Cut Your Health Costs

DISCLAIMER:

These pages are presented solely as a source of INFORMATION and ENTERTAINMENT and to provide stern warnings against use where appropriate. No claims are made for the efficacy of any herb nor for any historical herbal treatment. In no way can the information provided here take the place of the standard, legal, medical practice of any country. Additionally, some of these plants are extremely toxic and should be used only by licensed professionals who have the means to process them properly into appropriate pharmaceuticals.

One final note:

Many plants were used for a wide range of illnesses in the past, but be aware that many of the historical uses have proven to be ineffective for the problems to which they were applied.

In the case of any and all alternative healing topics here (and anywhere else on the Internet), we strongly recommend your physician is aware of any methods you are applying. Alternative healing, holistic healing, homeopathic health care and all other related subjects should not be considered a replacement for a doctor's care but rather as a possible aid to such care.

If you are uncertain on the safety of using any information please be sure to consult your doctor prior to proceeding.

Just some simple remedies that might interest you.

Well I never! something to keep in the first aid box or perhaps the kitchen.

Who knew?

1. Did you know that Colgate Toothpaste makes an excellent salve for burns?

2. Sore throat? Just mix 1/4 cup of vinegar with 1/4 cup of honey and take 1 tablespoon six times a day The vinegar kills the bacteria.

3. Cure urinary tract infections with Alka-Seltzer. Just dissolve two tablets in a glass of water and drink it at the onset of the symptoms. Alka-Seltzer begins eliminating urinary tract infections almost instantly-even though the product was never advertised for this use.

4. Honey remedy for skin blemishes...... Cover the blemish with a dab of honey and place a Band-Aid over it. Honey kills the bacteria, keeps the skin sterile, and speeds healing. Works overnight.

5. Listerine therapy for toenail fungus: Get rid of unsightly toenail fungus by soaking your toes in Listerine Mouthwash. The powerful antiseptic leaves your toenails looking healthy again.

6. Easy eyeglass protection... To prevent the screws in eyeglasses from loosening, apply a small drop of Maybelline Crystal Clear Nail Polish to the threads of the screws before tightening them.

7. Smart splinter remover: Just pour a drop of Elmer's Glue-All over the splinter, let dry, and peel the dried glue off the skin. The splinter sticks to the dried glue.

8. Balm for broken blisters... To disinfect a broken blister, dab on a few drops of Listerine, a powerful antiseptic..

9. Vinegar to heal bruises... Soak a cotton ball in white vinegar and apply it to the bruise for 1 hour. The vinegar reduces the blueness and speeds up the healing process..

10. Quaker Oats for fast pain relief.... it's not for breakfast anymore! Mix 2 cups of Quaker Oats and 1 cup of water in a bowl and warm in the microwave for 1 minute, cool slightly, and apply the mixture to your hands for soothing relief from arthritis pain.

If you share this with one person who doesn't know about this, then it was worth it.

Eating too much salt can lead to high blood pressure a nd an increased risk of heart disease and osteoporosis. Learn to keep it in check.

* Limit your intake of processed and canned foods. This is where most of the sodium in our diets comes from. Canned baked beans, soups and pastas are high in sodium, as are processed meats. Even processed foods that don't taste salty, such as desserts and cereals, can contain added sodium.

* Look for "no added salt", "reduced-salt" or "low-salt" labels. Food Standards Australia New Zealand defines low-salt foods as having a sodium concentration of up to 120mg or 100g. Most labels list the sodium content, but if it only shows "salt", ivide that by 2.5 to work out the sodium content.

* Don't use salt to season dishes. Instead, use herbs, spices, curry powders, mustards, garlic, onion, lemon, lime and vinegars. Iodised table salt contains the trace mineral iodine, which is important for thyroid function and child brain development. Seaweed and seafood are good replacement sources.

* Choose low-sodium cereals, unprocessed grains such as oats and muesli or puffed and flaked grains such as brown rice, millet, buckwheat and spelt. Many commerical cereals contain about 600mg or more of sodium per 100g - about a third of the day's recommended lower sodium intake.

* Limit your intake of fast foods as they contain high levels of salt. A cheeseburger and fries exceeds your lower recommended sodium intake for the day. Make healthy versions of these foods at home - oven-baked chips, lean-meat burgers and homemade pizza with low-fat, low-sodium cheese.

* Cut down on salty snacks such as crisps, pretzels, salted nuts, pre-packed popcorn and cheese and crackers. Instead, choose raw, unsalted nuts and seeds, low-salt crackers and rice cakes with avocado and homemade dips such as hummus, babaghanoush and guacamole.

* Limit salty spreads and sauces such as butter, margarine, mayonnaise, salad dressings, pasta and pesto sauces, soy sauce and yeast spreads. Choose low-sodium dressings and sauces or, better still, make your own healthy versions. Instead of butter or margarine, try using flaxseed oil or avodado on toast.

Essential oils make great natural remedies.

We've all heard about the benefits of essential oils for soothing your spirits, but they can also be used to treat several ailments.

"Essential oils fulfil many needs and they work," says Sarah townsend, who runs The Aromatherapy Company, a New Zealand based company that produces aromatherapy products.

She says the volume of people asking her about natural remedies and seeking to revisit the treatments their grandmothers used is on the increase.

But you don't have to be an aromatherapist to take advantage of the essential oil resurgence.

Many are pre-blended, so all you have to do is rub them on pulse points or put them in a burner.

Townsend says lavender in particular is an inexpensive, versatile oil. Sprinkle some on a tissue for anxiety, on a pillow slip to aid sleep or on burns and old scars to help them heal.

The man considered the father of aromatherapy, the Franch chemist Rene-Maurice Gattefosse, was an advocate of lavender oil. The story is he burned his hand, plunged it into a vat of lavender essential oil and was amazed at how quickly it healed.

Townsend says if you suffer a burn, apply cold water first, then treat the burn with lavender oil mixed with a carrier oil such as sweet almond oil.

Even for an issue such as dry legs, essential oils can come to the rescue. Townsend says a bit mistake many of us make is using fragranced body lotions on dry skin. She says synthetic fragrances make the problem worse.

"Try a carrier oil such as sweet almond oil, which is inexpensive, absorbs well and is the great all-rounder; carrot seed oil; or even borage oil - all availabel at health stores - with a few drops of essential oil. For deep nourishing and replenishment, try lavender and rose geranium essential oils."

