Why am I easy to Get Tired...?

Getting plenty of sleep but still exhausted? Before you blame your multi-tasking, super-woman lifestyle, learn more about what might be at the root of your unexplained fatigue.

We are in the midst of a global energy crisis but it has nothing to do with oil. The problem is unexplained fatigue.

“I’m so tired; I just can’t do what I used to do.”

“I’d love to go but honestly, I just don’t have the energy.”

“Sex? You mean right now?”

If you’re like most women, these phrases have become mantras, the echo of our collective yawn growing louder every day.

“The single biggest complaint I hear from my patients, day in and day out, is fatigue,” says cardiologist Nieca Goldberg, MD, Director of the NYU Medical Center Women’s Heart Program and associate professor at the NYU School of Medicine.

Of course, for some of us the problem is simply multi-tasking to the max and not getting enough sleep, or good quality sleep. “If you’re continually logging in just 5 or 6 hours a night, it’s going to catch up with you, no matter your age,” says Rebecca Amaru, MD, clinical instructor of obstetrics and gynecology at the Mount Sinai Medical Center in New York City.

But if you are getting a healthy 7 to 8 hours a night and you’re still tired, Goldberg says it’s time for a check-up to uncover the causes for fatigue.

“If your fatigue goes on for more than a week and there is no explanation for feeling tired, then yes, see your doctor,” says Goldberg.

While occasionally fatigue may be a sign of a serious illness, experts say most often it’s caused by a minor problem, with a relatively easy fix.

To help you zero in on why you can’t stop yawning, here are 7 hidden causes of fatigue — potential health problems you should discuss with your doctor.

Fatigue Cause # 1: Anemia

“If you are in your reproductive years, and particularly if you experience heavy menstrual cycles, have fibroid tumors or uterine polyps, or if you’ve recently given birth, the blood loss may have caused you to develop anemia — a leading cause of fatigue in women,” says Amaru.

Problems occur, she says, when the bleeding leads to a deficiency of hemoglobin, the iron-rich protein in red blood cells that carries oxygen from the lungs to other parts of your body. When your tissues and organs don’t get enough oxygen, she says, the result is fatigue.

Other causes of anemia include internal bleeding, or a deficiency of iron, folic acid, or vitamin B12. Anemia may also be caused by chronic diseases like kidney disease, for example. Symptoms can include dizziness, feeling cold, and irritability.

To confirm a diagnosis of anemia, your physician will give you a blood test. Treatment, she says, usually consists of iron supplements if iron deficiency is the cause, and adding iron-rich foods — such as spinach, broccoli, and red meat — to your diet.

The good news: With effective treatment, your fatigue should begin to lift in thirty days or less.

Fatigue Cause # 2: Underactive thyroid (hypothyroidism)

If you are generally sluggish, run down, and even a little depressed, Goldberg says the problem may be a slow thyroid, also known as hypothyroidism. The thyroid is a small, butterfly shaped gland that sits at the base of your neck and controls your metabolism, the speed at which your body operates.

“I believe that undiagnosed thyroid disorder is one of the major female health problems in this country. I think it is even more widespread than anyone realizes,” says Goldberg.

According to the American Thyroid Foundation, by age 60 approximately 17% of all women will have a thyroid disorder and most won’t know it. The most common cause, they say, is an autoimmune disorder known as Hashimoto’s thyroiditis. This condition causes the body to destroy the cells responsible for producing thyroxin and other hormones secreted by the thyroid gland. The result is hypothyroidism, or a slow metabolism.

Blood tests known as T3 and T4 will detect thyroid hormones. If these hormones are low, Goldberg says synthetic hormones can bring you up to speed and you should begin to feel better fairly rapidly.

Fatigue Cause # 3: Undiagnosed Urinary Tract Infection (UTI)

Although most women associate a urinary tract infection with symptoms such as burning or urgency, Goldberg says in some instances fatigue may be your only clue.

“Not every woman has obvious symptoms of a UTI. Some have no symptoms or mild symptoms that go unnoticed, except for the fatigue,” she says.

In most instances, a UTI is caused by bacteria in the urinary tract, often the result of improper bathroom hygiene (wiping back to front, for example). Sexual intercourse can increase the risk because it can push bacteria from the vagina into the urethra.

If your physician suspects that you have a UTI, your urine will be tested. Treatment is quick and easy, and usually involves an oral antibiotic medication. Goldberg says the fatigue will lift within a week or less.

If your symptoms return, get tested again, she says, because in some women, UTI’s are chronic. If this is the case, talk to your doctor about preventive care, including low dose antibiotics.

Fatigue Cause # 4: Caffeine Overload

Many of us grab a coffee or cola for a quick burst of energy, but for some women, caffeine can have the opposite effect.

In an article published in the journal US Pharmacist, author W. Stephen Pray, PhD, RPh, reports that caffeine is a stimulant, but if you take too much, the tables can turn.

“In some patients, continued abuse results in fatigue,” according to Pray. And if you think this means you simply require more caffeine to get the kick, this isn’t the case. “Any attempts to solve the problem by increasing caffeine intake causes the fatigue to worsen,” he says.

The solution: Eliminate as much caffeine from your diet as possible. This means not only cutting out coffee. Chocolate, tea, soda and even some medications also contain caffeine and could be causing unexplained fatigue.

