Sleep Apnea – A Surprisingly Common Childhood Disorder

Sleep apnea, and in particular obstructive sleep apnea, is often thought to effect only overweight men from the age of about fifty onwards. In fact, while sleep apnea is perhaps most often seen in this group, it also affects a large number of women and is increasingly being recognized as a very common disorder in children.

Perhaps the first reference to sleep apnea in children was made by Charles Dickens in The Pickwick Papers, published in 1837, in which Dickens wrote about a fat boy with a short thick neck called Joe who was always falling asleep.

The first medical reference to sleep apnea in children then appeared a few years later in an 1889 edition of the British Medical Journal. However, it was not until 1976 that it began to receive serious consideration, following the publication of a report by the Stanford University Sleep Disorders Clinic.

Today, sleep apnea is being widely recognized as a common disorder amongst children of all ages, and particularly amongst children between the ages of about three and six. Estimates vary, but in the United States alone, the number of children suffering from sleep apnea is put at between one and a half and two million.

So what are the signs and symptoms that might suggest your child is suffering from sleep apnea. Well, these will of course vary widely, as is the case with many conditions, but some of the tell tale signs include:

Loud snoring or noisy breathing during sleep. Snoring is far less common in children than it is in adults, but a significant number of children do snore and this, on its own, does not necessarily indicate the presence of sleep apnea.

Periods of not breathing during sleep. This is not always easy to spot as the chest often continues to move up and down as if the child is breathing, although no air is being taken in through the nose or mouth.

Breathing through the mouth, rather than through the nose.

General problems in sleeping or restless sleep.

Unusual or excessive tiredness during the day.

Behavioral problems and an apparent difficulty in understanding. This may include difficulties in paying attention, aggressive behavior and perhaps hyperactivity.

A general failure to develop at a satisfactory pace. For example, poor weight gain.

Finally, a very common symptom in children is enlarged tonsils and adenoids.

Now the presence of some, or indeed many, of these signs does not necessarily mean that your child is suffering from sleep apnea, but it would be reasonable to assume that this might be the case, and you should certainly consider consulting your family doctor.

Copyright 2005 Donald Saunders – http://help-me-to-sleep.com

About The Author
Donald Saunders is the author of a number of health related publications including "How To Get A Good Night's Rest", a free copy of which can be found at http://help-me-to-sleep.com. Further details about sleep apnea can also be found at http://help-me-to-sleep.com/sleep-apnea/.

Acid Reflux Mechanics

Everytime you turn on the television these days, there is a downpour of over-the-counter and prescription medications for the relief and prevention of acid reflux. As with medications for any ailment, there are theories regarding the disease and how well the medications work.

From a medical point of view, acid reflux is a condition caused by acidic contents from the stomach moving upward into the esophagus, which results in a burning sensation. When the valve found at the lower end of the esophagus is dysfunctional, it allows the acidic content of the stomach to be regurgitated, where it would block this behavior when functional.

Another belief is that acid reflux is caused by an individual's eating habits. As the civilized world eats more and more junk and processed foods, the majority of the food ends up in the stomach undigested. This undigested material turns into acidic waste, which causes stomach spasms. These spasms create stomach gas which pops open the valve between the stomach and esophagus, allowing the acidic content to return to the esophagus.

Others believe that acid reflux is related to aging. As we age, the activity of the stomach is reduced. This also reduces the ability to produce hydrochloric acid. The result is the stomach turning into a breeding ground for infection which can cause stomach pain and acid waste irritation.

Whatever the cause behind acid reflux, it is often a chronic disease. Therefore, most medications for the disease merely relieve the burning and other symptoms and cannot actually cure the condition. As medications relieve the symptoms caused by acid reflux, they can cause several undesirable side effects due to the fact that they cut down the acid production in the stomach, leading to a reduction in ability to digest food. These medications can make you more susceptible to diseases and microbes transmitted through food. This may increase your risk for food poisoning and a host of other problems.

Before you choose a medication or a natural method to rid yourself of the burning that accompanies acid reflux, you should first make a thorough assessment of the food you eat and your lifestyle. Studies show that foods such as citrus, chocolate, garlic, onions, spicy, fried and fatty foods all contribute to and can aggravate acid reflux. Limiting your intake or avoiding such foods as much as possible is a good first line of defense against future acid reflux bouts.

Lifestyle modification, such as losing weight, cutting back on alcohol and caffeine, sleeping with your head raised six to eight inches, and waiting three hours after eating before going to bed can assist in reducing the number of acid reflux episodes you may have.

