Lynne's Reflections Blog

Beauty Urban Legends

2010-03-03T16:41:05-05:00

Whether you first heard them from your mother or at your first slumber party, beauty urban legends cause us to buy promising skin creams and follow off-the-wall regimens. Here, we've listed the most common beauty myths out there - and their answers.

1. Myth: I pluck one gray hair, multiple gray hairs will grow back in it's place.
Fiction. This isn't true - which is good because some of us were starting to worry! While plucking gray hairs won't make more grow back in its place, it's not a good habit to get into since it can damage the root.

2. Myth: Cocoa butter will help get rid of stretch marks.
Fiction. There are plenty of creams and lotions that claim to eliminate or at least minimize stretch marks. While we would love for all of these to work, stretch marks are caused by weight gain or loss, and usually can't be reversed.

3. Myth: Certain cleansers can make your pores smaller.
Fiction. Pore size is genetic, so although there are tons of products out there claiming to shrink the size of your pores, they don't work to minimize pores permanently. What they can do is temporarily make your pores appear smaller. Hey - we'll take what we can get!

4. Myth: Crossing your legs causes varicose veins.
Fiction. There are plenty of ways to potentially develop varicose veins, but none of them are related to crossing your legs (sigh of relief). Some examples of what could causes varicose veins include genetics, obesity, trauma to the skin, etc.

5. Myth: Sleeping on your back may prevent wrinkles.
Fact. After hearing this, we're never sleeping on our sides again! The American Academy of Dermatology says that sleeping in certain positions may result in "sleep lines." After time, these lines can turn into deep-set wrinkles, so flip over and get your shut-eye on your back.

6. Myth: Chocolate makes you break out.
Fiction. Chocolate won't cause a breakout, but it is true that a poor diet can irritate your skin, so try to limit your chocolate cravings!

7. Myth: Cucumbers will help de-puff your eyes.
Fact. Eye puffiness can be genetic, but there are definitely things you can do to reduce darkness and those puffy bags we loathe! Cucumbers can do the trick - and so can anything that's cold and can be easily applied to your eyes. The coldness restricts blood vessels which reduces swelling and puffiness. Just make sure to limit the application to about five minutes for optimal results.

8. Myth: 8 hours sleep can help me lose weight.
Fact. The experts tell us to aim for 8 hours a day, but if that just seems impossible, shoot for 6-8. Obviously we're not eating while we're sleeping, but in addition, not getting enough sleep can prevent us from burning as many calories as we should throughout the day...so get back in bed and rest up! (You don't have to tell us twice!)

9. Myth: Your cell phone can make you break out.
Fact. Okay this is gross, but...apparently cell phones are premiere breeding grounds for germs. Some experts say the average cell phone has more germs than doorknobs and even toilet seats - yuck! Make sure you take a clean cloth to your cell phone screen every so often to help get rid of any breakout-causing germs!

10. Myth: Waxing or shaving will make my hair grow back thicker.
Fiction. Contrary to popular belief, shaving and waxing will not make hair grow back thicker. Most people think this is true because when hair grows back in after waxing/shaving, the hair is a bit shorter than normal, therefore seeming thicker and coarser while longer hair appears more fine.

11. Myth: Popping a zit is fine if only done once in awhile.
Fiction. Please try your hardest to leave your skin alone - especially during a breakout! Messing with a zit will spread oil and bacteria to the clean parts of your skin. Plus, popping a zit will undoubtedly aggravate your pores and won't leave you with the fresh-looking skin you were after in the first place!

12. Myth: Obsessive face washing can eliminate acne.
Fiction. We know it seems backward, but over-washing your face will dry it out and remove natural oils, which will put your face into over-oil production mode. Stick to washing your face twice-daily, once in the morning and once at night.

13. Myth: Drinking lots of water will keep my skin healthy.
Fact. Drinking water will definitely keep you hydrated and healthy and those benefits apply to your skin too! Next time you're craving a soda, reach for a tall glass of water instead - trust us, your skin will thank you!

14. Myth: Tanning in the sun clears up bad skin.
Fiction. No way! Sun exposure just causes additional skin irritation and damage. Make sure to cover your face with a good oil-free sunblock to prevent any additional irritation if you're going to be out in the sun.