She says the ratio is about five drops of essential oils to every two tablespoons of carrier oil, or one drop to every five millilitres. Test it on a small area for an hour first, to make sure you have no reaction.

* TO AID FOCUS: Heat 3 drops rosemary and 1 drop each lavender and geranium essential oils in a burner.

* FOR DRY SCALP OR HEAD LICE: Add 10 drops each of tea tree and lavender oils to shampoo or condition (whichever is applied last and shake well.

* FOR A CHEST RUB: Add 1 drop eucalyptus and 1 drop lavender essential oils to 1 teaspoon of petroleum jelly. Do a patch test first.

* TO AID CIRCULATION: Add 2 drops peppermint, 3 dropps lemon, 3 drops bergamot and 4 drops lavender oils to a warm bath (not too hot).

Save on chemist expenses by using natural solutions to treat wounds and burns. A drop of tea tree oil (one bottle will last for years) in warm water can be used to clean wounds, while aloe vera grows easily in a pot and is great for soothing minor burns.

And UMF (unique manuka factor) manuka honey can soothe sore throats and heal cuts.

Of course, always see your doctor if you have a serious wound or infection.

A Simple Homemade Detox Drink

6 tablespoons of lemon juice,
2 drops each of lemon and orange essential oils,
3 tablespoons of olive oil,
1 small crushed garlic clove,
a pinch of grated ginger and a pinch of cayenne pepper,

whisk together and drink (at least ½ hour before breakfast).

DID YOU KNOW? Antarctica is the only continent in the world where pumpkins are not cultivated.

Pumpkin.....this humble vegetable has many benefits.

WHAT IS IT?

* the pumpkin (Cucurbita maxima) belongs to the Cucurbitaceae family, which includes cucumbers, cantaloupe, melons and squash. the word is said to be derived from the Greek "pepon", meaning "large melon".

* Pumpkins are cultivated throughtout the world. In Australia, common varieties are butternut, Japanese, Queensland blue and golden nugget.

* The flesh, seeds, leaves and flowers can ll be consumed.

THE PROS:

* Pumpkin flesh is a good source of vitamins A and C and contains protein, antioxidants, folic acid and potassium. Pumpkins are also low in fat. Pumpkin seeds, also known as pepitas, contain iron, vitamin K, protein, zinc, manganese and magnesium.

* Korean scientists found proteins in the rind can inhibit the growth of microbes, including Candida albicans, the fungus that causes yeast infections and nappy rash.

* Pumpkins could also reduce or eliminate the need for insulin injections in type 1 diabetics, say Chinese researchers, who found pumpkin extracts can increase insulin production and regenerate damaged pancreatic cells.

* Pumpkin seed oil can be used to treat conditions such as irritable bowel syndrome and may assist in the prevention and treatment of benign prostatic hyperplasia (enlarged prostate).

THE CONS:

* In rare cases, pumpkins may cause allergies in children, says the American College of Allergy, Asthma and Immunology.

* The seeds are deemed safe for consumption but can sometimes cause an upset stomach as they contain a large amount of fatty oils. There should be no problem if consumed in moderation (about a handful per serve).

With a little practice you can achieve a healthy body, mind, soul and spirit for wellness to live a wonderful life.

The present times of living under high stress, work pressure, family pressure, fast life, competition, immune breakdown and pollution have made us quite different than what we wanted to be. These problems have become a normal part of our life. Many things that happen in your life can disrupt your emotional, mental health and overall health.

Our body responds to the way we think and feel. This is so-called "mind body relationship" or "mind body connection" or "mind body spirit". When we are stressed, upset or under emotional pressure, our body tries to tell us about it and we experience some physical problem. For example, you may have high blood pressure when you hear something shocking.

When you go to a doctor for loss of appetite, back pain, body pain, stiff neck, constipation or diarrhea, tiredness/weakness, loss of sleep, palpitations, shortness of breath, sweating, weight loss or weight gain, your doctor gives you the stress or emotional pressure as the reason behind your problem. If you have poor emotional health, your body's immune system will become weak, causing you a feeling of torn out from inside and outside. If you ignore these conditions for a long time, you may develop conditions as mentioned above.

Keep in mind, if your mind is healthy, you have a healthy body, healthy spirit and healthy soul. Good health of body and mind is important for a healthy and happy living. Life can be only wonderful if you are in perfect health.

So what is the solution?

How to cope with the present day difficulties?

How to achieve a healthy body, mind and soul?

You do not need any mind body medicine. With a little practice you can learn healthy ways to improve upon these problems. You can have a healthy body, healthy mind and healthy soul. You can train your body, mind and soul to experience ultimate health and ultimate happiness in life. Try the laughter medicine.

1. Adopt the right exercise - This will train your mind and body improving your emotional health. This way you can achieve your desired body weight, flatten your abdominal (tummy), a sound sleep.

2. Think right, be positive - Do not think on a point or problem whose solution is not in your hand. You can manage your stress by thinking right. Eat right kind of foods, change your food habits. Your eating habit is very important on the way you think, the way you look and the way you react on a problem/situation.

3. Relaxation and meditation - This will calm your mind and give you strength to fight daily stresses.

Easy ways to reduce your risk of heart disease.

* Reduce your intake of saturated fats by limiting processed and takeaway foods. Swap full-fat dairy products for low-fat. Trim fat from meat and skin from chicken. Limit creamy sauces and mayonnaise and use mustards and chutneys instead. Flaxseed oil and avocado are healthy spreads.

* Avoid trans fats. They are one of the prime culprits in heart disease and have an even greater impact on health than saturated fats. Avoid partial or hydrogenated vegetable oils and start using healthy oils that will not turn into trans fats, such as olive or coconut oil. Make your own healthy cakes and muffins.

* Limit your salt intake. The Australian diet contains an unnecessarily large amount of salt (sodium chloride). Even food you wouldn't suspect can contain large amounts of sodium, such as desserts and biscuits. Choose fresh, natural foods, or foods with less than 120mg of sodium per 100g.

* Eat more green leafy vegetables. They are a souce of B vitamins, which help lower levels of the amino acid homocysteine. Elevated homocysteine levels are associated with heart disease. Many green leafy vegetables are also good sources of iron and vitamin K, which helps regulate blood clotting.

