Bounce Back From Cold or Flu Fast

11 best ways to soothe symptoms and speed up recovery

Fighting the Cold or Flu

First, the bad news: There’s no actual cure for cold or flu. But on the bright side, these viruses do tend to clear up pretty quickly—within 3 to 10 days, in most cases. While you can’t kill the bugs with medications, you can treat the symptoms so you feel more comfortable and prevent complications, like bronchitis or pneumonia. Here, 11 things you should do at the first sign of sniffles and sneezes.



Is it cold or flu?

Cold symptoms are mostly respiratory—sore throat, coughing, sneezing, runny nose. The flu can have these symptoms too, but it’s much more likely to produce fever and chills, along with headache, muscle aches, and fatigue. “It comes on more suddenly, and the symptoms tend to be much worse than with a cold,” says Christopher Czaja, MD, an infection control officer for the National Jewish Health Hospital in Denver.



Knowing the difference is important because if you suspect you have the flu, you can take an antiviral medication, like Tamiflu, which can shave a few days off seasonal or swine flu if started within the first 2 days of getting sick. Tamiflu is available by prescription only, so if think it’s the flu call your doctor--fast!


Rest and hydrate

Take Mom's advice: Get plenty of rest and drink lots of fluids, Czaja advises. "Drinking water helps thin mucus secretions in the lungs." What about that old standby, orange juice? It’s fine as a fluid, but don’t expect any bonus benefit from the vitamin C it contains. "Scientific studies have yet to prove it’s effective for preventing or treating respiratory infections," Czaja says.

Sip hot tea

All teas contain theophylline, which is a natural bronchodilator. Choose the brew you find most tasty. Add a little honey if you wish, says Gwen Huitt, MD, director of the Adult Infection Disease Unit at National Jewish Health Hospital. Honey coats the throat to soothe irritation and is rich in infection-fighting antioxidants. It also spurs saliva production, which can help thin out mucus.

Take an OTC med

Hit the pharmacy to find a med that treats your specific aches and pains. A pain reliever like aspirin, acetaminophen, or ibuprofen can provide relief from fever and body aches, says Czaja. For a cough, look for a product that contains dextromethorphan, a suppressant that can temporarily stop cough symptoms. For congestion, look for guaifenesin, an expectorant that can help dislodge mucus. Pseudoephedrine is a very effective decongestant (it helps unplug stuffy noses by constricting blood vessels).

Pick the right natural remedy

If you feel symptoms coming on, zinc or Cold-fX (a supplement that contains ginseng) could help shorten symptoms, research shows. Your body needs the mineral zinc to produce germ-fighting white blood cells, but don’t overdo it. More than 50 mg a day can actually backfire and suppress your immune system.



Ginseng bolsters levels of white blood cells and crucial immune system proteins called interleukins. Other remedies, like echinacea, Airborne, and—as previously mentioned—vitamin C, are not as effective as these, research shows.

Sip some chicken soup

This cold remedy has been used for centuries—with good reason. Cysteine, an amino acid released from chicken during cooking, is chemically similar to a common bronchitis drug. The soup thins mucus and calms the symptoms of a stuffed-up nose and wracking cough. A study published in Chest found that even most supermarket brands helped block inflammatory cells, leading to reduced cold symptoms.

Have a steamy moment

"Inhaling warm, moist air can help thin out and loosen mucus," says Czaja. Make a mini steam bath by leaning your head over a bowl of hot water, being careful not to scald yourself. Or indulge in an extra-long shower.

Cover your mouth

Cough and sneeze into a tissue, then toss it. If you don’t have one handy, use your shirtsleeve. As many as 19,500 flu viruses can be expelled in a single cough, so this is the best way to avoid spreading the infection around your house or workplace. If you expel thick, green mucus, you probably have a bacterial infection in your airways (in addition to your cold or flu virus). Call your doctor, who may prescribe antibiotics to clear up the secondary infection.

Call in sick

If you have the flu or a bad cold, take time off to recover at home. You could infect someone who has a weaker immune system than you and may develop much more serious symptoms. "And if you get stressed while you have the flu, your symptoms can get worse," says Philip Tierno, PhD, director of clinical microbiology and immunology at New York University. Unfortunately, you’re contagious until you’ve been free of fever without medication for 24 hours.

Keep your distance from new germs

Once you're on the mend, reduce your chances of catching another bug by avoiding contact with anyone who has a cold or the flu. Not possible? The next best thing is to wash your hands constantly and thoroughly, or use an alcohol-based hand sanitizer if you're not close to a sink.

In case of emergency

If you have any of the following signs and symptoms, which could indicate a serious case or complications, call your doctor:



•Fever above 101.5 F

•Shaking chills

•A cough with phlegm that doesn't improve or gets worse

•Bloody mucus or phlegm

•Shortness of breath with normal daily activities

•Chest pain when you breathe or talk

•Inability to keep down food or liquids

Via Prevention Magazine

6 Major Health Problems Caused By Lack Of Sleep

How skimping on sleep hurts your health



Cardiovascular Disease

In a 2010 study published in the journal Sleep, researchers at the West Virginia University School of Medicine reviewed data from 30,397 people who had participated in the 2005 National Health Interview Study. They discovered that those sleeping fewer than 7 hours a night were at increased risk of heart disease. In particular, women under 60 who sleep 5 hours or fewer a night have twice the risk for developing heart disease.

Diabetes

According to a study in the journal Diabetes in 2011, University of Chicago and Northwestern University researchers found that when people with type 2 diabetes slept poorly at night, they had a 9 percent higher fasting glucose level, a 30 percent higher fasting insulin level, and a 43 percent higher insulin resistance level. Diabetics with insomnia fared even worse—their fasting glucose levels were 23 percent higher, their fasting insulin levels were 48 percent higher, and their insulin resistance levels were 82 percent higher than diabetics who didn’t have insomnia.

Breast Cancer

Researchers at Tohoku University Graduate School of Medicine in Sendai, Japan, studied data from nearly 24,000 women ages 40 to 79, and learned that those who slept fewer than 6 hours a night had a 62 percent higher risk for breast cancer, while those who slept more than 9 hours a night had a 28 percent lower risk.