15. Myth: Spot reducing exercise works.
Fiction. If this were true, we'd be the happiest people on earth! Sadly, you can't just pick one spot and do certain exercises to trim fat where you want. Aim for total body workouts like running or swimming with light free weight exercise to lose more weight and look fit and trim overall.

16. Myth: Coconut oil is an effective skin hydrator.
Fact. Coconut oil contains natural moisturizers that will help breathe life into dull skin. If you have oily skin or are prone to breakouts, then steer clear!

17. Myth: You don't need sunscreen on a cloudy day.
Fiction. The sun's damaging UV rays are still in full effect even on a cloudy day. In fact, the cloud cover sometimes gives a false sense of security, since some think that cooler temperatures and less sunshine can't lead to skin damage.

18. Myth: Ignoring a need for glasses can lead to wrinkles.
Fact. Ignoring the need for glasses means more squinting, right? And more squinting leads to...you guessed it - wrinkles. In fact, any repetitive facial movement can lead to wrinkles so wear your glasses and sunglasses!

by realbeauty.com

Skin Health Testimonial

2010-02-25T13:58:48-05:00

I grew up at a time when the hazards of sun exposure were not fully comprehended. Living in a beach town I did what everyone else did in the summertime, went to the beach and worshiped the sun! I would spend hours lying out in the sun, timing when I needed to flip so that my entire body received an even tan. But I didn't just tan, I burned on several occasions. I remember one time when my eyelids burned so badly that I couldn't keep my eyes open without my lids stinging. And then there were the blisters that I received on my chin after too much time in the sun without proper protection, which are considered 2nd degree burns. All to supposedly look 'healthier' because that's how people look when they have a tan, right?.

What we now know today, through research, is that every burn received growing up puts you one step closer to skin cancer. I finally woke up when I worked for a plastic surgeon, in California, and saw the number of patients coming in with skin cancer. There was one woman, in her 70s, who would come back every few months to have more basal cell carcinomas removed, on her face. If you think a tan makes you look healthier, then you might think again after seeing the skin on this patient's face. I have since watched a family friend die of melanoma, and another friend have an excision of a squamous cell carcinoma on her lip, leaving her with a noticeable scar.

The effects of sun exposure are not pretty, and the number of skin cancers diagnosed are on the rise. Yet, I still see patients come through the MedSpa who refuse to stop tanning. Whether on vacation, in the summer, or in tanning beds, they refuse to stop as if it's an addiction. I don't buy it that they do so to get a source of Vitamin D. My source of Vitamin D comes in the form of supplements, which is a much safer way to get the recommended daily dose.

We often have patients come in for advice on how to correct their wrinkled, pigmented, damaged skin, after years of overexposure to the sun. There are things that can be done to help correct sun damage, and I'm a perfect example. The first step is minimizing sun exposure. I always wear an SPF of at least 30 on my face, even in the winter time, and I never go outside the house in the summer without protecting the areas of my body that are exposed to the sun. Rays can be especially harmful in the winter time. People don't realize that they can get burned in the wintertime because it's too cold, but when it's sunny outside, the rays our powerful as they get reflected off of the snow.

If I am going to be outside for a prolonged period of time I wear a wide-brim hat, and reapply my sunscreen every couple of hours. This is another thing that people aren't fully aware of. Applying sunscreen in the morning, without reapplication, is not protecting your skin from sun damage. It needs to be reapplied every couple of hours, and one way that I've found to do this easily is by using SPF Minerals. These are powder minerals that I can brush on, with SPF 30, that can easily be reapplied throughout the day without the sticky mess of cream sunscreens.

I've also learned to take better care of my skin with the products that I use. One particular product is called SRS Cell Repair Therapy. this product actually goes down to the cellular level where it repairs the sun damaged DNA. I have seen proof of this with VISIA Digital Skin Analysis. The picture that was recently taken of me shows less UV damage than it did 4 years ago! I can actually see it in the picture which is amazing!

Other products and treatments can be used to correct and minimize the appearance of sun damage, such as microdermabrasion, ultrasonic facials, chemical peels, and Intense Pulsed Light photofacials and laser treatments. BOTOX and dermal fillers are also effective in correcting wrinkling from overexposure to the sun.

