5 Ways to treat allergies in dogs

Veterinarians estimate that as many as 15% of dogs suffer from environmental allergies, most of which begin before your pooch's third birthday and continue--and usually worsen--throughout his life. While you and your four-legged friend may share triggers, his symptoms aren't like yours. "Dogs may lick and chew their paws, scratch constantly, and develop inflamed ears or skin infections," says Jon Plant, DVM, DACVD, a veterinary dermatologist for Banfield Pet Hospital in Portland, OR. "These are all tip-offs that they're suffering from allergies, though only a vet can make the official diagnosis."

Keep your pet healthy naturally

While a veterinarian can prescribe strong meds or even cortisone if necessary, there are also milder treatments with fewer side effects. Regardless of the symptoms' severity, the best approach is likely a combination of the options below.

1) Eliminate Allergens
"We now think that allergens are absorbed through the skin, not inhaled," Dr. Plant says, which means that frequent bathing can bring serious relief by washing away irritants. Look for shampoos with oatmeal and hydrocortisone, both proven anti-inflammatories, and try to bathe Bowser every 3 or 4 days.

Keeping your home free of dust mites and pollen can also help alleviate allergy symptoms. According to a study from the Netherlands, dust mite sensitive dogs improved significantly when owners cleaned their homes using products specially formulated to remove those triggers. Try vacuuming regularly, installing high efficiency particulate air (HEPA) filters ($50 to $200), replacing old dog beds, and covering pillows and mattresses with allergy-proof cases.

Top allergy zones to avoid


2) Consider Supplements
Consider giving your pup omega-3 fatty acids , which have been known to reduce inflammation and help keep mild symptoms under control. Vitamin D is a new treatment; some vets believe it reduces the chance of skin infections from scratching. Because proper dosing of any supplement depends on your dog's size, talk to your vet before starting a regimen.

Get expert advice for everyday pet care


3) Ask about Prescriptions
One of the best-studied treatments for pet allergies, Atopica (the active ingredient is cyclosporine) delivers medication targeted specifically to cells that play a large role in inflammation. Very effective in up to 70% of dogs, this drug is usually recommended if your pet suffers year-round (rather than seasonally), and it's safe for long-term use, unlike steroids. The biggest drawbacks? A prescription can be expensive (a 30-day supply costs approximately $100), and around 10% of dogs initially experience side effects such as vomiting, though these often lessen with time.

Conquer fleas for good!


4) And Customized Shots
For a trigger-specific treatment, customized allergy shots may be the answer. If you opt for this route, be prepared to give Fido daily injections. This sounds scary, but it's usually accepted calmly by your dog, especially once he comes to expect it. The first step used to be identifying triggers with a time-consuming test performed by your vet, but this may no longer be necessary. Some pet doctors now offer "regionally specific" shots, which include the most common allergens in a geographic area, so your dog's dose doesn't have to be tailored, making the process faster and easier.

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5) Look closely at your dog's diet
Only 5 to 10% of dogs unlucky enough to be allergic are reacting to food, with proteins like beef, chicken, and soy topping the list of triggers. Symptoms mimic those of environmental allergies, but additional problems such as vomiting and diarrhea sometimes arise too. If you suspect that kibble may be the culprit, talk with your vet, who can help you and Spot systematically eliminate trouble foods until you've found a diet that will leave you both happy.

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The science of happiness

Although genetics help determine your sense of well being, life choices and goals play an important part as well. by Leslie Pepper

Measuring happiness is a tricky business. Still, that hasn't stopped individuals and institutions from trying to gauge how happy people are in an attempt to determine what it is exactly that brings joy. Most recently, British prime minister David Cameron proposed polling residents of the United Kingdom about their subjective well-being on an annual basis. Cameron hopes that by collecting this data, he can help the UK population thrive—perhaps even more than by improving the country's financial standing. As Cameron said, "It's time we admitted that there's more to life than money, and it's time we focused not just on GDP but on GWB—general well-being."

See More: 26 Low-Cost, Make-You-Smile Ideas

There's a societal (in addition to an individual) benefit to making sure people are happy: Happiness is a cornerstone of productivity. Countless studies have shown that those with a skip in their step typically have better jobs, are evaluated more positively by their bosses, and make more money. They are also more charitable and more satisfied with their marriages, and they have stronger immune systems. These findings raise a couple of questions, though. First off: Does happiness cause all those terrific things to happen, or is it the other way around? Sonja Lyubomirsky, a professor of psychology at the University of California, Riverside, and the author of The How of Happiness (Penguin, $16, amazon.com), wondered this, too. So in 2005 she and her research team reviewed approximately 250 studies conducted over the previous 25 years and determined that, lo and behold, being happy brings you great things. The second question: Exactly how high on life do you need to be to reap these rewards? (Do you have to be a 9 on a scale of 1 to 10, or is being a 7 sufficient?) In this case, no one really knows. Happiness is extremely subjective, says Tal Ben-Shahar, a professor of psychology at the Interdisciplinary Center, in Herzliya, Israel, and the author of Being Happy (McGraw-Hill, $18, amazon.com). What constitutes radiant joy for one person might not even rate as a good mood for another.

See More: How to Make Positive Changes in Your Life

What the experts do know is that you can increase your sense of happiness, no matter where you happen to fall on the emotional spectrum. And that's a fairly new discovery. Scientists used to believe that people had a genetically predetermined happiness "set point" and could do little to alter it. One illustrative case: In a widely publicized University of Minnesota study conducted by psychology professor David Lykken in 1996, Lykken concluded, "It may be that trying to be happier is as futile as trying to be taller."

