I broke up with my boyfriend last year and then got involved with my current boyfriend. I don’t have contact with my ex, but I hold a grudge against him and get angry when I think about him. It affects my current relationship because I blame my new guy for issues related to my ex. How can I move on for good?

It’s not surprising that the person with whom you spent three years of your life is still on your mind a year later. He’s someone you likely confided in and shared a life with — someone with whom you thought you had a future. I can only speculate that you moved from one relationship to the next far too quickly. When a relationship ends, time is needed to grieve, reflect and process so that issues don’t go unresolved and spill into the next one. Clearly, this is what’s happening with you.

To get over your ex and find closure, take responsibility for your actions. Ask yourself: “How has my behavior and attitude impacted us? If I could go back and do it again, what would I change about myself?” Now is the time to own up to these things.

As long as you continue to view the relationship through an old lens, you’ll continue to be held hostage by the past. The issue here is one of control: A grudge leads to anger and resentment that energizes you, giving the illusion of control. The grudge may also be a way of holding your ex responsible for the downfall of the relationship. To shake this thinking, ask yourself: “Can I change the situation now? What do I gain by holding a grudge a year later? What will I gain by letting go?”

Finally, pretend you’re packing for a trip and you can only bring essential items. Would you take a healthy, positive attitude and a sense of humor or would you pack anger and resentment? The latter will only weigh you down.  Lighten the load by bringing only what’s beneficial to you and your new relationship.

Jonathan Alpert is a licensed psychotherapist and executive coach. His book, “Be Fearless: Change Your Life in 28 Days,” is available now. Email him your questions at jonathan@jonathanalpert.com and follow him on Twitter: @JonathanAlpert.

— Metro does not endorse the opinions of the author, or any opinions expressed on its pages.

The post No more drama: The leftover blame game appeared first on Metro.us.

“Before you can get into a relationship, you should be happy by yourself.” We hear that and mistakenly think it literally means “you should be happy being alone.” We assume the wisdom imparted here is to not want relationships, or even to stop looking for one.  But that’s not what this quote means at all.

Being happy by yourself means you need to take responsibility for your own happiness. This is not just semantics. This means recognizing the areas of your life that don’t’ feel fulfilled — if you don’t feel good about yourself, you’re bored with your job or feel disconnected from your friends and family, or aren’t happy with what you’ve accomplished.  These are all issues that only you can solve; a relationship won’t solve them for you.

We grow up with an idealized notion of romantic relationships.  We’re told that when we find the right person, things will be perfect. We believe that any emptiness or discontentment we feel in any aspect of our lives will disappear once we find the right partner. But the Jerry Maguire idea that “you complete me” just isn’t reality. You have to complete yourself.

Yes, relationships can be amazingly distracting.  In the initial phases when the sparks are flying, nothing else seems to matter.  But this is a temporary Band Aid, because as the sparks calm down you’ll be left with the same unresolved issues you had before the relationship started. Even better, you could peg those problems on your partner, or think there’s something wrong with the relationship because you don’t feel so great (hence the advice to make yourself happy before getting involved).

The point is, sooner or later you have to take responsibility for your own life. Whether you’re single, or involved in something serious, you have to take care of yourself. And while it’s easier to blame our lack of happiness on not having someone or having someone that’s not acting the right way, life is rarely that simple. As important as our intimate relationships are, they will not magically fulfill you.

Amber Madison is a Manhattan-based relationship expert and dating coach. She is the author of “Are All Guys Assholes?” You can follow her on Twitter: @ambermadi.

The post Dating: Happiness comes first appeared first on Metro.us.

Part of her organization’s prevention programs is Trash Cancer, which offers guidance on living a toxin-free lifestyle, starting with the products we buy. Now, Drescher is also lending her support to the Carcinogen-Free Label Act, a bipartisan bill introduced to Congress that seeks to create a label similar to the “organic” label that tells shoppers a product is free of cancer-causing agents. We asked the actress and activist to tell us more about her mission.

Why does toxic-free living start in the home?
The place we spend the most time in is our home, and that’s the place that we have the most control over. Rather than feeling scared as we see cancer closing in around us, why not do something about it? Being proactive and living a more preventative, healthier, toxic-free lifestyle is a very important component and complement to all the research that’s being done. Since Nixon waged the war on cancer, the bulk of the money has been gone into finding a cure, which in many ways is kind of like closing the barn door after the horse has bolted.

So how can we get involved?
We want Americans to use the power of consumerism and to not only detox their home and reduce their risk of cancer but also give a loud message to manufacturers. They’ll sell us whatever we want to buy, so this is where the Carcinogen-Free Label Act comes into play. … Good health is the great equalizer and the beauty of this bill is that it’s non-regulatory, it means we’re not trying to skip enough legislation to make it more difficult for manufacturers to make stuff — which costs money, gets a lot pushback, isn’t necessary. We all agree that a cleaner, less polluted world is in the best interest of everyone. … [We want to] make “Detox your home” the “Don’t drink and drive” of the millennium. It’s a call to action, and once you wake up and smell the coffee, it’s hard to go back to sleep.

What do you envision the label being?
The consumer doesn’t have to go to MIT to understand the ingredients on the back label. All they have to do is look at what essentially is the carcinogen-free label which is like a Good Housekeeping seal of approval. And that will cover everything that we talk about at Cancer Schmancer. What are you putting in your mouth? What are you putting on your skin? What are you cleaning and gardening with? Let’s start there. … I tell every man I know, don’t use antiperspirants. You are creating a situation that deprives the body of one of its its most effective functions of detox, which is perspiring under your arms. Go to the men’s room and wash your pits twice [instead]. You’re a human being and it’s a very important body function. More and more men are getting breast cancer. You wouldn’t do it to an animal — paint their skin with something that would deny them the ability to let the skin function in a most natural and effective way, which is to release toxins.

Why do you think America is behind other countries in banning these ingredients?
The minute you start to get regulation involved, you’ve got big business, lobbyists with very deep pockets that move the roof on Capitol Hill. That’s why I say [our bill] is non-regulatory. This is coming in from another doorway. Everybody has a vote and everybody has a right to buy what they want to buy.

What if people don’t think they have the power to make change?
We were one of the NGOs that put pressure on Johnson & Johnson. They are an enormous company and once everyone caught wind of the fact that the No More Tears shampoo — that we were being told for generations is so safe for babies — is loaded with formaldehyde, much to their credit, they changed their formula. It does work. At the end of the day consumerism and purchasing power is all you need. It’s about rallying together, getting the word out, making it easier for Americans to make a healthier choice because it’s our right to be able to buy something for our family that is not going to harm us.

What about people who say that it’s just trace elements of these ingredients that wind up in our bodies?
Eighty thousand chemicals are being actively used every day and no one knows whether they’re carcinogenic, in what amount, in combinations with what other products. It’s not just your product I’m using. You hear it all the time when you go to the doctor, [they say] “It’s such a small amount of radiation, it’s nothing,” except that it’s something that’s equivalent to a chest X-ray. It’s so pervasive. It’s the amount of stuff.

Do you have any tips for people who want to start living a less-toxic lifestyle?
The more planted and organic food you can eat, and local, pesticide-free, the better. When you eat a strawberry that’s not organic, you might as well be eating a sponge soaked in pesticides. We’re hurting only ourselves. Steer clear of antiperspirants. What kind of toothpaste are you using? Gums are the gateway to a lot of disease. What do you clean with? The stronger the smell is, that’s not good for you.