* Eat more ginger. It has potent medicinal properties that can help reduce the risk of cardiovascular disease. Ginger has been shown to lower "bad" LDL cholesterol and triglyceride levels, while raising beneficial HDL levels. Try adding fresh ginger to vegie juices, stir-fries or salads, or enjoy a giner tea.

* Have about one to two tablespoons of flaxseeds a day. They are rich in alpha-linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, and lignans, which are beneficial for heart health. Grinding flaxseeds makes them easier to digest. Add a tablespoon to your breakfast cereal.

* Aim for at least 30 minutes of aerobic exercise each day. This is one of the best things you ca n do for your heart. When you exercise, your heart actually grows larger over time and the amount of blood it is able to pump around the body increases, resulting in more oxygen and nutrients.

Fight off colds, flus and chronic disease with these immune-boosting tips for your week.

* Get more garlic. It has the powerful compound allicin, vitamins A, C, E and minerals selenium, sulfur and zinc (all vital to immjune function). It also protects against infections, colds and flu, and has anti-bacterial, -fungal and -viral properties. Just add crushed cloves to pastas, sauces, salad dressings and dips.

* Slip in a superfood. Seaweed is not only extremely nutritious, it boosts the immune system and reduces the risk of illness and infection. Seaweed is a good source of zinc and antioxidants that are important for immune health. Add strips of kelp, nori, or akrame to soups, salads and stir-fries.

* Get some sun. Vitamin D protects us against illness and a range of chronic diseases such as cancer, cardiovascular disease and diabetes. Sunlight is the easiest and healthiest way to get sufficient vitamin D, so aim for 10 to 15 minutes a day (without sunscreen), on the face, arms and hands.

* Take echinacea regularly. It has phenolic compounds which increase the activity and number of immune cells such as macrophages and T-cells, making them more efficient in attacking bacteria and viruses such as colds and flu. Take echinacea in tablets, as fluid extracts or in tea (three cups a day is ideal).

* Vitamin C is one of the best immune-boosting nutrients for teating and preventing all illnesses and chronic diseases. As a powerful antioxidant, it protects cells from free-radical damage, and has anti-viral, anti-bacterial and anti-allergenic activity. Eat more citrus, parsley, berries, red capsicum and kiwifruit.

* Eat some yoghurt. This highly ntruitious fermented food has the ability to improve digestion and boost our immune health. The live bacteria (acidophilus and bifidus) promote the health and growth of friendly bowel bacteria. Look for the "live and active cultures or bacteria" seal on the yoghurt you buy.

* Think zinc. It's needed for the production of white blood cells which protect against colds and infections. Zinc has antioxidant activity, helping to fight free-radical damage, and is found in meats, dairy and wholegrains, but it's lost in processing. If supplementing with tablets, take about 45 milligrams a day.

Help your body fight those winter bugs by supporting your immune system.

People who develop more illnesses during winter are also less likely to eat breakfast.

When the swine flu hit the headlines recently, the prospect of a pandemic put us all on edge. In light of this and the usual colds and flus we all face each winter, you need a combat plan that boosts your immunity. You could take supplements, such as zinc, vitamin C, garlic and echinacea. But you'll need to make changes to your lifestyle, too, if you want to ward off the hundreds of viruses that are responsible for the common cold and the flu. Try adopting these simple changes and your body will put up a much stronger defence.

SLEEP TIGHT:

While you're asleep your body repairs and renews cells and your immune system does important work. It's not surprising then that those people who sleep fewer than 7 hours a night have 3 times the risk of catching a cold. A study in the US found that if you sleep 8 hours or more a night, you develop a better antibody response when exposed to the cold virus and, therefore, are less likely to catch a lurgy.

SELF HELP: Avoid sitting up late reading or getting lost ini TV land and ensure you get 8 hours of shut-eye. Also, stick to the same sleep and wake times and try wearing bed socks - warm feet can help hasten sleep.

EAT BREAKFAST:

People who tend to develop more illnesses (including the common cold) during winter are also less likely to eat breakfast, according to research from WAles. This is because the lack of body fuel appears to cause a lag in energy production, which leaves your immune system idling on low.

SELF-HELP: Set your alarm to go off 10 minutes earlier so that you can eat a piece of toast or bowl of cereal for sustenance and not start the day with a coffee on the run.

WASH YOUR HANDS:

Fingers can spread bacteria and viruses. So be mindful about touching your eyes and mouth, or touching surfaces - such as door handles and phones - after an infected person has used them.

SELF-HELP: Wash your hands frequently before eating, after being near someone with a cold and after wiping the nose of a sick child. The experts advise that you don't just use water for washing - for a hand wash to reduce germs they recommend you use soap and work up a real lather.

STAY FIT:

Moderate exercise, such as swimming and cycling, improves your heart function, reduces weight and blood pressure and increases the circulation throughout your body, says Martha Lourey-Bird, one of Australia's leading exercise health experts and author of "Exercise and the F Word....FUN!" (Insight Publications, $29.95). Even just 45 minutes of power walking or using a treadmill regularly will cause a significant improvement to your immunity.

SELF-HELP: Make a verbal contract with yourself to exercise often with your partner or a friend. Exercising with another person will make you feel more compelled to turn up and put greater effort into working out. "Aim for at least 30 minutes of exercise on most days of the week." Martha adds.

MAKE LOVE:

Depression, heart disease, high blood pressure and cold viruses cn all be countered by having sexual intercourse on a regular basis, shows a growing body of research. Sexual activity not only increases your heart rate and promotes muscle movement, it encourages the release of endorphins and serotnin - those feel-good brain chemicals that are linked to optimal health.

SELF-HELP: Organise regular nights out with your partner to improve communication and foster intimacy. You could even mark the dates on a calendar and dress up to increase the anticipation of making love.

LIGHTEN UP:

Uptight? Burned out? Running on empty? Your immune system may be pickiing up the tab. Studies in the US have found that stress bunnies have higher levels of interleukin-6 - a chemical that may lower the level of your immunity by causing inflammation throughout your body, which then makes the onset of illness more likely.

SELF-HELP: Practise meditation, listen to music and sing along, or simply set aside more time to chill out in nature or with a book. Even taking 10 minutes a day to relax can make a huge improvement to your mindset and overall wellbeing.

