Escitalopram (Lexapro)

Pros: An SSRI often prescribedl for anxiety and depressive symptoms. Along with other SSRIs, its considered a top choice by some for use during pregnancy and lactation.Cons: Potential for sexual dysfunction and weight gain.Possible side effects: nausea, headache, dry mouth, dizziness, weakness, excessive sweating

Sertraline (Zoloft)

Pros: An SSRI that is used to treat depressive symptoms and other mental health conditions like obsessive-compulsive disorder (OCD) and panic disorder. Generally considered safe for use in pregnancy and lactation. Less expensive than other medications.Cons: Potential for sexual dysfunction.Possible common side effects: Nausea, sleep issues, headache, diarrhea, loss of appetite, dry mouth

Duloxetine (Cymbalta)

Pros: An SNRI used for anxiety and depression. It can also be used to treat pain from medical conditions like fibromyalgia and diabetic neuropathy.Cons: Potential for severe drug interactions.Possible common side effects: sleepiness, headache, insomnia, dizziness, blurred vision, diarrhea, lack of energy, constipation

Venlafaxine (Effexor)

Pros: An SNRI prescribed for anxiety and depression, and generally well tolerated. May help reduce menopause-related hot flashes.Cons: Safety concerns to consider with pregnancy.Possible common side effects: nausea, sweating, headache, drowsiness, dry mouth, dizziness

Bupropion (Wellbutrin, Aplenzin, Zyban)

Pros: An NDRI used for depression, seasonal affective disorder and smoking cessation. It may help improve focus, concentration and motivation, and help with coping with fatigue.Cons: May be too stimulating for some; may aggravate anxiety symptoms and insomnia. Not always suitable for those with an eating disorder or who are prone to seizures.Possible common side effects: agitation, drowsiness, difficulty falling asleep or staying asleep, dry mouth, dizziness

Mirtazapine (Remeron)

Pros: A tetracyclic drug used to treat symptoms of depression and anxiety. Promotes sleep and improves insomnia with low reports of sexual dysfunction. It can also increase appetite, which is beneficial for individuals who are underweight.Cons: Its strong sedation effect causes excessive tiredness. Some experience unwanted weight gain. Can, on rare occasions, cause changes in menstrual cycle, which is considered to be a severe side effect.Possible common side effects: dry mouth, headache, sleepiness, nausea, vomiting, diarrhea, constipation

Vortioxetine (Trintellix)

Pros: An SSRI that also modulates serotonin receptors. Its used to treat major depressive disorder and has been shown to be helpful with improving cognitive impairment associated with depression. Low reports of sexual dysfunction and weight gain.Cons: It can be expensive compared to other antidepressants. Nausea is quite prevalent in the first two weeks of treatment.Possible common side effects: nausea, constipation, vomiting, dizziness, dry mouth, diarrhea, headacheNext: Frustrated Your Antidepressants Arent Working? Heres What You Need To Know

The post The Right Antidepressant for You, According to a Clinical Pharmacist appeared first on Best Health.

Flossing basics

1. Take a piece of flossabout 18 inches long, or roughly the length between the tips of your fingers and your elbow. Leaving about two inches between your hands, wrap the floss around your index and middle fingers on both hands.
2. Slide the floss in between two teeth, then wrap it around one of the teeth into a C shape around the base; gently slide it under the gum line. Now, wipe the tooth two to three times from base to tip.
3. Make sure you floss the sides of both teethit’s surprising how many of us only do one side. Use a new section of the 18-inch piece of floss for each tooth, as it wears and picks up particles as you use it.
4. After you’re finished, brush your teeth. Flossing, then brushing, helps prevent tooth decay and gum disease.

(Related: What to Know About Toothpaste Tablets Before Making the Switch)

Mistakes to avoid

Not flossing enoughYou need to floss daily to prevent build-up of the dreaded tartar. And remember, when you first begin to floss, gums can bleedso don’t let that deter you. Try to floss at night before bed so the plaque between your teeth doesn’t have all night to rest and fester.Not removing the plaqueA lot of us use floss only to remove food that’s stuck between our teeth. Remember, for floss to be useful, you need to spend the time required to remove plaque: scraping the surface up and down two or three times, moving gently below the gum line, on both sides of each tooth. Having difficulty? Ask your dentist to recommend a type of floss (waxed vs. unwaxed, for example) suitable for your teeth.Not using enough pressureIt takes some elbow grease to actually clear the tooth of plaque. Press firmly against the tooth, while moving gently and slowly when guiding the floss under the gum line.Not flossing long enoughMost of us have 28 teeth, which means it should take us about two minutes for decent results. Add in the two to three minutes required for brushing, and it takes about five minutes an evening to ensure you have a set of teeth that can last you a lifetime.Next: What Dentists Think About Tongue Scrapers

The post This Is the Right Way to Floss Your Teeth appeared first on Best Health.

Source: Best Health Magazine, January/February 2009

Avocados’and their many nutrients’are well worth adding to your healthy diet. Easily added to many meals, avocados are packed with monounsaturated fat’the kind found in olive oil’that can help lower cholesterol, reduce risk of heart disease and keep blood glucose in check. They also provide magnesium, vitamin C and folate, and half a medium avocado has more potassium than a banana. Plus, avocados contain more soluble fibre and protein than any other fruit.

Weighty warning

The only negative: One medium avocado has roughly 320 calories, about 16 percent of your daily intake.

Healthy hit

Replace other fat sources by using mashed avocado as a spread on toast or in sandwiches instead of butter or mayonnaise, or slices of it to replace cheese.

Perfect pick

Choose a hard fruit that seems heavy for its size and allow it to ripen at room temperature over a few days until it darkens. Then press gently’if it gives a bit, it’s ready to eat.

Quick guacamole

For a fresh-tasting snack, mash avocado and mix with lemon or lime juice, chopped tomatoes, garlic, cilantro and red onion. The citrus juice will keep it from going brown. Store guacamole in a tightly sealed container and bring it to work with some rice crackers for dipping. Yum! Or try these healthy avocado recipes:

‘ Avocado and Chicken Club Sandwich
‘ Avocado and Shrimp Cups
‘ Avocado Carpaccio with Wild Blueberry Cottage Cheese Mix
‘ Broiled Salmon with Avocado-Mango Salsa
‘ Classic Guacamole

How do you like to prepare avocados? Share your tips in the comments.

This article was originally titled "Amazing Avocados," in the January/February 2009 issue of Best Health. Subscribe today and never miss an issue!

The post Eat avocados, get healthy appeared first on Best Health.

Source: Best Health Magazine, September 2008

You’ve seen the news stories: “Antidepressants’ ‘little effect.’’” “New study says Prozac does not work.” These were just two of many headlines this spring when a pair of studies suggested antidepressants may not help the vast majority of depressed people. Yet those studies, in The New England Journal of Medicine (NEJM) and PLoS Medicine, actually found that antidepressants are better than placebos, especially the more depressed one is. They just don’t make that much of a difference (when compared to a placebo) for those with mild depression. For example, Erick Turner, an assistant professor at Oregon Health and Science University and an author of the NEJM study, clarifies that his research looked at a specific subset of negative trials, and that his findings don’t apply to the vast majority of clinical trials.

Antidepressants remain the best, most accessible treatment for the 1.5 million Canadians living with depression, says Dr. Anthony Levitt, psychiatrist-in-chief at Sunnybrook Health Sciences Centre and Women’s College Hospital in Toronto. Not only are antidepressants effective for 55 to 60 percent of first-time users, they can have some dramatic effects. Selective serotonin reuptake inhibitors (SSRIs), for example, significantly reduce death by suicide in those who are depressed, according to an analysis of 26 countries conducted by the U.S. National Bureau of Economic Research.

But there’s still room for improvement: Canadian and international researchers are working hard to develop even more effective antidepressant medications with fewer side effects, complementary non-medicinal therapies, and diagnostic tools that will enable doctors to deliver more targeted treatments based on the hormonal and genetic triggers of depression.

Making antidepressants better

All of the currently available antidepressants work equally well, statistically speaking, says Wende Wood, a psychiatric pharmacist with the Centre for Addiction and Mental Health (CAMH) in Toronto. The challenge is finding the right drug for the right individual, so it alleviates as many depression symptoms as possible with the fewest side effects. “Ninety-five percent of people will get it right by the sixth [medication they try],” adds Levitt.

That can make for a long and difficult trial-and-error period. Twenty percent of the initial 60 percent of successful first-time users will quit their first antidepressant because of side effects such as insomnia, dry mouth and sexual dysfunction. Likewise, going off one antidepressant to try another can trigger symptoms ranging from dizziness to fatigue. Doctors try to minimize these challenges by reviewing clinical practice guidelines and considering how different side effects might affect different depression symptoms, based on their own anecdotal experiences. For instance, Effexor, an SNRI (serotonin norepinephrine reuptake inhibitor), can cause agitation and insomnia, so it may not be ideal for someone experiencing sleeplessness and anxiety.

SNRIs are a newer class of antidepressants available to doctors, in addition to SSRIs, the most commonly prescribed antidepressants for the past 20 years. They both work in the same fashion: increasing levels of neurotransmitters believed to affect mood (such as serotonin and/or norepinephrine) by inhibiting their natural “reuptake,” or absorption by brain cells. SNRIs and SSRIs don’t work better than the older class of tricyclics popular in the 1980s, such as Elavil and Sinequan; they’re just better at targeting only the neurotransmitters involved in depression. That focus means they have fewer individual side effects.

New drugs to treat depression

New drugs that target more than just the different brain chemicals are being investigated. For example, researchers are examining the role that cortisol, a stress hormone, plays in depression. Hormones and brain chemicals affect each other back and forth, explains Wood. A drug that controls cortisol might alleviate symptoms of depression or, in a best-case scenario, prevent the condition from developing in the first place. “But it will be five years, at least, before we see any of this stuff make it to market,” says Wood.

Ketamine, used in anesthesia (in high doses), is also promising, says Dr. Husseini Manji, director of the mood and anxiety disorders program at the National Institute of Mental Health in Bethesda, Md. His study, published in General Psychiatry, found that participants who had failed on an average of six antidepressants experienced mood boosts as early as two hours after the first dose of ketamine. Thirty percent of patients enjoyed improved symptoms for up to one week after receiving that first dose.

