The John Tesh Blog

Give a little? Get a lot.

Can you remember how hard it was to hear your parents say, as you were growing up, "Well, it's better to give, than to receive..." WHAT? How can that be better? Well, science- how about that- has proven what's really in it for you! Stephen Post, PhD, and Jill Neimark are the authors of Why Good Things Happen to Good People, and give us the guide to what you get for your giving, you holiday elf:

It's The Thought That Counts

Just thinking about generosity boosts your immunity. When Harvard students watched a film about Mother Teresa tending to orphans, the number of protective antibodies in their saliva surged; when the students were asked to focus on times when they'd been loved by or loving to others, their antibody levels stayed elevated for an hour. In another study, the brain's pleasure centers lit up when people made check marks next to a list of organizations to which they wanted to donate.

Lend an Ear, Help Your Heart

Being generous with your attention can reduce your risk of heart attack. Cardiac arrest is highly correlated with the amount of self-reference ("I," "me," "my") in a person's speech. The best advice? Listen to and connect with others- OH. How about what we talked about yesterday- LISTENING to those around you to avoid bickering. Social ties lower your risk of dying from heart disease.

Lend a Hand, Lower Your Pain

People suffering from chronic pain report decreased intensity, and less disability and depression, when they reach out to others in similar pain. In one study, pain was reduced by 13 percent. Scientists believe the release of endorphins explains the phenomenon.

Goodness Nose

In a study conducted at Carnegie Mellon University, people who were socially connected reported catching fewer colds. Volunteering is, of course, one of the simplest ways to connect.

Love Heals Some Wounds

In a 2005 Ohio State University study, married couples were given tiny blisters on two occasions. During the first visit, they talked to each other supportively; during the second, they hashed out relationship conflicts. The blisters took a day longer to heal after the second visit, and two days longer in couples with high levels of anger.

The Magic Touch

There's an off switch for the adrenal gland's production of the stress hormone cortisol: massage. A study that recruited retirees to give massages showed that their cortisol—as well as their anxiety and depression—levels dropped significantly.

Do you see an opportunity here, in these last days of the 2009 holiday season to spread some warmth, pay it forward, show your love? Then take it, in good health, my friend!

John

Email John:  johnsblog@teshmedia.com

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Flu season DON'Ts, and some delicious DOs, too!

Flu season isn't just looming...it's here, and all the headlines are screaming about swine flu – or H1N1. In fact, experts say it could get worse very soon- they're looking for spread of the virus to peak in the next 2-3 weeks- then shortly after, it'll be full steam ahead with seasonal colds and flu. So, here are the flu-season DON’Ts you need to know, courtesy of WebMD:

• DON’T expect a regular seasonal flu vaccine to protect against swine flu. Scientists are hard at work on a separate vaccine. You’ll want to get that when it’s available, but also, you need to get vaccinated against regular flu, which kills about 40,000 people in North America each year.
• DON’T count on a face mask to prevent swine flu. According to the Centers for Disease Control, masks aren’t effective against transmitting viruses - so they won’t help you avoid catching the illness. The CDC does recommend wearing a facemask to avoid spreading germs if you’ll be in close contact with other people. Also, if you wear a facemask, don’t reuse it. Wear it once and then throw it out.
• DON’T hold or attend a swine flu party. At these so-called “parties,” the guest of honor has the H1N1 virus. The supposed logic behind this idea is for everyone to catch the virus so they’ll build up immunity to it. It’s a bad idea, because there’s no way to know whether the swine flu will be serious or fatal to anyone at the party, or anyone they infect. So DON’T intentionally spread the virus.
• DON’T leave home if you’ve got flu-like symptoms. Fever, cough, sore throat, body aches, fatigue, chills, headache, and vomiting could all be symptoms of H1N1. So stay home, and avoid infecting others. The CDC recommends waiting at least 24 hours after your fever breaks.

Like we’ve talked about before here,, the best way to avoid catching the flu this season is to wash your hands (use hand sanitizer when you're unable to lather up), and get a regular-season flu shot. 

But did you know how much you can bolster your body's first line of defense- your immune system- to fight those viruses, including H1N1 swine flu? Great DO advice from AOL Health- it's simply adding certain foods to your diet:

"We're not sure of all the reasons why our bodies break down, but we do know that food can absolutely help to build us up," says Bonnie Taub-Dix, R.D., spokesperson for the American Dietetic Association and weight-loss expert in New York City. "It's so important to prevent illness to begin with by getting enough rest, exercising regularly, following a healthy diet and not skipping meals. These are sure-fire ways to help boost your immune system," she says.

"There's no single food that will do the trick," she says. "Variety is important." Here, Taub-Dix's top foods for flu season.

Garlic
Chopping garlic releases allicin, a sulfer-containing compound that houses a potent antioxidant, says Taub-Dix. "Antioxidants protect cells from free radicals that can damage them, making it harder for cells to fight disease," says Taub-Dix, who suggests adding fresh garlic to sautéed vegetables.

Yogurt and Kefir
Embracing certain kinds of bacteria can actually help your immune system. Yogurt (look for cartons that say they contain "live, active cultures") and kefir, a fermented milk drink made with kefir grains, all have probiotics or "good" bacteria.

In a recent study, probiotic bacteria was actually found to increase the body's immune response to viruses that cause common infections like colds and flus by boosting T-cell production. Yogurt is also high in vitamin D, says Taub-Dix. A separate study found low levels of vitamin D to be associated with a heightened risk for respiratory infections like the flu.