COLD CARE FOR KIDS:

All-night coughs and endless nose blows - no wondeer parents dread the common cold, which can cause 6 - 12 respiratory infections in children every year, according to Melbourne's Royal Children's Hospital (RCH).

Here's how you can support your child's health.

1. Cancel play dates even though they may seem a little better, children are still contagious even after a few days with a cold.

2. Take honey a few spoonfuls have been found to be more effective than cough medicine, US research has revealed. Note that honey isn't advised for children under the age of one.

3. Stop smoking, the smoke can make kids more susceptible to a cold or flu and and worsen symptoms.

4. Teach hygiene remind kids not to share cups or cutlery.

5. Reduce symptoms salt-water gargles anad sprays can reduce throat tickles and runny or blocked noses. Steam inhalatioon and vaporisers have been found to be of little benefit, according to the RCH.

6. Watch fevers see a GP if your child has a fever for several days or if it reaches 38.5C.

7. Minimise medicatgion cold mixtures and syrups may be dangereous in kids under two, and decongestant sprays can cuase rebound nasal congestion.

8. Monitor changes if your child has trouble breathing, develops a rash, becomes pale and drowsy or suffers other symptoms, such as a severe headache, take them to your GP or nearest hospital.

TRY THESE SNEEZE-BLITZING STRATEGIES:

* Quarantine germs: Give someone with a cold their own heandtowel, separate their toothbrush and asks them to cough and sneeze into a tissue rather than their hands.

* Nurture your nose: If you smoke or don't drink enough water, the dehydration reduces the function of your nose, which is your first line of defence against a cold.

* Mask your mouth: A 2008 trial by the University of NSW found that parents of children with colds were four times more likely to avoid a cold if they wore masks over their mouth and nose.

* Stay warm: When we're cold, our supply of white blood cells that fight infection are reduced. A study in the UK involved putting people's feet in chilled water for just 20 minutes, and this caused most to develop colds within a week.

* Have a flu shot: The experts say this is particularly important if you are over 65, have asthma or a condition that suppresses immunity.

An overloaded liver can lead to fatigue, skin problems and weight gain. Here's how to bring it back to good health.

* Drink dandelion root tea. It helps stimulate liver detoxification, which helps clear toxins from the body. This herb also increases the secretion of digestive juices and enzymes, which assists digestion and liver and gall bladder function. dandelion root also helps improve the digestion of fats.

* Increase sulfur-containing foods. They help support the liver's ability to detoxify chemicals, such as food additives, and remove them safely out of the body. Sulfur-containing foods include onions, garlic, cruciferous vegetables (broccoli, cauliflower, cabbage and brussel sprouts) and eggs.

* Reduce your toxic load. By eating fresh, organic produce that's free of pesticide and hericide residue, eating wholesome unprocessed foods that don't contain artificial additives, and drinking plenty of filtered water, you're reducing the pressure put on your hard-working liver.

* Take milk thistle. The herb (also known as St Mary's thistle) enhances liver detoxification, protects the liver and regenerates injured liver cells. Silymarin, a bio-flavanoid compoiunt present in milk thistle, acts as a powerful antioxidant, which prevents fee radical damage in the body.

* Eat enough protein. It is important to include adequate good-quality protein with meals, to supply the liver with all the essential amino acids needed for liver detoxification. Healthy protein-rich choices include legumes, hummus, nuts and seeds, fish, chicken, lean meat, eggs, tofu and low-fat dairy.

* Reduce your alcohol intake. Alcohol is readily absorbed from the digestive tract, where it is taken to the liver to be metabolished. The result is a highly toxic compound that can contribute to liver cell damage. Long-term heavy alcohol intake can lead to liver cirrhosis or alcoholic hepatitis.

* Eat globe artichoke. This nutritious vegetable contains the chemical cynarin, found mainly in the pulp of the leaves, which causes an increase in bile flow. Globe artichoke helps aid digestion and strengthens liver and gall bladder function. to prepare, cut off stem and thorns and boil until tender.

Add a healthy glow to your complexion and look younger for longer.

* Start your day by adding a teaspoon of cholorophyll to a glass of water to cleanse and alkalise your system. Much of what we eat raises acid levels but this green substance, which plants create, helps neutralise acids in the blood and tissues. A daily dose lets our body absort butrients - your skin will glow!

* Make a blueberry, raspberry and strawberry smoothie or sprinkle berries on muesli. the vitamin C helps reduce the ageing effects of free radicals, such as wrinkles and pigmentation, and boosts production of colagen, a protein that keeps skin firm. With age, we must increase its supply via our diet.

* Enjoy a summer salad of foods high in essential fatty acids, such as avocados, walnuts, sardines, anchovies and some sunflower or sesame seeds. The good oils keep you glowing and looking young and can help control sensitive skin. Try dressing your salad with flaxseed, avocado or olive oil.

* We much keep our cells well hydrated for our skin's sake. Swap your morning coffee today for a green tea - you'll still get a caffeine pick-me-up without draining water from your skin cells. Hydrated skin is less likely to crack. So while you're increasing your water intake, try to cut down on coffee for double the benefits.

* A diet high in fibre is a must for healthy skin. Without it, constipation can mean these toxins remain congested in our system and return to our bloodstream. So add a tablespoon of oatbran or psyllium husks to a smoothie or muesli. drinking more water helps remove waste bound to the fibre and stops bloating.

* Take a good-quality vitamin E supplement. this antioxidant acts as a preservative for skin cells and many studies have shown it slows their ageing process. Up your vitamin E intake with wheatgerm, almonds or tahini, a sesame-seed spread. Ask a naturopath to recommend a vitamin E supplement to suit you.

* Enjoy a sleep-in and learn to relax. While we sleep, our cells rejuvenate - but if we're tired our skin will show it. We hold a lot of stress in our face, particularly our jaw, making our facial muscles tense. Try yoga and meditation to relax muscles and improve blood flow, which helps keep skin glowing.

Get your body moving and stick with it.

* Be prepared. Have your workout clothes and shoes by your bed so you get up and get going straight away. This way, as soon as you wake up you're ready for exercise without any effort. If you prefer evening exercise, don't wait until you get home from work to get active. Exercise before you go home.