Though you should discuss your options with your physician, something as simple as lifestyle improvements and dietary changes can help to keep you from adding an acid blocker or acid reflux medication to your daily diet.

About The Author
Amanda Baker writes for To Be Informed - http://www.tobeinformed.com

Are You Controlled By The Urge To Binge?

I gotta confess: I'm completely addicted to crisps. Any kind is fine. Don't mind the flavor - they all taste fine. My resolve weakens every time I think about chomping into one. Feeling the crunch, hearing the crackle, and getting that first taste of its tangy flavor. Bliss - and if you are into crisps then you probably wish you had a packet right now - probably a big one.

But maybe crisps aren't your thing. Probably there's another food that lures you into the refrigerator or the pantry cabinet. I can think of a few more that do it for me. Milk chocolate, do-nuts, crispy pies....and the list goes on. I have no doubt that you probably have a list of your own - right. According to one study, 97% of women (compared to 68% of men) experience cravings on food.

So how do you control these urges that pull you away from your diet plan and down the temporary joy of self-indulgence? I researched on the topic to give you what some experts advise on how to enjoy that art called eating without it turning into a feeding frenzy. Read on - and never again feel guilty about eating a chocolate chip cookie.

This is what they say:

Take Charge of Your Eating Habits.

Try to control the number of food cravings you experience. It appears to be impossible for humans like us, but if you psyche yourself and develop fewer cravings, then slowly you'll submit to fewer cravings.(I'm not sure how to do this - maybe imagine that hamburger as a large lump on your butt or that chocolate as a shiny red bulge on your forehead)

According to one study of nearly 500 women, researchers found that women who received a daily 1, 200 milligram calcium supplement reduced their number of premenstrual food cravings by 54%. To reach the same result by getting the needed calcium intake from food, rely on skim milk and yogurt. Sounds a bit difficult for all lactose intolerant? Try some calcium-fortified foods or juices like cheese and calcium-filled orange juices. If you don't feel you can get sufficient calcium from food, make up the difference using a supplement of calcium carbonate or calcium citrate.

How about something relaxing? When you're anxious, the body produces more of the hormone cortisol, which may increase the amount of carbohydrates you want to eat. Sweets or carbohydrates temporarily increase our levels of serotonin, making us feel calm and relaxed.

Thus, one way of helping curb your sweet tooth, rent some videos, text your funniest friends, or schedule a spa weekend. Why not have a bit of chocolate once in a while? When you begin including small amounts of these forbidden foods into your diet, a funny thing happens: You don't crave them anymore.

Distinguish specific cravings from hunger. Suppose you drive by a fast food outlet and all of a sudden, you develop a deep craving for French fries. Rather than rushing down the drive thru section, reassess your urge. Turn on your favorite music and switch your attention away from the fries idea. Suppose, on the other hand, you feel the need to satisfy not the urge but your hunger, select an apple pie or salad as a substitute.

Cut Hundreds of Calories.

Sure you can cut on hundreds of calories on what you eat every day! How? By making the appropriate choices on replacing high-calorie to low-calorie foods, such as cheese, creams, whole milk, butter, etc. Here are easy tricks to keep you cooking and eating minus the calories.

• When cooking, use nonstick pan to eliminate the use of butter and/or oil.

• Remove the fat from the meat.

• Remove the skin of chicken before serving.

• Use butter-flavored seasoning on vegetables instead of sprinkling butter.

• For casseroles, desserts and sauces, use evaporated skim milk (12 cal./tbsp.) instead of heavy cream (51 cal./tbsp.)

• Cook stews and other casseroles ahead of time. Refrigerate. Remove congealed fat before serving.

• Choose real orange (71 cal.) over an orange juice (90 cal./6 oz).

• For snacks, low-calorie fruits (cucumbers, asparagus, carrots, apples, pickles) are good replacements for crackers and breads.

• Use bottled chocolate extract for milk shakes instead of sweetened cocoa.

• Use two egg whites (34 cal.) for cakes instead of one egg (82 cal.).

• Choose diet margarine (50 cal.) instead of the regular margarine (100 cal.).

• Choose cereals with the least calories then add fresh fruits to be more nutritious.

• In parties, good substitutes for snacks are carrot strips, pickle slices, and raw mushroom caps.

• Drip away fats by cooking hamburgers on the rack.

• Avoid chips with dips.

Staying in healthy shape depends on the right behaviors. So how strong is your will power to control the urge?

