to have sex, maintain intimacy in other ways. Spend time together without the baby, even if it’s just a few minutes in the morning and after the baby goes to sleep at night. Share short phone calls throughout the day or occasional soaks in the tub. Look for other ways to express affection. Attend to the spark that brought you together in the first place. If communicating with your partner doesn’t help, be alert for signs and symptoms of postpartum depression. If your mood is consistently low, you find little joy in life or you have trouble summoning the energy to start a new day, contact your doctor promptly.
do to boost my sex drive?
Go easy on yourself. Set reasonable expectations as you adjust to parenthood. Appreciate the changes in your body. Eat healthy foods, and drink plenty of fluids. Include physical activity in your daily routine. Rest as much as you can. Spend some time alone. Taking good care of yourself can go a long way toward keeping passion alive. Adapted from the Mayo Clinic
Birth Control Pill cont’d Can antibiotics decrease the effectiveness of birth control pills? The effects of antibiotics on birth control pills may be overstated — except in the case of one antibiotic, rifampin. Studies clearly show that rifampin decreases the effectiveness of birth control pills in preventing ovulation. However, rifampin isn’t used widely. Chances are you wouldn’t be taking it unless you had tuberculosis or had tested positive for the disease. Hypothetically speaking, other antibiotics, particularly penicillin and tetracycline derivatives, could impair the effectiveness of birth control pills in a small percentage of women. Researchers can’t rule out this possibility, but no large studies have proved such an effect. If you’re taking a newer, extremely lowdose oral contraceptive, you could be more susceptible to this potential antibiotic effect. If you’re concerned, consider using a barrier method of contraception for the duration of your antibiotic prescription.
Many factors from social to hormone- could play a role when an expectant father experiences typical pregnancy side effects such as nausea, weight gain, mood swings and bloating. The condition is called couvades, from the French verb couver, which means “to hatch” or “to brood.” Only recently has this phenomenon received attention from scientists, spawning a variety of hypotheses. Because a couple may experience lifestyle changes together, the cravings and increased appetite of a pregnant wife may pave the way for her husband’s weight gain, heartburn and indigestion. Conversation at home can range from frustrated incapacitation to boundless anticipatory joy, fostering jealousy of the ability to carry a child, guilt over having caused this transformation in his partner and selfish attention seeking. Changes in sexual activity, shifts in social priorities, time off work, or the arrival of a mother-in-law for a potentially stressful extended visit may also contribute. Some studies suggest that men who have deep empathy towards their pregnant partner and who are prone to couvade symptoms end up with strong attachments to their child. If this is the case, the symptoms might either stimulate or result from underlying biological processes that are involved in social attachment. Recent studies also have shown that some of the same hormones that fluctuate for pregnant women are also affected in the future fathers. Men with the higher levels of prolactin, which causes lactation in women, report more couvade symptoms. Paternal prolactin causes a decrease in testosterone and sperm production and peaks just before delivery. Levels of cortisol (a steroid hormone secreted in response to stress) and the sex steroids estradiol and progesterone also change in the father, though not as much as do those in the mother. Unfortunately, we do not know yet whether current connections between hormonal changes and behaviors are cause-and effect patterns or just correlations. No doubt testosterone concentration is lower in men in relationships, for instance, but it is unclear whether men have a decrease in testosterone after the relationship begins or whether men with lower testosterone are more likely to enter into stable relationships. It is tempting to look to hormones as the biological root of couvade, but other social and emotional factors could be equally influential. Either way, questions in this area have quietly expanded the horizons for research on male hormone levels-testosterone alone is clearly no longer the sum of man.
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When you’re busy it seems like the best place to meet up with friends is for dinner at a restaurant. But these days, with everyone on a budget, eating out isn’t in the cards. Always having a few items on hand makes it easy to entertain, no matter how much (or little) time you have to prepare. Quick and easy entertaining depends on preparation. Having these items on hand at all times will prepare you for an intimate meal for four or a boisterous gathering of 10.
1. Music
Odds are you’ve got hours and hours of music stored in your MP3 player. So create and keep a dinner party playlist with your music. An mp3 dock with speakers makes it easy to play music at a low level in the background for instant atmosphere.
