Meditation for stress relief

Meditation has a long history in religions such as Buddhism and Hinduism. And while it is still widely used as a spiritual practice, it is also a powerful stress reliever. Meditation focuses the mind’s energy on a word, a sound, a symbol, a comforting image, or your own breathing. The goal is to produce a deep state of relaxation and tranquility while simultaneously enhancing mental focus. There are many types of meditation—both secular and sacred—so regardless of religious affiliation or beliefs, you can harness its stress-busting benefits.
Mindfulness meditation
Meditation that cultivates mindfulness is particularly effective at reducing stress, as well as anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
The goal of mindfulness meditation is to develop a nonjudgmental, moment-to-moment awareness of what you’re experiencing: random thoughts, your passing emotions, the sensations of your body, sensory input from your surroundings. However, mindfulness meditation is not equal to zoning out. It involves a challenging balancing act between boredom and distraction. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But the very act of redirecting your attention is where the learning and growth occur.
With practice, mindfulness meditation teaches you to become acutely aware of your fluctuating emotions without reacting to them or letting negativity take over. For stress relief, try the following mindfulness techniques:

• Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
• Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
• Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
  

Guided imagery
A variation of traditional meditation involves guided imagery or visualization. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.
Close your eyes and let your worries drift away. Imagine your restful place. Picture all the details as vividly as you can—everything you can see, hear, smell, and feel. If your chosen spot is a dock on a quiet lake, visualize what it looks like as the sun sets over the water, the smell of the pine trees, the sound of the geese flying overhead, the taste of the clear country air, and the feel of the cool water on your bare feet.
Repetitive prayer
Monks are often the first thing that come to mind when we think of meditation, but any repetitive prayer—saying the rosary, repeating the Lord’s prayer, chanting a mantra—can clear the mind and elicit the relaxation response. Furthermore, you’ll be more motivated to maintain a meditation practice if you focus on a word or phrase that is deeply meaningful to you. If you’re religious, choose something rooted in that tradition (such as peace, om, The Lord is my shepherd, or shalom).

Progressive muscle relaxation for stress relief

Progressive muscle relaxation is another effective and widely used strategy for relieving stress. It involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box to the right:

• Loosen your clothing, take off your shoes, and get comfortable.
• Take a few minutes to relax, breathing in and out in slow, deep breaths.
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
  When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
• Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.

Deep breathing for stress relief

If you’d like to explore relaxation techniques, deep breathing is a good place to start, since it is used in many relaxation practices including yoga, meditation, and visualization. Deep breathing involves not only the lungs but also the abdomen, or diaphragm.
Most of us don’t breathe from the diaphragm. Instead, we take shallow breaths from our upper chests. When we’re stressed, our breath becomes even shallower. The problem is that shallow breathing limits the amount of oxygen we take in—which makes us feel even more tense, short of breath, and anxious. Deep breathing, on the other hand, encourages full oxygen exchange throughout the chest and lungs.
Chest Breathing vs. Abdominal Breathing
When you breathe from your chest, you inhale about a teacup of oxygen. Instead, you should breathe from your abdomen. When you breathe from your abdomen, you inhale about a quart of oxygen. The more oxygen you inhale, the better.
How you breathe also affects your nervous system. Chest breathing makes your brain create shorter, more restless brain waves. Abdominal breathing makes your brain create longer, slower brain waves. These longer and slower brain waves are similar to the ones your brain makes when you are relaxed and calm. So, breathing from the abdomen helps you relax quickly.
Source: University of Pittsburgh Medical Center
With its focus on full, cleansing breaths powered by the diaphragm, deep breathing can help you get your stress levels in check. The next time you feel uptight, try taking a minute to slow down and breathe deeply:

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen sitting up, lie on the floor, put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. Breathing techniques can be practiced almost anywhere and can be combined with other relaxation exercises, such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Relaxation techniques for stress relief

Many relaxation techniques can help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.
Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
Keep in mind that there is no single relaxation technique that is best. Many techniques are effective, but only when practiced regularly: so choose a relaxation technique or combination of techniques that resonates with you and fits your lifestyle.
Starting a daily stress relief practice
The best way to start and maintain a daily stress relief practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your relaxation practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
All you need to start a relaxation practice are:

• A quiet environment – Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
• A comfortable position – Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
• A point of focus – Pick a meaningful word or phrase and repeat it throughout your session. You may also to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
• A passive attitude – Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

Stress Relief:Yoga, Meditation, and Other Relaxation Techniques

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.
The relaxation response
Whenever we encounter a stressful event, our bodies undergo a series of involuntary hormonal and biochemical changes. This automatic stress response, also called the fight-or-flight reaction, puts our bodies in alarm mode: heart rate speeds up, breath becomes shallow, muscles tense, and our digestive and immune systems temporarily shut down. The stress response is helpful in true emergency situations, but when it’s activated on a frequent basis it puts strain on both mind and body.
No one can avoid all stress, but you can counteract it by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response brings your system back into balance, reducing stress hormones, slowing down your muscles and organs, and increasing blood flow to the brain.
When the relaxation response is activated:

• Your heart rate decreases
• Breathing becomes slower and deeper
• Blood pressure drops or stabilizes
• Your muscles relax

In addition to its calming physical effects, research has shown that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits.

Mole Removal Surgery, Laser Mole Removal

Mole Removal
Although mole removal is crucial for patients who have developed melanoma, many patients choose to have their skin moles removed as a precautionary measure, or because they dislike the mole’s appearance. For patients with cancerous moles, surgery is the only effective method of removal. For those who want their moles removed for cosmetic reasons, surgical, laser, and natural mole removal are usually good options.
Mole Removal Surgery
There are three methods used for surgical mole removal: shave excision, punch biopsy, and excisional surgery.
Shave excision is used for moles that are raised above the skin. In the shave procedure, your doctor will apply a local anesthetic to the area surrounding the mole and use a small, sharp scalpel to shave down the surface of the mole so that it is flush with the surrounding skin.
The punch biopsy technique, usually used for smaller skin moles, involves using a special device to “punch out" a cylinder-shaped piece of skin.
Skin moles that are flat or malignant are usually removed with excisional surgery, wherein the surgeon cuts the mole out entirely and closes the wound with stitches.
Laser Mole Removal
Laser mole removal is best for moles that are flat and brown or black in color. Full removal of the mole usually requires one to three trips to a physician or dermatologist’s office, where he or she will apply a local anesthetic and use a laser to remove the mole tissue. Generally, laser mole removal is not appropriate for very large moles or moles that protrude above the skin.
Natural Mole Removal
There are a variety of natural mole removal creams and pastes on the market, most of which contain bloodroot, a woodland herb that grows in the northern United States and Canada. Bloodroot has been used for generations in the field of alternative medicine as a method of natural mole removal, and is now available for at-home use. The process can vary depending on which product you purchase. For bloodroot paste, the process is as follows:
Apply the paste to the mole and cover with a bandage. Repeat for three days, each time washing the affected area with hydrogen peroxide before application.
The area at the base of the mole will become inflamed, and the mole will turn pale and fall off.
Generally, you will experience minimal scarring and no tissue damage.
Because little is known about the effects of bloodroot or other natural mole removal solutions on malignant tissue, it should not be used to treat moles that are potentially cancerous. If you suspect that your mole may be cancerous, consult your dermatologist about a biopsy and surgical removal.

Moles

Moles, medically known as nevi, are clusters of pigmented cells that appear as small, dark spots on the skin, and can vary greatly in size and color. Moles typically appear on the face, arms, legs, and torso, but can develop anywhere on the body. Although most skin moles are harmless, in rare cases they can become precancerous, necessitating surgical removal. Some patients also opt to remove benign moles for cosmetic reasons using surgical, laser, or natural mole removal.
Types of Moles
Common skin moles are dark, uniform in color, and often raised above the skin. Atypical skin moles are called dysplastic nevi, and are usually larger than common moles, with irregular borders and coloring. These moles are considered to be precancerous and have a higher likelihood of turning into melanoma than common moles.
Moles and Skin Cancer
Because abnormal skin moles are more likely to turn into melanoma – the most aggressive and deadly form of skin cancer – it is important that they be monitored for any changes in shape, size, or color. If you have a mole that your doctor believes may be cancerous, he or she will take a tissue sample. Mole removal will be necessary if the sample shows evidence of cancer.

Mole Removal

The best method for mole removal depends on different characteristics of the mole including size, shape, and color. With most moles (pigmented areas) we are either born with them, or they appear over time as we exose our skin to the sun. For flat moles, skin tags, or protruding moles that have been realtively stable since birth (with no rapid growing, shape changing, etc.) treatment with laser or excision can remove them easily. Other moles that have changed in color or contour should be removed for biopsy to determine if they are associated with skin cancer.