Prepared by Kevin Bauer
http://www.lose-weight-quickly.info

About The Author
Kevin Bauer
You may reprint this article on your website or in your ezine provided the resource box is included and the link to my website remains live.
The http://www.lose-weight-quickly.info is dedicated to all those who are frustrated because they are overweight or obese and want to take back their life. This dynamic website will provide ongoing information to all those with the courage to change their life. Published by Kevin Bauer

Fibromyalgia, Tools for Survival

Fibromyalgia is a chronic condition categorized as a form of arthritis. Fibromyalgia is characterized by widespread pain in the muscles, ligaments, and tendons. Common symptoms of fibromyalgia include fatigue, headaches, painful menstrual periods, tingling or numbness in the hands and feet, morning stiffness, multiple tender points on the body, and sleep difficulty. Common sites of pain include the back, shoulders, neck, pelvic girdle, and hands but any body part may be affected.

The cause of fibromyalgia is not known. However, many factors can contribute to fibromyalgia. Researchers believe that disturbances in sleep patterns may be a cause of fibromyalgia rather than a symptom. Viral or bacterial infections may also be a trigger. Injury or trauma that affects the central nervous system may be a cause of fibromyalgia. An imbalance in neurotransmitters in the brain may also be a cause of fibromyalgia. Serotonin is one such neurotransmitter that researchers believe is linked to cause fibromyalgia along with depression, migraines, and gastrointestinal distress. Abnormalities in the autonomic nervous system may be a cause of fibromyalgia. Fibromyalgia may also be caused by changes in muscle metabolism such as deconditioning and decreased blood flow.

Fibromyalgia affects people in early and middle adulthood but can affect children as well. Those affected by rheumatoid arthritis, lupus, or ankylosing spondylitis are more likely to develop fibromyalgia. A family history of fibromyalgia also increases the chance of developing this disorder. Those with sleep disorders such as restless legs syndrome or sleep apnea have an increased risk of developing fibromyalgia.

Fibromyalgia is not a progressive or life threatening disease. The symptoms of fibromyalgia vary in intensity. There are many treatments that can improve the symptoms of fibromyalgia.

Certain medications can treat the pain involved with fibromyalgia. Certain analgesics used to treat fibromyalgia include: acetaminophen, NSAID's (non-steroidal anti-inflammatory drugs), and Ultram (Tramadol). These medications may be used in conjunction with each other for better pain relief. However, Ultram must be prescribed by a physician while NSAID's (ibuprofen, naproxen, aspirin) and acetaminophen (Tylenol) are available over the counter.

Antidepressants may be prescribed by your doctor to treat fibromyalgia. Such antidepressant medications that may be prescribed include: Pamelor, Elavil, Doxepin, Prozac, Paxil, and Zoloft. These medications may be prescribed in conjunction with each other. These medications treat serotonin levels in the brain and may also promote sleep.

Those affected with muscle pain and spasms may need to take a muscle relaxant such as Flexeril at bedtime. Your doctor may also prescribe a benzodiazepine to promote sleep and help relax muscles. Certain sleep medications such as Ambien are classified as a benzodiazepine. However, these medications are not recommended for long term use because of the increased risk of dependence.

Your doctor may help you to create a unique treatment program involving cognitive-behavioral therapy and an interdisciplinary program. Cognitive-behavioral therapy involves teaching patients to deal with stressful situations. Interdisciplinary treatment programs may involve relaxation techniques, biofeedback, and education regarding chronic pain.

Self care is also very important in treating fibromyalgia. Self care includes reducing stress, achieving adequate sleep, exercising regularly, and eating a healthy diet. There are also alternative therapies that might help alleviate the stress and pain associated with fibromyalgia. These therapies include chiropractic care, massage therapy, meditation, yoga, acupressure, physical therapy, light aerobics, aromatherapy, herbs, nutritional supplements, myofascial release therapy, application of heat/cold, and acupuncture.

Visiting a doctor of osteopathy may be beneficial for treating fibromyalgia. Doctors of osteopathy are licensed to perform the same therapies and procedures as medical doctors but are also taught the use of manipulation to address joint and spinal problems. A doctor of osteopathy may be more apt to see the subtle signs of fibromyalgia.

There is no cure for fibromyalgia yet, but hope is on the horizon. The fibromyalgia patient has many resources to help deal with this disorder such as support groups, organizations, and medical professionals to help improve your quality of life. Fibromyalgia is not life threatening and treatments tend to improve the severity of the symptoms over time. There are many tools that the fibromyalgia sufferer can use to become a fibromyalgia survivor!