Brazil Nuts
These large nuts are rich in zinc, a mineral known to improve the number of infection-fighting T-cells that also has antioxidant properties. Zinc deficiency has been linked to decreased response to vaccination and impaired immune cell function, especially in the elderly. But don't overdo it: A few of these provide enough zinc for the day, according to Taub-Dix.

Tea
Tea is rich in polyphenols, chemicals found in plant foods that act like antioxidants to protect cells. And while green and white teas are particularly potent, all teas will have some benefit, says Taub-Dix. 

Lean Protein
"Protein is important for tissue repair," says Taub-Dix, who recommends proteins like white meat chicken, low-fat cheese or cottage cheese. Low amounts of protein have also been found to impair the immune system and have negative effects on T-cells.

Citrus Fruits
No surprise here. Taub-Dix recommends pink grapefruits, oranges and mangoes, which are all rich in the antioxidant vitamin C, something our bodies don't produce or store on their own. And says Taub-Dix, "Studies have shown it can decrease the duration of a cold or flu-like symptoms."

If you do begin experiencing flu-like symptoms see your doctor. "Even though I believe that eating these foods regularly can help you stay healthy, they're not a substitute for seeing your health care provider for proper medication when needed," Taub-Dix says.

Arm yourself now with some of this stuff- and with a vaccine (get it?)- it's gonna be a battle, and YOU'RE going to beat the flu this year!

John

Email John:  johnsblog@teshmedia.com

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Your ultimate health checklist

Everything you need to know in 10 steps?  We're big fans of Dr. Oz on the radio show, and his ultimate health checklist is bound to get you thinking!  Dr. Oz says that the first key is to find the right doctor for you, which you can get some help with by checking out The American Medical Association's Doctor Finder.

During your first visit, there are key questions to consider. "When you go to their office, do the other patients … look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path."

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But … I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive."

To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it.

High fructose corn syrup
"We most commonly get this in soft drinks," Dr. Oz says. "It's an inexpensive sugar, which means we're getting a lot of it in our diet."

Sugar
Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.

"Enriched"
Also watch out for products made with "enriched" flour, like white bread. "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there," Dr. Oz says.

Trans fat
Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life."

Saturated fats
These fats come from four-legged animals like pigs and cows.

Instead?

Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general," he says.

Antioxidants
You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious—and delicious—way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally."

If you need more nutrients beyond your daily diet? Let's look to vitamins.

With so many variations to choose from, how do you what vitamin is right for you?

If you're a young, premenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A."

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. "You don't need the iron, because you're not bleeding every month," he says.

Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage.

And the rest:

Waist Size
Suck in and measure your waist at your belly button. It should ideally be less than half your height—about 40 inches for men, 37 inches for women.

Blood Pressure
The ideal blood pressure is approximately 115 over 75. "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor," he says.

Cholesterol
This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40."

Resting Heart Rate
Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.

Blood Sugar
A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you."

Vitamin D
You should also know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.

C-Reactive Protein
This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostatitis, vaginitis—if you've got any of these inflammations in your gut—they can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you."

Thyroid Stimulating Hormone, or TSH
As Oprah learned the hard way in 2007. "If you have unexplained weight gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally."

Dr. Oz says a health advocate can be anyone—your spouse, child, relative or friend. "Bring someone who's actually going to pay attention and understands the process and takes notes," he says.

When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process."

Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Columbo, trying to figure out what's going on with you. Why make it hard for them?"

First things first, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years.

The rest of your health test schedule depends on your age and gender. Check with your doctor to find out which tests you may need.

There are four main exercise goals you should be aiming to achieve this year.

Start Walking
Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin."

Get Your Heart Rate Up
Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility
Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.

Strength Training
You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about."

While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. "If you don't get sleep, you'll crave other things like carbohydrates," Dr. Oz says.

7-8 hours a day is what most healthy people need. And while it's true that you can make up some of your sleep loss over the weekend, you're really talking about a short term solution...not so healthy if you're trying to make up for 10 lost hours of work week sleep every single weekend! If you are one of the 70 million Americans who don't get enough sleep, talk to your doctor first.  

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

The biggest myths about swine flu- you need to hear these.

It's a pandemic!  That sounded scary enough this past Spring, didn't it?  And health officials told us we'd really be in for it come our regular cold and flu season, didn't they?  So, the time is now. But just how bad is swine flu, really?

In many ways, it's really not that different from seasonal flu, experts say. But there are some important distinctions, so we've got the word from Prevention magazine: the good, the bad, and likely for most of us who get H1N1 this season- the ugly.

It's natural to feel a little anxious, if not downright panicky, about the possibility of you or a family member catching the swine flu. But before you worry about worst-case scenarios, let's put some things in perspective. The fact is, seasonal flu—the kind that circulates every fall and winter, year after year—kills 30,000 to 40,000 people. We just don't read about every single hospitalization or complication in the news. In comparison, current government predictions are calling for anywhere from 30,000 to 90,000 swine flu-related deaths this fall. That may sound like a lot, but keep in mind that it's out of hundreds of millions of potential infections—meaning that even as a worst-case scenario, only a small percentage of the U.S. population would get seriously sick.

It's also just an early-in-the season ballpark estimate. Cases could decrease if everyone were to get vaccinated and take all the right precautions, especially washing their hands frequently and staying home when sick, says Robert Belshe, M.D., professor of medicine and pediatrics at the Saint Louis University School of Medicine and director of the vaccine center at Saint Louis University, which is conducting clinical trials for the swine flu vaccine.

