Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.
What Is Yoga?
It seems like a hot new trend, but yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to "yoke," or unite, the mind, body, and spirit.
Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.
The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.
There are many different types of hatha yoga, including:
* Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
* Bikram yoga: Bikram yoga is also known as "hot yoga." It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
* Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
* Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
* Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs.
* Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
* Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.
Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.
T_yoga-benefits
Getting Started
Many gyms, community centers, and YMCAs offer yoga classes. Your neighborhood may also have a specialized yoga studio. Some yoga instructors offer private or semi-private classes for students who want more personalized training.
Before taking a class, check whether the instructor is registered with the Yoga Alliance, a certification that requires at least 200 hours of training in yoga techniques and teaching. You may also want to sit in and observe the class that interests you.
You could also try using a yoga DVD. Websites, DVDs, and books can't compare to learning yoga poses from a teacher, but they can help you find out more. They can be especially helpful if you have already taken yoga classes and want to practice at home.
Dress comfortably for your first yoga session in clothing that allows you to move your body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don't have to worry about special shoes.
If you're doing your yoga workout on a carpeted floor, you probably don't need any equipment, although many people like to use a yoga mat or "sticky" mat. This special type of mat provides cushioning and grip while you do your poses. You can buy yoga mats in sporting goods stores or often at the yoga class location.
What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine. After that, you'll concentrate on specific poses that work different areas of your body. Most yoga sessions end with some type of relaxation exercise.
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem. Be sure to let your instructor know about any orthopedic problems or special needs you may have before the class begins. A good instructor will be able to provide modified poses for students who are just beginning or who have special needs.
Staying on Track
Your schedule's already packed — so how are you supposed to fit in time for yoga? Here are a few tips:
* Break it down. If you can't do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
* Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
* Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You'll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other's poses for form, and keep each other on track.
* Consistency is key. If you want to reap the benefits that yoga provides, you'll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
* Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you'd like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you've always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it!
The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.
Read More ..
Wednesday, January 14, 2009
What is Cholesterol
Before you start chomping on those cheese fries or that greasy burger, you might want to take a closer look at whether you're getting too much cholesterol. Cholesterol, a waxy substance produced by the liver and found in certain foods, is needed to make vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat. Actually, your body produces enough cholesterol so that if you never touched another cheese fry, you'd be OK. But it's hard to avoid cholesterol entirely because so many foods contain it.
Too much cholesterol in the body can lead to serious problems like heart disease. Many factors can contribute to high cholesterol, but the good news is there are things you can do to control them.
Taking a Look at Cholesterol
Lipids are fats that are found throughout the body. Cholesterol, a type of lipid, is found in foods from animal sources. This means that eggs, meats, and whole-fat dairy products (including milk, cheese, and ice cream) are loaded with cholesterol - and vegetables, fruits, and grains contain none. The liver produces about 1,000 milligrams of cholesterol a day, and you probably consume about 150 to 250 milligrams in the foods you eat.
Because cholesterol can't travel alone through the bloodstream, it has to combine with certain proteins. These proteins act like trucks, picking up the cholesterol and transporting it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein together.
The two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL). You've probably heard people call LDL cholesterol "bad cholesterol" and HDL cholesterol "good cholesterol" because of their very different effects on the body. Most cholesterol is LDL cholesterol, and this is the kind that's most likely to clog the blood vessels, keeping blood from flowing through the body the way it should.
About one third to one fourth of the total amount of cholesterol is HDL cholesterol. HDL cholesterol carries cholesterol back to the liver, where it can be processed and sent out of the body.
Why Do People Worry About High Cholesterol?
When you have too much cholesterol, it can be dangerous to your health. When LDL cholesterol levels are high, cholesterol is deposited on the walls of arteries and forms a hard substance called plaque. Over time, plaque causes the arteries to become narrower, decreasing blood flow and causing a condition called atherosclerosis (pronounced: ah-thuh-ro-skluh-ro-sis), or hardening of the arteries.
When atherosclerosis affects the coronary arteries (the blood vessels that supply the muscles of the heart), the condition is called coronary artery disease, which puts a person at risk for having a heart attack. When atherosclerosis affects the blood vessels that supply the brain, the condition is called cerebral vascular disease, which puts a person at risk of having a stroke. Atherosclerosis may also block blood flow to other vital organs, including the kidneys and intestines. This is why it's so important to start paying attention to cholesterol levels as a teen - you can delay or prevent serious health problems in the future.
What Causes High LDL Cholesterol Levels?
Some of the factors that can lead to high cholesterol are:
* Overweight - Excess weight has been linked with high cholesterol levels.
* Heredity - If cholesterol problems or heart disease run in your family, you are at a higher risk for having problems.
* Diet - Remember the saying "you are what you eat"? Avoid foods that are high in cholesterol, saturated fat, and trans fat, all of which increase cholesterol levels and your risk of developing heart disease.
* Physical activity - Exercise tends to increase HDL levels, which lowers your chance of developing heart disease.
* Age - The risk of high cholesterol increases as you get older.
What Can I Do to Lower My Cholesterol?
Some people who have high cholesterol levels need to be on medication as part of their treatment to lower it. Although most teens won't need to take medication to lower their cholesterol, it's still important to keep cholesterol in check. To see if you have high cholesterol, talk to your doctor, who can test your cholesterol levels by drawing a sample of your blood.
You can't change your genes but there are things you can do now to decrease your risk for heart disease later. Try to eat less saturated fat, limit the amount of trans fat, and limit cholesterol (check food labels if you're not sure how much of these particular foods contain). The American Heart Association recommends that cholesterol intake should be less than 300 milligrams a day, total fat intake should be 30% or less of your total calories, and saturated fat should be 10% or less of the total daily calories you consume. Also, maintain a healthy weight and get moving. Regular aerobic exercise - stuff like biking, walking, and swimming - strengthens your heart, lowers cholesterol, and helps you to lose excess weight. For people who smoke, quitting can help decrease the risk of heart disease.
Here are some helpful tips you can try:
* Eat a diet that contains many low-cholesterol foods: fruits, veggies, whole grains (like breads and cereals), legumes (beans), and fish.
* Eat a diet that is low in saturated and trans fat. Replace saturated and trans fats with unsaturated fats - for example, cook with olive oil or another heart-friendly oil instead of using butter or stick margarine.
* If you eat meat, try using lean meat like skinless poultry. Make sure you trim off all noticeable fat before cooking and drain the fat from the pan after browning meats.
* Instead of frying, try boiling, broiling, baking, roasting, poaching, steaming, or sautéing.
* Instead of whole milk, use low-fat or nonfat milk, which contains all the nutrients without all the fat. Also, try low-fat or nonfat yogurts and cheeses or cottage cheese. You can also substitute low-fat buttermilk or yogurt in a recipe that calls for cream cheese or sour cream.
* Use trans-fat-free margarine.
* Instead of meat, try beans, peas, lentils, or tofu.
* Instead of eggs, try just egg whites or cholesterol-free commercial egg substitutes.
* Use liquid vegetable oil or tub margarine instead of butter, shortening, or stick margarine. Stay away from products that contain hydrogenated vegetable oils.
* Pass on commercially prepared baked goods, which are often made with hydrogenated oils or trans fats.
* Looking for snacks that are low in fat and cholesterol? Try fruits, raw veggies and low-fat dips, low-fat cookies and crackers, plain unsalted popcorn or pretzels, gelatin, or low-fat yogurt.
If you are concerned about cholesterol and heart disease, talk to your doctor. Visit the American Heart Association's website, which contains lots of information as well as easy low-cholesterol recipes for you to try at home. Although not all the factors contributing to heart disease and high cholesterol can be controlled, many can. Start taking care of your body now and it will thank you in the future.
Read More ..
Too much cholesterol in the body can lead to serious problems like heart disease. Many factors can contribute to high cholesterol, but the good news is there are things you can do to control them.
Taking a Look at Cholesterol
Lipids are fats that are found throughout the body. Cholesterol, a type of lipid, is found in foods from animal sources. This means that eggs, meats, and whole-fat dairy products (including milk, cheese, and ice cream) are loaded with cholesterol - and vegetables, fruits, and grains contain none. The liver produces about 1,000 milligrams of cholesterol a day, and you probably consume about 150 to 250 milligrams in the foods you eat.
Because cholesterol can't travel alone through the bloodstream, it has to combine with certain proteins. These proteins act like trucks, picking up the cholesterol and transporting it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein together.
The two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL). You've probably heard people call LDL cholesterol "bad cholesterol" and HDL cholesterol "good cholesterol" because of their very different effects on the body. Most cholesterol is LDL cholesterol, and this is the kind that's most likely to clog the blood vessels, keeping blood from flowing through the body the way it should.
About one third to one fourth of the total amount of cholesterol is HDL cholesterol. HDL cholesterol carries cholesterol back to the liver, where it can be processed and sent out of the body.
Why Do People Worry About High Cholesterol?
When you have too much cholesterol, it can be dangerous to your health. When LDL cholesterol levels are high, cholesterol is deposited on the walls of arteries and forms a hard substance called plaque. Over time, plaque causes the arteries to become narrower, decreasing blood flow and causing a condition called atherosclerosis (pronounced: ah-thuh-ro-skluh-ro-sis), or hardening of the arteries.
When atherosclerosis affects the coronary arteries (the blood vessels that supply the muscles of the heart), the condition is called coronary artery disease, which puts a person at risk for having a heart attack. When atherosclerosis affects the blood vessels that supply the brain, the condition is called cerebral vascular disease, which puts a person at risk of having a stroke. Atherosclerosis may also block blood flow to other vital organs, including the kidneys and intestines. This is why it's so important to start paying attention to cholesterol levels as a teen - you can delay or prevent serious health problems in the future.
What Causes High LDL Cholesterol Levels?
Some of the factors that can lead to high cholesterol are:
* Overweight - Excess weight has been linked with high cholesterol levels.
* Heredity - If cholesterol problems or heart disease run in your family, you are at a higher risk for having problems.
* Diet - Remember the saying "you are what you eat"? Avoid foods that are high in cholesterol, saturated fat, and trans fat, all of which increase cholesterol levels and your risk of developing heart disease.
* Physical activity - Exercise tends to increase HDL levels, which lowers your chance of developing heart disease.
* Age - The risk of high cholesterol increases as you get older.
What Can I Do to Lower My Cholesterol?
Some people who have high cholesterol levels need to be on medication as part of their treatment to lower it. Although most teens won't need to take medication to lower their cholesterol, it's still important to keep cholesterol in check. To see if you have high cholesterol, talk to your doctor, who can test your cholesterol levels by drawing a sample of your blood.
You can't change your genes but there are things you can do now to decrease your risk for heart disease later. Try to eat less saturated fat, limit the amount of trans fat, and limit cholesterol (check food labels if you're not sure how much of these particular foods contain). The American Heart Association recommends that cholesterol intake should be less than 300 milligrams a day, total fat intake should be 30% or less of your total calories, and saturated fat should be 10% or less of the total daily calories you consume. Also, maintain a healthy weight and get moving. Regular aerobic exercise - stuff like biking, walking, and swimming - strengthens your heart, lowers cholesterol, and helps you to lose excess weight. For people who smoke, quitting can help decrease the risk of heart disease.
Here are some helpful tips you can try:
* Eat a diet that contains many low-cholesterol foods: fruits, veggies, whole grains (like breads and cereals), legumes (beans), and fish.
* Eat a diet that is low in saturated and trans fat. Replace saturated and trans fats with unsaturated fats - for example, cook with olive oil or another heart-friendly oil instead of using butter or stick margarine.
* If you eat meat, try using lean meat like skinless poultry. Make sure you trim off all noticeable fat before cooking and drain the fat from the pan after browning meats.
* Instead of frying, try boiling, broiling, baking, roasting, poaching, steaming, or sautéing.
* Instead of whole milk, use low-fat or nonfat milk, which contains all the nutrients without all the fat. Also, try low-fat or nonfat yogurts and cheeses or cottage cheese. You can also substitute low-fat buttermilk or yogurt in a recipe that calls for cream cheese or sour cream.
* Use trans-fat-free margarine.
* Instead of meat, try beans, peas, lentils, or tofu.
* Instead of eggs, try just egg whites or cholesterol-free commercial egg substitutes.
* Use liquid vegetable oil or tub margarine instead of butter, shortening, or stick margarine. Stay away from products that contain hydrogenated vegetable oils.
* Pass on commercially prepared baked goods, which are often made with hydrogenated oils or trans fats.
* Looking for snacks that are low in fat and cholesterol? Try fruits, raw veggies and low-fat dips, low-fat cookies and crackers, plain unsalted popcorn or pretzels, gelatin, or low-fat yogurt.
If you are concerned about cholesterol and heart disease, talk to your doctor. Visit the American Heart Association's website, which contains lots of information as well as easy low-cholesterol recipes for you to try at home. Although not all the factors contributing to heart disease and high cholesterol can be controlled, many can. Start taking care of your body now and it will thank you in the future.
Read More ..
5 Reasons to Pack Your Lunch
Most schools are trying hard to upgrade their lunch programs and offer the best food they can. But not every school cafeteria provides appealing, healthy lunch choices. Educate yourself when it comes to what your cafeteria has to offer. For example, did you know chicken nuggets have more fat and calories than a plain burger?
Even if your school provides healthy options, it can be too easy to give in to temptation and pick a less healthy choice when you're feeling really hungry. How do you take control? Take a packed lunch to school!
Here are the top 5 reasons to pack your lunch — and snacks — at least twice a week:
1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.
2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.
3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.
4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.
5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.
Whether you pack or eat in the cafeteria, what’s important is that you make healthy choices. If you're concerned that your cafeteria doesn't offer enough healthy choices, get involved in trying to make changes. Ask a teacher or someone in food service for advice on how to get started.
Read More ..
Even if your school provides healthy options, it can be too easy to give in to temptation and pick a less healthy choice when you're feeling really hungry. How do you take control? Take a packed lunch to school!
Here are the top 5 reasons to pack your lunch — and snacks — at least twice a week:
1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.
2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.
3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.
4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.
5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.
Whether you pack or eat in the cafeteria, what’s important is that you make healthy choices. If you're concerned that your cafeteria doesn't offer enough healthy choices, get involved in trying to make changes. Ask a teacher or someone in food service for advice on how to get started.
Read More ..
Fiber
Most of us know that fiber is one of those good-for-you nutrients. But you don't have to eat gravelly, tooth-breaking cereal to get it. Some of the best and most delicious foods have loads of fiber. Find out how to get your fill of fiber without sacrificing good taste — or tooth enamel!
Why Fiber Is Your Friend
So, what exactly is fiber? Why do you need it and what food should you eat to get it?
The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes. Sometimes, a distinction is made between soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water and has been shown to lower cholesterol. Insoluble fiber does not dissolve in water, but that's why it helps with constipation. It's important to include both kinds of fiber as part of a healthy diet.
A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber make us feel full, which discourages overeating.
Also, fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
Figuring Out Fiber
Great sources of fiber include:
* whole-grain breads and cereals
* fruits like apples, oranges, bananas, berries, prunes, and pears
* green peas
* legumes (split peas, soy, lentils, etc.)
* artichokes
* almonds
Look for the fiber content of foods on the nutrition labels — it's listed as part of the information given for "total carbohydrates." A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving.
Here's how some fiber-friendly foods stack up:
* ½ cup (118 milliliters) cooked navy beans (9.5 grams of fiber)
* ½ cup (118 milliliters) cooked lima beans (6.6 grams)
* 1 medium baked sweet potato with peel (4.8 grams)
* 1 whole-wheat English muffin (4.4 grams)
* ½ cup (118 milliliters) of cooked green peas (4.4 grams)
* 1 medium pear with skin (4 grams)
* ½ cup (118 milliliters) raspberries (4 grams)
* 1 medium baked potato with peel left on (3.8 grams)
* ¼ cup (59 milliliters) oat bran cereal (3.6 grams)
* 1 ounce (28 grams) almonds (3.3 grams)
* 1 medium apple with skin (3.3 grams)
* ½ cup (118 milliliters) raisins (3 grams)
* ¼ cup (59 milliliters) baked beans (3 grams)
* 1 medium orange (3 grams)
* 1 medium banana (3 grams)
* ½ cup (118 milliliters) canned sauerkraut (3 grams)
Making Fiber Part of Your Diet
An easy way to figure out how much fiber you need is to follow the "age + 5" rule. For example, if you are 14 years old, you should try to eat at least 19 grams of fiber every day (14 + 5 = 19). The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
You probably eat some fiber every day without even realizing it, but here are some simple ways to make sure you're getting enough.
Breakfast:
* Have a bowl of hot oatmeal.
* Opt for whole-grain cereals that list ingredients such as whole wheat or oats as one of the first few items on the ingredient list.
* Top fiber-rich cereal with apples, oranges, berries, or bananas. Add almonds to pack even more fiber punch.
* Try bran or whole-grain waffles or pancakes topped with apples, berries, or raisins.
* Enjoy whole-wheat bagels or English muffins instead of white toast.
Lunch and Dinner:
* Make sandwiches with whole-grain breads (rye, oat, or wheat) instead of white.
* Make a fiber-rich sandwich with whole-grain bread, peanut butter, and bananas.
* Use whole-grain spaghetti and other pastas instead of white.
* Try wild or brown rice with meals instead of white rice. Add beans (kidney, black, navy, and pinto) to rice dishes for even more fiber.
* Spice up salads with berries and almonds, chickpeas, cooked artichokes, and beans (kidney, black, navy, or pinto).
* Use whole-grain (corn or whole wheat) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
* Add lentils or whole-grain barley to your favorite soups.
* Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and chunks of grilled chicken.
* Add a little bran to meatloaf or burgers.
* Sweet potatoes, with the skins, are tasty side dishes.
* Top low-fat hot dogs or veggie dogs with sauerkraut and serve them on whole-wheat hot dog buns.
* Take fresh fruit when you pack lunch for school. Pears, apples, bananas, oranges, and berries are all high in fiber.
Snacks and Treats:
* Bake cookies or muffins using whole-wheat flour instead of white. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber.