Different Types of Moles and Their Characteristics: Skin Tags- are small skin growths that may have a small narrow stalk. They are usually skin colored or occasionally darker in color, and usually painless.
Raised Moles- These can be a variety of colors and run deeper than flat moles.
Flat Moles- any dark spot or irregularity in the skin.Treatment Methods for Mole Removal:Laser- Usually used for pigmented nevi (flat moles that are brown/black in color). This method of removal may require repeated treatments (approximately 1-3) before the mole is gone. Light from the laser usually does not penetrate deeply enough to use this method on raised moles.
Excision (cutting) with sutures- Some moles may require excision for complete and permanant removal. This is usually a single treatment and is usually used for protruding moles.
Electrocautery- Usually used for removing skin tags, or seborrheia keritosis. It is a procedure that uses heat to burn the mole off, reaching only the superficial layers of the skin (so scarring is not a problem). Multiple treatments may be needed (approximately 1-3). What is the recovery after mole removal?
If the mole has been excised, stitches will be left in for approximately one week. If the mole has been treated with a laser there will usually be a scab that forms, and can take a week before it falls off. Once the scab comes off the area is usually reddish. It can take several weeks before the normal skin color returns. The area should be kept clean and protected from the sun with a good sunblock.

Mole Types and Removal Techniques

During childhood and early adulthood, many people develop small areas of darkened skin, which often raise up over time. These growths are commonly referred to as moles. Moles are made up of cells called melanocytes. Melanocytes are found distributed throughout the skin and are responsible for the production of skin pigment. Moles occur when these melanocytes grow in clusters in areas of the skin. Moles begin developing during childhood and adolescence and tend to slowly raise up and lighten over a person’s lifetime. The tendency to develop moles is more prevalent in fair skinned people and is partially inherited. Sun exposure has also been shown to stimulate the development of moles.
There are three main issues that bring patients to the dermatologist for their moles. One common patient concern is whether any of their moles are suspicious for or at risk of turning into cancer. Another concern is about moles that protrude and get repeatedly irritated by activities such as shaving or rubbing on clothing. Also, many patients have concerns about the cosmetic appearance of certain moles and may desire removal to enhance appearance.
Evaluation of moles to check for melanoma is an essential part of dermatology today. Melanoma usually develops on previously normal skin, but on occasion may develop in a pre-existing mole. People with many moles are at slightly greater risk of melanoma, especially if the moles are large and irregular. Checking for melanoma is trickier when patients have many moles, the difference between normal moles and melanoma are often subtle and require an expert trained eye. The removal of normal moles does not decrease the risk of developing melanoma. Dermatologists are best qualified to determine which moles are suspicious enough for biopsy. Ideal biopsy technique allows for complete information about the growth with minimized scarring.
Moles that are irritated by activities of daily living are best removed. These moles may interfere with shaving or may rub against clothing. The techniques used to remove these moles are the same as those used to remove moles that are cosmetically undesirable.
There are many people who have one or more moles that they see as detracting from their overall appearance. Not all undesirable moles, however, are candidates for cosmetic mole removal. Figuring out which moles are appropriate candidates requires careful judgment.
There are two main methods used for mole removal. Moles can either be shaved off of the surrounding skin or excised with the underlying and surrounding skin and then stitched. For best results, treatment should be individualized. The shave excision method is the most frequently selected method for mole removal, as it tends to produce optimal cosmetic results for most cases. Shave excision is also generally best for moles that are irritated by clothing or shaving. For shave excision, the skin around and under the mole is injected with lidocaine anesthetic. This takes away any minor pain of the procedure. It also raises and firms the skin treatment site. Then a small sharp scalpel blade, often lubricated with mineral oil, is used to precisely remove the raised and pigmented mole tissue while leaving a cut surface that is flush with the surrounding skin.
The shave removal technique is excellent, but, like all techniques, has limitations. Despite every attempt to cut the mole exactly flush with the skin, minor imperfections of the cut surface may occur. An electrosurgical apparatus is used in these instances to even out the contours of the removal.
With meticulous technique and careful patient selection, shave removal results are generally gratifying to patient and physician. Nevertheless, permanent contour and color imperfections may occasionally result. Contour imperfections may result if the tissue is not cut exactly even with the surrounding skin and may also rarely occur due to changes in skin contours resulting from the healing process.
During shave excision of moles, some of the melanocytes are often left below the even cut surface of the removal site. Usually, these cells pose no cosmetic problem. Moles may, however, regrow at the excision site shortly after removal or years later. The mole cells below the cut surface of the removal site can also cause re-pigmentation of the removal site to a shade much darker than that of the removed mole. This re-pigmentation side effect is particularly problematic for patients with olive skin or dark eyes and hair. Mole regrowth and re-pigmentation occur more commonly in young patients and may result in the desire for re-removal.
Because of these limitations in shave excision of moles, excision of moles with the skin underlying them is sometimes recommended. This technique is often referred to as elliptical mole excision because the mole is usually removed in an ellipse of skin that allows for a flush closure without puckers. Elliptical excision may be recommended if there is a high suspicion of melanoma. It is also useful when the risk of mole regrowth, re-pigmentation or uneven skin contours with shave excision make it a better choice.
Elliptical excision is more time and resource intensive than shave excision. It entails more risk of bleeding and infection. Just as in shave excision, results with elliptical excision depend up on good surgical judgment and careful execution of the finer points of surgical technique. Elliptical excision invariably results in a linear surgical scar that can vary from virtually undetectable to more noticeable than the original mole. In younger patients, elliptical excisions often heal with wide and sometimes unsightly scars due to the tug of surrounding elastic skin.
Careful patient selection is a prerequisite for obtaining good mole removal results. Even when the patients are properly chosen, the results of cosmetic mole removal are very technique dependent. Good technique is the result of training, experience and skill.

Choosing a Photo Image Hosting Site

Tips on Deciding Where to Store Your Images Online
There are several photo image hosting sites that allow visitors to upload photos to share with friends and family. This saves everyone the trouble of receiving large attachments by e-mail. Most sites also allow those you share the photos with to order their own prints, or even the images on coffee mugs and various other gift items.
Most are free, although some require occasional print purchases to keep your online image gallery active. They provide a convenient online place to store images, although you should never rely on these sites as your primary image backup for storage.
Here are some key considerations before choosing a photo site:
Is it free? If it offers a paid membership, what is the difference between the two?
What is the photo storage limit, but in size of image storage and the length of time you can leave photos there before they are deleted?
Is it easy to use, both for the person uploading photos and friends viewing them?
Is there a privacy option so that friends and family alone can see the pictures?
What are the features? Does it offer all the features I need?
Can I order prints or photo gift items?
It is usually relatively simple to set up the photo galleries, and easy for friends and family to peruse the images online.

Typically, you send someone an invitation to view your image online. If you think people will order prints or other photo gifts, be sure to use the highest quality images your camera is capable of producing (300 dpi or better). Do not crop before upload, even if it saves time creating the album.
One downside is that you must still have concerns about someone stealing your images. Do not upload any images that you mind someone else snatching. Many also offer free prints to new users, so it could be worth it for a few pictures to pass around.
There are dozens of other sites as well, so shop around before you commit to one site. Since most are free, there is also no reason you can't join a few sites. They do make it easier to share images with others, and you usually have no commitment to buy (unless you want to keep your account active).

Stop, Camera Thief!

Protect Your Digital Camera While Traveling
You've spent your hard-earned money on that cool new digital camera. You are traveling in a strange city, hoping to get great pictures for your photo album. Be sure you return home with the camera, and those pictures, intact.
I live in a city that has a very high tourist season and I see travelers daily make mistakes that probably will, one day, cost them their camera.
If you’re planning on a taking a vacation, then I’m assuming you’re planning to take your camera with you. I’m also going to go out on a limb here and assume you’re planning on bringing your camera back with you.
During my time on the French Riviera, I have seen countless cameras that are vulnerable to theft. Cafes line one side of the street where Joe Tourist is sitting sipping on his drink trying to figure out family what to see next.