We're worried about swine flu because it's new—and there are so many misconceptions about how dangerous it is, who's at risk and the best ways to avoid it. Before you stress further (it's bad for your immune system, you know) read the truth behind these seven common swine flu rumors. It might mean the difference between getting sick and staying flu free.

1. Swine flu is much worse than seasonal flu

So far, swine flu doesn't seem to be more virulent than seasonal flu (symptoms are largely the same), but it is slightly more contagious. According to a new study from Cornell University, every person infected with swine flu puts 1.5 other people at risk in the few days before they themselves experience symptoms. With seasonal flu, that number is about 1.3.

Part of the reason why swine flu is more transmissible is that most people don't have any immunity to it, unlike other seasonal flu strains, to which we may have been exposed before (this gives our immune system a leg up in fighting off the virus.)

2. Young, healthy people shouldn't worry

Unlike seasonal flu, which has the most serious health effects in people older than 65, with swine flu incidences so far, 75 percent of serious cases and 60 percent of deaths have occurred in people younger than 49, according to recent CDC data. But some experts believe that it's not so much that young people are more vulnerable, it's that older adults are less at risk. About one-third of adults over age 60 have some kind of pre-existing immunity to the H1N1 strain, according to CDC data. (There were likely strains similar to the current swine flu circulating when they were children).

What this means for you: Unless you have a chronic condition that's shown to increase complications of swine flu (pregnancy, asthma, diabetes, or heart, kidney, or liver disease), you'll likely battle the flu and come out just fine, says Allison Aiello, Ph.D., assistant professor of epidemiology at the University of Michigan School of Public Health. But that doesn't mean you should blow off preventive measures. No matter what your age, be a vigilant hand washer and instill the habit in your kids. Get vaccinated for swine flu if you're eligible (as well as for seasonal flu). Avoid people who are sick if you can. And pay attention to symptoms (most commonly fever, sore throat, cough, runny nose, sneezing, muscle aches, fatigue/exhaustion—and in some cases, diarrhea, headache and a stiff neck). If you feel sick, don't be a warrior. Stay home, rest and drink plenty of fluids to help ensure that your body fights off the flu instead of developing complications.

3. The flu vaccine can cause the flu

"We hear this rumor all the time," says Rachel Vreeman, M.D., assistant professor of pediatrics in the Children's Health Services Research Program at the Indiana University School of Medicine. "A lot of people will say, 'I don't want to get the flu shot because I got a minor case of the flu from it once.'" First, you should know that flu shots are made with dead strains of the virus, which means they can't replicate. While you can get swelling and achiness at the injection site and a low-grade fever, this is just how some peoples' bodies respond to the vaccine. They're not symptoms of the flu, only a minor side effect of getting the shot. They should pass in about 24 hours or so.

4. It's better to get the flu than get vaccinated

Because many swine flu cases in the spring were so mild, there were rumblings of some parents wanting to pull a chicken pox-party move: Bring your healthy kid into contact with a swine flu-infected one, so he could get sick, recover and develop immunity to the virus on his own. However, most flu experts, including the CDC, could not disagree with this strategy more.

The problem, in a nutshell, is that there's no way to tell how a given person will respond to flu infection. The vast majority will recover well, but in some otherwise healthy children and adults, it can take a serious, even life-threatening turn. "The risk of side effects from the flu vaccine is very low, and right now the risk of contracting the flu is very high," says Belshe.

5. If you get swine flu, go to the ER

If your flu case is mild, the best thing to do is stay home and treat the symptoms (take a fever/pain reducer, like acetaminophen or ibuprofen, and get plenty of rest and fluids) and avoid infecting others. A trip to the ER will likely just expose you to people who are sicker than you, increase wait times for people who really need the medical attention, and give you the opportunity to unwittingly infect others, says Stephen Morse, Ph.D., professor of clinical epidemiology at the Mailman School of Public Health at Columbia University. If you're concerned, see your doctor and ask for an antiviral medication, but these are best used for people at risk of flu complications or who have severe cases—most healthy people don't need them. At best, they'll shave half a day to a day off your symptoms. Keep in mind they're most effective within the first 24 hours of symptom onset.

Of course, if you have risk factors for flu complications, see your doctor right away. And be aware of the following warning signs from the CDC, which should prompt you to get immediate medical attention:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness or confusion
• Severe or persistent vomiting
• Flu symptoms that improve but then return with fever and worse cough

6. Masks keep you safe

The effectiveness of masks for average people (not health care workers) is still debatable. Most experts agree that vaccines and perhaps regular hand washing are far more effective flu fighters than are masks. One time when they may be useful: If you're the one who is sick, donning a mask may prevent the spread of airborne particles that could then infect others. If you're taking care of sick children, wearing a mask might not be a bad idea. But to walk around with one if you're not infected is probably not doing much. In fact, some experts worry that wearing masks might provide people with a false sense of security—and make them less likely to wash their hands as vigorously or observe other healthy protective habits.

7. Go back to work once you feel better

This isn't the time to be a hero at the office. Experts urge swine flu sufferers, both kids and adults, to stay home for at least 24 hours after fever goes away without the use of fever-reducing meds. You can still shed some flu virus after symptoms are gone. Based on data from infections last spring, most non-hospitalized people had a fever for two to four days, which would lead to being out of work or school for three to five days on average.

The best defense we've all got in this first full season of H1N1 is knowledge- get it? Show your friends and family, too- I'm sure they'd rather deal with the truth than get mixed up in a whole lot of confusion.  Gotta go- washing my hands again!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Overlooked signs of cancer that I don't want YOU to overlook.