* Get social. Research from Indiana University shows you're 7 times more likely to stick to a regime when exercising with a friend. So take up cycling in a group, form a volleyball team or start taking tennis lessons with a friend - it'll keep you motivated and often pushes you to work harder.

* Find an exercise you love. You're more likely to keep at it if you're doing something you like. Always wanted to dance? Try Zumba, or take up tango classes. Often, if we think back to childhood we'll find something we loved doing - such as roller skating, skipping, swimming or just walking every morning.

* Set achievable goals. Write your goal down, make it specific and make it realistic in terms of timeframe and your lifestyle. Exercise scientist Martha Lourey-Bird advises: :Divide it into smaller goals: weekly goals and monthly goals. Say to yourself, 'This week I'm going to exercise three time'."

* Rest up. We often throw ourselves into a new regime and can become exhausted. "Muscles, bones and even skin require time to recover and undergo beneficial changes that improve our health," says sports physiotherapist rosemary Riley. "Rest helps to avoid burnout and fatigue."

* Mix it up. the more variety, the less likely it is that your body and brain will become bored, Lourey-Bird says. "try alternating boxing, swimming, skipping, dancing, weights or yoga. Variety is important physiologically too, because we don't want the body to plateau or get injured."

* Plan for it. Write your exercise times in your diary and make them a commitment, Riley says. "It's important to ensure the exercise gets done and is not superseded by something else more 'urgent' but less important in the long run. the hardest thing for most of us is saying no to other demands on our time."

ScienceDaily (Jan. 12, 2011) - The drugs include traditional non-steroidal anti-inflammatory drugs (NSAIDS) as well as new generation anti-inflammatory drugs, known as COX-2 inhibitors.

The researchers say that doctors and patients need to be aware that prescription of any anti-inflammatory drug needs to take cardiovascular risk into account.

NSAIDs have been the cornerstone of managing pain in patients with osteoarthritis and other painful conditions. In 2004, the COX-2 inhibitor rofecoxib was withdrawn from the market after a trial found that the drug increased the risk of cardiovascular disease. Since then, there has been much debate about the cardiovascular safety of COX-2 inhibitors and traditional NSAIDs, which several studies have not been able to resolve.

So researchers in Switzerland performed a comprehensive analysis of all randomised controlled trials comparing any NSAID with other NSAIDs or placebo. They included 31 trials and 116,429 patients taking seven different drugs (naproxen, ibuprofen, diclofenac, celecoxib, etoricoxib, rofecoxib, lumiracoxib) or placebo to provide a more reliable estimate of the cardiovascular risks of these drugs than previous studies.

Overall, the number of harmful outcomes that could be compared for placebo versus treatment was low. In 29 trials there was a total of 554 heart attacks; in 26 trials there were 377 strokes, and in 28 trials there were 676 deaths. So the absolute risk of cardiovascular problems among people taking painkillers was low, but the researchers did find that, relative to placebo, the drugs carried important risks.

For instance, compared with placebo, rofecoxib and lumiracoxib were associated with twice the risk of heart attack, while ibuprofen was associated with more than three times the risk of stroke. Etoricoxib and diclofenac were associated with the highest (around four times) risk of cardiovascular death. Naproxen appeared least harmful in terms of cardiovascular safety among the seven analysed preparations.

Although the number of cardiovascular events in the trials was low, the authors say "our study provides the best available evidence on the safety of this class of drugs." They conclude: "Although uncertainty remains, little evidence exists to suggest that any of the investigated drugs are safe in cardiovascular terms. Cardiovascular risk needs to be taken into account when prescribing any non-steroidal anti-inflammatory drug."

An accompanying editorial says these cardiovascular risks are worrying because many patients have both cardiovascular disease and musculoskeletal disease, and suggests that it is time for an evaluation of a broader range of alternatives.

Panadol and other pain relief analgesics
By Rick Williams B.Sc. (Pure & Applied Chemistry) University of NSW
Product Development Manager, Cosmepeutics International.

How they work: If Pain Persists See Your Doctor

They stop the nerve impulse to the brain which indicates pain. An internal anaesthetic that affects the neurotransmitters so that you are not aware of the pain that your body is experiencing. It has absolutely no effect on the cause of pain and does not treat the injured site.

The body responds to these analgesics by trying to expel it from the body as it views this synthetic analgesic as an antagonist. It excretes it from the kidneys and in cases of long-term abuse can cause kidney damage with possible kidney failure. In cases where the cause of pain is chronic and is not treated the pain worsens and therefore requires more frequent doses or more stronger analgesics such as codine and ibroprofen.

Essential oils not only work on pain relief but also treat the cause of the pain i.e. it is applied where the injury is situated on the body. They accelerate the body's natural healing ability.

Did you know - About 26% of adult Australians - almost 4 million - are now obese, an increase of one million since the last calculation in 1999. (Source: Baker IDI Heart and Diabetes Institute.)

WORK OUT WITHOUT TOUCHING YOUR WALLET:

Reseaarch from the University of Florida indicates that the less variety you have in your exercise regime, the lower your likelihood of sticking with it.

But before you throw in your training towel, know that you can start an exercise plan that, as well as being exciting, will be easy on your wallet.

A 2004 study found Australians spent $501 million on gym memberships and exercise gear they rarely use.

Exercise scientists Dr. Sara Morante says studies show that gym-goers burn fewer kilojoules overall than people who integrate exercise into their day, because gym-goers subconsciously do less activity once they've "ticked off" their session.

Dr. Morante suggests five ways to get fit for free:

1. USE THE ENVIRONMENT:

"Take advantage of the tracks in parks, bushland or by the water rather than going nowhere on a treadmill. A 30 minute walk burns about 560 kilojoules, while a 30 minute run burns about 1500 kilojoules," Dr. Morante says.

2. TIDY UP YOUR HOME:

"An hour of housework burns about 1200 kilojoules. Then, get outside for half an hour of gardening to burn another 800 kilojoules. Cook yourself a mean and expend a further 300 kilojoules."

3. WALK OR CYCLE:

"Walk or cycle to work and avoid gym fees, save on petrol, parking and public transport. An extra few minutes of walking here and there burns about 18 kilojoules per minute."