Urinary Problems

In findings presented at the May 2011 meeting of the American Urological Association, researchers at the New England Research Institute in Watertown, MA, reviewed data from 4,145 middle-aged men and women and here’s what they discovered:

Five years of sleeping restlessly or too little (fewer than 5 hours a night) can increase by 80 to 90 percent a woman’s risk of needing to wake at night to urinate (nocturia) or of becoming incontinent. A whopping 42 percent of the women classified themselves as restless sleepers, compared with 34 percent of the men. The researchers theorize that sleeping poorly causes inflammation, which in turn can lead to urinary problems.


Colon Cancer

In a study of 1,240 people published in 2011, Case Western University researchers found that those who slept fewer than 6 hours a night were 47 percent more likely to have colorectal polyps, which can become cancerous, than people who clocked at least 7 hours of sleep.

Mortality

A 10-year study of some 16,000 people by researchers at the University of Copenhagen connected the dots between a lack of sleep and an increased risk of mortality. It turns out that the men who reported sleeping badly, especially those under 45, had twice the risk for death than men who reported sleeping well. And men who had three or more sleep disturbances a night had a suicide risk five times higher than men whose sleep was undisturbed. Though sleep disturbances didn’t affect women’s mortality, both women and men who reported sleep disturbances were more likely to have high blood pressure and diabetes.




Via Prevention Magazine

MATTHEW JOHNSTONE presents his charming 16-step guide in achieving inner peace

Over a 24-hour period we can process up to 70,000 thoughts, even as we sleep. Each day contains 86,400 seconds, so that equates to a different thought every 1.2 seconds, your brain never stops!

Left unchecked, this incessant chatter can turn to the dark side and become an chorus of self-criticism and blame. Negative thinking can become much more dominant than the positive and supportive kind.

These thoughts tend to become stuck and repetitive — leading to anxiety, depression and burn-out. Only by freeing ourselves from them can we grow calmer, more focused, more present and happier.

Meditation has been proven to ease stress, improve metabolism, reduce pain, lower blood pressure and enhance brain function. And all you need to do is . .. nothing. Any time is great.

Find a firm but comfortable chair and a blanket to keep warm. Sit in the quietest room in the house and make your space as snug and peaceful as possible. Keep a soft light on to stop yourself nodding off.

Your posture should be upright and symmetrical. Think of a Buckingham Palace guard — alert but relaxed. Put your hands on your lap and keep your chin up.

For best results, ‘hush-proof’ your surroundings. Take your landline phone off the hook, turn off your computer and mobile, and banish your family from the room. You can even wear earplugs.

Find a spot on the wall in front of you. Take six deep breathes,soften your focus and close your eyes. Focus on the sounds outside the room. Next, bring your focus to the sounds within the room.

Now, listen to the sounds inside your body — your breath and heartbeat. This is where your attention should be, within yourself. Don’t think, just focus on your breath.

Keep thinking about your breath. Imagine your nose as a lighthouse from which you take all your bearings. If you feel you’re losing your focus, concentrate once more on your breath. Just keep breathing in and out, nice and slow and steady.

It is a well-known fact that smiling helps release endorphins (the brain’s natural relaxant), so as you relax picture yourself with a gentle smile. You’ll probably find by doing this you will have one during the meditation.

Your thoughts will naturally bubble to the surface. The most important thing is not to get upset with yourself. Thoughts during meditation can be the mind’s way of releasing stress. But there is still great benefit in sitting quietly.

Do not pursue these thoughts, judge them or reject them. Simply acknowledge them, then let them go.

Each time you breathe, think of your feet growing roots into the floor. This thought anchors you and keeps you centred.

After 20 minutes gradually bring your awareness back into the room. When you’re ready, take a few deep breaths, fill the lungs and gently open your eyes.

Before you get up, sit for a minute. Think about how peaceful you feel in this moment. Most of all, feel proud — you’ve managed to meditate.


Extracted from Quiet The Mind, by Matthew Johnstone (Robinson).

Seven reasons to smile

1. Smiling is natural


Charles Darwin proposed in his 1872 book, The Expression of Emotion in Man and Animals, that facial expressions are biologically based and universal among humans.



Indeed, smiling is innate — in a recent Technology Entertainment and Design talk, CEO of HealthTap, Ron Gutman explained that unborn babies smile in the womb, newborn babies smile in their sleep and blind babies smile when they hear human voices.



Gutman says children smile as many as 400 times per day and even the members of the isolated Fore tribe in Papua New Guinea smile.


2. Smiles tell it all

We all know the smirk, the fake smile, cheeky grin. In 2010, researchers at the University of California at Berkeley identified at least six types of instinctive smiles:



The Duchenne smile (named after 19th-century French scientist Duchenne de Boulogne), a genuine grin, that raises both corners of the mouth and the cheeks to form 'crow's feet' at the eyes' outer edges.

The flirty, coy smile with head turned slightly away.

The amused smile after a good joke, with the head thrown back.

The love smile, with a tilted head and softened eyes.

The interested smile, with raised eyebrows and a slight grin.

The embarrassed smile, with the eyes cast downward.

3. Smiling makes you happy

In 1872, Charles Darwin proposed that, "The free expression by outward signs of an emotion intensifies it" i.e. to smile on the outside will make you happy on the inside. This is the Facial Feedback Hypothesis.



Darwin was right. Models and rock stars may look cool with serious pouts, but they are missing out a natural rush of endorphins and the feel-good serotonin, which are released whenever you smile or laugh.



"British researchers found that one smile can generate the same level of brain stimulation as up to 2,000 bars of chocolate," Gutman says.



4. Smiling makes others happy

Surakka, V. and Hietanen, J. K. (1998) proved that the sight of a smile can induce a feeling of pleasure. Their research showed that even the sight of a smile in a photo can induce pleasurable feelings, if the smile seems genuine. Is it time to change your Facebook profile photo?


5. Smiling is contagious

A recent study at Uppsala University in Sweden found that it's very difficult to frown when looking at someone who smiles, because smiling is evolutionarily contagious, and it suppresses the control we usually have on our facial muscles.


Here is a test: Smile. Now try to maintain your smile and frown at the same time. Not easy, is it?


6. Smiling makes you attractive

In his famous 20th century book, How to Win Friends and Influence People, Dale Carnegie hailed the simple smile as the first key to making an impression and dealing successfully with people.



In the late 1990s, US supermarket Safeway instructed its store employees to smile and greet customers with direct eye contact. In 1998, 12 female employees filed grievances, due to unwanted solicitous attention from male customers.



The Virginia Polytechnic Institute and the University of Oxford did a study in 2001, proving that smiles can elicit cooperation among strangers in one short interaction.


