Keep skin hydrated to combat winter skin

When the temperature drops, dry, flaky winter skin can develop. You can prevent the itchy, red and tight feeling with a few simple tips. Drinking plenty of water is one way to help hydrate skin. Unfortunately, this alone is not enough during colder months. Often you will need to change your skin care method, dermatologists recommend. If you follow a few simple guidelines, you can keep your skin moist and dewy, year-round.

Keep the air humid
The key to preventing winter skin is to stay hydrated, inside and out. Outdoors, the harsh winter winds dry out your skin. Inside, the hot air from heaters dries out your skin. But, there is a way around this dilemma. Return moisture to the air (and to your skin) by using a humidifier in your room and workplace, if possible.  Also, make sure that the heat in your house is not at an unnecessarily high temperature during these winter months.

Protect against the unforgiving climate
Make sure to bundle up when you step outside. Your hands are particularly vulnerable this time of year. To avoid spreading diseases, we often over-wash our hands and over-use alcohol-based (i.e. drying) hand sanitizers, according to experts. Try to take it easy on your hands and remember to wear gloves when you walk out into the cold!

Use a gentle cleanser
The same over-washing problem can affect the face as well. Many people use a facial cleanser that is too strong because they want their skin to be perfectly clean. Make sure you aren’t using an excessively harsh cleanser that robs your skin of the natural oils it needs to keep you hydrated.

Keep away from hot water in the shower
Hot baths and showers sound delightful, especially when it’s cold out, but the lasting effects might not be worth the heat.  It may sound like a paradox, but spending more time drenched in water does not add to your skin’s hydration. Hot water can break down the lipid barrier of your skin, which robs your skin of moisture. You should use warm, rather than hot, water to cleanse and limit your time in the tub.

Moisturize, and don’t forget the SPF
Moisturizers can work wonders in keeping your skin healthy and in countering the drying effects of the season. You might need to use a thicker, more substantial moisturizer in the winter. The goal here is to lock in hydration that could be escaping under dry air. You should moisturize once in the morning and once before bed. During sleep your body repairs itself in many ways, and this includes your skin. 

Read more: http://www.foxnews.com/health/2012/02/21/keep-skin-hydrated-to-combat-winter-skin/#ixzz1oYTukx00

15 Lazy Moves That Ramp Up Health

Staying healthy can feel like so much, well, work (think: logging hours at the gym and whipping up nutritious meals from scratch). However, there are plenty of small moves that you can make in your everyday life that will have big health benefits. We've rounded up 15 practically zero-effort ways to fight disease, whittle your waist, lower stress, and more. Bonus: Many of these good-for-you moves feel good, too. So say sayonara to the old adage, "no pain, no gain" and try these tips today.

Lazy Move #1:  Protect Your Ticker By Snoozing

Need a good excuse to grab your comfiest set of pajamas and hit the sack? Skimping on shut-eye may do more than make you cranky or unproductive—it also boosts your risk of a heart attack. According to one Norwegian study, people who reported that they did not wake up feeling refreshed in the morning had a 27% higher risk of a heart attack, those who had trouble staying asleep almost every night in the last month had a 30% higher risk, and those who had trouble falling asleep almost every night in the last month had odds that jumped to 45%.

Some researchers speculate that insomnia might trigger your body to release more of the stress hormone cortisol. High levels of cortisol have been linked with high blood pressure and diabetes, which are both risk factors for cardiovascular disease. Plus, when you're exhausted you may be more likely to make unhealthy choices that up your heart disease risk, such as skipping your workout or reaching for fatty or sugary snacks for a quick energy fix.

Lazy Move #2:  Ward Off Weight Gain with Protein

You may not have to stress so much about cutting calories: Whether you're packing on the pounds or simply want to maintain your current weight, adding more protein to your dish could be your slim-down secret weapon. Past research has found that protein keeps you feeling full longer than either carbs or fat, so you can eat less and still be satiated. A new study supports this idea: Researchers from the University of Sydney estimated that the extra calories eaten by participants in their study eating the lowest protein diets could add up to an extra 2.2 pounds of weight gain a month.