When we buy products, what should we look for?
Anything that’s eco-friendly. If you can understand the labels, you’re much better off. Go to the Cancer Schmancer website, put in products that you’re using that you’re curious about. Maybe it’s something that your mom and grandmother have used that makes you feel all warm and fuzzy inside. See how we rate it. You may be very surprised and it may be enough to make you want to try going in another direction. Danger’s on the horizon. All we’ve figured out how to do is live longer chronically ill. The present Cancer Panel of 2010 said that there’s not gonna be a cure, it’s just gonna mutate, it’s just gonna change its profile. It’s unending. Our little bodies are completely in harmony with nature. We’re in complete disharmony with the intensity of chemicals that imploded the 20th century with very little restriction or regulation.

The post Fran Drescher: “The responsibility lies with us” appeared first on Metro.us.

I’ve been with my boyfriend for eight months and we have a good relationship. The other night, though, I was at a party without him and got drunk and flirted with another woman. One thing led to the next and we had sex. I haven’t told my boyfriend about it and I haven’t talked to the woman again. I know guys think it’s hot to see two women together, but I just don’t know if I should tell him what happened. I feel really guilty and confused. What should I do?

For a moment, imagine your boyfriend is out at a party. He’s getting drunk, starts flirting with another guy, and then one thing leads to the next and he has sex with the guy. Ask yourself: Are you OK with that? Do you consider that cheating? My guess is you’re not OK with it and it violates a trust you’ve established over the past eight months. After that many months of dating, there’s most likely an understanding — spoken or not — of exclusivity. If you’ve participated in such an activity and aren’t comfortable disclosing it to your man, then it’s cheating.

Think about the impact telling will have on him. Although honesty is usually the best policy, if this truly is a one-time experience, then why upset him? Consider dropping the matter and moving on. Do know, though, if he ever asks if you’ve cheated, you’ll have to disclose this indiscretion — because keeping a secret will force you to barricade a part of yourself and interfere with intimacy.

Finally, if this only occurred because of the alcohol, then lay off the booze. But consider the possibility that subconsciously you’ve got same-sex tendencies that came out because your inhibitions were reduced while under the influence.

If you are indeed confused about your sexuality, do yourself and him a favor and end the relationship. Don’t maintain one relationship for stability while exploring other options.

Jonathan Alpert is a licensed psychotherapist. His book, “Be Fearless: Change Your Life in 28 Days,” is available now. E-mail him your questions at jonathan@jonathanalpert.com

The post Dating: I cheated at a party, what do I do now? appeared first on Metro.us.

Warm weather at the start of the year caused early pollination in some trees, exacerbating conditions for allergy sufferers and raising expectations that 2013 will see increased seasonal allergies. Metro asked immunologist Dr. Jennifer Collins, an assistant professor at the New York Eye and Ear Infirmary and author of the blog Itchy & Scratchy, for tips on combating the scurge.

Know what you’re allergic to
“Knowing what you’re allergic to is really important. An immunologist can test you and then give specific advice, and then give effective treatment. One of the things I see is people who have suffered for years and they don’t have to. The best thing about my job is helping people live a normal life.”

Manage with medications
“Many over-the-counter medications work just fine, but consult your doctor or an allergist. Steroids are used to help with the inflammation. There are side effects, long term, but steroids can stop acute allergies from becoming chronic. Allergy shots are effective. They introduce a small amount of an allergen and build gradually to trick the body. Eighty-five to 95 percent of people see about an 80 percent improvement and need less medication.”

Limit exposure to allergens at home
“Pollen levels are highest between 5 a.m. and 10 a.m., so close your windows. Make sure AC filters are clean and working effectively. If you have animals, wipe them down with a washcloth when you come in. Washing your sheets in hot water and regular cleaning will help, too.”

Sign up for alerts or get an app
“Lots of websites offer email alerts and there are apps, too. They help you to prepare for bad days. If you know the level is going to be high you can take your medication before going out and getting on with your normal life.”

Is it a cold, or an allergy?
“Symptoms can be difficult to differentiate from the common cold, because they include itchy eyes, runny nose — even itchy ears. You might get a sore throat, hives or welts on the arms, and sometimes asthma or coughing. Allergies can cause you to be more susceptible to bacterial or viral infection and can actually make you more vulnerable to a spring or summer cold.”

The post Beat your allergies this year appeared first on Metro.us.

Marc and Maya Silver

When Maya Silver was grappling with her mother’s breast cancer, she noticed that there weren’t many resources available for teens dealing with a parent’s cancer. So she tag-teamed with her dad — the author of “Breast Cancer Husbands — to create a survival guide for teens undergoing such duress, “My Parent Has Cancer and It Really Sucks.” We asked the father-daughter duo about the best ways to help this underrepresented group cope.

You interviewed many teenagers for this book. Were there any recurring topics?

Maya: The friend issue came up over and over again, like, “My friends don’t really get it” or “I feel like I can’t talk to them about it.” Another thing was communication. [There was] a lot of variation in how much they wanted to know about their parent’s cancer. I think every teen valued being told the truth and being communicated with. We had a lot of teens say that their parents didn’t tell them right away or told them in a weird way and withheld information or made things seem sunnier than they really were. That really made the teens feel betrayed or like they didn’t know what was going on. We emphasize that in the book that communication is very important. It’s gonna vary from family to family, what works best and what everyone wants, but it has to be there.

Marc: Yeah. Some families have a family meeting tradition, and that’s fine, but some families don’t like family meetings and you don’t want to call the first meeting in your family’s history to present this news. Maybe your family works better just chatting in the car. Some people said maybe leave a notebook where everybody goes, and the kids write their questions and the parents read them and write their answers. The idea is that there’s no one size fits all way to tell the kids but like Maya said, you’ve got to be honest.

We often try to lend support to friends going through a rough time by saying something like, “If you need anything, let me know.” But Maya, what are some concrete words or actions that you appreciated when your mom was ill?

Maya: Just understanding. If I didn’t want to have any friends over to the house when my mom was really sick, or if I just wanted to get away and stay busy, I had people there to help me do that. You definitely hear a lot of “I’m so sorry!” [and] constant asking how you’re doing, how you’re family’s doing. That was not very helpful for me. Knowing that I had good friends around me and a strong family was very helpful.

What else did teens find not helpful?

Marc: One girl [we interviewed], Caitlin, went to school, and the teacher asked a question so Caitlin raised her hand to answer. And the teacher goes, “Oh, Caitlin, how’s your mom?” And Caitlin was so mad because she did not want to talk about or have to think about her mom at that moment  — she wanted to answer the question. Kids don’t want to be constantly reminded. A social worker at MD Anderson [Cancer Center] told me about a middle school’s boy’s mom who was diagnosed with cancer, and the school announced it over the [PA system]. They did it out of the best of intentions, I think to rally everybody around this kid, but this is not what that kid needed.

Maya: Another thing is an artificial sense of compassion. We had a couple of really out-there examples, like, “I know exactly how you feel, my gecko just died.” [Or] you tell someone that your mom has a serious form of breast cancer and they’re like, “Oh, my grandma’s sick too.” You want to be like, “You have no idea.”

What were some of most popular ways you found teens deal with their stress?

