Maintaining a Healthy Thyroid

Thyroid gland controls many important body functions. Symptoms of thyroid dysfunction are easily confused with other conditions or explained away as signs of “just getting older.”

Foundation for Wellness/Get Healthy Orlando is hosting a workshop Tonight on Natural Solutions to Thyroid Issues, Get Relief not Side Effects. Click here to register or call us @ 407-278-8115.

If you think you have symptoms of a thyroid problem or other hormonal imbalance. There are two main things you can do that can help maintain healthy thyroid function: Eat well. A healthy, well balanced diet is your first line of defense in supporting a healthy thyroid. All adults need iodine to support the thyroid. If you have a good diet, you are almost certainly getting your needed amount of iodine.

Other things like avoiding excess sugar in the form of simple carbohydrates and reducing your intake of high saturated fats also helps as these foods put stress on the thyroid. Also increasing physical activity and staying active helps prevent you from becoming overweight. Being overweight also creates additional stress on the thyroid. Learn more at our Workshop Tonight ,  Click here to register or call us @ 407-278-8115. 

How To Eat Like a Naturally Thin Person

From: EatWithoutGuilt.com

The other weekend I was at a friend’s house for a party, when all of a sudden a woman came up to me and said “You’re having a piece of cake?”

“Yes,” I said, “and I’m enjoying every single bite.”  The woman then replied, “Oh, you must be one of those naturally thin people…I can’t even look at a piece of cake and not put on 5 pounds!”

Little did this woman know that for at least half of my life I dealt with overeating, emotional eating, binge eating, and yo-yo dieting.

Quite often people see me eating a guilty food, see that I’m at a normal weight — so they just assume I’m a “naturally thin person.”

What people don’t realize is that now, I have a relaxed relationship with food.  And that was the turning point for me.  Changing my relationship with food.  So much of what I learned about food, and my relationship to it, really came to light when I lived in France.

But it took time and it didn’t happen overnight.  It was the small steps that I took that overtime became part of my lifestyle.  It’s so much a part of my lifestyle now that I don’t even stop and think about it.  I don’t think about doing or eating this, versus doing or eating that.  It just comes naturally.

Here are just some guidelines that YOU can start implementing into your lifestyle:

1)  Eat until satisfied, not stuffed.  On a fullness scale of 1 to 10, I stop eating at around a 6 or 7.  But I find many overeaters keep going until 8 or 10.  Why?  For some, they’re part of the “clean plate club.”   As kids they might have been told about the starving children in the word, or look at not finishing their food as a waste.  But it doesn’t have to be.  Whatever I don’t finish I save for another time.


2)  Use small portions.  You know the phrase one’s eyes are bigger than one’s stomach?  I find that often happens when I’mreally hungry.  So instead of serving what I think I’ll need, I serve myself a little less.  If I’m still hungry after that, I’ll take a bit more.  But I always wait a few minutes before that second serving.  You just might find you don’t need that second serving.

3)  Don’t fear hunger.  All too often we look at hunger as a condition that needs to be cured, meaning we’re so afraid of being hungry that we eat too often.  It’s not the hunger that makes one overeat, often it’s the level of hunger.  There’s a difference between a little growling in the stomach and being lightheaded because you haven’t eaten in 10 hours.  It’s okay and it’s good to feel hunger.  You should be hungry before you eat.  Just like the level of fullness, you need to gauge your level of hunger.  You want to feel a bit hungry before eating your meal, just not to the point that you’re ravenous, as that’s what often cases overeating.

4) Don’t use food to cure the blues.  Sure, we all eat for emotional reasons from time to time, the difference is to recognize when you’re doing it and stop.  I always tell my clients that awareness if the first step to changing a behavior.  You have to be aware you’re eating for an emotional reason, and then take the steps to change it.

5)  Eat more fruits and vegetables.  Okay, I know you were secretly wishing this wasn’t true but it is.   But I try get my servings of fruits and vegetables most days.  And it’s easier than you think.  Add fruit to yogurt, on top of cereal, in a smoothie, or even on top of some whole wheat pancakes. You can even have fruit as dessert.  And don’t forget your veggies! I have at least one vegetable with lunch and dinner.