Joe and his family seem to be having a good time enjoying the sights and the weather, but what Joe doesn’t know is that a thief across the street is checking out his brand new Canon 10D.
You see, Joe wasn’t really thinking about his camera when he sat down at the table. He just put the strap of his camera on the back of the chair and now his camera is dangling there like a worm waiting for the fish to come and take it. Twenty minutes later Joe and his family are getting up to leave. They’ve made their decision on what to see next. Joe reaches for his camera and grabs a nice fistful of sea air. Gone. Bye-bye, brand new camera.
Another goof I see daily is the camera dangling by the strap that’s just over the shoulder of the tourist. Now here is Joe again walking with his family with that camera dangling and a thief walking a few yards behind them watching and waiting. Then the thief begins to run towards the camera. As the thief reaches Joe, he grabs the camera without losing a step. Joe feels the tug on his arm maybe knocking him down or at least off-balance, and within seconds poor Joe is watching his camera go for a run with a total stranger and pretty sure he’s not gonna see either one again. Wave bye-bye Joe.
Both of those thefts could’ve have been avoided if Joe took a few simple precautions:
Don’t advertise your camera. Keep your camera in a bag, preferably a plain old run of the mill one, not the one that has Nikon, Canon or Kodak plastered all over it. It's much safer for the camera anyway.
Keep it on your body whenever possible. If it’s a book bag type you can sometimes keep it on you while you’re eating at a restaurant, or you can sit the bag down between your feet and put the chair leg through the back straps to give your bag a little more protection. (Just don't forget it when you leave!)
Don't just leave it dangling from your neck, either. A quick cut of a knife and the strap is worthless, the camera is gone.
Be aware of your surroundings. I always give a quick look around before I pull my camera out. Even then, I wrap the strap around my wrist a couple of times before the camera leaves my bag.
Insure it! All the prevention in the world cannot thwart the craftiest thieves. Your homeowner's or renter's insurance probably offers "scheduled coverage" for an added fee (your insurance otherwise will not cover it once you leave your home). Travel insurance policies also provide coverage, although read the fine print first to be sure the coverage is as valuable as the camera. If you're camera is quite valuable, or you are a pro or serious amateur with a lot of equipment, check into policies specifically for cameras and photo equipment.
Secure your images. No policy can replace those great shots of the family posing at the Grand Canyon, and imagine the expense to return later. While you are traveling, you can back up those images even without a laptop on hand. Look for hour-photo shops that will convert those images on your memory card to CD. Keep that CD somewhere safe.
Just remember you’re on a vacation trying to have some fun and enjoying the time with your family. Don’t let your vacation make a thief happy, too.

How to Protect Your Digital Camera from Extreme Heat, Cold Weather and Rain

A lot of people feel that when it's raining or snowing, extremely hot or cold, the camera automatically has to stay safely indoors. I do have to admit, that is a good way to protect your camera, but you end up missing some great shots.
On the other end of that spectrum, some people are careless about their digital cameras. They don’t think anything of leaving their cameras in stuffy car when the temperature outside is 100 degrees. All cameras hate extreme heat and extreme cold.
You invested hard-earned money into a digital camera. When the weather's bad, be it hot, cold or raining, you don't want your camera to be damaged.
Get a good camera bag
One thing you can do to protect your camera while traveling or hiking or exposed to the elements is to invest in a good, high quality camera bag.

There are plenty of them out there and a lot of them are weatherproof. Bogen and Lowepro are two makers of quality bags.
Not only will a good bag protect your equipment from the weather, but they will also keep all that equipment you carry around safe and secure.
Use a UV filter
It's also a good idea to use a filter such as a UV (ultra-violet) or skylight filter to protect your lens. They’re much cheaper to replace then a lens any day of the week.
Rain tips for your camera
There are a few things you can do for your camera if you happen to be stuck outside with holding it, and weather really becomes a factor.
If the weather turns to rain, you can put your camera under your jacket, shirt, hat, anything that will shield it. If you’re interested in getting some pictures of the weather, you can put your camera in a plastic bag and make a hole big enough for the lens. Just use a rubber band to secure the bag to the lens.
How to beat the heat
Avoid leaving your camera in the extreme heat if you’re outside. Laying a light towel over it will help shade it from the sun. Don’t use dark colors, as they will just absorb the heat.
When it's cold outside
When its gets cold out, one thing you can do for your camera is try to keep it as warm as possible. Again, putting it under your jacket works well using, your body heat. Keeping your camera as warm as possible will hopefully prevent condensation from occurring.
If condensation does happen, open the battery and memory compartments, empty them and keep the compartments open until they dry out. Don’t take your camera back outside if there is condensation in/on it. It is possible it will freeze.

Top 4 Waterproof Digital Cameras for Underwater Photography

Underwater cameras provide a unique chance to photograph a world that is often inaccessible with digital cameras. Whether you are capturing sealife, shooting while scuba diving or simply trying something artistic, this list provides you with the top digital cameras for underwater photography.

1. Sea & Sea DX-1G Compact Digital 10.0 MP Camera and Underwater Housing Set
This is a serious underwater camera, featuring 10 megapixels, a polycarbonate
underwater housing, and a "Sea and Sea" mode to optimize underwater digital photography. The camera also has some advanced features such as manual control over exposure and focus. It can also shoot video.

2. Intova IC-700 7.0MP Digital Camera with Underwater Housing
This underwater, waterproof digital camera kit provides a lot of megapixels and features in the under-$300 price range. It features 7 megapixels, and it is rated for photography underwater to a depth of 180 feet. It features macro mode, and a built-in flash that can reach up to five feet underwater.

3. Sealife SL320 Reef Master Mini Underwater Digital Camera

This compact, 8-ounce underwater digital camera is great for those seeking a lightweight and easy-to-use underwater camera. It features 6 megapixels, underwater exposure modes, and sea mode shutter speed range of 1/60th to 1/1000th of a second. It's rated to a depth of 130 feet.

4. VuPoint DC-WPC-ST531TBLK-VP Underwater Digital Camera

Rated up to 50 feet in depth, this camera features 5 megapixels and video capture. On the downside, it only features a digital zoom. You can shoot macro and control aperture settings. It's also one of the less expensive underwater digital cameras.

Olympus Stylus 720 Review

Olympus Stylus 720 - Perfect for Travelers
Waterproof digital cameras seem to be a traveler’s best friend. They are rugged, fairly small, and well, waterproof. Even if you never plan on using the Olympus Stylus 720 in wet conditions, the peace of mind it brings will be worth the extra penny. Prices are around $300.
As far as water proof digital cameras go, the Stylus 720 is up there with the best of them. However, compared to standard digital cameras, there are much better ones. So, if you’re a going to the spa, spend most of the day shopping, dine at five star restaurants kind of traveler; there are better digital cameras for you.
If you are a hike in the pouring rain, sweat like mule, and accident prone traveler; than the Olympus Stylus 720 is for you.
The quick & dirty:
Where you can get one:Buy.com $327.99 FREE SHIPPINGAmazon.com $300.00 - $350.00
Why it rocks:
Shockproof 5ft.
Waterproof 10ft.
7.1 Megapixels
3x Optical Zoom/5x Digital Zoom
Shoots Movie Clips
Uses xD Memory Cards
Why it bites:
Not Very Breathable
Seat-of-the-pants rating: 8 out of 10
For those of you who are travelers/SCUBA divers and need a decent waterproof camera, the Stylus can handle that too. There is an underwater housing for the camera to accommodate those of you who need to be able to use it in depths beyond 10ft. The only draw back to the housing is that it cost as much as the camera!
Looking to buy? Check out these sites:Buy.com $327.99 FREE SHIPPINGAmazon.com $300.00 - $350.00
The Olympus Stylus 720 is small, rugged, waterproof, and then some. What do you think? Are waterproof cameras perfect for the active traveler?

Waterproof Digital Camera

I’m going to assume for a minute that the design of the waterproof digital camera came about for logical reason and not as a security feature for travelers who are prone to dropping their cameras into glasses of beer. (Oh it happens) Drunken travelers aside, I’m stoked about all the new digital waterproof cameras that are coming out.
Being an avid whitewater kayaker, I’ve always wanted a good waterproof digital camera. I suppose I could keep a regular digital camera in a dry box, but that has so many draw backs. These new waterproof cameras are a God send. I can keep one in my lifejacket and not think twice about getting it wet. Now, if only they could make them float too.
These waterproof wonders will set you back a pretty penny though. They range in price from $200 - $500.
It seems to me that if you are going to invest in a digital camera for your travels, why not make it a waterproof one? This way you can take it to the beach, it will be safe in the rain, and prolonged immersion in glasses of beer won’t hurt it either.
Do you own a waterproof digital camera? What do you think about it?