But recent research has largely disproved that idea. A study of 60,000 adults, published in 2009 in Proceedings of the National Academy of Sciences, found that genes were responsible for only a portion of a person's sense of well-being. "Life goals and choices have as much or more impact on happiness," wrote researcher Bruce Headey, an associate professor and a principal fellow atthe Melbourne Institute of Applied Economic and Social Research, in Australia. Lyubomirsky takes it one step further: Of the approximately 50 percent of our happiness that isn't biologically driven, she says, 10 percent is connected to life circumstances (you're beautiful, say, or uniquely talented). But that leaves 40 percent unaccounted for—and up to us to shape.

See More: Simple Ways to Make Someone's Day

Unfortunately, that doesn't guarantee much in terms of jump-starting joy. As Daniel Gilbert, a professor of psychology at Harvard University and the author of Stumbling on Happiness (Vintage, $16, amazon.com), notes, most of us don't always know what makes us happy. This is largely due to a phenomenon called hedonic adaptation: After an initial rush, we quickly adapt to whatever it is we think will make us happier and soon begin to take it for granted, at which point it no longer brings contentment. "For example, when you step into an air-conditioned room on a hot and humid day, you feel spectacular," says Barry Schwartz, a professor of psychology at Swarthmore College, in Swarthmore, Pennsylvania, and a coauthor of Practical Wisdom (Riverhead, $27, amazon.com). "But after about five minutes, it's simply what it is: comfortable, but no longer pleasurable." The same principle holds true for money. We think the more we have, the happier we'll be. But this is not the case. David Myers, a professor of psychology at Hope College, in Holland, Michigan, found that there is little correlation between cash and contentment (for most Americans, there's not much emotional benefit to earning more than $75,000 a year, according to a recent study).The same holds for a dream date or a coveted job. One study followed high-level managers for five years and found that while voluntarily changing jobs brought a quick increase in satisfaction, that emotional high dissipated within the year.

See More: 5 Ways to Win People Over

The secret to manipulating the 40 percent of happiness that is within your control lies in other, nonmaterial areas. There are several frequently cited and easy ways to tip the happiness scales in your favor: One, repeat behaviors that have made you happy in the past, such as going on a ski trip with friends or taking the scenic route home from the grocery store. Two, immerse yourself in whatever you're doing. (This is a state psychologists refer to as flow—you get caught up in something that feels bigger than yourself while staying present in the moment.) And, three, do something that serves a larger purpose, whether it's a job you find meaningful or volunteer work in the community. "Doing good can make you feel good," says Schwartz.

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Yo-Yo Dieting is Better Than Obesity

By Jason Knapfel - DietsInReview.com

Lose the weight, no matter what! That's the take away from a new study that says even yo-yo dieting, which has always been frowned upon, is better than staying obese. Nobody wants to see their weight go up and down; i's immensely frustrating and can eat away at your self-esteem. But even with all of the negatives, being obese all of time is much worse.

A study presented at an annual meeting of the Endocrine Society in Boston compared mice who were fed a low-fat diet with those who were intentionally given a yo-yo diet regimen. What they found was the yo-yo diet group lived just as long as the low-fat diet group. There was also a group of mice fed a high-fat diet (more on that later).

This is certainly not an endorsement of fad diets or extreme weight fluctuations.

"People should not stop trying to lose weight if they are, like I am, a person who gains weight frequently and tries to lose it," said study researcher Edward List, a scientist at Ohio University's Edison Biotechnology Institute.

When comparing the yo-yo diet group of mice to those put on a high-fat diet, both exhibited the unhealthy characteristics of higher body fat and high blood sugar. However, when the yo-yo diet group lost weight these characteristics were absent.

"Given what we're learning about obesity and its impact on disease, it makes sense that yo-yo dieting not only doesn't hurt, but could help," said Dr. Louis Aronne, an obesity expert at Weill-Cornell Medical College in New York City.

Don't think of this as an endorsement for crazy ups and downs in weight, as much as confirmation that you should not fear failure since even temporarily losing weight has its benefits.

Maybe what's most important to note is that even small weight loss reaps benefits. A study from 2002 found that just a seven percent weight loss reduced the chance of developing diabetes by 58 percent.

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13 Hydrating foods for hot summer days

Here's some juicy news: Drinking water isn't the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. "Eating a three-ounce cucumber is like drinking three ounces of water, but better," says Howard Murad, M.D., author of "The Water Secret." Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost an athlete's performance and health. In addition to filling your water bottle, add to your diet these 13 tasty foods compiled by writer Leslie Goldman.

H2O + Electrolytes: Cantaloupe, peaches, strawberries
These fruits are mostly water and rich in potassium, an electrolyte lost through sweat. "Potassium and sodium work together to maintain fluid levels in the body," says Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet, "which helps regulate your heartbeat and circulation." One cup of each contains between five and 10 percent of your daily needs.
Try it: Toss strawberries into guacamole. Or make a cool soup: Blend together peaches, cantaloupe, peach nectar, lime juice, and sea salt, says culinary nutritionist Jackie Newgent, R.D.

Get more healthy meal ideas with our Recipe Finder 


H2O + Vitamin C: Watermelon, kiwi, citrus Vitamin C helps maintain cartilage and joint flexibility, and these fruits provide at least a third of your daily need per serving. It also plays a role in protecting your skin. "UV rays, pollution, and sweat negatively affect your skin," Bazilian says, and vitamin C counters those effects. A study in the Journal of Agricultural and Food Chemistry found watermelon and kiwi are nearly as healthy six days after being cut, so make fruit salad for the whole week.
Try it: Stir-fry tofu, bok choy, and scallion; add grapefruit segments. Combine kiwi with greens, avocado, pistachios, and onion. Toss watermelon with feta and mint.