6)  Get moving.  And it doesn’t have to mean strenuous hours at the gym.  I only exercise a few days a week for 30-45 minutes each.  But I also do little things that add up.  I take the stairs when possible and don’t spend 10 minutes looking for the parking spot nearest the entrance.  I just park and then walk if need be.  You’d be surprise how just moving your body a bit extra makes a big difference.

So follow these simple guidelines, slowly incorporate them into your lifestyle, and then one day you’ll overhear someone saying that you must be a naturally thin person!

Americans are killing themselves with sugar

Image from SetYouFreeNews.com

Sugar and high fructose corn syrup (HFCS) are not just in soft drinks, pastries, and candies. They are hidden in most processed foods, condiments and sauces. Sometimes the sweetening ingredients in those foods and condiments are disguised as dextrose or corn syrup (which is most likely genetically modified) instead of sugar or HFCS.

So sugar is ubiquitous in the standard American diet (SAD). The food like substances from convenience stores, fast food stops, and even upscale restaurants are usually loaded with either sugar or HFCS.

High fructose corn syrup has become the sweetener of choice because it's cheaper and sweeter than sugar. Many say it's worse for you as well. Much of HFCS goes directly to the liver before it is metabolized anywhere else. What isn't used for energy from HFCS is stored as fat. Excess sugar also gets stored as fat.

Even some infant formulas contain sugar or HFCS amounts equivalent to a can of soda. They're getting hooked on sugar early. Sugar and HFCS tend to be addictive.

Since sugar became a household commodity in the 18th Century, sugar consumption has increased from four pounds per person annually to 180 pounds annually for half the American population. HFCS use has increased over ten thousand percent since its introduction into processed foods and beverages in the 1970s.

Health issues with sugar and HFCS

Obesity is obvious. Obesity levels are higher now than ever before. One-third of Americans are obese and another third are overweight. Eating a low fat diet only hurts your health. Our bodies need natural, good fats 

Obesity and overweight conditions usually lead to pre-diabetes and diabetes type 2, which can also cause kidney disease. If dietary habits remain the same, high blood pressure and artherosclerosis (clogged and hardened arteries) can occur, leading to heart attacks and strokes.

Coinciding with increased HFCS use is a sharp rise in non-alcoholic fatty liver disease (NAFLD), which is a precursor to sclerosis of the liver.

Many tend to make a couple of bad mistakes upon realizing they need to cut down or completely eliminate sugar and high fructose corn syrup from their diet. The first is to use artificial sweeteners such as aspartame and Splenda (sucralose). That's just trading physical problems for neurological issues, while still getting fatter in the meantime 

However, you can use naturally plant based Stevia as a healthy sugar replacement.

Another mistake is to cut out obvious sweets and sodas while continuing to frequent fast food places and eat processed food meals at home. The gradual transition from the standard American diet should be toward cutting out processed and fast food meals completely, since most are laced with sugar or HFCS.

Studies are beginning to determine that consuming lots of sugar or HFCS leads to cancer. Anaerobic cancer cells do thrive on sugar. They depend on fermenting glucose (sugar) for their energy because they've lost the ability to metabolize with oxygen (http://www.naturalnews.com/024827_cancer_sugar_women.html).

That's why alternative cancer treatments strictly forbid sugar consumption. Of course, mainstream oncology does not even discourage sugar. It's widely understood that we all contain some free floating cancer cells that have not developed into tumors.

Natural fructose in fruit is okay. Buthigh added sugar/HFCS consumptionwill only encourage cancer cells and cause the other health issues mentioned in this article.

Is the Junk-Food Gene Making You Crave Fattening Foods? Plus, How to Overcome It

by www.SixWise.com

Junk food, fast food, we know it’s unhealthy, yet we still order takeout and frequent drive-throughs, sometimes several times a week. The top five reasons Americans eat junk food are convenience, availability, no time to cook, it’s quick and affordable -- but at what cost to their health?

Kids with the so-called “junk-food gene” are more likely to eat junk food -- and more of it -- than kids who don’t.

A study conducted by the American Institute for Cancer Research showed that a quarter of the calories Americans consume come from nutrient-dense choices, otherwise known as “junk food.”

Soft drinks accounted for 7.1 percent of the calories consumed by the 4,700 people surveyed. Altogether, soft drinks, sweets, desserts and alcoholic beverages made up nearly one-quarter (23.8 percent) of the total calorie intake!

Junk Food Cravings -- A Genetic Link

Could it be that genes are responsible for this overload of junk food in our diets?