Do yourself a favor, now, and start taking better care of your skin. Drop the tanning beds and pick up a self tanning lotion. I can guarantee that you will age much more gracefully. You can come in for a FREE skin evaluation with one of our estheticians here at Indigo MedSpa, and they can put you on the right track. Call now before it's too late! It's definitely been worth it for me. I may be 41 years old, but I certainly don't look my age!

-Lynne

Weight Loss Treatments at Indigo MedSpa

2010-02-16T17:44:16-05:00

Everyone knows that a successful weight loss program includes a sensible, healthy diet and exercise. Yet there are some people who follow a healthy diet and exercise program who still can't seem to lose weight, and this may be because they have a less than optimum metabolism and the ability to suppress their appetite.

Indigo MedSpa offers Cold (low-level) Laser Treatments for Weight Management, which is the perfect adjunct to a healthy diet and exercise program, to get your metabolism at a level that burns calories optimally and helps suppress your appetite.

Here are some FAQs about Cold Laser for Weight Management:

How many Laser Treatments are necessary?
We recommend six treatments, 7 to10 days apart. Appetite suppression should carry you through until your next appointment. Metabolism boosting builds, one appointment on top of another, until your metabolism is at optimal level.

How long is the Laser Treatment?
The treatment itself takes approximately 30 minutes. There is a brief consultation before each treatment and instruction period at the end of the treatment. You should allow for a total of one hour for your appointment.

How does the Laser Treatment affect you?
Although it is a little different for everyone, the only thing you feel is relaxed. Some people may feel a little light headed, but this passes very quickly. Your appetite should be suppressed immediately. The physical cravings for food will be reduced, but you must eat. This is designed to help you start eating smaller portions more frequently.

Where do you apply the Laser?
The laser is applied to the ears, face, hands, wrists and arms for the weight loss treatment.

How does the Laser work?
When the beam of the laser is applied to certain acupuncture points it is absorbed through the skin and biochemically stimulates the cells to boost endorphins that help block out the cravings, boost metabolism and help give you a feeling of well being.

Does the Treatment affect someone on medication?
You will be asked if you are taking any photosensitive medications.

I have never heard of this Treatment. How long has it been around?
The treatment originated in Europe approximately 40 years ago. It has been in Canada for about 18 years and the United States since 2001.

Winter-proof your skin

2010-02-08T19:07:01-05:00

Studies at the International Dermal Institute have shown that 59 per cent of women over the age of 18 rank dry, dehydrated skin as their main concern during winter. So if your skin starts to misbehave when the weather turns, our essential tips will ensure you are prepared for the onslaught.

Surface matters

'Exfoliation will buff away the dead cells that might otherwise dull our complexion,' explains skincare guru Bharti Vyas. 'The very act of removing this redundant top layer appears to stimulate cell production lower down in the epidermis. However, although any skin will benefit from gentle weekly exfoliation, take care as over-enthusiastic scrubbing can undermine the skin's barrier function.'

Try a soft facecloth or flannel as a DIY alternative to a facial scrub, although avoid using one with a harsh, scratchy surface. After cleansing, massage gently to loosen any dead cells on the skin's surface. If skin is especially dry, massage a little cream cleanser onto damp skin, then massage with your facecloth.

Become richer

A few adjustments to your skincare regime will pay dividends when its cold.

Hannah Cowell, skincare manager at U.R Beautiful, Kingston-upon-Thames, says: 'Swap your foaming or liquid cleanser for a luxurious cream version, which will feel richer while nourishing and balancing the skin. Most peoples' skin demands a richer moisturizer during the winter months but you need to choose the right one for you - just because a product is creamier or more expensive, doesn't necessarily mean that it's more effective (see our expert tips below for ingredients to look out for).

Hannah Cowell says: 'A hydrating serum used underneath your moisturizer will penetrate deep into the skin, nourishing the bottom layer of cells so when they come to the surface they will be hydrated, plumper and brighter.'

Sun protection is not just for the beach - the UV rays that can cause lines and wrinkles are in the atmosphere 365 days of the year. So if you are concerned about premature aging, invest in a moisturizer that contains sunscreens or UV filters.

Beat the heating

Save the planet as well as your skin by turning the central heating down a degree or two. Central heating creates a low humidity environment that literally strips skin of its natural moisture, while low outdoor temperatures provide a harsh contrast, meaning skin can become more sensitive.