Protein is the building block of muscle, and more calories are required to maintain muscle than to preserve fat, which means muscle helps boost your metabolism. Bonus: Foods rich in protein are also filled with zinc and B vitamins, both of which strengthen your immune system to ward off colds and flu. If you're eating about 1,800 calories a day and want to get 15% of your calories from protein, you should aim for about 68 grams of protein.

Here are 3 easy protein switches that up your protein intake for the same number of calories or less. Remember, you want to eat more protein—not calories!—to keep your waistline slim.

Instead of...1/2 cup granola with 1 cup berries (7 grams protein, 250 calories)

Try...1/2 cup low-fat cottage cheese with 1 cup berries (15 grams protein, 131 calories)

Instead of...1 1/4 cup mashed potatoes (5 grams protein, 296 calories)

Try...1 1/4 cup vegetarian baked beans (15 grams protein, 295 calories)

Instead of...6-inch pancake sans butter or syrup (5 grams protein, 175 calories)

Try...1 cup low-fat plain yogurt with ½ cup apricots (13 grams protein, 186 calories)

Lazy Move #3:  Pop Vitamin D to Live Longer

Have you had your dose of vitamin D today? A growing body of research shows that not getting enough of this nutrient can trigger a slew of health problems—and experts believe that most of us have a vitamin D deficiency. Though current guidelines call for 600 to 800 IU daily, many researchers now believe we may need up to 4,000 IU.

The very latest research supports the case that the "sunshine vitamin" is a powerful health booster. In fact, people who get enough vitamin D have a lower risk of developing type 2 diabetes, according to a study published in Diabetes Care.  Experts speculate that the nutrient's anti-inflammatory powers might be one way that it offers protection against the disease.

Getting enough D may also improve asthma. Earlier research found that having low levels may make asthma symptoms worse, and a new study finds that lacking in D could make breathing harder by increasing airway smooth muscle mass in children with treatment-resistant asthma, according to the American Journal of Respiratory and Critical Care Medicine.

The "sunshine vitamin" may also help ward off cancer. A whopping 77% of cancer patients have low levels of vitamin D, and the lowest levels are linked to more advanced cancers, suggests a study presented at the Annual Meeting of the American Society for Radiation Oncology. More research is being done on how vitamin D might help prevent or even treat cancer.

Lazy Move #4:  Up Your Antioxidants with a New Super Fruit

The largest edible fruit native to North America, the pawpaw will grow pretty much anywhere, although it does best in the Northeast and the Midwest, says Ken Asmus, owner of Oikos Tree Crops, a Kalamazoo, Michigan–based nursery that sells pawpaw tree seedlings. Their fruit ripens around the end of August and lasts until mid-October, but Asmus says the fruit on his trees in Michigan are just starting to ripen, owing to a cool spring.

Some nutritionists and foodies think pawpaws could be the next superfood. They have 20 to 70 times as much iron, 10 times as much calcium, and 4 to 20 times as much magnesium as bananas, apples, and oranges, Asmus has found. And research from Ohio State has found that they have antioxidant levels that rival cranberries and cherries. An added health bonus: Being a native tree, pawpaws are resistant to most pests and diseases, making them very easy to grow organically, without the insecticides or fungicides used in most fruit orchards.

Just don't look for them at the grocery store; you're more likely to find a pawpaw at your local farmer's market—if you aren't already growing them in your backyard.

Lazy Move #5:  Rock Out to Exercise Longer

Music fuels your workout—whether you're lifting weights, practicing yoga, or going for a power walk. And it's not just in your head. Researchers at Brunel University in London found that runners who listened to upbeat, energizing rock or pop music (like Queen, Madonna, or the Red Hot Chili Peppers) exercised up to 15% longer--and felt great while doing it.

Lazy Move #6:  Boost Brain Power with Chocolate

Are you a chocoholic? Turns out your little addiction may save your life. A recent study found that those consuming the highest levels of chocolate had a 37% reduction in cardiovascular disease and a 29% reduction in stroke compared to those with lower chocolate intakes.

Though experts are quick to clarify that we should stick to moderate consumption of high-calorie chocolates, it's hard to deny the cold, hard facts that chocolate can be a healthy addition to our diets. Another study finds that chocolate may also boost brainpower.