Look, I don’t want to put the fear of cancer in you, but some warning signs are often overlooked. As reported in recent months, more people than ever are avoiding going to the doctor for check-ups, or for what they consider to be minor problems because of insurance difficulties, or necessary financial belt tightening.  But there are some health issues you simply must not skimp on when it comes to paying money to see a doctor. Strongly consider seeing a doctor if you’re experiencing any of the following symptoms, especially more than one. These are from Caring.com, an online resource that focuses on health issues we may experience as we age.

Routine tests like pap smears and mammograms are important, but don't rely on tests alone to protect you from cancer. It's just as important to listen to your body and notice anything that's different, odd, or unexplainable. You don't want to join the ranks of cancer patients who realize too late that symptoms they'd noticed for a long time could have sounded the alarm earlier, when cancer was easier to cure.

1. Wheezing or shortness of breath

One of the first signs lung cancer patients remember noticing when they look back is the inability to catch their breath. "I couldn't even walk across the yard without wheezing; I thought I had asthma, but how come I didn't have it before?" is how one woman described it.

2. Chronic cough or chest pain

Several types of cancer, including leukemia and lung tumors, can cause symptoms that mimic a bad cough or bronchitis. One way to tell the difference: The problems persist, or go away and come back again in a repeating cycle. Some lung cancer patients report chest pain that extends up into the shoulder or down the arm.

3. Frequent fevers or infections

These can be signs of leukemia, a cancer of the blood cells that starts in the bone marrow. Leukemia causes the marrow to produce abnormal white blood cells, which crowd out healthy white cells, sapping the body's infection-fighting capabilities. Often, doctors finally catch leukemia in older adults after the patient has been in a number of times complaining of fever, achiness, and flu-like symptoms over an extended period of time.

4. Difficulty swallowing

This is most commonly associated with esophageal or throat cancer, but having trouble swallowing is sometimes one of the first signs of lung cancer, too.

5. Swollen lymph nodes or lumps on the neck, underarm, or groin

Enlarged lymph nodes indicate changes in the lymphatic system, which can be a sign of cancer. For example, a lump or an enlarged lymph node under the arm is sometimes a sign of breast cancer. A painless lump on the neck, underarm, or groin can be an early sign of leukemia.

6. Excessive bruising or bleeding that doesn't stop

This symptom usually suggests something abnormal happening with the platelets and red blood cells, which can be a sign of leukemia. One woman with leukemia described bruising in strange places, such as on her fingers and hands, as well as red spots on her face, neck, and chest. Another noticed bleeding gums. The explanation: Over time, leukemia cells crowd out red blood cells and platelets, impairing the blood's ability to carry oxygen and clot.

7. Weakness and fatigue

"I kept having to sit down at work, and one night I was too tired to drive home," said one woman in describing the fatigue that led her to discover she had leukemia. Generalized fatigue and weakness is a symptom of so many different kinds of cancer that you'll need to look at it in combination with other symptoms. But any time you feel exhausted without explanation and it doesn't respond to getting more sleep, talk to your doctor.

8. Bloating or abdominal weight gain -- the "my jeans don't fit" syndrome

While this might sound too common a phenomenon to be considered a cancer symptom, consider this: Women diagnosed with ovarian cancer overwhelmingly report that unexplained abdominal bloating that came on fairly suddenly and continued on and off over a long period of time (as opposed to for a few days each month with PMS) is one of the main ways they knew something was wrong.

9. Feeling full and unable to eat

This is another tip-off to ovarian cancer; women say they have no appetite and can't eat, even when they haven't eaten for some time. Any woman who experiences noticeable bloating or weight gain numerous times (the diagnostic criteria is more than 13 times over the period of a month) -- especially if it's accompanied by pelvic pain or feeling overly full -- should call her doctor and ask for a pelvic ultrasound.

10. Pelvic or abdominal pain

Taken by itself, pelvic pain can mean a lot of things. In fact, because it's a common symptom of fibroids, ovarian cysts, and other reproductive tract disorders, doctors don't always think of cancer when you describe pelvic pain. Make sure your doctor looks at all possible explanations and does a full exam, since pain and cramping in the pelvis and abdomen can go hand in hand with the bloating that often signals ovarian cancer. Leukemia can also cause abdominal pain resulting from an enlarged spleen.

11. Rectal bleeding or blood in stool

"I thought it was hemorrhoids" is one of the most common things doctors hear when diagnosing colorectal cancer. Blood in the toilet alone is reason to call your doctor and schedule a colonoscopy.

12. Unexplained weight loss

If you notice the pounds coming off and you haven't made changes to your diet or exercise regime, you need to ask why. Weight loss is an early sign of colon and other digestive cancers; it's also a sign of cancer that's spread to the liver, affecting your appetite and the ability of your body to rid itself of wastes.

13. Upset stomach or stomachache

As simple as it sounds, a good old-fashioned bellyache is what tipped off a number of lucky folks, whose doctors ordered ultrasounds and discovered early that they had tumors on their livers. Stomach cramps or frequent upset stomachs may indicate colorectal cancer; many cancer patients say their doctors thought they had ulcers.

14. A red, sore, or swollen breast

Everyone knows to check for lumps in the breasts, but too often overlooked are symptoms closer to the surface, which can indicate inflammatory breast cancer. Some women described noticing cellulite-like dimpled skin on an area of the breast. Others noticed that a breast felt swollen, hot, or irritated. Red or purplish discoloration is also cause for concern. Call your doctor about any unexplained changes to your breasts.

