Regular headaches? Get relief with natural remedies

(ARA) - What do millions of Americans have in common? Headaches.

Nearly everyone gets a headache at one time or another, especially during difficult economic 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, approximately 30 million Americans experience migraines, the National Institute of Neurological Disorders and Stroke reports.

Most of us reach for over-the-counter remedies for headaches, but a growing number of Americans are seeking more natural options. June is National Headache Awareness month, and whether the rising cost of everything or the trend toward a more natural lifestyle is driving demand for non-medicinal headache remedies, 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

It 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.

The patented IMAK Eye Pillow Pain Relief Mask was designed by a physician to address multiple kinds of headache pain, from migraines and tension headaches to sinus pain and eyestrain. Imak’s bead technology, called ErgoBeads, inside the eye pillow create a gentle, massaging effect around the eyes. Use it at room temperature or as a cooling therapy by popping the mask in the freezer before putting it on. The mask is available in many retail drug stores online at imakproducts.com.

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

Tips For Healthy Pregnancy Weight Gain

When you're pregnant, your doctor will most likely suggest that you gain somewhere between twenty-five and thirty pounds. Although many women report that they actually lose weight during the first trimester, you should try to gain around three and a half pounds during that time. Why is losing weight during the early months of your pregnancy even possible? Morning sickness of course. As long as your weight goes up normally throughout the second trimester, however, your doctor will probably not be overly concerned.

During the next, or second, trimester of your pregnancy, it is normal to gain the majority of weight. On average, a woman will gain about a pound a week with a total of about twelve to fifteen pounds. Gaining more during some months and less during another is not unusual.

When you reach your seventh and eighth months, you will continue to gain about a pound a week with a total of about eight to ten pounds during the last months. As the baby grows larger, your weight gain may slow down in the final month. Many folks believe that this slowed gain is a certain sign of impending delivery, so take solace in that. Now, keep in mind that if you do keep on gaining weight you could be retaining water, so speak to your doctor about that.

Your second trimester is where you will probably put on most of your weight. Most women put on about a pound a week, so roughly four or five pounds a month which brings their second trimester weight gain to about 12-15 pounds. Some women put on more while others put on less. Do not be surprised if you gain a lot of weight one month and not so much your next.

For the 7th and 8th month you will should probably continue about a pound each week or so. Look to gain between 8 and 10 pounds those months. Most women find that their weight gain slows down in the 9th month. You might find your weight gain coming to a end as your due date draws nearer. This can be a sign that labor is on the horizon. Or, you may find that your weight gain continues especially if you are retaining a lot of water.

Given that most newborns only weight about seven pounds, then where are all the extra pounds coming from? Remember that there is a lot of amniotic fluid and your breasts have enlarged not to mention the placenta. Not only that, but you now will have a larger uterus as well. During your pregnancy, you'll produce around four pounds of blood more than usual. Don't forget the added body fat too. With that said, there really shouldn't be a surprise that you gain so much weight.

Of course, not all women are alike and these numbers are only hypothetical. You really should focus on having a healthy pregnancy and keep a healthy weight during your entire gestation. Both you and your baby require more calories than usual and those calories should come from healthy food and nutrition. Try to keep away from empty calories and junk food that will not benefit either of you.

By following a healthy lifestyle during your pregnancy, you'll more than thank yourself later when you don't have a large amount of weight to get off after the baby is born.

Get free pregnancy and baby tips sent directly to your inbox each week plus bonus ebooks about getting rid of stretch marks and helping your baby to sleep through the night. http://www.yourpregnancyandbaby.com/

Summertime protection for mom and baby -- inside and out

(ARA) - Whether relaxing beachside on vacation, picnicking in the park or strolling through the neighborhood, warm weather offers many opportunities for outdoor fun. However, these activities can lead to dehydration, sunburn and fatigue if you're not careful.

Protect yourself and your little one with these tips:

Practice sun protection -- Use a baby-safe sunblock with a high SPF that has no artificial colors or unnecessary chemical additives.

Stay nourished -- It is important to maintain your overall health, especially in the heat. Sufficient hydration is essential because a lack of fluids can cause heat exhaustion and improper digestion. For babies who are using infant formula, use Similac Advance EarlyShield which is specially designed to support your baby's developing immune system. It's the only formula that has the EarlyShield blend of prebiotics, nucleotides and antioxidants -- nutrients found naturally in breast milk.

Refocus and recenter -- Summertime is meant to be carefree. Allow yourself some alone time to unwind.

Rest up -- Hot temperatures during the summer months can cause fatigue. Nap time is not just for your little one. Force yourself to drop chores and nap while the baby does.

For more information, visit www.earlyshield.com.