Marc: They found all kinds of ways to cope, and a lot of the ways they found were really positive, like listening to music, or going for a run, or writing in a journal, or playing video games. What’s cool about that is you’re learning how you can get through a tough time in life, and that’s something you can carry with you throughout your life.

Did you find any differences in how boys handled the issue, versus girls?

Marc: I interviewed a bunch of guys in Cleveland and two of them said that they punched a hole in their bedroom wall or in the house because they were so mad. After that, I asked every boy I interviewed, “So did you punch a hole in the wall?” and almost all of them said they did. (Laughs) There’s a little note in the book that’s how to repair that hole in the wall.

How much information should people at the teen’s school have?

Marc: It’s good if someone at school knows because that way the kid has a confidante. I think some kids might feel like, “Oh, I don’t want anyone at school to know.” And in general most of the experts that we interviewed said it’s really helpful to have someone at the school, even if it’s one person, who knows, because that way if there’s a change in the parents’ condition, if something’s going on at home, then you have a go-to person. If you want the teachers in the classroom to know, [that] can be helpful because a lot of kids were affected in the way they did their work at school — some kids overachieved, some kids just kind of stopped doing homework or didn’t focus as they usually did. It’s good if teachers understand why that’s happening.  And the parents and the kids can talk about it together.

In addition to the teens, you also interviewed a lot of experts. Did their advice match up with what the teens said?

Marc: I think they just emphasized that every kid’s gonna react differently and that that’s OK. One thing that’s surprising is they said some kids just don’t want to talk about it, and that’s OK. You can’t force the conversation when the kid doesn’t want to have it. The other thing that one expert talked about that was kind of intriguing, and I think this is something that adults can relate to too, she used this phrase “the tyranny of positive thinking.” The idea is that we live in a society where everybody wants you to be upbeat all the time and optimistic all the time, and you know what? People aren’t like that. It’s perfectly normal to be down and to be upset.

How can parents go about best communicating with their teen about their illness?

Maya: The first step to communicating is communicate about how you’re going to communicate. (Laughs) So instead of just assuming that your kid wants to know every detail, or that they don’t really want to know anything, or that they only want to hear good news, and instead of a parent assuming that the teen doesn’t want to talk about it, you should say from the outset, “We’re gonna have this experience for the next one to however many years —what do you want to know, and how would you like to communicate about this?” Like my dad said, some families, if they have preexisting family meetings, then that makes sense to have a weekly get-together and just kind of touch base and talk about what’s going on. Some teens might want to communicate through text, or email or whatever: Find out how your teen wants to communicate, and how much they want to know, and then you can adjust as needed.

Marc: It’s hard for a teen sometimes to confront a parent and say, “You’re not telling me enough.” A parent could say, like, a day later, “Hey, what I told you yesterday about dad’s surgery or mom’s chemotherapy, was that helpful? Was it too much information? Was it not enough information?” Ask follow-up questions and get a sense of what your kid needs from you.

The post Help for teens whose parents have cancer appeared first on Metro.us.

Throughout my life I’ve given up many bad habits. Most recently I got off coffee. Letting go of coffee was not easy. In fact, strange as it may sound, it was even harder than when I got sober eight years ago and gave up drugs and alcohol. Caffeine was my last drug, and because it wasn’t killing me I continued to give myself permission to drink it.

One of the main reasons we stay stuck in habits we know don’t serve us is because of our permission-giving thoughts, such as “One cup of coffee a day won’t kill me,” or, “I only drink on weekends.” These thoughts keep us convinced that there is nothing wrong with our behavior even though deep down we know it isn’t right.

In many cases we use our bad habits to avoid dealing with something much more difficult. In my case, I was using coffee as a final vice. As a sober woman I felt I deserved to have something I could turn to when I felt I needed a jolt. This habit seemed harmless, but when I got honest with myself it became clear that I was just using the coffee as another drug. Upon genuinely reviewing my behavior I came to realize that I had to stop giving myself permission to drink coffee and that it was time to change the habit.

Transitioning out of a bad habit can be really uncomfortable at first. To help you ease into the process, I’ve outlined the three steps that worked for me when I put down the coffee.

Step One: Keep it in the day

One of the main reasons we get tripped up when we try to change a habit is that we start future-tripping. For instance, when I was first letting go of coffee, I’d project onto the future with thoughts such as, “What will I do when I’m in Europe and I want a cappuccino?” What helped me most during these future flip-outs was to simply keep it in the day. I would tell myself, “I don’t need to worry about tomorrow. Today I choose not to drink coffee.” One day at a time I’ve stayed committed.

Step Two: Change your breath pattern

The moment we change our breath pattern we change our energy, thereby changing our experience. Whenever you notice yourself about to relapse into your negative behavior, take a long, deep breath. As you change your breath you change your energy. Your calm and centered energy will support you in positive behavior and stop you from indulging in your bad habit.

Step Three: Make it joyful

Letting go of a negative habit doesn’t have to be torturous. In fact, it can be joyful. To really create change we need more than just willpower: We must find the joy and curiosity in it. Letting go of a bad habit is really just creating a new habit. In that new habit you can find happiness. In my case, I chose not to dwell on the loss of coffee and instead I fell in love with organic tea and have become a tea connoisseur. When you find joy in creating a new habit you can effortlessly let go of the bad one.

If you’re ready to let go of that nasty vice, use these three steps. Keep it in the day, breathe through the transition and find joy in creating new habits.

The post How to break your bad habits appeared first on Metro.us.

A Samoan airline that says it is the world’s first carrier to charge passengers by their weight rather than per seat has defended the plan as the fairest way to fly, in some cases actually ending up cheaper than conventional tickets.

Samoa Air, which opened in 2012, asks passengers to declare their personal weight during booking, which is then charged per kilogram (2.2 lb) at a rate dependent on flight length. The customers will also be weighed at the check-in counter.

“The industry has this concept that all people throughout the world are the same size,” Samoa Air CEO Chris Langton told Reuters. “Aeroplanes always run on weight, irrespective of seats.”

“There is no doubt in my mind that this is the concept of the future. This is the fairest way of you travelling with your family, or yourself.”

Though the airline instituted the plan last November, it caught attention last week when the carrier began international flights to neighboring American Samoa and coincided with the publication of a report by a Norwegian economist suggesting that airlines should charge obese passengers more.

The Pacific Islands contain some of the world’s most obesity-stricken countries, many ranking in the top 10, according to the World Health Organization. Samoa is ranked No. 4, with 59.6 percent of the population considered obese, said the most recent 2008 WHO report.

According to Samoa Air’s latest schedule, the airline charges up to WS$1.32 ($0.57) per kilogram for domestic flights and WS$2.40 ($1.03) per kg for its only international flight to American Samoa, around 250 miles. A 150kg person flying one-way internationally would be charged $154.50.

Children under 12 are charged 75 percent of the adult rate, with fares also based on weight. Any overweight baggage is calculated at the same rate as the passenger’s personal weight.

The plan could actually prove cheaper in some cases, such as for families travelling with small children, and Langton said customer feedback has mainly been “amazingly positive.”

“When the initial shock has worn off, there’s been nothing but support,” said Langton. “People who are up around 200kg recognize … they’re paying (for) 200kg, so they deserve to get 200kg of comfort,” he added.

The post Samoan airline defends charging by passenger weight appeared first on Metro.us.