Fatigue Cause # 5: Food Allergies

While food is supposed to give us energy, some doctors believe hidden food intolerances — or allergies — can do the opposite. According to Rudy Rivera, MD, author of Your Hidden Food Allergies Are Making You Fat, even mild food intolerance can leave you feeling sleepy. Eat the offending food long enough and you could find yourself feeling continually exhausted.

“Evidence indicates food intolerance as a cause of fatigue, and even suggests that fatigue may be an early warning sign of food intolerance,” he says.

If you suspect that food may be behind all that yawning, Rivera says to start with an elimination diet, cutting out foods that cause you to feel sleepy within 10 to 30 minutes of eating them. You can also talk to your doctor about a food allergy test — or invest in a home test such as ALCAT — which may help you identify the offending foods.

Fatigue Cause # 6: Sleep Apnea

If you’re not getting enough sleep, it stands to reason you’ll be tired. But what if you don’t know that you aren’t getting sufficient sleep? This is often the case with a condition called sleep apnea — a sleep disorder that causes you to momentarily stop breathing, often many times during the night. Each time you stop breathing, you awaken just long enough to disrupt your sleep cycle, usually without being aware of it. Your only clue, says Goldberg, is that you experience constant fatigue no matter how many hours you sleep each night.

According to Goldberg, sleep apnea, which is caused by an upper airway obstruction, often occurs in women who are overweight or obese. Snoring is often a sign of sleep apnea. Diagnosis requires a visit to a sleep lab, or to a doctor specializing in sleep apnea.

If you have sleep apnea, your physician will recommend lifestyle changes, including losing weight and quitting smoking. Medical treatment includes devices that keep airway passages open while you sleep. In extreme cases, surgery may be necessary to ensure proper airway flow. Left untreated, sleep apnea can increase your risk of stroke or heart attack.

Fatigue Cause # 7: Undiagnosed Heart Disease

If you find yourself becoming exhausted after activity that used to be easy, it may be time to talk to your doctor about the possibility of heart disease.

According to Goldberg, when overwhelming fatigue sets in after ordinary tasks — such as vacuuming the house, doing yard work, or commuting from work each day — your heart may be sending out an SOS that it needs medical attention.

“This doesn’t mean that you should panic every time you yawn,” says Goldberg. “Most of the time, fatigue is not the first sign of heart disease, and it’s usually linked to something far less serious.”

At the same time, Goldberg points out that heart disease is the leading cause of death in women. “If fatigue following activity is significant, and no other possible reason comes to mind, see your doctor for a check-up,” she advises. If your fatigue is related to your heart, medication or treatment procedures can usually help correct the problem, reduce the fatigue, and restore your energy.

Getting Tired...?

Getting plenty of sleep but still exhausted? Before you blame your multi-tasking, super-woman lifestyle, learn more about what might be at the root of your unexplained fatigue.

We are in the midst of a global energy crisis but it has nothing to do with oil. The problem is unexplained fatigue.

“I’m so tired; I just can’t do what I used to do.”

“I’d love to go but honestly, I just don’t have the energy.”

“Sex? You mean right now?”

If you’re like most women, these phrases have become mantras, the echo of our collective yawn growing louder every day.

“The single biggest complaint I hear from my patients, day in and day out, is fatigue,” says cardiologist Nieca Goldberg, MD, Director of the NYU Medical Center Women’s Heart Program and associate professor at the NYU School of Medicine.

Of course, for some of us the problem is simply multi-tasking to the max and not getting enough sleep, or good quality sleep. “If you’re continually logging in just 5 or 6 hours a night, it’s going to catch up with you, no matter your age,” says Rebecca Amaru, MD, clinical instructor of obstetrics and gynecology at the Mount Sinai Medical Center in New York City.

But if you are getting a healthy 7 to 8 hours a night and you’re still tired, Goldberg says it’s time for a check-up to uncover the causes for fatigue.

“If your fatigue goes on for more than a week and there is no explanation for feeling tired, then yes, see your doctor,” says Goldberg.

While occasionally fatigue may be a sign of a serious illness, experts say most often it’s caused by a minor problem, with a relatively easy fix.

To help you zero in on why you can’t stop yawning, here are 7 hidden causes of fatigue — potential health problems you should discuss with your doctor.

Fatigue Cause # 1: Anemia

“If you are in your reproductive years, and particularly if you experience heavy menstrual cycles, have fibroid tumors or uterine polyps, or if you’ve recently given birth, the blood loss may have caused you to develop anemia — a leading cause of fatigue in women,” says Amaru.

Problems occur, she says, when the bleeding leads to a deficiency of hemoglobin, the iron-rich protein in red blood cells that carries oxygen from the lungs to other parts of your body. When your tissues and organs don’t get enough oxygen, she says, the result is fatigue.

Other causes of anemia include internal bleeding, or a deficiency of iron, folic acid, or vitamin B12. Anemia may also be caused by chronic diseases like kidney disease, for example. Symptoms can include dizziness, feeling cold, and irritability.

To confirm a diagnosis of anemia, your physician will give you a blood test. Treatment, she says, usually consists of iron supplements if iron deficiency is the cause, and adding iron-rich foods — such as spinach, broccoli, and red meat — to your diet.