* Add bran to baking items such as cookies and muffins.
* Top whole-wheat crackers with peanut butter or low-fat cheese.
* Go easy on the butter and salt and enjoy popcorn while watching TV or movies.
* Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch.
* Try apples topped with peanut butter.
* Make fruit salad with pears, apples, bananas, oranges, and berries. Top with almonds for added crunch. Serve as a side dish with meals or alone as a snack.
* Make low-fat breads, muffins, or cookies with canned pumpkin.
* Leave the skins on fruits and veggies (but wash all produce before eating).
* Eat whole fruits instead of drinking fruit juices.
* Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Read More ..
Why Fiber Is Your Friend
So, what exactly is fiber? Why do you need it and what food should you eat to get it?
The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes. Sometimes, a distinction is made between soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water and has been shown to lower cholesterol. Insoluble fiber does not dissolve in water, but that's why it helps with constipation. It's important to include both kinds of fiber as part of a healthy diet.
A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber make us feel full, which discourages overeating.
Also, fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
Figuring Out Fiber
Great sources of fiber include:
* whole-grain breads and cereals
* fruits like apples, oranges, bananas, berries, prunes, and pears
* green peas
* legumes (split peas, soy, lentils, etc.)
* artichokes
* almonds
Look for the fiber content of foods on the nutrition labels — it's listed as part of the information given for "total carbohydrates." A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving.
Here's how some fiber-friendly foods stack up:
* ½ cup (118 milliliters) cooked navy beans (9.5 grams of fiber)
* ½ cup (118 milliliters) cooked lima beans (6.6 grams)
* 1 medium baked sweet potato with peel (4.8 grams)
* 1 whole-wheat English muffin (4.4 grams)
* ½ cup (118 milliliters) of cooked green peas (4.4 grams)
* 1 medium pear with skin (4 grams)
* ½ cup (118 milliliters) raspberries (4 grams)
* 1 medium baked potato with peel left on (3.8 grams)
* ¼ cup (59 milliliters) oat bran cereal (3.6 grams)
* 1 ounce (28 grams) almonds (3.3 grams)
* 1 medium apple with skin (3.3 grams)
* ½ cup (118 milliliters) raisins (3 grams)
* ¼ cup (59 milliliters) baked beans (3 grams)
* 1 medium orange (3 grams)
* 1 medium banana (3 grams)
* ½ cup (118 milliliters) canned sauerkraut (3 grams)
Making Fiber Part of Your Diet
An easy way to figure out how much fiber you need is to follow the "age + 5" rule. For example, if you are 14 years old, you should try to eat at least 19 grams of fiber every day (14 + 5 = 19). The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
You probably eat some fiber every day without even realizing it, but here are some simple ways to make sure you're getting enough.
Breakfast:
* Have a bowl of hot oatmeal.
* Opt for whole-grain cereals that list ingredients such as whole wheat or oats as one of the first few items on the ingredient list.
* Top fiber-rich cereal with apples, oranges, berries, or bananas. Add almonds to pack even more fiber punch.
* Try bran or whole-grain waffles or pancakes topped with apples, berries, or raisins.
* Enjoy whole-wheat bagels or English muffins instead of white toast.
Lunch and Dinner:
* Make sandwiches with whole-grain breads (rye, oat, or wheat) instead of white.
* Make a fiber-rich sandwich with whole-grain bread, peanut butter, and bananas.
* Use whole-grain spaghetti and other pastas instead of white.
* Try wild or brown rice with meals instead of white rice. Add beans (kidney, black, navy, and pinto) to rice dishes for even more fiber.
* Spice up salads with berries and almonds, chickpeas, cooked artichokes, and beans (kidney, black, navy, or pinto).
* Use whole-grain (corn or whole wheat) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
* Add lentils or whole-grain barley to your favorite soups.
* Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and chunks of grilled chicken.
* Add a little bran to meatloaf or burgers.
* Sweet potatoes, with the skins, are tasty side dishes.
* Top low-fat hot dogs or veggie dogs with sauerkraut and serve them on whole-wheat hot dog buns.
* Take fresh fruit when you pack lunch for school. Pears, apples, bananas, oranges, and berries are all high in fiber.
Snacks and Treats:
* Bake cookies or muffins using whole-wheat flour instead of white. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber.
* Add bran to baking items such as cookies and muffins.
* Top whole-wheat crackers with peanut butter or low-fat cheese.
* Go easy on the butter and salt and enjoy popcorn while watching TV or movies.
* Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch.
* Try apples topped with peanut butter.
* Make fruit salad with pears, apples, bananas, oranges, and berries. Top with almonds for added crunch. Serve as a side dish with meals or alone as a snack.
* Make low-fat breads, muffins, or cookies with canned pumpkin.
* Leave the skins on fruits and veggies (but wash all produce before eating).
* Eat whole fruits instead of drinking fruit juices.
* Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Read More ..
Calcium
You probably heard "drink your milk" all the time from your parents when you were a kid, and you knew it was good for you. But now you may opt for sodas or sports drinks, and other than adding a splash to your morning Wheaties, you don't give much thought to milk.
But your parents were right to make you drink milk when you were little. It's loaded with calcium, a mineral vital for building strong bones and teeth.
Why Do I Need It?
Bones grow rapidly during adolescence, and teens need enough calcium in their diet to build strong bones to fight bone loss later in life. But many fail to get the recommended daily amount of calcium. And those who smoke or drink soda, caffeinated beverages, or alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium.
Bone calcium begins to decrease in young adulthood and people gradually lose bone density as they age — particularly women. Teens, especially girls, whose diets don't provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.
Calcium also plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. If people aren't getting enough calcium in their diet, the body takes calcium from the bones to ensure normal cell function, which can lead to weakened bones.
If you got enough calcium and physical activity when you were a kid and continue to do so as a teen, you'll enter your adult years with the strongest bones possible.
How Much Do I Need and Where Can I Get It?
Teen guys and girls need 1,300 mg (milligrams) of calcium each day.
Get it from:
* Dairy products. Low-fat milk, yogurt, cheese, and cottage cheese are good sources of calcium.
* Veggies. You'll also find calcium in broccoli and dark green, leafy vegetables (especially collard and turnip greens, kale, and bok choy).
* Soy foods. Turn to calcium-fortified (or "calcium-set") tofu, soy milk, tempeh, soy yogurt, and cooked soybeans (edamame).
* Calcium-fortified foods. Look for calcium-fortified orange juice, soy or rice milk, breads, and cereal.
* Beans. You can get decent amounts of calcium from baked beans, navy beans, white beans, and others.
* Canned fish. You're in luck if you like sardines and canned salmon with bones.
Working Calcium Into Your Diet
Looking for ways to up your dietary calcium intake? Here are some easy ones:
* Put some cheddar in your omelet.
* Pack a yogurt in your lunch.
* Add white beans to your favorite soups.
* Add a slice of American, Swiss, or provolone to sandwiches.
* Use whole-grain soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
* Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce and low-fat mozzarella or soy cheese.
* Try whole-grain crackers with low-fat cheese as an afternoon treat.
* Dig into chili with red beans and cheese.
* Eat low-fat or fat-free frozen yogurt topped with fruit.
* Create parfaits with layers of plain yogurt, fruit, and whole-grain cereal.
* You're never too old to enjoy a glass of ice-cold milk with a couple of cookies or graham crackers.
If You're Lactose Intolerant
Teens who are lactose intolerant don't have enough of the intestinal enzyme lactase that helps digest the sugar (lactose) in dairy products, and may have gas, bloating, cramps, or diarrhea after drinking milk or eating dairy products.
Fortunately, there are low-lactose and lactose-free dairy products available, as well as lactase drops that can be added to dairy products and tablets that can be taken to make dairy products tolerable. Hard, aged cheeses (such as cheddar) are also lower in lactose, and yogurts that contain active cultures are easier to digest and much less likely to cause lactose problems.
If You're a Vegetarian
It can be a challenge to get enough calcium in a vegetarian diet that does not include dairy, but you can enjoy good sources of calcium such as dark green, leafy vegetables, broccoli, chickpeas, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals.
What About . . .
Supplements. Although it's best to get the calcium you need through a calcium-rich diet, sometimes it may not be possible. Discuss calcium supplements with your doctor if you're concerned that you're not getting enough.
Vitamin D. Vitamin D is essential for calcium absorption, so it's important to get enough of this nutrient too. Made by the body when the skin is exposed to sunlight, vitamin D is also found in fortified dairy and other products, fish, and egg yolks.
Exercise. Don't forget to be active and exercise regularly, which is very important to bone health. Weight-bearing exercises — such as jumping rope, jogging, and walking — can help develop and maintain strong bones. In fact, current scientific evidence suggests that for teens, exercise may be even more strongly linked to better bone health than calcium intake.
Read More ..
But your parents were right to make you drink milk when you were little. It's loaded with calcium, a mineral vital for building strong bones and teeth.
Why Do I Need It?
Bones grow rapidly during adolescence, and teens need enough calcium in their diet to build strong bones to fight bone loss later in life. But many fail to get the recommended daily amount of calcium. And those who smoke or drink soda, caffeinated beverages, or alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium.
Bone calcium begins to decrease in young adulthood and people gradually lose bone density as they age — particularly women. Teens, especially girls, whose diets don't provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.
Calcium also plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. If people aren't getting enough calcium in their diet, the body takes calcium from the bones to ensure normal cell function, which can lead to weakened bones.
If you got enough calcium and physical activity when you were a kid and continue to do so as a teen, you'll enter your adult years with the strongest bones possible.
How Much Do I Need and Where Can I Get It?
Teen guys and girls need 1,300 mg (milligrams) of calcium each day.
Get it from:
* Dairy products. Low-fat milk, yogurt, cheese, and cottage cheese are good sources of calcium.
* Veggies. You'll also find calcium in broccoli and dark green, leafy vegetables (especially collard and turnip greens, kale, and bok choy).
* Soy foods. Turn to calcium-fortified (or "calcium-set") tofu, soy milk, tempeh, soy yogurt, and cooked soybeans (edamame).
* Calcium-fortified foods. Look for calcium-fortified orange juice, soy or rice milk, breads, and cereal.
* Beans. You can get decent amounts of calcium from baked beans, navy beans, white beans, and others.
* Canned fish. You're in luck if you like sardines and canned salmon with bones.
Working Calcium Into Your Diet
Looking for ways to up your dietary calcium intake? Here are some easy ones:
* Put some cheddar in your omelet.
* Pack a yogurt in your lunch.
* Add white beans to your favorite soups.
* Add a slice of American, Swiss, or provolone to sandwiches.
* Use whole-grain soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
* Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce and low-fat mozzarella or soy cheese.
* Try whole-grain crackers with low-fat cheese as an afternoon treat.
* Dig into chili with red beans and cheese.
* Eat low-fat or fat-free frozen yogurt topped with fruit.
* Create parfaits with layers of plain yogurt, fruit, and whole-grain cereal.
* You're never too old to enjoy a glass of ice-cold milk with a couple of cookies or graham crackers.
If You're Lactose Intolerant
Teens who are lactose intolerant don't have enough of the intestinal enzyme lactase that helps digest the sugar (lactose) in dairy products, and may have gas, bloating, cramps, or diarrhea after drinking milk or eating dairy products.
Fortunately, there are low-lactose and lactose-free dairy products available, as well as lactase drops that can be added to dairy products and tablets that can be taken to make dairy products tolerable. Hard, aged cheeses (such as cheddar) are also lower in lactose, and yogurts that contain active cultures are easier to digest and much less likely to cause lactose problems.
If You're a Vegetarian
It can be a challenge to get enough calcium in a vegetarian diet that does not include dairy, but you can enjoy good sources of calcium such as dark green, leafy vegetables, broccoli, chickpeas, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals.
What About . . .
Supplements. Although it's best to get the calcium you need through a calcium-rich diet, sometimes it may not be possible. Discuss calcium supplements with your doctor if you're concerned that you're not getting enough.
Vitamin D. Vitamin D is essential for calcium absorption, so it's important to get enough of this nutrient too. Made by the body when the skin is exposed to sunlight, vitamin D is also found in fortified dairy and other products, fish, and egg yolks.
Exercise. Don't forget to be active and exercise regularly, which is very important to bone health. Weight-bearing exercises — such as jumping rope, jogging, and walking — can help develop and maintain strong bones. In fact, current scientific evidence suggests that for teens, exercise may be even more strongly linked to better bone health than calcium intake.
Read More ..
Caffein
What Is Caffeine?
Caffeine is a drug that is naturally produced in the leaves and seeds of many plants. It's also produced artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system, causing increased alertness. Caffeine gives most people a temporary energy boost and elevates mood.
Caffeine is in tea, coffee, chocolate, many soft drinks, and pain relievers and other over-the-counter medications. In its natural form, caffeine tastes very bitter. But most caffeinated drinks have gone through enough processing to camouflage the bitter taste.
Teens usually get most of their caffeine from soft drinks and energy drinks. (In addition to caffeine, these also can have added sugar and artificial flavors.) Caffeine is not stored in the body, but you may feel its effects for up to 6 hours.
Caffeine Wired
Got the Jitters?
Many people feel that caffeine increases their mental alertness. Higher doses of caffeine can cause anxiety, dizziness, headaches, and the jitters. Caffeine can also interfere with normal sleep.
Caffeine sensitivity (the amount of caffeine that will produce an effect in someone) varies from person to person. On average, the smaller the person, the less caffeine needed to produce side effects. Caffeine sensitivity is most affected by the amount of caffeine a person has daily. People who regularly take in a lot of caffeine soon develop less sensitivity to it. This means they may need more caffeine to achieve the same effects.
Caffeine is a diuretic, meaning it causes a person to urinate (pee) more. It's not clear whether this causes dehydration or not. To be safe, it's probably a good idea to stay away from too much caffeine in hot weather, during long workouts, or in other situations where you might sweat a lot.
Caffeine may also cause the body to lose calcium, and that can lead to bone loss over time. Drinking caffeine-containing soft drinks and coffee instead of milk can have an even greater impact on bone density and the risk of developing osteoporosis.
Caffeine can aggravate certain heart problems. It may also interact with some medications or supplements. If you are stressed or anxious, caffeine can make these feelings worse. Although caffeine is sometimes used to treat migraine headaches, it can make headaches worse for some people.
Moderation Is the Key
Caffeine is usually thought to be safe in moderate amounts. Experts consider 200–300 mg of caffeine a day to be a moderate amount for adults. But consuming as little as 100 mg of caffeine a day can lead a person to become "dependent" on caffeine. This means that someone may develop withdrawal symptoms (like tiredness, irritability, and headaches) if he or she quits caffeine suddenly.
Teens should try to limit caffeine consumption to no more than 100 mg of caffeine daily, and kids should get even less. The following chart includes common caffeinated products and the amounts of caffeine they contain:
Drink/Food/Supplement
Amt. of Drink/Food
Amt. of Caffeine
SoBe No Fear
8 ounces
83 mg
Monster energy drink
16 ounces
160 mg
Rockstar energy drink
8 ounces
80 mg
Red Bull energy drink
8.3 ounces
80 mg
Jolt cola
12 ounces
72 mg
Mountain Dew
12 ounces
55 mg
Coca-Cola
12 ounces
34 mg
Diet Coke
12 ounces
45 mg
Pepsi
12 ounces
38 mg
7-Up
12 ounces
0 mg
Brewed coffee (drip method)
5 ounces
115 mg*
Iced tea
12 ounces
70 mg*
Cocoa beverage
5 ounces
4 mg*
Chocolate milk beverage
8 ounces
5 mg*
Dark chocolate
1 ounce
20 mg*
Milk chocolate
1 ounce
6 mg*
Jolt gum
1 stick
33 mg
Cold relief medication
1 tablet
30 mg*
Vivarin
1 tablet
200 mg
Excedrin extra strength
2 tablets
130 mg
*denotes average amount of caffeine
Source: U.S. Food and Drug Administration, National Soft Drink Association, Center for Science in the Public Interest.
Cutting Back
If you're taking in too much caffeine, you may want to cut back. The best way is to cut back slowly. Otherwise you could get headaches and feel tired, irritable, or just plain lousy.
Try cutting your intake by replacing caffeinated sodas and coffee with noncaffeinated drinks. Examples include water, caffeine-free sodas, and caffeine-free teas. Keep track of how many caffeinated drinks you have each day, and substitute one drink per week with a caffeine-free alternative until you've gotten below the 100-milligram mark.
As you cut back on the amount of caffeine you consume, you may find yourself feeling tired. Your best bet is to hit the sack, not the sodas: It's just your body's way of telling you it needs more rest. Your energy levels will return to normal in a few days.
Read More ..
Caffeine is a drug that is naturally produced in the leaves and seeds of many plants. It's also produced artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system, causing increased alertness. Caffeine gives most people a temporary energy boost and elevates mood.
Caffeine is in tea, coffee, chocolate, many soft drinks, and pain relievers and other over-the-counter medications. In its natural form, caffeine tastes very bitter. But most caffeinated drinks have gone through enough processing to camouflage the bitter taste.
Teens usually get most of their caffeine from soft drinks and energy drinks. (In addition to caffeine, these also can have added sugar and artificial flavors.) Caffeine is not stored in the body, but you may feel its effects for up to 6 hours.
Caffeine Wired
Got the Jitters?
Many people feel that caffeine increases their mental alertness. Higher doses of caffeine can cause anxiety, dizziness, headaches, and the jitters. Caffeine can also interfere with normal sleep.
Caffeine sensitivity (the amount of caffeine that will produce an effect in someone) varies from person to person. On average, the smaller the person, the less caffeine needed to produce side effects. Caffeine sensitivity is most affected by the amount of caffeine a person has daily. People who regularly take in a lot of caffeine soon develop less sensitivity to it. This means they may need more caffeine to achieve the same effects.
Caffeine is a diuretic, meaning it causes a person to urinate (pee) more. It's not clear whether this causes dehydration or not. To be safe, it's probably a good idea to stay away from too much caffeine in hot weather, during long workouts, or in other situations where you might sweat a lot.