With spring officially upon us, millions of urban commuters are beginning to shed their quilted coats and search for excuses to spend more time outside. Commuting to work by bicycle can be a great way to savor the sunshine and jump-start your fitness routine while being eco-friendly. While inexperienced city cyclists might feel intimidated by busy streets and speedy drivers, it is easy to gain confidence quickly while navigating a city on two wheels. After over a decade of riding and working with bicycles in Tampa and NYC, bike mechanic, Max Boyajian is familiar with the challenges cyclists face in crowded areas. He shared a few tips for starting out as a bike commuter.

Stay away from parked cars
Riding too close to parked cars can be dangerous. Many drivers do not check for bikes after they’ve parked, which increases the risk of opening their car doors right into an oncoming cyclist. Cyclists have the right to ride in the center of a lane – cars will naturally pass them when it is safe.

Keep calm with drivers
Even if they are following the rules of the road, city cyclists are bound to get honked at by irritated drivers. Although it is startling at first, they can’t let it rattle them. Cyclists should also avoid provoking drivers unnecessarily. Try not to make them angry, because they’re surrounded by a few tons of steel. “You’ve got to learn how to be honked at,” Boyajian says.

Anticipate weather conditions, and plan accordingly
If you plan on cycling in all weather, you’ll need the proper gear. Waterproof outerwear can protect you from rain. Keep your clothes still professional-looking by installing fenders onto your wheels. “They might look a dumb, but they’re better than a strip of mud across your back,” Boyajian says.

Be prepared for common problems
Simple multi-use tools are easy to carry, and can help you address minor performance issues on the fly. Cyclists can save money by learning how to change their own air tubes instead of visiting a bike shop to repair every flat. Keeping your tires fully inflated will also help your bike ride as smoothly as possible, which many people forget if they haven’t ridden recently. If a bike hasn’t been used through the winter, the tires will need air. If you don’t own your own pump, almost every bike shop has free air available to allow passing cyclists to fill up their tires.

Don’t get sweaty
“Bringing a backpack with a change of clothes is helpful, but you can also dress in lightweight clothes and ride at a casual pace if you don’t want to bring extra stuff,” Boyajian says.

One last thing
“Get a basket or a rack,” Boyajian says. “Just do it. It will change your life. I will accept thank yous for this advice later.”

The post Stay safe on your bike commute to work appeared first on Metro.us.

If you thought PMS, bloating and zits were all just the lowlights of being a woman, Alisa Vitti would like you to think again.

“We teach our patients to think what’s normal is not to have PMS, to feel great all month, to have natural conception, not to have post partum depression,” says Vitti, a women’s hormonal health expert and the author of “WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive and Become a Power Source.” “What’s normal is a sex drive that increases as you age, not decreases. What’s normal is to have a metabolism that’s helping you maintain your healthy weight effortlessly. Anything that’s not that isn’t normal. We shouldn’t get desensitized to that in our bodies or in our thinking.”

In college, Vitti, a med student at the time, thought her heavy weight, cystic acne and missed periods were due to polycystic ovarian syndrome, until she came across a small article about a disease called Stein-Leventhal Syndrome. Convinced this disease was the root of her problems, Vitti took the information to her doctor, who thought the best course of treatment would be medication. But “that wasn’t a good enough answer to ‘what do we do now?’” Vitti says. Instead, she did a lot of her own research on her condition and was shocked to find that diet played a role.

“I was exposed to some of the cutting edge research that was coming out from the Human Genome Project, which discovered this protein structure that wraps around your DNA strands,” she says. “It [works] like a switch. And the only thing that they found that would turn these switches on or off — to having your body express disease or health — was what you were eating and how you were living. And I thought, ‘Oh my God: If we can manipulate our gene expression with food and lifestyle, we can apply that to entire glands and organs and entire organ systems, like the endocrine systems.”

If you currently find yourself in hormonal hell, Vitti has a plan to get back on track — and it starts with your diet.

What to avoid:

Soy, specifically soy protein isolate: “Most convenient soy products that consumers purchase are highly concentrated in soy protein isolate. They are not getting the benefits of the whole bean. Rather, they are getting soy protein isolate, which is full of concentrated estrogen and exacerbates their hormonal symptoms,” Vitti says. “They did a crazy study in Brazil on female lab rats eating tofu —the uterus changed shape and it caused male infertility.” But fermented soy, including miso paste and tempeh, is OK in moderation, as is tofu in small quantities (as long as it’s organic and GMO-free).

Dairy: “The casein in dairy has been shown to build up a plaque on the small intestine,” Vitti says, blocking absorption of vital micronutrients. Concerned about calcium? Vitti says that on her plan, eliminating dairy also means adding in more foods that are other good sources of calcium, like kale, bok choy, sunflower seeds and sesame seeds

Gluten: “Wheat-based products cause such inflammation in the intestine,” Vitti says. “Most people are gluten-sensitive and don’t realize it.”

What to load up on:

Fermented foods: “Fermented foods provide the body with probotics, which help you absorb more nutrients. They also contain called Indole-3-carbinol which breaks down estrogen.”

Green juices: “You’re getting your high levels of antioxidants that help protect the ovaries.”

Sweet potatoes: “I love them for the vitamin A to help with your liver.”

Pasture-fed eggs (with the yolks): “They help the body make progesterone, which is the hormone that opposes estrogen and keeps you balanced in terms of your mood and keeps all those PMS symptoms away.”

Avocados: “I love avocados for the EFAs That keep our hormones really, really healthy.”

Spinach, kale and collard greens: “I love dark, leafy greens for the calcium and magnesium that help our body utilize hormones as we’re producing them.”

The post What your hormones are trying to tell you appeared first on Metro.us.

The question:

“I am so tired of the city, but I have to live here because of my husband’s job. The traffic, noise and pushy people seriously stress me out. Plus it’s so expensive! My husband promises we’ll move in a few years, when he’s more established. But for now, I’m stuck. Any words of wisdom?”

Last weekend, I had the pleasure of taking a professional workshop on mindfulness interventions for stress and depression relapse prevention. Our first exercise was to explore a raisin from the perspective of what Buddhists call “Beginner’s Mind.” Our instructions: to see, taste, smell, and handle the tiny shriveled morsel as if experiencing it for the first time. Participants discovered faces in the raisin’s ridges, hidden flavors, and childlike delight in remembering its Playdough-like pliability.

Simply put, the point of the lesson was to demonstrate how otherwise familiar objects take on a whole new light when you slow down to pay closer attention to them. The same can be said of urban life. Whether you live in New York, Boston or Philadelphia, most cityslickers have mastered the art of tunnel vision to maintain sanity amid the pandemonium. But from the perspective of Beginner’s Mind, you don’t need to escape the city to find peace. In fact, all of urban life could be seen as an opportunity for mindfulness practice. Here are some examples:

1)     To practice Beginner’s Mind, walk down a block near your home or work that you don’t normally take. Find something that draws your attention – a tree, beautiful architecture, an animal, or a sidewalk flowerbed. Using as many senses as appropriate, spend five minutes watching and noticing the intricacies of this object. You might be pleasantly surprise to notice things you might have overlooked before.

2)     Frequent unexpected delays and detours on buses, trains and traffic offer an ideal opportunity to practice the mindfulness concept of Patience. Next time you’re stopped on the Express train while several Local trains breeze past, take several deep breaths, and gently remind yourself, “I am practicing patience.” You might also simultaneously practice “Beginner’s Mind” as you study the faces of fellow passengers and see how many soften when you smile.