Flavonols, compounds in chocolate with antioxidant-like properties, are thought to improve circulation, including blood flow to the brain. Study participants were asked to count backward in groups of three from a number between 800 and 999. After drinking hot cocoa filled with flavonols, the participants were able to do calculations more quickly and accurately and were less likely to feel tired or mentally drained.

Lazy Move #7:  Soothe Arthritis Pain Naturally

Pain, tenderness, and stiffness in your joints can keep you from doing the things you love. That may be the reality for people who suffer from osteoarthritis (OA). OA is the most common type of arthritis, occurs in women more often than men, and happens when the cartilage in your joints wears down as you age.

Some natural remedies have been shown to be effective anti-inflammatories. Taking 500 mg twice daily of the combined herbal supplements curcumin and boswellia was better for relieving pain and lowering joint line tenderness scores than taking 100 mg twice daily of the prescription drug celecoxib, finds a clinical study presented at the Osteoarthritis Research Symposium Internationale (OARSI) in San Diego. According to the study, 93% of the herbal group reported improvement in or elimination of pain compared with just 79% of the prescription drug group. You can get the herbal combination in a supplement called Healthy Knees and Joints from the Terry Naturally product line, or at your local health food store.

Lazy Move #8: Fight a Cold with Red Wine

Need something to toast to? The resveratrol and polyphenols in red wine work the same way that beneficial bacteria in yogurt do: When cold and flu viruses enter you system, they start to multiply, and these compounds prevent that from happening. To get the most bang for your buck, grab a bottle of California pinot noir. Tests have found it to have some of the highest levels of resveratrol. Don't drink? Eat some grape leaves or peanuts, the red inner husks of which are also high in resveratrol.

http://health.msn.com/healthy-living/15-lazy-moves-that-ramp-up-health

Trying to stay warm can make skin dryness worse

You don’t know what you’ve got until it’s gone. The old adage usually refers to lost love, but the same holds true for the skin’s protective lipid layer. 

You might not even know your skin has a protective lipid layer, but when the temperatures drop and your skin dries out, you can tell it’s gone. 

Winter weather and the things we do to stave off the cold make dry skin worse.

When it’s cold outside, we run the furnace, which removes humidity from the air. We take long, hot showers to warm up, and hot water saps moisture. We wear wool clothing, but it can cause friction and itching, which further irritate already-dry skin.

Dr. Elizabeth Small, a Springfield Clinic dermatologist with 31 years of experience, said treating dry skin is “quite common” in the winter months. Once the protective lipid layer is gone, water evaporates from the skin, which causes it to dry and crack.

Frequent hand washing and the use of antibacterial hand gels — both of which are promoted during cold and flu season to keep germs at bay — dry out skin. 

“Health care and child care workers are prone to dry skin because of frequent hand washing. I know from personal experience,” Small said. “I almost always have a finger crack by the end of the week, and it takes the weekend to heal.”

A simple solution is to find an antibacterial hand lotion and apply it after hand washing.

Michelle Schroeder, an early childhood teacher in Springfield, develops itchy, rough skin in the winter. Washing her hands countless times throughout the day only makes it worse. 

After trying a variety of products, most of which didn’t heal her dry skin, she discovered Herbacin, an over-the-counter lotion she applies frequently throughout the day. 

She also drinks ample water to stay hydrated. Small says a healthy person should try to consume 64 ounces a day. 

Signs of excessive dryness include itchy, flaky, red, scaly, cracked skin.

Amy Behrens, a registered nurse from Rochester, says winter is definitely the worst time of year for dry skin, and the first sign is usually the appearance of her hands.

The mother of two jokes that she knows she has dry skin when she looks down and sees her grandma’s hands at the end of her arms. Indeed, dry skin looked more aged than youthful, hydrated skin.

“My hands usually start looking scaly and feeling dry and scratchy,” Behrens said. “

"Working in health care means I am constantly washing my hands and applying sanitizer. It’s not easy on the skin, but it’s best for patients. At work, I use hospital-provided hand lotion that is compatible with latex gloves we wear.”