7. Smiling is good for your health

According to Christopher Peterson PhD, University of Michigan, people who are optimistic (and so smile a lot) have much better health due to a more robust immune system. In older people, those who remain optimistic are 77% less likely to die from all causes than those who are pessimists.



In his TED talk, Gutman cites a Wayne State University research project that looked into pre-1950s baseball cards and found that players who didn't smile in their pictures lived an average of only 72.9 years, where players with beaming smiles lived an average of almost 80 years.



Via Australian Women's Weekly

Ten amazing uses for lavender

Who would have thought that an all-purpose medicine could smell so lovely? Well-known for its use in making perfume, soaps, and scented sachets, lavender — either as a tea, tincture or ointment, or essential oil — has been used in healing for centuries.


Infection fighter

Along with garlic and cloves, lavender was an ingredient of the 'Four Thieves vinegar', an infamous brew attributed to 18th century grave robbers who washed their hands with it before stripping corpses of their valuables. Lavender does, in fact, contain tannins that kill bacteria and prevent minor cuts from becoming infected. Add 10 drops of lavender oil to 1/2 cup of water and use to wash the wound.

Tummy tamer

European doctors recommend lavender tea as a digestive aid. It has an antispasmodic effect, helping to relax the muscles of the digestive tract and prevent cramping of the stomach and intestine. It also helps to ease and expel wind. To make tea, put a heaped teaspoon of fresh, unsprayed flowers (or one lever teaspoon of dried lavender) in 1 cup of boiling water for 10 minutes; strain and add honey, if you wish.

Burn buster

In 1910, French chemist Rene Maurice Gattefosse noted that when he burned his hand, lavender oil resulted in faster healing. This discovery sparked research into the capabilities of essential oils: it was, in fact, Gattefosse who invented the word aromatherapy. Put a drop or two of undiluted lavender oil on small burns to ease pain immediately. The discomfort of sunburn can also be alleviated with a compress of cold lavender tea.

Help for headaches

Queen Elizabeth I was said to have favoured lavender tea for her frequent tension headaches, and lavender farmers of old would wear a spray of the flowers beneath their hats — it was apparently a notable fact that they never suffered from headaches, despite working in the bright sun all day. Apply a little neat oil to temples and massage it in for remarkable relief, or sip cool lavender tea.

Acne assistance

Lavender's natural antibacterial, antiseptic, and oil-regulating effects make it ideal for treating acne and other inflammatory skin problems, including eczema and psoriasis. It also helps to reduce scarring. Add 10 drops of lavender oil to 50ml of witch hazel, and dab directly onto spots.

Bathing beauty

A lavender-scented bath is not just a fragrant treat, it provides relief from musculo-skeletal pain, including arthritis, sciatica, sprains, strains, muscle spasms, labour pain, and period pain. Not only does the lavender reduce the actual pain, it also eases anxiety and tension about the pain, which can be a trigger in itself. Add 10 drops of oil to a bath.

Stress less

According to a Japanese study published in the Journal of Agricultural and Food Chemistry, linalool — a substance found in lavender — 'switches off' stress-induced activity in more than 100 genes. Add lavender oil to a diffuser to disperse the scent through a room, or if you have the luxury of time, take a stress-busting soak.

Ease emotional upset

Lavender's aroma comes from airborne molecules of linalyl esters, oils that stimulate the olfactory nerve in the brain and have a balancing effect on the central nervous system, making it very helpful for treating shock, panic, faintness, hysteria, anxiety or depression. Researchers have also discovered that lavender increases the production of particular brain waves that are associated with relaxation and calm. Massage lavender oil down either side of your spine, or inhale it, either via a diffuser or on a tissue.

Stop the sting

Lavender oil helps to reduce the transmission of nerve impulses that carry pain signals, giving it a mild analgesic effect. Apply it neat to relieve the itching and irritation of insect bites and stings — this will also ease redness and swelling.

Get a good night's sleep

It is no accident that lavender is a universal ingredient in sleep pillows. Its calming and mildly sedative effect encourages you to sleep soundly and wake refreshed. A few drops of oil on a pillowcase is very effective; this is also comforting for a child having nightmares.

Caution: Avoid lavender in first trimester of pregnancy or if blood pressure is very low.


Via Australian Women's Weekly

A Quick Guide to Allergy Relief

Don’t let your seasonal sniffles keep you down. Learn the best ways to treat them.


The Facts
What is a seasonal allergy?
It’s an inflammatory reaction to something in the environment that causes unpleasant symptoms, such as sniffles, sneezes, and swollen sinuses. If you’re predisposed to allergies, the first time your system deems a compound (such as pollen) to be potentially dangerous, your body mass-produces antibodies called immunoglobulin E, or IgE. IgE attaches to mast cells, which are concentrated in the nose, the eyes, and the lungs and which many experts believe help protect the body from invaders. When the allergen returns, IgE latches onto it, signaling the mast cells to release histamines, chemicals that make you sneeze or cause your eyes to tear and itch.


How do you develop allergies?
There’s a genetic component to most allergies. If one of your parents has them, there’s an almost 50 percent chance that you will, too. It takes repeated exposure for allergies to develop fully, so several seasons might pass before a condition like hay fever sets in―which is why most kids don’t develop allergies until they’re 4 or 5. Seasonal allergies continue to develop throughout life. “New allergies can occur in any decade, but generally they tend to peak at around age 20,” says Linda Cox, an allergist and assistant clinical professor at the Nova Southeastern University College of Osteopathic Medicine, in Fort Lauderdale, Florida.


When do seasonal allergies strike?
The season typically begins in early spring, when trees, including oak, cedar, elm, birch, ash, maple, and walnut, start to pollinate. Grasses, such as timothy, Bermuda, orchard, and some bluegrasses, germinate in late spring and early summer. Weeds, like sagebrush, tumbleweed, and ragweed―by far the most prevalent seasonal allergen, affecting 75 percent of sufferers―kick in during late summer and early fall. (Goldenrod, often confused with ragweed, is sometimes blamed for allergy symptoms, but it actually produces sticky, nonairborne pollen.) Many people think that if they can just make it to fall, they’re in the clear. Unfortunately for some, moldy leaves, an often overlooked allergen, can extend symptoms almost until winter.

There’s good news for flower lovers, though. “Regardless of what you see on TV, you’re never going to have a strong allergic reaction to a bunch of roses,” says New York City ear, nose, and throat physician Jordan S. Josephson. People don’t have allergies to actual flowers. If you find yourself sneezing after a flower delivery, it’s probably due to grasses, ferns, or molds in the soil or the bouquet.