Copyright 2006 Kristy Haugen

About The Author
Kristy Haugen is a mother and an experienced nurse. She also has a bachelor degree in Biology and Chemistry. She writes to inform consumers about nutrition and health topics. Learn more about pain relief and arthritis at http://painreliefarticles.vitaminmaniac.com. Learn more about vitamins and your health at http://blog.vitaminmaniac.com.

Full Body Workout. What Equipment Is Needed?

In today's society, more and more people are not only leading rather sedentary life's but are also finding that the job they do is not only boring, but can be very stressful and they often do little or no exercise to help maintain their body's fitness.

However, if you want to improve your body fitness then you should look at doing a full body work out and the fitness equipment you need will become essential to you carrying out the proper exercise to be able to do this. There are many benefits associated with exercising and this includes weight loss, increased vitality, increased strength, flexibility as well as improved looks. But really it also provides the person who is exercising with a sense of well being as well as boosting their confidence levels. A recent study conducted by some doctors has shown that those who only do 60 days of proper exercise and eat a well balanced diet will inevitably look almost 10 years younger.

Today you will find that there is a lot of fitness equipment available, from used to home fitness equipment and all at affordable prices. Certainly the fitness equipment which seems to be most popular with many people is either multi gyms, dumb bells, bar bells, skipping ropes, rowing machines, treadmills, exercise bikes, balance boards, Swiss balls, resistance bands and punch bags along with heart monitors and electronic counters.

As a multi gym suggests it is made up of a number of different exercise equipments in one where incremented plates are used to provide the person exercise with variable loads for strengthening the chest, shoulders, arms, thighs, calves and pectorals.

Whilst you will find that the favoured equipment of a weight lifter in training will be dumb bells and bar bells. These pieces of equipment have weights attached to either a short or long bar and are generally used to exercise the weight lifters biceps, triceps, forearms, shoulders, thigh and calf muscles.

However, if you were to look in many gyms and households you would find that more and more people are turning to treadmills which can be used for either running or walking exercise. Also to be found in many gyms and some households is the rowing machine which helps to exercise the pecs and the lower back, and then you will find that the exercise bike can be especially effective for improving the muscles etc., of the legs.

A new innovation in the exercise market over the last few years has been the Swiss ball which has been specifically designed to help develop a person's balance as well as providing exercises particularly effective for the improvement of the abdomen and back muscles of a body.

Other pieces of equipment you may be interested in are the balance board which is been designed to help with developing the exercisers balance and punch bags (normally used by boxers when working out) but are great for helping with cardiovascular exercise. Then if you wish to look at providing some improvement to your quadriceps or deltoids then look no further than a resistance band.

In the beginning you may find that you are looking to purchase just the basic types of fitness equipment that you require and as your fitness improves you can look at purchasing equipment which is of a higher caliber. However, I would suggest that when initially looking to purchase some fitness equipment go for second hand and if you are some one who is short on time and can not either afford a gym's fees or have the time to visit one then look at purchasing a mul

About The Author
Kerris Samson a work from home who has been looking at ways of staying fit over the years. If you would like to learn more about ways of keeping your body healthy then please visit http://www.gym.avonmay.info.

AIDS/HIV Information

AIDS is an acronym for Acquired Immunodeficiency Syndrome it causes a destruction of the immune system. It is the most advanced stage of the HIV virus (HIV stands for Human Immunodeficiency Virus). AIDS is defined by the Centers for Disease Control and Prevention (CDC) as the presence of a positive HIV antibody test and one or more of the illnesses known as opportunistic infections.

The HIV virus, type 1 or 2 is widely known to be the cause of AIDS. HIV breaks down and attacks your T cells so your body is unable to defend itself against different infections. The HIV virus also attacks your peripheral nervous system, this causes nerve and muscle pain, especially in the feet, legs, and hands.

HIV is spread through direct contact with semen or blood of an individual that is infected. This can be transferred in many ways the most common is unprotected sexual intercourse. Other means of infection are infected blood transfusions, mother to infant (at time of birth, or through breast milk), sharing needles with an infected person, and rarely a healthcare worker that gets pricked with an infected needle.

Often people who are infected with HIV have few symptoms and in some cases there are none. Other times, symptoms of HIV are confused with other illnesses such as the flu. This may be severe, with swollen glands in the neck and armpits, tiredness, fever and night sweats. This is where as much as 9 out of 10 of the infected individuals will develop AIDS. At this point the person may feel completely healthy and not even know that he/she has the virus. The next stage begins when the immune system starts to break down and the virus becomes more aggressive in damaging white cells. Several glands in the neck and armpits may swell and stay swollen for an extended period of time without any explanation. As this disease progresses boils or warts may spread over the body. They may also feel tremendously tired, night sweats, high fevers, chronic diarrhea, and they may lose a considerable amount of their body weight. Most cases have shown thrush as a symptom as well. At this point the person is in the final stages of HIV--AIDS. Severe chest infections with high fever are common and survival rate is above 70% but decrease with each recurrence.