The good news: With effective treatment, your fatigue should begin to lift in thirty days or less.

Fatigue Cause # 2: Underactive thyroid (hypothyroidism)

If you are generally sluggish, run down, and even a little depressed, Goldberg says the problem may be a slow thyroid, also known as hypothyroidism. The thyroid is a small, butterfly shaped gland that sits at the base of your neck and controls your metabolism, the speed at which your body operates.

“I believe that undiagnosed thyroid disorder is one of the major female health problems in this country. I think it is even more widespread than anyone realizes,” says Goldberg.

According to the American Thyroid Foundation, by age 60 approximately 17% of all women will have a thyroid disorder and most won’t know it. The most common cause, they say, is an autoimmune disorder known as Hashimoto’s thyroiditis. This condition causes the body to destroy the cells responsible for producing thyroxin and other hormones secreted by the thyroid gland. The result is hypothyroidism, or a slow metabolism.

Blood tests known as T3 and T4 will detect thyroid hormones. If these hormones are low, Goldberg says synthetic hormones can bring you up to speed and you should begin to feel better fairly rapidly.

Fatigue Cause # 3: Undiagnosed Urinary Tract Infection (UTI)

Although most women associate a urinary tract infection with symptoms such as burning or urgency, Goldberg says in some instances fatigue may be your only clue.

“Not every woman has obvious symptoms of a UTI. Some have no symptoms or mild symptoms that go unnoticed, except for the fatigue,” she says.

In most instances, a UTI is caused by bacteria in the urinary tract, often the result of improper bathroom hygiene (wiping back to front, for example). Sexual intercourse can increase the risk because it can push bacteria from the vagina into the urethra.

If your physician suspects that you have a UTI, your urine will be tested. Treatment is quick and easy, and usually involves an oral antibiotic medication. Goldberg says the fatigue will lift within a week or less.

If your symptoms return, get tested again, she says, because in some women, UTI’s are chronic. If this is the case, talk to your doctor about preventive care, including low dose antibiotics.

Fatigue Cause # 4: Caffeine Overload

Many of us grab a coffee or cola for a quick burst of energy, but for some women, caffeine can have the opposite effect.

In an article published in the journal US Pharmacist, author W. Stephen Pray, PhD, RPh, reports that caffeine is a stimulant, but if you take too much, the tables can turn.

“In some patients, continued abuse results in fatigue,” according to Pray. And if you think this means you simply require more caffeine to get the kick, this isn’t the case. “Any attempts to solve the problem by increasing caffeine intake causes the fatigue to worsen,” he says.

The solution: Eliminate as much caffeine from your diet as possible. This means not only cutting out coffee. Chocolate, tea, soda and even some medications also contain caffeine and could be causing unexplained fatigue.

Fatigue Cause # 5: Food Allergies

While food is supposed to give us energy, some doctors believe hidden food intolerances — or allergies — can do the opposite. According to Rudy Rivera, MD, author of Your Hidden Food Allergies Are Making You Fat, even mild food intolerance can leave you feeling sleepy. Eat the offending food long enough and you could find yourself feeling continually exhausted.

“Evidence indicates food intolerance as a cause of fatigue, and even suggests that fatigue may be an early warning sign of food intolerance,” he says.

If you suspect that food may be behind all that yawning, Rivera says to start with an elimination diet, cutting out foods that cause you to feel sleepy within 10 to 30 minutes of eating them. You can also talk to your doctor about a food allergy test — or invest in a home test such as ALCAT — which may help you identify the offending foods.

Fatigue Cause # 6: Sleep Apnea

If you’re not getting enough sleep, it stands to reason you’ll be tired. But what if you don’t know that you aren’t getting sufficient sleep? This is often the case with a condition called sleep apnea — a sleep disorder that causes you to momentarily stop breathing, often many times during the night. Each time you stop breathing, you awaken just long enough to disrupt your sleep cycle, usually without being aware of it. Your only clue, says Goldberg, is that you experience constant fatigue no matter how many hours you sleep each night.

According to Goldberg, sleep apnea, which is caused by an upper airway obstruction, often occurs in women who are overweight or obese. Snoring is often a sign of sleep apnea. Diagnosis requires a visit to a sleep lab, or to a doctor specializing in sleep apnea.

If you have sleep apnea, your physician will recommend lifestyle changes, including losing weight and quitting smoking. Medical treatment includes devices that keep airway passages open while you sleep. In extreme cases, surgery may be necessary to ensure proper airway flow. Left untreated, sleep apnea can increase your risk of stroke or heart attack.

Fatigue Cause # 7: Undiagnosed Heart Disease

If you find yourself becoming exhausted after activity that used to be easy, it may be time to talk to your doctor about the possibility of heart disease.

According to Goldberg, when overwhelming fatigue sets in after ordinary tasks — such as vacuuming the house, doing yard work, or commuting from work each day — your heart may be sending out an SOS that it needs medical attention.

“This doesn’t mean that you should panic every time you yawn,” says Goldberg. “Most of the time, fatigue is not the first sign of heart disease, and it’s usually linked to something far less serious.”

At the same time, Goldberg points out that heart disease is the leading cause of death in women. “If fatigue following activity is significant, and no other possible reason comes to mind, see your doctor for a check-up,” she advises. If your fatigue is related to your heart, medication or treatment procedures can usually help correct the problem, reduce the fatigue, and restore your energy.