Diagnosis and Treatment
How do you find out whether you’re allergic and what you’re allergic to?
A seasonal allergy can feel like a cold, with symptoms such as chronic congestion, a runny nose, and itchy, watery eyes. But allergies produce a thinner nasal discharge, won’t prompt a fever, are 14 times more likely than colds to trigger a migraine headache, and tend to last longer. If you’ve been sniffling for weeks on end, it’s probably time to get tested.

Luckily, that part is simple. The skin-prick test is the most common. A doctor introduces a number of allergens, sometimes as many as 60, by quickly pricking the patient’s arm or back. If redness, itching, or swelling occurs within 15 minutes, there’s an allergy match. “The process is so superficial, it’s quite painless,” says Cox. Alternatively, or if that test is inconclusive, a doctor might try a more sensitive intradermal shot, which injects allergens deeper below the skin.


What are the most effective treatments available?
Don’t be stoic. It’s important to seek relief from your symptoms, because without treatment, allergies may worsen over time. Allergic reactions can spread deep into the lungs, putting you at an increased risk for asthma. In fact, up to 40 percent of long-term allergy sufferers also have asthma. Another 40 percent will develop sinusitis, an infection of the sinuses.

For mild to moderate allergies, drugs―some prescription, some over-the-counter―are usually enough. All work similarly, by trying to stop a reaction in its tracks. “The earlier you hit the medicine cabinet, the better your results,” says Daniel Ein, an allergist at George Washington University, in Washington, D.C. You might want to take something before going outside, or consistently treat yourself before the start of the season.


Antihistamines
They prevent cells in the body from releasing histamines, which trigger the coldlike symptoms. Oral over-the-counter options are often combined with a decongestant (generally tagged with a D) for more relief.
Pros: Treat throat and nasal itching, watery eyes, a runny nose, and sneezing. Newer brands, like Claritin and Allegra, claim not to cause drowsiness.
Cons: Alone, they won’t help congestion or inflammation. Some brands can cause drowsiness.


Nasal Corticosteroids
Stronger than antihistamines, these prescription sprays, like Flonase, block inflammation and have been shown in some clinical studies to be the most effective remedy for allergy symptoms. (An oral version is available for extreme cases.)
Pros: Very effective at treating congestion.
Cons: May take a week or so to bring noticeable improvement. There’s also a higher risk of mild side effects―including nosebleeds, irritation, and a burning sensation―than with other allergy medications.


Decongestants
Nonprescription and fast acting, decongestants are available orally or as a nasal spray. They work by constricting blood vessels, which in turn reduces the amount of fluid leaked from the nose.
Pros: Instant relief from congestion.
Cons: Duration is temporary. While the nasal sprays, such as Afrin, act faster than oral alternatives, like Sudafed, most doctors discourage their use for more than three or four days because of their strong “rebound effect.” Basically, once you start, you’ll need more and more to get the same relief. Long-term use can produce chemical burns inside the nose.


When to Consider Allergy Shots
If allergies send you to bed or medications produce unpleasant side effects, immunotherapy might be for you. This treatment builds up long-term immunity to one or many allergens by continually exposing patients to greater doses of them. Covered by most insurance plans, immunotherapy typically reduces symptoms by 90 percent. That said, it’s also a lot of work. Over three to six months and well before allergy season, patients receive one or two injections a week of specific allergens in increasing concentrations. Then, once or twice a month over the next three years, patients get maintenance shots of the maximum concentration reached during the buildup phase. Some people maintain their improvement indefinitely, but others relapse. Most relapses occur within three years of stopping treatment.

If you’re needle-shy, ask your doctor about sublingual immunotherapy, a method that substitutes under-the-tongue pills or drops for the shots. The dose is higher, but the treatment appears to be safer, and experts say the results compare well with injections.

Minimizing Symptoms
Check the pollen count and try to stay inside when levels are high. For current levels, go to the American Academy of Allergy, Asthma & Immunology’s website. You can also sign up for an allergen report via e-mail.


Close windows at night and delay morning jogs. Plants release pollen from 4 a.m. to 8 a.m., so the longer you stay inside during this period, the better.


Run the air conditioner and invest in a HEPA (high-efficiency particulate air) filter, which is required to capture 99.97 percent of the particles passing through it. Because pollen from shoes, animal paws, and other things can get embedded in carpets, consider replacing permanent carpets with washable throw rugs. Be wary of nonairborne allergens, such as dander, mold, and dust, which can aggravate seasonal allergies.


Keep your lawn mowed short to prevent it from sprouting pollen-producing buds. Consider substituting nonpollinating plants, like ivy and myrtle, for grass. Get rid of leaves and compost piles quickly, before molds form.


Wear natural fibers. Synthetics, such as polyester and nylon, can create a pollen-attracting electric charge when rubbed.


Shower and wash your hair before going to bed. Daytime pollen can collect on your body, meaning you’ll be breathing it in all night.


Breathe through your nose. When it comes to keeping out foreign bodies, noses are much better designed than mouths.


Avoid secondhand smoke. A study in the Journal of Allergy and Clinical Immunology found that exposure to secondhand smoke exacerbated allergic responses.


Clean the house often. Reducing the levels of pollen, dust, and mold in your home will reduce your symptoms. Use vacuums, mops, and microfiber dust cloths, which collect particles, rather than brooms, which recirculate them into the air. Buy pillowcases and mattress covers made from fabrics labeled “dustproof,” and wash them frequently at hot temperatures to eradicate dust mites and pollen. Don’t air-dry bedding or clothes, since damp cloth attracts pollen. And wipe down windowsills with a damp cloth before going to bed so you can breathe and rest easy at night.


Drug-Free Allergy Remedies
Change your diet. Some foods, particularly fruits, have the same allergens in them as tree pollens. Therefore some people who are allergic to tree pollens may have symptoms, such as tingling in the mouth, when they eat certain fruits. This is called oral allergy syndrome. Fruits this can occur with include apples, pears, and cantaloupes. Peeling or cooking the fruit usually prevents the reaction.

Use saline drops. Squirt a salt-water or saline solution up your nose once or twice a day using a bottle with an angled tip to rid nasal passages of residual pollen.

Try acupuncture. Results are preliminary, but a handful of studies have found that acupuncture can be effective at reducing seasonal allergy symptoms, according to a review published in the 2006 edition of Current Opinion in Allergy and Clinical Immunology.