To repair the damage, Behrens uses Aquafor and Eucerin, both over-the-counter moisturizers, at home.

When desperate, Behrens uses an “overnight Aquaphor remedy” to hydrate hands or feet. Simply apply before bed, slip on old socks and sleep in them. 

“It is greasy,” Behrens said, “but it works.”

Heather Jordan, who works at the Springfield Developmental Center, says her hands “feel like sandpaper” when winter rolls around. 

She uses Gold Bond Ultimate skin lotion, the “only lotion that sustains the moisture for several hours.”

Personal preference seems to dictate which OTC moisturizer to use, but when the symptoms persist, it’s time to see a doctor.

“If you have cracked fingers that aren’t healing, inflamed, itchy skin that keeps you up at night or you have trouble walking because of cracked heels, you should see a doctor,” Small said. 

Doctors can prescribe cortisone creams that contain higher levels of cortisone and other steroids than OTC products. Low-potency steroid cream cuts down on the symptoms and allows skin to heal faster. 

Read More: http://www.sj-r.com/health/x1944399992/Winter-weather-means-dry-skin

Middle-Aged Women Happier With Moderate Exercise

Middle-aged women encouraged to exercise at moderate intensity were much happier and more likely to continue working out than peers who exercised more intensely, according to a study.

Researchers led by Steriani Elavsky of Penn State University in Pennsylvania recruited 255 women between 40 and 60 years old to do either moderate or vigorous exercise, then followed the volunteers to monitor their reactions.

Overall, women who did moderate exercise were about twice as likely to feel energized and confident they could do more exercise in the future, and more of them also showed decreased feelings of sadness and anxiety than the vigorous-exercise group.

"Exercise makes you feel better but it is going to be more pleasant when performed at moderate intensity as compared to vigorous, especially when you have been previously inactive or may be overweight," Elavsky told Reuters Health.

They were activities "that would allow you to talk in short sentences while you are doing them, but would not allow you to sing," she added.

Middle-aged women are among the least active and their level of physical activity declines with age. Understanding whether exercise of different intensities has different effects on mood and whether these predict overall physical activity in midlife women is an important question to address, Elavsky added.

Elavsky and colleagues at the Middle East Technical University in Ankara, Turkey studied the 255 women, who were not on hormone therapy and who kept a daily diary of activities and feelings for two weeks. She presented their findings at the North American Menopause Society meeting in Washington D.C.

At the beginning of the study, the women completed two bouts of moderate or vigorous exercise. The vigorous workout involved exercising on a treadmill to the point where they could no longer tolerate the intensity, and moderate exercise involved a 30-minute session, also on a treadmill, at a pace the women selected for themselves but could be considered moderate.

All women also wore an accelerometer, a small device the size of a match box, to track their energy expenditure and their time spent in activities of different intensities.

The study found that moderate intensity exercise caused more women to report later that they were in a better mood and to have greater feelings of energy, psychological wellbeing and "self-efficacy."

Moderate physical activity was also much better in these terms for obese and out of shape women, Elavsky said.

Vigorous exercisers showed smaller benefits to mood, and those who were overweight or had symptoms of illness reported "significant decreases in calmness" after the exercise bouts.

Examples of moderate intensity exercise include brisk walking, ballroom and line dancing, biking on level ground or with few hills, canoeing, general gardening including raking, trimming shrubs, sports such as baseball, softball, volleyball, tennis (doubles) and water aerobics.

Elavsky added she hopes her study will reaffirm to women that exercise can be a powerful way to enhance their wellbeing, and that they don't have to go all out with their level of exertion.

Read more: http://www.foxnews.com/health/2011/09/30/middle-aged-women-happier-with-moderate-exercise/#ixzz1bQQVRQgF

Skin Tip of the Week: Protect yourself from the sun

Protect yourself from the sun

The most important way to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, freckles, age spots and rough, dry skin. Sun exposure can also cause more-serious problems, such as skin cancer. For the most complete sun protection:

• Avoid the sun between 10 a.m. and 4 p.m. This is when the sun's rays are the strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. You might also opt for special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable.
• Use sunscreen when you're in the sun. Apply generous amounts of broad-spectrum sunscreen 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.