'It is estimated that at optimum saturation our skin requires a minimum of 10 per cent water in the uppermost layers,' says Sally Penfold of The International Dermal Institute. 'Should the relative humidity of our environment drop below 60 per cent, our skin will start to become dehydrated. To put this into perspective, the average office building has a relative humidity of 40 per cent and an aircraft cabin has 10-20 per cent relative humidity. Central heating is renowned for drying the atmosphere and altering humidity.'

You can counteract the drying effects of your home or office central heating by placing a bowl of water near the radiator to put more moisture back into the air.

Love your lips

It's not just skin that suffers when it's chilly, lips also need looking after to ensure they stay super-smooth. To de-flake dry lips, massage with a generous amount of petroleum jelly. Allow to sink in for a couple of minutes, then gently rub lips with a warm, damp facecloth. As the jelly is removed, flakes of skin will come with it. Slick on a good lip balm morning and night, and switch to a nourishing lip colour to prevent that unattractive parched look during the day.

'Look for a lip balm containing pomegranate or shea butter, as both of these ingredients will give maximum moisturization,' suggests Hannah Cowell.

And according to the experts...

'During the winter months you may need to give your skin a little extra TLC to combat the combined damaging and drying effects of the cold weather and central heating. Look for natural, organic face and body products containing oils rich in essential fatty acids to help replace lost moisture. Regular facial massage brings much-needed nutrients to the skin: try gently massaging seven drops of rosehip seed oil, and one drop of Frankincense essential oil into the skin morning and evening to restore smoothness and radiance.'
Emma Thomson, Head of Natural Beauty and Aromatherapy, Neal's Yard Remedies

Monthly facials with Eminence Organic Skin Care products at Indigo MedSpa will help stimulate the skin and massage in essential hydrating nutrients to the skin.

'The cause of Acne Rosacea is not known. However it has been recognized that it is mostly found on fair skin types which have a natural sensitivity to changes in temperature, causing redness and flushing, which in turn weakens the capillary walls. Keeping the skin at a regular temperature will help and can be achieved by reducing hot drinks, hot spicy food, excessive sun exposure, alcohol, strenuous exercise and stressful situations. The use of tepid water when cleansing will also help maintain a regular temperature. Organic rose oil has an anti-inflammatory effect.'
Susan Harmsworth, founder and CEO, ESPA

'Most of us identify a change in suppleness and moisture during winter, which leaves our skins feeling uncomfortably tight. This is due to our skins normal protective barrier becoming affected. We have studied the impact of various ingredients on dehydrated and dry skin, and have found that the first step would be to restore the components of the natural barrier layer. To replace lost lipids, ingredients such as shea butter and evening primrose oil will relieve the driest of skins. The use of humectants or water binding agents is equally important; hyaluronic acid is the most beneficial humectant for the skin as it can hold a thousand times its weight in water.'
Sally Penford, education manager, International Dermal Institute

Every Day Ways to Boost Calorie Burn

2010-01-27T14:08:37-05:00

You can burn off the same number of calories (or more) as you would in a 1-hour aerobics class without ever setting foot in a gym or snapping on spandex. It's easy and it probably used to be part of your lifestyle.

1. Take yourself off cruise control
Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern, CA. "Turn on some music, add in some vigorous bursts, and enjoy the movement," he says.

2. Step it up - and down
Climbing stairs is a great leg strengthener, because you're lifting your body weight against gravity. In addition to taking the stairs at every opportunity, try stepping up and down on the curb while you're waiting for the bus or filling your gas tank, says Brooks.

3. Practice standing tall
To improve posture, Taylor-Kevin Isaacs, an exercise physiologist and professor at California State University, Northridge, recommends the following shoulder girdle crunch: Stand or sit with your arms relaxed at your sides, palms facing forward. Visualize a pen placed vertically between your shoulder blades, and squeeze them together as if you were trying to hold the pen in place. Hold for a count of 6, relax, and repeat 12 times.

4. Use bags as dumbells
Letting someone else load your groceries or carry your suitcase is an opportunity missed for strengthening and calorie burning, says certified coach Beth Rothenberg, who teaches a class for fitness professionals at UCLA. "Carry your groceries, balanced with a bag in each hand, even if you have to make several trips," she says. "And pack two smaller suitcases instead of one big one, so you can carry them yourself."