Common Household Chemicals - Dangerous Mixtures

Some of the common chemicals found in your home shouldn't be mixed together. It's one thing to say "don't mix bleach with ammonia", but it's not always easy to know what products contain these two chemicals. Here's are some products you may have around the home that shouldn't be combined.
Bleach with Acid Toilet Bowl CleanersThis mixture can result in toxic, potentially deadly fumes.
Bleach with VinegarVinegar is a type of acid. Toxic chlorine vapor is produced. Don't mix chlorine bleach with any acid.
Bleach with AmmoniaToxic, potentially lethal vapors are produced.
Different Brands of One Type of ProductDon't mix different cleaners together. They may react violently, produce toxins, or become ineffective.
Highly Alkaline Products with Highly Acidic ProductsAcids and bases (alkalis) can react violently, presenting a splash hazard. Acids and bases are caustic and may cause chemical burns.
Certain Disinfectants with DetegentsDon't mix disinfectants with 'quaternary ammonia' listed as an ingedient with a detergent. The effectiveness of the disinfectant may be neutralized.
Chlorine bleach is sometimes called “sodium hypochlorite” or “hypochlorite.” You will encounter it in chlorine bleach, automatic dishwashing detergents, chlorinated disinfectants and cleaners, chlorinated scouring powder, mildew removers, and toilet bowl cleaners. Do not mix products together. Do not mix them with ammonia or vinegar.
Read the labels of products in your home and following instructions for proper use. Many containers will state the most common dangers from interaction with other products.

Using Bleach in the Laundry

1. Check the Tags.
Review the clothing care suggestions before using any type of bleach. It's also a good idea to test the clothing to make sure it is colorfast before using any type of bleach.
2. Dilute the Bleach.
Never pour bleach directly onto fabric. If you don't have a bleach dispenser on your washing machine, allow water to feel up partially in the washer tub before adding bleach and then clothing. This will protect your clothing from damage.
3. Don't Mix Bleach.
Never mix bleach with ammonia or any product containing ammonia. The fumes are toxic and can make you very sick in a very short period of time. If you're in doubt, don't mix.
4. Know your Fabric.
Some fabrics should not be bleached including flame retardant clothing, silk, acetate, spandex, rubber, and elastic.Even bleach safe fabric can be weakened over time with extensive bleach use.

"Bleach"

Definition: Bleach is a laundry aid that helps remover dirt and stains from clothing. Bleach creates a chemical reaction with soil that breaks it down and removes it from clothing. Bleach also has a whitening and brightening effect on clothing. There are two different types of bleach.
Chlorine bleach usually comes in a liquid form, but can occasionally be found in a powder form. Chlorine bleach contains sodium hypochloride diluted with water. This type of bleach is very powerful and can also disinfect laundry, but isn't safe for some fabric types.
Oxygen bleach is safe for use on most fabrics and is sometimes known as color-safe bleach or all-fabric bleach. Even this type of bleach may not be safe for all fabrics.

2007 NHL Free Agents: Eastern Conference

The following players are unrestricted NHL free agents in the summer of 2007.
Here's a list of unrestricted 2007 NHL free agents. Players are listed by 2006-07 NHL team and position.
Those who re-sign with the same team will be deleted. Those moving to new teams will have the new team noted in brackets, with the term of the contract and its total value expressed in millions of dollars.
Eastern Conference
Atlanta Thrashers Defense -
Greg de Vries (Nashville/2 yrs)
Shane Hnidy (Anaheim/2 yrs)
Andy Sutton (NY Islanders/3 yrs) Forward -
Eric Belanger (Minnesota/3 yrs/$5.25 M)
Jon Sim (NY Islanders/3 yrs/3 M)
JP Vigier
Boston Bruins Defense -
Bobby Allen
Jason York Forward -
Petr Tenkrat
Buffalo Sabres Goaltender -
Ty Conklin (Pittsburgh/1 yr/$500,000) Forward -
Daniel Briere Philadelphia/8 yrs/$52 M)
Chris Drury (NY Rangers/5 yrs/$35.25 M)
Dainius Zubrus New Jersey/6 yrs/$20.4 M)
Carolina Hurricanes Defense -
David Tanabe Forward -
Anson Carter
Josef Vasicek (NY Islanders/1 yr/$750,000)
Florida Panthers Goaltender -
Alex Auld (Phoenix/1 yr)
Ed Belfour Defense -
Alexei Semenov (San Jose/1 yr) Forward -
Martin Gelinas (Nashville/1 yr/$1.25 M))
Juraj Kolnik
Montreal Canadiens Goaltender -
David Aebischer (Phoenix/1 yr/$600,000) Defense -
Sheldon Souray (Edmonton/5 yrs/$27 M)
Janne Niinimaa Forward -
Radek Bonk (Nashville/2 yrs)
Aaron Downey
Mike Johnson
New Jersey Devils Goaltender -
Scott Clemmensen (Toronto/1 yr) Defense -
Brad Lukowich (Tampa Bay/3 yrs)
Dan McGillis
Brian Rafalski (Detroit/5 yrs/$30 M) Forward -
Scott Gomez (NY Rangers/7 yrs/$51.5 M)
Erik Rasmussen
Jim Dowd
Jason Wiemer
New York Islanders Goaltender -
Mike Dunham Defense -
Tom Poti (Washington/4 yrs/$14 M)
Sean Hill (Minnesota/1 yr)
Joel Bouchard Forward -
Ryan Smyth (Colorado/5 yrs/$31.25 M)
Alexei Yashin
Richard Zednik (Florida/2 yrs/$3.25 M)
Jason Blake (Toronto/5 yrs/$20 M)
Arron Asham (New Jersey/1 yr/$700,000)
Viktor Kozlov (Washington/2 yrs/$5 M)
Randy Robitaille
New York Rangers Goaltender -
Kevin Weekes (New Jersey/2 yrs/$1.375) Defense -
Karel Rachunek (New Jersey/1 yr/$1.4 M)
Sandis Ozolinsh Forward -
Michael Nylander (Washington/4 yrs/$19.5 M)
Jed Ortmeyer (Nashville/2 yrs/$1.5 M)
Ottawa Senators Defense -
Tom Preissing (Los Angeles/4 yrs/$11 M) Forward -
Mike Comrie (NY Islanders/1 yr/$3.375 M)
Philadelphia Flyers Goaltender -
Robert Esche Forward -
Todd Fedoruk (Dallas/1 yr/$875,000)
Dimitri Afanasenkov
Mike York (Phoenix/1 yr/$1 M)
Pittsburgh Penguins Goaltender -
Jocelyn Thibault (Buffalo/1 yr) Defense -
Joel Kwiatkowski
Eric Cairns Forward -
Michel Ouellet (Tampa Bay/2 yrs/$2.5 M)
Nils Ekman
Ronald Petrovicky
Tampa Bay Lightning Defense -
Cory Sarich (Calgary/5 yrs/$18 M)
Luke Richardson (Ottawa/1 yr/$500,000)
Nolan Pratt Forward -
Ruslan Fedotenko (Islanders/1 yr/$2.9 M)
Eric Perrin (Atlanta/2 yrs/$1.5 M)
Rob DiMaio
Toronto Maple Leafs Goaltender -
Jean Sebastien Aubin (Los Angeles/1 yr) Forward -
Michael Peca (Columbus/1 yr/$1.3 M)
Travis Green
Jeff O'Neill
Yanic Perreault (Chicago/1 yr/$1.5 M)
Washington Capitals Defense -
Bryan Muir Forward -
Jiri Novotny (Columbus/2 yrs)
Kris Beech (Columbus/1 yr)

Walking for Weight Loss: You CAN Start Today!

Why Walk?It's time to start walking for weight loss. Walking is the ideal exercise for those of us with weight issues. It is a natural body movement (Kick boxing? Not so much.) and doesn't require any special coordination skills. It works our muscles in a consistent, uniform fashion, making it virtually free of risk of injury.
Even if you're significantly overweight or obese, you can walk for weight loss. It may sound like an exhausting proposition -- studies have proven that obese individuals exert more energy to walk than those of lower weight. But if you begin today by simply walking to the end of your block, or even just to your mailbox and back, it's a start.
Another reason to say yes to walking is the fact that more people tend to stick with walking in the long run than any other form of exercise.

Walkers also tend to exercise more often and for longer duration than joggers, for example.
Your Body will Thank YouEven if you don't have a lot of weight to lose, you'll be doing your body a favor. The American Heart Association says walking conditions the heart and lungs when "performed at the proper intensity for 30 to 60 minutes at a time, at least three to four times a week (qtd. in Snowdon and Humphreys 42)."
Not by Diet AloneIf you're dieting, you still need to exercise. Studies have shown that those who successfully lose and keep weight off don't do it by just dieting. Most typically burn about 500 calories a day with exercise rather than cutting more calories from their diet.
Want to know the best part about walking if you're dieting? It's even been suggested that walking may decrease the appetite by its effect on the digestive system (Yanker).

Get Moving with Exercise Videos!