H2O + Cancer Defense: Tomatoes, broccoli Tomatoes are rich in lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon, and cervical cancer. While it may not seem juicy, broccoli is 90 percent water and contains compounds called isothiocyanates. A 2010 study in the Journal of Medicinal Chemistry found isothiocyanates block a defective gene that causes cells to become cancerous.
Try it: Skewer cherry tomatoes and grill until lightly charred; add mozzarella balls, balsamic vinegar, and fresh basil. Stir-fry broccoli with grated ginger; add minced grapes and sunflower seeds.

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H2O + Recovery: Pineapple, cherries Both fruits may help you recover and rehydrate postrun. Studies show the enzyme bromelain, found in pineapple, may reduce inflammation and speed muscle repair. "Tart cherries contain anthocyanins and melatonin, which reduce inflammation," says Russel J. Reiter, Ph.D., professor of cellular and structural biology at the University of Texas Health Science Center.
Try it: Skewer pineapple with chicken and bell peppers; brush with teriyaki sauce and grill. Stir minced cherries into dijon mustard.


H2O + Immunity: Yogurt, kefir Studies show that eating probiotic-rich foods can protect you from catching respiratory-tract infections that might otherwise thwart your run. Yogurt usually delivers between one and five strains of probiotics (healthy bacteria); kefir, a yogurt-like drink, can contain up to a dozen. One cup of each also contains 10 to 12 grams of protein, an immune-system building block.
Try it: Mix together hummus and yogurt; add lemon juice. Whisk together equal parts maple syrup and kefir for a pancake topping.

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H2O + Digestion: Beans One cup of cooked beans (like kidney, pinto, and garbanzo) provides a half cup of water, as much protein as two eggs, and half your daily fiber needs. Fiber keeps your digestive system moving, helps lower cholesterol, and controls appetite. "Beans are the perfect runner's food," says Bazilian. "They're a balanced combo of carbs and protein, which allows for a slower release of blood sugar for optimal performance."
Try it: Combine beans, celery, onion, olive oil, and red-wine vinegar; add herbs and salt.

Personally, I could eat watermelon all day long. What are your favorite cooling or hydrating foods?

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5 Life Tweaks That Will Make You Happier and Healthier

Eat an Apple...

Researchers from Pennsylvania State University found that people who ate an applebefore lunch consumed nearly 190 fewer calories at the meal than those who'd taken in the same number of calories (125) in the form of applesauce, fiber-fortified apple juice, and plain apple juice. "All calories are not created equal," says Mark Hyman, MD, author ofUltrametabolism: The Simple Plan for Automatic Weight Loss. "A whole apple feels like more. It has more fiber and nutrients, and makes you feel full longer." The Penn State volunteers ate their apple about 15 minutes before lunch—and the authors suspect the effects might have been even more dramatic had they eaten the peel (which was removed), thanks to the extra fiber.

RELATED: 4 Easy-to-Find Superfoods That Won't Break the Bank

Photo: Carlos Alvarez/iStockphoto

Brush Your Teeth with Your Other Hand

Using your nondominant hand to do simple chores can improve your mood and your memory; that's because the action stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that encourages the growth of neurons linked to long-term memory and mood. "When you're depressed or under stress, your brain's production of BDNF plummets," says Moses Chao, PhD, professor of neuroscience and psychiatry at New York University School of Medicine. (One of the lesser-known effects of antidepressants, he says, is to raise the levels of BDNF.) Anything unexpected—smelling rosemary first thing in the morning, for example—can activate BDNF.

RELATED: Turn Stress into Strength

Photo: Jill Fromer/iStockphoto

Drink Filtered Coffee

A growing body of evidence is linking unfiltered coffee to higher levels of both LDL and total cholesterol. The reason, scientists suspect, has to do with terpenes—compounds found in the oil from coffee beans. Unfiltered coffees such as those made in an espresso machine or with a French press or a percolator have more terpenes, which interfere with cholesterol metabolism. "Filters catch surface oils," says Nancy Snyderman, MD, chief medical editor at NBC News and author of Medical Myths That Can Kill You: And the 101 Truths That Will Save, Extend, and Improve Your Life. "I learned the hard way that gold filters do very little. Paper filters are far more effective."

RELATED: 4 Exotic Grains That Can Improve Your Health

Photo: Andr/iStockphoto

Power Up Your Walk

If you've been anywhere near a gym lately, you've probably heard the word "core". Targeting the abs and back, core work develops supple muscles and decreases the risk of injuries. It also improves athletic performance and eases lower back pain, according to a review from the University of Colorado School of Medicine. You can easily slip in a little core conditioning while you're walking, says Michelle Demus, program director at New York's Pure Yoga studio. Take a deep inhalation, then, with a strong exhalation, pull in your navel toward your spine; hold for a count of five, and release. Do this 10 times while you're walking, take a short rest, and do two more sets. Another way to add core conditioning to your walk is to throw in a few lunges: Keeping the spine long and abdominals engaged, step about 3 feet forward with the right foot—the knee must stay directly above the ankle—and draw the left foot up, so you're balancing on the right leg for a moment. Repeat with the other foot.