5. Have a ball at work
Replace your desk chair with a giant exercise ball, says Cedric X. Bryant, PhD, chief exercise physiologist for the American Council on Exercise in San Diego, where many staffers have adopted this idea. "You have to engage the core muscles to maintain stability," he says, "so you're getting a great workout right at your desk."

6. Go the distance
"Stop using the closest rest room, parking space, or vending machine," says Minneapolis fitness trainer Sandra Swami. As the instructor of a program that's designed to help working women get more active, Swami urges her clients to get in the habit of taking the longest route to the rest room (on a different floor, if that's possible) and climb stairs to get there.

7. Do chair-robics
Set a timer to ring hourly, advises Swami. "When it goes off, stand up, and sit down slowly four times," she says. "This will boost circulation and give you a nice stretch, and you'll be doing 4 squats an hour, or 32 a day. That's a great way to strengthen your lower body."

8. Play waiting games
Don't just sit there while your computer is downloading or the copier is collating. Do a stretch (place both hands behind your head, open your elbows, and lean back), try balancing on one leg, or do a few buttocks squeezes.

Smokers who quit should take diet advice to avoid diabetes

2010-01-20T13:43:15-05:00

People who give up smoking are prone to developing diabetes because they gain weight, scientists warn.

A large American study found that people who quit were twice as likely as continuing smokers and up to 70 per cent more likely than non-smokers to have type 2 diabetes within six years.

The researchers from Johns Hopkins University, Baltimore, said that people attempting to quit should be offered advice on diet and exercise to avoid gaining weight.

But the dangers of developing lung cancer or other health problems from smoking outweigh the short-term risks from quitting and should not be used as an excuse not to kick the habit, they said.

The study enrolled 10,892 middle-aged adults who did not yet have diabetes, from 1987 to 1989. They were monitored for up to 17 years and data about diabetes status, glucose levels and weight were collected.

More than 1.5 million people in Britain have type 2 diabetes, which normally occurs in middle age and is associated with being overweight.

It is distinct from the type 1 form of the condition, which is usually diagnosed in children and is managed with daily insulin injections.

In the study, scientists found that people who quit smoking had a higher risk of developing type 2 diabetes in the first six years without cigarettes compared with people who never smoked. The risks were highest in the first three years after quitting and returned to normal after ten years.

On average, over the first three years of the study, people who stopped smoking put on nearly 8.5 lbs (3.8kg) and saw their waist bulge by about 1.25in (3.17cm).

Hsin-Chieh Yeh, assistant professor at Johns Hopkins and the lead author of the study, published in the journal Annals of Internal Medicine, pointed out that cigarette smoking was also a risk factor for type 2 diabetes.

Among those who continued smoking, the risk was lower than in those who quit, but the chance of developing diabetes was still 30 per cent higher compared with those who had never smoked.

"The message is: don't even start to smoke," she said. "If you smoke, give it up. That's the right thing to do. But people have to also watch their weight."

Heavy smokers who give up should be offered lifestyle counseling to set up an exercise regime, monitor weight, use nicotine replacement therapy and more frequent blood glucose screening to detect the onset of diabetes, she said.

Natasha Marsland, care adviser at the health charity Diabetes UK, said: "On no account should people use the theoretical results of this study as an excuse not to give up smoking. The health benefits of giving up smoking far outweigh the risk of developing type 2 diabetes from modest, short-term weight gain.

"There is every reason you can be successful at both giving up smoking and keeping to a healthy weight if you combine daily physical activity with a diet rich in fruit and vegetables and low in sugar, salt and fat."

by David Rose, Health Correspondent, the Times

Indigo MedSpa offers Cold Laser Treatments, and guidance, for both smoking cessation and weight management. Click on the 'Health and Wellness' menu, above, to learn more about Indigo's treatments for smoking cessation and weight management.

Quit Smoking - What are the benefits?

2010-01-12T22:15:41-05:00

In May 2010, the Michigan 'no smoking' law will take effect. This means that no smoking will be allowed in bars, restaurants, or the workplace. The one exception is casinos. There's never been a better time to break the smoking habit, and Indigo MedSpa has the resources to do so with Cold Laser Therapy. But, you shouldn't quit just because of a law, but because of the benefits of quitting. According to the American Cancer Society, the following are benefits to quitting smoking:

20 minutes after quitting: Your heart rate and blood pressure drops.