Videos are a great way for weight loss "newbies" to begin exercising. You can wear whatever you want; you can do them in the comfort of your own home and on your own schedule; there are a lot of videos geared towards beginners; and you don't have to worry about going out in the heat or unfavorable weather. Let's take a look at some important points to consider when choosing an exercise video.
You'll Only Do What You LikeYour first step to finding the right exercise video is to find one you are going to actually want to do. No matter how intense or fat burning your new exercise video is, if it sits on the shelf all day, it's not going to do you any good. There are many different types of exercise videos and these are some basic pointers you need to keep in mind:
The Importance of ImpactFirstly, when you are comparing aerobics videos, you should take into account the workout's impact level.

The levels are high, low and mixed. Low impact is best for beginners and is considered the safest level of impact with the lowest injury risk. The main difference is that high and mixed impact videos may include jumping or hopping (Both feet may be off of the floor during some movements.).
Choose Your StyleAfter taking the impact into consideration, see what type of exercise the video teaches. Some examples of popular aerobics are step (you step up and down on a plastic step or a crate), sports (like the very popular Tae Bo) or dance-based (e.g. disco dancing with exercise movements incorporated or "Jazzercise"). Many aerobics fans prefer videos that include "cross-training," that is, the video offers several different types of exercise. After all, variety is the spice of exercise!
If you are interested in improving muscle tone, you may also want to invest in a toning video. If you do not wish to pursue toning at the moment, that's perfectly fine. You may feel more comfortable with working towards toning after you have lost some weight with your aerobic workout.
Some aerobics videos incorporate toning into their workout, while other videos are devoted to toning entirely. You can find videos that use rubber bands or free weights (Small, lightweight dumbbells are appropriate for exercise beginners,) or there are those that do not require any additional equipment. If you see that you will be doing a fair amount of floor work, you may want to invest in an exercise mat.
Minor Details Do MatterSome other issues to take into account are the video's background music and the instructor's personality. While these two points may seem less significant compared to the exercise itself, they may play a part in whether or not you continue to do the video.
If the music is something you'd hear in an elevator, chances are it's not going to keep your motivation up. If you find the instructor's personality or commentary to be annoying, you will not want to encounter that person every time you exercise (...and back to the shelf the video will go!). On the other hand, if you find a particular instructor you enjoy and stay motivated with, stick with her.

Side Effects - Prednisone

Common Side Effects:
Check with your doctor if any of the following side effects continue or are bothersome:
increased appetite
indigestion
nervousness or restlessness
Less frequent or rare:
Check with your doctor if any of the following side effects continue or are bothersome:
darkening or lightening of skin color
dizziness or lightheadedness
flushing of face or cheeks
hiccups
increased sweating
sensation of spinning
Always Notify Doctor:
Less common
Decreased or blurred vision
frequent urination
increased thirst

Rare
confusion
excitement
false sense of well-being
hallucinations (seeing, hearing, or feeling things that are not there)
mental depression
mistaken feelings of self-importance or being mistreated
mood swings (sudden and wide)
restlessness
skin rash or hives
Additional effects:
Side Effects that may occur when this drug is used for a prolonged period of time. Check with your doctor if any of the following side effects occur:
abdominal or stomach pain or burning (continuing)
acne
bloody or black, tarry stools
changes in vision
eye pain
filling or rounding out of the face
headache
irregular heartbeat
menstrual problems
muscle cramps or pain
muscle weakness
nausea
pain in arms, back, hips, legs, ribs, or shoulders
reddish purple lines on arms, face, groin, legs, or trunk
redness of eyes
sensitivity of eyes to light
stunting of growth (in children)
swelling of feet or lower legs
tearing of eyes
thin, shiny skin
trouble in sleeping
unusual bruising
unusual increase in hair growth
unusual tiredness or weakness
vomiting
weight gain (rapid)
wounds that will not heal
Other Notes
Corticosteroids may lower your resistance to infections. Any infection you get may be harder to treat. Check with your doctor as soon as possible if you notice any possible signs of an infection, such as sore throat, fever, sneezing, or coughing.
After stopping this medicine, a body may need time to adjust. The length of time this takes depends on the amount of prednisone taken, and how long it was used. After large doses of this medicine for a long time, it may take up to one year to adjust. During this time, check with your doctor immediately if any of the following side effects occur:
abdominal, stomach, or back pain
dizziness
fainting
fever
loss of appetite (continuing)
muscle or joint pain
nausea
reappearance of disease symptoms
shortness of breath
unexplained headaches (frequent or continuing)
unusual tiredness or weakness
vomiting
weight loss (rapid)
Other side effects not listed above may also occur in some patients. If you notice any other effects, check with your doctor. This information is meant only as a guideline - always consult a physician or pharmacist for complete information about prescription medications.

Do I Have Risk Factors for Cervical Cancer?

Did you know the Pap smear is the only screening tool for cancer that has resulted in a significant drop in the number of cancer diagnosis, as well as increasing the survival rate for any type of cancer dramatically? Regular Pap smears, or other newer tests such as Thin Prep which can detect possible pre-cancer changes in the cervix for up to five years, are the only way to catch cervical cancers at an early stage when surgery or another type of procedure often stops the progression to cervical cancer.
Follow your health professional’s advice about when you need to have a Pap smear. You can significantly lower your risk of full-blown cervical cancer developing by adhering to a strict schedule of having regular pelvic exams, as directed by your health care provider, throughout your lifetime.

Even if you’ve had a hysterectomy, regular pelvic exams are necessary to detect other diseases, as well as cancers of the vulva or vagina, which occur more frequently post-hysterectomy.
What Increases Your Risk for Cervical Cancer?The single greatest risk factor for the development of cervical cancer is the human papilloma virus or HPV. This makes HPV the cause of nearly 100 percent of cervical cancers. While there are about 100 types of HPV, only 20 types of HPV factor into future cervical cancer. The two types of HPV that are precursors to the majority of cervical cancers are HPV 16 and HPV 18. Although the majority of women who get cervical cancer also have HPV, not every woman who either has or has had previous diagnosis of the human papilloma virus will ever have cervical cancer. However, HPV16, HPV18, or another of the 20 types that may lead to cervical cancer is typically present in women diagnosed with cancer of the cervix.
Having or having had a previous diagnosis of HPV, in addition to having one or more of the following risk factors for cancer of the cervix can significantly affects your personal risk of cervical cancer. Your answer to the following questions can help you to determine your cervical cancer risk:
Did you begin having sexual activity before age 18?
Have you had more than one sexual partner, or several sexual partners?
Has the person(s) you had sex with have sex with other partners?
Have you ever had any type of sexually transmitted disease or STD?
Are you over age 60?
Do you smoke?
For each question that you answered “yes,” your risk of cervical cancer significantly increases when you have or have ever had a diagnosis of HPV. Many times the presence of the human papilloma virus is unknown, making asking your health care provider for a HPV test during your next Pap smear essential. The recommendation for HPV testing is for women to have this test once every three years, unless your health care provider feels it's unnecessary, or you need more frequent HPV testing. Remember, the most important thing you can do to help prevent future cervical cancer diagnosis is for you to strictly follow you health care providers instructions for future visits, and for any follow-up tests or procedures after an abnormal Pap smear result is obtained.
References: National Women's Health Information Center NWHIC, American Cancer Society ACS, National Health Institutes NHI

Should You Be Tested for Colorectal Cancer?

Should You Be Tested for Colorectal Cancer?

Several options for screening are available, and should be discussed with your physician. A fecal occult blood test (FOBT) is recommended every year. A FOBT is used to examine stool for traces of blood that cannot be seen with the naked eye. This test can be taken at home and may detect bleeding from almost anywhere in the digestive tract, including polyps.
Every five years a flexible sigmoidoscopy is recommended in addition to the FOBT. A sigmoidoscopy is a way for a doctor to examine the last one third of the large intestine, which includes the rectum and sigmoid colon. A flexible viewing tube with a lens and light source on the end, called a sigmoidoscope, is used. Looking through the eyepiece at the other end of the scope, the doctor can see the inside of the colon. In this test, the doctor can check for cancer, abnormal growths (polyps) and ulcers.
One alternative to the flexible sigmoidoscopy is the double-contrast barium enema. A barium enema (also called a lower gastrointestinal series) is a special type of X-ray that uses barium sulfate and air to outline the lining of the rectum and colon. A barium enema can be performed as an outpatient procedure, and usually takes about 45 minutes. The enema might be uncomfortable, but the X-rays are completely painless.
A colonoscopy is recommended every ten years, or as a follow-up if any blood, polyps or abnormalities are found during any of the tests above. During a colonoscopy, a physician can examine the inside of the colon beyond the areas a sigmoidoscopy can reach. The colonoscopy procedure can take up to 1 1/2 hours and is performed in a hospital as an outpatient procedure with sedation. An attachment at the end of the colonoscope may be used to take a biopsy of the tissue in the colon. If a polyp is found, it may be removed and both biopsies and polyps will be sent to a laboratory for further testing.
People under the age of 50 who have a family history of colorectal cancer, inflammatory bowel disease, a personal history of cancerous growths or adenomatous polyps, or hereditary syndromes such as familial adenomatous polyposis should also be screened for colorectal cancer at their physician's discretion.
Colorectal Cancer Screening for People Over Age 50 Regular screening should include one of the following options:
FOBT every year.
Sigmoidoscopy every 5 years.
FOBT and sigmoidoscopy every 5 years.
Double-contrast barium enema every 5 years.
Colonoscopy every 10 years.