Caffeine may also cause the body to lose calcium, and that can lead to bone loss over time. Drinking caffeine-containing soft drinks and coffee instead of milk can have an even greater impact on bone density and the risk of developing osteoporosis.
Caffeine can aggravate certain heart problems. It may also interact with some medications or supplements. If you are stressed or anxious, caffeine can make these feelings worse. Although caffeine is sometimes used to treat migraine headaches, it can make headaches worse for some people.
Moderation Is the Key
Caffeine is usually thought to be safe in moderate amounts. Experts consider 200–300 mg of caffeine a day to be a moderate amount for adults. But consuming as little as 100 mg of caffeine a day can lead a person to become "dependent" on caffeine. This means that someone may develop withdrawal symptoms (like tiredness, irritability, and headaches) if he or she quits caffeine suddenly.
Teens should try to limit caffeine consumption to no more than 100 mg of caffeine daily, and kids should get even less. The following chart includes common caffeinated products and the amounts of caffeine they contain:
Drink/Food/Supplement
Amt. of Drink/Food
Amt. of Caffeine
SoBe No Fear
8 ounces
83 mg
Monster energy drink
16 ounces
160 mg
Rockstar energy drink
8 ounces
80 mg
Red Bull energy drink
8.3 ounces
80 mg
Jolt cola
12 ounces
72 mg
Mountain Dew
12 ounces
55 mg
Coca-Cola
12 ounces
34 mg
Diet Coke
12 ounces
45 mg
Pepsi
12 ounces
38 mg
7-Up
12 ounces
0 mg
Brewed coffee (drip method)
5 ounces
115 mg*
Iced tea
12 ounces
70 mg*
Cocoa beverage
5 ounces
4 mg*
Chocolate milk beverage
8 ounces
5 mg*
Dark chocolate
1 ounce
20 mg*
Milk chocolate
1 ounce
6 mg*
Jolt gum
1 stick
33 mg
Cold relief medication
1 tablet
30 mg*
Vivarin
1 tablet
200 mg
Excedrin extra strength
2 tablets
130 mg
*denotes average amount of caffeine
Source: U.S. Food and Drug Administration, National Soft Drink Association, Center for Science in the Public Interest.
Cutting Back
If you're taking in too much caffeine, you may want to cut back. The best way is to cut back slowly. Otherwise you could get headaches and feel tired, irritable, or just plain lousy.
Try cutting your intake by replacing caffeinated sodas and coffee with noncaffeinated drinks. Examples include water, caffeine-free sodas, and caffeine-free teas. Keep track of how many caffeinated drinks you have each day, and substitute one drink per week with a caffeine-free alternative until you've gotten below the 100-milligram mark.
As you cut back on the amount of caffeine you consume, you may find yourself feeling tired. Your best bet is to hit the sack, not the sodas: It's just your body's way of telling you it needs more rest. Your energy levels will return to normal in a few days.
Read More ..
Tuesday, January 13, 2009
Liz's Story
I've played field hockey since the eighth grade. I am now a varsity player entering my senior year of high school, but I have to admit that I wasn't always physically fit. I was a scrawny little kid who was always the shortest and most petite in my class. My mom had always feared that if I played competitive sports, I'd get hurt by aggressive players. So I wasn't very athletically involved during my childhood.
From Humiliated to Motivated
When I entered middle school, a lot of my friends were signing up for the school's sports teams. One of my friends convinced me to try out for the soccer team with her. I had played a little bit of soccer before, so I figured that it wouldn't be too bad since I already knew the rules and how to dribble, pass, and shoot. On the first day of tryouts, I entered the field feeling quite optimistic until the coach told us to run laps for warm-up.
Bells and whistles went off in my head because I knew that I could not run for very long without getting really tired. As I struggled to keep up with the team, I found myself falling farther and farther behind until I was the last one to finish. Before we could even get a water break, the coach then made us do sprints back and forth across the field! I was so exhausted that by the time we did dribbling and passing drills I barely had any strength left to kick the ball!
After tryouts were over, my name never made it on the list. I was disappointed, but at the same time, I expected it. It was at that moment that I knew I had to do something about my health and fitness. I didn't want to be humiliated like that again.
When springtime rolled around, I made a big decision to sign up for the track and field team. People thought I was crazy because I ran a slow 11-minute mile in gym class, but I was determined to get into shape and improve my mile time. The first day of practice was one of the hardest workouts I've ever had. It was a lot of running for me, especially since I decided to participate in the long-distance events.
Fortunately, I wasn't the only slow runner trying to get into shape. A few others were on the same level as me with a similar goal. Day after day we supported and cheered each other on during practices and meets. As the season progressed, I found that I could run longer, faster, and without as much pain as I used to. One of the happiest days of my life was the last meet of the season when my mile time was 9 minutes. I could not believe that I had cut my time down by 2 minutes in just one season! It was painful and a lot of work, but the results were definitely worth it.
Eighth grade soon rolled around and I was feeling really confident about trying out for another fall sport. Instead of attempting soccer a second time, I decided to give field hockey a try. Again, the coach instructed us to run a lot of laps and sprints. This time, I was well prepared. After a week of tryouts, I was ecstatic to see that my name made it on the list.
I was inspired. I even took up kung-fu lessons in addition to being on both the track and field and hockey teams. Being in shape helped me feel energized, flexible, and strong. I also felt accomplished: My best mile time ever was 6½ minutes — a long way from the 11 minutes that I started with.
Junior-Year Setbacks
After I got fit I learned another important lesson: Once you do get into shape, don't stop or give up!
In high school, juggling all my athletic activities and schoolwork during my freshman and sophomore years was challenging but not impossible. But then junior year rolled around and I had the added responsibilities of planning for college, scholarships, PSATs, SATs, and finding a job so I could buy gas for my car.
It became almost impossible to manage my time. The job gave me gas money, but it wore me out so much that I would often come home at night exhausted. Halfway through the year, I gave up some of my commitments to focus on priorities: Since I want to go to art school, I decided to spend more time on my artwork and my academics and less time on sports. I quit taking kung-fu lessons after 3 years of training and I quit track early in my fifth season. I knew my fitness would suffer, but I pledged to run on weekends and whenever I had free time.
Unfortunately, I didn't keep my own promise. When I did have free time, I spent it going out with friends or catching up on sleep. I could feel my body getting more and more sluggish, but I kept telling myself that I would run the next day. I kept putting off exercising, and eventually I found myself stressed out and moody. My body kept sending signals that I wasn't healthy, but I ignored them. When it came to the point that going up the stairs in my house became tiring, I realized that — busy or not — exercise had to be a priority.
Getting back into shape was extremely hard. When I was on the track team, I could run for miles. Now running for just 15 minutes left me really tired. It was slow and painful, and yet at the same time, I was feeling better and stronger again. Although I may never be able to get back into the tip-top shape I used to be in, I've found that even a little exercise makes a difference. Staying fit and healthy is one of the best things I can do for my body.
Read More ..
From Humiliated to Motivated
When I entered middle school, a lot of my friends were signing up for the school's sports teams. One of my friends convinced me to try out for the soccer team with her. I had played a little bit of soccer before, so I figured that it wouldn't be too bad since I already knew the rules and how to dribble, pass, and shoot. On the first day of tryouts, I entered the field feeling quite optimistic until the coach told us to run laps for warm-up.
Bells and whistles went off in my head because I knew that I could not run for very long without getting really tired. As I struggled to keep up with the team, I found myself falling farther and farther behind until I was the last one to finish. Before we could even get a water break, the coach then made us do sprints back and forth across the field! I was so exhausted that by the time we did dribbling and passing drills I barely had any strength left to kick the ball!
After tryouts were over, my name never made it on the list. I was disappointed, but at the same time, I expected it. It was at that moment that I knew I had to do something about my health and fitness. I didn't want to be humiliated like that again.
When springtime rolled around, I made a big decision to sign up for the track and field team. People thought I was crazy because I ran a slow 11-minute mile in gym class, but I was determined to get into shape and improve my mile time. The first day of practice was one of the hardest workouts I've ever had. It was a lot of running for me, especially since I decided to participate in the long-distance events.
Fortunately, I wasn't the only slow runner trying to get into shape. A few others were on the same level as me with a similar goal. Day after day we supported and cheered each other on during practices and meets. As the season progressed, I found that I could run longer, faster, and without as much pain as I used to. One of the happiest days of my life was the last meet of the season when my mile time was 9 minutes. I could not believe that I had cut my time down by 2 minutes in just one season! It was painful and a lot of work, but the results were definitely worth it.
Eighth grade soon rolled around and I was feeling really confident about trying out for another fall sport. Instead of attempting soccer a second time, I decided to give field hockey a try. Again, the coach instructed us to run a lot of laps and sprints. This time, I was well prepared. After a week of tryouts, I was ecstatic to see that my name made it on the list.
I was inspired. I even took up kung-fu lessons in addition to being on both the track and field and hockey teams. Being in shape helped me feel energized, flexible, and strong. I also felt accomplished: My best mile time ever was 6½ minutes — a long way from the 11 minutes that I started with.
Junior-Year Setbacks
After I got fit I learned another important lesson: Once you do get into shape, don't stop or give up!
In high school, juggling all my athletic activities and schoolwork during my freshman and sophomore years was challenging but not impossible. But then junior year rolled around and I had the added responsibilities of planning for college, scholarships, PSATs, SATs, and finding a job so I could buy gas for my car.
It became almost impossible to manage my time. The job gave me gas money, but it wore me out so much that I would often come home at night exhausted. Halfway through the year, I gave up some of my commitments to focus on priorities: Since I want to go to art school, I decided to spend more time on my artwork and my academics and less time on sports. I quit taking kung-fu lessons after 3 years of training and I quit track early in my fifth season. I knew my fitness would suffer, but I pledged to run on weekends and whenever I had free time.
Unfortunately, I didn't keep my own promise. When I did have free time, I spent it going out with friends or catching up on sleep. I could feel my body getting more and more sluggish, but I kept telling myself that I would run the next day. I kept putting off exercising, and eventually I found myself stressed out and moody. My body kept sending signals that I wasn't healthy, but I ignored them. When it came to the point that going up the stairs in my house became tiring, I realized that — busy or not — exercise had to be a priority.
Getting back into shape was extremely hard. When I was on the track team, I could run for miles. Now running for just 15 minutes left me really tired. It was slow and painful, and yet at the same time, I was feeling better and stronger again. Although I may never be able to get back into the tip-top shape I used to be in, I've found that even a little exercise makes a difference. Staying fit and healthy is one of the best things I can do for my body.
Read More ..
Choosing the Right Sport for you
Corey and Angie, twin brother and sister, enjoy playing all kinds of outdoor games and sports with their friends. They especially love playing pickup games of basketball and touch football. On particularly nice days, Corey and Angie have been known to kick around the soccer ball, toss around the baseball, or go on long runs.
In just a month the twins will be high school freshmen and neither can figure out which sport to try out for in the fall. Corey is deciding between football, soccer, and cross-country. Angie is debating whether to try her hand at a sport she has never played, like field hockey, or go with one she knows, like soccer or cross-country. They're facing a dilemma a lot of teens face — which sports to play and which sports to give up.
So Many Sports, Only One You!
When Most Organized Sports Land on the School Calenda
For some people, choosing which sports to pursue throughout high school is hard because they have never really played an organized sport before and aren't sure what they'll most enjoy. For others it's a tough decision because their friends don't like to play the same sports.
No matter what your sports dilemma is, you have to make the decision that is best for you. If you're great at soccer but would rather play football because you think it's more fun, then give the pigskin a go (just make sure it's cool with mom and dad)!
Sports are meant to be fun. If there is a sport you really enjoy but you aren't sure if you can make the team, try out anyway. What's the worst that can happen? If you get cut you can always try another sport. And sports like cross-country and track don't typically cut participants from the team. You can still participate even if you're not on the meet squad.
Every Now and Then There's an "I" in Team
Some sports, like lacrosse or field hockey, require every person on the field to be on the same page. Sure, certain people stand out more than others but superstars don't necessarily make a good team!
You Aren’t Under Contract!
Sports like tennis, track and field, cross-country, swimming, gymnastics, and wrestling are all sports where individual performances are tallied into team scores. Of course there are exceptions, like relays in track and swimming, but for the most part it's possible to win a solo event in these sports and still have your team lose or vice-versa.
No one knows you better than you do. Maybe you enjoy the spotlight. Maybe you get annoyed by the way teammates act when they are über-competitive. Or maybe you just don't like competing with friends for a spot in the starting lineup. For whatever reason, team sports might not be your thing — and that’s fine. Luckily, there are many individualized sports to choose from.
If Your School Doesn't Have Your Sport
Some schools are limited in resources — a city school may not have a lot of fields, for example, while a rural school may not have enough students to make up a team for every sport.
If You Don’t Have It, Start It!
A school's geographic region can also play a role. If you live in a climate where it snows from the fall to the spring, your school may not be able to participate in a lot of outdoor sports.
If your school doesn't have your sport, don't let it get you down. You can always try out for a different sport during the same season or look into whether your local town has a recreational league that you can join.
If Organized Sports Aren't Your Thing
Many people are attracted to the competition and popularity that can come with team sports. Others love the camaraderie and unity that are present in a team atmosphere. But for some people, teams are just frustrating and another form of cliques. If you're not the biggest fan of organized sports, where you have to follow someone else's schedule and rules, many other fun and exciting options are out there for you.
You might already have an exercise routine or activity you like to do in your free time, but if you're looking for something that will both keep you busy and allow you to blow off steam, try some of these activities:
Stuff to Bring Hiking and Biking
Climb to the top. If you scaled trees and walls when you were younger, then the perfect activity for you is rock climbing. Rock climbing offers participants one of the best all-around workouts possible. As a rock climber, you work your hands, arms, shoulders, back, stomach, legs, and feet — ALL AT ONCE!
Take a hike (yes, you can bring your bike)! Ever wonder what kinds of cool things are waiting on those nature trails not too far from your house? Why not find out? While you're at it, you'll get a good workout. Hiking and trail biking are two great ways to learn about nature while still getting that heart rate up. Even if you are just going to a local trail, always bring at least one other person along in case something happens. If you're going for an intense multi-day hike, you should bring someone who is experienced and trained in hiking.
Water world … starring: YOU! The water is the perfect place to give yourself new challenges. There are plenty of water activities for all levels of difficulty and energy. Besides swimming, try canoeing, kayaking, fishing, rowing, sailing, wakeboarding, water skiing, windsurfing, and, if you're feeling particularly daring, surfing.
Find your inner self. Many activities can strengthen you physically and mentally. Workouts like yoga, Pilates, and T'ai Chi can be relaxing and taxing all at once.
* Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition to the physical benefits, many people who practice yoga say that it reduces anxiety and stress and improves mental clarity.
* Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. Pilates also increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do Pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.
* T’ai chi is an ancient Chinese martial art form that is great for improving flexibility and strengthening your legs, abdominal or core muscles, and arms.
Make Sure to Take an Off-Season — But Not a Season Off!
Whether you choose one sport or three, make sure you give yourself a break from intense competition with some cross-training activities. Through cross-training you can take a rest from your sport or sports while still getting a workout and staying in shape.
benefits Of Strength Training
Two examples of cross-training are swimming and cycling. They not only help build cardiovascular strength, but also help in muscle growth. Swimming can really help tone your upper body, while cycling strengthens your upper legs.
You can also try outdoor bike rides and runs on nice days, stopping periodically to do sit-ups and push-ups. These simple exercises can work and tone your core muscles.
That time between seasons is also the perfect opportunity to get into a strength-training routine. Before starting strength training, consult your doctor and school's strength and conditioning coach. Your doc will be able to give you health clearance to participate in the different types of physical activities, and your strength coach can come up with a workout to help you prepare for your specific sports.
Read More ..
In just a month the twins will be high school freshmen and neither can figure out which sport to try out for in the fall. Corey is deciding between football, soccer, and cross-country. Angie is debating whether to try her hand at a sport she has never played, like field hockey, or go with one she knows, like soccer or cross-country. They're facing a dilemma a lot of teens face — which sports to play and which sports to give up.
So Many Sports, Only One You!
When Most Organized Sports Land on the School Calenda
For some people, choosing which sports to pursue throughout high school is hard because they have never really played an organized sport before and aren't sure what they'll most enjoy. For others it's a tough decision because their friends don't like to play the same sports.
No matter what your sports dilemma is, you have to make the decision that is best for you. If you're great at soccer but would rather play football because you think it's more fun, then give the pigskin a go (just make sure it's cool with mom and dad)!
Sports are meant to be fun. If there is a sport you really enjoy but you aren't sure if you can make the team, try out anyway. What's the worst that can happen? If you get cut you can always try another sport. And sports like cross-country and track don't typically cut participants from the team. You can still participate even if you're not on the meet squad.
Every Now and Then There's an "I" in Team
Some sports, like lacrosse or field hockey, require every person on the field to be on the same page. Sure, certain people stand out more than others but superstars don't necessarily make a good team!
You Aren’t Under Contract!
Sports like tennis, track and field, cross-country, swimming, gymnastics, and wrestling are all sports where individual performances are tallied into team scores. Of course there are exceptions, like relays in track and swimming, but for the most part it's possible to win a solo event in these sports and still have your team lose or vice-versa.
No one knows you better than you do. Maybe you enjoy the spotlight. Maybe you get annoyed by the way teammates act when they are über-competitive. Or maybe you just don't like competing with friends for a spot in the starting lineup. For whatever reason, team sports might not be your thing — and that’s fine. Luckily, there are many individualized sports to choose from.
If Your School Doesn't Have Your Sport
Some schools are limited in resources — a city school may not have a lot of fields, for example, while a rural school may not have enough students to make up a team for every sport.
If You Don’t Have It, Start It!
A school's geographic region can also play a role. If you live in a climate where it snows from the fall to the spring, your school may not be able to participate in a lot of outdoor sports.
If your school doesn't have your sport, don't let it get you down. You can always try out for a different sport during the same season or look into whether your local town has a recreational league that you can join.