The downside to ketamine is “dissociative symptoms,” feelings that you are not real or that the environment is not real (hence its popularity as a nightclub drug). So Manji and his team are doing clinical trials on NR2B antagonists, which deliver the same effects without dissociation. A new medication in pill form, riluzole, is also being studied. Another theoretical option would be to receive a ketamine injection in a hospital clinic, where side effects could be monitored. However, it will be a few years before any of this is available to the public.

Nerve growth factor (VGF)—small proteins that develop and maintain nerve cells—offer another potential drug-development target. “Injecting VGF produces similar behavioural effects as currently offered by antidepressants,” says Catharine Duman, an associate research scientist in the department of psychiatry at Yale University, who has conducted mouse studies. “It’s possible that VGF uses mechanisms that are more effective than those used by traditional anti-depressant drugs.” But more research is required on this and many other medications in development, which makes non-medicinal advances even more appealing.

Complementary therapies for depression

No one pill can solve depression altogether. Research suggests that talk therapy, meditation and exercise, including yoga, can all help. Moderate to vigorous exercise up to 30 minutes every day can alleviate symptoms. “For some people, medication is necessary to help them feel well enough to participate in other treatments,” says Wood. Choosing the right approach at the right time is key. For example, a patient could start talk therapy before the antidepressants even kick in, or try yoga a few months later.

Studies have proven that cognitive behaviour therapy or CBT (a form of talk therapy that teaches coping skills), for instance, often works better in combination with antidepressants than either treatment alone. Dr. Sidney Kennedy, psychiatrist-in-chief at the University Health Network in Toronto, recommends CBT, when available, with antidepressants for people with mild depression. However, CBT is neither widely accessible in Canada, nor is it covered by most workplace health plans.

Light therapy—exposure to daylight or specific wavelengths of full-spectrum light (which has long been used to treat seasonal affective disorder)—is also a promising adjunct for depression treatment. A study by the University of British Columbia Hospital showed that a light box worked just as well as fluoxetine (e.g., Prozac) for those with seasonal affective disorder. Light boxes or lamps are available in Canada, but patients are advised to use them, and any other complementary therapy, in consultation with their doctor.

New diagnostics, tailored treatments

A number of diagnostic tools are making it easier for doctors to peel back the mystery surrounding depression and help develop treatments that target specific genetic, environmental and biological triggers. For instance, simple blood tests conducted by a doctor can assess enzyme activity in the liver and determine whether someone is likely to experience more severe side effects on a specific antidepressant. “This would allow doctors to change the dose, spread it out further or switch to a medicine that does not metabolize that enzyme,” says Wood.

Magnetic resonance imaging (MRI) brain scans can also predict who will respond well to antidepressants to treat anxiety and who will not, say researchers at Dartmouth College in Hanover, N.H. And a California company, CNS Response, has developed a database of 2,500 patients’ referenced-electroencephalograms (rEEGs), which map out electrical activity in the brain and performance of certain medications. “Studies have shown a greater than 65 percent success rate in treating even the hardest-to-treat patients, according to rEEG reports,” says Dr. Mark Schiller, a psychiatrist in San Francisco and the company’s director of medical affairs, adding that that’s a 30 percent improvement over standard care. (At press time, the company’s website listed only one Canadian professional licensed to use rEEGs.)

Mapping genes associated with depression may also enable individualized treatments, based on its underlying biological cause. For example, among people with a variant of SLC6A4—a serotonin transporter gene—women were more likely than men to be susceptible to depression. “In the future, we hope to offer treatment based on a person’s specific biology,” says study co-author Dr. Tracy Gunter, an assistant professor of psychiatry at the University of Iowa.

Dr. Arturas Petronis, head of the Krembil Family Epigenetics Laboratory at CAMH in Toronto, says epigenetics—the study of factors that regulate our genes—is the field that holds the most promise for personalized depression treatments. It’s very difficult to change DNA sequence variations, but in future, medications specifically selected to treat an epigenetic defect could be used to fix the gene. This could eliminate depression rather than treat its symptoms, but a drug will be decades in the making, he says.

Still, it’s exciting to know these treatments are in development. Meanwhile, Wood says, depression sufferers can feel confident that, used properly, antidepressants are a very useful tool.

This article was originally titled "Down, But Not Out," in the September 2008 issue of Best Health Magazine. Subscribe today and never miss an issue!

The post New treatments for depression appeared first on Best Health.

Source: Best Health Magazine, January/February 2009

When it comes to putting your fitness goals into action, it helps to have guidance from the professionals. Best Health regular contributor Amanda Vogel, a certified fitness instructor, turned to some of Canada’s top fitness experts. Here’s what she discovered.

Our panel of fitness experts

‘ Mike Bates, owner of Refine Fitness Studio in Windsor, Ont., and a teacher in the department of kinesiology at the University of Windsor.
‘ Barb Gormley, owner of Toronto-based Custom-Fit Personal Training and a master trainer for the Nordic walking company Urban Poling.
‘ Maureen Hagan, Toronto-based author of GoodLife Fitness: 6 Weeks to a New Body, vice-president of operations for GoodLife Fitness clubs and director of education for Canadian Fitness Professionals (Can-Fit-Pro).
‘ Rick Kaselj, a registered kinesiologist in Surrey, B.C., and author of Core Stability of the Back.
‘ Marc Lebert, a certified personal trainer in Mississauga, Ont., and creator of The Lebert Equalizer, a multi-purpose piece of strength-training equipment.
‘ Fraser Quelch, Canmore, Alta.-based head coach and director of training and development for Fitness Anywhere.
‘ Cat Smiley, three-time Canadian Trainer of the Year (from the International Sports Sciences Association) and owner of Kick Ass Workouts in Whistler, B.C.
‘ Helen Vanderburg, owner of Heavens Fitness in Calgary and recipient of the Instructor of the Year award from IDEA Health and Fitness Association, a leading worldwide organization of health and fitness professionals.

Get’or stay’motivated

1. Dig deep
Feeling good about sticking with an exercise program is a powerful motivator, says Bates. So delve into the emotional reasons behind why you want to shape up. You may hope to drop pounds to feel good in your clothes. Or you may want to stop feeling embarrassed about not keeping up with your on-the-go kids or friend.

2. Make an impact
Resist taping messages on the fridge. ‘You’ll become desensitized,’ advises Quelch. For a powerful shot of inspiration, place messages where you’ll see them right before a workout, such as next to your fitness shoes.

3. Check your expectations
‘People get discouraged when they don’t see a better body right away,’ Hagan says. However, it can take four to six weeks before physical changes from exercise appear. To avoid getting derailed, follow this six-week approach: In the first three weeks, expect mental and emotional changes’more energy or a confidence boost. Expect to start seeing a slightly slimmer, tighter body after three weeks.

4. Prep your home
If you exercise at home, think of it not only as the place where you eat, sleep and hang out, but also as a place for exercising, Lebert says. Keep fitness DVDs in a home office to screen on a computer, or put equipment in a room where you can see it.

Use your time effectively

5. Make a commitment
Book gym appointments, hire a trainer and set a schedule. Prepare for the next day’s workout the night before. ‘Sounds crazy,’ says Gormley, ‘but in winter, I wear my sports bra and workout T-shirt to bed so it’s super-easy to get out the door on cold dark mornings.’

6. Be selective
You can get a tough workout in as little as 10 minutes. ‘Instead of doing 12 exercises that isolate one body part at a time, try five or six that work multiple muscles,’ advises Vanderburg.

7. Try "supersets" in the weight room
‘This means working either the same muscle group or an opposite muscle group without resting between sets,’ explains Smiley. Try alternating a set of biceps curls (for front upper arms) with a set of triceps extensions (for back upper arms) without taking a break between each set.

8. Step up your effort
Skip the hour-long moderate-intensity workout in favour of a 30-minute calorie blast, advises Quelch. After warming up, cycle, row, walk or stair climb at an intense pace for three minutes, then go easy for another three. Do this five times.

Make the most of the gym

9. Know what you want
Focus on buying what you want most, such as step classes, child minding, a pool or nutrition services. And, says Hagan, find out what your fees include so you don’t miss out on any benefits.

10. Be a sleuth
‘The first time you enter a gym may be the best service you receive, so let that be a measure,’ says Kaselj. Introduce yourself to the manager, as he or she sets the tone for the club, adds Gormley. Snoop around the locker rooms, too. Spotless showers are a sign that the club has good hygiene standards.

11. Get support
How much time will staff spend with you in the critical first six weeks? Are equipment tutorials from qualified staff included in the fee? If not, what are your options for getting proper guidance? ‘The more support you get early on, the better your chances for long-term success,’ says Bates.

Hire the best trainer

12. Check qualifications
A personal trainer keeps you accountable and helps you see results faster, but be sure you know who you are hiring. Most are certified by a recognized association, such as Can-Fit-Pro or the American Council on Exercise. Each province also has its own certifying body. The problem, says Bates, is that some trainers let their certifications lapse (most must be renewed every year or two, and include CPR and first aid). Ask potential trainers for proof of up-to-date certification, and find out what they have done in the past year to stay educated, such as attending conferences or workshops. Finally, ask for references from other clients.

13. Consider a specialist
More personal trainers are becoming specialists versus generalists, according to Kaselj. While specialists may charge more per session, their focused knowledge may help you reach your goals more effectively. Specialty areas include weight loss for women, strength training, sports performance, exercise rehabilitation and pre-/post-natal fitness.

14. Look for savings
Most trainers charge between $50 and $100 per hour, but you can get package discounts. Or, says Bates, inquire about a half-session’a 25- to 35-minute workout allows you to cut costs while still getting the benefits of a trainer.

This article was originally titled "Resolve To: Tone Up!" in the January/February 2009 issue of Best Health. Subscribe today and never miss an issue!

The post 14 ways to make your fitness goals stick appeared first on Best Health.

Source: Best Health Magazine, January/February 2009

Each issue of Best Health is full of such helpful information. I was particularly interested in “Prostate Health” in your November/December issue (page 88). Like many men, my partner refuses to take preventive measures, and the recent prostate-cancer diagnosis of a family member hasn’t changed his mind. I will use this article’s helpful advice to encourage him to see a doctor. I look forward to your next issue!
Jacqueline Parker, Toronto, Ont.

I’ve never written a letter to the editor before, but I was so impressed by “A New Kind of Hockey Mom” (Nov./Dec., page 95). I love the fact that this woman’s husband wrote the story, and I can relate to it as I started playing hockey at age 43 (yes, 43!) after never even having skated. I’m now 51 and play goalie for a women’s hockey team, alongside my 25-year-old daughter. I love that she gets to experience this team bond.
Gail Fisher, Killarney, Man.