Protect Your Child from Bugs

Summer activities mean time spent outdoors. And you know spending time outdoors means the possibility of bug bites. You want to protect your child from bugs, but you don’t want to use sprays that could be dangerous. What are your options?

Even if your child is outside wearing long-sleeved shirts and long pants, there are no guarantees mosquitoes won’t bite. In fact, mosquitoes can bite right through clothing. It’s important to teach your children not to swat at insects that sting or bite.

Bug sprays have used DEET (N,N-diethyl-m-toluamide) for years. This chemical compound, approved and endorsed by the Centers for Disease Control and Prevention (CDC), is effective for repelling insects. However, there has been some concern about using DEET on children. DEET-based products provide protection for two to ten hours.

If you cannot find an alternative, be very careful when applying DEET products to children; be sure to use the lowest possible dose, 10 percent DEET. DEET should not be reapplied and should not be applied to children younger than two months old according to The American Academy of Pediatrics (AAP).

One alternative to bug repellents with DEET are products made with Picaridin. Picaridin lasts for four to eight hours, is recommended by the CDC, and has been in use in Europe and Australia since the 1990s. It is odorless, doesn’t damage synthetic materials, and feels light. Like DEET products, it is not recommended for use on babies younger than two months.

Products made with Lemon Eucalyptus can also be found as an alternative to those made with DEET. These products are not recommended for children younger than the age of three, however. Lemon Eucalyptus provides six hours of bug-repellent protection. As the only natural plant-based protection, you may want to consider using this type of product if you don’t have children younger than three in your family.

There are other DEET-free products on the market, but you’ll want to read the labels closely to ensure you’re getting a true DEET-free product. One product, Bug Band, comes in spray lotion, towelettes, and a glow-in-the-dark bracelet. Ingredients come from geranium, rosemary, soybean, and mint oils and extracts. They purportedly are water resistant, reusable, and work for 120 hours.

The American Academy of Dermatology does not recommend the use of hybrid products that contain both a sunscreen and bug repellent. They reason that sunscreen should be reapplied every two hours whereas but repellent won’t need to be reapplied for four more hours. Combining the two products may also reduce how effective the sunscreen is.

Children are going to spend time outside during the summer months. If they’re outside, they will most likely face being bitten or stung by bugs. Using a bug repellent is a great way to protect your child from bugs. Your only other choice may be keeping them indoors, and even that isn’t a guarantee that they’ll be bug-bite free.

Five Tips to Get Your Skin Ready for Summer

Summer will be here before you know it. Having beautiful skin to show off will make wearing sleeveless blouses and shorts much easier. These five tips to get your skin ready for summer clothing can help you feel more comfortable, not only in your skin but also in your clothes.

Thankfully, after a long winter, you can pack away your sweaters and pants. It’s time to let your skin breathe and give it the attention it needs. Here are some ways to care for your skin so you’ll look great in your spaghetti strap dress.

1. Exfoliate – This is probably one of the most important things you can do to help your skin get ready for summertime clothing. Since your body sheds skin cells each day, you want to get rid of them and do it in the right way. With a loofa sponge, gently rub your skin in a circular motion. Start at the top and work toward the bottom; be sure to use a facial exfoliator for your face and neck as that skin is more sensitive than the remainder of the body. Doing this several times a week, up to three, will help your beautiful remain beautiful year-round.

2. Shave – Even though your skin has been covered all winter, now is the time to break out a good razor and hydrating shaving cream. You’ll most likely be shaving regularly, so you want to use a razor that will keep razor burn to a minimum.

3. Moisturize – If you’re not using a moisturizing shaving cream, you’ll want to follow up with a great summer lotion. Summer lotions are lightweight and absorb quickly into the skin; gels and purees will also absorb quickly. Apply the lotion right after getting out of the shower and drying off.

4. Protect – Old sunscreen won’t protect your skin as well as new sunscreen. It’s not meant to be used for more than one season. Go out and spend the money on a new bottle; your body will thank you. Take the time to use sunscreen every day and reapply it every one to two hours while you’re in the sun. If you still want a summer tan, don’t forget that you can use sunless tanners to give you a summer glow without possibly damaging your skin in the process.

5. Feet – Don’t forget about your feet. They’ve been covered up all winter, too, and could use some special attention. Splurge on yourself and get a pedicure. Spend extra time scrubbing off dead skin so they’ll be ready for the cute sandals that are coming out.

Summertime skin is glowing and healthy. Remember, you’re going to be showing more skin than during the winter. By using these tips for getting your skin ready, you’ll be proud of how it looks.

Attacking Childhood Obesity

Today it is popular to lay blame on processes and systems for problems. Solutions offered for today's current financial problems center on regulation of processes and procedures. The fact is these same processes and systems were working fine for organizations where people were concerned about the welfare of their customers and practiced solid ethics.