If Organized Sports Aren't Your Thing
Many people are attracted to the competition and popularity that can come with team sports. Others love the camaraderie and unity that are present in a team atmosphere. But for some people, teams are just frustrating and another form of cliques. If you're not the biggest fan of organized sports, where you have to follow someone else's schedule and rules, many other fun and exciting options are out there for you.
You might already have an exercise routine or activity you like to do in your free time, but if you're looking for something that will both keep you busy and allow you to blow off steam, try some of these activities:
Stuff to Bring Hiking and Biking
Climb to the top. If you scaled trees and walls when you were younger, then the perfect activity for you is rock climbing. Rock climbing offers participants one of the best all-around workouts possible. As a rock climber, you work your hands, arms, shoulders, back, stomach, legs, and feet — ALL AT ONCE!
Take a hike (yes, you can bring your bike)! Ever wonder what kinds of cool things are waiting on those nature trails not too far from your house? Why not find out? While you're at it, you'll get a good workout. Hiking and trail biking are two great ways to learn about nature while still getting that heart rate up. Even if you are just going to a local trail, always bring at least one other person along in case something happens. If you're going for an intense multi-day hike, you should bring someone who is experienced and trained in hiking.
Water world … starring: YOU! The water is the perfect place to give yourself new challenges. There are plenty of water activities for all levels of difficulty and energy. Besides swimming, try canoeing, kayaking, fishing, rowing, sailing, wakeboarding, water skiing, windsurfing, and, if you're feeling particularly daring, surfing.
Find your inner self. Many activities can strengthen you physically and mentally. Workouts like yoga, Pilates, and T'ai Chi can be relaxing and taxing all at once.
* Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition to the physical benefits, many people who practice yoga say that it reduces anxiety and stress and improves mental clarity.
* Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. Pilates also increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do Pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.
* T’ai chi is an ancient Chinese martial art form that is great for improving flexibility and strengthening your legs, abdominal or core muscles, and arms.
Make Sure to Take an Off-Season — But Not a Season Off!
Whether you choose one sport or three, make sure you give yourself a break from intense competition with some cross-training activities. Through cross-training you can take a rest from your sport or sports while still getting a workout and staying in shape.
benefits Of Strength Training
Two examples of cross-training are swimming and cycling. They not only help build cardiovascular strength, but also help in muscle growth. Swimming can really help tone your upper body, while cycling strengthens your upper legs.
You can also try outdoor bike rides and runs on nice days, stopping periodically to do sit-ups and push-ups. These simple exercises can work and tone your core muscles.
That time between seasons is also the perfect opportunity to get into a strength-training routine. Before starting strength training, consult your doctor and school's strength and conditioning coach. Your doc will be able to give you health clearance to participate in the different types of physical activities, and your strength coach can come up with a workout to help you prepare for your specific sports.
Read More ..
Bursitis
What Is Bursitis?
From your head down to your big toes, your body has lots of differently shaped and sized joints. Many have something in common near the area of the joint — a customized fluid sac that provides cushioning for movement and pressure. These small cushions are known as bursae (a single one is called a bursa).
If a bursa becomes irritated, either by a direct hit or from a nearby joint repeating the same movement (like a tennis serve), then bursitis can occur. People can also get bursitis when the body has to change its balance or movement to adapt to differences; for example, if a person has one leg that's longer than the other.
Where Does Bursitis Occur?
Bursitis, especially in teens, is often likely to happen because of sports-related injuries, usually from repeated use of a particular joint or trauma from a direct hit in a contact sport. It's not only sporty types who get bursitis, though. It can sometimes be caused by other problems, such as arthritis or a bacterial infection of the bursa.
Here are some of the areas in which teens most commonly get bursitis:
* Elbow. Because the elbow is an essential part of many activities, like throwing a ball or swinging a tennis racket, elbow bursitis is one of the most common types of bursitis in teens.
* Knee. Bursitis in the knee can be the result of falling directly on the knee or any activity that requires long periods of kneeling.
* Hip. Bursitis of the hip is often associated with running injuries.
* Shoulder. Bursitis of the shoulder can be the result of something as simple as an awkward fall or as complicated as a rotator cuff injury (the rotator cuff keeps the shoulder secure).
* Ankle. Someone who goes overboard jumping, running, or walking can get ankle bursitis. Just wearing the wrong type of shoes for a particular activity can lead to ankle bursitis.
How to Detect Bursitis
Bursitis can cause a number of different symptoms:
* Pain and sensitivity in or around a joint. This is the most common and obvious sign that a person may have bursitis.
* Difficulty moving the affected joint. This happens because the bursa has swollen and made it tough to move the joint properly.
* Reddening of the skin. The inflamed bursa may cause the skin around the joint to change color.
* Burning. The irritated bursa can cause the skin to sting and feel warmer than usual.
How to Treat Bursitis
In most cases, you will probably be able to treat bursitis at home.
The key part of at-home treatment, as with many injuries, is rest. Besides resting the affected joint or region, to help get rid of bursitis try:
* Ice ice, baby. Ice should be used on the bursitis while the inflamed area is still warm to the touch. Ice can be applied several times a day for up to 20 minutes. Icing the area will also help to lessen the swelling that can occur with bursitis.
* The heat is on. Putting heat on the joint when it is no longer warm to the touch can reduce the pain. As with ice, don't apply heat for more than 20 minutes at a time.
* Elevation. Raising a joint that is swollen for any reason can help to reduce swelling. That goes for bursitis, too. If possible, elevate the affected joint so it is above the level of the heart.
* Under pressure. Avoid placing pressure on the joint. This will aggravate bursitis rather than help it to heal.
* Just like a pill. Anti-inflammatory drugs like ibuprofen may help.
Avoiding Bursitis
Bursitis is often the result of a hard impact on a joint or overworking a joint, and sometimes these injuries are unavoidable. But there are some steps you can take to avoid getting bursitis:
* Stay in shape. Working out regularly strengthens muscles and joints, which helps protect against bursitis.
* Don’t overdo it. Too much of anything can be bad, and the same goes for overworking joints.
* Start and stop workouts properly. One of the best ways to prevent bursitis is by working out properly. Warming up and cooling down are essential parts of working out and should never be skipped. Gradually starting and stopping your workout is less stressful for your joints and body.
* Stretch it out. Stretching not only helps improve flexibility but it is also useful in preventing bursitis.
* Mix it up. Whether you're rotating exercises while lifting weights or just taking a breather from a strenuous activity, your joints will thank you.
* Better padded than sorry. Use cushions on wooden or metal chairs and kneepads when kneeling on hardwood or concrete floors to help reduce the risk of developing bursitis. Also avoid putting extreme amounts of pressure or weight directly on joints.
* Keep it moving. Don't stay planted on your butt, knees, or other joints for long periods of time. Even if it's for a few minutes, get up and move around.
If you realize that a particular activity causes you to get bursitis, stop doing it and talk to your doctor or coach about safer methods.
Be on the lookout for bursitis if you participate in a sport. The best way to avoid it is by using the proper techniques and equipment. If your bursitis was caused by something like ill-fitting shoes or other equipment, replace that equipment with something that fits you better.
Read More ..
From your head down to your big toes, your body has lots of differently shaped and sized joints. Many have something in common near the area of the joint — a customized fluid sac that provides cushioning for movement and pressure. These small cushions are known as bursae (a single one is called a bursa).
If a bursa becomes irritated, either by a direct hit or from a nearby joint repeating the same movement (like a tennis serve), then bursitis can occur. People can also get bursitis when the body has to change its balance or movement to adapt to differences; for example, if a person has one leg that's longer than the other.
Where Does Bursitis Occur?
Bursitis, especially in teens, is often likely to happen because of sports-related injuries, usually from repeated use of a particular joint or trauma from a direct hit in a contact sport. It's not only sporty types who get bursitis, though. It can sometimes be caused by other problems, such as arthritis or a bacterial infection of the bursa.
Here are some of the areas in which teens most commonly get bursitis:
* Elbow. Because the elbow is an essential part of many activities, like throwing a ball or swinging a tennis racket, elbow bursitis is one of the most common types of bursitis in teens.
* Knee. Bursitis in the knee can be the result of falling directly on the knee or any activity that requires long periods of kneeling.
* Hip. Bursitis of the hip is often associated with running injuries.
* Shoulder. Bursitis of the shoulder can be the result of something as simple as an awkward fall or as complicated as a rotator cuff injury (the rotator cuff keeps the shoulder secure).
* Ankle. Someone who goes overboard jumping, running, or walking can get ankle bursitis. Just wearing the wrong type of shoes for a particular activity can lead to ankle bursitis.
How to Detect Bursitis
Bursitis can cause a number of different symptoms:
* Pain and sensitivity in or around a joint. This is the most common and obvious sign that a person may have bursitis.
* Difficulty moving the affected joint. This happens because the bursa has swollen and made it tough to move the joint properly.
* Reddening of the skin. The inflamed bursa may cause the skin around the joint to change color.
* Burning. The irritated bursa can cause the skin to sting and feel warmer than usual.
How to Treat Bursitis
In most cases, you will probably be able to treat bursitis at home.
The key part of at-home treatment, as with many injuries, is rest. Besides resting the affected joint or region, to help get rid of bursitis try:
* Ice ice, baby. Ice should be used on the bursitis while the inflamed area is still warm to the touch. Ice can be applied several times a day for up to 20 minutes. Icing the area will also help to lessen the swelling that can occur with bursitis.
* The heat is on. Putting heat on the joint when it is no longer warm to the touch can reduce the pain. As with ice, don't apply heat for more than 20 minutes at a time.
* Elevation. Raising a joint that is swollen for any reason can help to reduce swelling. That goes for bursitis, too. If possible, elevate the affected joint so it is above the level of the heart.
* Under pressure. Avoid placing pressure on the joint. This will aggravate bursitis rather than help it to heal.
* Just like a pill. Anti-inflammatory drugs like ibuprofen may help.
Avoiding Bursitis
Bursitis is often the result of a hard impact on a joint or overworking a joint, and sometimes these injuries are unavoidable. But there are some steps you can take to avoid getting bursitis:
* Stay in shape. Working out regularly strengthens muscles and joints, which helps protect against bursitis.
* Don’t overdo it. Too much of anything can be bad, and the same goes for overworking joints.
* Start and stop workouts properly. One of the best ways to prevent bursitis is by working out properly. Warming up and cooling down are essential parts of working out and should never be skipped. Gradually starting and stopping your workout is less stressful for your joints and body.
* Stretch it out. Stretching not only helps improve flexibility but it is also useful in preventing bursitis.
* Mix it up. Whether you're rotating exercises while lifting weights or just taking a breather from a strenuous activity, your joints will thank you.
* Better padded than sorry. Use cushions on wooden or metal chairs and kneepads when kneeling on hardwood or concrete floors to help reduce the risk of developing bursitis. Also avoid putting extreme amounts of pressure or weight directly on joints.
* Keep it moving. Don't stay planted on your butt, knees, or other joints for long periods of time. Even if it's for a few minutes, get up and move around.
If you realize that a particular activity causes you to get bursitis, stop doing it and talk to your doctor or coach about safer methods.
Be on the lookout for bursitis if you participate in a sport. The best way to avoid it is by using the proper techniques and equipment. If your bursitis was caused by something like ill-fitting shoes or other equipment, replace that equipment with something that fits you better.
Read More ..
5 Facts About Goal Setting
These practical tips on goal setting can help make it easier to set and reach goals:
1. Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.
# It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.
# Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.
# Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.
# Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.
Read More ..
1. Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.
# It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.
# Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.
# Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.
# Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.
Read More ..
Sunday, January 11, 2009
Why Am I in such a Bad Mood?
Do you ever find yourself getting really irritable for almost no reason? Or suddenly feeling down without knowing why? Going from sadness to anger to joy in a matter of minutes can make many teens feel as though they're losing their grip. But why is the feeling of being on an emotional roller coaster so common among teens?
Dealing with constant change and pressure is part of the answer. Maybe you're starting a new school and not able to see old friends as much. Getting good grades or wanting to be better in sports or other activities can be a concern for many teens. It might feel as though there just isn't enough time to do everything.
Being a teen means struggling with identity and self-image. Being accepted by friends feels extremely important. Teens also may notice, for the first time, a sense of distance from parents and family. You may feel you want to be on your own and make your own decisions, but it can also seem overwhelming and even a bit lonely at times. As fun and exciting as this time is, it also can be a time of confusion and conflict. It can take a while for teens — and their families — to feel comfortable with the transition between childhood and adulthood.
Another important cause for mood swings is biology. When puberty begins, the body starts producing sex hormones. These hormones — estrogen and progesterone in girls and testosterone in guys — cause physical changes in the body. But in some people, they also seem to cause emotional changes — the ups and downs that sometimes feel out of control.
Understanding that almost everyone goes through mood swings during their teen years might make them easier to handle.
When It's More Than Just a Mood
Feeling irritable or short-tempered can be signs of depression. So can feelings of boredom or hopelessness.
Many people think of depression as feeling sad, but depression can also bring feelings of moodiness, impatience, anger, or even just not caring. When depression gets in the way of enjoying life or dealing with others, that's a sign you need to do something about it, like talking to a counselor or therapist who can help you deal with it. Also, if you ever feel like hurting yourself, that's more than just a bad mood and you need to tell someone.
Taking Control
Here are some things you can do that might make those bad moods a bit easier to handle:
Recognize you're not alone. Although not every teen experiences mood changes to the same degree, they are common.
Catch your breath. Or count to 10. Or do something that lets you settle down for a few moments, especially if you're feeling angry or irritable. Try to look at the situation from the point of view of a wise observer.
Talk to people you trust. Friends can help each other by realizing that they're not alone in their feelings. Talking to parents is important, too. Parents can share their own experiences dealing with bad moods. Plus, they'll appreciate it if you try to explain how you feel instead of just slamming a door. Teachers and counselors are often good resources, and a doctor can help sort through questions about development. Keeping feelings inside can make them seem much worse.
Exercise. Regular exercise produces more beta-endorphin, a hormone that controls stress and improves mood. Go for a run, play some tennis, ride your bike, or punch a punching bag.
Get enough sleep. Though it can be hard to find enough time, getting adequate rest is very important. Being tired can lead to more sadness and irritability.
Create. Get involved in some sort of project, like starting a journal or diary, building something out of wood, or starting an art or music piece. Writing can help you organize and express your thoughts and feelings and will make things more manageable. Don't worry about grammar, spelling, or punctuation; the important thing is just to get your thoughts on paper. Do the same thing with paint, sculpture, music, or other art forms. Put your feelings into your artwork.
Cry. There's nothing wrong with crying; in fact, it often makes a person feel better. However, if you find that you are sad, irritable, bored, or hopeless much of the time, or if you just can't seem to shake the blues, you might be depressed and need help from a counselor or doctor. If you're feeling stressed or angry a lot of the time, getting help could be very useful for you.
Wait. Just as you can get into a bad mood for what seems like no reason at times, that mood can also pass. If your negative mood sticks around too long, though — or if it's interfering with the way you deal with friends, parents, school, or activities — then you may want to talk to a school counselor, parent, or therapist about what you can do to feel better.
Read More ..
Dealing with constant change and pressure is part of the answer. Maybe you're starting a new school and not able to see old friends as much. Getting good grades or wanting to be better in sports or other activities can be a concern for many teens. It might feel as though there just isn't enough time to do everything.
Being a teen means struggling with identity and self-image. Being accepted by friends feels extremely important. Teens also may notice, for the first time, a sense of distance from parents and family. You may feel you want to be on your own and make your own decisions, but it can also seem overwhelming and even a bit lonely at times. As fun and exciting as this time is, it also can be a time of confusion and conflict. It can take a while for teens — and their families — to feel comfortable with the transition between childhood and adulthood.
Another important cause for mood swings is biology. When puberty begins, the body starts producing sex hormones. These hormones — estrogen and progesterone in girls and testosterone in guys — cause physical changes in the body. But in some people, they also seem to cause emotional changes — the ups and downs that sometimes feel out of control.
Understanding that almost everyone goes through mood swings during their teen years might make them easier to handle.
When It's More Than Just a Mood
Feeling irritable or short-tempered can be signs of depression. So can feelings of boredom or hopelessness.
Many people think of depression as feeling sad, but depression can also bring feelings of moodiness, impatience, anger, or even just not caring. When depression gets in the way of enjoying life or dealing with others, that's a sign you need to do something about it, like talking to a counselor or therapist who can help you deal with it. Also, if you ever feel like hurting yourself, that's more than just a bad mood and you need to tell someone.
Taking Control
Here are some things you can do that might make those bad moods a bit easier to handle:
Recognize you're not alone. Although not every teen experiences mood changes to the same degree, they are common.
Catch your breath. Or count to 10. Or do something that lets you settle down for a few moments, especially if you're feeling angry or irritable. Try to look at the situation from the point of view of a wise observer.
Talk to people you trust. Friends can help each other by realizing that they're not alone in their feelings. Talking to parents is important, too. Parents can share their own experiences dealing with bad moods. Plus, they'll appreciate it if you try to explain how you feel instead of just slamming a door. Teachers and counselors are often good resources, and a doctor can help sort through questions about development. Keeping feelings inside can make them seem much worse.
Exercise. Regular exercise produces more beta-endorphin, a hormone that controls stress and improves mood. Go for a run, play some tennis, ride your bike, or punch a punching bag.
Get enough sleep. Though it can be hard to find enough time, getting adequate rest is very important. Being tired can lead to more sadness and irritability.
Create. Get involved in some sort of project, like starting a journal or diary, building something out of wood, or starting an art or music piece. Writing can help you organize and express your thoughts and feelings and will make things more manageable. Don't worry about grammar, spelling, or punctuation; the important thing is just to get your thoughts on paper. Do the same thing with paint, sculpture, music, or other art forms. Put your feelings into your artwork.
Cry. There's nothing wrong with crying; in fact, it often makes a person feel better. However, if you find that you are sad, irritable, bored, or hopeless much of the time, or if you just can't seem to shake the blues, you might be depressed and need help from a counselor or doctor. If you're feeling stressed or angry a lot of the time, getting help could be very useful for you.