Facts About Sexually Transmitted Diseases

Facts about Sexually Transmitted Diseases
Sexually transmitted diseases (STDs) affect 12 million men and women in the United States each year.
Anyone can become infected through sexual intercourse with an infected person.
Many of those infected are teenagers or young adults.
Changing sexual partners adds to the risk of becoming infected.
Sometimes, early in the infection, there may be no symptoms, or symptoms may be easily confused with other illnesses.
Sexually transmitted diseases can cause:
Tubal pregnancies, sometimes fatal to the mother and always fatal to the unborn child
Death or severe damage to a baby born to an infected woman
Sterility (loss of ability to get pregnant)
Cancer of the cervix in women
Damage to other parts of the body, including the heart, kidneys, and brain
Death to infected individuals
See a doctor if you have any of these symptoms of STDs:
Discharge from the vagina, penis, and/or rectum
Pain or burning during urination and/or intercourse
Pain in the abdomen (women), testicles (men), and buttocks and legs (both)
Blisters, open sores, warts, rash, and/or swelling in the genital area, sex organs, and/or mouth
Flu-like symptoms, including fever, headache, aching muscles, and/or swollen glands
You can get more information about preventing sexually transmitted diseases by calling the National AIDS Hotline, the National Sexually Transmitted Diseases Hotline, or your state or local hotlines.

How A Condom Could Save Your Life

Protecting yourself against the AIDS virus is of special concern becuase this disease is fatal and has no cure.
About two-thirds of the people with AIDS in the United States got the disease during sexual intercourse with an infected partner. Experts believe that many of these people could have avoided the disease by using condoms.
Condoms are used for both birth control and reducing the risk of disease. That's why some people think that other forms of birth control -- such as the IUD, diaphragm, cervical cap or pill -- will protect them against diseases, too. But that's not true. If you use any other form of birth control, you still need a condom in addition to reduce the risk of getting sexually transmitted diseases.
A condom is especially important when an uninfected pregnant woman has sex, because it can also help protect her and her unborn child from a sexually transmitted disease.
Note well: Condoms are not 100% safe, but if used properly, will reduce the risk of sexually transmitted diseases, including AIDS.

Colorectal Cancer: What You Must Know to Save Your Life!

Deanna Clair was my friend, she was almost like another mother to me, and as it turned out very much like the mother who gave birth to me and gave me up for adoption. She was 52 years old when she died from colon cancer in 1992. Why did she die? She died, in my opinion, because she was also a psychiatric patient diagnosed with manic-depression (now called bipolar disorder). Sadly, her doctors never took her physical health complaints seriously.
I heard her complaints of constant nausea, unbelievable constipation and bowel problems, and fatigue--almost daily--for 3 years before a physician finally decided that perhaps a colonoscopy was in order. By then it was too late, and cancer had spread from her colon to her liver.

Her prognosis was devastating--Stage IV Colon Cancer--and death arrived within one month. Had a physician taken her complaints seriously earlier, her 5-year chance of survival could have been as high as ninety percent.
Colon cancer affects an estimated 93,800 and rectal cancer affects 36,400 annually. Colorectal cancers are the third most common cancers in men and women, although incidence rates declined significantly from 1992 to 1996. Research suggests that these reductions may be due to increased screening and polyp removal. The sad fact is that, despite the excellent screening tools that are available, more than 56,000 people will die of colorectal cancers in 2000.
Colorectal cancers usually start as small polyps which can be found and removed during colonoscopy. Removing these colon or rectal polyps prevents them from turning into cancer. It can take between 5 and 15 years for polyps to become cancerous; however, not all polyps will become cancer.
Who is at risk of developing colorectal cancers?Family history plays a key role in determining who is at risk, if you have a personal family history of colorectal cancers, polyps, or inflammatory bowel disease you may face a significantly increased risk of colorectal cancers. Other factors which may play a role include inactivity, high fat and/or low fiber diet, and inadequate consumption of fresh fruits and vegetables.
What can you do to lower your risk of colorectal cancer?Regular exercise, at least 30 minutes a day, has been found to lower the risk of this cancer and many others by as much as fifty percent. Smoking cigarettes increases your risk of colon cancer, so if you smoke quit now to reduce your risk. Maintain a healthy weight, and limit your intake of alcohol. Other ways to reduce your risk include having regular preventive testing, such as:
Fecal Occult Blood Test
Flexible Sigmoidoscopy
Double Contrast Barium Enema
Colonoscopy
There is some discussion that estrogen replacement therapy in post menopausal women and non steroidal anti-inflammatory drugs such as aspirin may reduce your risk of colorectal cancers.
Colon cancer is often symptomless, in the beginning, when symptoms of colorectal cancer are present they can include:
A persistent change in bowel habits.
Bloody stools or bleeding from the rectum
Abdominal pain.
Unexplained weight loss.
Fatigue or anemia.
Persistent nausea, and or loss of appetite.
If you experience any of these symptoms contact your health care provider immediately. Everyone should have a colonoscopy beginning at age 50, sooner if you have a family history of cancer or other risk factors. Talk to your doctor and determine your personal risk for colorectal cancer.

Estrogen Increases Heart Risk

Preliminary information obtained from the Women's Health Initiative (WHI) Hormone Replacement Therapy (HRT) trial indicates that women who use estrogen may face a slightly higher risk of heart attacks and strokes over women who do not use estrogen. This study will continue through 2005, and researchers emphasize that the results could change by then.
In an April 3, 2000 statement Claude Lenfant, M.D., NHLBI Director said that letters were mailed to more than 27,000 women, aged 50-79, who are enrolled in the HRT component of the WHI. The purpose of this study is to study the effects of HRT on heart disease, osteoporosis-related bone fractures, and breast and endometrial cancer. This trial enables scientists to assess both the benefits and risks of HRT.
The letter updates information that WHI investigators gave to trial participants during the informed consent process at the study's beginning, and is part of a series of updates provided to participants as new data becomes available. Women were informed that the participants who were taking estrogen were experiencing slightly more heart attacks, strokes, and blood clots in the lungs than the women who were taking placebos. Researchers stressed that less than 1% of the women taking estrogen had experienced heart attacks, strokes, or blood clots during the first two years of the study.
For years women have believed that estrogen lowers the risk of heart disease; however according to the Women's Health Initiative's fact sheet on the HRT study, "No study has ever proven that HRT will reduce heart attacks. Several studies have been conducted on the effect of HRT and heart disease which have suggested that HRT decreases heart disease risk of heart disease risk factors such as LDL levels. However, these studies were mostly observational studies where women themselves, or their physicians, chose HRT and were followed over time. Such studies are not reliable. They were not controlled enough to offer definitive answers."
Does this news mean women should stop taking estrogen? Probably not. Dr. Lenfant said this information from WHI is considered preliminary, and it does not address the larger issue of long-term benefits and risks of HRT. It should not be used to influence current medical practice.
This news is just one more question for women trying to determine the pros and cons of hormone replacement therapy. As always, each woman should carefully weigh the pros and cons of hormone replacement therapy for menopause and consider her personal risk factors, and together with her physician determine the treatment plan that will offer her the most benefits.
The Women's Health Initiative is one of the largest prevention studies ever conducted in the United States. WHI focuses on strategies for preventing heart disease, breast and colorectal cancer, and osteoporosis in post-menopausal women. The initiative involves over 161, 000 women. The final results from WHI are expected in 2005.

Symptoms of Heart Attack

Symptoms of Heart Attacks
chest pain
back pain
pain or deep aching and throbbing in one or both arms
breathlessness
clammy sweating
dizziness
anxiety
fluid retention usually in the lower legs or ankles
fluttering, rapid heartbeats, palpitations
nausea
feeling of heaviness, tightnes, or pressure-like chest pain between the breasts that may radiate to the left arm or shoulder
What are the treatments for Heart Attack?Anytime you experience the symptoms of a heart attack, it is imperative that you do not delay calling 911.