Childhood obesity is of epidemic proportions in the United States. Attention focuses on such areas as fast food and food packaging. Companies should be conscience about the impact of their products, but the nutritionally void products come from demand. As parents, we have to look to ourselves to solve this problem. As long as the demand is great, companies will meet the demand. After all a company's first responsibility is to make profit.

Early in a child's life, their parent is everything. Children only know what their parent presents to them. As they grow up, they emulate their parents until they reach an age of discernment. These early behaviors manifest themselves in habits that children find hard to change as they enter teenage years and on into adulthood. The best way to fight childhood obesity is to take accountability for the behaviors that build good fitness habits and not lay blame on food manufactures and food producers.

First, as parents we can start educating our children early in their lives. Help them to differentiate between bad foods and good foods. Too often, we give into children's demands for candy, and sugar based foods to minimize crying and other annoying behaviors. How do you eliminate this problem?

• As parents, educate yourself about good nutrition.
  
• Eat healthy.
  
• Stock only healthy foods in the house and expose your children to healthy foods early.
  
• Learn to create recipes that are tasty and appeal to children's tastes, e.g. smoothies instead of milk shakes made with ice cream.
  
• Get your children involved in planning and making meals and snacks. This way they learn what taste good and why it is good nutrition.
  
• Start early in your children's life to change their behavior patterns.
  
• Become familiar with their external environments, e.g. school, the mall and discuss with them healthy choices where they have limited availability to nutritional foods. Try to eat at school with them and eat at the mall with them.
  

Hand-in-hand with nutrition is movement. We live in the age of computers and video games. Children are becoming sedate in alarming numbers. In many households where both parents work the parents stop and buy hamburger meals, carry the meal home where children grab their bag and promptly retire to their room to logon to the computer while they down a high calorie, high fat, and high carbohydrate meal. They then spend hours on the computer and go to bed with few calories burned. What is wrong with this picture?

• Parents have less time to spend with families today. It is important to create an environment where families can sit down to a meal together and have fellowship with each other. When eating together there is a better chance to excuse everyone from the meal to take a short walk or participate in some other physical activity for a few minutes.
  
• If parents relegate themselves to sitting on the couch and watching television children will emulate the same behavior. Encourage the whole family to go outside for a walk, ride bikes, go to the park, or any other opportunity to move and burn calories.
  
• Kids love computers. This culture parents are not going to change. Nevertheless, guess what we can use it to help our children become fit. WII Fit™ is a great computer based program that focuses on exercise and makes it fun. There are personal trainers who have web sites that offer fitness challenges where the whole family can participate. Each family member has their own web site where the trainer interacts and customizes their fitness program and the whole family has a web page that represents the whole family's progress. You could even involve, aunts, uncles, grandparents that do not live in the same community. These tools are available and inexpensive compared to the cost of obesity and health problems.
  
• During a child's early years where they play on playgrounds parents need to participate. They should not take a good book to read. They should chase their child around the playground, teach them to swing on the monkey bars, help them pull themselves up ladders, and participate actively while the child is playing. This not only shows the child good exercise behaviors, but gives the parent a chance to bond to the child.
  
• Involve kids in sports and intramural programs. Even if they are not gifted athletes, they will benefit from the activities and it teaches them teamwork, builds confidence, and teaches them how to overcome failure.
  

As parents, we need to become examples for our children. Eating nutritionally, getting up off the couch, and moving sends very powerful signals to our children during their formative years that will set habits well into their adulthood. We should not look to assign blame on others but take accountability for our children's fitness and wellness.

To see a model of a computer based "fitness challenge" go to www.strategyforfitness.com and click on "Fitness challenge".

Attack Childhood Obesity

Vic Vogel

Certified Personal Trainer/Sports Nutritionist

Why You Should Refrain From Using Tap Water to Make Baby Formula

If you have a small baby, then you are probably using tap water to make baby formula. I don't mean to alarm you, but before you open that faucet again to fill the baby bottle, I think you should consider the following.

This may be shocking to you, but a large number of independent and government studies about the quality of water that we get at our homes, all seem to agree on the following: We shouldn't be assured that the official reports that are issued by the Environmental Protection Agency (EPA), the official government body responsible for water quality from public utilities, are reliable.

By the way, in case you are not aware of this, each year your water supplier is obliged to send you by mail a short report which lists the results of a water contamination test. Request it if by any chance you are not receiving anything.

There are three fundamental flaws in the way that this report is prepared:

1. The number of water contaminants that this report covers is much lower than the range of possible waterborne contaminants that now exist. Just to give you the numbers, there are now about 75,000 known toxic chemicals. Of them, only about 90 are covered by the EPA test!