Wait. Just as you can get into a bad mood for what seems like no reason at times, that mood can also pass. If your negative mood sticks around too long, though — or if it's interfering with the way you deal with friends, parents, school, or activities — then you may want to talk to a school counselor, parent, or therapist about what you can do to feel better.
Read More ..
Fears and Phobia
The roller coaster hesitates for a split second at the peak of its steep track after a long, slow climb. You know what's about to happen — and there's no way to avoid it now. It's time to hang onto the handrail, palms sweating, heart racing, and brace yourself for the wild ride down.
What Is Fear?
Fear is one of the most basic human emotions. It is programmed into the nervous system and works like an instinct. From the time we're infants, we are equipped with the survival instincts necessary to respond with fear when we sense danger or feel unsafe.
Fear helps protect us. It makes us alert to danger and prepares us to deal with it. Feeling afraid is very natural — and helpful — in some situations. Fear can be like a warning, a signal that cautions us to be careful.
Like all emotions, fear can be mild, medium, or intense, depending on the situation and the person. A feeing of fear can be brief or it can last longer.
How Fear Works
When we sense danger, the brain reacts instantly, sending signals that activate the nervous system. This causes physical responses, such as a faster heartbeat, rapid breathing, and an increase in blood pressure. Blood pumps to our large muscle groups to prepare the body for physical action (such as running or fighting). Skin sweats to keep the body cool. Some people might notice sensations in the stomach, head, chest, legs, or hands. These physical sensations of fear can be mild or strong.
This response is known as "fight or flight" because that is exactly what the body is preparing itself to do: fight off the danger or run fast to get away. The body stays in this state of fight–flight until the brain receives an "all clear" message and turns off the response.
Sometimes fear is triggered by something that is startling or unexpected (like a loud noise), even if it's not actually dangerous. That's because the fear reaction is activated instantly — a few seconds faster than the thinking part of the brain can process or evaluate what's happening. As soon as the brain gets enough information to realize there's no danger ("Oh, it's just a balloon bursting — whew!"), it turns off the fear reaction. All this can happen in seconds.
Fears People Have
Fear is the word we use to describe our emotional reaction to something that seems dangerous. But the word "fear" is used in another way, too: to name something a person often feels afraid of.
People fear things or situations that make them feel unsafe or unsure. For instance, someone who isn't a strong swimmer might have a fear of deep water. In this case, the fear is helpful because it cautions the person to stay safe. A person could overcome this fear by learning how to swim safely.
A fear can be healthy if it cautions a person to stay safe around something that could be dangerous. But sometimes a fear is unnecessary and causes more caution than the situation calls for.
Many people have a fear of public speaking. Whether it's giving a report in class, speaking at an assembly, or reciting lines in the school play, speaking in front of others is one of the most common fears people have.
People tend to avoid the situations or things they fear. But this doesn't help them overcome fear — in fact, it can be the reverse. Avoiding something scary reinforces a fear and keeps it strong.
People can overcome unnecessary fears by giving themselves the chance to learn about and gradually get used to the thing or situation they're afraid of. For example, people who fly despite a fear of flying can become used to unfamiliar sensations like takeoff or turbulence. They learn what to expect and have a chance to watch what others do to relax and enjoy the flight. Gradually (and safely) facing fear helps a person to overcome it.
Fears During Childhood
Certain fears are normal during childhood. That's because fear can be a natural reaction to feeling unsure and vulnerable — and much of what children experience is new and unfamiliar.
Young kids often have fears of the dark, being alone, strangers, monsters, or other scary imaginary creatures. School-aged children might be afraid when it's stormy or at a first sleepover. As they grow and learn, with the support of adults, most kids are able to slowly conquer these fears and outgrow them.
Some kids are more sensitive to fears and may have a tough time overcoming them. When fears last beyond the expected age, it might be a sign that someone is overly fearful, worried, or anxious. People whose fears are too intense or last too long might need help and support to overcome them.
Phobias
A phobia is an intense fear reaction to a particular thing or a situation. With a phobia, the fear is out of proportion to the potential danger. But to the person with the phobia, the danger feels real because the fear is so very strong.
Phobias cause people to worry about, dread, feel upset by, and avoid the things or situations they fear because the physical sensations of fear can be so intense. So having a phobia can interfere with someone's normal activities. A person with a phobia of dogs might feel afraid to walk to school in case he or she sees a dog on the way. Someone with an elevator phobia might avoid a field trip if it involves going on an elevator.
A girl with a phobia of thunderstorms might be afraid to go to school if the weather forecast predicts a storm. She might feel terrible distress and fear when the sky turns cloudy. A guy with social phobia experiences intense fear of public speaking or interacting, and may be afraid to answer questions in class, give a report, or speak to classmates in the lunchroom.
It can be exhausting and upsetting to feel the intense fear that goes with having a phobia. It can be disappointing to miss out on opportunities because fear is holding you back. And it can be confusing and embarrassing to feel afraid of things that others seem to have no problem with.
Sometimes, people get teased about their fears. Even if the person doing the teasing doesn't mean to be unkind and unfair, teasing only makes the situation worse.
What Causes Phobias?
Some phobias develop when a person has a scary experience with a particular thing or situation. A tiny brain structure called the amygdala (pronounced: uh-mig-duh-luh), keeps track of experiences that trigger strong emotions. Once a certain thing or situation triggers a strong fear reaction, the amygdala warns the person by triggering a fear reaction every time he or she encounters (or even thinks about) that thing or situation.
Someone might develop a bee phobia after being stung during a particularly scary situation. For that person, looking at a photograph of a bee, seeing a bee from a distance, or even walking near flowers where there could be a bee can all trigger the phobia.
Sometimes, though, there may be no single event that causes a particular phobia. Some people may be more sensitive to fears because of personality traits they are born with, certain genes they've inherited, or situations they've experienced. People who have had strong childhood fears or anxiety may be more likely to have one or more phobias.
Having a phobia isn't a sign of weakness or immaturity. It's a response the brain has learned in an attempt to protect the person. It's as if the brain's alert system triggers a false alarm, generating intense fear that is out of proportion to the situation. Because the fear signal is so intense, the person is convinced the danger is greater than it actually is.
Overcoming Phobias
People can learn to overcome phobias by gradually facing their fears. This is not easy at first. It takes willingness and bravery. Sometimes people need the help of a therapist to guide them through the process.
Overcoming a phobia usually starts with making a long list of the person's fears in least-to-worst order. For example, with a dog phobia, the list might start with the things the person is least afraid of, such as looking at a photo of a dog. It will then work all the way up to worst fears, such as standing next to a person who's petting a dog, petting a dog on a leash, and walking a dog.
Gradually, and with support, the person tries each fear situation on the list — one at a time, starting with the least fear. The person works on each fear until he or she is comfortable. The person takes as long as needed to feel comfortable and isn't forced to do anything.
A therapist could also show a person with a dog phobia how to approach, pet, and walk a dog, and help the person to try it, too. The person may expect terrible things to happen when near a dog. Talking about this can help, too. When people find that what they fear doesn't actually turn out to be true, it can be a great relief.
A therapist might also teach relaxation practices such as specific ways of breathing, muscle relaxation training, or soothing self-talk. These can help people feel comfortable and bold enough to face the fears on their list.
As a person gets used to a feared object or situation, the brain adjusts how it responds and the phobia is overcome.
Often, the hardest part of overcoming a phobia is getting started. Once a person decides to go for it — and gets the right coaching and support — it can be surprising how quickly fear can melt away.
Read More ..
What Is Fear?
Fear is one of the most basic human emotions. It is programmed into the nervous system and works like an instinct. From the time we're infants, we are equipped with the survival instincts necessary to respond with fear when we sense danger or feel unsafe.
Fear helps protect us. It makes us alert to danger and prepares us to deal with it. Feeling afraid is very natural — and helpful — in some situations. Fear can be like a warning, a signal that cautions us to be careful.
Like all emotions, fear can be mild, medium, or intense, depending on the situation and the person. A feeing of fear can be brief or it can last longer.
How Fear Works
When we sense danger, the brain reacts instantly, sending signals that activate the nervous system. This causes physical responses, such as a faster heartbeat, rapid breathing, and an increase in blood pressure. Blood pumps to our large muscle groups to prepare the body for physical action (such as running or fighting). Skin sweats to keep the body cool. Some people might notice sensations in the stomach, head, chest, legs, or hands. These physical sensations of fear can be mild or strong.
This response is known as "fight or flight" because that is exactly what the body is preparing itself to do: fight off the danger or run fast to get away. The body stays in this state of fight–flight until the brain receives an "all clear" message and turns off the response.
Sometimes fear is triggered by something that is startling or unexpected (like a loud noise), even if it's not actually dangerous. That's because the fear reaction is activated instantly — a few seconds faster than the thinking part of the brain can process or evaluate what's happening. As soon as the brain gets enough information to realize there's no danger ("Oh, it's just a balloon bursting — whew!"), it turns off the fear reaction. All this can happen in seconds.
Fears People Have
Fear is the word we use to describe our emotional reaction to something that seems dangerous. But the word "fear" is used in another way, too: to name something a person often feels afraid of.
People fear things or situations that make them feel unsafe or unsure. For instance, someone who isn't a strong swimmer might have a fear of deep water. In this case, the fear is helpful because it cautions the person to stay safe. A person could overcome this fear by learning how to swim safely.
A fear can be healthy if it cautions a person to stay safe around something that could be dangerous. But sometimes a fear is unnecessary and causes more caution than the situation calls for.
Many people have a fear of public speaking. Whether it's giving a report in class, speaking at an assembly, or reciting lines in the school play, speaking in front of others is one of the most common fears people have.
People tend to avoid the situations or things they fear. But this doesn't help them overcome fear — in fact, it can be the reverse. Avoiding something scary reinforces a fear and keeps it strong.
People can overcome unnecessary fears by giving themselves the chance to learn about and gradually get used to the thing or situation they're afraid of. For example, people who fly despite a fear of flying can become used to unfamiliar sensations like takeoff or turbulence. They learn what to expect and have a chance to watch what others do to relax and enjoy the flight. Gradually (and safely) facing fear helps a person to overcome it.
Fears During Childhood
Certain fears are normal during childhood. That's because fear can be a natural reaction to feeling unsure and vulnerable — and much of what children experience is new and unfamiliar.
Young kids often have fears of the dark, being alone, strangers, monsters, or other scary imaginary creatures. School-aged children might be afraid when it's stormy or at a first sleepover. As they grow and learn, with the support of adults, most kids are able to slowly conquer these fears and outgrow them.
Some kids are more sensitive to fears and may have a tough time overcoming them. When fears last beyond the expected age, it might be a sign that someone is overly fearful, worried, or anxious. People whose fears are too intense or last too long might need help and support to overcome them.
Phobias
A phobia is an intense fear reaction to a particular thing or a situation. With a phobia, the fear is out of proportion to the potential danger. But to the person with the phobia, the danger feels real because the fear is so very strong.
Phobias cause people to worry about, dread, feel upset by, and avoid the things or situations they fear because the physical sensations of fear can be so intense. So having a phobia can interfere with someone's normal activities. A person with a phobia of dogs might feel afraid to walk to school in case he or she sees a dog on the way. Someone with an elevator phobia might avoid a field trip if it involves going on an elevator.
A girl with a phobia of thunderstorms might be afraid to go to school if the weather forecast predicts a storm. She might feel terrible distress and fear when the sky turns cloudy. A guy with social phobia experiences intense fear of public speaking or interacting, and may be afraid to answer questions in class, give a report, or speak to classmates in the lunchroom.
It can be exhausting and upsetting to feel the intense fear that goes with having a phobia. It can be disappointing to miss out on opportunities because fear is holding you back. And it can be confusing and embarrassing to feel afraid of things that others seem to have no problem with.
Sometimes, people get teased about their fears. Even if the person doing the teasing doesn't mean to be unkind and unfair, teasing only makes the situation worse.
What Causes Phobias?
Some phobias develop when a person has a scary experience with a particular thing or situation. A tiny brain structure called the amygdala (pronounced: uh-mig-duh-luh), keeps track of experiences that trigger strong emotions. Once a certain thing or situation triggers a strong fear reaction, the amygdala warns the person by triggering a fear reaction every time he or she encounters (or even thinks about) that thing or situation.
Someone might develop a bee phobia after being stung during a particularly scary situation. For that person, looking at a photograph of a bee, seeing a bee from a distance, or even walking near flowers where there could be a bee can all trigger the phobia.
Sometimes, though, there may be no single event that causes a particular phobia. Some people may be more sensitive to fears because of personality traits they are born with, certain genes they've inherited, or situations they've experienced. People who have had strong childhood fears or anxiety may be more likely to have one or more phobias.
Having a phobia isn't a sign of weakness or immaturity. It's a response the brain has learned in an attempt to protect the person. It's as if the brain's alert system triggers a false alarm, generating intense fear that is out of proportion to the situation. Because the fear signal is so intense, the person is convinced the danger is greater than it actually is.
Overcoming Phobias
People can learn to overcome phobias by gradually facing their fears. This is not easy at first. It takes willingness and bravery. Sometimes people need the help of a therapist to guide them through the process.
Overcoming a phobia usually starts with making a long list of the person's fears in least-to-worst order. For example, with a dog phobia, the list might start with the things the person is least afraid of, such as looking at a photo of a dog. It will then work all the way up to worst fears, such as standing next to a person who's petting a dog, petting a dog on a leash, and walking a dog.
Gradually, and with support, the person tries each fear situation on the list — one at a time, starting with the least fear. The person works on each fear until he or she is comfortable. The person takes as long as needed to feel comfortable and isn't forced to do anything.
A therapist could also show a person with a dog phobia how to approach, pet, and walk a dog, and help the person to try it, too. The person may expect terrible things to happen when near a dog. Talking about this can help, too. When people find that what they fear doesn't actually turn out to be true, it can be a great relief.
A therapist might also teach relaxation practices such as specific ways of breathing, muscle relaxation training, or soothing self-talk. These can help people feel comfortable and bold enough to face the fears on their list.
As a person gets used to a feared object or situation, the brain adjusts how it responds and the phobia is overcome.
Often, the hardest part of overcoming a phobia is getting started. Once a person decides to go for it — and gets the right coaching and support — it can be surprising how quickly fear can melt away.
Read More ..
Social Phobia
It's natural to feel self-conscious, nervous, or shy in front of others at times. Anyone can have a racing heart, sweaty palms, or fluttering stomach when trying out for chorus, asking someone on a first date, or giving a class presentation.
Most people manage to get through these moments when they need to. But for some, the anxiety that goes with feeling shy or self-conscious can be extreme. It can seem so unbearable that they might feel too nervous to give answers in class, be unable to make eye contact with classmates in the hallway, or avoid chatting with others at the lunch table.
When people feel so self-conscious and anxious that it prevents them from speaking up or socializing most of the time, it's probably more than shyness. It may be an anxiety condition called social phobia.
What Is Social Phobia?
Social phobia (also sometimes called social anxiety) is a type of anxiety problem. Extreme feelings of shyness and self-consciousness build into a powerful fear. As a result, a person feels uncomfortable participating in everyday social situations.
People with social phobia can usually interact easily with family and a few close friends. But meeting new people, talking in a group, or speaking in public can cause their extreme shyness to kick in.
With social phobia, a person's extreme shyness, self-consciousness, and fears of embarrassment get in the way of life. Instead of enjoying social activities, people with social phobia might dread them — and avoid some of them altogether.
The Fear Reaction
Like other phobias, social phobia is a fear reaction to something that isn't actually dangerous — although the body and mind react as if the danger is real. This means that the person feels physical sensations of fear, like a faster heartbeat and breathing. These are part of the body's fight–flight response. They're caused by a rush of adrenaline and other chemicals that prepare the body to either fight or make a quick getaway.
This biological mechanism kicks in when we feel afraid. It's a built-in nervous system response that alerts people to danger so they can protect themselves. With social phobia, this response gets activated too frequently, too strongly, and in situations where it's out of place. Because the physical sensations that go with the response are real — and sometimes quite strong — the danger seems real, too. So the person will react by freezing up, and will feel unable to interact.
As the body experiences these physical sensations, the mind goes through emotions like feeling afraid or nervous.
People with social phobia tend to interpret these sensations and emotions in a way that leads them to avoid the situation ("Uh-oh, my heart's pounding, this must be dangerous — I'd better not do it!"). Someone else might interpret the same physical sensations of nervousness a different way ("OK, that's just my heart beating fast. It's me getting nervous because it's almost my turn to speak. It happens every time. No big deal.").
What Are People With Social Phobia Afraid Of?
With social phobia, a person's fears and concerns are focused on their social performance — whether it's a major class presentation or small talk at the lockers.
People with social phobia tend to feel self-conscious and uncomfortable about being noticed or judged by others. They're more sensitive to fears that they'll be embarrassed, look foolish, make a mistake, or be criticized or laughed at. No one wants to experience these things. But most people don't really spend much time worrying about it.
How Social Phobia Can Affect Someone's Life
With social phobia, thoughts and fears about what others think get exaggerated in someone's mind. The person starts to focus on the embarrassing things that could happen, instead of the good things. This makes a situation seem much worse than it is, and influences a person to avoid it.
Some of the ways social phobia can affect someone's life include:
Feeling lonely or disappointed over missed opportunities for friendship and fun. Social phobia might prevent someone from chatting with friends in the lunchroom, joining an after-school club, going to a party, or asking someone on a date.
Not getting the most out of school. Social phobia might keep a person from volunteering an answer in class, reading aloud, or giving a presentation. Someone with social phobia might feel too nervous to ask a question in class or go to a teacher for help.
Missing a chance to share their talents and learn new skills. Social phobia might prevent someone from auditioning for the school play, being in the talent show, trying out for a team, or joining in a service project. Social phobia not only prevents people from trying new things. It also prevents them from making the normal, everyday mistakes that help people improve their skills still further.
