As modern society increasingly comes to accept childbirth as a natural process, you will find a growing number of options available for giving birth.

Doctors have learned how to eliminate most of the pain associated with childbirth.
Every day they use technological intervention in problem deliveries to save thousands of babies who might otherwise not have survived.

But until recently, such advances turned childbirth into an impersonal procedure in many hospitals, and mothers and fathers had little say in how the birth was managed.

Today most doctors accept that you have choices that allow you to decide how much medical intervention you want during labor and the birth itself.

Many women have a more positive experience when they have a say in their care, including how and where to give birth.

Studies have shown that these women feel more fulfilled in the birthing process and suffer from less depression afterward, regardless of whether their labor was easy or problematic, long or short.

The time to start thinking about childbirth is in the early stages of your pregnancy.

You'll need time to research the possibilities, look into the costs and insurance coverage, and choose a practitioner, birth center, or hospital.

Although you cannot decide everything in advance, you may find it helpful to talk matters over with your partner, medical advisers, family, and friends.

As you consider various approaches to childbirth, keep in mind those issues that are most important to you.

A MANAGED BIRTH

Some mothers feel safer and less anxious if their birth is closely managed and controlled by their caregivers, with technical support readily available.

You may know in advance that you want medication for pain relief.

Or you may be advised to have a particular kind of pain reliever if your baby's birth is being induced.

Your doctor may recommend a cesarean before you go into labor for a variety of reasons.

If your baby assumes a footling breech or transverse presentation, for example, surgery may be advisable.

Doctors encourage medical intervention as well when mothers have certain medical conditions, such as hypertension, kidney disease, or active genital herpes.

NATURAL CHILDBIRTH

Natural childbirth methods are again making their way back into the mainstream. Part of this revival is due to the fact that hard scientific research has now substantiated the efficacy of these disciplines.

For example, studies have shown that by replacing drugs with acupuncture and herbs, practitioners can reduce anxiety and pain while naturally speeding up labor.

But more than just proving that they work, these holistic methods of childbirth have proven to work with the body's natural processes, not in opposition to them, a fact that sets them apart from more clinical procedures.

Besides natural birth is an umbrella term that refers to giving birth without medication and intervention from doctors nurses.

In its strictest interpretation, this approach rules out such procedures as induction, acceleration of labor, artificial rupture of the membranes, continuous electronic fetal monitoring, use of forceps or vacuum extraction, or cesarean section.

Natural childbirth relies on support and encouragement from the doctor or midwife, and your birthing partner. Breathing and relaxation techniques may help you to manage the pain, and eliminate the need for medication.

If natural childbirth appeals to you, treat it as an ideal.

If unforeseen complications arise, however, or your labor is painful or prolonged, you should be prepared to seek the advice of your caregivers.

ACTIVE CHILDBIRTH

This is a form of natural childbirth, but it is often taught as a separate method to couples.

Active childbirth involves moving around in the early stages of labor, which may increase the speed with which the cervix dilates.

It also alleviates the tension that can build when you are sitting or lying down simply waiting for the next contraction.

When contractions become stronger, your partner or a birth companion supports you physically - for example, in a squatting position.

Delivering a baby while lying flat on your back has real disadvantages: it inhibits the supply of oxygen to the baby and it requires that you push against gravity, instead of letting gravity help you deliver the baby.

The room used for active childbirth is typically equipped with chairs, beanbags, and furniture of different heights.

These items become tools that allow a laboring woman to find a variety of comfortable positions and to keep moving for as long as she wants.

PSYCHOPROPHYLAXIS

Made widely popular in the West through the work of Fernand Lamaze, this technique was first practiced in Russia.

Psychoprophylaxis prepares the mind for labor and birth, using carefully worked out breathing exercises that help reduce and distract from the pain.

Some teachers of prenatal classes combine this training with relaxation techniques that suppress pain, prevent fear-induced tension, and aid the birthing process.

Critics of this approach argue that it it better for a woman to work with her body and actively use the pain of contractions to help labor along. Click here, for more on Lamaze Classes.

WATER BIRTH

Many women find relaxing in a tub of warm water a good way to cope with labor contractions, a factor that led some women to stay in the tub throughout labor and delivery.

Professionals have questioned the advisability of giving birth in water because of the (very small) risk of the baby's drowning.