A person is diagnosed with AIDS when he/she has one or more positive HIV screening and the presence of an AIDS defining condition. Some of the common conditions include but are not limited to: Meningitis, Encephalitis, Dementia, Pneumonia, Kaposi sarcoma, and Lymphoma. There is also a blood test called an Immune Profile that can be done. This test is used to measure the loss of immunity and help decide on the best treatment. There is a test that is rarely used due to its high cost, it is known as a Viral Load: This test detects the virus itself, and also measures the amount of HIV in the blood. It shows how quickly the HIV infection is likely to advance. A high viral load suggests that the person may progress rapidly to AIDS.

Although there is no cure for AIDS there are medical treatments that aide in prolonging, and maintaining the best quality of life possible. These include two nucleoside inhibitors, lamivudine and zidovudine. Actual treatment plans will vary with each patient, along with the physical aspect of this disease. The psychological side has to be addressed in order for a treatment plan to be effective.

The easiest way to escape contracting this disease is to avoid the risk factors that you are in control of. Such as: unprotected sex, not sharing a needle, and if you are in the healthcare field be sure to use all precautions necessary to avoid an accidental prick from a possible infected needle (remember that in this diseases early stages it is common for the person not to even know they are infected). Today AIDS is the fifth leading cause of death among all adults aged 25 to 44 in the United States. Among African-Americans in the 25 to 44 age group, AIDS is the leading cause of death for men and the second leading cause of death for women. Our society needs to become aware that by not protecting ourselves we are killing ourselves and that this has to stop.

About The Author
Melissa Albright is the webmaster for the website Know More Get More http://www.knowmoregetmore.com/healthyliving Giving you the information you need.

Coping with Diabetes

Every day, in the United States, more than 2000 new cases of diabetes are diagnosed. Type II diabetes, the most prevalent form of diabetes worldwide, often shows few or even no symptoms!

After eating, food is broken down into what is known as glucose, a sugar carried by the blood to cells throughout the body. Using a hormone known as insulin, made in the pancreas, cells process glucose into energy.

Because cells in the muscles, liver, and fat do not use insulin properly in the body of a person with type II diabetes, they have problems converting food into energy. Eventually, the pancreas cannot make enough insulin for the body's needs. The amount of glucose in the body increases, and the cells are starved of energy.

This starvation of the cells, paired with the high blood glucose level can damage nerves and blood vessels. This leads to complications such as kidney disease, nerve problems, blindness, and heart ailments.

There are a lot of factors that can help to attribute to diabetes cases - lifestyle, environment, heredity - and those who are at risk should be screened regularly to prevent diabetes. Those that are already diagnosed with diabetes should aim to keep their glucose level under control.

But how do you know if you have type II diabetes? After all, it has few symptoms, often no symptoms in some patients. However, if you notice an increased thirst or hunger, a change in weight, or blurred vision, getting tested for type II diabetes is necessary, as only your doctor will be able to help you find the treatment steps necessary to being able to manage your life with diabetes.

Simple changes such as eating right, managing your weight, and keeping your blood sugar level under control may be enough. However, you doctor may prescribe diabetes-regulating medications to assist you in controlling your type II diabetes.

Diabetes is a serious ailment with extreme consequences if it isn't treated properly. But if you follow your doctor's advice and maintain both your lifestyle and blood sugar levels, you can help to prevent the more serious consequences from occurring.

This article is for information purposes only and is not meant to treat, diagnose or prevent any ailment or disease. See your physician for proper diagnosis and treatment.

About The Author
Amanda Baker writes for http://tobeinformed.com - a website for health, fitness and wellness information.

Website Designs And Online Marketing Tools For Dental Services

Online Marketing Tips For Dental Services

Your reputation as a qualified dentist should not be compromised by a website that doesn't reflect your practice. Why pay thousands on a site that has all the latest technology when you're not quite hitting the right audience – your patients and future clients?

While web designers know all the latest tricks for HTML and other codes, they don't know your business better than you. You need to be able to communicate this without getting caught up in the latest cool features for websites. When you know what you want to tell your visitors, your visitors will be more likely to use your website as a valuable resource and tool.