The Struggling Grant System

Grants have been intended to further research in all realms, most notably the cancer world, although the past 40 years have demonstrated an obvious decrease in grant funding, leading to fewer research breakthroughs in the industry. Top federal cancer officials have noted that the grant system needs to be changed because of the cautious steps, which the many cancer institutes take when funding research, but steps have yet to be implemented to curb this fact.

Many top scientists and researchers have come up with novel ideas that can either lead to developing more drugs to combat cancer, or lead to a further understanding of the causes of cancer. However, many grant programs refuse to fund such endeavors because they don’t contribute wholeheartedly towards winning the fight against cancer. Many of these industries are still hoping to discover an overarching cure for cancer, and devote more time and money to this single endeavor. Additionally, even some of the studies that can prove to be helpful in the cancer world are denied because of the lack of further research; these scientists cannot receive the proper research without grants and many are therefore caught in this catch-22 of sorts.

Cancer research was supposed to have been much more developed than it is when this type of funding originally began 40 years ago, though it was hard to predict the massive impact cancer has had through modern society. With the many different forms and many different mutations, it has become increasingly difficult to develop an overarching “cure” for cancer. Many of the breakthroughs in the industry have come about as a result of outside monetary funding and donors who contribute large amounts to specific causes. Most of the funding for major grant sites additionally come from walkathons and memorial donations rather than a larger industry. The grant review committees are also becoming increasingly cautious with their money because of the small amount of funds they have to submit for research; if they do not see noticeable promise in specific research ventures, they will reject the plan. This has hindered many further steps in cancer research because of the smaller projects that can help towards gaining a better insight into the susceptibility of cancer.

While there are many ventures throughout the nation that require more funds than the cancer industry does at a faster pace, there should at least be additional funding that supports these endeavors. For a disease, which has afflicted thousands of Americans over the past decades, we have yet to make the cancer industry a top priority in any government funding. This may not change any time soon, but recognizing the fact that research is not moving at a fast pace due to this lack of funds for grants is important towards gaining a better system to support this research.

This post was contributed by Megan Jones, who writes about the nursing colleges. She welcomes your feedback at Meg.Jones0310@gmail.com

Stress Management

What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.

Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.

What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:

• Find out what is causing stress in your life.
• Look for ways to reduce the amount of stress in your life.
• Learn healthy ways to relieve stress or reduce its harmful effects.

How do you measure your stress level?

Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed.

It's important to figure out what causes stress for you. Everyone feels and responds to stress differently. Keeping a stress journal may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Keeping a stress journal can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

How can you avoid stress?

Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look for ways to lower it.

You might try some of these ideas:

• Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first.
• Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.
• Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much alcohol you drink.
• Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Work on letting go of things you cannot change. Learn to say "no."
• Speak up. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way.
• Ask for help. People who have a strong network of family and friends manage stress better.

Sometimes stress is just too much to handle alone. Talking to a friend or family member may help, but you may also want to see a counselor.

How can you relieve stress?

You will feel better if you can find ways to get stress out of your system. The best ways to relieve stress are different for each person. Try some of these ideas to see which ones work for you:

• Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started.
• Write. It can help to write about the things that are bothering you.
• Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust.
• Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever.
• Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.
• Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Listen to relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.

How to handle Stress?

The unmeetable deadline, the never-satisfied boss, the you-don't-deserve-him mother-in-law: We all know how pressure and aggravation make us feel. Not just in terms of emotional stress (that's a given), but how they tangibly, really feel -- the racing heartbeat, the churning gut, the dry mouth. Mental stress has always had its physical component. In fact, that's what the stress response is: the visceral priming of the body to either fight or run away from a perceived danger. Less well recognized is that even chronic, unpleasant stress, the kind that's so constant you consider it normal, can cause aches and pains that you might not attribute to emotions.

"Many people who have stress-related pain aren't even aware of what they're fearful or angry about," says Ian Wickramasekera, Ph.D., clinical professor of psychiatry at Stanford University Medical School. By some estimates, half of the patients doctors see for various common body aches are actually expressing psychological distress through physical pain. Stress experts across the country saw evidence of this after the terrorist attacks last September. "In 30 years of specializing in stress-related diseases, I've never seen more flare-ups of physical pain, even in people who'd been free of symptoms for years," Wickramasekera says. (Intrigued Stanford scientists immediately launched a study of the phenomenon.)

The source of stress-related pain lies in the brain, which, when you feel under the gun, triggers the release of cortisol, adrenaline and other hormones that prepare the body for action by, for example, increasing heart rate, blood pressure and respiration. Less noticeably, these hormones also make muscles tense up, which can cause aches and irritate nerves. Here's a guide to the areas stress hits most often, and simple steps you can take to relieve the pain:

Low-back pain

Back pain can be caused by many different factors, such as poor posture or pressure on the spine from long hours of sitting. But a classic Swedish study of low-back pain in the workplace more than a decade ago showed that women who reported signs of stress such as dissatisfaction, worry and fatigue were more likely to experience low-back pain than those who had physical stressors like doing a lot of lifting. More recently, researchers at Ohio State University found that when volunteers felt stressed (from a snippy lab supervisor criticizing them as they tried lifting an object at a certain rate of speed), they used their back muscles in ways that made them more susceptible to injury. "I expect you'd see this even more in the real world, where stress is experienced over long periods and you care more about your task," says study coauthor Catherine Heaney, Ph.D., associate professor of public health. To ease the twinge of low-back pain:

* Stand with your heels and shoulders touching a wall. Tilt your pelvis so that the small of your back presses against the wall, relieving back muscles. Hold for 15-30 seconds. Do this exercise regularly to reduce your risk of getting back pain or to relieve existing pain.