Selective Mutism
Some kids and teens are so extremely shy and so fearful about talking to others, that they don't speak at all to certain people (such as a teacher or students they don't know) or in certain places (like at someone else's house). This form of social phobia is sometimes called selective mutism.
People with selective mutism can talk. They have completely normal conversations with the people they're comfortable with or in certain places. But other situations cause them such extreme anxiety that they may not be able to bring themselves to talk at all.
Some people might mistake their silence for a stuck-up attitude or rudeness. But with selective mutism and social phobia, silence stems from feeling uncomfortable and afraid, not from being uncooperative, disrespectful, or rude.
Why Do Some People Develop Social Phobia?
Kids, teens, and adults can have social phobia. Most of the time, it starts when a person is young. Like other anxiety-based problems, social phobia develops because of a combination of three factors:
A person's biological makeup. Social phobia could be partly due to the genes and temperament a person inherits. Inherited genetic traits from parents and other relatives can influence how the brain senses and regulates anxiety, shyness, nervousness, and stress reactions. Likewise, some people are born with a shy temperament and tend to be cautious and sensitive in new situations and prefer what's familiar. Most people who develop social phobia have always had a shy temperament.
Not everyone with a shy temperament develops social phobia (in fact, most don't). It's the same with genes. But people who inherit these traits do have an increased chance of developing social phobia.
Behaviors learned from role models (especially parents). A person's naturally shy temperament can be influenced by what he or she learns from role models. If parents or others react by overprotecting a child who is shy, the child won't have a chance to get used to new situations and new people. Over time, shyness can build into social phobia.
Shy parents might also unintentionally set an example by avoiding certain social interactions. A shy child who watches this learns that socializing is uncomfortable, distressing, and something to avoid.
Life events and experiences. If people born with a cautious nature have stressful experiences, it can make them even more cautious and shy. Feeing pressured to interact in ways they don't feel ready for, being criticized or humiliated, or having other fears and worries can make it more likely for a shy or fearful person to develop social anxiety.
People who constantly receive critical or disapproving reactions may grow to expect that others will judge them negatively. Being teased or bullied will make people who are already shy likely to retreat into their shells even more. They'll be scared of making a mistake or disappointing someone, and will be more sensitive to criticism.
The good news is that the effect of these negative experiences can be turned around with some focused slow-but-steady effort. Fear can be learned. And it can also be unlearned, too.
Dealing With Social Phobia
People with social phobia can learn to manage fear, develop confidence and coping skills, and stop avoiding things that make them anxious. But it's not always easy. Overcoming social phobia means getting up the courage it takes to go beyond what's comfortable, little by little.
Here's who can support and guide people in overcoming social phobia:
Therapists can help people recognize the physical sensations caused by fight–flight and teach them to interpret these sensations more accurately. Therapists can help people create a plan for facing social fears one by one, and help them build the skills and confidence to do it. This includes practicing new behaviors. Sometimes, but not always, medications that reduce anxiety are used as part of the treatment for social phobia.
Family or friends are especially important for people who are dealing with social phobia. The right support from a few key people can help those with social phobia gather the courage to go outside their comfort zone and try something new.
Putdowns, lectures, criticisms, and demands to change don't help — and just make a person feel bad. Having social phobia isn't a person's fault and isn't something anyone chooses. Instead, friends and family can encourage people with social phobia to pick a small goal to aim for, remind them to go for it, and be there when they might feel discouraged. Good friends and family are there to celebrate each small success along the way.
Overcoming Social Phobia
Dealing with social phobia takes patience, courage to face fears and try new things, and the willingness to practice. It takes a commitment to go forward rather than back away when feeling shy.
Little by little, someone who decides to deal with extreme shyness can learn to be more comfortable. Each small step forward helps build enough confidence to take the next small step. As shyness and fears begin to melt, confidence and positive feelings build. Pretty soon, the person is thinking less about what might feel uncomfortable and more about what might be fun.
Read More ..
Most people manage to get through these moments when they need to. But for some, the anxiety that goes with feeling shy or self-conscious can be extreme. It can seem so unbearable that they might feel too nervous to give answers in class, be unable to make eye contact with classmates in the hallway, or avoid chatting with others at the lunch table.
When people feel so self-conscious and anxious that it prevents them from speaking up or socializing most of the time, it's probably more than shyness. It may be an anxiety condition called social phobia.
What Is Social Phobia?
Social phobia (also sometimes called social anxiety) is a type of anxiety problem. Extreme feelings of shyness and self-consciousness build into a powerful fear. As a result, a person feels uncomfortable participating in everyday social situations.
People with social phobia can usually interact easily with family and a few close friends. But meeting new people, talking in a group, or speaking in public can cause their extreme shyness to kick in.
With social phobia, a person's extreme shyness, self-consciousness, and fears of embarrassment get in the way of life. Instead of enjoying social activities, people with social phobia might dread them — and avoid some of them altogether.
The Fear Reaction
Like other phobias, social phobia is a fear reaction to something that isn't actually dangerous — although the body and mind react as if the danger is real. This means that the person feels physical sensations of fear, like a faster heartbeat and breathing. These are part of the body's fight–flight response. They're caused by a rush of adrenaline and other chemicals that prepare the body to either fight or make a quick getaway.
This biological mechanism kicks in when we feel afraid. It's a built-in nervous system response that alerts people to danger so they can protect themselves. With social phobia, this response gets activated too frequently, too strongly, and in situations where it's out of place. Because the physical sensations that go with the response are real — and sometimes quite strong — the danger seems real, too. So the person will react by freezing up, and will feel unable to interact.
As the body experiences these physical sensations, the mind goes through emotions like feeling afraid or nervous.
People with social phobia tend to interpret these sensations and emotions in a way that leads them to avoid the situation ("Uh-oh, my heart's pounding, this must be dangerous — I'd better not do it!"). Someone else might interpret the same physical sensations of nervousness a different way ("OK, that's just my heart beating fast. It's me getting nervous because it's almost my turn to speak. It happens every time. No big deal.").
What Are People With Social Phobia Afraid Of?
With social phobia, a person's fears and concerns are focused on their social performance — whether it's a major class presentation or small talk at the lockers.
People with social phobia tend to feel self-conscious and uncomfortable about being noticed or judged by others. They're more sensitive to fears that they'll be embarrassed, look foolish, make a mistake, or be criticized or laughed at. No one wants to experience these things. But most people don't really spend much time worrying about it.
How Social Phobia Can Affect Someone's Life
With social phobia, thoughts and fears about what others think get exaggerated in someone's mind. The person starts to focus on the embarrassing things that could happen, instead of the good things. This makes a situation seem much worse than it is, and influences a person to avoid it.
Some of the ways social phobia can affect someone's life include:
Feeling lonely or disappointed over missed opportunities for friendship and fun. Social phobia might prevent someone from chatting with friends in the lunchroom, joining an after-school club, going to a party, or asking someone on a date.
Not getting the most out of school. Social phobia might keep a person from volunteering an answer in class, reading aloud, or giving a presentation. Someone with social phobia might feel too nervous to ask a question in class or go to a teacher for help.
Missing a chance to share their talents and learn new skills. Social phobia might prevent someone from auditioning for the school play, being in the talent show, trying out for a team, or joining in a service project. Social phobia not only prevents people from trying new things. It also prevents them from making the normal, everyday mistakes that help people improve their skills still further.
Selective Mutism
Some kids and teens are so extremely shy and so fearful about talking to others, that they don't speak at all to certain people (such as a teacher or students they don't know) or in certain places (like at someone else's house). This form of social phobia is sometimes called selective mutism.
People with selective mutism can talk. They have completely normal conversations with the people they're comfortable with or in certain places. But other situations cause them such extreme anxiety that they may not be able to bring themselves to talk at all.
Some people might mistake their silence for a stuck-up attitude or rudeness. But with selective mutism and social phobia, silence stems from feeling uncomfortable and afraid, not from being uncooperative, disrespectful, or rude.
Why Do Some People Develop Social Phobia?
Kids, teens, and adults can have social phobia. Most of the time, it starts when a person is young. Like other anxiety-based problems, social phobia develops because of a combination of three factors:
A person's biological makeup. Social phobia could be partly due to the genes and temperament a person inherits. Inherited genetic traits from parents and other relatives can influence how the brain senses and regulates anxiety, shyness, nervousness, and stress reactions. Likewise, some people are born with a shy temperament and tend to be cautious and sensitive in new situations and prefer what's familiar. Most people who develop social phobia have always had a shy temperament.
Not everyone with a shy temperament develops social phobia (in fact, most don't). It's the same with genes. But people who inherit these traits do have an increased chance of developing social phobia.
Behaviors learned from role models (especially parents). A person's naturally shy temperament can be influenced by what he or she learns from role models. If parents or others react by overprotecting a child who is shy, the child won't have a chance to get used to new situations and new people. Over time, shyness can build into social phobia.
Shy parents might also unintentionally set an example by avoiding certain social interactions. A shy child who watches this learns that socializing is uncomfortable, distressing, and something to avoid.
Life events and experiences. If people born with a cautious nature have stressful experiences, it can make them even more cautious and shy. Feeing pressured to interact in ways they don't feel ready for, being criticized or humiliated, or having other fears and worries can make it more likely for a shy or fearful person to develop social anxiety.
People who constantly receive critical or disapproving reactions may grow to expect that others will judge them negatively. Being teased or bullied will make people who are already shy likely to retreat into their shells even more. They'll be scared of making a mistake or disappointing someone, and will be more sensitive to criticism.
The good news is that the effect of these negative experiences can be turned around with some focused slow-but-steady effort. Fear can be learned. And it can also be unlearned, too.
Dealing With Social Phobia
People with social phobia can learn to manage fear, develop confidence and coping skills, and stop avoiding things that make them anxious. But it's not always easy. Overcoming social phobia means getting up the courage it takes to go beyond what's comfortable, little by little.
Here's who can support and guide people in overcoming social phobia:
Therapists can help people recognize the physical sensations caused by fight–flight and teach them to interpret these sensations more accurately. Therapists can help people create a plan for facing social fears one by one, and help them build the skills and confidence to do it. This includes practicing new behaviors. Sometimes, but not always, medications that reduce anxiety are used as part of the treatment for social phobia.
Family or friends are especially important for people who are dealing with social phobia. The right support from a few key people can help those with social phobia gather the courage to go outside their comfort zone and try something new.
Putdowns, lectures, criticisms, and demands to change don't help — and just make a person feel bad. Having social phobia isn't a person's fault and isn't something anyone chooses. Instead, friends and family can encourage people with social phobia to pick a small goal to aim for, remind them to go for it, and be there when they might feel discouraged. Good friends and family are there to celebrate each small success along the way.
Overcoming Social Phobia
Dealing with social phobia takes patience, courage to face fears and try new things, and the willingness to practice. It takes a commitment to go forward rather than back away when feeling shy.
Little by little, someone who decides to deal with extreme shyness can learn to be more comfortable. Each small step forward helps build enough confidence to take the next small step. As shyness and fears begin to melt, confidence and positive feelings build. Pretty soon, the person is thinking less about what might feel uncomfortable and more about what might be fun.
Read More ..
Motivation and The Power of Not Giving Up
Have you ever set a goal for yourself, like getting fit, making honor roll, or being picked for a team? Like lots of people, maybe you started out doing great, but then lost some of that drive and had trouble getting motivated again.
You're Not Alone!
Everyone struggles with staying motivated and reaching their goals. Just look at how many people go on diets, lose weight, and then gain it back again!
The reality is that refocusing, changing, or making a new start on something, no matter how small, is a big deal. But it's not impossible. With the right approach, you can definitely do it.
Getting — and Staying — Motivated
So how do you stay motivated and on track with your goal? It all comes down to good planning, realistic expectations, and a stick-to-it attitude. Here's what you need to do:
First, know your goal. Start by writing down your major goal. Your major goal is the ultimate thing you'd like to see happen. For example, "I want to make honor roll," or "I want to get fit enough to make the cross-country team," or even, "I want to play in the Olympics" are all major goals because they're the final thing the goal setter wants to see happen (obviously, some goals take longer and require more work than others). It's OK to dream big. That's how people accomplish stuff. You just have to remember that the bigger the goal, the more work it takes to get there.
Make it specific. It's easier to plan for and master a specific goal than a vague one. Let's say your goal is to get fit. That's pretty vague. Make it specific by defining what you want to achieve (such as muscle tone and definition or endurance), why you want to get fit, and by when. This helps you make a plan to reach your goal.
Make it realistic. People often abandon their goals because their expectations are unreasonable. Maybe they expect to get ripped abs in weeks rather than months, or to quit smoking easily after years of lighting up.
Let's say you want to run a marathon. If you try to run the entire distance of 26.2 miles tomorrow without any training, you're unlikely to succeed. It takes the average person 4 months of training to run that far! But the bigger risk is that you'll get so bummed out that you'll give up your marathon dreams — and running — altogether.
Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned. Competing on the Olympic ski team is a workable goal if you are 15 and already a star skier. But if you're 18 and only just taking your first lesson, time isn't exactly on your side.
Write it down. Put your specific goal in writing. Then write it down again. And again. Research shows that writing down a goal is part of the mental process of committing to it. Write your goal down every day to keep you focused and remind you how much you want it.
Break it down. Making any change takes self-discipline. You need to pay constant attention so you don't get sidetracked. One way to make this easier is to break a big goal into small steps. For example, let's say you want to run a marathon. If it's February and the marathon is in August, that's a realistic timeframe to prepare. Start by planning to run 2 miles and work up gradually to the distance you need.
Then set specific daily tasks, like eating five servings of fruit and veggies and running a certain amount a day. Put these on a calendar or planner so you can check them off. Ask a coach to help you set doable mini-goals for additional mile amounts and for tasks to improve your performance, such as exercises to build strength and stamina so you'll stay motivated to run farther.
Reaching frequent, smaller goals is something to celebrate. It gives you the confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do. So reward yourself!
Check in with your goal. Now that you've broken your goal down into a series of mini-goals and daily tasks, check in every day.
It helps to write down your small goals in the same way you wrote down your big goal. That way you can track what you need to do, check off tasks as you complete them, and enjoy knowing that you're moving toward your big goal.
As you accomplish a task, check it off on your list. Tell yourself, "Hey, I've run 10 miles, I'm nearly halfway to my goal!" Reward yourself with something you promised yourself when you set your goal. Feel successful — you are! Now think ahead to accomplishing the rest of your goal: "What do I have to do to reach 26 miles? How am I going to make the time to train?"
Writing down specific steps has another advantage: If you're feeling weak on willpower you can look at your list to help you refocus!
Recommit to your goal if you slip up. If you slip up, don't give up. Forgive yourself and make a plan for getting back on track.
Pat yourself on the back for everything you did right. Don't beat yourself up, no matter how far off track you get. Most people slip up when trying to make a change — it's a natural part of the process.
Writing down daily tasks and mini-goals helps here too. By keeping track of things, you'll quickly recognize when you've slipped up, making it easier to refocus and recommit to your goal. So instead of feeling discouraged, you can know exactly where you got off track and why.
What if you keep slipping up? Ask yourself if you're really committed to your goal. If you are, recommit — and put it in writing. The process of writing everything down may also help you discover when you're not really committed to a goal. For example, perhaps you're more in love with the fantasy of being a star athlete than the reality, and there's something else that you'd rather be or do.
View slip-ups as lessons and reminders of why you're trying to make a change. When you mess up, it's not a fault — it's an opportunity to learn something new about yourself. Say your goal is to fight less with your brother or sister. You may learn that it's better to say, "I can't talk about this right now" and take time to calm down when you feel your temper growing out of control.
Keep a stick-to-it attitude. Visualize yourself achieving your goal: a toned you in your prom dress or a successful you scoring the winning soccer goal. Self-visualization helps you keep what you're trying to accomplish in mind. It helps you believe it's possible. You can also call up your mental picture when willpower and motivation are low.
Positive self-talk also boosts your attitude and motivation. Tell yourself, "I deserve to make the honor roll because I've really been working hard" or "I feel great when I swim — I'm doing well on my exercise plan!"
Share with a friend. Another boost is having supportive people around you. Find a running buddy, a quit smoking buddy, or someone else with a similar goal so you can support each other. Having a goal buddy can make all the difference in times when you don't feel motivated — like getting up for that early-morning run.
If you're not getting support from someone when you really need it, you may need to take a break from that friendship and surround yourself with people who want to help you succeed. For instance, if you've been going to your friend's house to study together every Thursday after school, but now your pal is turning on the TV, IMing friends online, or gabbing on the phone and ignoring your pleas to get down to work, it's time to find another study buddy. You can't stay focused on your goal if your friend doesn't share that goal — or, even worse, is trying to hold you back. Seek out others who are on the same path you are and work with them instead.
Don't Give Up!
Ending an unhealthy behavior or creating a new, exciting one is all about taking responsibility for our lives. Finding the motivation to do it isn't necessarily easy, but it is always possible. You can stay motivated by writing down your goals, sticking to your schedule, and reminding yourself of what led you to set your goal in the first place. Change is exciting — we'd all be very bored without it.
Good luck in reaching your goals!
Read More ..
You're Not Alone!
Everyone struggles with staying motivated and reaching their goals. Just look at how many people go on diets, lose weight, and then gain it back again!
The reality is that refocusing, changing, or making a new start on something, no matter how small, is a big deal. But it's not impossible. With the right approach, you can definitely do it.
Getting — and Staying — Motivated
So how do you stay motivated and on track with your goal? It all comes down to good planning, realistic expectations, and a stick-to-it attitude. Here's what you need to do:
First, know your goal. Start by writing down your major goal. Your major goal is the ultimate thing you'd like to see happen. For example, "I want to make honor roll," or "I want to get fit enough to make the cross-country team," or even, "I want to play in the Olympics" are all major goals because they're the final thing the goal setter wants to see happen (obviously, some goals take longer and require more work than others). It's OK to dream big. That's how people accomplish stuff. You just have to remember that the bigger the goal, the more work it takes to get there.