I just received my first issue of Best Health, and really liked “A New Kind of Hockey Mom.” It’s a nice change to see stories about real moms—people like me who deal with the grind of everyday life. I’m recommending this magazine to my friends.
Charlotte Santella, Port Perry, Ont.

I am on the executive committee of the Nurse Practitioners Association of Alberta. We were excited to read “Beyond Nursing” (Nov./Dec., page 68) about the Sudbury NP-led clinic. It confirms to us and to the public that NPs can have a positive effect on the delivery of health care in Canada.
Susanne Pereira, Calgary, Alta.

Thank you for the excellent article “Canada’s Bluest Communities” (October, page 64). It’s refreshing to see some good-news stories, but it’s also tragic that so many of our lakes and rivers are carelessly damaged through mismanagement. Our small community has taken things in hand. I was recently made manager of the project to renaturalize our lake by building up the vegetative perimeter. While there are still pollutant inflows upstream, our efforts are paying off, and we are encouraged that more can be achieved through positive community action.
Murray Esselmont, Hollow Glen, Chelsea, Que.

When I perused the Nov./Dec. issue, I was surprised to see that most of the articles were geared to my interests. Best Health features stuff that women like me want to know about—and buy. Bravo!
Eleanor Dorst, Winnipeg, Man.

I read “I Have a Crazy Idea…” (October, page 124) about women climbing Mount Kilimanjaro, and wanted to share my husband’s recent “MS Climb 2008” to Machu Picchu in Peru. For Paul, it was a labour of love, as I have been living with multiple sclerosis for 15 years. The Inca Trail proved a challenge for many of the 23 climbers. When it got difficult, Paul would think of my daily struggles with MS. “Keep putting one foot in front of the other and we will make it,” they thought—and they all did. Like my husband’s journey, the Kilimanjaro story was truly inspiring!
Laurie Chatigny, Kanata, Ont.

When I first saw Best Health I thought, “I don’t need another magazine,” but I was wrong. I love all the health information, and that some of the stories and people are from the Maritimes.
Tammy Doucet, Church Point, N.S.

I spent an enjoyable Sunday reading through your Nov./Dec. issue and particularly liked the Eat Well section. I think it’s important to cook with local ingredients that are in season. Paul Finkelstein’s recipes sound delicious (“Fink’s Seasonal Feasts,” page 112), and I plan to try one this weekend. I also loved the photos of my favourite vegetable—squash!
Cathy McLeod, Dartmouth, N.S.

The Nov./Dec. issue was the first one I’ve read—great articles! And I loved Fink’s recipe for penne with roasted squash.
Darlene Charette, Mississauga, Ont.

Thank you, Best Health, for such a wonderful magazine. I love the format and the articles that offer common-sense information along with great tips and recipes. I especially liked “Cook Smart to Drop Pounds” (Nov./Dec., page 122). It was filled with easy-to-implement changes.
Sandy Douglas, Camlachie, Ont.

I’ve been awaiting the new Overall Nutritional Quality Index (ONQI), referred to in a past issue. How can I access this ranking system?
Anna Saunders, Cobourg, Ont.

Note: The ONQI rates foods on a scale of one to 100. You can access it at besthealthmag.ca/onqi.

Like what you hear? Subscribe to Best Health today and never miss an issue! Plus, send your own feedback about the magazine or website and you may be published in a future issue.

The post Reader letters: January/February 2009 appeared first on Best Health.

It’s a simple case of geography. Dimples when you smile’adorable. But when they start appearing on other parts of the body, they’re anything but cute’they’re cellulite, a word no woman wants to take ownership of. Here, Canadian dermatologists uncover the truths behind this common and completely harmless skin condition.

What is cellulite, really?

The normal fat within our skin pushes through the network of connective tissue and creates these pockets of bulging fat. As fat accumulates, it causes the skin to appear lumpy, rippled and even cottage cheese-like in texture. ‘It’s like taking a water balloon and putting it up against a net and pushing it," says Dr. Ian Landells, clinical chief of dermatology in St. John’s, Newfoundland. "You could imagine that little bits of that balloon would push through the holes in the net, creating tiny bumps.’

Cellulite vs. fat

There is a difference between cellulite and fat. Fat insulates the body and protects the organs, nerves and muscles, while cellulite provides no padding and only occurs in certain areas on the body.

Ladies only

Sorry, ladies, but cellulite is for the most part a womanly problem, primarily targeting females over 35. It’s most commonly seen on the upper legs and buttocks, though some women do complain of cellulite on their tummy and upper arms. The reason: women distribute fat differently than men. We tend to have thicker layers of fat, particularly around the hips, and our skin is much thinner, allowing the fat to protrude more noticeably. This is not to say men don’t have cellulite, but it tends to be less visible, says Dr. Landells.

How common is cellulite?

‘Cellulite is extraordinarily common. Most women, if not all, have it to some degree,’ says Dr. Vince Bertucci, president of the Canadian Society for Dermatologic Surgery. It is believed that approximately 90 percent of women have cellulite.

Does gaining weight cause cellulite?

‘Weight is not necessarily a factor," says Dr. Bertucci. "You can have people who are very thin and still have cellulite. Weight loss is not a treatment for cellulite.’ Although not fully understood, cellulite is thought to be caused by the protrusion of fat against the skin while the connective tissue holds down other parts of the skin, leading to a classic orange-peel appearance. Unlike fat cells that cause us to fluctuate in size, these stubborn cells cannot be burned as fuel. Therefore, dieting and exercise won’t really help.

Treatment options for cellulite

According to Dr. Landells, there isn’t a whole lot we can do. Creams claiming to reverse the appearance of cellulite tend to be less effective than we’d like. Endermologie, a vacuum-like suction and massage roller that plumps the skin to smooth out dimples, and VelaSmooth, infrared and conducted RF energies that heat the skin to increases the metabolism of stored energy and shrink the size of the fat chamber, have not impressed Dr. Bertucci. Liposuction and Mesotherapy, injections of various chemicals such as phosphatidlycholine into the skin to disperse fat, have also proven a bust.

‘This is an area of active investigation and there are a number of devices coming to the market that may be effective, but it’s too early to tell,’ says Dr. Bertucci. ‘Cellulite is such a common thing, yet people become self-conscious and are willing to go to all lengths. Unfortunately, at this point in time, the promise holds more than the reality delivers.’

Quick fixes for cellulite

‘ Stop smoking. Studies suggest that smoking can weaken the skin and damage the connective tissue that causes the dimpling effect.

‘ Toss the tight panties (we’re talking Spanx here, ladies), which can limit blood flow. Instead, try a cotton thong to reduce the impact.

‘ Try a body bronzer or tinted self-tanner to visually smooth out uneven skin.

Don’t miss out! Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox.

The post Cellulite: What it is and what you can do about it appeared first on Best Health.

Source: Best Health Magazine, October 2008

Once a public-place symbol of eco-innovation, living walls—vertical gardens made of leafy and flowering plants—are increasingly decorating private homes and condominiums.

“This is as much for their health benefits as environmental credentials,” says Randy Sharp of Sharp & Diamond Landscape Architecture in Vancouver, whose firm created the 500-square-foot living wall at the Vancouver Aquarium.

Scientists have long known that plants can improve indoor air quality. NASA research in the 1980s showed that peace lilies, spider plants and other common species absorb volatile organic compounds. According to research at the University of Guelph, living walls are also effective biofilters, helping to trap dust, control temperature and humidity, and eliminate airborne pollutants such as carbon monoxide. (Research shows they don’t increase a home’s spore or bacteria levels, but people with severe allergies may want to avoid them.)

Living walls are composed of modules containing vegetation, soil (or a lightweight substitute such as felt or coco fibre) and a watering system. The technology has been refined since the early 1990s, when the first living walls were created, and they’re now more affordable and easier to install.

For more information on living walls, check out:

• Elevated Landscape Technologies’ Easy Green Living Wall System. This do-it-yourself kit can be ordered online or purchased from select retailers. See eltlivingwalls.com.
• GreenScreen, a California-based company that manufactures 3-D trellis systems. See greenscreen.com.
• Green Roofs for Healthy Cities, a Toronto-based not-for-profit industry organization. Greenroofs.org has a list of landscapers and contractors that install these walls.
• The newly published book The Vertical Garden, by Patrick Blanc, a French artist credited with inventing living walls.

This article was originally titled "Urban Oasis," in the October 2008 issue of Best Health. Subscribe today and never miss an issue!

The post Living walls to clean your home’s air appeared first on Best Health.

1. What can I do to improve my dental health?

Everyone’s mouth is different, and you might need to do more than the general guidelines of brushing after meals and flossing daily. Dentists can give you this customized information. They can advise you on whether you need to brush more often or switch to a different toothbrush, or if you need a refresher in flossing. They can tell you whether you need to increase or decrease your fluoride intake, and how often you need to come in for a visit. Don’t feel silly asking your dental professional about new products you’ve seen advertised, and whether they could help you, or are a waste of money. They may even have samples you can try.

2. What can you do to improve my dental health?

Whether it’s night guards for teeth grinding or treatment for bad breath, your dentist can help you optimize the health of your mouth. But remember, your dentist is not a mind reader. In order to provide you with the latest in oral care, they need to know about any problems you’re experiencing‘even if they seem minor at the time. Telling your dentist about any pain, discomfort or abnormalities means that they can come up with solutions that can improve your daily comfort and even prevent bigger problems from occurring later on.

3. What’s my overall dental health status?

You can ask your dentist to give you a general exam for the mouth area, which includes looking for any lumps or bumps that don’t belong; gauging bone density, especially if osteoporosis is a concern; or checking for inadvertent teeth grinding. They can make sure everything is functioning properly and, if it isn’t, can begin the discussion on treatment options.

4. Is there anything that I should tell my family doctor about?

There is a range of health problems that begins in the mouth. Changes inside your mouth can signal certain conditions, such as vitamin deficiencies or osteoporosis; inflamed gums can be an indicator of diabetes. Your dentist can make you aware of which symptoms should be brought to your GP’s attention.