Via Real Simple

7 Quick Mood Boosters

Brighten your spirits in no time flat with these easy tricks


Reach for the sky
Get on your feet, look to the ceiling and stretch your arms straight up, spreading your fingers. "The simple act of standing prompts a boost in circulation, delivering oxygen- and energy-rich blood to your cells," explains psychotherapist Kimberly Willis, PhD, author of The Little Book of Diet Help: Expert Tips and Tapping Techniques to Stay Slim for Life. And smile as you hold the stretch: It will trigger the release of feel-good brain chemicals.


Turn "to-do" into "it's done!"
Turns out that just having a to-do list can seem overwhelming and make you feel tired instead of inspired to finish the tasks. So, create an "it's done" list to give yourself a sense of achievement, suggests Tamar Chansky, PhD, author of Freeing Yourself from Anxiety. Take a minute to write down 10 quick things you've accomplished today or this week.


Use your imagination
Has a hectic day left you longing for a relaxing beach vacation? Go there—in your mind. "Your brain responds the same way to a vividly imagined experience as it does to a real one," says George Pratt, PhD, coauthor of Code to Joy: The Four-Step Solution to Unlocking Your Natural State of Happiness. Close your eyes and focus on the sights, smells and tastes (the sensory parts) of your chosen escape.


Go for the good carbs
To boost your levels of serotonin, a calming brain chemical, try a carb-rich snack. No, this isn't a free pass to binge on chips: It only takes about 30 g of carbohydrate (4 cups of air-popped popcorn) to get the lift. Try half of a whole-grain English muffin with 1 Tbsp jam, or 1/2 cup oatmeal.


Put on something bright
Just changing out of that gray or black shirt and putting on one in a bold color can give you a lift, says Jennifer Baumgartner, PsyD, psychologist and author of You Are What You Wear. Bright shades of red, pink and yellow are best for stimulating your brain.


Try acupressure
One quick way to ease stress from a bad mood? Rub an acupressure point that helps release tension in your body, suggests Dr. Willis. Grab the skin between your thumb and first finger with the thumb and first finger of your other hand. Gently massage in circles for a minute, then repeat on the other hand.


Choose your words wisely
"Nothing's going right! Everythingis out of control!" Sound familiar? When you get stressed, it's easy toslip into an all-or-nothing mentality. But that can just drag you down, says Dr. Chansky. A simple solution: Use the word some. In other words, "Some things are going right, some things aren't." Suddenly, the glass is looking half-full.

Via Women's Day

9 Spices With Super Healing Powers

Cinnamon is a nutritional powerhouse, with antioxidant properties that keep cells safe from oxidative stress and dangerous free radicals. Antioxidants help fight such diseases as cancer, Alzheimer's, diabetes, and Parkinson's.

What's more, cinnamon is a powerful weapon against cardiovascular problems. Cinnamon helps the hormone insulin work better, which reduces blood sugar levels. That's great news for the one in ten North Americans with type 2 diabetes and the millions more with prediabetes. Keeping blood sugar low can help treat diabetes or even stop it before it starts.

Cinnamon may also help prevent Alzheimer's. A study in 2011 found that an extract from cinnamon bark inhibited the formation of amyloid plaques in mice with Alzheimer's. It even helped restore cognitive levels and correct movement problems in the animals.

How much: Cinnamon's health benefits make it worth adding to your daily diet -- and cinnamon's sweet, warming flavor makes it easy. Aim for a quarter to half a teaspoon most days of the week.

Serving suggestions: Sprinkle a little on fresh fruit, a steaming bowl of oatmeal, or a scoop of peanut butter, or add to fish, chicken, or lamb dishes -- especially with cumin and chili powder -- for a Middle Eastern slant on your normal fare. No time to cook? Sprinkle some cinnamon on your morning coffee or tea for a nice antioxidant boost.

Tip: You know that stuff in your cinnamon jar? It's probably cassia, not cinnamon. True cinnamon, often labeled "Ceylon cinnamon," has higher levels of antioxidants, so seek it out if you can.


If you associate "sage" with wisdom, you're not far off -- the spice has been shown to help with memory and mood. A study in 2005 gave essential sage oil to healthy young volunteers and found that participants tended to remember things better and feel both more alert and calmer after taking sage.

Sage might also help those with Alzheimer's or other dementias. Like prescribed Alzheimer's drugs, sage inhibits an enzyme called acetylcholinesterase, which in turn may improve cognitive function.

In an open-label study, six weeks of treatment with sage resulted in improved attention and decreased neuropsychiatric symptoms in participants with Alzheimer's. A separate study in 2006 found that rosmarinic acid, an active ingredient in sage, protected mouse cells from the amyloid peptides that are thought to contribute to Alzheimer's.

Sage is also great for digestion, and it has estrogen-like effects, which might help curb hot flashes and other symptoms in women going through menopause.

How much: Beth Reardon, director of nutrition for Duke Integrative Medicine, part of the Duke University Health System, recommends using a quarter to half a teaspoon of sage a few times a week.

Serving suggestions: Sage's earthy flavor epitomizes comfort food, like casseroles and stuffing. Try it sprinkled onto roasted sweet potatoes, snipped into butternut squash soup, or rubbed on a simple roast chicken. You can also make a simple sage tea -- add boiling water to a teaspoon of chopped fresh sage and let steep for 5 to 10 minutes before straining and drinking.

Tip: Want to keep sage fresher longer? Snip off the ends of the long stems and put them in a glass of cool water, just as you would with flowers. Then cover the herbs -- glass and all -- with a clean, dry plastic bag and put them in the fridge. This method should keep herbs fresh for at least a week, and it works with parsley, cilantro, and other long-stemmed herbs as well.


"Turmeric's health benefits are through the roof," says Reardon. "If I could only have one spice for the rest of my life, it'd be turmeric."

Turmeric has been used in Indian Ayurvedic medicine for millennia, and Western science is starting to catch on. Its active ingredient, curcumin, is a strong antioxidant that's been shown in test tube and animal studies to fend off cancer growth, amyloid plaque development, and more.

Turmeric might also boost heart health -- a 2012 study showed that adding turmeric and other high-antioxidant spices to high-fat meals could help regulate triglyceride and insulin levels and protect the cardiovascular system.