RELATED: The One Way to Boost Your Mood, Sleep Better and Look Great

Photo: Ben Goldstein/Studio D

Have a Few Walnuts

If you're dragging, consider an unusual suspect: your liver. Thanks to the fatty, carb-heavy American diet, millions of adults are "increasing their odds of liver inflammation and putting themselves on the path toward cirrhosis—and they might never have touched a drink," says Jan Garavaglia, MD, host of the Discovery Health Channel's Dr. G: Medical Examiner and author of How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier from America's Favorite Medical Examiner. Fatigue and malaise are early symptoms of nonalcoholic fatty liver disease; to help prevent or reverse it, try eating an ounce of walnuts daily; they contain liver-healthy omega-3s. In general, try to replace junk food with fruit, vegetables, fish, and whole grains.

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7 Foods to Lift Your Mood

Food makes us feel good. It tastes delicious and it's full of surprises. For example, did you know food can actually work wonders in your body naturally? That's right. A simple Turkey sandwich on whole grain bread might be just the ticket to turning your otherwise blue, ho-hum day into a get-up-and-go, hurray day! These simple foods can make you and your family feel fabulous, lift your spirits the natural way, and keep you looking trim, healthy and vibrant without any crazy side effects.

Bean There, Done That!-Or have you? When was the last time you ate a lentil and didn't feel smarter? These little brown beans are a member of the legume family, and are an excellent source of folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain. In fact, low levels of folate have been linked to depression and a recent Harvard study showed that 38 percent of depressed women are deficient in folate.

Go Ahead, Be a Wal-nut Flower-It's no secret that walnuts resemble the wrinkled appearance of the brain, but it is true that they are an excellent source of omega-3 essential fatty acids, a type of healthy fat that's needed for brain cells and mood-lifting neurotransmitters to function properly and may help with depression.

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Did Somebody Say Chocolate?-Chocolate lovers agree, that the sweet stuff we all know and adore also boosts our levels of "feeling good", also known as endorphins, the brain's natural happy hormones. Scientists believe certain chemicals in chocolate cause anadamide-the brain's bliss transmitter- to hang around in the brain for longer periods of time, enhancing its stimulant effect.

6 Ways to Maintain Peak Energy at Work

(Good) Carbs Are Your Friend-Did you know, eating carbohydrates boosts serotonin levels (thereby, have a calming, soothing effect), and slow-release 'complex' carbs keep you sustained, helping you to stay mellow and preventing between-meals rattiness. Think whole grains, brown rice and fiber-filled foods that digest slowly and will keep you feeling fuller, longer. On the other hand, simple carbs like white bread, pasta and baked goods made with white flour will only give you a momentary boost followed by a crash, and you're more likely to gain extra pounds. So, to feel happier, for a longer period of time, enjoy complex carbs with every meal.

Bring on the Broccoli-This cruciferous vegetable is loaded with stress-relieving B vitamins, and has the added benefit of containing folate (folic acid), which is also part of the B vitamin family. Research shows that low levels of folate have been linked to depression, so by consuming broccoli on a regular basis, it can play a key role in keeping your folate levels up-positively affecting your mood.

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Talk Turkey to Me- Every time you take a bite out of your protein-rich turkey sandwich, you are lifting your spirits, literally. Turkey is high in phenylalanine, an amino acid which the brain converts to dopamine, a neurochemical that elevates mood and motivation and prevents depression. Plus, the addition of protein in your meal will also help slow the absorption of other carbohydrate foods eaten. When you eat complex carbs with turkey, it leaves you feeling upbeat and productive for hours after eating.

Don't Be Blue with BlueBerries-These little blue, fiber-filled, low calorie wonder berries are brimming with antioxidants and vitamin C, which are stress busters. Every day, your brain consumes so much oxygen, it's bound to attract oxidants that create damage; and the antioxidants in blueberries will help eliminate the free radicals that wear away at your memory.

Written for Hybrid Mom by Beth Aldrich, author, Media Spokesperson and Certified Health Counselor Health and Nutrition. Read more at healinglifestyles.com

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Why 10 Minutes of Yoga Works

Yogis are not the only ones singing the praises of yoga.  The medical community has now embraced yoga as one of the healthiest things we can do to reduce stress, increase focus, lower blood pressure, improve digestion and elimination, and generally make us calmer, happier people.

With all these benefits, why doesn't everyone practice yoga?  The main reason, I learned, is lack of time.  Our busy Western lifestyles make getting to those 90-minute yoga classes a challenge – many times increasing our stress rather than decreasing it.

I'm a yoga teacher, and I've been practicing yoga more than 10 years.  I am also a busy working wife and mother, stepmother, business owner, author … The list goes on.  I understand the challenge in carving out the time to practice.  So I came up with a solution. 

Yoga at Your Desk

Specific sequencing of yoga poses can create specific effects.  For example, if you are tired and want more vigor, a sequence focused on backbends of all sorts will energize you. If you are feeling down or depressed, chest-opening poses help to heal the heart and elevate mood. If you are emotionally drained, twists "squeeze" out the emotion, much like twisting a wet rag squeezes out the liquid. If you have back pain, hip pain, shoulder pain—any kind of pain—certain asanas are better than others for healing.

But for use as one of my major stress-reduction tools, I needed a simple 10-minute sequence that I could do anytime, and almost anywhere.  I dedicated myself to experimenting with different sequencing of poses, testing the theory on myself and a wide variety of students, from kids to those in their 60's and 70's.   And I found the solution.  The quickest, most effective yoga sequence for stress relief is an inversion (any pose in which your head is below your heart, like the classic Downward Facing Dog), a backbend (any pose in which the spine is arched back), and then a twist. 