15. Nipple changes

One of the most common changes women remember noticing before being diagnosed with breast cancer is a nipple that began to appear flattened, inverted, or turned sideways. "My nipple started looking like it was turned inside out," said one woman. In addition, inflammatory breast cancer also causes nipple problems, such as itchy, scaly, or crusty skin on the nipple -- so take any nipple changes seriously.

16. Unusually heavy or painful periods or bleeding between periods

Many women reported this as the tip-off to endometrial or uterine cancer. Unfortunately, many women also said their doctors weren't responsive, overlooking or misdiagnosing their complaints as normal perimenopause. Ask for a transvaginal ultrasound if you suspect something more than routine heavy periods.

17. Swelling of facial features

Some patients with lung cancer report noticing puffiness, swelling, or redness in the face. The explanation for this is that small cell lung tumors commonly block blood vessels in the chest, preventing blood from flowing freely from the head and face.

18. A sore or skin lump that doesn't heal, becomes crusty, or bleeds easily

Most of us know to watch moles for changes that might indicate skin cancer. But other signs, such as small waxy lumps or dry scaly patches, are easier to miss. Familiarize yourself with the different types of skin cancer -- melanoma, basal cell carcinoma, and squamous cell carcinoma -- and be vigilant about checking skin all over the body for odd-looking growths or spots.

19. Changes in nails

Unexplained changes to the fingernails can be a sign of several types of cancer. A brown or black streak or dot under the nail can indicate skin cancer, while newly discovered "clubbing" -- enlargement of the ends of the fingers, with nails that curve down over the tips -- can be a sign of lung cancer. Pale or white nails can be an indication that your liver is not functioning properly, sometimes a sign of liver cancer.

20. Pain in the back or lower right side

As vague as this sounds, many cancer patients say this was the first sign of liver cancer, known as one of the "silent killers" (another is ovarian cancer). Breast cancer is also often diagnosed via back pain, which can occur when a breast tumor presses backward into the chest, or when the cancer spreads to the spine or ribs.

This list does not mean you have cancer.  This list means if you recognize yourself in one or more of these possible signs to watch out for, being PROactive is the way to go, and you should talk to a doctor to rule something out, at least.

John

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The 10 Worst Germ Hot Spots

You may scrub your toilet and counter tops until they shine, but Prevention magazine has listed some scary new bacteria breeding grounds that require just as much attention. Germs (the catchall name for bacteria, viruses, and other microorganisms) are everywhere--at home, in the office, even in your car. Luckily, about 99% of them can't harm us. But the other 1% can be annoying, uncomfortable, or downright scary: Most of these pathogens are either viral or bacterial and can cause everything from a runny nose to a potentially life-threatening infection.

We've heard in recent years some of the most obvious places that germs propagate--the doctor's office, the soles of your shoes--but many more germ-friendly locales are completely unexpected yet no less dangerous. We uncovered a host of surprising new spots where germs like to lurk, and offer easy solutions to keep you and your family safe and healthy.

1. Forget the kitchen sink- try the kitchen faucet!
That metal aeration screen at the end of the faucet is a total germ magnet. Running water keeps the screen moist, an ideal condition for bacteria growth. Because tap water is far from sterile, if you accidentally touch the screen with dirty fingers or food, bacteria can grow on the faucet, explains microbiologist Kelly Reynolds, PhD, an associate professor of community environment and policy at the University of Arizona College of Public Health. Over time, bacteria build up and form a wall of pathogens called biofilm that sticks to the screen. "Eventually, that biofilm may even be big enough to break off and get onto your food or dishes," she notes.

Keep It Clean: Once a week, remove the screen and soak it in a diluted bleach solution--follow the directions on the label. Replace the screen, and let the water run a few minutes before using.

2. The garbage disposal- might not be disposing of germs!
Bacteria from last night’s dinner could end up on today’s food and utensils if you’re not careful. That raw chicken or spinach you're rinsing for dinner is often loaded with harmful bacteria, which can make the young, the elderly, or anyone with a compromised immune system seriously ill. In fact, there are often more than 500,000 bacteria in the kitchen sink--about 1,000 times more than the average toilet has. Although the metal part of the disposal produces ions that can help kill germs, they still love to grow on the crevices in and around the slimy rubber stopper. That means your disposal can become party central for bacteria, contaminating whatever touches it--dishes, utensils, even your hands.

Keep It Clean: At least once a week, clean the disposal's rubber stopper with a diluted bleach solution--soap and water aren't enough.

3. Your welcome mat? Very welcoming, but not of what you want.
It serves to greet not only your guests but also all the bugs on the bottoms of their shoes. In fact, one study found that nearly 96% of shoe soles had traces of coliform, which includes fecal bacteria. "The area near your front door is one of the dirtiest in the house," says Reynolds. Once bacteria plant their stakes in your mat, anytime you walk on it, you give them a free ride into your home.

Keep It Clean: Spray the doormat once a week with a fabric-safe disinfectant (such as Lysol Disinfectant Spray). Leave shoes at the door, and avoid resting bags and groceries on the mat, too.

4. Vacuum cleaner
It’s all in the bag—including spreadable germs. "Vacuums--including the brushes and bags--are like meals-on-wheels for bacteria," says Charles Gerba, PhD, professor of environmental biology at the University of Arizona "You suck in all this bacteria and food, creating an atmosphere for growth." A recent study by Gerba and his team found that 13% of all vacuum cleaner brushes tested positive for E. coli, which means you could spread it around the house each time you use the appliance.