Well, a study released by the New England Journal of Medicine reported that children with a specific gene variant were more likely to eat more energy-dense food, meaning fattening unhealthy foods.

The study however did not reveal a difference in metabolism between the kids with the genes and those without it, meaning the gene influenced the way they ate, but not necessarily the way their body digested and used the calories.

“The way the genes influence obesity is through behavior, rather than metabolism,” said Dr. Goutham Rao, clinical director of the weight management and wellness center at Children’s Hospital of Pittsburgh at the University of Pittsburgh Medical Center, on MedicineNet.com. “That means this is something you can work on. And, the good news is that a lot of kids who had the gene weren’t overweight.”

These findings are “hopeful” because the researchers didn’t find a difference in metabolism, he said. In other words … just because you have the gene it doesn’t mean you’re destined to be fat … although you may tend to want to eat a bit extra.

Upon studying the eating habits of 97 children, the researchers found children with the variant gene consumed around 100 calories more per meal -- this translates to an extra pound of weight about every 12 days!

Dr. Rao stressed the importance of practicing prevention of obesity when raising children.

“The important message from this study is that prevention is key,” said Rao on MedicineNet.com. “If you have a child whether they’re overweight or not, if they have a predilection for seeking junk food, you need to intervene. The emphasis should be on portion control. If you restrict a food completely, the message children get is that there’s something special about that food, and then they’re going to overindulge when they do get it.”

Obesity Rates in America are Skyrocketing

According to the Centers for Disease Control and Prevention (CDC), obesity in adults has increased by 60 percent within the past 20 years and obesity in children has tripled in the past 30 years and 90% of them have not been properly diagnosed.

This increase of obesity raises concern because of its dangerous repercussions upon the health of Americans. Obesity has been linked to the risk of many diseases and health conditions including:

• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems (abnormal menses, infertility

Five Ways to Overcome Your Junk Food Addiction

Does the thought of cheese puffs, buttery popcorn, ice cream, candy and other “forbidden foods” make you salivate? Remember it’s OK to indulge on occasion, as completely depriving yourself of your favorite junk food will only make you want it more.

Even if you or your kids have the “junk-food gene,” you can still adhere to a healthy diet. Often this involves reprogramming the way you think about food.

As you eat, think about the food, give thanks for it, and really taste each bite. When you savor your food in this way, you will feel full and satisfied on much less food. If you have trouble feeling calm and focused when you eat, or tend to eat in a hurry (in front of the TV, while driving, standing at the kitchen counter, etc.) or for emotional reasons, try reprogramming these unhealthy habits with guided meditations. Some other practical ways to take back control over your eating habits include:

• Go to your local supermarket and stock up on healthy foods and snacks such as fruits, granola, yogurt, nuts, raisins and veggies.
• Reduce your intake of carbonated beverages like soda and drink more water.
• Journal your eating habits and replace calorie-dense foods with healthy alternatives.
• Stay active and keep yourself busy. Focusing on something else such as a hobby or other activity will reduce the likelihood of becoming bored and reaching for a bag of chips.
• Cook meals at home using fresh ingredients. This will give you a greater appreciation of what you’re eating and the ability to experience the true flavor of the foods.

Do you have a tendency to default to junk foods simply because you don’t have time to cook? With these quick dinner ideas you can create delicious meals in no time:Resist the Drive-Through With These Quick Dinner Ideas

Simple Side Dishes and Snacks: Keep your icebox stocked with frozen, canned, or fresh veggies to accompany a healthy meal. Some good fresh vegetables and fruits to have on hand are celery, carrots, and tomatoes and oranges, lemons, limes, grapefruit and grapes.

Easy Baked Potato: You can have this with your meal or even as a meal by itself and in less than 20 minutes. Preheat the oven to 350 degrees. Wash the potato, then microwave on high for about 4 minutes. Rinse it again so it's wet. Finish baking in oven for 10 to 15 minutes. Make this potato a meal by adding steamed broccoli, chopped pimentos, salsa, plain yogurt, sautéed mushrooms, tuna or sweet corn. This also works great with sweet potatoes!