Happily, I also found that even if I omitted the rest of the traditional yoga sequence (such as the standard standing poses like Triangle, or Trikonasana, and the standard seated poses, such as deep forward folds like Paschimottanasana, also called Extreme Stretch of the West), my students and I still experienced quite a calming effect by doing just one or two inversions, a few backbends, and one twist to each side.

I noticed I got the biggest bang for my buck if I held the inversion for at least three minutes, did a couple of quick backbends, then did a long-hold twist. This pattern didn't give me the same level of stress reduction as a ninety-minute practice, but it came close—and besides, I don't have time to do ninety minutes every day!

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As I perfected the 10-minute sequences and shared them with others, we compared notes.  Not only did these short sequences help tremendously in relieving stress for everyone, they also found that, like me, they practiced them regularly because they could fit in that 10 minutes anywhere in their day.  It was that regular practice that ended up bestowing increased flexibility and strength, as well as stress reduction.  

Just ten minutes of yoga performed four days a week will gift you with many of yoga's core benefits.  I have found it is the consistency of the practice of yoga that matters more than the length of the sessions.  So for many of us busy people, these shorter 10-minute sessions are ideal. 

Holly Mosier, author of Stress Less, Weigh Less, creator of the yoga DVD "10-Minute Yoga with Holly Mosier," Healthy lifestyle expert and 500-hour Registered Yoga Teacher (RYT) 

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6 Tricks for Living a Longer, Happier Life

By Nancy Rones, REDBOOK

Yeah, yeah, you know that exercising and eating right should be at the top of your daily to-do list. But let's face it: Some days there's barely enough time to sprint from the car to the pizza parlor to grab a pie to go. We're in no way suggesting you abandon those bigger long-term health goals, but we would like to help you by giving you these six simple, science-backed steps that you can take today—and every day—to live a longer, healthier, happier life. And don't let the small nature of these lifestyle tweaks fool you: They're proven to have a major impact on your health.

Related: 43 Sneaky Tricks to Look Younger

1. Buy a bouquet: Looking at flowers can put you in a brighter mood, research from Rutgers suggests. In three different studies, receiving flowers was shown to have both immediate and long-term positive effects on emotional outlook.

2. Turn off the tube during dinner: You already know that watching television at mealtime can lead to mindless eating and subsequent weight gain. Now, a study in the Journal of the American Dietetic Association suggests that families glued to the TV at dinnertime eat fewer fruits and veggies during the meal. To protect your family's health—and their waistlines—move the TV out of the kitchen and put it near the treadmill instead.

Related: Dress Like a Total Bombshell

3. Treat yourself to dark chocolate: For years, experts have touted chocolate's ability to help fight cancer and protect your heart. The latest good news: Enjoying about 30 calories of dark chocolate a day (one or two dark chocolate Hershey's Kisses) can help lower your blood pressure enough to reduce your risk of dying from heart disease by 5 percent and of stroke by 8 percent, according to a study in theJournal of the American Medical Association.

4. Wash your hands before going to the bathroom: Think of all the germs you touched while pushing that grocery shopping cart or handling toys at your child's preschool, says Ganem. To avoid transferring them to your private parts, he advises washing your hands thoroughly for at least 10 seconds before peeing.

Related: 30 Days to a Better Husband

5. Floss: Cleaning between your teeth helps get rid of the bacteria-laden plaque that causes gum disease and possibly a plethora of other problems, including heart disease, stroke, and premature births.

6. Snuggle with your honey: Hugging your partner is linked with higher levels of oxytocin, a hormone believed to help form sexual and social bonds, plus it lowers your blood pressure, according to research at the University of North Carolina at Chapel Hill. Need another excuse to get close? Research shows that women in strong, committed relationships lead happier, healthier lives.

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8 ways to avoid a urinary tract infection

Urinary tract infections are easy to treat, but that's hardly reassuring when you're rushing to the bathroom every 15 minutes to urinate--and experiencing burning, stinging pain.

One in five women will get a UTI--in the urethra, bladder, or kidneys--at some point in her life. Some women get them over and over again. Men are much less likely to get UTIs because their anatomy makes it harder for bacteria to get inside.

Antibiotics are necessary to knock out urinary tract infections, says Larrian Gillespie, M.D. Once you start taking the drugs, the discomfort will usually disappear within a day or two. In the meantime, here are a few steps to make you more comfortable and help prevent the infection from coming back.

More Natural Ways to Prevent a UTI

1) Drink a lot of water. The more you drink, the more you urinate--and frequent urination helps flush harmful bacteria from the bladder, says Mary Jane Minkin, M.D. When you keep filling your bladder and flushing it out, you can reduce the number of bacteria and help improve your condition. 

Water also dilutes the concentrated salts in urine, which can reduce discomfort when you have an infection. Try to drink at least 64 ounces of water each day.

Easy Trick to Wake Up Plain Water 

2) Fight bacteria with baking soda. At the first sign of symptoms, drink a solution made with 1/4 teaspoon of baking soda mixed in 8 ounces of water. Continue this once a day until you can get a culture done at a doctor's office or clinic and can get on antibiotics. Baking soda makes the bladder environment more alkaline, which, thereby, reduces the ability of bacteria to multiply, says Dr. Gillespie. 

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3) Dilute the burn. The concentrated salts in urine can cause stinging pain when you have a UTI. You can reduce discomfort by pouring body-temperature water over yourself while you urinate. 