Keep It Clean: Change your vacuum bag frequently, and do so outdoors to avoid the cloud of bacteria that filters into the air. (Vacuum bags that feature antibacterial linings are best, and are available for many major brands.) Clean the cavity of a bagless vacuum with diluted bleach and let it air-dry.

5. Dish towels
You know a sponge can harbor nasty germs, but dish towels are just as dangerous. A recent study of hundreds of homes across the United States found that about 7% of kitchen towels were contaminated with MRSA (methicillin-resistant Staphylococcus aureus), the difficult-to-treat staph bacteria that can cause life-threatening skin infections. Dish towels also rated tops for dangerous strains of E. coli and other bacteria. We often use towels to wipe up spills, says Reynolds, then reuse before washing them, which spreads germs.

Keep It Clean: Stick to paper towels to clean countertops, and save the dishrag to dry just-washed pots and plates. Change towels or launder at least twice a week in hot water and bleach.

6. Car dashboard
This is your vehicle's second-most-common spot for bacteria and mold. Here’s why: When air—which carries mold spores and bacteria—gets sucked in through the vents, it's often drawn to the dashboard, where it can deposit the spores and germs. Because the dashboard receives the most sun and tends to stay warm, it's prime for growth. (The number one germ zone? Food spills.)

Keep It Clean: Regularly swipe the inside of your car with disinfecting wipes. Be more vigilant during allergy season—about 20 million Americans are affected by asthma, which is caused in part by an allergic reaction to mold.

7. Soap dispensers
About 25% of public restroom dispensers are contaminated by fecal bacteria. Soap that harbors bacteria may sound ironic, but that’s exactly what a recent study found. "Most of these containers are never cleaned, so bacteria grows as the soap scum builds up," says Gerba. "And the bottoms are touched by dirty hands, so there's a continuous culture going on feeding millions of bacteria."

Keep It Clean: Be sure to scrub hands thoroughly for 15 to 20 seconds with plenty of hot water--and if you have an alcohol gel disinfectant, use that, too.

8. Restaurant ketchup bottle
Eww. Those condiments on the tabletop are grimier than you think. It's the rare eatery that regularly bleaches down condiment containers. And the reality is that many people don't wash their hands before eating, says Reynolds. So while you may be diligent, the guy who poured the ketchup before you may not have been, which means his germs are now on your fries.

Keep It Clean: Squirt hand sanitizer on the outside of the bottle or use a disinfectant wipe before you grab it. Holding the bottle with a napkin won't help--they're porous, so microorganisms can walk right through, says Reynolds.

9. Refrigerator seal
Do you scrub the inside of your fridge? It’s not enough. A University of Arizona survey of 160 homes in three US cities found that the seal around the fridge tested positive 83% of the time for common molds. The mold can spread every time the refrigerator door opens--exposing anyone who's susceptible to allergies and potentially contaminating the food.

Keep It Clean: Wipe fridge seals at least once a week with a diluted bleach solution or disinfectant.

10. And finally- something dear and quite near to you every day- your cell phone
Drop your cell any place that’s convenient? Read this first. Several studies on cell phones and PDAs found that they carry tons of bacteria, including staph (which can cause skin infections), pseudomonas (eye infections), and salmonella (stomach ailments). Many electronic devices are sheathed in leather or vinyl cases, which provide plenty of creases and crevices for germs to hide.

Keep It Clean: Use a disinfecting wipe a few times a week, and be conscious of where you rest personal items.

John

Email John:  johnsblog@teshmedia.com

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Your guide to everything "allergic"- the bad, the ugly, and maybe a little bit of good!

Allergies of every kind, from mold to milk to metal, are becoming increasingly common in the United States. With a sympathetic nod to those of you bracing yourselves against this spring's burgeoning pollen count, MSN Health & Fitness is here with 10 allergy facts that don't come up as regularly or reliably as seasonal symptoms do.

1. Allergies can give you a shiner. When hay fever strikes, pressure from nasal congestion can be so great that it causes blood vessels in the face to become constricted. The blood can't flow freely and may pool under the eyes. Blood draining back toward the heart, or venous blood, appears blue in color (compared to arterial blood flowing from the heart, which is red) and, when trapped, results in the appearance of an allergic shiner, sometimes known as "black-eye syndrome."

2. Any organ in the body can be affected by allergies. Sufferers of hay fever (allergic rhinitis) will attest that allergies can cause a runny nose, irritated eyes, and an itchy throat. Some allergic reactions can cause the skin to break out in hives or the intestines to cramp, and allergy-induced asthma takes a toll on the lungs.  A bee sting can affect the cardiovascular system, and produce an anaphylactic response, which affects the respiratory system.

3. It's not pet hair that gets your dander up. Contrary to popular belief, pet hair is not an allergen—though it's still no fun to clean the sheddings of cats and dogs from your wool coat. Rather, it's the particles of pet dander (dead skin), saliva, and urine trapped in the hair, or airborne in your breathing environment, that prompt your allergic reaction.

4. "Allergy-addiction syndrome" lacks credibility. Like a drug addict who craves a chemical that's bad for the body, some people claim to have an addiction to foods to which they are allergic. But paradoxical cravings are most likely explained by a typical psychological trick we play on ourselves: We always want something a little more when we know we can't have it.

5. The sharp rise in peanut allergies is still not well understood. The rate of peanut allergies in the U.S. has doubled over the past 10 years, currently affecting between 1 and 2 percent of the population. Prevalence in the U.S. may be explained by our method of processing; dry-roasting is not as popular a method in countries where the allergy is less common. Another prevailing theory is the hygiene hypothesis: Now that we're living in an increasingly sterile environment where diseases are eradicated and bacteria vanquished, the immune system may be seizing on harmless foreign antigens—essentially, protecting our system against a false threat.