A theoretical risk also exists of introducing infection once the membranes have ruptured.

But many mothers who have tried it have found it a positive, loving way to bring their baby into the world.

It is under appraisal for safety and is available in only a limited number of centers.

THE BRADLEY METHOD

Dr. Robert Bradley adopted many of the same theories as Dr. Grantly Dick-Read.

His method emphasizes the father's role as coach, based on the belief that the father's active participation is vital to the childbirth experience.

Couples learning the Bradley method often attend classes much earlier in the pregnancy, some starting as soon as the pregnancy is confirmed.

Dr. Bradley believes that the special breathing techniques used in other methods can lead to exhaustion, dizziness, hyperventilation, and possibly a decrease in oxygen to the fetus.

Instead, he believes a woman should continue to breathe normally through labor and on to delivery.

The coach's role is to constantly monitor the woman's relaxation and redirect her to find the relaxation state if he notes tension. Click here for more on Bradley method.

WHICH IS BEST FOR YOU?

•Water births are not widely available, but many hospitals and birth centers will be able to accommodate your wishes for other types of birth.

•Your health and that of your baby must be the determining factors in any decisions you make.

If you are healthy and the pregnancy is normal, you will have the most freedom of choice.

A woman who has developed a condition such as preeclampsia or placenta previa, or who has a history of complications will be more limited.

Read as much as you can about your options and talk to friends about their experiences.

When you talk to prospective physicians, this should be one of the topics you explore together.

Finally, hospitals and birthing centers often offer their own childbirth preparation classes.

These classes usually include information on exercise, nutrition, breathing, position, movement and relaxation methods for use in labor and delivery, information regarding hospital procedures, medications, anesthesia, alternative complementary therapies, newborn care and the postpartum period.

There is simply no doubt that, exercise is good for all of us. But the fact still remains that number of women start and stops exercising as often as they start and stop the engines of their car or buy an expensive piece of fitness equipment leaving it to catch dust in the storage.

The key to a successful fitness program lies in the aspect that exercise should be fun, something you look forward to and besides it should be social.

The word 'exercise' seems to create negative images for a lot of women, especially incase of those who are obese or severely obese.

One way of managing this is to think in terms of 'activities' rather than 'exercise.'"

Start by turning simple daily activities into something more beneficial. Simple changes such as vacuuming more vigorously, taking a brisk walk during your lunch break or doing arm curls with a can of soup will increase blood flow and strengthen muscles.

Setting goals too high, too fast may be discouraging and make the goals unattainable.

By setting achievable and realistic goals and increasing activity in small increments, you are more likely to stay with a program.

•Stronger bones & muscles.

•Improved self esteem.

•Managing healthy body weight.

•Improved blood pressure & cholesterol level.

•Considerable reduction in stress, anxiety and depression.

•Elevated mood.

•Improved body image with a positive sense of well-being.

Benefits of Increasing Daily Activities

•Stronger bones & muscles.

•Improved self esteem.

•Managing healthy body weight.

•Improved blood pressure & cholesterol level.

•Considerable reduction in stress, anxiety and depression.

•Elevated mood.

•Improved body image with a positive sense of well-being.

At other times women often make the mistake of overworking one area of the body and under-working another, which can create an imbalance that leads to problems related to bones, muscles and joints.

Optimal benefits are achieved by participating in aerobic (heart strengthening) exercise three to five days a week for not less than 30 minutes and anaerobic (muscle and bone strengthening) exercise two to three days a week.

Beside, every fitness program should take in the aspect of proper stretching in all directions- not just forward.

Forbes Traveler staff

 
Although all the billionaires on Forbes' list of the 400 Richest Americans can afford the best suite at any luxury hotel, it seems that the hottest commodity among the wealthy is a portfolio of amazing homes in the places they like to visit the most.

And when it's not a home, it's the next best thing—a yacht.

Sellers of super-expensive properties and yacht brokers have felt the economy’s woes, but recession-proof moguls like Rupert Murdoch and Hollywood bigwigs like Steven Spielberg still enjoy the privacy, or see the innate investment opportunity in owning their playgrounds and playthings.

Many more of the Richest Americans are still visiting their sprawling ranches and floating on their mega yachts—not to mention buying, selling and upgrading their properties as if they were securities.