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4) Relax with a heating pad. Applying heat to the abdomen is a great way to reduce cramps and painful pressure that sometimes accompany UTIs, says Dr. Gillespie. If you don't have a heating pad, a hot-water bottle or washcloth soaked in hot water works just as well. 

5) Avoid orange juice for a few days. Along with strawberries, grapefruit, and pineapple, orange juice has a high acid content. When you have a UTI, it will increase the burn when you urinate, says Dr. Gillespie. 

More Solutions for Female-Specific Conditions

6) Don't drink coffee or alcohol. When you have an infection, coffee and alcohol can make it painful to urinate, says Dr. Gillespie. Caffeine and alcohol also stimulate the muscular walls of the bladder, which may increase urinary "urges" and cause additional discomfort. 

More Reasons to Avoid Caffeine

7) Drink cranberry juice. Cranberry juice is a traditional remedy for preventing UTIs, and scientific research suggests it works. Cranberry juice is rich in proanthocyanidins, chemical compounds that appear to help prevent bacteria from sticking to cells in the urinary tract, says Beverly Kloeppel, M.D. If you can't find cranberry juice, look for cranberry juice concentrate that you can mix with water. You should avoid cranberry juice, however, if you have an overactive bladder, because it can irritate the bladder and make it more sensitive. 

If you get frequent UTIs, the key is to drink tart cranberry juice, not sweet cranberry juice cocktail. Drink 8 ounces of unsweetened cranberry juice three times a day or take one 400 milligram capsule of cranberry concentrate twice daily for a few months to see if it makes a difference. "Long-term use of cranberry should be avoided if you have kidney stones," says Dr. Kloeppel.

"If you don't want to drink all the caloric cranberry juice, by all means get cranberry extract pills at the health food store. They do help," says Dr. Minkin.

While you're at it, add some blueberries to your breakfast cereal or morning smoothie--they're related to cranberries and contain the same active compounds, says Dr. Kloeppel.

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8) Eat more yogurt. The research isn't conclusive, but there's some evidence that the organisms in live-culture yogurt, Lactobacillus acidophilus, may help prevent unwanted bacteria from multiplying in the urinary tract and prevent UTIs, says Dr. Minkin. 

Yogurt is especially helpful if you're taking antibiotics. While these drugs are very effective at killing harmful bacteria, antibiotics also kill "good" germs, which can lead to UTIs. Eating a cup of live-culture yogurt daily helps replenish beneficial bacteria while keeping the "bad" bugs away.

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PMS SOS! Can Diet Help?

You know those days -- when you feel more like Eeyore than Tigger, when your abdomen feels like a gargantuan balloon that you wish would just drift away. Premenstrual syndrome is not an illness, but a natural condition characterized by at least one of 150 potential symptoms in most menstruating women, according to "Women's Health" magazine.

For the majority of women who face PMS, symptoms are tolerable but bothersome. Bothersome enough, in fact, that a web search of the phrase "PMS and diet" results in more than 5 billion websites, many touting natural remedies, dos and don'ts, and supposedly sure-fire ways to completely conquer your symptoms. While "completely conquering" your symptoms through dietary changes may not always be possible, certain foods and dietary habits can help minimize your symptoms, which is always a welcome prospect.

 

Not Quite Magic

 

If particular foods or supplements could cure PMS, they'd likely become best-sellers, dietary staples among the more than 85 percent of menstruating women who experience at least one bothersome symptom every month. 

"There are no evidence-based guidelines for PMS," said Katherine Isacks, a registered and consulting dietitian and writer of MyNetDiary.com. But improving your overall dietary habits and emphasizing particular foods before your period may provide benefits.

For example, many women fail to meet their daily recommended amount of 1,000 mg of calcium per day. In addition to lowering your risk for osteoporosis and bone fractures later in life, raising your calcium intake could lead to fewer premenstrual symptoms. In a study published in 2008 in the "Taiwanese Journal of Obstetrics and Gynecology," female college students consumed 500 mg of calcium carbonate or a placebo twice daily for three months. Compared to the women who took the placebo, women who consumed the calcium supplements reported significant improvements in fatigue, appetite changes and depression.

Calcium and magnesium are also "fantastic for breast tenderness," according to registered dietitian Robyn L. Goldberg. She recommends eating foods rich in calcium and magnesium, and there are many with an overlap of these nutrients. Valuable sources of calcium and magnesium include collard greens, spinach, low-fat yogurt, artichokes, sweet potatoes, halibut and cashews.

Omega-3 fatty acids, an essential nutrient many Americans lack, may help reduce inflammation and pain. Furthermore, while results of studies are mixed, an omega-3 fatty acid deficiency could contribute to depression. Top sources of the nutrient include flaxseed, walnuts and cold-water fish, such as halibut, herring, salmon and flounder.

It's best to meet your nutrient needs through dietary means instead of supplements. Eating healthy foods can provide the same benefits as supplements but without the potential side effects. Calcium supplements, for example, can sometimes cause bloating, constipation and gas.

 

Beat the Bloat

 

Water retention, or bloating, causes abdominal and emotional discomfort to many women during PMS.

"Women who gain a lot of water weight during their luteal phase -- the two-week period starting right after ovulation and up to the first day of their periods -- might benefit from limiting their sodium intake to recommended guidelines," said Isacks.

If you are 51 or older, or are African-American or have high blood pressure, kidney disease or diabetes, limit your sodium to 1,500 mg per day. Otherwise, aim for a maximum of 2,300 mg per day.