A new study reverses recent health strategies. Rather than delaying an introduction to peanuts, the research suggests we might increase tolerance by introducing peanuts earlier and more frequently.

6. Black boys are at especially high risk of having food allergies. A March 2009 study showed that black male children are about four times more likely than the rest of the population to be food allergic. The study of more than 8,200 participants found both food sensitivities and food allergies to be highest among blacks, males, and kids—which leaves these kids right in the demographic crosshairs.

7. Eight foods are responsible for 90 percent of all food allergies. The chief offenders: milk, eggs, peanuts, soy, fish, shellfish, tree nuts, and wheat. Some make the list because they're prevalent among children, and others because they prompt lifelong reactions. "A child will 'outgrow' some food allergies, notably milk and egg; as the GI system matures, the system gets better at breaking down the proteins in them that cause an adverse reaction. Other foods, such as shellfish, peanuts, and tree nuts, tend to trigger an allergic response even when broken down, so the reactivity is more apt to be lifelong."

8. A link has been drawn between allergies and obesity—but to date the association is controversial. Some research has suggested that food allergies contribute directly or indirectly to obesity. In 2007, one study published in the journal Diabetes found that a high-sugar, high-fat, low-fiber diet caused an immune response of inflammation, in turn leading to increased insulin resistance, which prompts the body to store more fat.

However, the prevailing wisdom is that allergic disease and obesity are each based on a variety of genetic and environmental factors. The research is not yet conclusive enough to establish a causal link between the two.

9. Nickel allergy is a common culprit of contact dermatitis. If your skin is irritated where contact is made with bracelets, rings, earrings, or eyeglasses, it may be due to nickel content in the metal. Reactions to 24-karat gold or other metals used in fine jewelry (such as platinum or titanium) are rare. Trace amounts of nickel in detergent, nail polish, and makeup, or even in buttons and snaps, however, can cause an itchy rash at the site due to metal allergy.

10. The prevalence of allergies continues to increase. According to the American Academy of Allergy Asthma & Immunology, allergies of every kind—inhaled, ingested, contact, or otherwise—are steadily increasing in rate. Allergic diseases currently affect more than one in five Americans, making them the sixth leading cause of chronic disease in the U.S. If you have pollen or mold allergies, you can check daily counts in your area through the National Allergy Bureau.

Talk to your doctor, if you feel you need to see an allergist for more comprehensive testing.

John

Email John:  johnsblog@teshmedia.com

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Brain food! And yes, I am talking FISH...in a way.

No one particularly likes to think- ruminate- on the prospect of growing old.  But we are, every one of us, every day.  If you feel especially concerned about certain age-related neurological illnesses because of a family history, you owe it to yourself and your loved ones to educate yourself.  Roughly 5 million Americans suffer from Alzheimer's disease, and those numbers are expected to more than triple by 2050. Many experts in the field agree that there isn't yet concrete data to tell you what you should be doing, but that good old "fish food", now referred to as brain-health supplements, show a good deal of promise in elderly patients with dementia.   If you're a healthy, middle-aged adult, and at risk for the disease as you age, many experts recommend these supplements.  Here's a detailed list, and how to get them into your daily nutritional plan from Whole Living:

Omega-3 Fatty Acids
These essential fatty acids appear to have a crucial influence on neurotransmitters in the brain by helping cells better communicate with each other. Although some experts suggest taking DHA (docosahexaenaoic acid), an omega-3 that is a primary structural component of brain tissue, research has focused on fish oil, which contains both DHA and EPA (eicosapentaenoic acid). Vegetarians can try flaxseed oil as a substitute, but experts say the body may not be able to convert flax oil efficiently.
Dosage:  Up to 3,000 mg per day split among three doses.

Folic Acid
In looking at more than 400 elderly patients, University of Iowa researchers found that 75 percent consumed too little folate, a B vitamin that might help prevent heart disease and stroke. In a more recent study published in "The Lancet," supplementing with folic acid (the synthetic form of folate) for three years was shown to improve cognitive function in adults. Even so, experts aren't sure whether taking a supplement can delay or prevent the onset of dementia. If you don't eat a lot of fortified foods such as cereals and store-bought bread, taking a supplement might help. It probably won't hurt, either: Folic acid and other B vitamins are water-soluble, so any excess is flushed from the body.
Dosage: 400 micrograms each day.

Vitamin C and Vitamin E
A 2004 study conducted by the Bloomberg School of Public Health at Johns Hopkins University found that older people who took large daily doses of the antioxidant vitamins C and E were 64 percent to 78 percent less likely to be diagnosed with Alzheimers disease. Although vitamin E lost some of its luster a year later when a report suggested that taking the supplement raised the risk of death, experts say that much of that data focused on synthetic tocopherols and that research techniques were flawed. When choosing a vitamin E supplement, make sure you look for one that contains natural mixed tocopherols, says Dr. David Rakel, director of the Integrative Medicine Program at the University of Wisconsin's School of Medicine and Public Health.
Dosage:  500 to 1,000 mg of vitamin C per day; 400 to 1,000 IU of vitamin E

Now on to the "fish food" you can eat.  We've talked a lot about these great for your mind foods on the radio show- we’re fans of omega-3s because they lower blood pressure and improve brain function. Eating fatty fish like salmon is the best way to increase your intake, but you can also get Omega-3s in everything from margarine to tortilla chips. 
Also try to add these into your daily diet, since they're also delicious sources of omega-3s:
salmon, mackerel and albacore tuna, as well as walnuts and flaxseeds.