Designer extraordinaire Ralph Lauren has no fewer than five residences—each one a classic getaway, like the breezy Round Hill villa in Jamaica and the rugged 15,000-acre Colorado ranch. Donald Trump's Mar-a-Lago estate in Palm Beach has once again become his preferred vacation spot following last year's jaw-dropping $100-million sale of another Palm Beach home.

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New York City mayor Michael Bloomberg spends time at his residence in Vail, Colo., where he frequently dines at Vail Mountain’s exclusive Game Creek Club—for which members pay an exorbitant $50,000 initiation fee.

The Vail chalet complements his home in Tucker's Town, Bermuda; the $10 million Victorian townhouse in London's Cadogan Square; and the sprawling Westchester estate in Armonk, N.Y. When he heads to Bermuda, the billionaire politician, an avid golfer, hits the links along with neighbors and fellow scions-turned-politicos, Ross Perot and Silvio Berlusconi, both of whom also reside in the "millionaire's row" private enclave of Tucker's Town.

“Aside from the obvious—breathtaking views, turquoise water, pink sand beaches—Tucker’s Town offers exclusivity,” says Kelly Petrone, public relations account supervisor for the Bermuda Board of Tourism.

“Access to the primarily residential area is restricted. Residents and invited guests must first pass by a guard house. People who do not live in Tucker's Town are not generally allowed in the eastern part of the town, or onto the Tucker's Town Peninsula which extends along the southeastern edge of Castle Harbor.”

In this case, it's not just convenience that's king, it's confidentiality.

But not all billionaires are sitting at home, twiddling their Midas fingers. Media tycoon Rupert Murdoch set out upon a deep sea adventure this year, taking friends and family on a cruise to Alaska aboard his 183-foot monster sailboat, The Rosehearty, which is outfitted with all the comforts of home: an on-board “technogym,” deep-sea diving gear, plush king-size sleeping cabin and extravagant interiors designed by minimalist French designer Christian Liaigre.

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Likewise, Steven Spielberg explored Ireland on a spiritual David Whyte tour, zigzagging through the country’s natural wonders. Spielberg listened to poetry on jagged cliffs of the Aran Islands, soaked up quiet village life while in the Burren, and toured the moors in a souped-up motorized bike.

The most famous woman on the Forbes 400, Oprah Winfrey, also headed for Europe recently, with 1,700 of her employees and their families in tow. The group took over shops and restaurants at Barcelona's Poble Espanyol, a full reconstruction of an old  Spanish village, and she watched flamenco dancers and concerts with her guests.

The after-party? A 10-day Mediterranean cruise, hopping from Italy to Greece, Turkey and Malta, all expenses paid by the star.

A handful of the billionaires found their sea legs this year: Las Vegas hotel magnate Steve Wynn enjoyed his recent purchase, a 183-foot yacht, in Caribbean waters, where he rang in the New Year.

Larry Ellison brought The Rising Sun, his $200-million megayacht co-owned with Rich List-mate David Geffen, Stateside and docked in the elite New England vacation spot, Newport, R.I. Even Bill Gates came on board, sailing the Adriatic Sea where he and his family checked out waterfalls on the Croatian island Krk and went sightseeing in Skradin, an ancient mainland village.

Though you may not get there in a MiG 29 like Ellison or jumbo sailboat like Murdoch, many of the rich on our list have favorite vacation spots that aren't so exotic—from Aspen to Montauk—that they visit time and time again, and where you too can have yourself a rich old time.

Jeff Koyen & Alexander Zaitchik


Now you can visit fascinating places with bad reputations

  
Let's say you're planning a Caribbean vacation. You're not sure which island you want to see, so you visit a well-known travel web site and browse their map. There's Jamaica, Puerto Rico, Turks & Caicos, the Bahamas, the Dominican Republic and…

 Wait a second—doesn't another country share the island of Hispaniola with the Dominican Republic? What happened to Haiti?
You know a country is off the beaten path when a major travel company doesn't even show it on their maps.

In a nutshell, that's Haiti—a country with a reputation so ravaged by decades of civil war, catastrophic weather calamities and crippling corruption that you might forget it's even in the Caribbean.

It wasn't always like this. Even during the time of notoriously corrupt François "Papa Doc" Duvalier in the 1960s, Haiti was a popular tourist destination. And that's to say nothing of one of the Americas' most famous travelers, Christopher Columbus, who landed here in 1492.