12 hours after quitting: The carbon monoxide level in your blood drops to normal.

2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.

1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.

1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's.

5 years after quitting: Your stroke risk is reduced to that of a non-smoker 5 to 15 years after quitting.

10 years after quitting: The lung cancer death rate is about half that of a person who continues smoking. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease, too.

15 years after quitting: The risk of coronary heart disease is the same as a non-smoker's.

Immediate rewards of quitting - Kicking the tobacco habit offers some benefits that you'll notice right away and some that will develop over time. These rewards can improve your day-to-day life a great deal:

-your breath smells better
-stained teeth get whiter
-bad smelling clothes and hair go away
-your yellow fingers and fingernails disappear
-food tastes better
-your sense of smell returns to normal
-everyday activities no longer leave you out of breath (such as climbing stairs or light housework)

Start your journey to a smoke-free, healthier life by learning more about Cold Laser Therapy for smoking cessation!

5 Habits to Break in 2010

2009-12-31T16:00:43-05:00

Everyone, and I mean everyone, has a bad habit (or three), and even if you're not the resolution type, making one change this year can do wonders for your health, looks and self-esteem. Here are five common not-so-great habits, and how to break 'em for good.

1) Bad habit: Smoking

We don't need to remind you of all the health risks associated with smoking (heart attack, lung cancer, emphysema, and cancer of the mouth, throat, stomach, bladder, kidney, and cervix), but here's one you might not have considered: money. Lots of it. The cost of one pack plus taxes averages $4.49, so if you smoke a pack a day, you're turning a whopping $1,639 a year into nothing but smoke, ashes, and nice black spots on your formerly pretty pink lungs.

Break it: Ask your doctor about drugs that can help kick-start your quitting process and help you combat cravings and withdrawal. For instance, Zyban, an antidepressant, helps reduce psychological withdrawal symptoms such as frustration, restlessness, anxiety, and irritability. Chantix blocks the effects of nicotine on your brain, which helps reduce cravings. According to a study, 44% of smokers were able to quit after 12 weeks using Chantix, and another study showed that Zyban was nearly twice as effective as a nicotine patch in helping smokers quit.

Also, low-level laser therapy or 'Cold Laser' therapy works similarly to acupuncture, except without the needles, to help you quit smoking! Stimulating acupuncture points help increase your endorphin levels, therefore helping you manage through the smoking withdrawel phase of quitting.

2) Bad habit: Sun Worshipping

Blame it on Coco Chanel --before she returned golden brown from a Mediterranean vacation in the 1920s, pale skin was in. But until the Morticia Addams look comes back in style, stick to self-tanning lotion: The sun's UV rays damage your skin's DNA, increasing your risk of skin cancer (not to mention sunspots, sagging skin, and wrinkles). In fact, as much as 90% of wrinkles, brown spots, and sagging are caused by sun damage, according to the American Skin Association.

Break it: Wear sunscreen daily on the parts of your body that are exposed to the sun, even during winter. The skin cancer foundation recommends applying 1 ounce of SPF 15 sunscreen with UVA and UVB protection to your entire body 30 minutes before going outside on a typical day, and then reapply every 2 hours. If you're spending the day outdoors, wear a wide-brimmed hat and cover exposed skin with clothing, preferably with built-in sunscreen.

3) Bad habit: Nail Biting

Stop now: Biting your nails makes for ugly hands and over time can interfere with normal nail growth, damage the outer layer of your teeth, and cause nail deformities such as split nails. Harmful bacteria such as staphylococcus also live underneath nails -- and you don't want to chew on that.

Break it: Go for a professional manicure once every 2 or 3 weeks, suggests Angelica Kaner, PhD, a clinical professor at Yale University Medical School, because when your nails look pretty, you'll be less likely to snack on them. At the very least, keep your nails trimmed short -- you'll have less nail to bite, and that harmful bacteria has less space to grow. Nail biting is also a nervous habit that is often an expression of some deeper anxiety. "Ask yourself why you're feeling anxious," Kaner says. You can also try substituting a new, healthy behavior -- instead of biting your nails, rub in a cuticle cream or oil. Save money with home manicures

4) Bad habit: Forgetting to Floss

Flossing helps prevent gum disease and keeps your teeth and gums looking good, but it may also stave off non-mouth-related diseases: A 2005 study in the journal Circulation showed that older adults with higher levels of four gum disease-causing bacteria in their mouths also tend to have thicker carotid arteries, which raise the risk of stroke and heart attack. That's scary business, because 90% of dentists say that most patients don't floss regularly.