A few helpful tips to make your online marketing tools benefit your practice are listed below:

1. Material relevant to your practice is what matters to your visitors. Granted, a nice looking website is helpful, but a website chalk full with interesting content is far more important. Try not to write as though you're communicating with a professional dental association. As for organizing your web material, the first thing that visitors see on your site should have your dental practice's name, a picture of your place, and contact information.

2. Visuals like a photo of yourself and your building are very helpful. Also, compose an online introductory letter including your degrees and activities that you enjoy.

3. E-newsletters help you offer advise and support for your clients. Ask patients for their email address and mail off newsletters on a monthly basis. Include proactive material that keeps your patients up-to-date on dental care and your practice.

4. Don't make your visits wait for information to download. Too many graphics or intricate graphics can cause your visitors to quickly go elsewhere.

5. Fresh content is much more attractive. Include interesting articles and features with engaging and time sensitive the material to entice visitors to return frequently. Use an online direct mail service for relevant material that can be inserted into your site or e-newsletter.

6. Let your clients know that you have a website by listing it on direct mail campaigns or including it on literature in your waiting room. Many referral services such as 1800Dentist also let you list your web address. Also, you can register your site with some search engines.

7. Make your website interactive with customer service, monthly contests, promotions and quizzes. The more visitors feel connected with the site the more likely they are to return sooner for the special deals and service. Offer coupons and other discounts like money off a cleaning. Many clients also look for links to help them understand their dental needs or fun links that highly interest them.

A website and other online marketing tools shouldn't cost your practice lots of money and result in little benefit. With some instruction, most office managers can update the material from the office computer. Visit Dental Marketing Center (http://www.dentalmarketingcenter.com) or Internet Dental Alliance (http://www.internetdentalalliance.com) to discover more about web designs exclusively for dental practices.

About The Author
Copyright 2005 Myna Harriot. All rights reserved.
Myna Harriot is the webmaster of HT Dental one of the leading on-line resources for dental related information on the Internet. For more info click on her article archive: http://www.htdental.com/.

Constipation Remedies

Constipation is a common condition in the very young and the more mature. It's most often a problem for infants, toddlers, and persons over the age of 55.

Fortunately, constipation remedies are simple, effective, and often free. What are the most common constipation remedies?

Your most important constipation remedies may be the medications you don't take.

Ask your doctor about alternatives to prescriptions that may be causing you to suffer chronic constipation. Constipating medications include codeine or hydrocodone painkillers (such as Vicodin), antacids that contain aluminum, many antidepressants, all iron supplements, and some drugs used to treat Parkinson's disease, multiple sclerosis, and bipolar disorder.

If you don't take any of these medications, the next most important of the constipation remedies is to make sure you drink at least 8 glasses of water a day.

Dry stools are constipating. Increasing the amount of water you drink is more important than any other change to your diet.

Fiber, however, also helps.

Fiber from fruits and vegetables is always more beneficial than fiber from supplements That's because plant foods provide fiber in small doses. There's enough fiber in fruits and vegetables to contribute to regularity but not so much fiber as to create its own blockages in your colon.

When using fiber-based constipation remedies, always start with the smallest possible dose. Build up to taking enough fiber to increase regularity. Slowly increasing your dosage of fiber supplements helps you avoid problems with bloating and gas.

There are two types of fiber, soluble and insoluble.

Soluble fiber mixed with water forms a gel. Insoluble fiber does not.

Soluble fiber slows down the digestive process. It combines with and keeps fats and sugars from being absorbed into the bloodstream.

Insoluble fiber speeds up the digestive process. It flushes toxins out the digestive tract. It may or may not keep fats and sugars from being absorbed through the large intestine.

Soluble fiber is found in barley, beans and peas, apples and oranges, carrots, flax seed, oatmeal and oat bran, and psyllium (the fiber source used in Metamucil).

Insoluble fiber is found in peels and skins of fruits and vegetables, corn bran, flax seed, vegetables such as green beans and cauliflower, and whole-wheat products.

Among natural constipation remedies, soluble fiber relieves constipation slowly. Insoluble fiber, on the other hand, relieves constipation quickly. Both kinds of fiber are beneficial, and you should take both in moderation.

Fiber doesn't always help constipation, particularly if you have had a neurological condition like Parkinson's disease for a long time. If these nerves controlling the passage of digested food and waste products through the lower digestive tract have been damaged, adding to the amount of waste products that has to be moved won't help. For persons with these conditions, the issue of insufficient peristalsis must be addressed with prescription drugs.