3)     Unexplained, prolonged delays on trains and buses when you’re running late for an appointment, no one explains the problem, and you have to go to the bathroom, are stellar opportunities to practice Patience, Trust that your colleagues will understand, and Letting Go of circumstances beyond your control (but not your bladder). Take deep breathes and feel your feet on the ground. Simultaneously, you might also simultaneously practice Non-Judging. Maybe the conductor isn’t taking a nap, or consumed in a riveting game of iphone Solitaire. Perhaps he or she has laryngitis, ran to the bathroom, or hasn’t been notified by headquarters. Again, take several deep breaths.

4)     Circling around six times for a parking spot on the Upper West Side on a Sunday night is an opportunity to practice Trust that someone will eventually pull out just as your pulling up, and Letting Go when you realize you have to throw the car in a lot.

5)     Next time you feel you’re not doing enough, seeing enough, reading enough, and being enough, practice the art of Non-Striving. While antithetical to most cosmopolitans, non-striving means that you don’t need to do anything – just allow yourself to be. Embrace the perfection of imperfection. Also resist the desire to strive towards Non-Striving (New Yorkers, this means you!)

6)     We practice Acceptance when we see things just as they are. We accept that we got a parking ticket as the price of having a car in the city. We practice Non-Judging by forgiving ourselves for forgetting that Tuesday is street cleaning. And we accept that sometimes we have to live in over-priced, over-crowded cities because our loved ones are employed here.

The post How to find peace in an urban jungle appeared first on Metro.us.

Content provided by www.HealthBytesNYC.com

Chances are, you know someone — a family member, friend, coworker or neighbor — whose life has been touched by cancer. It can be the hardest thing in the world to watch someone you care about struggle with this disease. What if I told you there was something simple you could do now to help prevent others — perhaps even your own children or grandchildren — from getting cancer in the future?
Now there is: You can participate in a new research study called the Cancer Prevention Study-3 (CPS-3), managed by the American Cancer Society (ACS). In Manhattan, Continuum Cancer Centers of New York  is partnering with ACS in this historic nationwide study that aims to help researchers better understand the genetic, environmental and lifestyle factors that cause or prevent cancer — in essence, who gets cancer, who doesn’t, and why? Ultimately, the goal of the study, which will follow participants over 20 years, is to limit cancer’s reach and save the lives of future generations.

Who can enroll?
Anyone who:
• Is between 30 and 65 years old;
• Has never been diagnosed with cancer (except for basal or squamous cell skin cancers);
• Is willing to make a long-term commitment to the study, which simply involves completing periodic follow-up questionnaires.

What’s involved?
Step 1 – Register for an enrollment appointment at www.cps3manhattan.org.
Step 2 – You will receive a health history survey by e-mail; complete this prior to your enrollment appointment (takes about 30 minutes to fill out).
Step 3 – At your appointment, you will answer a few more questions, have your waist circumference measured and give a small blood sample (similar to a doctor’s visit), taken by a certified, trained phlebotomist.
Step 4 – Every 2 or 3 years, you will be sent a brief follow-up survey at home to complete and return.

What about my privacy?
Confidentiality is of the utmost importance to the study, which has multiple procedures in place to safeguard your personal information.

What difference will the study make?
Results from previous long-term follow-up studies like this one have established major links between smoking and lung cancer, physical activity and cancer prevention and obesity and cancer risk, to name a few. Now is your chance to join fellow New Yorkers and thousands of others across the nation in advancing cancer research even further. Perhaps someday you’ll be able to tell your grandson or grandniece, “I helped researchers figure out how to prevent cancer — I helped save lives!”

Be sure to make an appointment at one of the Continuum Cancer Centers of New York enrollment locations, and encourage your friends and family to sign up, too!

Continuum Cancer Centers of New York (CCCNY) Enrollment Dates and Locations
Register here for an enrollment appointment at one of the following CCCNY locations:

Tuesday, April 30, 9 am to 1 pm
Beth Israel Medical Center – Phillips Ambulatory Care Center
10 Union Square East, 2nd floor, conference rooms 1-3

Tuesday, April 30, 2 pm to 6 pm
Beth Israel Comprehensive Cancer Center – West Campus
325 W. 15th St., main conference room

Wednesday, May 1, 11 am to 3 pm
Beth Israel Medical Center – Petrie Campus
Bernstein Pavilion, reception area
10 Nathan D. Perlman Place

Friday, May 3, 10 am to 2 pm
Roosevelt Hospital
1000 Tenth Ave., conference room 5

Information provided by Michael P. Osborne, MD, Director, Strang Cancer Screening and Prevention Program, Continuum Cancer Centers of New York, and Attending Surgeon, Appel Venet Comprehensive Breast Center, Beth Israel Medical Center

The post Change the World — Join cancer prevention study today for a cancer-free tomorrow appeared first on Metro.us.

Content provided by www.HealthBytesNYC.com

Some people simply cannot be convinced to eat broccoli despite all its nutritional value. Fortunately, there are other cruciferous vegetables that, like broccoli, are packed with beneficial nutrients that research tells us may have the ability to fight cancer, decrease cognitive decline associated with aging and reduce inflammation in the body.

Part of the cabbage family, cruciferous vegetables include Brussels sprouts, broccoli, cauliflower, kale, cabbage, Swiss chard and collard greens, among others. Including these nutrient-packed veggies in your diet is easy, especially since they are widely available in grocery stores and green markets. Here are just a few ideas for you to try:

Cauliflower
Try oven-roasting cauliflower, which will enhance its natural sweetness. For a change of pace, seek out the antioxidant-rich purple variety or the orange cauliflower, which is rich in vitamin A. Hold the cheese sauce, though—it adds too many calories from saturated fat.

Bok Choy
Bok choy, also known as Chinese cabbage, is very low in calories and can be steamed, sautéed or stir-fried. It also is delicious raw, tossed lightly with a dressing made with rice wine or cider vinegar and a small amount of oil and reduced-sodium soy sauce. Eating the bok choy raw helps preserve the vitamin C, which is heat-sensitive.

Kale
Kale, often called a “super food” because it is packed with vitamins, minerals and antioxidants, can be steamed, sautéed or eaten raw.

Recipes and More
The American Institute for Cancer Research website is a great resource for reading about cancer-fighting foods and for delicious recipes to enjoy them.

Information provided by Michele Weisberger, Registered Dietician and Nutritionist for Cancer Supportive Services at Beth Israel Medical Center.

The post Cruciferous vegetables — packed with nutrition appeared first on Metro.us.

Content provided by www.HealthBytesNYC.com

What is tennis elbow?
Tennis elbow is a commonly used term to describe lateral epicondylitis. Lateral epicondylitis is inflammation of the tendons on the lateral (side) aspect of the elbow. Over time, slowly healing micro tears occur that can lead to break down of the tendon. Through repetitive stress or overuse, the extensor tendons become painful at the area where they originate from the bone, which is the lateral epicondyle.

I don’t play tennis, so why do I have lateral elbow pain?
Although lateral epicondylitis has been linked to racquet sports, such as tennis, you do not have to play tennis to be diagnosed with this condition. Any activity requiring repetitive movement of the wrist can cause lateral epicondylitis. Examples of activities where people perform repetitive wrist movements are gardening (using pruning shears), playing sports (throwing/hitting items), or homemaking tasks (chopping vegetables/sweeping floors).