Turmeric is also a powerful COX-2 inhibitor -- like a nonsteroidal anti-inflammitory but without the nasty side effects. A human study in 2009 found a daily dose of curcumin just as effective as ibuprofen for osteoarthritis in the knee.

Turmeric may also help regulate the immune system -- a series of studies in 2010 and 2011 showed that curcumin might have positive effects on people with autoimmune disorders, such as multiple sclerosis.

Like all herbs and spices, however, too much turmeric might not be a good thing -- it can inhibit blood clotting in large doses and may exacerbate gallbladder issues, so check with your doctor before using more than a typical culinary amount.

How much: Aim for a teaspoon of turmeric at least three times a week.

Serving suggestions: Turmeric is best known for the bright yellow color -- and flavor -- it adds to Indian dishes. Add a big pinch to a pot of lentil soup, or use with curry powder, raisins, and Greek yogurt to dress a curried chicken salad. Like sage, turmeric works well as tea. You can buy teas commercially from companies like the Republic of Tea or Yogi, or make your own by chopping up an inch of fresh turmeric root and infusing in hot water for 15 minutes.

Tip: The antioxidants in turmeric are a little fragile, so make an effort to find fresh turmeric root. It looks a little like fresh ginger but with a brighter orange interior.


It's hard to imagine continental cuisine without the aromatic addition of thyme. But its antimicrobial properties are what get researchers excited.

If you've used Listerine or a similar mouthwash -- or even some green household cleaners -- chances are it contained thymol, a volatile oil component of thyme. A 2004 study showed that thyme oil was able to decontaminate lettuce with Shigella, a particularly nasty type of food poisoning, and other studies suggest it's also effective against staph and E. coli.

Thyme is also a good digestion aid, helping to reduce gas and other discomfort, says Duke's Beth Reardon, and it's good for the scalp and hair.

How much: Use a teaspoon of fresh thyme or quarter to half a teaspoon of dried thyme about three times a week.

Serving suggestions: Thyme is sort of the savory version of cinnamon -- you can pretty much put it on anything. It's great with chicken, fish, and root vegetables. It also goes well with lemon, including in summery cocktails.

Tip: Fresh thyme should keep about a week in your refrigerator's vegetable drawer, especially if wrapped in a damp paper towel inside an open plastic bag.


Ginger has been used in both ancient and modern medicine for its stomach-settling properties. In a series of human and animal studies, ginger has been shown to help quiet nausea, speed food through the digestive tract, and protect against gastric ulcers.

Small studies have also shown that ginger can help with pain, including menstrual cramps, muscle pain, and migraines. Ginger is also a powerful COX inhibitor, Reardon says, so it's a great choice for anyone with osteoarthritis or other chronic inflammatory conditions.

It's best to check with your doctor before ingesting large quantities of ginger, though, since it can cause heartburn and gas, worsening of gallstone issues -- and it may interact with some medications, including warfarin.

How much: If your doctor approves it, it's best to use ginger daily.

Serving suggestions: Ginger's strong, bright taste is an essential component of most Asian and Indian cooking. Try a pinch of ginger in milky black tea, along with cinnamon and cardamom, for a heady chai-like beverage, or dice it and add to a zesty Thai soup. It's also great in baked goods, from gingerbread to gingersnaps. Try adding chunks of candied ginger to pear or apple muffins for an extra zing.

Tip: Like turmeric, it's best if you can use fresh ginger instead of powdered. If the big-name supermarket near you doesn't stock fresh ginger, try an Asian market.


Rosemary has been associated with memory since ancient Greece, when students would wear it in their hair when studying for big exams. Modern science agrees: Carnosic acid, a component of rosemary, is thought to protect the brain from free-radical damage and therefore to lower the risks of stroke and Alzheimer's.

Rosemary is also full of antioxidants; a recent study from the American Association of Cancer Research linked carnosol, another component of rosemary, with inhibiting cancer growth.

Like any herb, feel free to use rosemary in moderation. But check with your doctor before rushing out to buy rosemary supplements. In large quantities, it's been linked to seizures and inefficient iron absorption. And avoid serving a rosemary-heavy dish to a pregnant woman, since it's traditionally been used to induce abortion.

How much: "A little bit of rosemary goes a long way," says Reardon. Aim for a teaspoon of rosemary a few times a week.

Serving suggestions: Rosemary is another spice that easily bridges the sweet-savory gap. Sprinkle some on roasting chicken or vegetables, or add some to summer fruit crisps and crumbles.

Tip: "When herbs and spices are used together, they actually have even more benefits," says Reardon. Try using rosemary in combination with thyme and sage for increased health benefits and added flavor.


Saffron is the most expensive spice in the world. Grown mostly in the Middle East, saffron threads are actually the stigmas of a particular kind of crocus, each of which needs to be carefully gathered by hand.

Still, its high price might be worth it for some of its health benefits. According to a 2007 animal study, saffron had antidepressant properties similar to Prozac. And a small human study in 2006 showed antidepressant effects higher than a placebo.

Another study showed that saffron increased blood flow to the brain, which might help increase cognitive performance, and a 2009 study in Italy showed that saffron had beneficial effects on the genes regulating vision cells, potentially slowing or reversing degenerative eye diseases.

How much: Saffron is pricy, but you don't need much to make a big impact. "As little as a tenth of a teaspoon has been shown to have benefits," says nutritionist Beth Reardon.

Serving suggestions: Crumble a few threads into water or stock for paella, risotto, or other rice dishes -- including a subtly spiced Indian dessert called kheer.

Tip: The flavor and health benefits of most spices decline over time, and saffron is a particularly delicate spice. Make sure to keep your saffron bottle in a cool, dark place, and buy only the amount you think you can use in three to six months.



Basil, while often associated with Italian food, actually comes from India, where it's traditionally used to treat asthma, stress, and diabetes.

Like thyme, basil has strong antimicrobial and antiviral properties, even against nasty bugs like Listeria and E. coli. Basil is a natural COX inhibitor, which means it's especially great for anyone with arthritis or other inflammatory health problems. Basil is also a great source of beta-carotene, which turns into vitamin A, as well as magnesium, iron, and calcium.

How much: Aim for a tablespoon of fresh basil or quarter to half a teaspoon of dried basil three times a week.

Serving suggestion: Basil epitomizes summer foods, such as cold tomato or pasta salads. But don't stop there. Add it to pizza, pasta, or anything with tomatoes any time of year.