Because half a teaspoon of salt provides 1,200 mg of sodium, and natural foods typically provide sufficient amounts, limit processed foods, particularly during the two weeks preceding menstruation, earns an article on the American Heart Association website. Foods especially high in sodium include potato chips, pretzels, canned soups and vegetables, frozen meals, tomato sauce, and processed meats and cheeses.

Consuming plenty of water and hydrating foods, such as fresh fruits and vegetables, and breaking a sweat through exercise can also help prevent or alleviate bloating. Little evidence supports the effectiveness of herbal diuretics, or water pills, and some herbal pills pose risks.

Herbal teas can provide relief for some women, Isacks says. But speak with your pharmacist or health care provider before drinking an herbal tea to avoid interactions with any medications you may be taking.

 

Cope With Cravings

 

"When we crave more food or specific foods, [it's because] our hormones change, and there is a loss of blood. That's why there's an increase in appetite," Goldberg explained. "Some metabolisms may increase up to 15 percent."

In other words, a woman who requires approximately 1,800 daily calories may need an extra 270 per day before or during her period.

If you resist your cravings, they're likely to intensify, adding to your emotional distress and potentially leading to overeating and weight gain.

When cravings set in, Goldberg suggests not panicking. "One week is not going to be a deal-breaker," she said.

To prevent or reduce the intensity of your cravings, aim for an overall fiber- and nutrient-rich diet. High-fiber foods, such as whole grains, flaxseed, beans, lentils and berries, improve blood sugar and appetite control. And the more nutritious your diet is, the less likely you'll be to experience nutrient deficiencies that may worsen your symptoms.

Boost Your Moods

Many factors can contribute to your emotional state during PMS, including hormonal shifts, emotional stress, whether you're getting adequate sleep and your diet.

Some studies, for instance, suggest deficiencies of vitamin B-6 may contribute to premenstrual dysphoric disorder, according to the University of Maryland Medical Center. Premenstrual dysphoric disorder involves severe depressive symptoms during the week before your period. Although the medical center indicates the research is limited and findings are mixed, ensuring a sufficient B-vitamin intake certainly can't hurt.

Steer clear of megadose dietary supplements, however. Taking more than 500 mg of vitamin B-6 per day can cause nerve damage in your arms and legs, notes the National Institutes of Health Office of Dietary Supplements. Most women require 1.3 mg of vitamin B-6 per day, which is easily reached by eating fortified cereals, bananas, potatoes, garbanzo beans, poultry, oatmeal and fish. Eating plentiful amounts of the nutrient in food-form is not associated with adverse effects.

Although eating a balanced, healthy diet may make you feel good, the specific link between foods and nutrients and emotional PMS symptoms requires further research.

"If women find themselves more moody and irritable," Isacks said, "I would recommend regular physical activity. Exercise helps reduce symptoms of depression and stress. Meditation and yoga are also helpful, especially with stress."

By: August McLaughlin

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5 Health Slip-Ups—Remedied

By Denise Schipani

We've all taken one pain reliever too many or not finished a round of antibiotics. But how bad are these mistakes, really? The answers, and what you should know for next time.

Oops! I didn't finish a prescribed course of antibiotics.

It's tempting to stop taking the medication once you start feeling better, but just because you don't feel sick anymore doesn't mean all the bacteria are completely wiped out. And you're more likely to get sick again. Not taking every last pill is also a mistake because you're contributing to the problem of antibiotic resistance. Here's why: In the first few days, the drug gets rid of only the weakest germs. By not finishing the full round, you're leaving behind the strongest strains, which may then become resistant to the most commonly used antibiotics.

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What To Do: If you realize within two days that you didn't finish, start taking the medication again until you're done with the course. But if it's been a week or more, don't bother; by then the bacteria that are left may have mutated and you'll only be encouraging resistance. If you stopped taking the medicine because it gave you bad side effects like nausea or diarrhea, try taking it with food (as long as the directions don't say not to). If that doesn't help, call your doctor, who may be able to prescribe a different medication or alter your dose.

Good To Know: Taking antibiotics can also kill some of the "good" bacteria that are normally in your digestive tract, and this can cause side effects like diarrhea and stomach discomfort. While you're on the medication, counteract this by eating yogurt with active bacterial cultures or taking a probiotic supplement. Antibiotics can also cause yeast infections, since they can upset the pH balance in your vagina. If you're prone to them, ask your doctor for a prescription cream along with the antibiotics prescription. Photo: Jordan McCullough/Woman's Day

Oops! I used a cotton swab to clean my ear and now it hurts.

You've most likely scratched your ear canal—it will probably heal on its own. If it feels like something is stuck, you may have just pushed some earwax farther in. The chance of a permanent problem is rare, but it is possible to puncture your eardrum (which is painful), says Ilaaf Darrat, MD, in the department of otolaryngology–head and neck surgery at Henry Ford Hospital in Detroit.

What To Do: It's a good idea to see your doctor or an ear, nose and throat doctor (ENT) no mattter what. If you scratched any part of your ear and developed an infection, your doctor may prescribe antibiotic ear drops. And if something like wax or a piece of cotton is stuck, the doctor (ideally an ENT) will, of course, carefully remove it. Depending on your symptoms, you may also need to get a hearing test. If you've ruptured your eardrum (meaning there's a hole in it), it will most likely heal on its own, but your doctor may need to check it regularly just to make sure. In the rare case that it doesn't heal or you have a facial nerve injury and/or severe hearing loss, you may need to have surgery.