5. Is there anything you need to know from my family doctor?

Your dentist should be advised about any changes in your overall health status. For instance, sudden complications in your mouth could be because of medications you’re taking or related to health changes or conditions elsewhere in your body. For children, keep in mind some additional questions for the dentist.‘ What advice can you give me about nutrition as it relates to my child’s oral health? (Remember, your dentist can gauge for such things as nutritional inadequacies or whether a baby bottle at night is affecting good growth.)’ How are the teeth developing and, if there are any problems, is there anything I can do about it now to avoid orthodontics later?’ How can I ensure my child’s teeth are clean?’ Do you have any advice on how to get my child to brush their teeth?’ How can I reassure my child for his or her first visit?For upcoming procedures, go over this checklist of questions with your dentist:‘ What side effects can I expect?’ What kind of anesthesia will be used, general or local? How do I prepare in advance for it and how can I expect to feel immediately afterward? Will I need assistance in getting home?’ Are there any alternative treatments and, if so, what are their pros and cons?’ How long will it take and will there be any pain afterward?’ Is there any special care needed for my teeth after the procedure and, if so, for how long?’ Will there be any follow-up procedures, and how many appointments can I expect this to entail?’ Should we take before and after photos?Don’t miss out! Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox.

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Picture this: You’ve been asked to give a presentation at work. Even though you know your stuff, you’re worried because you hate public speaking. As the day of the presentation approaches, you have more and more trouble sleeping. Every morning when you wake up, your heart is already racing and your palms are sweaty. You feel like you’re going to faint, have a heart attack or go crazy. Having already botched the presentation in your mind, your anticipate losing your job, your status, and as a result, your home’ Now you’re having a full-blown panic attack. Sound familiar? Though a little worry is normal in a stressful situation, if your anxiety is ruling your life, it may be out of hand.

Anxiety: What is it?

‘Anxiety is what we feel when we perceive a threat,’ says Margo Watt, a clinical psychologist, associate professor of psychology at St. Francis Xavier University in Antigonish, N.S. and co-author of Overcoming the Fear of Fear’How to Reduce Anxiety Sensitivity. ‘It’s our body’s way of telling us to prepare for a fight-or-flight response.’

Although Watt says people use the terms interchangeably, anxiety is different from fear. ‘Fear is a response to a direct threat, like running into a bear in the woods,’ she says, explaining that by contrast, anxiety is more future-oriented. ‘It’s an anticipation of that fear. If you’re anxious, you don’t go into the woods because you’re afraid you might meet that bear.’

Anxiety attacks and anxiety disorders

Whether we’re worrying about our kids or how we’re going to pay our bills, we’re all managing stress on a daily basis’even if it’s positive stress, like an upcoming wedding or a new baby. Watt says that anxiety is just a normal response to that stress, which we experience ‘when the pressures and demands on our lives exceed our abilities to cope.’

Anxiety, which often affects women more than men, becomes a problem when we start to lose perspective on our own situations (what Watt calls ‘catastrophizing,’ or imagining the worst). When it gets the best of us, we imagine our children flunking out of school or losing our homes, or we anticipate the new baby getting an incurable disease. The anxiety attack’with its shallow breathing, heart palpitations and paralyzing distress’isn’t far behind, and the next step is an anxiety disorder, when anxiety causes significant distress and interferes with our ability to function, such as our ability to work or maintain relationships. Examples of anxiety disorders include obsessive-compulsive behaviour, panic disorders, generalized anxiety disorders, post-traumatic stress disorders and specific phobias’which are even more debilitating.

Treating and preventing anxiety

Watt says that some people are simply more predisposed to stress and anxiety than others. If your anxiety is causing you distress, interfering in your personal relationships and keeping you from doing the things you love, then it’s time to get help. Mental health professionals, in particular psychologists who are trained in cognitive-behavioural therapy, can be very helpful. Start by consulting your family physician, who can assist in making a referral or by helping you to access resources in your area.

Ultimately though, the secret to controlling anxiety is managing stress, so that when times get tough, it doesn’t get the better of you. It’s vitally important to make time for relaxation every day, no matter how hectic your daily routine. Watt also recommends regular exercise as a means of distilling anxious energy: ‘The great thing about physical activity," she says, "is that it actually conditions us, both mentally and physically, to better manage stress.’

If you’re prone to anxiety, Watt also suggests deep (or ‘diaphragmatic’) breathing four to six times a day, especially for women, who are often guilty of taking shallow breaths from the chest because they’re busy holding in their stomachs. Not breathing puts the body into panic mode, exacerbating stress’but a few deep breaths will bring your heart rate down in an instant. Meditation can also help to bring you back to the present moment, keeping things in perspective.

And if you do make a mess of that important presentation, don’t forget to laugh! Not only will laughter help dissipate your anxiety, you’ll release natural chemicals that’ll leave you feeling great. Remember, it’s only life!

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The post Anxiety: Symptoms and treatment appeared first on Best Health.

Source: Best Health Magazine, November/December 2008

Prostate cancer’the most common cancer in men’will be diagnosed in about 24,700 Canadians over the course of 2008, and more than 4,000 men will die of it. ‘Prostate cancer is a silent killer,’ says Dr. Pierre Karakiewicz, a urologic oncologist at the University of Montreal Health Centre.

Prostate cancer is asymptomatic’at first

Early prostate cancer has no symptoms, and later symptoms, such as difficulty urinating and pain during orgasm, are also associated with common, non-cancerous changes to the prostate with age. So the best defence against prostate cancer is screening. The Canadian Cancer Society recommends that men over the age of 50 talk to their doctor about getting tested for prostate cancer, including the possibility of a prostate-specific antigen blood test (often called a PSA test). (Men who are at a higher risk, such as those with a family history of the disease, may want to begin testing earlier.)

Early treatment of prostate cancer, which can involve surgery or radiation therapy, is often successful, but prevention is also important. So start by encouraging the men in your life’no matter what their age’to eat a balanced diet and quit smoking, both of which will help lower the risk, according to experts. Men can also take the following easy measures, which are based on recent research.

Latest prostate cancer prevention advice

A diet rich in vegetables and low in saturated fat may slow the progression of prostate cancer. That’s what researcher Susan Berkow of George Mason University in Fairfax, Va., found in a 2007 review of 17 nutritional studies. ‘We concluded that a plant-based diet is probably a prudent choice,’ says Berkow. The best fare: brassica vegetables such as broccoli, cauliflower, cabbage and Brussels sprouts. The mineral selenium, which is abundant in whole grains, seafood, tomatoes and nuts, may also protect against prostate cancer.

A major Harvard study tracked more than 33,000 men between ages 40 and 75 over six years, and found that the men with the highest selenium levels had a 65 percent lower incidence of advanced prostate cancer than the men with the lowest levels. Another major clinical trial is underway to test the effects of selenium, as well as vitamin E, on prostate cancer prevention.

Men who keep their weight in check can reduce their risk, too. A study published this year in the journal Cancer Causes Control found that men with physically active jobs had a 45 percent lower risk than men who were sedentary at work. Research has also shown that obese men have a higher risk of recurrence after treatment with radiation. So if your guy is rooted to a computer during the week, he should compensate by going to the gym, walking to work and getting active on weekends.

Finally, a study from The Cancer Council Victoria in Melbourne, Australia, found that men who ejaculated more than five times a week starting in their 20s had a one-third lower risk for prostate cancer; ejaculating at later ages reduced risk, too. ‘The protective effect [of sexual intercourse or masturbation] might be due to keeping the ducts cleared of secretions,’ says lead researcher Graham Giles.

This article was originally titled "Prostate Health," in the November/December 2008 issue of Best Health Magazine. Subscribe today and never miss an issue!

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If flowers wilted every time you opened your mouth, the way it happens in cartoons, bad breath would be easy to detect. Unfortunately, real life isn’t that simple. So how do you know if what’s coming out of your mouth is more dragon than delightful?

How to check your breath

The easiest way to get a status update on your breath is to ask. Your friends and family are your best allies for conquering a breath problem: if you’ve got one, they’ve probably noticed. If you’re too embarrassed to ask’or they’re too polite to tell’then watch body language. If people turn away when you’re speaking, your mouth may be emitting more than mere words. Another sign your breath may be less than minty fresh is if you have a bad or stale taste in your mouth. Chances are good that if you’re noticing it, that mouth isn’t kissable.

A little morning unpleasantness in the mouth is normal’that’s why we call it "morning breath"’but it can usually be whisked away with a brushing. If you’ve got morning breath that lasts all day, that’s another sign you may have a problem. And finally, if you’re looking for a quick and easy way to do your own breath check, lick the inside of your wrist and give it a sniff: you’ll get an instant reading on the state of your breath.

What to do about bad breath

If you do discover that your breath is less than fragrant, don’t despair! Though it can be an embarrassing problem, it’s not impossible to fix. ‘You have to treat bad breath as if it’s an infection,’ says Anne Bosy, a halitosis specialist who is the founder and chief scientist for OralFresh Clinic System. ‘Most people don’t’they think it’s an oral hygiene problem, so they scrub and scrub and scrub.’ Bad breath is actually caused by bacteria in the mouth‘it thrives in dark, moist conditions, and it multiplies more quickly than you can banish it. So although brushing helps dislodge some of those bacteria, it doesn’t really solve the problem. In fact, a nasty-smelling mouth could be an indicator of a more serious health problem. ‘If somebody’s breath smells bad, it can give you a hint toward what’s going on deeper down,’ says Halifax naturopath Colin Huska.

Keep your whole body in mind

Both Bosy and Huska recommend a holistic’or whole-body’approach to looking at halitosis problems. Eating a healthy diet rich in fruit and vegetables, for example, is an important place to start. Huska says he also looks at digestion: if your body isn’t processing food well you could be emitting a ‘rotten food smell.’ He recommends a teaspoon of apple cider vinegar before a meal to help.

Sometimes bad breath is merely a result of eating fragrant foods, like onions or garlic. Rather than banishing them from your diet, Huska recommends noshing on a bit of parsley (it’s naturally high in chlorophyll) or other fresh herbs after eating. ‘That’s the whole idea behind putting the garnish on your plate,’ he says. ‘You can eat it at the end of your meal.’ Not eating at all can be another source of bad breath, as can a dry mouth (a bacterial playground!). Make sure you eat regularly and drink lots of water through the day, or try chewing sugar-free gum to increase saliva production.

Take care of your health

Good oral health care is still fundamental to banishing a breath problem. Brushing and flossing are the most effective ways to keep bacteria at bay, especially between the teeth, where it likes to hang out and multiply. Scraping your tongue with a brush or tongue scraper is another good way to squeeze out bacteria. Mouthwashes are effective, too, as long as they aren’t overused, and watch for high alcohol content: it will dry out your mouth and may ultimately make the problem worse.