Create Your Own Pasta: Put any of these toppings or a combination of these for a delicious pasta dinner. Ideally, choose whole-grain pasta rather than regular pastafor more nutrition and health benefits:

• Mushrooms                                      
• Spinach                                            
• Fresh basil and white beans                    
• Roasted red pepper
• Asparagus
• Artichokes
• Zucchini

Colorful Salads: Salads are a great source of vitamin C and with a few ingredients act as a great meal in themselves. You can dress up your salad with several tasty healthy options. Some ideas are grilled chicken, raw almonds, raw sunflower seeds, cranberries, vegetables (choose different colored vegetables such as carrots, purple cabbage, green and red pepper for variety), feta cheese, olive oil and olives.

Creative Omelets: All you need is a few fixings such as green, yellow or red peppers, mushrooms and onions for a quick dinner.

Cook Meals for the Week and Freeze: Cook up some large-volume food -- a hearty batch of soup, a pan of lasagna, turkey chili and lots of whole-wheat pasta or brown rice. Freeze the meals in small containers and take out as needed.

4 Health Foods with More Sugar than a Twinkie

Anthony Gucciardi  - Natural Society - April 11, 2012

Is sugar the last ingredient that has not been slammed by health conscious activists? Numerous crusades have been waged against GMOs (genetically modified organisms), aspartame, high-fructose corn syrup and trans fat, but where does sugar reside in the equation? Excess sugar consumption, which has now become an ‘average’ amount of sugar consumption for many families, has been linked to everything from DNA damage to excessive cancer growth — so where is the anti-sugar movement?

Some scientists and health experts are certainly declaring a health crisis over a large-scale ‘sugar epidemic’, but are you truly aware of how much sugar you intake on a daily basis? Even if you are consuming many health foods that are really free of other toxic offenders, chances are they may be containing a whopping amount of sugar — or at least enough ‘small’ amounts to set you over the edge throughout your daily nutritional intake. It is recommended you eat less than 16 grams of sugar per day (from natural sources) — even less if you are suffering from a serious health condition. A Twinkie has 18 grams of sugar in the processed form, and exceeds the daily sugar maximum in one health-threatening serving.

But what about health foods? Many contain just about as much or more than 18 grams, and it’s important to know which. Here are 4 health foods with more sugar than a Twinkie:

1. Yogurt

You may be consuming yogurt in order to take in some beneficial probiotics, but the truth of the matter is that yogurt is oftentimes loaded with sugar — it can even be added  in larger amounts by the manufacturer. The natural amount of sugar is about 12 grams of sugar per 6-ounce serving, which is below the daily allotment. One 6-ounce container of fruit-flavored yogurt, however, can contain 32 grams of sugar, which is way more than the daily recommended amount.

In order to avoid a high sugar content, look for high quality organic Greek yogurt (or avoid dairy altogether).

2. Tomato Sauce

Tomato sauce can be used for a number of different food items, but the amount in which it is used often exceeds the designated serving size. While the intended serving size is about half of a cup, many individuals use the entire cup for pasta or other meals. Many brands contain 11 or 12 grams per serving, which means a full cup can exceed 22 grams of sugar on average — more than a Twinkie.

3. Granola Bars

Granola bars can be loaded with sugar. Granted, it may sometimes be in the form of evaporated cane sugar. More often than not, however, it will be white sugar. I’ve personally witnessed many health-conscious individuals integrate at least one granola bar into their daily life without even thinking about how much sugar they’re taking in. In one instance, the sugar from the granola bars alone totaled around 50 grams! That’s way more than a Twinkie, and that’s from just one source.

Some products like Clif Bar contain around 22 grams per bar, which surpasses the daily intake level.

4. Pre-Made Smoothies

As with juice, you simply should not be buying pre-made smoothies from the grocery store or restaurants. Make your own instead; the nutrients will actually reach your body instead of degrading over time, which ultimately makes the juice nothing but a tasty load of sugar. Smoothies from places like Jamba Juice can exceed 77 grams of sugar, while Smoothie King has options that top 117 grams. These are certainly way beyond the healthy levels. 

Lack of sleep takes years off your life! Workshop Tonite - Maitland Public Library

FREE Public Workshop:
Natural Sleep Solutions,
Wednesday, April 11th,
501 S. Maitland Ave,
Maitland Public Library,
6:30 PM RSVP 407-278-8115
or at www.GetHealthyOrlando.com and
click on Big Green "RSVP Here" Button

Are you one of at least 40 million Americans who suffer from some type of sleep disturbance? If you are, then we may have good news to you. 