I feel very sharp pain at my elbow, is this typical?
When people have lateral epicondylitis they can often feel intense, sharp pain with active straightening of the elbow, movement of the wrist, lifting objects or palpating the lateral elbow. The pain can radiate along the extensor muscles on the forearm.

How can I prevent tennis elbow?
When playing sports, make sure to use proper technique and appropriately sized equipment. Using racquets that are too heavy can increase the likelihood of developing lateral elbow pain. If pain occurs when lifting items, try to modify the way you lift the items. For example, if lifting grocery bags causes you to have lateral elbow pain, use a cart or a backpack to carry groceries. If pain occurs while performing repetitive activities, change the way you perform the activity. For instance, if cutting vegetables and meats causes you pain, buy precut foods or cut the foods over a longer period of time (take breaks between each item).

If you think you’re suffering from tennis elbow, call 1.866.804.1007 to find a doctor who can help.

Information provided by Stacy Oster, MS, OTR/L, CHT, Senior Occupational Therapist and Certified Hand Therapist at Beth Israel Medical Center.

The post How do I know if I have Tennis Elbow? appeared first on Metro.us.

After news that 7,000 patients were potentially exposed to HIV from a dental office, a community in Tulsa is reeling in shock, fear and horror at the possibility of a health crisis.

Joyce Baylor, 69, visited W. Scott Harrington, the oral surgeon at the center of this horrific nightmare, to have a tooth removed a year and a half ago, and never imagined her health could be in jeopardy. She said she didn’t notice anything unusual about the office’s cleanliness during her visit, but it was only because she wasn’t on guard about sanitation, trusting that a certified doctor like Harrington would be taking the right precautions.

“I am devastated now that this has come about,” Baylor told Metro from her home in Tulsa. “I always felt comfortable when I go to doctor, never thinking anything negative because you are in a doctor’s office and they took an oath to take care of [their patients], but apparently something went wrong.”

Baylor made an appointment to be tested for hepatitis and HIV this coming Monday after learning from the local news that she could be at risk. She has already heard of one person in her community testing positive for HIV since news broke that Harrington’s patients as far back as 2007 may have been exposed.

“I can’t understand. He is a doctor — I’m sure he makes money,” Baylor said. “Why would he need to use rusty needles? I can’t understand why he would allow this. It’s unbelievable.”

Investigators said they uncovered horrific conditions inside Harrington’s dental office after learning that someone may have contracted hepatitis C there. Dentistry board members said they felt sick to their stomachs after observing unsanitized tools and rusty needles. It’s also alleged that unlicensed employees were performing intravenous sedation on patients.

Harrington told investigators many of his patients had HIV. He has since surrendered his dental license. The health department is in the process of notifying by letter more than 7,000 of his former patients that they should be tested.

For now, Baylor must anxiously await the results of her HIV and hepatitis tests. She said this entire experience has made her question visits to other doctors. Baylor said she is sorry to see this happen to Harrington, but that he should face consequences under the law.

“This is negligence – so whatever charges that apply to what he has done, I suppose he should pay the price,” Baylor said.

“Who can you trust if you can’t trust your doctor?”

The post Tulsa patient speaks out after potential HIV exposure at ‘shop of horrors’ dental office appeared first on Metro.us.

Topic of Study: Screen time and kids’ behavior
Location of study: U.K.
Study subjects: 11,000 children born between 2000 and 2002
Results: A study published in Archives of Disease in Childhood states that five year-olds who watch TV for more than three hours a day are more likely to engage in negative antisocial behaviors, such as fighting or stealing, by the age of seven. But researchers also found that time spent playing computer or electronic games had no impact on behavior.
Significance: The report stated that the risk of TV’s influence on behavioral development was found to be very small, adding little conclusive evidence to the long waged debate on how screen time affects children’s development.

Topic of Study: Microorganisms and obesity
Location of study: U.S.
Study subjects: 792 people
Results: Researchers at Cedars-Sinai Medical Center have found that people whose breath had high concentrations of both hydrogen and methane gasses – that is, bad breath — were more likely to be overweight. The cause is an abundance of a microorganism called methanobrevibacter smithii, which helps convert food into energy.
Significance: “Usually, the microorganisms living in the digestive tract benefit us by helping convert food into energy. However, when this particular organism– M. smithii – becomes overabundant, it may alter this balance in a way that causes someone to be more likely to gain weight,” because they hold onto more calories, lead author Dr. Ruchi Mathur says.

Topic of Study: How diet influences disease
Location of study: U.S.
Study subjects: 380,000 people
Results: A 13-year study found that people who made seven lifestyle changes recommended by the American Institute for Cancer Research cut their risk of dying from many diseases – including cancer, circulatory disease and respiratory disease — by 34 percent, compared to those who did not follow the recommendations. The research, published in the “American Journal of Clinical Nutrition,” found that the greatest ways to reduce the risk of premature death was to avoid being overweight or obese (22 percent lower risk), and eat a plant-based diet (21 percent lower risk).
Significance: Researchers think that this is more evidence that diet and lifestyle greatly affect the risk of cancer and other chronic diseases.

Topic of Study: Difficulty getting pregnant linked to neuro problems
Location of study: Denmark
Study subjects: 209 two-year-olds
Results: A study of children born to parents with impaired fertility — that is, those who fail to become pregnant within 12 months of trying — found that neurological development problems in their children were more likely. Most of the children studied were born to parents who become pregnant via fertility treatment. The study, published online in the Fetal & Neonatal Edition of Archives of Disease in Childhood, concluded that longer it took for the women to get pregnant, the more likely her child was to have neurodevelopment problems.
Significance: Ironically, the data shows that efforts to increase fertility may actually be causing more harm than good. Previous studies have found that children conceived via fertility treatment also have a higher risk of premature birth and low birth weight.

The post Today in Medicine: More screen time linked to bad behavior in kids appeared first on Metro.us.

Allowing children to spend hours each day watching TV or playing computer games does not make them badly behaved, according to a new study.

Instead, said the authors of a report that studied 11,000 children aged 4-11, bad behavior is more likely caused by bad parenting.

The Medical Research Council findings contradicted advice issued by American health professionals that says children should be limited to two hours of watching non-violent TV programs per day – or behavioral problems could result.

The MRC study said that while long hours of watching TV could lead to very limited behavior issues in children at age seven, the effect was minimal.

Children who spent hours playing computer games showed no increase in behavioral issues at all.

Dr. Alison Parkes, of the MRC said: “Our work suggests that limiting the amount of time children spend in front of the TV is, in itself, unlikely to improve psychosocial adjustment.”

She added that intervention to improve family dynamics – such as improving parenting skills – would have a more marked effect on children’s behavior.

The post Kids’ behavior not harmed by too much TV: study appeared first on Metro.us.

Kids meals in restaurant chains fail nutrition tests according to a new study

The menus offered to children by most U.S. restaurant chains have too many calories, too much salt or fat, and often not a hint of vegetables or fruit, according to a study by the Center for Science in the Public Interest.

The group, which has agitated for everything from healthier popcorn at the movies to calorie labeling in supermarkets, found that among almost 3,500 combinations surveyed, kids’ meals failed to meet nutritional standards 97 percent of the time.

That was a marginal improvement over 2008 when such meals failed to meet standards 99 percent of the time.