Finally, as embarrassing as it might feel, talk to your dentist about your breath: she is your best ally in keeping your mouth healthy. You’ll be wearing a confident smile in no time!

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Source: Web exclusive: December 2008

Buying a new tube of toothpaste can be a daunting task. With so many different formulas on the market, you may often find yourself standing in the drugstore helplessly trying to decide between an enticing vanilla-latte-flavoured variety and a tube with super-duper whitening power. What to choose? According to Dr. Euan Swan, spokesperson for the Canadian Dental Association (CDA), you don’t have to worry too much’most toothpaste formulas on the drugstore shelf will help protect your pearly whites.

‘If you choose a product that you like the taste of so much that it encourages you to brush," he says, "then it might be fair to say that any number of products in the marketplace will do the job for you.’ After all, good oral hygiene goes far beyond the kind of toothpaste you select’proper diet, frequent brushing and flossing, and regular trips to the dentist all play an important role in maintaining your thousand-watt smile. However, we all need to decide on toothpaste at some point. Here’s some information on common label language to help you spend less time in the oral-care aisle and more time brushing.

Cavity-fighting toothpaste

All toothpastes fight cavities because they help to remove plaque when used correctly, says Dr. Hardy Limeback, head of Preventive Dentistry at the University of Toronto. But one thing to definitely consider is that many toothpastes on the market today contain fluoride, which has been proven to protect tooth enamel from decay.

‘Most people, if not all, can benefit from using a fluoridated toothpaste,’ says Swan. The use of fluoride in oral hygiene is endorsed by over 90 national health organizations, including the CDA and Health Canada. Swan recommends that, at bare minimum, adults should look for toothpaste that contains this ingredient.

And when it comes to your kids, fluoride is important too’just make sure to keep an eye on things. As excessive swallowing of toothpaste by young children may result in dental fluorosis, a health condition caused by an overdose of fluoride, children under six years of age should be supervised during brushing and only use a small amount (e.g., a pea-size portion) of toothpaste. Children under 3 years of age should have their teeth brushed by an adult using only a smear of toothpaste. Talk to your dentist if you have any concerns about your kids’ toothpaste.

Whitening toothpaste

Toothpastes that claim to whiten your teeth will help combat staining, but they won’t give you the same results as dental-office treatments or at-home whitening kits, both of which contain peroxide. ‘The whitening that a toothpaste does is principally cleaning the surface of the tooth to remove stains and to make the tooth whiter,’ says Swan. Though some whitening toothpastes do contain a very low level of peroxide, most use an abrasive agent to shine up your pearly whites. If you feel you need help in removing surface discolouration on your teeth, you may want to consider a whitening toothpaste, but keep in mind that this product isn’t for everyone. ‘People with irritable bowel syndrome should stay away from abrasives,’ says Limeback.

Antibacterial toothpaste

These toothpastes contain a common antibacterial agent called triclosan, and claim to protect gums from bacterial infections like gingivitis. If you have a history of gingivitis, it may be a good choice for you, says Swan, and according to the CDA, triclosan is a useful ingredient in oral hygiene. However, keep in mind that its efficacy is still questioned by some experts. Consult your dentist on whether a toothpaste containing triclosan is right for you.

Natural toothpaste

Toothpastes claiming to be all-natural can be found in most health food stores as well as mainstream drugstores. These formulations are often fluoride-free and use ingredients such as myrrh, peppermint oil and aloe to clean teeth and freshen the mouth. Though natural pastes can be pricier than the big-name brands, they may be a good choice for younger brushers or people with chemical sensitivities. ‘Natural toothpastes can be effective and can be safe to swallow,’ says Limeback.

Toothpaste for sensitive teeth

If your mouth aches at the mere thought of an ice cream cone, you might want to consider using toothpaste for sensitive teeth. Many major brands make at least one sensitive-teeth formula, and according to Swan, most of them work in much the same way. ‘With sensitive teeth," he says, "the gums have receded slightly, exposing the root. There is no enamel on the root so it can be stimulated by sweets or temperature changes, and that can affect the nerve inside the tooth. Toothpastes for sensitive teeth have the ability to block that stimulus from going through the root surface.’

The Canadian Dental Association’s Seal of Recognition

The CDA Seal of Recognition program is voluntary and not all toothpaste manufacturers go through the process of obtaining one. To get CDA approval for a particular formula, a manufacturer will submit data that proves that the toothpaste will perform as expected. ‘Looking for the seal is helpful to consumers, as it provides them with an increased level of confidence in their product selection,’ says Swan. But remember that as the program is not mandatory for all manufacturers and the CDA does not perform its own product testing, toothpastes that do not bear the seal may perform just as well as those that do.

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Source: Best Health Magazine, September 2008

Is monogamy essential to a good client/hairstylist relationship? In an ideal world, you’d never have to stray from the person you trust most with your hair. But in the real world, busy schedules or tight budgets often necessitate compromise. ‘I don’t consider it ‘cheating’ when clients maintain their own look,’ says Toronto hairstylist Marc Anthony. ‘Ultimately, as a professional, I want my clients to look great all the time.’ While he advises against going cheap on anything drastic, such as a completely new hairstyle, highlights or colour change, there are times when you can justify getting a little somethin’-somethin’ on the side, whether at home or at a walk-in chain.

The cheat: Stretch your time between salon colour treatments

How to get away with it: Fix your roots at home, says Eric Del Monaco, consulting stylist for L’Oréal Paris. He swears it’s simple: The key is to follow package instructions precisely, and to apply product neatly. ‘Don’t randomly apply it,’ says Del Monaco, who particularly likes the conditioning and shine-boosting results of the L’Oréal Paris Dream Blonde and Superior Preference collections. ‘Start from the front, and move to the back,’ taking care to get it on the roots only, then comb it through already coloured hair for the last five minutes.

If the ubiquitous bottle-style applicators included in many home colour kits are just too much work for you, try a simplified brush-on-style root colouring kit like Clairol Nice ‘n Easy Root Touch-Up. It takes 10 to 15 minutes, and could buy you three weeks.

John Rimes, a stylist and colour technician at Luscious Salon in Vancouver, says you can extend all-over colour from fading by using thermal styling products, which commonly contain amino acids and/or proteins to form a protective barrier between hair and potentially damaging heat-styling tools like hair dryers, curling irons and flat irons. Also, try to avoid using shampoo every day, he says.

Rimes prefers to use colour-extending shampoos and conditioners from salon brands ISO Hair and Davines. His final tip? ‘When you shampoo, do it in the coolest water you can stand. Hot water opens the hair cuticle and rinses the colour right out, while cold water seals the cuticle, protecting the colour.’

The cheat: Relax your own hair

How to get away with it: Chemically relaxing hair is generally a task best left to the pros, says Asha McLeod, stylist and co-owner of Jazma Hair Inc., in Toronto. ‘Otherwise, you risk chemical burns, and you can destroy your hair,’ he says. However, new hair growth can be relaxed safely if you follow these rules: Always enlist the help of a partner, buy the right relaxing product for your hair type, carefully follow instructions and use the correct maintenance products.

‘Check the ingredients and avoid any shampoos with sodium lauryl sulphate or any other salt,’ says McLeod. ‘They can dry and dehydrate relaxed hair.’ She recommends Kera-Soft Enrich Conditioning Shampoo, followed by a humectant (moisture-attracting) or anti-humectant (moisture-resisting) conditioner, depending on whether your hair has been treated to be wavy, or straight, respectively. She also advises clients with chemically relaxed hair to steer clear of wax-, petroleum- or lanolin-based leave-in products, which can lead to buildup.

The cheat: Get your bangs trimmed faster, cheaper

How to get away with it: ‘Going to the hairdresser every two or three weeks just doesn’t fit into my schedule,’ says Natalie Bahadur, an online editor based in Mississauga, Ont. To keep her blunt, dead-straight bangs in check, Bahadur sometimes pops into a $10 walk-in salon across the street from her condo. She minimizes surprises by requesting the least amount of cutting possible. ‘I always instruct the hairdresser to get my bangs out of my eyes but not above my eyebrows,’ she says.

When she feels up to the task, Bahadur also sometimes cuts her own bangs at home. If you go that route, buy five-inch haircutting scissors at a beauty supply store (or a large drugstore) and let freshly washed bangs dry before trimming (they’ll shrink as they dry). For straight blunt bangs, take your time: Never cut straight across on your first go. Instead, snip your bangs on a 45-degree angle, and once you have your desired length, go back and clean up the uneven edges.

The cheat: Skip the salon’s special shine treatment

How to get away with it: Ever wondered if the post-shampoo deep-conditioning treatment your stylist (or the receptionist) sold you on was worth the extra 20 minutes and $20? It was, if you adored the accompanying scalp massage. But if not, you can get great results at home with the right product.

The trick is to use a product meant for regular home use‘not a ‘professional strength’ or ‘salon formula’ product you snagged at the beauty supply store, which, according to Anthony, can actually over-treat your hair, resulting in flat, greasy hair or breakage. Try Schwarzkopf’s Seah Hairspa Aqua Indulge Moisture Mask, an at-home product available at salons that’s designed to bring hydration and ‘radiant shine’ to hair; or Marc Anthony Damage Repair Intensive Healing Treatment, a deep conditioner available at drugstores that also helps hair to resist damage from environmental factors such as dry air and harsh sun.

Admit it, though: There’s something to be said for slowing down and enjoying the occasional scalp massage.

The post How to cheat on your hairdresser (and still look great!) appeared first on Best Health.

Used to be, a makeover was a new haircut and colour plus a makeup revamp. But since at-home bleaching kits put so much attention on our teeth, smile-fixers have begun to chew up the makeover landscape. And sometimes bleaching just isn’t enough. Sparkling, movie-star veneers are a quick solution, but if you want to work with what you’ve got, or you have biting issues, braces may be the smile-savers for you. Here’s what on the menu these days.

Invisalign

What they are: Clear, molded plastic upper- and lower-teeth trays that fit your teeth through each straightening stage, which is about two weeks per set. The number of trays, or "aligners," depends on how much straightening you need.

Pros: The "sexy" version of traditional braces, they’re almost undetectable‘er, invisible’when you’re wearing them. Because they’re a smooth plastic, they shouldn’t irritate the insides of your mouth. You may have achy issues as your teeth begin to shift with each pair of aligners, but it usually doesn’t take long for you to adjust. They’re easy to clean, partly because you have to remove them before eating, and because they’re removable, you can brush and floss without issue. "In my practice, Invisalign is the most asked-about product when adults are investigating braces," says Dr. Stephen Gurza, orthodontist and founder of The Brace Place, which has offices in Toronto, Thornhill and Scarborough, Ont.