* Strengthen your abdominal muscles, which support the spine, by doing crunches three times per week Lie flat on your back on an exercise mat with hands cupped behind your ears. Feet should be together and flat on the floor, with knees bent at about a 45-degree angle. Curl your upper torso up, bringing ribs in toward hips until your shoulder blades clear the floor. Do one set of 15-25 crunches; gradually build to three sets. Also, increase endurance of the muscles along the spine, the spinal erectors, by doing alternate leg and arm raises from an all-fours position, holding each position for eight counts. Initially, do one set of 10 repetitions, building up to three sets.

Neck and shoulder pain

The neck is particularly prone to stress-related pain in part because it's already bearing the burden of your 10-pound head. Pain may start with bad habits like squeezing the phone between your shoulder and your ear, but tension in neck muscles makes the problem worse, often causing pain to radiate. A recent study in Finland found that in addition to physical factors like working with a hand raised above shoulder level, mental stress is strongly linked to the likelihood of experiencing radiating neck pain. In most cases, getting rid of pain in the neck will benefit the shoulders as well. Here is what you can do:

* Give your neck muscles an all-around stretch one step at a time. First, while sitting erect in a chair, lower your chin to your chest, letting the weight of your head gently stretch tense muscles at the back of the neck. Hold the stretch for 15 seconds.

* Next, gently let your head drop toward one shoulder. Hold for 15 seconds and repeat on the other side.

* Use progressive muscle relaxation, in which you mentally focus on muscles and consciously allow them to relax. 'First, you have to isolate the muscles by actually tensing them more,' says Ronald Kanner, M.D., chairman of the department of neurology at Long Island Jewish Medical Center in New Hyde Park, N.Y. To do it, rest your elbows on your desk and press your face against your hands, then release, which will relax the muscles in your neck Mentally note the neck muscles you're using and, over the course of about 15 seconds, slowly release their tension. Keep focusing on your neck muscles even after you lift your face from your hands, imagining the muscles deeply relaxing.

Headaches

Tension headaches are sometimes called hatband headaches because pain occurs all around the head, although it's most intense at the temples and back of the skull. The tight areas causing the ache, however, are often concentrated in the face and neck, referring pain through muscle fibers and nerves, says MaryAnn Mays, M.D., a neurologist with the Headache Clinic at the Cleveland Clinic Foundation. Some research suggests that people with tension headaches are especially prone to see (or remember) everyday events as stressful, though studies are contradictory. A greater concern is that those who have headaches frequently are at higher risk of depression and anxiety. "If you have more than several headaches a month, consult a doctor to see what else may be going on," Mays says.

In many cases, however, tension headaches are short-lived and infrequent. To deal with yours:

* Go easy on over-the-counter pain relievers: Some brands contain caffeine, which, if taken too frequently, causes caffeine-withdrawal, "rebound" headaches that make the problem worse. Also consider cutting back on coffee, but don't go cold turkey. "I usually suggest drinking just one cup a day -- but having that cup every day to avoid caffeine-withdrawal symptoms," Mays says.

* Do a self-massage of muscles in the face and neck that often refer pain to the head. Start by gently pressing your fingers on both sides of your face around the hinge to your jaw, rubbing the area in a circular motion, then kneading the skin with your fingers. Next, move hands to the area just behind the jaw and below the ears, massaging gently as you slowly slide hands down your neck to the base of the shoulders.

Jaw ache

Pain on the side of the face that can radiate to the head or neck may be indicative of the jaw malady known as temporomandibular joint disorder (TMJ). But in many cases, the problem isn't the joint connecting the jaw to the skull, but muscular tension caused by clenching your teeth while under stress. "Don't rush out for a joint operation," Kanner says. Instead, ease tension in muscles that operate the jaw:

* Open your jaw as wide as you can, hold for a few moments, then gradually let it relax. "Sometimes you'll feel more pain initially," Kanner says, 'but that's a function of muscle tightness, and the discomfort should dissipate as you work the muscles."

* Try to make a habit of holding your jaw open slightly so that your upper and lower teeth don't touch. Resting your tongue against the roof of your mouth while you do this can help keep teeth separated so you won't clench or grind them.

* Stress can cause you to clench or grind your teeth at night. Speak to your doctor; she may recommend a mouth guard to both minimize damage to your teeth and cushion pressure from the jaw, which may help relieve pain.

Relieving pain from stress is only half the battle: Your body won't stop hurting until your mind feels more at ease. Here's what Allen Elkin, Ph.D., director of the Stress Management and Counseling Center in New York City and author of Stress Management for Dummies (IDG Books, 1999), suggests for four of the most common hair-tearing problems for women:

"Work is out of control." "Overloaded people are often lousy delegators and negotiators," Elkin says. Ask' yourself: Am I really the only one who can do all this? Is the deadline really written, in stone? If you say yes, ask someone who might have a different view. Try to get help or ask your boss which tasks get top priority if you can't do them all on time. That doesn't help? Gauge. the downside of missing your deadlines. Often there's more room to maneuver than we think, Elkin says. If you're still in a bind, ask yourself how not to repeat this experience. Maybe you said yes when you should have said no or maybe you should reconsider what you really want to be doing.