Prunes contain fiber, but fiber isn't what makes them among the most effective constipation remedies. Prunes and prune juice contain sorbitol and other sugars that are only slowly absorbed into the bloodstream.

While these sugars sit in the intestine, they draw water into the central cavity. The additional water softens the stool.

The common herbal remedies for constipation—aloe bitters, cascara sagrada, buckthorn, frangula, rhubarb, and the most familiar, senna—act as the "heavy artillery" of natural constipation remedies by alternately stimulating and paralyzing nerves that serve the colon.

Once chemicals in these herbs have been converted to their active forms by friendly bacteria, they stimulate the muscles that push stool downward and relax the muscles that hold stool in place. Stimulant laxatives made from herbs don't work if the colon does not host Lactobacillus and related microorganisms. They aren't a good idea if you're taking antibiotics.

The effect of any stimulant laxative, herbal or synthetic, diminishes with use. Don't use any stimulant laxative for more than 2 weeks at a time. Avoid using fiber and stimulant laxatives at the same time.

Other constipation remedies are things you do.

Exercise can help—or it might not. If you don't exercise at all, exercising even as little as walking around the block is one of the most effective constipation remedies. If you already exercise, however, more exercise probably won't increase your regularity.

Experts advise that one of the best constipation remedies is to set aside a regular time, every day, to attempt to evacuate your bowels. For most people, the best time to try to have a bowel movement is immediately after breakfast. Sit on the commode for at least 10 minutes every day, whether your bowels move or not.

Eventually, your body will attempt to take advantage of the opportunity to evacuate the bowel, if you are taking other steps to maintain bowel health.

About The Author
Anthony France has been involved within the health related industry for many years, now semi retired he created a website to share his knowledge through written articles free to visitors.

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Setting the right fitness goal is crucial to success

Many fall short of their ideal level of fitness because they either do not set goals or set totally inappropriate goals with only one likely outcome – failure. Yet if you spend a little more time on setting your goals you will increase your chances of success and the rewards will be greater.

If you do not put enough thought into the goal setting stage of your plans you are more likely to fail. A carefully chosen goal, whether to do with your fitness, career or personal life will motivate you to stay on target and also add another factor to your training – it will engage your mind.

Your training and sport should be viewed as part of your personal development and not as a separate physical activity. Many individuals regard their sport and exercise as a way of taking a break from their intellectual pursuits and train their 'mental' and 'physical' self separately, but do you really perform at best by splitting yourself in two? Does taking the 'mind' out of physical activity result in mindless action? Skills and abilities learnt from participating in your sport can translate back to your personal and professional life; it also works the other way around.

Choosing the right goal for you

A goal is a wish to achieve something you regard as worthwhile that represents a challenge. It will be a target beyond your current ability requiring a substantial effort on your behalf to attain. Once you have reached your goal it will be an achievement to take pride in and drive you on to achieve a higher level.

Whether conscious of it or not, most will have a goal in mind that determines what we do. It may be for a quiet, comfortable life, earn more money, look good, get fit or all of these. I believe it is important to have goals as a way to motivate and encourage continuous self-improvement but the goal itself must be carefully thought out before you set off on your journey toward it.

A goal should …

be something you know is achievable and provides you with the motivation to train.

have a specific target so you know when you have achieved it, for example, completing a 10 k run, making the first team or getting a black belt in a martial art.

involve doing an activity you can enjoy and benefit from.

be shared with the people around you so they will ask you about your progress adding to your motivation.

be broken down into smaller tangible steps so each stage represents a tick in a box allowing you to take satisfaction from the journey.

provide you with the opportunity to experiment and learn.

challenge your intellect as well as your body.

A goal should not be..

impossible or unrealistic

plucked out of the air just because it sounds good. 'I want to run a marathon' is fine if you like running and are prepared to put in the time, but if you are not going to enjoy the months of training that lie ahead it is not a good goal to set.

given an arbitrary target without any meaning such as increasing your trips to the gym to 4 times a week, this doesn't meet the criteria of the should be's above. However, this might be a subset of a goal that will enable you to achieve the big one.

too easy and require little effort.

set in concrete and non-negotiable. Be prepared to re-assess your goal and your reasons for achieving it. Don't suffer needlessly and struggle to achieve a goal that will adversely affect you, your family and your friends.

detrimental to your health.

Once you have decided your goal ask the following questions to clarify your reasons for selecting it.

Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning right up to achieving fame and fortune.

How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.

How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?