2. Candles
Keep a bundle of unscented tea light or votive candles in a drawer for added ambience, no matter what your decor. Unscented candles are a must, as strong scents can bother guests and compete with the delicious aromas of your food. The more candles you scatter around the table, the warmer the atmosphere.
3. Food
Let’s face it, dinner parties are primarily about the food. But you don’t need to be a professional chef to create a restaurant-quality meal that will wow your guests. When it’s time for dinner, you can enjoy quick, easy and affordable restaurant-quality meals steamed in their own bag. There are a number of microwavable foods available at the supermarket these days - meals require no pots, no pans, no mess and, because of innovative steam technology, your elegant dinner will be healthy as well as delicious. Your guests will never believe it came from a microwave.
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4. Beverages
Keep a few bottles of wine around and even spending an evening at home watching movies can become a festive occasion. Shiraz or Chianti go well with red meat, a bright and flowery Pinot Grigio complements shrimp and seafood and dusky Pinot Noir or Merlot pairs well with poultry dishes. Make sure to have appealing non-alcoholic options, as well, such as sparkling water or soda.
GOSSIP
THE GREATEST SIN
FEAR
THE GREATEST CRIPPLER
GIVING UP
THE GREATEST MISTAKE
THE GREATEST BLESSING
GOOD HEALTH
SUBSTITUTING HOPE FOR FACTS
THE GREATEST GAMBLE
THE GREATEST JOY
BEING NEEDED
THE GREATEST OPPORTUNITY
THE GREATEST HANDICAP
THE GREATEST LOSS
THE GREATEST NEED
THE NEXT ONE
EGOTISM
LOSS OF SELF-CONFIDENCE
COMMON SENSE
A b c d e f g h i j k l m n o p q r s t u v w x y z
Avoid negative source, people, place, things and habit. Believe in yourself. Consider things from every angle. Don’t give up and don’t give in. Enjoy life today, yesterday is gone, tomorrow may never come. Friends are hidden treasure seek them and enjoy their riches. Give more than you planned to. Hang on to your dreams. Ignore those who try to discourage you. Just do it. Keep trying, no matter how hard it seems it will get easier. Love yourself first and most. Make it happen. Never lie, cheat or steal, always strike a fair deal. Open your eyes and see things as they really are. Practice makes perfect. Ouitters never win, and winners never quit. Read, study and learn about everything important in your life. Stop procrastinating. Take control of your own destiny. Understand yourself in order to better understand others. Visualize it. Want it more than anything. Xcelerate your effort. You are unique of all Gods creation nothing can replace you. Zero in on your target and go for it.
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Q: What are some of the advantages of participating in a regular A: Can’t think of a single one, sorry. My philosophy is: No Pain...
Q: A:
Q: A:
Q: A:
exercise program? Good!
Aren’t fried foods bad for you?
YOU’RE NOT LISTENING!!! ..... Foods are fried these days in vegetable oil. In fact, they’re permeated in it. How could getting more vegetables be bad for you?
Q: How can I calculate my body/fat ratio? A: Well, if you have a body and you have fat, your ratio is one to
If swimming is good for your figure, explain whales to me Is getting in-shape important for my lifestyle? Hey! ‘Round’ is a shape!
Q: Should I reduce my alcohol intake? A: No, not at all. Wine is made from fruit. Brandy
one. If you have two bodies, your ratio is two to one, etc.
is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!
Q: Doctor, I’ve heard that cardiovascular exercise can prolong
Q:
A: Your heart is only good for so many beats, and that’s it... don’t
A: Definitely not! When you exercise a muscle, it gets
Q:
Q: A:
life. Is this true?
waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap. Should I cut vegetables?
down on meat and
A: You must grasp logistical efficiencies.
eat more fruits and
What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.
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Is swimming well for your figure?
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Will sit-ups help prevent me from getting a little soft around the middle? bigger. You should only be doing sit-ups if you want a bigger stomach. Is chocolate bad for me?
Are you crazy? HELLO Cocoa beans! Another vegetable!!! It’s the best feel-good food around! Well, I hope this has cleared up any misconceptions you may have had about food and diets. And remember: ‘Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming ‘WOO HOO, What a Ride’.
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