"My relatives drive me nuts." And maybe they always will. "People are the way they are, and their personal style probably has little to do with you," Elkin says: (In other words, if a relative or in-law is causing you stress, she's probably driving your other relatives crazy as well.) "It takes two to make one feel lousy," Elkin says. Just because others impose demands or try to make you feel guilty doesn't mean you have to play it their way. But don't overlook your role if conflict seems tough to avoid. Check your expectations about how others should behave and ask how you might be driving them crazy.

"Household hassles are overwhelming." It's tough to do it all -- so don't. "Is it so horrible if the bed linen doesn't get changed today?" Elkin says. If you can't bring yourself to trade slovenliness for sanity, enlist help from others in the household -- or, if you can, hire help from outside. If nothing else, try to gain a semblance of serenity by setting, aside time each day to do something simple you enjoy: reading the paper, having lunch with a friend or listening to music.

"I'm in a rut." "Stress isn't just about hassles, it's about lack of satisfaction, Elkin says. "Sometimes stress comes from under-doing as much as overdoing." Ask yourself what's absent from your life. Friends? Fun? Stimulation? Try to fill in the missing pieces. Consider doing community work to contribute to something beyond yourself, or taking a course to explore an unfulfilled interest. Build more exercise into your schedule - and try to include friends for conversation and perspective when you work out.

Stress, Pain & Reasons

When you're under stress -- brief or lingering, mild or severe -- your body releases chemicals that change the way your brain senses pain. In some cases, stress actually eases pain. A strange sound in a dark alley can make you forget about your aching knee, a handy thing if you decide to run. But in other cases, the body's response to stress can fuel chronic pain that serves no purpose.

In recent years, scientists have made great progress in uncovering the links between stress and pain. Each discovery sheds new light on the amazing workings of the brain. More important, the research may soon open up new avenues for pain relief.

Natural pain relievers

In the short term, stress can be a powerful painkiller. When the brain senses a serious threat or a traumatic injury, it releases a veritable pharmacy of chemicals to quickly dampen the pain. Called "stress-induced analgesia," this reaction explains why people often don't feel pain immediately following an injury. It enables a soldier in battle -- or, for that matter, a deer trying to outrun a mountain lion after escaping from its claws -- to focus on survival rather than pain. Some soldiers hit by enemy fire don't even realize that they've been injured until the battle is over.

Interestingly, the painkillers released by the body during stress are very similar to chemicals found in illicit drugs. In addition to blocking pain, these chemicals trigger the release of dopamine, a compound that provides feelings of pleasure.

In 2005, researchers discovered that stress can also trigger the release of marijuana-like compounds called cannabinoids. The study, published in Nature, found that the body's version of marijuana is highly effective at blocking out pain. As reported by the University of Georgia, researchers hope the discovery can lead to new medications that can relieve pain without the side effects of either narcotics or "real" marijuana.

Lingering stress, chronic pain

Though the body is well equipped to block out pain during fleeting moments of stress, its response to long-lasting stress isn't nearly so helpful. The brain can't keep pumping out opioids forever, and the supply eventually runs out. To make things worse, stress also damages the brain's ability to produce dopamine, the pleasure compound stimulated by opioids. In short, chronic stress can short-circuit the brain's normal response to adversity.

For some people, this chemical upheaval can set the stage for chronic pain. According to a 2004 report in Medical Hypotheses, stress-induced damage to the body's dopamine-producing mechanism may contribute to the onset of fibromyalgia. People with this condition are extremely sensitive to pain and often have unexplained pain in trigger points throughout their body. Fibromyalgia could be an exception to a basic rule of stress-related diseases. Heart disease, hypertension, depression, and other diseases can get their start when the body produces an overload of stress hormones. Fibromyalgia may be just the opposite: As reported in 2005 in Arthritis Research and Therapy, some studies -- but not all -- have found that people with fibromyalgia tend to have unusually low levels of cortisol, a hormone that the body releases in times of stress. The lack of cortisol may be a sign that body isn't responding to stress -- or fighting pain -- the way it should.

More ways stress hurts

Despite the body's best efforts at self-medication, stress can sometimes be the cause of pain. For example, a bad day at work may bring on a tension headache. Stress is also a common trigger for migraines.

And, as many people can attest, stress is hard on the digestive system. As reported in a 2002 issue of the journal Gut, stress compounds -- especially one called CRF -- can make the intestines extra sensitive to pain. Some experts believe that this sensitivity plays a large role in irritable bowel syndrome, a sometimes painful condition that is highly reactive to stress. Researchers are currently investigating drugs that block CRF as potential treatments for the syndrome.

Fear and anxiety can also fuel pain. As Robert Sapolsky writes in his book Why Zebras Don't Get Ulcers (Henry Holt and Co., 2004), the mere sight of a hypodermic needle can be enough make a person's arm throb. In this case, the brain's emotions overwhelm its natural painkillers. The more a person fixates on pain -- existing or expected -- the more it hurts.