But when the military took power in a coup in 1991, the political situation rapidly deteriorated and the international community condemned the new regime for human rights abuses.

Ever since, "Haiti" has been synonymous with poverty and violence.

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To be sure, Haiti is still a desperately poor nation, but adventurous travelers are coming to appreciate this beleaguered nation for its West African-influenced heritage, truly untouched beaches and vibrant urban culture.

And getting there is simple: Daily direct flights to Port-Au-Prince are available from most major American cities, and they're actually quite affordable.

Haiti is just one example of a country struggling to overcome a reputation for danger. Telling friends or family that you are traveling to Bangladesh, Bosnia or any country ending in “-stan” is likely to result in expressions of concern for your safety.

But, as with Haiti, many of these concerns are based on dusty mental files and stereotypes that are easier to employ than explode.

More often than not, it's political unrest that tarnishes a country's image. And that's not always fair, says Julia Dimon, a travel journalist and co-host of Word Travels, a documentary series about the real lives of travel writers airing internationally on the National Geographic Adventure channel.

"Political strife found in certain areas of a country shouldn't taint the entire destination," says Dimon.

"Despite negative news and nasty travel advisories, I've discovered that life goes on as normal—people shop, play, drink, pray and try to take care of their families."

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Take Pakistan. Founded when the British Empire partitioned the subcontinent in 1947 (forming India, Pakistan and East Pakistan, which would become Bangladesh in 1976), this Islamic nation is technically one of the world's youngest countries.

But its history and heritage go back thousands of years.

Lahore, for instance, near the border with India in the east, was home to the Mughal empire, whose Shah Jahan built the Taj Mahal in the memory of his "favorite" wife, Mumtaz Mahal.

The Mughals' influence can still be seen at the Badshahi Mosque, built by emperor Aurangzeb Alamgir; the Lahore Fort, which may date back nearly 1,000 years; and the Shalimar Gardens, also built by Shah Jahan.

There's no denying that parts of Pakistan still see their share of conflict, but it's easy to avoid the truly dangerous areas—the tumultuous tribal regions and the long western border with Afghanistan. Lahore, in fact, is easily reached overland from New Delhi.

Ever since it played a central role in the Vietnam War, the Lao People's Democratic Republic—aka Laos—has been synonymous with carpet-bombing and jungle warfare.

These days, a trail carved out by adventurous backpackers in the '70s has given way to safe, quick byways that can take travelers from the bustling capital, Vientiane, down to quiet islands or up to rugged mountains.

In the country's center, Vang Vieng is a scruffy river town that's a required stop for backpackers coming up from Cambodia or down from the north via Thailand.

But the current hotspot is Luang Prabang, a bustling yet intimate town where top-notch hotels are opening to accommodate travelers who come for quiet strolls along the Mekong, tranquil visits to the Buddhist temples and an increasingly cosmopolitan dining scene.

In some must-see countries, the conflicts still simmer.

For more than 30 years, the Liberation Tigers of Tamil Eelam waged war against the government of Sri Lanka, seeking an autonomous ethnic state.

The clash officially ended in 2009, and though tensions are still high in certain regions, tourists are returning to the island-nation off India's southern coast. In fact, it's already one of Dimon's favorite destinations.

"The reward of visiting Sri Lanka is much greater than the risk," she says, “although I do understand why people might shy away from the country.

Travel advisories read like the diary of a CIA operative—‘fatal bombings,’ ‘incidents of violence targeting crowds of civilians’ and ‘random acts of terrorism’ aren’t the most reassuring reports to hear just before you get on a plane."

But for Dimon, reading too many advisories can lead to unnecessary paranoia. "While it's good to be aware of the potential risks in a country, the on-the-ground-reality is rarely as scary.”

It should be noted that some once-dangerous countries are still quite dangerous, particularly if you cross their borders illegally. American journalists Laura Ling and Euna Lee learned that the hard way when authorities arrested them for crossing into North Korea from China.

For their indiscretion, they were sentenced to 12 years in a labor camp. (They were freed after six months thanks to vigorous diplomatic efforts.)

For travelers who are prepared to act judiciously, the rewards of visiting North Korea outweigh the risks. Through the North Korean consulate in Beijing, U.S. citizens can secure a visa and join an organized tour of the capital, Pyongyang, and certain surrounding areas.