Do you have difficulty getting to sleep? Do you sleep fitfully and wake up often during the night? Do you have a hard time getting back to sleep once awakened? Do you have difficulty getting up once its time to get up in the morning? 

Chronic lack of sleep can also accelerate the aging process. When you don’t get enough sleep, your brain doesn’t make the normal amounts of hormones, producing hormone levels similar to those of a much older person. However, subsequently getting a full night’s sleep reverses this aging effect, returning hormone levels to normal. 

How does this affect your life and the lives of those around you? How frequently does this occur? Are you frustrated by having tried a lot of different things and not gotten a result?

When the adrenal glands are weak, it affects your sleep due to abnormal cortisol levels. However, other adrenal hormones can also be affected.  There are several non-invasive physical exam tests that can been done to screen for weak adrenal glands.  Weak adrenals can be one of the reasons contributing to disturbed sleep. 

(My Note:)

Did you know that your body has a built in clock to know what time it is. It uses cues like daylight and your own activity to figure out if it is day or night. Travel, night shifts and poor sleep habits can confuse your body’s clock and make good quality sleep difficult. You see there's a little structure with the brain that does this and it also controls all you body functions associated with sleep, including your body's temperature , urination, blood pressure etc. This little structure also controls you body's natural melatonin so if its not working right you sleep is interrupted.  So if you would like to be rid of your sleep problem ONCE AND FOR ALL??.... Come to our Workshop tonite at Maitland Public Library, 501 S. Maitland Ave. 32751, Call to RSVP 407-278-8115 or go to www.GetHealthyOrlando.com

What is Adrenal Fatigue and Are You Unknowingly an Unecessary Victim

Do you feel constantly tired, moody and depressed? Do you wake up feeling tired even after a full night’s rest? Do you crave sugary and salty foods, and depend on your morning coffee just to keep your eyes open?

Are you constantly exhausted and reaching for coffee or sweets to wake you up? Your adrenals may be fatigued.

These are all common symptoms of adrenal fatigue -- a condition caused, in short, by too much stress and work. It’s estimated that up to 80 percent of adults suffer from adrenal fatigue, yet it continues to be a largely ignored and overlooked health problem, according to Dr. James Wilson, author of Adrenal Fatigue: The 21st Century Stress Syndrome.

“Adrenal fatigue can affect anyone who experiences frequent, persistent or severe mental, emotional or physical stress. It can also be an important contributing factor in health conditions ranging from allergies to obesity. Despite its prevalence in our modern world, adrenal fatigue has generally been ignored and misunderstood by the medical community,” Dr. Wilson writes on his Web site.

What is Adrenal Fatigue? What are the Signs and Symptoms?

Your adrenal glands (located on top of each kidney) act as control centers for many hormones. One of their most important tasks is to get your body ready for the "fight or flight" stress response, which means increasing adrenaline and other hormones.

This response increases your heart rate and blood pressure, slows your digestion and basically gets your body ready to face a potential threat or challenge.

While this response is good when it's needed, many of us are constantly faced with stressors (work, environmental toxins, not enough sleep, worry, anxiety etc.) and are in this "fight or flight" mode for far too long -- much longer than was ever intended from an evolutionary standpoint.

The result? The adrenals become overworked and fatigued, and adrenal fatigue develops. If you feel one or more of the following on a regular basis, you may have adrenal fatigue, according to Dr. Wilson:

Cravings for salty or sugary foods is a symptom of adrenal fatigue.

• You feel tired for no reason.

• You have trouble getting up in the morning, even when you go to bed at a reasonable hour.

• You are feeling rundown or overwhelmed.

• You have difficulty bouncing back from stress or illness.

• You crave salty and sweet snacks.

• You feel more awake, alert and energetic after 6PM than you do all day.