Break it: Buy a floss-holding device, such as the Flossmate Floss Holder to make the process easier and faster. In an Indiana University study, 50% of previous nonflossers were doing so regularly 6 months after introducing floss to their routine; 85% of the new flossers used a holding device -- only 15% preferred doing without the aid. Then incorporate flossing into your morning routine before or after brushing.

5) Bad habit: Late Night Fridge Raiding

Eating late at night in itself isn't bad for you, but chances are you're eating cold pizza instead of apple slices. Adding those extra calories does the late-night damage, according to a 2005 Oregon Health & Science University study. Snacking late at night can also exacerbate symptoms for those prone to heartburn, as lying down after eating makes it easier for stomach acid to flow into the esophagus.

Break it Boredom, not hunger, is of the root cause of late-night eating, says Pamela Peeke, MD, author of Fit to Live. Once the craving hits, focus on an activity that engages you until it's time to go to sleep, such as e-mail, a crossword puzzle, or meditation. It's also common for people to chow down while watching TV. In fact, a study from the Smell and Taste Treatment and Research Foundation in Chicago found that people who were allowed to eat as many potato chips as they wanted ate 44% more chips while watching Letterman than while not watching TV. Keep your hands busy while you watch by folding laundry, using your BlackBerry, or knitting - that way you won't be tempted to break out the Ruffles.

5 Tips for Getting What You Need From Your Doctor

2009-12-28T18:18:03-05:00

During his dermatology rotation as a medical student, a professor proclaimed to Dr. Paul Konowitz that there were two dermatologic problems you especially never wanted to develop. Konowitz can't remember the name of the first one, but the second one was pemphigus vulgaris, an autoimmune disorder where painful blisters appear on mucous membranes throughout the body.

Decades later, Konowitz developed pemphigus.

"Imagine that feeling when you burn your mouth on hot pizza. Now magnify it by about 100," he said. "The lining of my nose, throat and mouth were basically just sloughing off."

To make matters worse, because he had to take drugs that suppressed his immune system, Konowitz also developed herpes sores up and down his esophagus.

He made an appointment with a gastroenterologist and had high hopes that he might find some relief from his treatments.

But something strange happened at that doctor's appointment.

"My wife and I talked to the doctor for about 15 minutes, and then he just kind of got up and left the room. The appointment was over, "Konowitz remembered. The doctor had given the Konowitzes no treatment plan, no directions, no suggestions, no nothing. "My wife and I looked at each other and said, '"What was that all about?' We didn't know anything more than when we went in."

If Konowitz, an otolaryngologist at Massachusetts Eye and Ear Infirmary in Quincy, and his wife, who's also a physician, can leave a doctor's appointment scratching their heads, that means you can, too. Because doctors are often rushed these days, patients must come to appointments utterly prepared, Konowitz advises.

"Maybe it would have helped if at the beginning of the appointment I'd said I needed a clear plan of what to do," he told me. "We needed a plan, next steps and a time frame for what to do if I didn't get better."

Sherrie Kaplan, associate dean of the Department of Medicine at the University of California, Irvine, agrees. She calls it practicing "planned patienthood."

"Most of us go unprepared to an appointment," Kaplan said. "We show up and say, 'Doctor, take good care of me.' "

Kaplan says "planned patienthood" means taking an active role, thinking through before you even step foot into the doctor's office what you want to get out of the appointment. Here are five steps to achieving "planned patienthood" so you can get the most out of the time you have with your doctor.

1. Come armed with your top three concerns

Writing down your concerns helps you make sure you won't get sidetracked during the appointment. Although you might not get to all three of your concerns in one visit, at least you'll know what needs to be addressed at the next appointment.

"Patients should prioritize their list," said Larry Mauksch, senior lecturer at the University of Washington Department of Family Medicine. "The thoughtful physician will quickly determine if it is realistic or not to address all the problems in one visit."