Don't expect a real taste of North Korean culture. The trips are carefully orchestrated and visitors are never out of their handlers' sights.

Dangerous, of course, is a relative term, and veering off the well-trampled path isn't for everyone.

The U.S. State Department regularly posts travel advisories for Americans on its web site; several of the aforementioned countries are flagged with warnings.

But as Dimon puts it, "Bad things can happen anywhere around the world—subway bombings in Madrid, natural disasters in Thailand, terrorist attacks in New York.

These aren't considered particularly dangerous destinations.

Tragic things can happen any where in the world, even at home, so I don't believe that it's a legitimate reason not to travel."

When we deprive ourselves of sleep, there is a delicate cycle that we disrupt.

Sleep phases:

Phase One: Phase one begins as soon as the sun sets, when the pineal gland starts to release melatonin, a hormone released in the absence of light and responsible for making us sleepy. When you lay down in your bed at this time, your muscles relax, heart rate and breathing slow down, and body temperature drops.

The brain also relaxes but still remains alert. If you could look at the wave patterns being generated by the brain, you would see a change from the rapid beta waves of daytime to slower alpha waves.

When the alpha waves disappear, replaced by theta waves, the sleeper has tumbled into the sensory void called stage one sleep. In this stage, the sleeper is unable to sense anything.

Phase two: Phase two occurs a moment after phase one and in this stage the sleeper lays still for about 10 to 15 minutes.

Phase Three: After phase two is over, the sleeper falls into a deeper sleep. During this stage, the sleeper falls deeper into phase three which lasts about 5 to 15 minutes.

Phase Four: With a maximum of 15 minutes spent within the phase three cycle, the sleeper then falls into yet another relaxed stage called phase four, lasting a half hour or so.

In stage four, the eyes move back and forth very quickly in what's called rapid eye movement, or REM.

This is the point at which the first dream occurs. After this dream has ended, the sleeper goes back to phase two and starts the whole process over again. These processes repeat themselves about five times during the night.

Sleep research indicates that the average sleeper will sleep approximately eight hours and fifteen minutes when uninterrupted.

During this research, there were no alarm clocks or disturbing noises to interrupt normal sleep patterns. Eight hours and fifteen minutes is believed to be the ideal physiological amount of time that the body requires for proper sleep time.

Maladies caused by Sleep Deprivation

The following are the maladies that according to research can be the result of consistent sleep deprivation:

•Impaired glucose tolerance: Without sleep, the central nervous system becomes more active, inhibiting the pancreas from producing adequate insulin, the hormone the body needs to digest, glucose.

"In healthy young men with no risk factor, in one week, we had them in a pre-diabetic state," says researchers Van Cauter when referring to a study that he conducted on the effects of sleep deprivation.

•Possible link to obesity: This is due to the fact that much of people's growth hormone is secreted during the first round of deep sleep. As both men and women age, they naturally spend less time in deep sleep, which reduces growth hormone secretion.

Lack of sleep at a younger age, however, could drive down growth hormone prematurely, accelerating the fat-gaining process.

In addition, there is also research that indicates a lowering of the hormone testosterone as well as fat gain and muscle loss.

•Increased carbohydrate cravings: Sleep deprivation negatively affects the production of a hormone called Leptin.

This hormone is responsible for telling the body when it is full.

However, with decreased production of this hormone, your body will crave calories (especially in the form of carbs) even though its requirements have been met.

Not a good situation to be in for a dieter.

•Weakened immune system: Research indicates that sleep deprivation adversely affects the white blood cell count in humans as well as the body's ability to fight infections.

•Increased risk of breast cancer: Richard Stevens, a cancer researcher at the University of Connecticut Health Center, has speculated that there might be a connection between breast cancer and hormone cycles disrupted by late-night light.

Melatonin, primarily secreted at night, may trigger a reduction in the body's production of eatrogen. But light interferes with melatonin release (recall that the hormone is secreted in response to a lack of light), allowing estrogen levels to rise. Too much estrogen is known to promote the growth of breast cancers.

•Decreased alertness and ability to focus: A recent study showed that people who were awake for blood-alcohol level of .08 percent – legally drunk in some states.

•Hardening of the arteries: Some studies suggest that the stress imposed on the body due to lack of sleep causes a very sharp rise in cortisol levels.

Such an imbalance can lead to hardening of the arteries, increasing the risk of heart attacks.