Make it specific. It's easier to plan for and master a specific goal than a vague one. Let's say your goal is to get fit. That's pretty vague. Make it specific by defining what you want to achieve (such as muscle tone and definition or endurance), why you want to get fit, and by when. This helps you make a plan to reach your goal.
Make it realistic. People often abandon their goals because their expectations are unreasonable. Maybe they expect to get ripped abs in weeks rather than months, or to quit smoking easily after years of lighting up.
Let's say you want to run a marathon. If you try to run the entire distance of 26.2 miles tomorrow without any training, you're unlikely to succeed. It takes the average person 4 months of training to run that far! But the bigger risk is that you'll get so bummed out that you'll give up your marathon dreams — and running — altogether.
Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned. Competing on the Olympic ski team is a workable goal if you are 15 and already a star skier. But if you're 18 and only just taking your first lesson, time isn't exactly on your side.
Write it down. Put your specific goal in writing. Then write it down again. And again. Research shows that writing down a goal is part of the mental process of committing to it. Write your goal down every day to keep you focused and remind you how much you want it.
Break it down. Making any change takes self-discipline. You need to pay constant attention so you don't get sidetracked. One way to make this easier is to break a big goal into small steps. For example, let's say you want to run a marathon. If it's February and the marathon is in August, that's a realistic timeframe to prepare. Start by planning to run 2 miles and work up gradually to the distance you need.
Then set specific daily tasks, like eating five servings of fruit and veggies and running a certain amount a day. Put these on a calendar or planner so you can check them off. Ask a coach to help you set doable mini-goals for additional mile amounts and for tasks to improve your performance, such as exercises to build strength and stamina so you'll stay motivated to run farther.
Reaching frequent, smaller goals is something to celebrate. It gives you the confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do. So reward yourself!
Check in with your goal. Now that you've broken your goal down into a series of mini-goals and daily tasks, check in every day.
It helps to write down your small goals in the same way you wrote down your big goal. That way you can track what you need to do, check off tasks as you complete them, and enjoy knowing that you're moving toward your big goal.
As you accomplish a task, check it off on your list. Tell yourself, "Hey, I've run 10 miles, I'm nearly halfway to my goal!" Reward yourself with something you promised yourself when you set your goal. Feel successful — you are! Now think ahead to accomplishing the rest of your goal: "What do I have to do to reach 26 miles? How am I going to make the time to train?"
Writing down specific steps has another advantage: If you're feeling weak on willpower you can look at your list to help you refocus!
Recommit to your goal if you slip up. If you slip up, don't give up. Forgive yourself and make a plan for getting back on track.
Pat yourself on the back for everything you did right. Don't beat yourself up, no matter how far off track you get. Most people slip up when trying to make a change — it's a natural part of the process.
Writing down daily tasks and mini-goals helps here too. By keeping track of things, you'll quickly recognize when you've slipped up, making it easier to refocus and recommit to your goal. So instead of feeling discouraged, you can know exactly where you got off track and why.
What if you keep slipping up? Ask yourself if you're really committed to your goal. If you are, recommit — and put it in writing. The process of writing everything down may also help you discover when you're not really committed to a goal. For example, perhaps you're more in love with the fantasy of being a star athlete than the reality, and there's something else that you'd rather be or do.
View slip-ups as lessons and reminders of why you're trying to make a change. When you mess up, it's not a fault — it's an opportunity to learn something new about yourself. Say your goal is to fight less with your brother or sister. You may learn that it's better to say, "I can't talk about this right now" and take time to calm down when you feel your temper growing out of control.
Keep a stick-to-it attitude. Visualize yourself achieving your goal: a toned you in your prom dress or a successful you scoring the winning soccer goal. Self-visualization helps you keep what you're trying to accomplish in mind. It helps you believe it's possible. You can also call up your mental picture when willpower and motivation are low.
Positive self-talk also boosts your attitude and motivation. Tell yourself, "I deserve to make the honor roll because I've really been working hard" or "I feel great when I swim — I'm doing well on my exercise plan!"
Share with a friend. Another boost is having supportive people around you. Find a running buddy, a quit smoking buddy, or someone else with a similar goal so you can support each other. Having a goal buddy can make all the difference in times when you don't feel motivated — like getting up for that early-morning run.
If you're not getting support from someone when you really need it, you may need to take a break from that friendship and surround yourself with people who want to help you succeed. For instance, if you've been going to your friend's house to study together every Thursday after school, but now your pal is turning on the TV, IMing friends online, or gabbing on the phone and ignoring your pleas to get down to work, it's time to find another study buddy. You can't stay focused on your goal if your friend doesn't share that goal — or, even worse, is trying to hold you back. Seek out others who are on the same path you are and work with them instead.
Don't Give Up!
Ending an unhealthy behavior or creating a new, exciting one is all about taking responsibility for our lives. Finding the motivation to do it isn't necessarily easy, but it is always possible. You can stay motivated by writing down your goals, sticking to your schedule, and reminding yourself of what led you to set your goal in the first place. Change is exciting — we'd all be very bored without it.
Good luck in reaching your goals!
Read More ..
Taking Care of Your Vision
Back in 1268, English scientist Roger Bacon had a solution for people whose vision was no longer as sharp as it once was. Bacon said that they could read tiny print by looking through a piece of glass "shaped like the lesser segment of a sphere, with the convex (rounded) side toward the eye."
Fast forward to the 21st century. Glasses, contacts, and eye surgery to correct vision or replace diseased parts of the eye have become common. Even some forms of blindness can be corrected today because of medical advances in eye care.
Even if you're lucky enough to have perfect 20/20 vision, taking care of your eyes and protecting them against injury or infection is important to keeping your peepers perfect.
Vision Basics
One of the best things you can do for your baby blues (or greens, or browns, or hazels, or whatever color your eyes are) is to have them checked by your doctor whenever you have a physical examination. If you're having trouble seeing or you've been getting frequent headaches at the end of the day, tell a parent so that you can have your eyes examined by an eye specialist.
An ophthalmologist (pronounced: ahf-thuh-mah-luh-jist) is a medical doctor who specializes in examining, diagnosing, and treating eyes and eye diseases. An optometrist (pronounced: ahp-tah-muh-trist) is not a medical doctor, but has been trained to diagnose and treat many of the same eye conditions as ophthalmologists, except for treatments involving surgery.
It's a good idea to have your eyes checked at least every 2 years or even more frequently if you have a family history of eye problems such as glaucoma or early cataracts.
Common Vision Problems
Have you ever wondered whether there's any truth in some of the stuff you may have been told about how to treat your eyes? For example, you may have been warned that sitting too close to the TV or computer can ruin your eyes. But actually that's wrong. You may also have heard that using a night-light (instead of bright light) to read will cause nearsightedness, but there's no clear scientific evidence to support this idea. You can strain your eyes if you don't have enough light when you read, but it won't ruin your vision.
So what's the cause of many common vision problems? Often, eye shape is the culprit. Someone with perfect 20/20 vision has eyes that are basically round like a baseball. Someone who needs corrective lenses to see usually has eyes that are shaped differently.
Myopia (pronounced: my-o-pee-uh), or nearsightedness, is one of the most common problems teens have with their eyes. When a teen has myopia, he or she is unable to focus properly on things that are far away. People with myopia have eyes that are a little longer than normal, measuring from the front of the eyeball to the back. This extra length means that light focuses in front of the retina (the part of the eye that receives images and sends them to the brain) instead of on it, and that affects vision. Glasses or contacts can easily correct this problem.
Hyperopia (pronounced: hi-puh-ro-pee-uh), or farsightedness, is another problem. People with hyperopia have trouble focusing on things close up because their eyes are too "short" from front to back. In people with hyperopia, light focuses behind the retina instead of on it, causing blurry vision. Someone with significant farsightedness will need glasses to correct his or her vision. But here's an interesting fact: Many babies are born farsighted! Their eyeballs get longer as they grow, and most of them outgrow the condition.
Another condition where the eye is differently shaped is astigmatism. Here, the cornea isn't perfectly round. To be able to see well — either close up or far away — the person needs contact lenses or glasses.
Once people reach 18 and their eyes are fully grown and less likely to change, some people choose to have refractive surgery to correct myopia so they don't have to wear contacts or glasses anymore. Refractive surgery is a procedure — usually done with a laser — that reshapes the eye to change the way light enters it and forms an image, allowing a person to see better. Refractive surgery can sometimes also be done on people with farsightedness or astigmatism once their eyes have matured and stopped growing.
Dealing With Common Eye Problems and Injuries
The best rule of thumb for when to see an eye specialist if you injure your eyes is "when in doubt, check it out!"
* If you have a red eye, pain in an eye that doesn't go away within a short period of time, or at any time have had changes in your vision, then it's time to have your eyes checked.
* If you get any small foreign objects in your eye, such as sand or sawdust or metal shavings, don't rub it. Flush your eye for several minutes with lukewarm water (it may be easiest to do this in the shower). If it still feels as though there is something in your eye, then be sure to see an eye specialist.
* If you've been hit in the eye and it looks strange or appears to be bleeding, or if you have changes in or lose your vision, go to a hospital emergency department right away to be checked out.
One of the most common eye injuries for teens is a scratched cornea, which is often related to wearing contact lenses or playing sports. With a scratched cornea, it may feel like something is in your eye when there's really nothing there. Your eye may get red and irritated, produce lots of tears, and be overly sensitive to light.
If you think you have any kind of eye injury and you wear contact lenses, stop wearing your contacts until you see an eye specialist. Wearing contact lenses if you have an eye injury could damage your eyes more or cause an infection to develop. Don't worry — if your cornea is scratched, it usually will heal after a week or two of medicated eye drops and not wearing your contacts. You may hate wearing your old glasses, but it's just for a little while — and it beats permanently damaging your eyes!
Caring for Your Eyes
Just as you wear a seat belt to protect yourself when you're in a car, it's wise to protect your eyes before something happens to them.
Wearing sunglasses is high on the list of ways you can care for your vision. Buy a pair of sunglasses with ultraviolet (UV) protection to use whenever you're in the sun. UV light causes long-term damage to the inner structures of the eye, but wearing sunglasses whenever you're in the sun can help prevent conditions such as cataracts and macular degeneration. A cataract is an eye condition in which the lens of the eye becomes clouded, impairing vision. Macular (pronounced: mah-kyuh-lur) degeneration is an eye disease in which the macula, a structure within the eye that allows you to see, gradually deteriorates, leading to decreased vision or blindness. (Need one more reason not to smoke? Smoking puts you at greater risk for developing macular degeneration.)
You can also care for your eyes by putting on protective eyewear whenever you play sports like racquetball or when you're doing projects in shop class or the science lab. It only takes a second for something to hit an unprotected eye and cause serious damage. And avoid being near fireworks that could explode and harm your eyes. Why take chances with your vision?
Although steering clear of fireworks probably seems like an obvious way to protect your eyes, you may not think about protecting them around the house. Yet something you might do every day — staring at a computer screen for a long time — can strain your eyes. That's because most people blink about 10 times per minute. But when you stare, your blink rate can go down to two or three times per minute. The best thing you can do is to blink more! It also helps to change your focus frequently. Look at something across the room for a few moments and then go back to looking at the computer screen.
If your eyes feel dry and irritated when you use the computer, use artificial tears. Don't use products that remove the red from your eyes, though, because they may contain a chemical that eliminates redness temporarily but actually makes your eyes look worse later.
You should take special care of your eyes if you have a medical condition such as diabetes or juvenile rheumatoid arthritis because these conditions put you at an increased risk of developing serious eye disease. Be sure to see your doctor at least once a year if you have any medical condition that can affect your eyes. Depending on your situation, your doctor may need to check your eyes as often as every 3 months.
Preventing Eye Infections
You can also protect your eyes by preventing infections that could harm them. Conjunctivitis, which is also sometimes called pinkeye, is an eye infection that can be caused by a virus, bacteria, an allergic reaction, a chemical, or an irritant (something that gets in the eye). Conjunctivitis that is caused by germs like viruses and bacteria can easily pass from person to person. After you shake hands with someone who has a bad cold and pinkeye, for instance, you could spread the infection to your own eye by touching it with your hand.
To avoid spreading the germs that can cause eye infections:
* Don't share eye makeup or drops with anyone else.
* Don't touch the tip of a bottle of eye drops with your hands or your eyes because that can contaminate it with germs.
* Never put contact lenses in your mouth to wet them. Many bacteria and viruses — maybe even the virus that causes cold sores — are present in your mouth and could easily spread to your eyes.
* Wash your hands regularly!
Glasses and Contacts
If you need glasses or contact lenses, you can follow a few tips for the best results. When you pick out glasses, remember as a general rule that smaller frames will probably suit you better. The larger the frame, the more distortion you'll have, and you may not be able to see as well.
If you get contact lenses, follow your doctor's orders exactly when it comes to cleaning them, how many hours you can safely wear them, and when you should replace them. If you don't, you could develop serious infections or ulcers in your eye that are painful, difficult to treat, and may need months of medication or even surgery.
Eyes and vision are something no one wants to be without. To keep them working for you for many years to come, protect them now and take the best care of them that you can.
Read More ..
Fast forward to the 21st century. Glasses, contacts, and eye surgery to correct vision or replace diseased parts of the eye have become common. Even some forms of blindness can be corrected today because of medical advances in eye care.
Even if you're lucky enough to have perfect 20/20 vision, taking care of your eyes and protecting them against injury or infection is important to keeping your peepers perfect.
Vision Basics
One of the best things you can do for your baby blues (or greens, or browns, or hazels, or whatever color your eyes are) is to have them checked by your doctor whenever you have a physical examination. If you're having trouble seeing or you've been getting frequent headaches at the end of the day, tell a parent so that you can have your eyes examined by an eye specialist.
An ophthalmologist (pronounced: ahf-thuh-mah-luh-jist) is a medical doctor who specializes in examining, diagnosing, and treating eyes and eye diseases. An optometrist (pronounced: ahp-tah-muh-trist) is not a medical doctor, but has been trained to diagnose and treat many of the same eye conditions as ophthalmologists, except for treatments involving surgery.
It's a good idea to have your eyes checked at least every 2 years or even more frequently if you have a family history of eye problems such as glaucoma or early cataracts.
Common Vision Problems
Have you ever wondered whether there's any truth in some of the stuff you may have been told about how to treat your eyes? For example, you may have been warned that sitting too close to the TV or computer can ruin your eyes. But actually that's wrong. You may also have heard that using a night-light (instead of bright light) to read will cause nearsightedness, but there's no clear scientific evidence to support this idea. You can strain your eyes if you don't have enough light when you read, but it won't ruin your vision.
So what's the cause of many common vision problems? Often, eye shape is the culprit. Someone with perfect 20/20 vision has eyes that are basically round like a baseball. Someone who needs corrective lenses to see usually has eyes that are shaped differently.
Myopia (pronounced: my-o-pee-uh), or nearsightedness, is one of the most common problems teens have with their eyes. When a teen has myopia, he or she is unable to focus properly on things that are far away. People with myopia have eyes that are a little longer than normal, measuring from the front of the eyeball to the back. This extra length means that light focuses in front of the retina (the part of the eye that receives images and sends them to the brain) instead of on it, and that affects vision. Glasses or contacts can easily correct this problem.
Hyperopia (pronounced: hi-puh-ro-pee-uh), or farsightedness, is another problem. People with hyperopia have trouble focusing on things close up because their eyes are too "short" from front to back. In people with hyperopia, light focuses behind the retina instead of on it, causing blurry vision. Someone with significant farsightedness will need glasses to correct his or her vision. But here's an interesting fact: Many babies are born farsighted! Their eyeballs get longer as they grow, and most of them outgrow the condition.
Another condition where the eye is differently shaped is astigmatism. Here, the cornea isn't perfectly round. To be able to see well — either close up or far away — the person needs contact lenses or glasses.
Once people reach 18 and their eyes are fully grown and less likely to change, some people choose to have refractive surgery to correct myopia so they don't have to wear contacts or glasses anymore. Refractive surgery is a procedure — usually done with a laser — that reshapes the eye to change the way light enters it and forms an image, allowing a person to see better. Refractive surgery can sometimes also be done on people with farsightedness or astigmatism once their eyes have matured and stopped growing.
Dealing With Common Eye Problems and Injuries
The best rule of thumb for when to see an eye specialist if you injure your eyes is "when in doubt, check it out!"
* If you have a red eye, pain in an eye that doesn't go away within a short period of time, or at any time have had changes in your vision, then it's time to have your eyes checked.
* If you get any small foreign objects in your eye, such as sand or sawdust or metal shavings, don't rub it. Flush your eye for several minutes with lukewarm water (it may be easiest to do this in the shower). If it still feels as though there is something in your eye, then be sure to see an eye specialist.
* If you've been hit in the eye and it looks strange or appears to be bleeding, or if you have changes in or lose your vision, go to a hospital emergency department right away to be checked out.
One of the most common eye injuries for teens is a scratched cornea, which is often related to wearing contact lenses or playing sports. With a scratched cornea, it may feel like something is in your eye when there's really nothing there. Your eye may get red and irritated, produce lots of tears, and be overly sensitive to light.
If you think you have any kind of eye injury and you wear contact lenses, stop wearing your contacts until you see an eye specialist. Wearing contact lenses if you have an eye injury could damage your eyes more or cause an infection to develop. Don't worry — if your cornea is scratched, it usually will heal after a week or two of medicated eye drops and not wearing your contacts. You may hate wearing your old glasses, but it's just for a little while — and it beats permanently damaging your eyes!
Caring for Your Eyes
Just as you wear a seat belt to protect yourself when you're in a car, it's wise to protect your eyes before something happens to them.
Wearing sunglasses is high on the list of ways you can care for your vision. Buy a pair of sunglasses with ultraviolet (UV) protection to use whenever you're in the sun. UV light causes long-term damage to the inner structures of the eye, but wearing sunglasses whenever you're in the sun can help prevent conditions such as cataracts and macular degeneration. A cataract is an eye condition in which the lens of the eye becomes clouded, impairing vision. Macular (pronounced: mah-kyuh-lur) degeneration is an eye disease in which the macula, a structure within the eye that allows you to see, gradually deteriorates, leading to decreased vision or blindness. (Need one more reason not to smoke? Smoking puts you at greater risk for developing macular degeneration.)