When you are satisfied with your answers write down your goal and then underneath add 'How I am going to achieve this?' This will include steps to take you closer each day to your ultimate goal. List things that need to be done in preparation such as

buying new kit, research, finding useful sources of information/ advice, getting professional help, joining a sports club and getting a check-up from your doctor

Be sure that each step on your action plan is clear and contains just one action so you can tick the box when it's done. Be methodical about your preparation and do not be tempted to rush straight into your training, the well known business mantra is just as applicable here – proper planning prevents poor performance! A good plan also helps you keep your mind focused on the task in hand increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan. You may wish to promise yourself a reward on successful completion but do make it relevant to your long-term goals. A weekend in Chicago to run the marathon would give your motivation for running a shot in the arm, whereas an all-you-can-eat meal on reaching your target weight would obviously set you back into bad habits. However, if you have chosen an appropriate goal and planned accordingly, the experience of the journey and achievement in itself will mean more than anything – although it's nice to have some icing on the cake!

How to achieve your goal

At this stage all you have in front of you is a sheet of paper with your goal at the top and listed beneath your individual steps to get you there. Put this in a place where it can be seen. You may need to return to this on occasions when things may not be going too well and your motivation has taken a knock.

In addition to this important record keep a diary of your progress and include:-

what you did you set out to do

what you actually achieved

how you felt

what you learnt

The last point is crucial to achieving your goal. Be flexible and learn from your experience. If something doesn't appear to be working, don't try any harder using the same approach. If banging your head against a brick wall isn't working, don't bang it harder!

Be prepared to change your approach, method and technique is you feel you are getting nowhere fast or it's starting to hurt. There is little to be gained from injuring yourself in the pursuit of a goal that is meant to improve your quality of life.

If your enthusiasm dips, return to your goal sheet and training diary to remind you of your objectives and the passion you felt when starting out. As you draw nearer to your goal start planning ahead for your next self-improvement activity. I always find this helps with the final stages as you can start to see yourself moving onwards and upwards towards a higher achievement.

About The Author
Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called 'The Performance Paradox: Challenging the conventional methods of sports training and exercise' and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com.

The Pharmacist Says...Understand Cough and Congestion

Today, there are numerous oral cough and congestion medications available at the neighborhood drug store. The list of medications can be overwhelming to patients. Organizing these medications into 4 categories simplifies the process of choosing a medication and preventing drug interactions and reactions.

The categories are:

1. Antihistamines
2. Decongestants
3. Cough Suppressants
4. Expectorants

Antihistamines are used for allergy symptoms and relief of a runny nose. Some common antihistamines are diphenhydramine (Benadryl), loratadine (Claritin), and chlopheniramine maleate (Chlor-Trimeton). Benadryl causes drowsiness and is used in several OTC sleep medications (for example, Tylenol PM). Benadryl is also used as an antitussive in some OTC cough medications (Benylin). Exercise caution after taking Benadryl because of the sedation associated with it. Claritin is a nonsedating antihistamine.

Decongestants are used to relieve nasal stuffiness or congestion. Decongestants can also relieve pressure in the ears. Some common decongestants are pseudoephedrine (Sudafed) and phenylephrine (Sudafed PE). Decongestants can elevate blood pressure. Patients should consult their physician before taking any decongestants.

Cough suppressants are used to relieve cough. Some common cough suppressants are dextromethoraphan (used in Robitussin DM) and diphenhydramine (Benylin).

Expectorants are used to thin secretions. A common expectorant is guaifenesin (Mucinex). Water also acts as a natural mycolytic by thining out the secretions.

Cough and congestion medications contain one or more of these categories. For example, some medications contain a cough suppressant and an antihistamine. It is very important to check the medication's active ingredients box to determine what is contained in the medication.

Always check with you doctor or pharmacist before taking a cough and congestion medication if you have heart disease, high blood pressure, thyroid disease, diabetes, trouble urinating due to an enlarged prostate, or had an obstruction or narrowing of the bowel. Also, do not take any cold medications if you are taking a Monamine Oxidase Inhibitor (Certain drugs used for depression, psychiatric, or emotional conditions, or Parkinson's disease), or for 2 weeks after stopping the MAOI drug. If you do not know if your prescription drug contains a MAOI, ask your doctor or pharmacist.

About The Author
J. Wesley Cantrell has been a Registered Pharmacist for 15 years. His experience includes Retail, Institutional and Long Term Care pharmacy. He is a licensed Consultant and Parenteral Pharmacist. He writes articles for CoughandCongestion.com and ThePharmacistSays.com.
jwcantrell@thepharmacistsays.com