In addition, we also know that very high cortisol levels lead to muscle loss, increased fat storage, loss of bone mass, depression, hypertension, insulin resistance (the cells in the body lose the ability to accept insulin), and lower growth hormone and testosterone production.

•Depression and irritability: Lack of sleep also causes depletion of neurotransmitters in the brain that are in charge of regulating mood.

Because of this, sleep deprived people have a "shorter fuse" and also tend to get depressed more easily.

CONCLUSION

You need 7-9 hours of sleep each night (8 being the ideal) in order for your body to run efficiently.

Deprive your body of sleep and you'll have lousy fat loss and hinder your body's ability to increase lean muscle tone. Without enough sleep the body stops producing anabolic hormones (muscle producing/fat burning hormones; e.g. testosterone and growth hormone) and starts increasing the production of catabolic hormones (muscle destroying/fat depositing hormones; e.g. cortisol).

So, to make matters worst, you'll also lose muscle, which lowers your metabolism. In addition, you will lack the energy and focus to get through your workouts, which will surely lead to overtraining.

To top it off, research indicates that lack of sleep creates cravings and binges in addition to hardening of the arteries, which leads to heart attacks.

In short: turn off the TV, relax and hit the sack!

By May Rostom

I went shopping for clothes the other day and as soon as I picked something off the rack my mum would say, "I had the exact same pair of flares", or "I can't believe plaid is back" … Are we re-living the 60's or did our parents predict fashion statements 50 years ahead?!

The mini skirt together with hot shorts doesn't run out of style.

They were invented by Mary Quant, an English fashion designer that named the miniskirt after her favorite make of car, the Mini.

In addition to the miniskirt, Mary Quant is often credited with inventing tights , although these are also attributed to Cristobal Balenciaga .

In 1960 the death of the stockings had occurred and was replaced with panty hose , another fashion item we spot in stores today (especially opaque).

Shoes that matched with the mini included go-go boots which were last year’s hot pick and surprisingly the ballerina which were made popular by Princess Diana.

The clutch bag was also a late 1960's ,early 70's trend , now of course they're beaded , patterned and in different shapes and sizes but back then it was plain and simple.

Pashminas were introduced by the Empress Josephine to the European and setting the fashion for Pashminas at the courts of Paris & St. Petersburg. By the end of the century, however, fashions had changed but the tables turned again in the 1960's when, as tourism grew in the east and machine - spun yarn became available from China, pashminas were turned into fine shawls as we see them everywhere today turning a plain outfit to a very unique one.

Outerwear we love like the twill coat was also popular in the winter back then to wear on top of dresses or miniskirts with that go-go boot.

Plaid was on everything back then, bags, shoes, coats, dresses, skirts and even tights!

Jeans and denim history will always remain a mystery.

No one knows when it began and no one knows where the name emerged from where several theories were suggested, one of them being "jeans" comes from the French phrase bleu de Gênes, literally the blue of Genoa as they were especially worn by Genoan sailors and stevedores who worked in Italy and France.

Levi Strauss is credited for inventing jeans but by the time they got to the pair of Levis we love it was in the 1950's when all the movie stars started wearing a pair.

Later in the 1960s, jean brands old and new were worn universally in the western world. 2009 jeans styles are not skinny ends or slim fit. They are mainly flares (also a late 1960's trend that was popular amongst hippies) and boot cut.

Personally I don't recommend boot cut jeans on shorter people as it can make you look heavier.

Dresses all from baby doll, bubble hem, bow dresses, polka dotted and shift dresses were all popular from the 1950's up until the 1970's.

So girls if you want to be trend setters, pick up any fashion item you like from that era and start wearing it, you'll never know who will follow!

It’s one of the scariest diseases around and it affects one in four adults. It’s high blood pressure, the infamous silent killer.

According to the American Heart Association, high blood pressure is so sneaky one out of three victims don’t realize they suffer from it.

This message is of extreme importance to many dieters—the risk of high blood pressure rises along with your weight

The experts stress there are some simple things that can be done to keep you from becoming a victim of the silent killer .

You’ll want to print out this important Top 10 and keep it handy.

But first...HAVE YOUR BLOOD PRESSURE CHECKED many drug stores offer free screenings.

It's important to keep updated on your numbers

According to the American Heart Association, blood pressure of less than 140 over 90 is considered a normal reading for adults.