You can also care for your eyes by putting on protective eyewear whenever you play sports like racquetball or when you're doing projects in shop class or the science lab. It only takes a second for something to hit an unprotected eye and cause serious damage. And avoid being near fireworks that could explode and harm your eyes. Why take chances with your vision?
Although steering clear of fireworks probably seems like an obvious way to protect your eyes, you may not think about protecting them around the house. Yet something you might do every day — staring at a computer screen for a long time — can strain your eyes. That's because most people blink about 10 times per minute. But when you stare, your blink rate can go down to two or three times per minute. The best thing you can do is to blink more! It also helps to change your focus frequently. Look at something across the room for a few moments and then go back to looking at the computer screen.
If your eyes feel dry and irritated when you use the computer, use artificial tears. Don't use products that remove the red from your eyes, though, because they may contain a chemical that eliminates redness temporarily but actually makes your eyes look worse later.
You should take special care of your eyes if you have a medical condition such as diabetes or juvenile rheumatoid arthritis because these conditions put you at an increased risk of developing serious eye disease. Be sure to see your doctor at least once a year if you have any medical condition that can affect your eyes. Depending on your situation, your doctor may need to check your eyes as often as every 3 months.
Preventing Eye Infections
You can also protect your eyes by preventing infections that could harm them. Conjunctivitis, which is also sometimes called pinkeye, is an eye infection that can be caused by a virus, bacteria, an allergic reaction, a chemical, or an irritant (something that gets in the eye). Conjunctivitis that is caused by germs like viruses and bacteria can easily pass from person to person. After you shake hands with someone who has a bad cold and pinkeye, for instance, you could spread the infection to your own eye by touching it with your hand.
To avoid spreading the germs that can cause eye infections:
* Don't share eye makeup or drops with anyone else.
* Don't touch the tip of a bottle of eye drops with your hands or your eyes because that can contaminate it with germs.
* Never put contact lenses in your mouth to wet them. Many bacteria and viruses — maybe even the virus that causes cold sores — are present in your mouth and could easily spread to your eyes.
* Wash your hands regularly!
Glasses and Contacts
If you need glasses or contact lenses, you can follow a few tips for the best results. When you pick out glasses, remember as a general rule that smaller frames will probably suit you better. The larger the frame, the more distortion you'll have, and you may not be able to see as well.
If you get contact lenses, follow your doctor's orders exactly when it comes to cleaning them, how many hours you can safely wear them, and when you should replace them. If you don't, you could develop serious infections or ulcers in your eye that are painful, difficult to treat, and may need months of medication or even surgery.
Eyes and vision are something no one wants to be without. To keep them working for you for many years to come, protect them now and take the best care of them that you can.
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Taking Care of Your Teeth
Dentists say that the most important part of tooth care happens at home. Brushing and flossing properly, along with regular dental checkups, can help prevent tooth decay and gum disease.
If you're like most people, you don't exactly look forward to facing a dentist's drill. So wouldn't it be better to prevent cavities before they begin?
Giving Plaque the Brush-Off
To prevent cavities, you need to remove plaque, the transparent layer of bacteria that coats the teeth. The best way to do this is by brushing your teeth twice a day and flossing at least once a day. Brushing also stimulates the gums, which helps to keep them healthy and prevent gum disease. Brushing and flossing are the most important things that you can do to keep your teeth and gums healthy.
Toothpastes contain abrasives, detergents, and foaming agents. Fluoride, the most common active ingredient in toothpaste, is what prevents cavities. So you should always be sure your toothpaste contains fluoride.
About 1 person in 10 has a tendency to accumulate tartar quickly. Tartar is plaque in a hardened form that is more damaging and difficult to remove. Using anti-tartar toothpastes and mouthwashes, as well as spending extra time brushing the teeth near the salivary glands (the inside of the lower front teeth and the outside of the upper back teeth) may slow the development of new tartar.
If you have teeth that are sensitive to heat, cold, and pressure, you may want to try a special toothpaste for sensitive teeth. But you'll still need to talk to your dentist about your sensitivity because it may indicate a more serious problem, such as a cavity or nerve inflammation (irritation).
Tips on Proper Brushing
Dentists say that the minimum time you should spend brushing your teeth is 2 minutes twice a day. Here are some tips on how to brush properly:
* Hold your brush at a 45-degree angle against your gumline. Gently brush from where the tooth and gum meet to the chewing surface in short (about half-a-tooth-wide) strokes. Brushing too hard can cause receding gums, tooth sensitivity, and, over time, loose teeth.
* Use the same method to brush all outside and inside surfaces of your teeth.
* To clean the chewing surfaces of your teeth, use short sweeping strokes, tipping the bristles into the pits and crevices.
* To clean the inside surfaces of your top and bottom front teeth and gums, hold the brush almost vertical. With back and forth motions, bring the front part of the brush over the teeth and gums.
* Using a forward-sweeping motion, gently brush your tongue and the roof of your mouth to remove the decay-causing bacteria that exist in these places.
* Use an egg timer or play a favorite song while brushing your teeth to get used to brushing for a full 2 to 3 minutes. Some electronic toothbrushes have timers that let you know when 2 minutes are up.
Facts on Flossing
Brushing is important but it won't remove the plaque and particles of food between your teeth, under the gumline, or under braces. You'll need to floss these spaces at least once a day.
The type of floss you choose depends on how much space you have between your teeth. Dentists usually recommend unwaxed floss because it's thinner and easier to slide through small spaces. However, studies have shown that there is no major difference in the effectiveness based on the type of floss used.
With any floss, you should be careful to avoid injuring your gums. Follow these instructions:
* Carefully insert the floss between two teeth, using a back and forth motion. Gently bring the floss to the gumline, but don't force it under the gums. Curve the floss around the edge of your tooth in the shape of the letter "C" and slide it up and down the side of each tooth.
* Repeat this process between all your teeth, and remember to floss the back sides of your back teeth.
Tooth-Whitening Products
Some toothpastes claim to whiten teeth. There's nothing wrong with using whitening toothpastes as long as they also contain fluoride and ingredients that fight plaque and tartar. But these toothpastes alone don't contain much in the way of whitening ingredients and probably won't noticeably change the color of your teeth.
It's easy to be lured by ads telling people they need gleaming white teeth. But these ads are really targeted to older people. The truth is that most teens don't need tooth whitening because teeth usually yellow as a person gets older. If you think your teeth aren't white enough, though, talk to your dentist before you try any over-the-counter whitening products. Your dentist may be able to offer you professional treatment, which will be suited to your unique needs and will work better than over-the-counter products.
Be careful when buying over-the-counter whitening products. Some bleaching agents may damage your gums and mouth. So always follow the instructions on any whitening product you use.
The Nutrition Connection
Eating sugar, as you probably already know, is a major cause of tooth decay. But it's not just how much sugar you eat — when and how you eat it can be just as important to keeping teeth healthy.
When you eat sugary foods or drink sodas frequently throughout the day, the enamel that protects your teeth is constantly exposed to acids. Hard candies, cough drops, and breath mints that contain sugar are especially harmful because they dissolve slowly in your mouth. Many experts suggest that you take a 3-hour break between eating foods containing sugar.
Sugary or starchy foods eaten with a meal are less harmful to your teeth than when they're eaten alone, possibly because the production of saliva, which washes away the sugar and bacteria, is increased. Eating sugary foods before you go to bed can be the most damaging (especially if you don't brush your teeth afterward) because you don't produce as much saliva when you sleep.
For most people, it's hard to cut out sweets completely, so try to follow these more realistic guidelines:
* Eat carbohydrates (sugars and starches) with a meal.
* If you can't brush your teeth after eating, rinse your mouth with water or mouthwash, or chew sugarless gum.
* Don't eat sugary foods between meals.
* If you snack, eat nonsugary foods, such as cheese, popcorn, raw veggies, or yogurt.
Going to the Dentist
The main reason for going to the dentist regularly — every 6 months — is prevention. The goal is to prevent tooth decay, gum disease, and other disorders that put the health of your teeth and mouth at risk.
Your first consultation with a dentist will probably consist of three main parts: a dental and medical history (where the dentist or dental hygienist asks you questions about your tooth care and reviews any dental records), a dental examination, and a professional cleaning.
The dentist will examine your teeth, gums, and other mouth tissues. He or she may also examine the joints of your jaws. The dentist will use a mirror and probe (a metal pick-like instrument) to check the crown (visible part) of each tooth for plaque and evidence of looseness or decay. The dentist also will check your bite and the way your teeth fit together (called occlusion).
Your dentist will examine the general condition of your gums, which should be firm and pink, not soft, swollen, or inflamed. He or she (or an assistant) will use the probe to check the depth of the sulcus, the slight depression where each tooth meets the gum. Deep depressions, called pockets, are evidence of gum disease.
After examining the visible parts of your teeth and mouth, your dentist will take X-rays that might reveal tooth decay, abscesses (collections of pus surrounded by swollen tissue), or impacted wisdom teeth.
Professional cleaning is usually performed by a dental hygienist, a specially trained and licensed dental professional. Cleaning consists mainly of removing hard deposits using a scaler (a scraping instrument) or an ultrasonic machine, which uses high-frequency sound waves to loosen plaque deposits. The particles are then rinsed off with water.
After cleaning, the dental hygienist will polish your teeth. The process cleans and smoothes the surfaces of the teeth, removing stains and making it harder for plaque to stick to the teeth. Finally, the hygienist may treat your teeth with a fluoride compound or a sealant to help prevent decay.
At the end of your visit, the dentist will let you know if you need to return to fill a cavity. Your dentist also may refer you to an orthodontist if he or she thinks you may need braces or have other issues.
More Dental Problems
Dental caries (tooth decay) can attack the teeth at any age. In fact, 84% of 17-year-olds have the disease. Left untreated, caries can cause severe pain and result in tooth loss. Losing teeth affects how you look and feel about yourself as well as your ability to chew and speak. Treating caries is also expensive. So prevention and early treatment are important.
It may surprise you to know that 60% of 15-year-olds experience gingivitis, the first stage of gum disease. Gingivitis, which involves the gums but not the underlying bone and ligament, is almost always caused by an accumulation of plaque. As with caries, treatment can be expensive.
If you remove plaque regularly and follow good oral hygiene habits, your gums usually will return to their healthy state. However, more serious gum disease can cause gums to swell, turn red, and bleed, and sometimes causes discomfort. How dentists treat gum disease depends on the extent of the disease.
Read More ..
If you're like most people, you don't exactly look forward to facing a dentist's drill. So wouldn't it be better to prevent cavities before they begin?
Giving Plaque the Brush-Off
To prevent cavities, you need to remove plaque, the transparent layer of bacteria that coats the teeth. The best way to do this is by brushing your teeth twice a day and flossing at least once a day. Brushing also stimulates the gums, which helps to keep them healthy and prevent gum disease. Brushing and flossing are the most important things that you can do to keep your teeth and gums healthy.
Toothpastes contain abrasives, detergents, and foaming agents. Fluoride, the most common active ingredient in toothpaste, is what prevents cavities. So you should always be sure your toothpaste contains fluoride.
About 1 person in 10 has a tendency to accumulate tartar quickly. Tartar is plaque in a hardened form that is more damaging and difficult to remove. Using anti-tartar toothpastes and mouthwashes, as well as spending extra time brushing the teeth near the salivary glands (the inside of the lower front teeth and the outside of the upper back teeth) may slow the development of new tartar.
If you have teeth that are sensitive to heat, cold, and pressure, you may want to try a special toothpaste for sensitive teeth. But you'll still need to talk to your dentist about your sensitivity because it may indicate a more serious problem, such as a cavity or nerve inflammation (irritation).
Tips on Proper Brushing
Dentists say that the minimum time you should spend brushing your teeth is 2 minutes twice a day. Here are some tips on how to brush properly:
* Hold your brush at a 45-degree angle against your gumline. Gently brush from where the tooth and gum meet to the chewing surface in short (about half-a-tooth-wide) strokes. Brushing too hard can cause receding gums, tooth sensitivity, and, over time, loose teeth.
* Use the same method to brush all outside and inside surfaces of your teeth.
* To clean the chewing surfaces of your teeth, use short sweeping strokes, tipping the bristles into the pits and crevices.
* To clean the inside surfaces of your top and bottom front teeth and gums, hold the brush almost vertical. With back and forth motions, bring the front part of the brush over the teeth and gums.
* Using a forward-sweeping motion, gently brush your tongue and the roof of your mouth to remove the decay-causing bacteria that exist in these places.
* Use an egg timer or play a favorite song while brushing your teeth to get used to brushing for a full 2 to 3 minutes. Some electronic toothbrushes have timers that let you know when 2 minutes are up.
Facts on Flossing
Brushing is important but it won't remove the plaque and particles of food between your teeth, under the gumline, or under braces. You'll need to floss these spaces at least once a day.
The type of floss you choose depends on how much space you have between your teeth. Dentists usually recommend unwaxed floss because it's thinner and easier to slide through small spaces. However, studies have shown that there is no major difference in the effectiveness based on the type of floss used.
With any floss, you should be careful to avoid injuring your gums. Follow these instructions:
* Carefully insert the floss between two teeth, using a back and forth motion. Gently bring the floss to the gumline, but don't force it under the gums. Curve the floss around the edge of your tooth in the shape of the letter "C" and slide it up and down the side of each tooth.
* Repeat this process between all your teeth, and remember to floss the back sides of your back teeth.
Tooth-Whitening Products
Some toothpastes claim to whiten teeth. There's nothing wrong with using whitening toothpastes as long as they also contain fluoride and ingredients that fight plaque and tartar. But these toothpastes alone don't contain much in the way of whitening ingredients and probably won't noticeably change the color of your teeth.
It's easy to be lured by ads telling people they need gleaming white teeth. But these ads are really targeted to older people. The truth is that most teens don't need tooth whitening because teeth usually yellow as a person gets older. If you think your teeth aren't white enough, though, talk to your dentist before you try any over-the-counter whitening products. Your dentist may be able to offer you professional treatment, which will be suited to your unique needs and will work better than over-the-counter products.
Be careful when buying over-the-counter whitening products. Some bleaching agents may damage your gums and mouth. So always follow the instructions on any whitening product you use.
The Nutrition Connection
Eating sugar, as you probably already know, is a major cause of tooth decay. But it's not just how much sugar you eat — when and how you eat it can be just as important to keeping teeth healthy.
When you eat sugary foods or drink sodas frequently throughout the day, the enamel that protects your teeth is constantly exposed to acids. Hard candies, cough drops, and breath mints that contain sugar are especially harmful because they dissolve slowly in your mouth. Many experts suggest that you take a 3-hour break between eating foods containing sugar.
Sugary or starchy foods eaten with a meal are less harmful to your teeth than when they're eaten alone, possibly because the production of saliva, which washes away the sugar and bacteria, is increased. Eating sugary foods before you go to bed can be the most damaging (especially if you don't brush your teeth afterward) because you don't produce as much saliva when you sleep.
For most people, it's hard to cut out sweets completely, so try to follow these more realistic guidelines:
* Eat carbohydrates (sugars and starches) with a meal.
* If you can't brush your teeth after eating, rinse your mouth with water or mouthwash, or chew sugarless gum.
* Don't eat sugary foods between meals.
* If you snack, eat nonsugary foods, such as cheese, popcorn, raw veggies, or yogurt.
Going to the Dentist
The main reason for going to the dentist regularly — every 6 months — is prevention. The goal is to prevent tooth decay, gum disease, and other disorders that put the health of your teeth and mouth at risk.
Your first consultation with a dentist will probably consist of three main parts: a dental and medical history (where the dentist or dental hygienist asks you questions about your tooth care and reviews any dental records), a dental examination, and a professional cleaning.
The dentist will examine your teeth, gums, and other mouth tissues. He or she may also examine the joints of your jaws. The dentist will use a mirror and probe (a metal pick-like instrument) to check the crown (visible part) of each tooth for plaque and evidence of looseness or decay. The dentist also will check your bite and the way your teeth fit together (called occlusion).
Your dentist will examine the general condition of your gums, which should be firm and pink, not soft, swollen, or inflamed. He or she (or an assistant) will use the probe to check the depth of the sulcus, the slight depression where each tooth meets the gum. Deep depressions, called pockets, are evidence of gum disease.
After examining the visible parts of your teeth and mouth, your dentist will take X-rays that might reveal tooth decay, abscesses (collections of pus surrounded by swollen tissue), or impacted wisdom teeth.
Professional cleaning is usually performed by a dental hygienist, a specially trained and licensed dental professional. Cleaning consists mainly of removing hard deposits using a scaler (a scraping instrument) or an ultrasonic machine, which uses high-frequency sound waves to loosen plaque deposits. The particles are then rinsed off with water.
After cleaning, the dental hygienist will polish your teeth. The process cleans and smoothes the surfaces of the teeth, removing stains and making it harder for plaque to stick to the teeth. Finally, the hygienist may treat your teeth with a fluoride compound or a sealant to help prevent decay.
At the end of your visit, the dentist will let you know if you need to return to fill a cavity. Your dentist also may refer you to an orthodontist if he or she thinks you may need braces or have other issues.
More Dental Problems
Dental caries (tooth decay) can attack the teeth at any age. In fact, 84% of 17-year-olds have the disease. Left untreated, caries can cause severe pain and result in tooth loss. Losing teeth affects how you look and feel about yourself as well as your ability to chew and speak. Treating caries is also expensive. So prevention and early treatment are important.
It may surprise you to know that 60% of 15-year-olds experience gingivitis, the first stage of gum disease. Gingivitis, which involves the gums but not the underlying bone and ligament, is almost always caused by an accumulation of plaque. As with caries, treatment can be expensive.
If you remove plaque regularly and follow good oral hygiene habits, your gums usually will return to their healthy state. However, more serious gum disease can cause gums to swell, turn red, and bleed, and sometimes causes discomfort. How dentists treat gum disease depends on the extent of the disease.
Read More ..
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