Every minute that goes by during a heart attack before receiving treatment significantly lowers your risk of survival. Heart attack victims who have a delay of 10 minutes or longer before recieving treatment have a low chance of survival.
Visit our Health Treatments Guide Index for more information about Heart Attack and other women's health conditions.

Symptoms of Heart Attack in Women

A Woman's Heart: Symptoms of Heart AttackEvery year hundreds of thousands of women die as the result of a heart attack or other cardiovascular disease. What many people, including many healthcare professionals, don't realize is that the symptoms of heart attack in women are often different than in men. Women are more likely to experience nausea, dizziness, and anxiety as symptoms that indicate a heart attack.
Chest pain-may also include back pain and/or deep aching and throbbing in one or both arms.
Breathlessness and/or inability to catch your breath when waking up.
Clammy sweating.
Dizziness--unexplained lightheadedness, possible blackouts.
Anxiety--unusual nervousness, feelings of impending doom.
Edema--fluid retention and swelling usually of the ankles or lower legs.
Fluttering--rapid heartbeats, palpitations.
Nausea--gastric upset.
Feeling of heaviness, such as pressure-like chest pain between the breasts that may radiate to the left arm or shoulder.
Cardiovascular disease is the number one cause of death in women and it is the most preventable cause of death.

Women should pay particular attention to these symptoms and seek immediate advice from a healthcare professional if these symptoms occur.

The Heart Attack Benefits of Walking

Take a Walk Today to Prevent a Heart Attack Tommorrow
Would you take a walk every day if you knew it could potentially save you from a heart attack? The New England Journal of Medicine has previously reported that walking provides health benefits similar to that of vigorous exercise and reduces the incidence of heart attacks in women. Women who walk just three hours a week may reduce their risk of heart attack by thirty to forty percent. Women who walk more than five hours weekly may reduce their heart attack risk by fifty percent.
This is the first large-scale study in women that proves walking can significantly and effectively reduce a woman's risk of coronary disease. The study was conducted at the Harvard School of Public Health and Brigham and Women's Hospital in Boston, and measured the association between total physical activity, walking, vigorous exercise, and the incidence of coronary events among more than 72,000 women who were between 40 and 65 years old at the start of the study in 1986.
Heart disease kills more women annually than men.

At least 500,000 U.S. women experience fatal coronary events, while on the other hand, less than 460,000 men die to heart disease annually. The number of women dying of heart disease is rapidly increasing. This new study could potentially save the lives of one-third of the women who die each year.
How fast do you have to walk to achieve this benefit? Walking at a speed of 3.5 to 5 miles per hour or a 15 minute mile is all it takes, and it's never too late to start. The study found that sendentary women who became active in mid-life or later had a lower risk of coronary events than women who remained inactive.
So, take a walk today and prevent a heart attack tomorrow!

Smoking: Women's Health Perspective

Smoking: The Women's Health Perspective
WARNING!If You Are a Woman, Don't Smoke Cigarettes!We all have heard the warnings-- cigarettes can cause cancer and increase our risk of heart disease. But the sad fact is that approximately 23 million women in the US (23 percent of the female population) still smoke cigarettes. Smoking is the most preventable cause of death in this country, yet more than 140,000 women die each year from smoking related causes. The highest rate of smoking (27 percent) occurs among women between twenty-five and forty-four.
Despite all the warnings today's teens have heard about the dangers of smoking, the reality is that almost all of the new smokers today are teenagers; over 1.5 million teenage girls smoke cigarettes.
Women smokers suffer all the consequences of smoking that men do such as increased of risk various cancers (lung, mouth, larynx, pharynx, esophagus, kidney, pancreas, kidney, and bladder) and respiratory diseases, but as women we need explicit cognizance about the numerous smoking-related health risks which are uniquely ours.

This article explores these risks and, hopefully, provides women smokers the further perception and inducement, perhaps, needed to stop smoking.
Oral Contraceptives and SmokingDo you use oral contraceptives or another hormonal method of birth control? Women smokers who use oral contraceptives risk serious consequences including increased risk of developing cardiovascular diseases such as blood clots, heart attacks, and strokes. This risk increases with age and women over 35 who smoke should not use oral contraceptives.
Historically, a mild elevation in blood pressure often occurred in pill users. However, blood pressure often returned to normal "prepill" levels once oral contraceptives were discontinued. New studies indicate that high blood pressure is not a common problem for todays Pill users, nonetheless all women using oral contraceptives should have their blood pressure checked every six to twelve months.
Pregnancy and SmokingChemicals in tobacco are passed from pregnant mothers through the blood stream to the fetus. These toxic chemicals present serious risks to the unborn child, as well as the mother. According to "Our Bodies, Ourselves for the New Century," by the Boston Women's Health Book Collective, "Smoking during pregnancy is associated with preterm delivery, low birthweight, premature rupture of membranes, placenta previa, miscarriage, and neonatal death. New borns whose mothers smoked during pregnancy have the same nicotine levels in their bloodstream's as adults who smoke, and they go through withdrawal during their first days of life."
Children born to mothers who smoke experience more colds, ear aches, respiratory problems, and illnesses requiring visits to the pediatrician than children born to nonsmokers.
Infertility and SmokingIs a baby part of your future plans? Many women today delay childbirth until they are in their thirties or even forties, which can cause fertility problems even for nonsmoking women. But women who smoke and delay childbirth are putting themselves at a substantially greater risk of future infertility than nonsmokers.
The fact is women smokers have around 72 percent of the fertility of nonsmokers. When all other factors are equal, it is 3.4 times more likely that smokers will require over one year to conceive.
Increasingly, studies are showing that decreased ovulatory response, as well as the fertilization and implantation of the zygote may be impaired in women who smoke. Thought is also given that chemicals in tobacco may alter the cervical fluid, making it toxic to sperm causing pregnancy to be difficult to achieve.
We can't leave the men out on this one, though. Men smokers are 50 percent more likely to become impotent. Some of the toxic chemicals found in cigarettes may result in gene mutations that can cause miscarriage, birth defects, cancer, and other health problems in their children.
Pelvic Inflammatory Disease (PID) and SmokingPelvic inflammatory disease occurs with 33 percent more frequency in smokers than in nonsmokers. PIDis a painful disease that requires immediate medical intervention and is often a contributing factor in ectopic pregnancies, as well as pelvic adhesions and other fertility problems.
Premature Menopause, Menstruation, and SmokingBeginning to smoke as a teenager increases a woman's risk of early menopause three times. Smokers often notice symptoms of menopause two to three years earlier than nonsmokers.
Menstrual problems such as abnormal bleeding, amenorrhea (absence of periods), and vaginal discharges/infections are common complaints among women who smoke.
Menstrual abnormalities and early menopause may be caused by a toxic effect on the ovaries or by the significantly lower levels of estrogens noted in many studies of women smokers.

More Than Just Diet - Your Cholesterol Factors

Many factors affect your cholesterol level; some are under your control, while others such as age, gender, and heredity are not. Things that you can control include:
Your diet. While saturated fat in your diet is the main source that may cause your blood cholesterol levels to raise, cholesterol in food sources is also important; reducing theses dietary sources of cholesterol can help to lower your blood cholesterol levels.
Your weight. If you are overweight, your risk for heart disease and high blood cholesterol is greatly increased. If you lose weight you can lower your LDL and total cholesterol levels and help to increase your HDL and reduce your triglyceride levels.
Being physically inactive.Another risk factor for heart disease, as well as a contributing factor in being overweight is a lack of regular physical activity. Regular physical activity helps to lower LDL and raise HDL cholesterol. According to a report on a new study of diet and exercise by the National Academy of Sciences, Institute of Medicine one hour of physical activity is now recommended to reduce health risks.
Because other factors such as age, gender, and heredity are things you cannot change, controlling your diet, weight, and amount of physical activity are even more important. The fact is that the older we get the higher blood cholesterol levels will rise. Women are particularly susceptible to the age factor since before menopause total cholesterol levels are lower than men of the same age; however, post menopausal women often see an increase in LDL levels. You may also be genetically predisposed to high blood cholesterol levels since high cholesterol can run in families.
Your risk for developing heart disease or having a heart attack depends on the number of risk factors you have in addition to high blood cholesterol; generally, the higher your LDL level the higher your risk of developing heart disease or having a heart attack. If you already have heart disease, your risk is significantly higher than someone who does not have heart disease. If you have diabetes, you risk is greater as well. Other major risk factors that have an impact on your LDL levels include:
Smoking cigarettes. If you smoke, stop; if you don't smoke, don't start!
High blood pressure. If your blood pressure is 140/90 mmHg or higher or if you are already taking blood pressure medication, you are at increased risk for heart disease or heart attack.
Low HDL cholesterol. HDL levels of less than 40 mg/dL increase your risk; while HDL levels of 60o mg/dL or higher do not increase your risk of heart disease or heart attack.
Family history. If your family history includes heart disease in your father or brother before age 55 or heart disease in mother or sister before age 65, your risk is increased.
Age. Men who are 45 and older and women who are 55 and older face significant risk of developing heart disease or heart attack if their cholesterol levels are high.
Although being overweight and/or physically inactive are not included in this list they are factors which must be considered and corrected.