A systolic pressure of 130 to 139 or a diastolic pressure of 85 to 89 needs to be watched carefully.

A blood pressure reading equal to or greater than 140 over 90 is considered elevated or high.

 
These sound tips compiled from the American Medical Association, and other resources may save your life.

1. Quit smoking.

The deadly habit doubles your chances of heart disease. One scary study revealed that smokers have blood pressure levels up to 10 points higher than their non-smoking counterparts.

2. Reduce alcohol intake.

It raises blood pressure. Two or more drinks per day could put you in the danger zone.

3. Cut back on sodium usage. Excess salt can lead to high blood pressure in some individuals.

The Nutrition Board of the Natural Academic of Sciences suggests a range of 1,100 ma to 3,300 mg with 2,400 mg as the daily average.

Perk up your food instead with spices, herbs and salt-free seasonings.

4. If you are obese or overweight, take of a few—or a lot-of pounds. Losing weight can help lower your blood pressure.

5. Eat foods high in starch and fiber. Fresh fruits and vegetables are beneficial for bringing those numbers down.

6. Make your diet low in saturated fat, total fat and cholesterol. Indulge in fat-free or low-fat dairy products.

These diets are rich in potassium, calcium, magnesium and protein.

7. If prescribed, take your anti-hypertension – medications used to treat high blood pressure. And continue taking them until your doctor tells you otherwise.

Many sufferers need to take anti-hypertension the rest of their lives.

8. Get moderate exercise. Physical activity helps control weight and reduces blood pressure. But don’t overdo it. Start out walking, swimming, jogging or riding a bike.

9. Learn to check your own blood pressure. When you buy a blood pressure cuff—the instrument used to measure blood pressure—have your doctor check it first to make sure the readings are accurate.

10. Avoid over-the-counter medications: Especially decongestants. The worst for people with high blood pressure are typically products that treat cold, cough or sinus problems.

Hair is composed primarily of proteins (88%). These proteins are of a hard fibrous type known as keratin. Keratin protein is comprised of what we call "polypeptide chains."

Damage to the hair is usually caused by heat (irons, blow drying, curlers, heat lamps, etc.), U.V. rays (Sun, lights, tanning beds), mechanical devices (combs, brushes, curling irons, etc.),

chemicals (color, perms, relaxers, pool chemicals, the air, etc), or poor diet (specifically -lack of proteins and essential fatty acids).

But there are steps you can take to restore your damaged hair and prevent it from going dry again.

Your hair is dry if:

•it looks dull

•it feels dry or rough

•it tangles easily

•it is difficult to comb or brush

•it has been treated chemically (permed, bleached or colored)

•it is liable to split ends

•it is dry and frizzy.

Tips to Manage Dry hair

•Dry hair is very fragile and needs special care.

Be gentle when lathering and avoid any pulling or yanking.

Don't scrub with your fingernails - this will not only irritate your scalp but can cause hair breakage. Brush your lock gently and never when it's wet.

•Allow your hair to air dry wherever possible. When you must use your hairdryer, blow drying hair should be done correctly - use it on a cooler temperature and aim it down the hair shaft.

•Be careful not to over wash your locks. It's very easy to strip away the natural oils if you wash it too often.

Once or twice a week is enough.

•Rinse with water alone on off days.

•Clarify your hair after you swim.

•Use a moisturizing and nourishing shampoo.

Use only a mild, acidic shampoo that is labeled "for dry or damaged hair."

A good shampoo should have a pH of between 4.5 and 6.7. Look for ingredients like zinc pyrithione, selenium sulfide, or coal-tar.

•Combat the damage of chemical treatments, colouring, heat-styling and environmental pollution by deep-conditioning your hair on a regular basis.

This will help replenish lost moisture and keep locks shiny and resilient Use products that contain no alcohol, which can dry out hair even more.

In general, conditioners with fragrance have alcohol, so avoid them. If your hair is very dry, use an overnight conditioner.

Mayonnaise is a great natural conditioner.

Leave it in your tresses for anywhere from 15-20 minutes before washing it out.

•If you can afford, use a salon-grade shampoo and conditioner; these products contain less "filler" ingredients.

• Apply over-the-counter hot-oil treatment to repair dry, damaged hair. Wear a shower cap over your hair while the hot oil is on; rinse after 5 to 20 minutes. Olive oil and coconut oil work the best.