Pretty smart of you, and using your noggin, too, to be a-head of this game, wouldn't you say?   Share your brain-food ideas with me, and every one of us can keep being the smartest people in the room!

John

Email John:  johnsblog@teshmedia.com

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Coffee- again- friend or foe? The good, the bad, and where does it leave you?

I'll admit it.  I love my morning coffee.  Sometimes an afternoon latte can really hit the spot, too.  And my weekend morning coffee?  Oh, that's the best!  I think you get it, and I'm starting to sound like a java junkie!  Are you like me?  Get a bit frustrated with our on-again, off-again advice about our morning pick-us-up-in-a-cup?  Experts do seem to change their minds, sometimes, when it comes to whether our coffee is good for us, bad for us, or somewhere in between.  Guess what?  That's because when it comes to coffee, and caffeine, there are degrees of good, bad, and "call it a toss-up"!  So where does coffee fit in for you?  Read on- I found this on MSN Health & Fitness.

The good
More than 2 decades of research has failed to find much wrong with drinking caffeinated coffee other than a potential for java jitters. "The major conclusion we've made is that it's remarkably safe," says Dr. Willett. Recent preliminary research suggests that coffee protects against cirrhosis of the liver and even, yes, diabetes. And coffee seems to be the most common source of antioxidants in the American diet. (Coffee is, after all, a bean.) In studies, it has lowered the risk of type 2 diabetes, liver cancer, gallstones, and even breast cancer in the particularly vulnerable: women with the BRCA1 or BRCA2 genes.

There's also evidence that coffee increases alertness, improves athletic performance, and may preserve memory. "One study showed that elderly women who drank coffee over their lifetime tended to have better memory than those who did not," says Michael P. McDonald, Ph.D., an assistant professor of pharmacology at Vanderbilt University who is an investigator at its Institute for Coffee Studies.

Coffee may even boost your mood. Vanderbilt is launching a study to find out just how much it perks us up.

Caffeine does raise blood pressure. But the Nurses' Health Study and the later NHS II found no connection between total of more than 155,000 women.

The bad
You may want to give up coffee if you're pregnant (some equivocal evidence suggests that caffeine may trigger miscarriage), have trouble sleeping (caffeine is a stimulant), or have heartburn or gastroesophageal reflux disease.

And there's the latest caffeine jolt: A recent University of Toronto study found that people with a genetic variant that makes caffeine linger in their bodies—an estimated half of the population—were 36 percent more likely to have a heart attack if they drank two or three cups a day. That figure went up to 64 percent if they had four or more. "My wife told me I ruined a lot of people's morning," confesses study author Ahmed El-Sohemy, Ph.D., Canada research chair in nutrigenomics.

But there's some good news along with the bad. In Dr. El-Sohemy's study, even genetically vulnerable people who had just one cup every day weren't at any greater risk of heart attack than those who didn't drink joe.

The bottom line
If you love coffee, don't give it up for health reasons, unless you drink so much you register on the Richter scale. Most experts recommend that you limit yourself to 4 cups a day. If you're concerned that you may carry the problematic caffeine gene (there's no test yet), stick to one cup. But make sure what you're drinking is really a cup.

"A cup is 8 ounces of drip coffee, regular ground," says Dr. McDonald. "People who go to Starbucks experience the supersize phenomenon: If it only costs you 50 cents more to go from eight to 16 ounces, you think, 'Why not?' But that's two cups."

However, if you have heart disease, you should drink only filtered coffee and avoid that double shot of espresso or coffee made in a plunge pot. "There is some suggestion that if coffee's not filtered, it can raise cholesterol levels and slightly increase heart-disease risk," says Dr. Willett. "Apparently, the cholesterol-raising factors are caught by the filters."

OK, so if the risk factors apply to your life, you may want to consider some alternatives, like super healthy, antioxidant-loaded tea- any color, any variety- they're all good.  If you aren't seeing yourself fall into the potential risk category, let me say, for you:  "WHEW."  Enjoy!  And enjoy your weekend, too!

John

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Popularity- are you just born to be the life of the party? Maybe so!

Turns out there's some science behind it, too!  Researchers from Harvard University and the University of California, San Diego have found that our place in social settings- in short, how popular we are- is influenced in part by our genes.  Science Daily brings this to us, according to new findings published in the Proceedings of the National Academy of Sciences.   

The researchers found that popularity, or the number of times an individual was named as a friend, and the likelihood that those friends know one another, were both strongly heritable. And- your place within your social network- also genetically linked.

There may be an evolutionary explanation for this genetic influence and the tendency for some people to be at the center while others are at the edges of the group, according to the researchers. If a deadly germ is spreading through a community, individuals at the edges are least likely to be exposed. However, to gain access to important information about a food source, being in the center of the group has a distinct benefit- you get more food!

The researchers created a model called the "attract and introduce" model to look at the differences in human beings that all come together when a social group is made.   The model creates networks that very closely simulate actual human social networks, and using this model, they found that when someone was placed in any virtual network that modeled a social group, they gravitated towards the same place within the network.   

It's fun stuff to learn, but the researchers hope their work goes much further.  Because both health behaviors and germs spread through social networks, understanding how contagions flow through social networks has the potential to improve strategies for addressing public health concerns such as obesity, or the flu.  And remember, if people love your witty sense of humor...thank your Mom and Dad- their friends probably think they're pretty funny, too!

John

Email John:  johnsblog@teshmedia.com

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