How To Prevent High Cholesterol Levels

Typically, you won't know that you have high cholesterol levels until you get a blood test that includes your lipid profile. Allowing your cholesterol levels to remain unchecked may lead to a variety of complications, including heart disease and possibly death. Prevention is one of your most important weapons in the fight against high cholesterol levels and heart disease. What can you do to prevent high cholesterol levels? Taking an inventory of your lifestyle and keeping in mind the following tips can help you to a healthy heart:
Obtain a Healthy Weight Being overweight not only places you at risk of not fitting into your clothes, it also can raise your LDL (“bad” cholesterol) and lower your HDL ("good" cholesterol). This combination is a perfect recipe for the development of heart disease.

It doesn't take long before you see the healthy results. In fact, if you are obese, losing just 5 to 10 percent of your body weight will show a modest improvement in your cholesterol levels. There are plenty of diets and recipes that can help you achieve a healthy weight.
Get PhysicalModerate exercise (about 30 minutes five times a week) reduces LDL cholesterol and raises HDL cholesterol. You don't have to be a triathelete or have a gym membership to get exercise -- there are many studies that suggest even brisk walking will help to lower your cholesterol levels. There are a lot sites on the internet out there to help you find an exercise program that is right for you.
Watch What You EatEat healthy by including lots of fruits, vegetables, whole grains, and lean sources of protein in your diet. Limit your consumption of meats, pastries, cookies and snack foods.
Pay Attention to Your MedicationsSome drugs might either directly cause your cholesterol levels to increase or decrease. So if you are placed on a new medication, be sure to ask your physician if it may affect your cholesterol levels. If there is a risk that the medication will raise your cholesterol levels, talk to your doctor about the possibility of an alternative. If there is no alternative, make sure you have a good plan to monitor your lipid levels.
Stop SmokingSmoking lowers HDL, increases oxidized LDL, and accelerates the growth of atherosclerosis, all of which predispose you to coronary heart disease. The good news is that your risk of heart disease may be reversed if you quit now.

Melanoma Information - Malignant Melanoma

Basic Facts About Melanoma
MelanomaMost people are aware that melanoma is a skin cancer that can spread earlier and more quickly than the other skin cancers. Our awareness in the public and in the medical community is increasing about how the sun causes skin damage. There are great sites on the internet with an incredible amount of information about all aspects of melanoma. In this article, I will narrow down that information and answer a few basic questions.
What is Melanoma?Melanoma is a cancer in melanocytes, or pigment-producing cells, in the skin. There are other types of skin cancer that don't spread, but melanoma is the type that can spread to other areas of the body, or metastasize.

It most frequently appears on the trunk in men and on the legs in women, but it can occur anywhere on the body.
Significance of MelanomaMelanoma is the eighth most common cancer in the United States and causes 1-2% of all cancer deaths. The incidence of melanoma has been increasing faster than any other cancer over the past 20 years. The way to decrease your chance of developing melanoma is to recognize if you are at risk and take measures to decrease that risk or be more vigilant.
Melanoma Risk FactorsThe following are risk factors from the highest to lowest risk. Also, the more risk factors you have, the higher your chances are of getting melanoma.
A mole that is changing
Atypical nevus syndrome
Having a mole that is >15cm in diameter and has been present since birth
White race
A prior skin cancer
A close family member with melanoma
Using a tanning bed ten times a year or more before age 30
More than 50 moles on your body
Suppression of the immune system
The tendency to burn and freckle instead of tan
Preventing MelanomaThe best prevention is to recognize any risk factors you may have and take steps to prevent sun damage. Use a sunscreen that has at least an SPF of 15 anytime you go out in the sun. If you have several risk factors you should probably use a sunscreen all the time with an SPF of 30. There are several moisturizers you can buy that already have sunscreen added to them.
Recognizing Suspicious MolesThe common rule of thumb is to apply the ABCD's.
Asymmetry - Draw a line through the middle of the mole. If the halves don't match, the mole is asymmetric and more likely to be abnormal.
Border - The borders of atypical moles are not well defined or can look scalloped with notches between the scallops.
Color - An uneven color throughout the mole is more likely a sign of abnormality. This is especially true if all the other moles on your body are a uniform color. On the other hand, some people normally have moles that have different colors in them. The colors red, white, and blue may be patriotic, but they also are signs of abnormality.
Diameter - Most melanomas spread horizontally before they start to spread vertically. Therefore look for moles that are enlarging in diameter greater than 6 mm or 1/4 inch. This is about the size of a pencil eraser.

Effects of Sun on the Skin

Cellular Skin Changes Caused by UV Radiation
Sunlight has a profound effect on the skin causing premature skin aging, skin cancer, and a host of skin changes. Exposure to ultraviolet light, UVA or UVB, from sunlight accounts for 90% of the symptoms of premature skin aging. Many skin changes that were commonly believed to be due to aging, such as easy bruising, are actually a result of prolonged exposure to UV radiation.
What is UV Radiation?The sun gives off ultraviolet radiation that we divide into categories based on the wavelength.
UVC - 100 to 290 nm
UVB - 290 to 320 nm
UVA - 320 to 400 nm
UVC RadiationUVC radiation is almost completely absorbed by the ozone layer and does not affect the skin. UVC radiation can be found in artificial sources such as mercury arc lamps and germicidal lamps.

UVB RadiationUVB affects the outer layer of skin, the epidermis, and is the primary agent responsible for sunburns. It is the most intense between the hours of 10:00 am and 2:00 pm when the sunlight is brightest. It is also more intense in the summer months accounting for 70% of a person's yearly UVB dose. UVB does not penetrate glass.
UVA RadiationUVA was once thought to have a minor effect on skin damage, but now studies are showing that UVA is a major contributor to skin damage. UVA penetrates deeper into the skin and works more efficiently. The intensity of UVA radiation is more constant than UVB without the variations during the day and throughout the year. UVA is also not filtered by glass.
Damaging Effects of UVA and UVBBoth UVA and UVB radiation can cause skin damage including wrinkles, lowered immunity against infection, aging skin disorders, and cancer. However, we still do not fully understand the process. Some of the possible mechanisms for UV skin damage are collagen breakdown, the formation of free radicals, interfering with DNA repair, and inhibiting the immune system.
Collagen BreakdownIn the dermis, UV radiation causes collagen to break down at a higher rate than with just chronologic aging. Sunlight damages collagen fibers and causes the accumulation of abnormal elastin. When this sun-induced elastin accumulates, enzymes called metalloproteinases are produced in large quantities. Normally, metalloproteinases remodel sun-injured skin by manufacturing and reforming collagen. However, this process does not always work well and some of the metalloproteinases actually break down collagen. This results in the formation of disorganized collagen fibers known as solar scars. When the skin repeats this imperfect rebuilding process over and over wrinkles develop.
Free RadicalsUV radiation is one of the major creators of free radicals. Free radicals are unstable oxygen molecules that have only one electron instead of two. Because electrons are found in pairs, the molecule must scavenge other molecules for another electron. When the second molecule looses its electron to the first molecule, it must then find another electron repeating the process. This process can damage cell function and alter genetic material. Free radical damage causes wrinkles by activating the metalloproteinases that break down collagen. They cause cancer by changing the genetic material, RNA and DNA, of the cell.
DNA RepairUV radiation can affect enzymes that help repair damaged DNA. Studies are being conducted looking into the role a specific enzyme called T4 endonuclease 5 (T4N5) has in repairing DNA.
Immune System EffectsThe body has a defense system to attack developing cancer cells. These immune system factors include white blood cells called T lymphocytes and specialized skin cells in the dermis called Langerhans cells. When the skin is exposed to sunlight, certain chemicals are released that suppress these immune factors.
Cell DeathThe last line of defense of the immune system is a process called apoptosis. Apoptosis is a process of cell-suicide that kills severely damaged cells so they cannot become cancerous. This cell-suicide is seen when you peel after a sunburn. There are certain factors, including UV exposure, that prevent this cell death allowing cells to continue to divide and possibly become cancerous.