Every children’s meal offered at popular chains such as Chipotle Mexican Grill, Dairy Queen, Hardee’s, McDonald’s, Panda Express, Perkins Family Restaurants and Popeyes fell short of standards adopted by the center from the U.S. Department of Agriculture’s nutritional recommendations.

The meals also fell short of standards set by the National Restaurant Association’s Kids LiveWell Program, said the CSPI, which titled its study, “Kids’ Meals: Obesity on the Menu.”

“Most chains seem stuck in a time warp, serving up the same old meals based on chicken nuggets, burgers, macaroni and cheese, fries, and soda,” said Margo Wootan, CSPI nutrition policy director. “It’s like the restaurant industry didn’t get the memo that there’s a childhood obesity crisis.”

Among the meals singled out was Applebees’ grilled cheese sandwich on sourdough bread, fries and two percent chocolate milk, which has 1,210 calories, 62 grams of fat and 2,340 milligrams of sodium.

The combo meal had nearly three times as many calories as the CSPI’s criteria for four- to- eight-year-olds suggest.

At Ruby Tuesday, the macaroni and cheese, white cheddar mashed potatoes and fruit punch combo has 870 calories, 46 grams of fat and 1700 milligrams of sodium, said Wootan.

The U.S. Centers for Disease Control and Prevention has recommended that children eat no more than 2,300 milligrams of salt each day to avoid high blood pressure, which can lead to coronary disease, stroke and other ailments.

Being overweight as a child leaves a person vulnerable to heart disease, diabetes and a shortened life span. About one-third of American children are now considered overweight and 17 percent are considered obese, according to USDA’s Dietary Guidelines for Americans.

The CSPI cited Subway restaurants’ Fresh Fit For Kids meal combinations as exceptions to the salty, fatty norm.

Subway serves apple slices with its kid-sized sub sandwiches and offers low-fat milk or bottled water instead of soda. All eight of its children’s meals met CSPI’s nutrition criteria.

A few other establishments have begun to offer side dishes beyond French fries. In fact, every child’s meal at Longhorn Steakhouse now comes with fruit or a vegetable.

“More chains are adding fruit, like apple slices, to their menus, but practically every chain could be adding more vegetable and whole grain options,” said Ameena Batada, an assistant professor in the Department of Health and Wellness at the University of North Carolina Asheville.

Labeling can be a potent tool. The report cited two studies that indicated customers who are provided with calorie counts on the menu sometimes gravitate toward healthier choices.

To produce its study, the CSPI looked at 50 top U.S. chain restaurants, finding 34 of them had meals designed for children and were willing to provide nutritional data. It analyzed those meals and meal combinations.

The post Kids’ restaurant meals ‘have too much salt, fat’ appeared first on Metro.us.

Pregnant women who sleep on their back increase the risk of having a stillbirth, according to a new study released Wednesday.

The sleeping position has been linked to low birth weight in newborns, which seemed to increase infant mortality, according to the research carried out in Ghana, Africa.

The University of Michigan carried out the research on 1,000 African women, but a study carried out in New Zealand also suggests that sleeping on the back increases stillbirth risks in more developed countries.

Louise O’Brien, of the University of Michigan, said: “If maternal sleep position does play a role in stillbirth, encouraging pregnant women everywhere not to sleep on their back is a simple approach that may improve pregnancy outcomes.”

Researchers found that sleeping on the back increased uterine pressure, leading in some cases to reduced cardiac output and stillbirth.

The post Sleeping on back increases stillbirth risk for pregnant women appeared first on Metro.us.

When you want something salty, reach for: Pirate’s Booty
These all-natural baked snacks will satisfy for your craving for something crunchy, all for half the fat and fewer calories. $1.49 per 1 oz. bag, grocery stores

When you want something sweet and salty, reach for: Kind Nut & Spices Bar
These bars contain “ingredients you can actually see and pronounce,” Palinski says, and pack just 5 grams of sugar or less per bar —unlike candy bars, which are loaded with sugar and bad fats. $2 per bar, grocery stores

When you want peanut butter, reach for: Van’s Peanut Butter Chocolate Whole Grain Snack Bars
What makes these gluten-free PB treats special? They boast four times the fiber of other gluten-free bars out there today. They also pack a serious punch of whole grains. $4.50, www.vansfoods.com

When you want something chocolately, reach for: Emerald’s Cocoa Roasted Nuts
You likely know that almonds are great for your heart, but if their taste has been holding you back, give these chocolate-dusted nuts a whirl. “Cocoa powder is rich in heart-healthy flavonoids with none of the added sugar and fat, making it a great way to add sweetness and flavor without increasing your calorie intake,” Palinski says. $5.89, grocery stores

When you want fruity candy, reach for: Brothers All Natural Fruit Crisps
Dried fruit can be a great substitute — if there’s no added sugar. But with this freeze-dried fruit, “the only ingredient is actual fruit- providing you with antioxidants and vitamins you won’t find in candy.” $1, www.brothersallnatural.com

When you want a soda, reach for: Polar Seltzer
A naturally-flavored seltzer like Polar “provides the same satisfaction of soda, but none of the sugar or calories, and none of the artificial ingredients,” says Palinski. $1.19, grocery stores

When you want a coffee, reach for: Zico Latte
The new ZICO Latte is a coffee-coconut water hybrid containing electrolytes, which hydrate better than water, and naturally occurring caffeine (a little less than a cup of coffee). “Coffee drinks can be loaded with added sugars, calories, and even saturated fat,” Palinski says. “[This] is lower in calories, sugar and fat than most pre-made coffee drinks.” $2.79 per 14 oz. bottle, grocery stores

The post Make over your snack break appeared first on Metro.us.

Try these tips from Nelson Dellis, who just placed second at the USA Memory Championship.

1. Think in pictures. The brain prefers pictures, not abstract images (numbers, names, concepts, etc). Turn whatever it is you are trying to remember into pictures.

2. Store them in a familiar place. Take your home, and mentally walk through it while placing the pictures of what you are trying to memorize along a specific path. Then when it comes time to recall the information, just mentally walk right back through the place and your pictures will be waiting there for you.

3. Think crazy, bizarre, funny, gory, erotic. Make those picture over the top and out of the ordinary. We remember those better.

4. Stay active. Your brain needs blood to work smoothly. Staying fit keeps circulation to the brain at its best.

5. Eat right. Include Omega 3 DHA in your diet. A lot of people think that fish or fish oil pills are the only way to get DHA but in fact there are algal (vegetarian) options. I take Life’sDHA Brain Armor, which is an algal DHA supplement for athletes.

The post How to remember anything appeared first on Metro.us.

Comparing is a nasty habit. When we compare ourselves to others we get hooked into the belief that we’re better than or less than someone else. Comparing creates animosity, resentment, jealousy and competition. Living with this attitude can be very detrimental to your happiness and overall sense of peace. How can you be peaceful when you’re constantly comparing yourself?

Underneath the desire to compare is a deep rooted sense that we are not enough. When we feel an unconscious sense of lack then we project that lack onto others so we won’t feel so badly about ourselves. It’s a vicious cycle. For instance, maybe you’ve been single for a while and you often compare yourself to other people who are in relationships. This act of comparing sends you into a tizzy reiterating all that you don’t have and it makes you feel worse about yourself. Or maybe you’re someone who compares themselves to celebrities and notable figures. You always see yourself as less than and in effect you feel incomplete. Understanding this pattern is the first step towards transforming it.