2. Another disturbing fact is that estimation of health risk is based on each chemical separately. In other words, it measures the concentration level of each chemical and if that level is below the MCL (Maximum Contaminant Level) specified for that particular chemical, then it's considered to pose no health risk. What fails to measure is the combined effect of contaminants.

3. The third drawback is of immediate concern to those of you having children in the family or you are using tap water to make baby formula, as mentioned above. The estimation of health risk of the test is based on consumption by a 175 lb. adult. No consideration is given to the dramatic effects that long term consumption of contaminated water will have on children. The general notion that "children are small adults" is far from the truth. The quality of water that they drink is a crucial factor for their healthy development.

To make matters even worse, it is a medical fact that, as a proportion of their body weight, children and infants drink more than two and a half times as much water as adults. The required daily water intake of an infant living only on baby formula amounts to about one-seventh of its own weight!

I don't mean to scare you, but these facts should alert you to reconsider using tap water to make baby formula and take action now to have pure drinking water at your house.
To become better informed about your alternative options, visit my website.

Water - Not Too Much & Not Too Little

Let's get one thing straight! Coke tastes better than water. So does lemonade, fruit juice, tea, coffee and of course alcohol! We all ENJOY drinking these things. If you are like me, you probably don't ENJOY drinking water - you just know you should. But why should we? Is pure water better than, say, orange juice? How much water should we drink a day? Can we drink too much water. . . Lets answer those questions:

Our bodies are estimated to be about 60 to 70 percent water. Thats a large amount, I think you'll agree. Our body needs water to maintain a steady body temperature. It is used to transport nutrients to all of our organs. Water also transports oxygen to your cells, removes waste, and lubricates our joints and organs.

Water is lost through urination, respiration, and by sweating. The more active you are, the more water you lose. If you start to get pains in your joints, headaches, strong smelling yellow urine and constipation, it may be a sign that you are dehydrated, and thus not getting enough water to replace what is lost. Thirst is also a good sign that you need to drink more.

Can we drink too much water, and if so, how much is too much?

Short answer, yes. In fact people are known to have died from drinking too much water. So why is too much dangerous? Well, drinking too much water can couse your brain to swell. Being inside your skull, it when it swells, it doesn't really have anywhere to go. This swelling can interfere with vital functions such as breathing.

So how much is too much?

According to expert research, drinking several litres over a short period of time (perhaps over 1-2 hours), can be enough to cause the brain to swell.

Ok, so how much is 'ideal'?

Experts tend to agree that 2.5 litres per day is an ideal amount of water to consume. Of course this could be in the form of juice, pop or non-caffeinated drinks. It's probably a good idea to have a mix. Too much pop & you could well have no teeth in a few years. Juice contains vital vitamins, so a small portion is good. Don't forget too, that a percentage (around 20%) of the water you need will come from the food you eat. So don't think that you have to sit there gulping down 2.5 litres of water. If your intake is spread throughout the day, you shouldn't even notice it.

To reiterrate - drink enough water!

It is difficult to keep on top of drinking enough water. If we are having a busy day, it is easy to get distracted. If this happens, don't binge on water when you remember (too much over a short period is bad), just try to have a steady intake from that moment on. Keeping a bottle handy at all times is a good way to remember. Don't forget, you can break it up with other juices too (just keep an eye on those calories).

For more tips on nutrition and general health, including healthy food and tips on living a healthy lifestyle, visit the Healthy Bee!

7 Fat Loss Strategies For Busy Moms

By Holly Rigsby, CPT
Fit Yummy Mummy

Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.

1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.

Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use exercises that work more than one muscle at a time.

When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.

A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.

3. Pair exercises.

Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).

This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.

4. Keep your reps between 8 and 12.

Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.

6. Perform total body workouts.

You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.

7. Cardio is not the cure-all for fat loss.

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to Fit Yummy Mummy to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Don’t Let the Recession Make You Gain Weight

(ARA) - With the bad economy, comfort food and fast-food sales are soaring. Two-thirds of American adults are medically overweight or obese, and the incidence of medically significant obesity is rising rapidly, especially in children and teenagers.

The good news is that emotional (non-hunger) eating can be controlled with a little effort. Dr. Leonard Mastbaum and Dr. Jamy Ard, medical advisors with OPTIFAST, a medically monitored weight loss program that focuses on changing patients' lifestyles and how they interact with food, suggest the following steps:

* Take note of when you're eating, but aren't actually hungry.

* Learn what triggers emotional eating for you.

* Make a list of non-eating activities that you enjoy, to help alleviate your emotional eating triggers.

* Recognize when you're lapsing and eating on a non-hunger basis. Try to learn what triggers your own inappropriate eating.

* Get to the root of your feelings and take action to change them.

For more information on OPTIFAST or to find a clinic near you, log on to http://www.optifast.com/.



Save money and look better for summer