Cons: Not for folks with major straightening needs. As well, because the aligners are custom manufactured, you’re looking at some wait time between your fitting and delivery of your braces. If you require a replacement aligner because you’ve lost or damaged one, you’ll also have wait time because it can’t be fixed or supplied immediately by your orthodontist. Overall, you’ll find that Invisalign costs more than other options for adult braces.

Lingual braces

What they are: An at-first-glance-invisible option consisting of wires and metal brackets customized to fit the flipside of your bite. Like all non-removable treatments, they’re best suited to people with moderate to severe crowding or spaces between the teeth.

Pros: Because the hardware is on the back of your teeth, they’re invisible when you smile unless you’re mid belly laugh or hollering, "Omigod, Manolos on sale!" (after you’ve scooped your size, of course).

Cons: They tend to be more expensive than regular braces, and they’re difficult to install as well as keep clean. Their placement causes a fair amount of initial tongue discomfort, and they make speech a little tricky. "Some patients have complained that by the end of the day, they’re slurring like they’ve had a couple of drinks," says Dr. Gurza.

Self-ligating braces

What they are: Similar to regular braces in appearance, the difference in these is the brackets. Regular braces need tiny plastic bands (called ligatures) that go around little hooks on the face of the brackets to hold the wire against your teeth. Self-ligating brace brackets have built-in clips to hold on to the wire.

Pros: These are relatively easy to keep clean‘in standard braces, food bits can get stuck in the ligatures. The surface of self-ligating brackets tends to be smoother and less irritating to the inside of your mouth. Adjustment visits to your orthodontist will be shorter’she won’t have to remove and replace ligatures each time she tightens the archwire (the wire that arcs around your teeth). In fact, you’ll have fewer appointments and less overall wearing time.

Ligatures restrict the slip of the archwire through the brackets, thus restricting the teeth’s movement’they shift haltingly along the wire into position. With self-ligating braces, the wire slides more easily and continuously through the brackets as your teeth shift, which reduces the need for adjustments (and the pain that comes with them), and shaves time off the process. There’s also the option of using titanium wire instead of stainless steel, which, according to Dr. Gurza, could further reduce the straightening time and pain levels. "Titanium is more flexible and has memory," he explains. "It stretches more and gradually returns to its original shape. If we tightened stainless steel wires as much as we can titanium," he adds, "the patient would be in quite a bit of pain."

Cons: Smile and the world sees your braces. Although smaller brackets are available, self-ligating braces are not entirely invisible. You’ll also have some adjustment time while they make friends with the inside of your mouth.

Ceramic braces

What they are: An update on conventional metal-mouth gear, ceramic braces refer to the brackets affixed to the teeth. Apparently, when Tom Cruise went the braces route a few years back, he wore ceramic.

Pros: Made of transclucent or tooth-coloured material, ceramic brackets are more subtle at first glance than glinty metal. The brackets can also come with a tooth-coloured wire, making them blend in that much more.

Cons: While the brackets are translucent, the ligatures are usually latex, which can stain, so the braces are not invisible. Translucent doesn’t mean entirely clear; ceramics could make super-white teeth look dingy in a "you have a weird yellowish discolouration across your teeth" way. And according to Dr. Gurza, ceramic brackets are larger than metal’and more brittle. Also, Tom Cruise wore ceramic braces.

Metal braces

What they are: Most of us have seen enough of the standard model to know they consist of stainless-steel wire securely affixed with ligatures (usually plastic) to metal brackets bonded to the front of the teeth. You can channel your inner eight-year-old and choose coloured ligatures, or bling out with gold brackets and wire as a vanity-plates statement.

Pros: While not cheap, metal braces are usually the least expensive option.

Cons: Metal-mouth, metal-mouth, metal-mouth! Brushing and flossing is a bit of a chore and the inside of your mouth and cheeks won’t like you much at first. As mentioned earlier, ligatures secure the wire against the brackets, which means visits to the orthodontist’s chair every six weeks or so for ligature removal, adjustments to tighten the wire and encourage further, baby-step corrective shifting, and ligature replacement. Whew!

The bottom line on braces

Whatever option you choose, sometimes a smile takes a while (and some ouchie) to perfect. But you know, even an imperfect smile can be beautiful. Smile big and be beautiful.

Janine Falcon is the founder of Beautygeeks, a site about stuff that delivers best-you beauty and style.

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The post Straighten your teeth with these braces options for adults appeared first on Best Health.

Having a healthy, bright smile is a simple way to put your best face forward, but keeping teeth looking their best isn’t always easy. Many everyday foods and drinks can change the colour of your teeth. Bleaching, either through at-home products or at the dentist’s office, is the only way to truly whiten teeth, although a good professional cleaning can remove many stains. But you can take a preventive approach, as well: in addition to bleaching sessions and trips to the hygienist, some everyday food choices can help you keep things white.

Promising produce

If we ever needed yet another reason to eat our veggies, here it is. ‘Crunchy vegetables have a certain mechanical cleansing action and therefore help to remove sticky debris from teeth,’ says Dr. Walter Vogl, a Toronto-based dentist. With less sticky debris hanging around, there are fewer chances of those surface stains setting. So load up your grocery cart with carrots, celery, anise, radishes, peppers and any other crisp vegetables that you like to munch on.

Goodness of gum

‘Chewing gum has two beneficial actions," says Dr. Vogl. "It helps to clean teeth mechanically by removing debris, and it stimulates production of saliva, which increases your saliva’s ability to neutralize acid and remineralize your enamel,’ thereby strengthening teeth. Dr. Vogl recommends looking for gum for that contains Sorbitol, to give your teeth the best chewing experience possible. ‘Sorbitol has a therapeutic anti-bacterial action, which helps inhibit decay-causing bacteria.’ But if you’re in a bind and the only option is sugary regular gum, he’s not too worried. ‘The sugar in gum dissolves within a few minutes and after that the gum is essentially sugar-free.’

Cheese, please

Many of us have a love/hate relationship with cheese: we love the taste, but hate the calories. But Dr. Vogl gives us another reason to visit the cheese plate. ‘Cheese speeds the neutralization of acid and remineralisation of enamel,’ he explains. Less damage to our enamel equals less discolouration. For instance, he says, ‘wine and cheese is a good mix,’ as while wine is acidic (and bad for teeth), the cheese will counteract that effect. And let’s not forget that cheese is high in calcium and phosphorus, both very good for us. So go ahead and indulge’doctor’s orders!

Water world

Is there anything that water can’t do? Okay, technically it’s not going to whiten your teeth in the way a bleach kit will, but it will contribute to excellent oral health. ‘Your saliva’s ability to neutralize and remineralize depends on proper salivary gland cell function," Dr. Vogl says, "so drinking water helps keep your teeth healthy on a very basic level, by ensuring that cells are properly hydrated.’

Keep it simple

Want a simpler way to remember these tips? If you’re trying to keep your teeth as white as possible, without any additional intervention, here’s a good rule of thumb: Darker, more acidic foods typically cause more staining, so choose the opposites to keep your smile beaming.

Learn more about getting your whitest teeth:
‘ Makeup tricks to make your teeth look whiter
‘ The best whiteners for you
‘ Staff tested: At-home tooth whiteners

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Source: Web exclusive: November 2008

8 ways to cheat-proof your relationship

Could you or your partner ever be unfaithful? Research suggests that anywhere between 11 and 35 percent of people cheat, and women are doing it more often, too. (Remember that sizzling scene with Diane Lane and Olivier Martinez in the movie Unfaithful?) Yet experts say that strengthening your relationship might be a better use of your time than looking for signs of infidelity.

“For the overwhelming majority of affairs, it’s not about sex—it’s about people feeling lonely,” says Sue Johnson, a professor of clinical psychology at the University of Ottawa and the author of Hold Me Tight: Seven Conversations for a Lifetime of Love. “It’s always about emotion—unfaithful men say, ‘she was just so sympathetic; she understood me.’” So how can you reconnect with your partner and keep your relationship healthy? Here, Johnson, other experts and real Canadian women share tips on how to keep the home fires burning.

1. Touch each other“Touch your partner non-sexually every day—it raises levels of oxytocin, the bonding hormone,” says Trina Read, a sexologist in Calgary and author of Till Sex Do Us Part: Make Your Married Sex Irresistible. That’s what Elizabeth in Toronto* and her partner do. “We always give each other little smooches on the lips and cheek or touch when we pass one another at a party.”

2. Make time to talk—and rock“It’s important to make fun time together as a couple a priority,” says Beth Mares, a Toronto psychotherapist. But it can be equally crucial to chat regularly—weekly works for some couples—about managing your home, parenting and how the relationship is going, she says. Otherwise, our busy lives can allow unresolved conflicts to grow. “Every night, while lying in bed, we talk about our days,” says Siobhan in Dartmouth, N.S.* “It’s vanilla, but we’ve been happily together for 16 years, so we must be doing something right!” (Just don’t combine your problem-solving meeting with date night—resolving problems is no aphrodisiac.)

3. Use kindness, not curtnessIt sounds obvious, but feeling unappreciated or put down can make a person open to cheating or an emotional affair, say our experts. A sincere compliment or a thoughtful gesture that really speaks to your partner’s interests—a ticket to a hockey game rather than chocolates or flowers, for example—can go a long way. (And will hopefully be reciprocated!) Likewise, be careful about being overly critical, save major criticisms or any issues your partner is sensitive about for a sit-down discussion. “There needs to be a rule that you don’t raise dissatisfactions at times when you can’t do anything about it—at bedtime or before work,” suggests Mares. Otherwise they can’t be resolved and will fester. “Sarcasm and mean-spirited jokes often have a grain of truth to them,” agrees Naomi*, explaining why she and her husband avoid put-downs, even in jest. Consider professional help if deep conflicts continue, however.

4. Reinvent your sex lifeThis isn’t about taking pole-dancing lessons (unless you want to), but something perhaps even braver: creating the sex life you want. “People invest no time—they have sex for 16 minutes every couple of weeks and expect miraculous things,” says Read. Connected, intimate sex means asking for what you want and moving beyond intercourse-only thinking, she says. Maybe you can just have a bath together or exchange foot rubs. (That’s what Louise in Oakville* says: “We give each other almost nightly foot rubs or back massages.”) Or, maybe you can talk about sex toys. What are important are physical closeness, open dialogue and investing time in your sex life. For a kick start, Read recommends having sex together every day for seven days. “You’ll be surprised by the results!” she says.