4. BORROW A FITNESS DVD FROM THE LIBRARY:

"A 20 minute resistance training circuit in your lounge room burns about 500 kilojoules; doing a 20 minute yoga dvd burns about 380 kilojoules and improves your wellbeing".

5. THROW A FRISBEE OR KICK A SOCCRE BALL:

"Exercise shouldn't be a chore. Go for a family bike ride, throw a frisbee or go for a walk."

Desk jobs can up heart disease risk.

The more sedentary we are the shorter our life spans will be, according to a new US study.

Even after adjustments were made for a number of risk factors, including body mass index (BMI) and smoking, the negative effects of having your bum on a seat for long periods of time still remained.

For men, the increased risk of dying from heart disease when staying seated for more than 6 hours a day was 17%. For women, it was a whopping 37%.

"If you're in a job that does require sitting, that's fine, but any time you can expend energy is good." says Dr. Jay Brooks.

Why a daily apple keeps you healthy and lean.

There may well be some truth to the adage "an apple a day keeps the doctor away", according to a new report from the CSIRO.

The 2010 Apple Report shows that eating an apple every day can reap a host of health benefits, including reducing the risk of asthma, managing allergies and helping to keep weight under control.

"There is good evidence that eating apple polyphenols (equivalent to three apples a day) may lower cholesterol", says Associate Professor Manny Oakes, author of the CSIRO Total Wellbeing Diet.

"Apple may also have a possible role in reducing the risk of type 2 diabetes, with studies showing women who eat an apple a day haveing a 28% reduced risk of this condition."

Apple peel contains the highest level of polyphenols and antioxidant activity, so to get the greatest health benefit it's best to eat the whole apple, advises dietitian Karen Kingham.

Bacteria can be found lurking in places you might never think of.

Reports on how to stay safe this winter.

Whether it's people coughing on the train, spluttering in the bus queue or sneezing in the office lift, it's easy to see how germs spread.

But where are those unlikely haunts harbouring millions of bacteria that can make you sick without you even knowing?

Often it's the places you don't think twice about touching that carry the most germs, and with 884 confirmed cases of influenza in the first 6 months of this year alone, it has never been more important to know where they are.

1. WARM-AIR HAND DRYERS:

So you're in a public bathroom and have scrubbed your hands clean - now to dry them off and you're set, right? Wrong.

A UK study has found that hand dryers cause a 254% increase in a bacteria called Staphylococcus aureus, which can cause food poisoning and other infections.

The new super-fast jet dryers aren't much better, increasing bacteria an average of 42% and spreading germs 2 metres around the bathroom thanks to their high speeds.

So what is the advice? Go back to basics. Paper towels decrease bacteria by about 77%.

2. SHOWER HEADS:

Who would have thought something you use twice a day to make you clean could actually be showering you with germs?

A US study found 30% of tested shower heads harboured high levels of Mycobacterium avium, a bacteria that can cause lung infections when inhaled or swallowed and has been linked to heart disease.

Researchers from the University of Colorado found the levels of the bacteria on shower headds were 100 times higher than those found in typical household water.

Although rarely a problem for most healthy people, those with weakened immune systems, such as the elderly, pregnant women or those fighting diseases, can be susceptible.

Experts recommend having a metal shower head and running the water for 30 seconds before use.

To clean metal shower heads, remove the shower head and place it in a pot of boiling water for 20 minutes. Run it through fresh water and return. For a stronger clean, soak it overnight in vinegar before running under fresh water. Do this about once a month.

3. MOBILE PHONES:

They go from our junk-filled handbags to the sticky kitchen table before being attached to our hands and heads for long peroids of time.
And sometimes, if we're not quite quick enough, they even end up straight in our curious toddler's mouth.

So how clean are our mobile phones?

UK experts say mobile phones harbour more germs than a toilet seat or the sole of a shoe that's been running errands all day.

Microbiology professors at Manchester Metropolitan University say a mobile's constant handling, the fact that they're kept in pockets or bags and the heat they generate, make the devices a prime breeding ground for bugs, including Staphylococcus aureus, which can cause pimples and infections.

Their advice? Regularly clean your mobile phone with antibacterial wipes and try to keep it in a cool, dry place.

4. DOOR HANDLES:

We go from one to the next every day and door handles can be just as germ-laden as public toilets. More vigilance is needed to keep ourselves flu-free this winter.

Dr. Steve Hambleton, Australian Medical Association vice president, says people need to protect themselves against dirty door handles - particularly those on bathroom doors.

"Use the little alcohol gels you carry in your purse or in your car," Dr. Hambleton says.

If your hands are soiled, then use soap and water. "Our immune system is designed to protect us but we can help it a little bit too," he says.

5. STAIR RAILINGS:

You can't help but grab a stair rail when you're juggling an armful of shopping bags and a screaming child, but you can help what bugs you bring home with you on your hands.

Dr. Jeremy McAnulty, an infectious diseases expert with the New South Wales Department of Health, says germs are everywhere and good hygiene, vaccinations and being conscious of not spreading flu symptoms are all ways to keep the bad bugs at bay.

"Germs are naturally occurring on handrails and if someone who is sick touches one, there is a possibility that you can put the germs on your hands and put your hands in your mouth," Dr. McAnulty says.

6. TRAFFIC LIGHT BUTTONS:

These are touched by a lot of people from all walks of life - including many impatient children - and can transfer germs easily.

Dr. Timothy Inglis, a public health microbiologist, says people need to be careful in high-traffic areas with surfaces that are touched by lots of people.

"It follows logically that the more an individual location is a point of contact for people's hands in cold and flu season, the more it will be a point of germ transmission," he says.

So next time you press the button over and over, tapping your feet while you will the lights to change, pull out your hand gell and sanitise while you wait.

You might miss the bus, but you're likely to leave the germs behind too.

7. COMPUTER KEYBOARDS:

Have you ever peered into the tiny crevices of your computer keyboard and spotted remnants of last week's vegemite toast or crumbs from yesterday's sandwich?

Or, during a really thorough clean, have you held it upside down and had your desk showered with all sorts of grit and grime you never even knew was there? And have you then eaten another piece of vegemite toast?

It's not a good idea to eat breakfast or lunch at your desk - especially if you job share - and it's easy to see why.

Dr. Inglis says respiratory viruses that spread throughout the office during the winter can often be prevented by a combination of good coughing etiquette and careful hand hygiene.