Tip: Having trouble finding good basil when it's not summer? Check your freezer section. Several companies freeze fresh basil in single-serving pop-out containers -- and since its frozen while fresh, it retains most of its nutrients. You can also freeze herbs yourself when they're in season -- just lay them flat on a baking sheet and then transfer them to a plastic bag or Tupperware container when they're frozen.



People have been cooking with chili peppers for a long time -- almost 10,000 years, according to archaeologists. Since then, they've been used for everything from spicing up food to deterring would-be attackers. Japanese karate athletes eat chili to strengthen their willpower, and African farmers use it to keep elephants away from their crops.
Luckily, you don't need elephant-size quantities to get the health benefits of these potent peppers. Studies have shown that capsaicin, the active ingredient in peppers, works as a great topical pain reliever for headaches, arthritis, and other chronic pain problems. Capsaicin inhibits the release of P-protein, which in turn interrupts the transmission of constant pain signals to the brain.

If you don't feel like smearing it on yourself, oral capsaicin has been linked to the release of endorphins and the regulation of blood sugar. And scientists have demonstrated anticancer properties in test tube studies.

How much: Don't like spicy foods? Don't worry -- as little as an eighth of a teaspoon can have positive health benefits.

Serving suggestions: There's a whole world of chili peppers out there, from the mild poblano to the fiery habanero. It's worth experimenting to find your favorite. Chipotle and ancho chili powders have been popular in recent years for their smoky zing, and they work particularly well in salsas, soups, chicken dishes -- and even in caramel or chocolate desserts.

Tip: If you overdo the chili pepper, don't reach for a glass of water -- pour a glass of milk instead. Capsaicin isn't water-soluble, but the caseins in milk block chili pepper heat effectively.

Foods To Eat When You're Depressed

An omelet -- just don't skip the yolk

Eat it for: The B vitamins and protein. Egg yolks are the vitamin-B-rich part of the egg.

Other examples: Lean beef, wheat germ, fish, poultry

Why they help: A diet rich in B vitamins can help lessen the severity of depression symptoms. B vitamins, especially B-6 and B-12, can help improve neural function -- the way the neurotransmitters of the brain send signals, which helps govern mood. There's also a growing link between vitamin B deficiency and depression. A 2010 study of 3,000 older adults followed over 12 years found that those with lower intake of these vitamins had a higher risk of depression, according to the American Journal of Clinical Nutrition.

The protein in eggs (as with lean meats) helps you feel satisfied longer, stabilizing blood sugar. And eggs can be consumed in a variety of ways, from scrambled to used as a French toast batter to boiled and chopped up as a salad topper -- so long as you go easy on the accompanying animal products that are high in saturated fats, like bacon or butter.

Nuts and seeds

Eat it for: The magnesium

Examples: Pumpkin seeds, sunflower seeds, cashews, almonds, peanuts. (Green leafy vegetables and whole grains are also high in magnesium.)

Why they help: Magnesium, a mineral found naturally in nuts and seeds, influences production of serotonin, a "feel-good" brain chemical. Magnesium also affects overall energy production.

Bonus: Nuts are also a good source of protein and healthy fats. And as a whole food, they make a healthy alternative to processed snacks, provided you choose unsalted and unsweetened varieties. Salt and sugared coatings don't add any health benefits and may make you overeat because they set up cravings in the brain for more and more salt or sugar.

Cold-Water Fish

Eat it for: The omega-3 fatty acids

Examples: Wild salmon, herring, sardines, anchovies, tuna (not more than once per week), rainbow trout, mackerel. Fish-oil supplements are a practical alternative for those who don't eat these cold-water fish at least three times a week, Reardon says.

Why they help: There's a reason fish is known as "brain food." Fatty fish such as wild salmon contain the omega-3 fatty acid DHA, which has been shown to increase the membrane quality and nerve function of gray matter in the brain. Twenty percent of the gray matter in the brain is composed of DHA. Some studies have found that DHA consumption especially increases gray matter in the amygdala, the hippocampus, and the cingulate, three areas of the brain associated with mood. People with severe depression have less gray matter in these areas.

Fish is also a great source of lean protein, which stabilizes blood sugar. Eating small amounts of protein with meals can help keep your mood on a more even keel.

Ancient Grains

Eat it for: The complex carbohydrates

Examples: Quinoa, millet, teff, amaranth, spelt, barley

Why they help: Complex carbohydrates take longer to digest, which means they don't cause spikes in blood sugar that can create roller-coaster moods. Complex carbs also increase levels of serotonin in the brain.

While any whole grain is good, so-called "ancient grains" are even better, according to Reardon, because they're less likely to be man-modified and processed. Packaged, processed, and refined foods made with wheat flour and sugar, in contrast, tend to be digested quickly, causing cause blood sugar to spike. When this happens, the body responds with an oversecretion of insulin, which winds up moving too much sugar into cells -- and blood sugars plummet. The end result: poorer concentration, fatigue, mood swings, intense cravings, and overeating.

Ancient grains are increasingly available at mainstream grocery stores and big-box stores such as Costco and Sam's Club. Look where rice products are shelved. Many ancient grains can be cooked like pasta or rice and served in their place as side dishes, in casseroles, or as a base for fish or chicken.

Bonus: Some ancient grains are a whole-grain alternative for those who are allergic to wheat or have gluten intolerance. (Barley, though, contains gluten.)

Green Tea

Drink it for: The amino acid L-theanine

Examples: Hot green tea, brewed iced green tea -- including flavored varieties like jasmine green tea or berry green tea

Why it helps: L-theanine is an amino acid found mainly in tea leaves; it's been shown by EEG tests to stimulate alpha brain waves. This can improve focus while also having a calming effect on the body.

"Despite the caffeine, the L-theanine in green tea seems to be profoundly relaxing, with effects that last up to eight hours," Reardon says. L-theanine is easily absorbed and can cross the blood-brain barrier, adding to its effectiveness.

Via Yahoo! Health

5 Signs You've Had Too Much Caffeine

You may love caffeine’s feel-good effects, but overdosing can harm your health. Here’s how to tell if you’re overdoing it


1. You hit an afternoon slump.
If you can’t get through the day without a Diet Coke fix, you may be hooked on the caffeine. "There is about as much caffeine in one can of Diet Coke as there is in a shot of espresso," says David J. Clayton, MD, author of The Healthy Guide to Unhealthy Living. Having a few cans a day could leave you feeling high, and then low when you come down from the caffeine buzz." Besides triggering major dips in energy, the acidity in soda can damage tooth enamel if sipped daily. Limit your Diet Cokes to one a day to avoid hitting a wall in the afternoon, and brush your teeth if possible after drinking soda to help reduce its enamel-eroding effects.