Good To Know: There's really no need to clean the inside of your ears. Earwax actually helps keep dust and debris from getting into your eardrum. But if your ears are itchy or otherwise bothering you, try using over-the-counter ear drops like Debrox, which can dissolve and dislodge the wax, says Dr. Darrat. Or make your own drops by mixing equal parts hydrogen peroxide and warm tap water. Tilt your head to one side and, using a medicine dropper, put five drops in the ear that faces up. Wait 1 to 2 minutes to let the wax soften, then tilt your head the other way so the fluid comes out into the sink or a washcloth. Repeat on the other side. You can do this as often as once a week, she says. Photo: Getty Images

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Oops! I forgot to take my birth control pill.

Missing one pill usually isn't a big deal, as long as you make up for it the right way, says Jessica Shepherd, MD, assistant professor of obstetrics, gynecology and women's health at the University of Louisville School of Medicine.

What To Do: If you're on a combined progesterone/estrogen pill (such as Ortho Tri-Cyclen or Seasonique), take it as soon as you remember (it's OK to take two in one day). But you can only do this twice in a row before you risk getting pregnant. If you take a progesterone-only mini-pill (like Micronor or Ovrette) and realize within 3 hours of your usual pill-popping time that you forgot, just take the pill immediately. If it's outside the 3-hour mark, take it when you remember, and use backup contraception (condoms or spermicide) for the next week. The mini-pill has lower levels of hormones, so going too long without it could cause you to ovulate. (Birth control pills prevent pregnancy by stopping ovulation.)

Good To Know: If you often forget to take your pill, talk to your doc about a form of birth control that you don't have to remember daily. Good options are the vaginal ring (you change it monthly) and intrauterine devices (IUDs), which can
last up to 12 years.

Oops! I took Tylenol (acetaminophen) for a headache, and realized later that I'd already taken a cold medicine that contains the same thing.

Double dosing is all too easy to do, since hundreds of over-the-counter cough and cold medications and even sleep aids contain acetaminophen. It's better to avoid the combo formulas and instead take individual medications to treat your specific symptoms, says Sandra Fryhofer, MD, an internist in Atlanta and past president of the American College of Physicians. (For example, if you've got a headache and a runny nose, take a pain reliever and an antihistamine separately.) Consistently taking more than the amount recommended on the package could potentially damage your stomach, liver or other organs. 

In the case of acetaminophen, if you take too much just once, you'll probably be OK, but doing it regularly can be toxic to your liver. (If you're popping acetaminophen often for weeks on end, check in with your doctor, who may recommend or prescribe a different drug that may be more effective.) The most an adult should take in a day is 4,000 mg, or four doses of 1,000 mg each.

What To Do: To be safe, don't take any more medications for the rest of the day or night. It's unlikely that you've overdosed from a one-time slip-up, but if you've recently upped your intake overall, pay close attention to how you're feeling. Signs of liver damage can take time to appear, and it's easy to mistake early symptoms (loss of appetite, nausea and vomiting) for something else, like the flu. Call your doctor or poison control center right away if you do feel sick. However, if you think you've taken 4,000 mg of acetaminophen or more in one day, make that call ASAP even if you don't have any symptoms; you may need medication to prevent serious liver damage.

In the future, before you take any OTC cough and/or cold remedy or sleep aid, check the active ingredients list carefully and make sure you don't take anything else that contains the same things.

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Good To Know: If you regularly drink alcohol, taking even the dose that's recommended on the package could be harmful, since alcohol also taxes your liver, says Dr. Fryhofer. A maximum dose of 2,600 mg a day is safer if you do drink alcohol often, but in that case, talk to your doctor about which pain reliever would be best for you to use.

Also, take note that APAP is an abbreviation for acetaminophen sometimes used on OTC drug labels. Be sure to look for it when you're checking for acetaminophen content. Photo: Stephen Smith/Getty Images

Oops! I left my tampon in overnight.

Don't panic—chances are you won't get toxic shock syndrome (TSS), a rare but serious infection that causes fever, muscle aches, vomiting and diarrhea, which results from a buildup of bacteria in the tampon and your vagina. However, you may get bacterial vaginosis or a yeast infection, especially if you have a tendency to get them. The general rule of thumb is to change your tampon every 6 to 8 hours, says Dr. Shepherd. But you'll most likely be fine, even if the tampon has been in for a little longer than 8 hours.

What To Do: Remove the tampon ASAP and use pads for the rest of your period to be sure that any harmful bacteria are flushed out. For the next few days, watch for symptoms of infection, including nausea, vomiting, fever, muscle aches, discharge or diarrhea. Call your doctor right away if you notice any of these—you may need an antibiotic.

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If you're prone to bacterial infections, consider only using regular (not super or overnight) tampons. TSS can happen with any size tampon, but it's more likely with larger ones because they can cause more damage to the vaginal wall, which will make it more vulnerable to a bacterial infection, says Dr. Shepherd.

Good To Know: TSS is less common these days, thanks to changes in the materials used to make tampons. The TSS rate peaked in 1980 with 890 cases in the U.S., but experts now estimate that it's about 1 or 2 cases per 100,000 women between ages 15 and 44.

Not sure if it's an oops or an emergency?

Many drugstore chains like Walgreens, CVS/pharmacy and Walmart have drop-in medical clinics staffed by nurse practitioners, physician's assistants and sometimes doctors. Most health insurance companies also have a 24/7 nurse hotline (check the back of your card or the company's website for the number). Don't have insurance? Go to FindAHealthCenter.HRSA.gov and type in your address to find a federally funded clinic near you.

Denise Schipani is a freelance writer who specializes in health, fitness, relationships and parenting.

Article originally appeared on WomansDay.com.

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