5. Think about why you love your partner (or don’t)An April 2008 study from Florida State University found that men who spent time thinking positively about their relationships spent less time looking at pictures of other attractive women. So take a moment to appreciate what you have, like Louise does: “Periodically we get out our honeymoon diary and read it together over a glass of wine—it takes us back to those early romantic days together.” Or, mentally hash out what you don’t like. “If you’re dissatisfied, really think it through,” says Mares. “You may decide that you want the relationship, but only if it changes.” When acted upon, that honesty can be the first step towards a more committed and faithful bond.

6. Slow dance“Every once in a while, when we feel a little disconnected, we light our wedding candle, put on our wedding song and dance around our dining room—sometimes even in front of the kids!” says Claire*. Physical closeness and looking into each other’s eyes—these things can boost intimacy, communication and desire and thereby reduce the likelihood of looking elsewhere, adds Read.

7. Give each other some spaceIt sounds counterintuitive, but having a support system outside of your relationship can make it more cheat-proof. “When people are too dependent, they expect more than one person can give and they quarrel,” explains Mares.

8. Dig deep together

“When the emotional part of a relationship is on a starvation diet, that’s when people start looking around,” says Johnson. Reconnecting requires asking some vulnerable questions about fights that keep reoccurring, what you’re afraid of and what you need most from your partner. As she says in her book: “Love needs attention. Knowing your attachment needs and responding to those of your lover can make a bond last until ‘death us do part.’” So, why not do your part to prevent infidelity and show this article to your partner? You’ve got nothing to lose and plenty of foot rubs to gain.

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Why most diets fail

Are you on a diet at the moment? So are millions of other women’and statistics show that the vast majority (a staggering 95 percent) won’t manage to lose weight and keep it off. So why might your diet fail? And what can you do to make sure you’re among that successful 5 percent?

1. Your diet is too strict and you end up bingeing on forbidden foods

The diet you’re following bans all your favourite foods (chocolate, cheese, ice cream, chips’) and you feel deprived. You might last a couple of weeks, feeling more and more bored with the monotony of your regime’but then you’ll crack. And when you do give in, you end up stuffing yourself with those forbidden foods to make up for days of self-denial.

Fix it: A small chocolate bar, or a single bag of chips, won’t ruin your diet. Allow yourself to have an occasional treat’just be honest about portion sizes.

2. You see your diet as a temporary fix, not a lifestyle change

Perhaps you’ve managed to lose weight in the past, for a special occasion or event. But you inevitably return to your old eating habits straight afterward’and pile the weight back on. Your diet is a quick fix, rather than a permanent change to make your lifestyle healthier.

Fix it: Use your diet as a great excuse to try out lots of new foods. Aim to change your tastes and find ways of eating healthily that you want to stick to for good. (Try Best Health’s recipe database to get started.)

3. You’re too impatient for results from your diet

Once you’ve made the decision to lose weight, you want it over and done with as soon as possible. When you find that you’re losing weight at a rate of one to two pounds a week, you’re frustrated: what about all those stories of women shedding 30 pounds in a month? After a couple of weeks, you give up, convinced you’re failing because you’re not losing weight as fast as you’d like to.

Fix it: Remind yourself that it took months or years to gain that weight’it’ll take some time to lose it, too. Remember that dieters who lose weight slowly are much more likely to keep it off long-term.

4. You succumb to all-or-nothing thinking when dieting

One day, you grab a chocolate digestive with your mid-morning coffee, almost without realising. Once you’ve eaten it, you decide that your diet’s failed. You end up ignoring your planned lunch in favour of a pizza, and then get takeout for dinner. So you might as well give up for the week…

Fix it: Tell yourself, firmly, that one cookie won’t ruin your diet. One bad day doesn’t need to turn into a bad week or a bad month. Focus on making ‘good’ food choices, not ‘perfect’ ones.

5. Your metabolism has slowed down

If you have a history of yo-yo dieting (losing weight then gaining it again), your body will have learned to be as efficient as possible with food. That means that you’ll burn fewer calories when at rest’and when you overeat, your body will store as much fat as possible, fearing the next ‘famine’ when you diet again. This makes it harder and harder to lose weight and keep it off.

Fix it: Exercise while dieting’this ensures your body will break down your fat stores, not your muscles, for energy. Aerobic exercise also helps keep your metabolic rate high.

Get more weight loss tips in our guide to losing weight the healthy way.

Ali Hale runs The Office Diet, a blog packed with tips and advice on healthy living for busy people.

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Source: Bonnie Stern’s Friday Night Dinners

I am a fast cook, but even for me, some recipes are faster than others. So when Friday night comes too quickly after a hard work week, I turn to dinner ideas that are quick and easy but taste as if you have been cooking for days.

This entire menu can be put together after you get home from work. I usually marinate the steak and make the guacamole first. The dessert can bake while you are eating the main course.

Serves 6

Classic Guacamole

Hanger Steak with Worcestershire Marinade

Roasted Fennel

Sautéed King Mushrooms

Roasted Baby Potatoes with Shallots and Mustard

Apple Puff Pancake

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Source: Best Health Magazine, November/December 2008

The first Christmas gift I ever bought, at the age of eight, was five doll-size bottles of pastel-coloured eau de toilette with big-eyed pixies on the labels. I just knew they’d thrill my sister Joyce, who was four. They were lavish enough to have cleaned out my piggy bank. Better yet, they came from me, the big sister she admired. I’d always thought of Joyce as the tag-along playmate who broke my toys. With this big-girl gift, I hoped to tell her she wasn’t just a baby anymore.

Joyce quickly forgot those little bottles, and our parents made it clear that in their view, four-year-olds didn’t need beauty products. Yet I still look back on that gift as the one that taught me the joy of giving. I’d often been told that I was selfish for not sharing toys with my sister. When I counted out my change to buy her present, holding my breath lest I came up short, I discovered what it meant to put someone else’s happiness front and centre. At the same time, I realized that I loved my pesky sister.

Now my holiday shopping is a project so complex that it can feel like the job of giving. Is the necklace too edgy, the sweater too predictable, the electric wine cooler destined for a landfill? In my relentless quest for objects that will prove how much I care, I’ve put myself at the centre of the whole exercise. At eight I knew better. I just wanted to make my sister happy.

When gifts go wrong

‘The gifts we give are rarely essential for the recipient,’ says Ellen J. Langer, a Harvard University psychologist. Yet the ritual of giving creates a chance to strengthen the ties that bind. To make a wise choice for a friend, you have to consider her personality, her life and her tastes. Anyone could buy her an umbrella, but only a friend could find the umbrella that matches her favourite bag. Knowing she’ll be pleased, you feel competent and loving, says Langer, who bases her conclusion on studies of mindfulness.

Failed gifts, she contends, tend to have one thing in common: They’re not given mindfully. Whatever the occasion, they practically scream to the recipient, ‘I’ve got more urgent things to do than think about this present.’ My friend Liz still cringes at the memory of the hat-and-glove sets she and her two sisters once received from their mother. The letdown was not the cheap price (which Liz discovered when she exchanged the gift) but the fact that they were all exactly the same; her mother hadn’t taken the time to choose a distinctive present for each young-adult daughter.

Letting go of the lavish

Overly extravagant gifts can also betray a lack of attention to the recipients. My husband and I once had a friend who showed up one long-ago Christmas with a serious-looking microscope for our son, then barely out of diapers. Was his goal to delight a child, or (as we suspected) to prove his own generosity?

Some gifts bomb because of a mismatch between the giver’s notion of a special treat and the recipient’s wildly different view. I know a woman who was crushed when her husband gave her an expensive set of chef’s knives that, to him, were a symbol of quality and permanence. To her they were a symbol of old-fashioned wifely duty, with none of the surprise or romance that she craved.

It’s a familiar scenario to Margaret Rucker, a consumer psychologist at the University of California, Davis. Her research has shown that women tend to value the emotional resonance of a gift over its price. For men, it’s the other way around. (Now I understand why boyfriends and husbands like to ask, as the big day approaches, ‘Honey, how much have you spent on my gifts?’ Bless their hearts, they don’t want to fall short.)

Changing the message

There are so many ways to go wrong with holiday giving that I’ve asked myself why we don’t just make charitable donations instead. Think of the garbage we’d be preventing, the feisty message we’d be sending to retailers who start decking their aisles with holly while the rest of us are still displaying pumpkins. But my grinch-like moments never last long. I wouldn’t want to lose the pure pleasure two people can share when a mindfully chosen gift changes hands.

Take the necklace I’m wearing as I write this. A garland of interlocking tin leaves, it’s a flea-market find that a colleague gave me one Christmas. We weren’t intimates, yet she had noticed my interest in distinctive costume jewellery. Every time I put it on, I think of her thinking of me’and it brings me joy. That’s the point, right?

How to nurture the joy of giving

• Give to people as they really are, not as you think they should be. A gym membership will send the wrong message if given to an overweight person who has never expressed any interest in working out. What makes a perfect gift is not the item itself, but the fit between the gift and the recipient.
• Don’t let worries about reciprocity deter you from giving something small and wonderfully appropriate to a new friend who might not have a gift for you. ‘I know we don’t have a history of exchanging gifts,’ you might say. ‘But as soon as I saw this, I thought of you.’
• If you’d like to give a charitable donation in lieu of a gift, let the recipient choose the charity, advises Langer. Otherwise, she may be disappointed in the gift’and feel uncharitable.
• Not sure how to shop for family members who simply buy whatever they want for themselves? Avoid being beaten to the punch by declaring the month before Christmas off limits for discretionary personal spending.

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Source: Web exclusive: November 2008

For many, too much time spent online means a chaotic life away from the computer. But with a growing number of web tools designed to help us keep our days in order, it’s becoming easier to organize our lives online. Here are a few tools we use to do just that.

1. Google Maps

Not sure how to get from the office to that new bistro across town for an after-work rendezvous? Google Maps gives you directions, street by street, and tells you how long the trip will take. And it allows the confused’or the curious’to zoom in for a street-level view of a growing number of locales.

2. Zenbe Lists

On the move, it’s hard to keep track of lists’shopping lists, to-do lists’much less update them. Zenbe Lists, however, lets iPhone users do all that’and synchronize those lists with other people.