2. Write down your questions beforehand

As part of a study, Kaplan tape-recorded patients at their doctors' appointments and counted the number of questions they asked. On average, the patients asked only five questions per appointment -- and that included "Where's the bathroom?" and "Do you validate parking?"

It's understandable that patients ask so few questions. "Doctors are increasingly on a time-pressured schedule, needing to be efficient because that's how our system rewards people these days. So when the doctor asks at the end of a visit if you have any questions, he's looking at his watch, and the waiting room is full of people, so you know the answer is, 'No,' " Kaplan said.

But she advises that you should insist on having your questions answered. In studies in which Kaplan coached patients on how to plan their appointments and asked better questions, their health outcomes improved.

3. Understand -- and write down -- the plan to get you better

Does your treatment involve drugs? A change in diet? Physical therapy? Write it all down, and repeat it to the doctor to make sure you've understood her correctly.

"If some aspect of the plan does not make sense or is not feasible or attractive, this would be the time to tell the physician," Mauksch advised.

4. Write down next steps

Once you've done step No. 3, you need to ask yourself what the very next thing is that you need to do to put your treatment plan into action. Do you need to get a prescription filled? Schedule a follow-up appointment? Call a specialist? Make sure you have your marching orders before you leave the doctor's office.

5. Ask when you should feel better

This is a crucial part of the process. I know because I once forgot it.

When my oldest daughter had her first ear infection as a baby, our pediatrician prescribed an antibiotic for 10 days. A day passed, then two, then three, then four, and she wasn't getting any better.

After five days, I brought her back into the pediatrician's office. He looked in her ears, and they were still infected, so he prescribed a different antibiotic.

"Call me in two days if this one isn't working," he instructed.

I was dumbfounded. Antibiotics are supposed to work in 48 hours? Yes, the pediatrician explained; usually you see some relief in that time. I didn't know this, so I didn't know to bring my baby back in after two or three days. I thought a 10-day prescription for antibiotics meant it would take that long for them to work.

Now, whenever anyone in my family is prescribed a medication, I make sure to ask how long it's supposed to take until it works. If that time passes and he or she is still sick, I go right back to the doctor.

As for Konowitz, he later called the doctor, who seemed unsure about what to do for his herpes. Konowitz asked the doctor to confer with his colleagues and ask for their suggestions. Eventually, the herpes sores went away, but Konowitz will never forget that useless doctor's appointment.

Relaxation Tips

2009-12-11T20:00:44-05:00

In these times, many people live with chronic stress. The first step is recognizing that this is a problem that can have long lasting effects on your health. The single most important thing you can do is try to reduce the stressors in your life. It is unreasonable to expect to remove all stress, but evaluate your life - are you expecting too much of yourself? Are there circumstances or people in your life that cause stress and need to be dealt with? Once you have reduced your stress to a minimum, try using some of these suggestions to learn to consciously relax.

Breath slowly and deeply - slowing your breath begins the relaxation response.
- Start by extending your exhale out for longer than you usually would. Soon you'll find that your inhales have naturally become slower and deeper.

Regular excercise has been shown to reduce stress - so get moving. A walk with a friend or loved one can bring you back to your calm self.

Try meditation - start by being aware of your breathing. One simple technique is to say to yourself "I'm breathing out" as you exhale and say to yourself "I'm breathing in" as you inhale. Start with three minutes and slowly add a minute until you're able to sit in meditation for 15 minutes.

Join a yoga class - enjoy the deep relaxation at the end of the class.

Schedule relaxing activities regularly, such as:
- Go for a relaxing dinner and a movie every Friday night.
- Go for a walk through the park after lunch three times a week.
- Schedule a massage or pedicure once a month.
- Do something that you enjoy, like a hobby or other fun activity, every Saturday.
- Do some volunteer work. You'll find that you lose your stress as you help others.
- Read a book or magazine that you enjoy.
- Light a scented candle.
- Call and talk to a friend.
- Take a bubble bath or a long hot shower.
- Listen to music that you enjoy.
- Have dinner at your favorite restaurant.
- Invite a friend you haven't seen in awhile over for a movie.
- Ride your bicycle through the forest preserve.
- Go on a picnic.
- Live for the moment.

*Information provided by Rush University Medical Center