2. You’re peeing orange.
Urine that is dark yellow or orange is a telltale sign of dehydration. "Coffee is actually a diuretic that can lead to dehydration by increasing the amount you urinate so you lose too much body fluids," says Amy Gross, MPH, RD, CDN and a clinical dietician at New York Presbyterian Hospital. Caffeine usually doesn’t trigger dehydration until after you’ve had about 500 mg, so you should be safe if you stick to a cup or two of coffee a day.

3. You can’t sleep.
"Caffeine takes about 45 minutes to 1 hour to get absorbed and has a very long half-life, meaning it lingers in the body for several hours and can affect your sleep cycle," says Molly Morgan, R.D., owner of Creative Nutrition Solutions in Vestal, New York, and author of The Skinny Rules. If it takes you longer than 30 minutes to doze off at night, you might try cutting out caffeine once the clock strikes 12 p.m. to see if it helps you get more restful sleep. That applies to all caffeine-containing substances: Sipping green or Chai tea may be a sleep stealer, too, because both beverages contain caffeine. Also keep in mind that decaf coffee and decaf tea are not caffeine-free: both have about one-third the amount of caffeine as the regular kind.

4. You feel anxious.
Sweaty palms, a racing heart, restlessness, and feeling jittery are all clues that you’ve overdosed on caffeine. "Caffeine can exacerbate stress and depression because it interferes with a tranquilizing neurotransmitter chemical in the brain called adenosine," says Palinski. Caffeine can also act as a stimulant that triggers the adrenal gland to excrete more stress hormones like adrenaline, which can increase heart rate, making you feel more anxious.

5. You have heartburn.
Acid reflux happens when the muscle at the end of the esophagus, known as the lower esophageal sphincter, allows food and stomach acid to come back up, causing a burning feeling under your chest. If this happens to you, caffeine could be a culprit. "Caffeine relaxes esophageal sphincter, which allows acid to come up in the throat," says Gross. Try cutting out caffeine altogether to see if it soothes your throat.

Via Prevention

Pump Up Your Will Power

Self-control is like a muscle: You can make it stronger with these six exercises that help you resist temptation when you need to most.


Simple Strategies to Strengthen Self Control

Witness the role of willpower in your daily life: From the moment the alarm sounds in the morning, it's only by sheer determination that you rouse yourself from the warm sheets into the still-dark morning. You grit your teeth when the barista takes 6 minutes to fill your coffee order--never mind those $200 shoes you talk yourself out of buying or the fries you force yourself to leave on your plate at lunch. It's no wonder that by the time 6 pm rolls around, you're waging World War III on your husband for forgetting to pick up the milk on his way home. Again.

Our lives are full of temptations that tax our self-control and drain our willpower, but a new and growing body of research says you can make it through the day without losing your cool--and it isn't as hard as you think. First, you need to realize that doing anything you don't want to do--suppressing irritation at your mother-in-law, fighting an impulse to do something you shouldn't, completing a task when you want to quit--draws on the same storehouse of willpower. But help is here: According to Roy Baumeister, PhD, director of social psychology at Florida State University, willpower functions like a muscle. It can be fatigued by overuse, but it can also be strengthened to make you more productive, less stressed, and happier. All you need are a few healthy habits to keep your willpower tank on full.

1. Play Offense
When Dr. Baumeister monitored workers in Germany, he was surprised to find that people spent between 3 and 4 hours per day resisting desires, the most common of which were urges to eat, sleep, take a break from work, and have sex. But Dr. Baumeister also found that people with strong self-control spent less time resisting desires than other people did. At first he was puzzled. If self-control is for resisting desires, why are people who have more of it using it less? Soon the explanation emerged: They're better at proactively arranging their lives to avoid problem situations. These are the folks who take the car to the shop before it breaks down, give themselves enough time to finish a project, and steer clear of all-you-can-eat buffets. They play offense instead of defense--which means they set themselves up so they have a realistic chance of succeeding.

2. Use The Calm Before It Storms
You can't control--or even predict--the surprise stresses that come into your life, but you can use peaceful moments to take on the stubborn ones. Quitting smoking, cutting back on drinking, having that talk with your spouse--these are all best done during times of low demand in other parts of your life. So if you're starting a new job, don't quit smoking cold turkey the same month. If your marriage is going through a rough patch, don't try to lose those stubborn 10 pounds. And when you know a stressful spell is upon you--tax season, say, or a big deadline at work--ask yourself: How will I expend my willpower today, this evening, and next week?

3. Don't Procrastinate
Procrastination is an almost universal vice--95% of people admit to doing it at least sometimes (and we have no idea who those other 5% are--or whom they're trying to kid). Psychologists have often blamed procrastination on a compulsion to do things perfectly. That sounds right, but Dr. Baumeister and Dianne Tice, Ph.D., a psychologist at Florida State University, discovered that impulsiveness is more likely behind it. When procrastinators are anxious or bored, they give in to the urge to improve their moods by doing something else. But they're mostly kidding themselves: Eventually, the bill comes due and procrastinators suffer considerably more willpower-depleting stress (and get sick more) than those who work on a schedule. Moral of the story: Bite the bullet and get to work.

4. Always Remember the Basics
As you work toward a goal, you might be tempted to let other things go--like regular meals and a good night's sleep. But what you save in time, you ultimately pay for: It's hard to keep up the hard work when you're tired and hungry. So the next time you feel your will to power through begin to flag, grab a handful of almonds or an apple, and remember that getting your rest is just as important as nutrition when it comes to willpower.

5. Put It In Writing
Keeping track of your progress is crucial for staying on board with any plan. It offers immediate encouragement, and on days when you falter, you can look back at your log for a mental pick-me-up--instead of writing yourself off as a lost cause. Gaining a couple of pounds this week isn't so discouraging if you have a chart showing a line sloping downward for the past 6 months.

6. Reward Yourself Well and Often
Incentives can work wonders. Journalist Esther Dyson--a disciplined daily swimmer--likes to tell how after years of failing to floss regularly, she was finally struck by the right incentive: If she flossed her teeth, she would permit herself to swim 5 fewer minutes the following day. That was 4 years ago, and she has flossed every night since. "Everybody needs to find their own little thing," she says. What's yours?

Via Prevention