"We infer that a lot of these different locations (where germs are spread) are in the general environment and are things that people have a lot of physical contact with - things like computer keyboards and telephones," Dr. Inglis says.

He advises using tissues and disposing of them thoughtfully, washing your hands after you've blown your nose and using careful hand hygiene when using computer keyboards.

8. THE ATM:

Bank machines are rarely cleaned and are touched by thousands of people, so the fact that they are a haven for bacteria shouldn't come as a surprise.

Dr. McAnulty says hard, shiny surfaces such as ATM keypads harbour lots of bacteria, making good hand hygiene particularly important.

"If someone has had flu and coughed, getting flu germs on their hands, or had diarrhoea and has not washed their hands and touched the buttons, then you can pass germs on," he says.

"But simple precautions such as washing your hands when you've been out and about and touched things the public have touched is good advice to reduce the risk."

So next time you need cash, think about how much you need a cold too - and keep the sanitising alcohol gel handy to kill those germs.

9. MAKE-UP TESTERS:

Mascara, anyone? Next time you're at the make-up counter, think before you test - that's the advice from the experts.

Dr. McAnulty says customers should make sure products are disinfected before use if they will be in contact with bodily fluids or mucous membranes such as the eyes.

"If you were to use a device that has touched someon's mucus, such as in their eye, and the person had a cold, then there is the potential for germs to be spread," he says. "It is a good idea to make surre the products are properly disinfected between individuals using them."

"Stay home if you have the flu so you are not spreading it to other people," says Dr. McAnulty. "Or, if it is less serious, like a cold, you have a responsibility to stop spreading it to other people by covering your face and moving away from people when you cough or sneeze and washing your hands for 20 seconds with soap and running water."

10. THE SUPERMARKET TROLLEY:

They are grabbed and gripped by thousands of busy shoppers every day, taking sweat and nasty germs along for the ride.

And if there is a child sitting in the front, there is also contamination from saliva and fingers, with the sticky bars often serving as a teething tool for toddlers.

Dr. Steve Hambleton, Australian Medical Association vice president, says trolley handles are germ havens and shoppers should be cautious.

"We have hard surfaces around us everywhere and if they are indoors and they don't dry out, they carry germs for long periods of time," he says.

"You have to think whose baby was the last one in the trolley and of course hands go in mouths immediately."

Antibacterial wipes or alcohol gels can make sure you only bring home your shopping and nothing else, he says.

Improve your health and boost your feel-good factor with these quick and easy tips and tricks for tuning up your body.

IN GOOD HANDS:

You can prevent the spread of bugs and bacteria by keeping your hands clean and clear of germs. But you don't need to rely on harsh, drying soaps to do the job properly. Use an antibacterial hand wash containing a natural complex derived from anuka honey, one of nature's most effective antibacterial agents.

DE-STRESS YOUR TEETH:

Dental discomfort can be painful and restricting, but thankfully there are things you can do to help. Grinding your teeth at night, exposing the dentine that underlies tooth enamel, is a common cause of tooth sensitivity, and other culprits include gum disease, brushing too often or too vigorously, and an acidic diet. The best way to prevent sensitivity is to relax, especially when brushing. Hold your toothbrush very lightly and see your dentist for check-ups and cleaning every six months. Using a toothpaste designed to reduce sensitivity will also help.

ARE YOU GETTING ENOUGH?

Fibre plays a key role in reducing bad (low-density lipoprotein or LDL) cholesterol levels. It can also lower your blood pressure, help to prevent diabetes and heart desease, and assist with weight management. One way to raise your fibre intake is to eat as many vegetables, fruits and legumes - such as red kidney beans and lentils - as possible. Another way is to take Metamucil, made from 100% natural psyllium fibre.

BRAIN POWER:

How would you like to be smarter and learn new things faster? Well, you can! The human brain is a living organ that can change its structure and function, even in old age. That's the message according to Dr. Norman Doidge, best-selling author of "The Brain That Changes Itself".

Dr. Doidge travelled around America meeting people whose mental limitations or brain damage were seen as unalterable, but who were able to improve their brain function - blind people who learned to see, stroke patients who recovered their faculties.

If your man thinks the word feelings is "just for chicks", here's how you can get him to talk about his own and de-stress.

Perhaps it's the old-fashioned idea that men should be strong and silent and solve their own problems which sometims trips up your Aussie bloke. But when the going gets tough, there are several ways he can open up and feel good again.

REACH OUT TO SOMEBODY:

When most men have a problem, you won't find them rushing down to the pu to tell their mates. While many women tend to feel that a burden shared is a burden halved, it seems our men are more likely to keep their feelings all bottled up inside.

The truth is, focusing on emotions can be very daunting for men. Therefore, thinking or even talking about their feelings is not something they fell all that comforable doing. In tough times, leaving the lid on his feelings may pt your partner under extra stress that can act a bit like a pressure cooker. He may find himself feeling down for just a day, or struggle to manage day-to-day challenges. If he's stressed out regularly over time, he could risk depression - something that affects one in six men in their lifetime say the experts.

The good news is, Australia has recently taken significant steps towards helping men have better health with the start of discussions on the first ever National Men's Health Policy. It will put money into health areas, including depression, as well as create better awareness on prostate health. Meanwhile, it's you who can encourage your partner - or brother/son/father - to get support a times when they need it.

First of all, listening - don't interrupt - to what they have to say is important, as it gives them a chance to get hairy issues off their chest, which may, in turn, help them to problem-solve. If you're worried things may be more serious, it's a good idea to suggest they see their GP who may refer them to a counsellor for further support.

Of course, you can still keep the lines of communication open. But having someone else on side may help them return to their old self more quickly.

SO HE NEEDS A LITTLE MORE HELP?

Your family GP is a great first point of contact if the man in your life feels he needs support of the professional kind. A doctor can advise care or refer him to someone more specialised in treating the blues and anxiety-related disorders, if necessary.

The beyondblue website (beyondblue.org.au) has a list of doctors who have training in these areas.

TREAT THE BODY LIKE A TEMPLE:

Remember, too, that a healthy lifestyle, including a good diet, regular exercise and relaxation is vital, especially in times of stress.

Research shows that a diet high in B vitamins, wholegrains and legumes can help buffer the negative effects of stress while regular exercise can significantly reduce feelings of anxiety and depression.