While scientists still have much to learn about stress and pain, one thing is already clear: For many people, relaxation can be a powerful pain reliever. Even the venerable Mayo Clinic suggests meditation as a potential remedy for chronic pain. Likewise, people with irritable bowel syndrome, fibromyalgia, or chronic headaches may find relief if they can reduce stress in their lives or change their attitudes about life's problems. If you have one of these conditions, cognitive behavioral therapy or another type of counseling could become an important part of your recovery.

-- Chris Woolston, MS, is a contributing editor to Consumer Health Interactive. He is a former staff writer for Hippocrates magazine and has written for Health, WebMD, and many others. He is the co-author of Generation Extra Large: Rescuing Our Children from the Epidemic of Obesity (Perseus Books, 2005).

Nature Creation April 2009 Promotion - Free Lavender Eye Cover

Nature Creation is offering Free Lavender Eye Cover to any purchase at $49.99 or higher.

Nature Creation Lavender Eye Cover is a relaxation device, which help many customers to sleep easy. The product is filled with 100% natural lavender flowers and flax seeds. It is essential to remove puffy eyes, minimizing the effects of insomnia, or to relax the eyes upon reading or driving.

The Nature Creation Lavender Eye Cover is available in 5 attractive colors, which include black, blue, green, purple or red.

In addition, Nature Creation is also offering a special 10% OFF to any amounts of purchase or 20% OFF, if you purchased above $99.99 on its website (www.naturecreation.com).

This offer is ended on April 30, 2009. So please be hurry before the promotion is expired.

Heat Therapy ... Benefits & Application

While the overall qualities of warmth and heat have long been associated with comfort and relaxation, Nature Creation heat therapy goes a step further and can provide both pain relief and healing benefits for many types of lower back pain.

In addition, heat therapy for lower back pain - in the form of heating pads, heat wraps, hot baths, warm gel packs, etc. - is both inexpensive and easy to do.

This article provides an examination of how heat therapy interacts with the body to alleviate pain as well as options on how to apply heat therapy to help alleviate many types of lower back pain.

How is the heat pack works?

Many episodes of lower back pain result from strains and over-exertions, creating tension in the muscles and soft tissues around the lower spine. As a result, this restricts proper circulation and sends pain signals to the brain.

Muscle spasm in the lower back can create sensations that may range from mild discomfort to excruciating lower back pain. Heat therapy can help relieve pain from the muscle spasm and related tightness in the lower back.

Heat therapy application can help provide lower back pain relief through several mechanisms:

Heat therapy dilates the blood vessels of the muscles surrounding the lumbar spine. This process increases the flow of oxygen and nutrients to the muscles, helping to heal the damaged tissue.

Heat stimulates the sensory receptors in the skin, which means that applying heat to the lower back will decrease transmissions of pain signals to the brain and partially relieve the discomfort.

Heat application facilitates stretching the soft tissues around the spine, including muscles, connective tissue, and adhesion. Consequently, with heat therapy, there will be a decrease in stiffness as well as injury, with an increase in flexibility and overall feeling of comfort. Flexibility is very important for a healthy back.

There are several other significant benefits of heat therapy that make it so appealing. Compared to most therapies, heat therapy is quite inexpensive (and in many circumstances it’s free - such as taking a hot bath). Heat therapy is also easy to do - it can be done at home while relaxing, and portable heat wraps also make it an option while at work or in the car.

For many people, heat therapy works best when combined with other treatment modalities, such as physical therapy and exercise. Relative to most medical treatments available, heat therapy is appealing to many people because it is a non-invasive and non-pharmaceutical form of lower back pain relief.

How to Apply the Heat Pack

The most effective heat therapy products are the ones that can maintain their heat at the proper temperature. “Warm” is the proper temperature. Patients should not have their heat source be hot to the point of burning the skin. The desired effect is for the heat to penetrate down into the muscles. Simply increasing the temperature of the skin will do little to decrease discomfort.

In many instances, the longer the heat is applied, the better. The duration that one needs to apply the heat, though, is based on the type of and/or magnitude of the injury. For very minor back tension, short amounts of heat therapy may be sufficient (such as 15 to 20 minutes). For more intense injuries, longer sessions of heat may be more beneficial (such as 30 minutes to 2 hours, or more).

Nature Creation products offers two options of heat therapy include moist heat and dry heat.

• Dry heat, such as electric heating pads and saunas, draw out moisture from the body and may leave the skin dehydrated. However, some people feel that dry heat is the easiest to apply and feels the best.

• Moist heat, such as hot baths, steamed towels or moist heating packs can aid in the heat’s penetration into the muscles, and some people feel that moist heat provides better pain relief.

A specific type of heat therapy may feel better for one person than for another, and it may require some experimentation to figure out which one works best. There are many different manners for heat to be applied to the lower back.

Finally, it is important to use enough insulation between the heat source and the skin to avoid overheating or burning the skin.

Please note that heat should not be used in certain circumstances. For example, if the lower back is swollen or bruised, heat should not be used. Patients should consult doctors if they have heart disease or hypertension. Heat application is also not suitable in the following cases:

• Dermatitis

• Deep vein thrombosis

• Diabetes

• Peripheral vascular disease

• Open wound

• Severe cognitive impairment

In general, if the injured area is swollen or bruised it is better to apply ice or a cold pack to reduce the inflammation or swelling.