• Reduce your use of hairspray, mousse, hair gels and styling creams that contain chemical ingredients. With excessive use, they can easily irritate your scalp and damage your hair.

• Use a low or no ammonia hair color.

• While, shampooing, do a scalp massage to stimulate oil glands in the skin.

• Do not use mousse on brittle, dry hair, use a thickening lotion instead.

• Every six weeks snip off frayed ends.

• Beer is a good setting lotion to give healthy, shiny look to dry hair. Spray it onto your locks using a pump bottle after shampooing but before you blow-dry.

• Treating dry hair also should include drinking plenty of water, eating a diet of good proteins, fats, carbohydrates,vitamins A, C, E, and calcium. Eat seeds and nuts. They contain fatty acids that will restore sheen to your hair.

• If you spend a lot of time in the strong sunlight, use a hair sunscreen or protect your hair with a headscarf or hat.

Mix three eggs, two tablespoons olive or safflower oil, and one teaspoon vinegar. Apply it to your hair, cover with a plastic cap for 30 minutes and then shampoo it out.

A really good recipe is to take a shallow baking pan and mush a banana. Then stir in the honey along with one egg,2 tablespoons plain organic yogurt, and 1 tablespoon jojoba oil.

Work the mask ingredients well while stirring to make sure they are well blended.

In the case of hair ruined by hot rollers or straightening, you may have a few inches of relatively undamaged hair on the scalp.

Get a medium-severe haircut to get rid of the frizzled hair tips, or leave the damage right where it is and concentrate on protecting the good hair.

Many times, we don’t realize that some of the changes that accompany winter pose hazards to our eyes. Most people think that it is only necessary to protect their eyes from the sun during the summer. But the Sun’s influence does not diminish during the rest of the year so the eyes need to be protected during the winter too. Exposure to UV rays during winter can temporarily harm the eyes as well as increase the risk of developing sunlight-related eye disorders, including cataracts. The sun is not winter’s only eye hazard. Its cool winds and drier air can irritate the eyes while outdoors.

 
The American Academy of Ophthalmology — the Eye M.D. Association — offers the following tips:

•Indoor heat used during winter months tends to rid the air of moisture which can dry out and irritate eyes. Use a humidifier in the bedroom during months with low humidity. This helps moisten dry eyes, especially when exposed to forced air heating.

•Wear sunglasses that block 99 to 100 percent of UV light, especially when the ground is covered in snow. People forget the sun is just as bright when reflected by the snow as it is when glinting off the ocean and beach, leading to sunburned eyes. High-quality, UV-blocking sunglasses can prevent this and reduce exposure to the wind and cold. Later in life cataract formation and retina problems may occur caused by the UV light. Overexposure to the winter sun's powerful ultraviolet (UV) rays without proper eye protection can temporarily harm the eyes or even cause photokeratitis, a condition comparable to a sunburn except sensitive tissues of the eyeball are the ones receiving the burn. Although photokeratitis may heal with time, the best way to preserve your vision is to avoid excess UV ray exposure.

•Contact lens wearers should limit their outdoor exposure and use artificial tears frequently. Soft contact lenses, in particular, are like little sponges. They need lots of moisture. If they start to dry out, they can change shape and stick to the eye, becoming painful and cloudy. Drinking alcohol can also enhance this problem.

•A number of people, especially skiers, snowmobilers, and other snow lovers look forward to winter each year. For them, it means swishing down the slopes or speeding through the snow. What winter outdoor enthusiasts don’t realize is that they spend extended periods of time in intense reflected sunlight which can temporarily harm the eye. A pair of ski goggles with polycarbonate lenses, properly fitted, can block out harmful UV light. The goggles will also protect the eyes from hazards, such as tree branches and flying ski pole tips.

•Bundle up by wearing a brimmed hat, wrap around sunglasses and a hooded jacket or coat. This will help block the swirling, cold wind from the eyes and prevent the tear film covering the eyes from evaporating.

•Use a good eye cream to protect the delicate eye area especially during the winter months... day and night.
These simple adjustments will help protect your eyes all winter long, but we must remember that the best way to preserve our vision is to take good care of our eyes no matter what season it is or what we are doing.

Read more:
Protect Your Eyes from Sun Damage

Dry Eye Syndrome

Non-Surgical Age Erasers