Further, when your body is overly stressed your adrenal glands increase the production of the stress hormone cortisol, which can alter your:

• Appetite, leading to food cravings
• Energy levels, leading to fatigue and exhaustion
• Mood, leaving you feeling emotionally drained
• Memory and learning
• Muscle mass and bone density
• Immune response

You may notice symptoms began after a single, high-stress event, or alternatively after a prolonged period of daily stress. Either can over-stimulate your adrenals to the point of fatigue, and anyone may be affected. However, the following factors increase your risk of adrenal fatigue:

• Chronic illness
• Poor diet
• Too little sleep
• Too much pressure/overwork
• Substance abuse
• Repeated infections (bronchitis, pneumonia, etc.)
• Maternal adrenal fatigue during gestation

Likewise, adrenal fatigue is often associated with chronic illnesses because they also place demands on your adrenal glands. According to Dr. Wilson, the following conditions may either be related to, or exacerbated by, adrenal fatigue:

Alcoholism and Addictions Allergies Autoimmune Disease Syndrome X and Burnout Chronic Fatigue Syndrome Chronic Infections Dental Problems Blood Sugar Imbalances

Fibromyalgia Herpes HIV and Hepatitis C Hypoglycemia Mild Depression PMS and Menopause Rheumatoid Arthritis Sleep Disruptions

How to Diagnose Adrenal Fatigue

Conventional medicine typically does not acknowledge adrenal fatigue until potentially life-threatening conditions like Cushing’s syndrome (an overproduction of cortisol) and Addison’s disease (an underproduction of cortisol) develop. However, you can have adrenal fatigue or an adrenal imbalance -- along with a range of debilitating symptoms -- long before you progress into one of these extremes.

A health care provider who is knowledgeable in the area of adrenal fatigue can perform a saliva test to check your levels of cortisol over a 24-hour period. In healthy adrenal function, cortisol should be elevated in the morning, lower and steady throughout the day, and then should drop in the evening when you go to sleep. In people with adrenal fatigue, however, cortisol levels remain elevated throughout the day and rise in the evening when you should be relaxing.

If you find that your adrenals are fatigued, there is help available and by following the steps below you can restore your adrenals and regain your vim and vigor.

Five Steps for Restoring Healthy Adrenal Function

It likely took some time for your adrenals to become fatigued, and it will take some time to nurse them back to health. And, you must commit to changing your lifestyle to be less stressed and more restful if you want to get better. At this time, the most important thing should be your health and you should make time for the following in that regard:

Taking time to de-stress, unwind and relax is crucial to help your adrenal glands recover.

1. Get more sleep. Your body does most of its regeneration during sleep, so whenever you feel tired, it’s time to sleep. This includes taking naps during the day if you can, sleeping in an extra hour or two if you’re tired in the morning, and turning off the TV early so you can nod off sooner.

2. Revamp your diet with healthy foods. A healthy diet focused on fresh, whole preferably organic foods will provide your body with the strong nutrient base it needs to function. Focus on including a protein source in all your meals and snacks to keep your blood sugar stable, and eat nutritious snacks between meals so you never get overly hungry (going long periods without eating makes your adrenal glands work harder).

3. Cut out sugar, caffeine and artificial stimulants.When you’re tired, you may be tempted to reach for coffee, candy, doughnuts, and other refined carbs for a quick pick-me-up. But while these stimulants will give you a quick boost, they’ll be followed by an even bigger crash. Coffee can also over-stimulate your adrenals, which you want to avoid.

Instead, if you’re craving sugar or caffeine, it could be because your body is actually tired, and you’d be better off resting than trying to get artificially “energized.” You can also substitute healthier alternatives for sweets and coffee, such as fresh fruit or a cup of herbal tea.

4. Consider supplements for adrenal health: You may benefit from a whole-food supplement to help your adrenals stay healthy and return to optimal function if they’re distressed. When choosing a supplement for your adrenal health, look for one that supports both your immediate energy needs and long-term immune system function, and contains:
   
   

   Stress Melts Dr. Whitaker's solution for melting away stress and tension FAST!

   
   
5. Reduce stress: You simply must have adequate outlets for stress if you want your adrenals to be healthy. First, identify the source of your stress, and if possible make changes to eliminate it (for instance, cutting back your work hours or personal obligations). Also be certain to take into account emotional stress from guilt, arguments, relationship problems, unhealthy habits, etc., and work out ways to resolve these issues.

At the same time, be generous with stress relieving activities such as long walks, hot baths, or sitting down with a good book. Your body and mind know how to relax -- you just need to give them "permission" to do so. This is easier said than done, of course, so for those of you who need a little help, we highly recommend the Pure Relaxation: Guided Meditations for Body, Mind & Spirit CD by respected meditation expert Mary Maddux.

After making positive lifestyle changes, most people can expect to feel improvement in four to six months. For best results, make an appointment with a knowledgeable health care provider who can work with you on an individualized course of lifestyle modification and other treatment.