3. Online banking

Although every major bank lets you pay bills and transfer funds online, many of us continue to brave long lines to do so through tellers or ATMs. But if you can pay your cell bill with a few clicks of your mouse, why bother?

4. Google Calendar

With Google Calendar, you can schedule tasks and update them throughout the day. You can access your calendar from any computer with an Internet connection, and invite others to view it, too.

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Source: Sleep to be Sexy Smart and Slim, Reader’s Digest

1. Buy a new mattress

Don’t even try to comparison shop. Every mattress in every store has a different name. And every owner of every mattress shop says that the mattresses in his shop are different—and better—than every other mattress shop on the planet. The truth is that the right mattress for you is the one that you try in your home for 30 days. Find a mattress shop that offers that option, pick out the mattress that you and your partner think is the most comfortable, make sure it has a guarantee, and flash your plastic. Don’t worry about coils and foam and luxury toppers. The mattress that allows you to sink into a deep, natural sleep and wake up in the morning without aches and pains is the one you want. And there’s only one way to find out which mattress that is.

2. Choose the right bedding

Buy silky, natural tree-fibre sheets in a soothing colour. An exquisitely soft cashmere throw for the bed. A hypoallergenic down comforter. A sunshine silk duvet cover. Pillows, pillows, and more pillows. A roll for behind your neck, a wedge for behind your back, a full-body pillow for when your bed partner is away. Hypoallergenic, of course. And don’t forget the teddy bear. You can’t sleep without one.

3. Pay attention to scent

A quick spritz of soothing lavender water on your pillows before bed will help calm your exhausted mind.

4. Chill before bed

Lower the temperature of your bedroom before you climb into bed, says Becky Wang-Cheng, M.D., a medical director at Kettering Medical Center in Ohio. Lower temperatures tell your body it’s time to sleep. If your bed partner objects, just tell him to bundle up.

5. Have a bath

A hot bath also helps you lower your body’s temperature. Yeah, your temperature goes up while you’re in the bath, but your body’s response to the heat will be to drop your temperature way down low.

6. Schedule a massage

“Massage interrupts the neurohormones connected with sleeplessness and almost manually imposes sleep on you,” says therapist Belleruth Naparstek, M.S. “If you can’t afford a massage, go to a massage school” for a good massage at a bargain price.

7. Put your needs first

Women aren’t used to nurturing themselves or putting themselves first. But sleep is so necessary to health and happiness that you have to do it. If the dog’s snoring wakes you up, then put him in another room. If your partner’s snoring wakes you up, help him get treatment. If he refuses to cooperate, put him in another room, too.

8. Shut the drapes

You sleep better in the dark. If your eyelids flutter open as you move from one stage of sleep to another, even streetlights or a full moon can wake you up.

9. Ditch the night-lights

You can also get rid of the clock radios with lighted displays. It turns out your brain can misinterpret even such dim lights and wonder if it should wake you up. “Dark inhibits the brain’s biological clock,” says Dr. Yan-Go. It tells your brain it’s time to sleep.

10. Pull on socks

There’s no solid explanation for it, but studies have found that wearing socks to bed helps you sleep. It may be that warming your feet and legs allows your internal body temperature to drop.

11. Ignore the clock

Turn your clock’s face or digital readout away so you can’t see it. We wake slightly throughout the night. A glimpse of your clock—and the realization that you have to get up soon—is enough to jolt you out of sleep and keep you out.

12. Sleep naked

It’s easier to adjust your comfort zone with sheets and blankets you can pull up or throw off rather than a long nightgown or a pair of fleece pajamas, says neurologist Charles J. Bae, M.D., a sleep specialist at the Cleveland Clinic Sleep Disorders Center. The idea is to make the adjustment in a way that rouses you from sleep the least.

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Source: Best Health Magazine, September 2008

Just take a look at the diet-book section at your local bookstore. Crisp, colourful and new, they all seem to offer 300 pages of hope and help. And while you know some are clearly delusional’or outright scams’others get glowing reviews from health professionals. So how do you choose? In addition to reviewing the latest research, we asked four nutrition experts to evaluate the latest editions of four popular diet books, which include new features such as exercises, online-clinic information, new foods to enjoy or avoid and up-to-date weight loss studies. Here’s what they liked and what they didn’t, plus tips on easy ways to make the diets better. You may be surprised!

The South Beach Diet Supercharged: Low-fat dairy products, high-fibre carbohydrates, lean protein and good unsaturated fats, such as those found in olive oil and flaxseeds, help keep your blood sugar levels on an even keel and prevent overeating.

The Best Life Diet: The reason you’re carrying too much weight is complex, so a lifelong approach that focuses on a variety of healthy foods, exercise and emotional well-being is necessary.

The All-New Atkins Advantage: A low-carbohydrate, high-protein diet, including unsaturated and saturated fats, boosts your metabolic rate and fills you up more, so you eat less.

The G.I. Diet Clinic: Your body processes different carbohydrates at different speeds. The glycemic index (GI), developed by Dr. David Jenkins, a professor of nutrition at the University of Toronto, measures that speed. The G.I. Diet proposes that choosing low GI foods, such as whole grains, berries and lean meats such as pork that break down at a slow and steady rate, will keep you feeling full and satisfied throughout the day.

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The G.I. Diet Clinic

By Rick Gallop, past president of the Heart and Stroke Foundation of Ontario

Basic premise

Your body processes different carbohydrates at different speeds. The glycemic index (GI), developed by Dr. David Jenkins, a professor of nutrition at the University of Toronto, measures that speed. The G.I. Diet proposes that choosing low GI foods, such as whole grains, berries and lean meats such as pork that break down at a slow and steady rate, will keep you feeling full and satisfied throughout the day.

What’s different

The concepts from his original 2002 book remain the same, but in this edition Gallop has added an online component. Through his website, Gallop invited 40 clinically obese people to participate in an ‘e-clinic.’ They got weekly coaching emails about the basics of the G.I. Diet. In return, they sent him real-life feedback, which is excerpted in the book, about the program and their progress. (The clinic is available at gidietclinic.com for $25.)

The pros

• ‘The GI concept is recognized by health professionals,’ says Geneviève O’Gleman, a registered dietitian in Quebec. Not all carbs are equal. For instance, pick whole foods like brown rice and whole-wheat bread, rather than processed versions.
• The manageable 13-week plan, the idea of setting mini-goals, and rewarding yourself with non-food treats such as a movie or a massage all make the plan more achievable.

The cons

• Foods are divided into red (avoid), yellow (eat occasionally) and green (enjoy frequently) categories based on their GI, but finding meals that don’t combine red, yellow and green foods can be hard.
• ‘Forbidding foods isn’t a good idea,’ says O’Gleman. ‘You shouldn’t have to avoid eggs, 2% milk, dried fruit and watermelon all your life as the plan suggests. And people are not going to give up sugar and caffeine forever.’

Latest findings

An 18-month study published in the Journal of the American Medical Association showed that a low-glycemic load diet (not Gallop’s specifically) improved triglyceride and healthy HDL cholesterol concentrations. As well, Australian researchers surveyed six studies and found that people on a low-GI diet significantly increased body fat loss and improved lipid profiles when compared to low-fat diets.

Healthy boosts

• Some of the foods on the G.I. Diet’s red list can be part of a healthy diet. For example, eggs are fine. Just poach, or fry them in a non-stick pan instead of with butter. Peanut butter on its own has a high GI (‘red’) rating, so enjoy it with whole-grain bread or crackers. ‘Many ‘red’ foods can be eaten if they’re mixed with ‘green’ foods,’ says O’Gleman. In fact, peanut butter contains monounsaturated fatty acids, which have been linked to weight loss.
• Add some variety so you don’t get bored and fall off the wagon: There’s a lot of repetition in the 13 weeks of menus.

Read our reviews of other popular diet books: The South Beach Diet Supercharged, The Best Life Diet and The All-New Atkins Advantage.

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The All-New Atkins Advantage

By Stuart L. Trager, an orthopedic surgeon and chief of hand surgery at Pennsylvania Hospital in Philadelphia (with Colette Heimowitz; the original book was published in 1972 by Robert Atkins, a cardiologist who died in 2003.)

Basic premise

A low-carbohydrate, high-protein diet, including unsaturated and saturated fats, boosts your metabolic rate and fills you up more, so you eat less.

What’s different

This version includes new chapters on staying motivated and an exercise program that includes instructions and diagrams for different stretches and strength-training moves, such as calf lifts and bicep curls.

The pros

• ‘The motivation exercises, such as journaling, can help build a feeling that you can accomplish your goals,’ says Joanne Hamilton, a registered dietitian and assistant professor in the faculty of medicine at the University of Manitoba in Winnipeg.
• Planning tips, such as calling ahead to a restaurant to ask about food choices or checking the menu online, also get a thumbs-up.

The cons

• ‘There are contradictions: [The book authors] say they believe in whole foods, but the program suggests supplements for fibre, as well as L-glutamine and chromium to regulate appetite, the latter two of which are unproven,’ says Hamilton. ‘Those supplements can be very expensive.’ It’s a very boring diet, making it potentially difficult to stick with. ‘In some of the meal plans, it seems like you eat eggs every day,’ she notes.

Latest findings

A study in the Journal of the American College of Nutrition compared 29 overweight women who were put on either a low-carb or high-carb diet, which included a similar number of calories, for four weeks. It found that while the low-carb dieters lost more weight (8.3 pounds versus 5.7 pounds for the high-carb), they also had a 25 percent increase in a blood inflammation marker called C-reactive protein (CRP) that’s associated with an increased risk of heart disease. The CRP levels in the higher-carb diet group decreased by 43 percent.

Healthy boosts

• Hamilton is not a fan of low-carb diets such as Atkins, and says they should be only used for the short term (six months at most) because they are low in fibre and calcium. ‘Long-term studies point to fibre as a tool in cancer prevention and managing blood fats and heart disease, while calcium plays an important role in bone health,’ she says. But if you’re going to try Atkins, skip the overly restrictive induction phase (Phase One). ‘The brain needs 120 to 140 grams of carbs daily to operate properly, and the induction phase has only 20 grams of digestible or ‘net’ carbs a day.’
• Instead of bacon and eggs, eat a high-fibre cereal with skim milk and fruit for breakfast. Both will help fill you up.

Read our reviews of other diet books: The South Beach Diet Supercharged, The Best Life Diet and The G.I. Diet Clinic.

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