So if your partner is eating poorly, drinking too much, smoking or is not active enough he may need a nudge in the right direction.

SEVEN MOOD BOOSTERS FOR BOTH OF YOU:

1. DO REGULAR EXERCISE - This has been shown to boost feelgood chemicals in your body, especially if it's a high-energy activity. Choose something you find fun such as football, tennis or even sex!

2. GET PLENTY OF ZZZS - It will boost your energy and your mood. If you have trouble sleeping you can try a natural remedy, such as valerian, from a health store.

3. TAKE TIME OUT - It's important to take extra care of yourself when times are tough. So have a massage or find a quiet area of your home for a little alone time.

4. INCREASE YOUR LEVE OF SEROTONIN - This natural "happiness" chemical is important for good mental health, so eat plenty of poultry, sardines, salmon, fres tuna, nuts and seeds.

5. HAND OUT WITH MATES - Connecting with friends can help you put those tough matters in perspective.

6. STEER AWAY FROM TOO MUCH VIOLENT OR DEPRESSING MEDIA - Limit your viewing of the news or crime shows. Watch a comedy instead.

7. DRINK PLENTY OF WATER - Dehydration can increase stress, and alcohol can increase your risk of depression.

Did you know that most of us are sleeping with thousands of dust mites, bacteria and fungi?

Tontine general manager, Adam Heathcote, says studies have shown that up to one-fifth of the weight of the average two-year-old pillow may be dead skin, bacteria and dust mites and their excrement.

A recent UK study by the University of Manchester found two out of every 10 pillows contains a substantial fungal load.

It just may be time to buy new bedding.

It's wonderful to be outdoors at this time of the year but make sure you stay well protected from the sun and pesky insects.

The following items can make your life a whole lot easier, so pop them into your bag to keep them on hand.

* An SPF30+ UV block, which you apply every two hours.

* A cloth sunhat that folds up easily for go-anywhere protection - open-weave straw hats don't protect you from UV rays.

* An insect repellent for flies and mozzies.

* A product to give relief from burns, including sunburn.

* Cold sore cream - they can be caused by sun exposure.

* Germ-busting wipes or a lotion so you can sanitise your hands.

If you get cancer today you are now more likely to survive it. New government research shows there has been a 30% increase in five-year cancer survival rates since 1986. According to the Cancer Council Australia, 64% of Australian women and 58% of men have survived five years after a cancer diagnosis, compared with 53% and 43% respectively, between 1982 and 1986. The findings reflect the effectiveness of early detection and advances in chemotherapy, radiation therapy and surgery. These treatments extend the lives of people who have been diagnosed with a range of cancers, says Professor Ian Olver, the Council's CEO.

To make a person happy, and emotionally and mentally healthy, pay them a compliment. Japanese researchers say praise activates the same pleasure centre of the brain as giving someone a cash reward!

The research showed people get a psychological boost from having a good reputation (as a result of praise). So next time you pay someone a compliment, give yourself one, too.

Massages reduce stress-related conditions and increase your circulation - even a low-cost shopping mall shoulder massage can help.

Studies have shown that a professional massage lowers your level of stress hormones, such as adrenaline and cortisol, so you're more likely to stay well. Other benefits include improved circulation and faster healing. For a nurturing body treatment at a fraction of the usual price, try a massage from a student at a natural therapies college near you.

Contrary to popular advice about getting fresh air, shutting the windows at night may be a better idea if you're an allergy sufferer.

Sensitivity to allergens can leave you stuffed up by morning if your bedroom is open to the elements.

To reduce buying over the counter allergy medications, try to include more apples and red onions in your diet - they contain an antihistamine called quercetin.

And, even if you love your pets, be aware that having them sleep in your room can play havoc with your sinuses if you're allergic to dander (small particules shed from an animal's skin, hair or fur).

Avoid expensive treatments for infection and cold and flu medications by adding zinc to your diet to boost your immune system.

Try an entree of inexpensive oysters, then throw a steak on the barbie. About 85g - or six oysters - is packed with 76.4mg of zinc while beef has 4.6mg.

To a lesser extent, zinc is also found in chickpeas, chicken, cashews, lentils and Swiss cheese.

The recommended daily allowance of zinc is 14mg for men and 8 mg for women.

Washing your hands is an easy way to protect your immune system from viruses that make you sick, costing you money.

As virologists know, hands, as well as lift buttons, doorhandles and any of the dozens of things we touch every day, harbour germs.

Besides washing hands with soap and warm water, carry a packet of antibacterial handy wipes in your bag and use them before you eat or drink

There's now good scientific evidence that late nights or irregular sleeping patterns may be challenging to our immune system.

So get an early night to avoid becoming ill.

And, if you don't get regular sleep, change your habits so you can achieve six to eight solid hours of lights out.

Use your health fund to stay well by taking advantage of the dental check-ups or services that it covers such as acupuncture or osteopathy.

They're called preventative measures for a reason!

Don't pay too much for your health cover, either.

Choosing the best - and least expensive - health fund is easy.

Just visit www.iselect.com.au

Forget expensive supplements - staying connected with those you care about boosts your immunity.

In fact, experts say it might be at least as important as getting enough vitamins.

To stay in good health, see a doctor that bulk bills for a yearly check up.

They can check the following free of charge.

* Your weight - for sighns of obesity and weight-related diseases such as diabetes.

* YOur blood pressure - for heart issues.

* YOur skin for early signs of skin cancer.

* YOur lifestyle - for exercise regularity and stress reduction.

* Your cholesterol and blood-glucose levels - for signs of heart disease and diabetes.

* Your family's medical history - to take early steps to prevent hereditary problems.

* Your cervical health - with a Pap smear - every two years, unless otherwise advised. Your doctor can also do a ThinPrep test, which is more accurate but will cost about $30.

* Your breast health - and, if you are over 40, your GP can refer you to ahave a free mammogram. However, screening is usually advised for women between 50 to 69, unless you have a family history of the disease, according to the Cancer Council NSW

Studies have linked poor oral health to heart disease and diabetes, while unhealthy gums can lead to tooth loss - all of which can take a chunk out of your hip pocket. Brush twice a day and floss once, before bed, holding the floss in a C-shape to remove plaque from beneath the top of your gums.