In summary, Nature Creation heat therapy is an easy and inexpensive option to provide relief from many forms of lower back pain. It may be used alone or in conjunction with other therapies. Because it is so simple, it is often overlooked and physicians may forget to mention it, but heat therapy used in the right way can be a valuable part of many lower back pain treatment programs.

Acupuncture... is it really work?

Acupuncture involves inserting hair-thin needles into your skin to relieve pain. Find out how acupuncture works and what conditions it can treat.

Acupuncture involves the insertion of extremely thin needles through your skin, to various depths at strategic points on your body. Acupuncture originated in China thousands of years ago, but over the past two decades its popularity has grown significantly within the United States. Although scientists don't fully understand how or why acupuncture works, some studies indicate that it may provide a number of medical benefits — from reducing pain to helping with chemotherapy-induced nausea.

What happens during an acupuncture session?

Acupuncture therapy usually involves a series of weekly or biweekly treatments in an outpatient setting. It's common to have up to 12 treatments in total. Although each acupuncture practitioner has his or her own unique style, each visit typically includes an exam and an assessment of your current condition, the insertion of needles, and a discussion about self-care tips. An acupuncture visit generally lasts about 30 minutes.

Before the needles are placed, you'll lie down on a comfortable surface. Depending on where the needles are to go, you will lie facedown, faceup or on your side. Make sure that your acupuncturist uses single-use sterile packaged needles. You may feel a brief, sharp sensation when the needle is inserted, but generally the procedure isn't painful.

It's common, however, to feel a deep aching sensation when the needle reaches the correct depth. After placement, the needles are sometimes moved gently or stimulated with electricity or heat. As many as a dozen needles may need to be placed for each treatment. Once the needles are inserted, they're usually left in place for five to 20 minutes.

How does acupuncture work?

The traditional Chinese theory behind acupuncture as medical treatment is very different from that of Western medicine. In traditional Chinese medicine, health results form a harmonious balance between the complementary extremes (yin and yang) of the life force known as qi or chi.

Qi is believed to flow through pathways (meridians) in your body. These meridians and the energy flow are accessible through more than 350 acupuncture points. Illness results from an imbalance of the forces. By inserting needles into these points in various combinations, acupuncture practitioners believe that your energy flow will rebalance.

In contrast, the Western explanation of acupuncture incorporates modern concepts of neuroscience. Many practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. This stimulation appears to boost the activity of your body's natural painkillers and increase blood flow.

Who is acupuncture for?

Acupuncture seems to be useful as a stand-alone treatment for some conditions, but it's also increasingly being used in conjunction with more conventional Western medical treatments. For example, doctors may combine acupuncture and drugs to control pain and nausea after surgery.

Scientific studies generally test treatments against placebos, such as sugar pills. It's difficult to conduct valid scientific studies of acupuncture, because it's difficult to devise sham versions of acupuncture. In fact, several studies have indicated that sham acupuncture works as well or almost as well as real acupuncture.

This makes it hard to create a definitive list of the conditions for which acupuncture might be helpful. However, preliminary studies indicate that acupuncture may offer symptomatic relief for a variety of diseases and conditions, including low back pain, headaches, fibromyalgia, migraines and osteoarthritis.

In addition, research shows acupuncture can help manage postoperative dental pain and alleviate chemotherapy-induced nausea and vomiting. It also appears to offer relief for chronic menstrual cramps and tennis elbow.

Pros and cons

As with most medical therapies, acupuncture has both benefits and risks. Consider the benefits:

• Acupuncture is safe when performed properly.
• It has few side effects.
• It can be useful as a complement to other treatment methods.
• It's becoming more available in conventional medical settings.
• It helps control certain types of pain.
• It may be an alternative if you don't respond to or don't want to take pain medications.

Acupuncture may not be safe if you have a bleeding disorder or if you're taking blood thinners. The most common side effects of acupuncture are soreness, bleeding or bruising at the needle sites. Rarely, a needle may break or an internal organ might be injured. If needles are reused, infectious diseases may be accidentally transmitted. However, these risks are low in the hands of a competent, certified acupuncture practitioner.

Pros & Cons of Non Surgical Back Pain Treatments

Nonsurgical, noninvasive approaches are likely to be what you'll begin with. Low back pain often improves on its own over time or with the help of conservative approaches. People with acute low back pain generally experience substantial improvement in the first month after initially seeing their doctor. When it's time to decide on nonsurgical, conservative approaches, consider these points:

Pros	Cons
Conservative approaches are less invasive than surgery and don't require the recovery time that surgery does.	You may have to be patient. It may take a while for you to return to your desired level of activity at work and at leisure.
Conservative approaches allow your body's own natural healing process to work, which is what happens most of the time with back pain.	If you take pain medications, they may cause side effects.
You can try conservative approaches and always opt for a more-aggressive approach later.	Conservative approaches may require a change in habits, such as regular exercise to strengthen your back.
Other than your pain, your doctor may not have any physical findings on which to recommend surgery.	If your pain is severe, persistent and disabling, you may struggle with feelings to move to a more-aggressive approach.
Conservative approaches cost less than surgery.
You avoid the risks of surgery.