Once you’re aware of your comparing habit the next step is to take action towards changing the behavior. The moment you witness yourself compare simply say, “The light I see in them is a reflection of my inner light.” Even if you don’t believe this affirmation or if you think it’s too new age-y, just try it. The action of perceiving oneness in the moment can release you of the need to compare. Even for an instant you can be set free. That is a miracle.

Let’s drive this exercise home with a little recap: Step One is to witness how you compare yourself to others. Become familiar with the behavior so you can recognize it when it comes on. Then Step Two is to shift the behavior in an instant with the affirmation, “The light I see in them is a reflection of my inner light.”

Practice this tool as often as possible and pay attention to your shifts. The shifts may be subtle at first, but you’ll feel relief in an instant. Set yourself free from the comparison cycle and be at peace with who you are.

The post How to stop comparing yourself to others appeared first on Metro.us.

Content provided by www.HealthBytesNYC.com

This is the second in a series on indoor allergies—of which cats are common culprits. For people allergic to cats, the major allergen (substance that causes an allergic reaction) is found in the cat’s saliva, urine and dander (dried flakes of skin).

How can I reduce cat allergen in my house?

The most effective way is to rid the house of the cat. This is not acceptable to most people, and after pet removal, the allergen will remain in the house for 6 months or more. The second choice might be to keep the cat outside, which is not possible in certain climates. And, if the outdoor cat is played with, the sticky allergen makes its way into the house anyway.

What about bathing my cat?

Studies have shown that washing a cat can reduce the amount of allergen on it (the allergen is mostly in cat saliva, and is transferred to the fur by licking). Based on scientific studies, twice weekly washing would be required—and a lot of rinsing, too—so this is not very feasible, nor favored by cats. Perhaps a Cleopatra-style bath (milk bath) would be acceptable to the cat!

What are some other options to reduce cat allergen?

• Removing reservoirs for the allergen, such as carpets, sofas and other upholstered furniture
• Using vacuum cleaners with effective filtration systems
• Installing HEPA-type air filters in rooms, particularly the bedroom
• Increasing ventilation in the house

Is there anything else I can do?

I like to recommend making the bedroom (where we spend most of our indoor time) a “cat-free zone.” After the room is closed off to the cat, it should be cleaned thoroughly, including damp mopping the sticky allergen off the walls, and cleaning window treatments and bedding. After this cleaning, the cat cannot reenter the room (ever), otherwise the allergen level will increase. This means the door to the room needs to remain closed at all times. But, cats are sneaky, so this is not so readily accomplished.
Stay tuned for more information on indoor allergies.

To find an allergist who is right for you, please call the Physician Referral Service at 1 (866) 804-1007 Monday through Friday, 9 am to 5 pm.

The post Indoor allergies: should I bathe my cat? appeared first on Metro.us.

Content provided by www.HealthBytesNYC.com

All of us can think of a food and have flashbacks to our childhood. Foods that transport us back in time. For me, I remember the taste of Wonderbread, and the way the white fluffy slices would practically melt in my mouth. I also remember the day my mother banned the bread in favor of its counterpart, the dreaded whole wheat bread. These days, I’m grateful I made the transition early on, but why was it necessary? What’s so great about whole grains anyways?
Apart from whole wheat bread, some other foods that are considered “whole grains” include rice, oats, quinoa, barley, rye sorghum, corn and amaranth. When you eat the white, processed forms of these foods such as white flour, white bread or white rice, you’re eating the same grain except the outside layers of the kernel have been removed to reveal the pure white insides. Grains were originally processed like this because the white flours and breads looked nicer and appeared more upscale.

However, the problem with this process is that most of the nutrients and fiber are found in those outside layers of the grains and so they, too, are removed.
According to recent studies and publications, the dietary fiber found in whole grains is associated with a decreased risk of cardiovascular disease. Adding fiber to your diet can help lower blood pressure and decrease cholesterol levels. Whole grains also make you feel full and satisfied, which prevents overeating. For diabetics, increasing fiber intake can be a great tool, because fiber aids in stabilizing blood sugar levels and optimizing glucose control. Overall, whole grains are pretty great and are an important part of a heart healthy diet.
The American Academy of Nutrition & Dietetics recommends at least 3 (1 ounce) servings of whole grains daily, which should be half of your daily grain intake based on a well-balanced 2,000-calorie diet. For example, having oatmeal for breakfast, a sandwich on whole wheat bread for lunch and a scoop of brown rice with dinner would satisfy your daily whole grain servings. Below, are some tips for your next shopping trip:
* Read the ingredients list. The whole grain name should be listed first. Look or phrases like whole oats, whole wheat flour or whole grain brown rice.
* Be cautious with food labels. Labels can be deceptive, for example, bread called “wheat bread” is often a mixture of wheat and white flours. Again, a whole grain bread has a whole grain flour listed as the first ingredient (whole wheat flour or whole rye flour, example).
* Be adventurous and try a new whole grain. Amaranth and quinoa are considered “super-foods” and are cooked in similar ways as rice. You can find these grains in most supermarkets or health food stores, packaged in a small bag or box.
* Skip white rice. If you feel brown rice is too “hard,” try adding ¼ cup more water than the recipe calls for and cook it a bit longer to achieve a softer texture.

Stefanie Mendez, RD, is a Clinical Dietician at St. Luke’s and Roosevelt Hospitals.

The post Why should you love whole grains? appeared first on Metro.us.

Content provided by www.HealthBytesNYC.com

On a daily basis, my patients complain about dark circles under their eyes, the so-called raccoon eyes. These dark circles make it seem like you did not get enough sleep. Some people, even with a good night’s sleep, look tired because of these dark circles.

The good news is that these circles are harmless. The bad news is that they are extremely difficult to treat, which most of my patients find out the hard way after spending money on products marketed to cure under-eye darkness. These products usually contain astringents or proteins designed to change skin pigmentation, but they usually don’t work too well in this area. My patients are frustrated. No matter what they use, how much sleep they get or how much water they drink, they still struggle with those dark circles.
Why Dark Circles Develop
Let’s exam several factors that can contribute to dark circles under the eyes:
* Genetics. More than likely, you can blame your relatives, because having dark circles under your eyes is often an inherited trait. Unfortunately, inherited versions of dark circles are the most common cause and those most resistant to treatment.
* Increased pigment around the eye area due to a prior inflammation after an eyelid has been irritated (or inflammation from continuous eyelid rubbing). This is called post-inflammatory pigmentary alteration.
* Facial bone structure. People who have a depression in the skin around the eye socket area (also known as deep-set eyes) have a dark shadow under their eyes cast from their superior orbital ridge.
* Thin skin around the eyes. As we age, we lose elasticity and our skin is prone to wrinkles. In addition, blood vessels become more visible through the skin with the loss of elasticity. Vessels can dilate and cause venous sludging around the eyes (where the blood just sort of pools in the area), which can appear as dark circles. This is more noticeable in people who have fair skin. This venous dilation and sludging is also common in people with multiple allergies. Allergies can cause eyes to itch and rubbing and friction irritates and breaks the small blood vessels under the skin, which can cause redness, swelling and discoloration.
* Poor blood circulation, sun exposure, fatigue, and even weight loss (which causes changes in the facial structure) can all also contribute to dark circles under the eyes.
So, What Can I Do About Dark Circles?
Here are some tips to help address dark circles under the eyes:
* The simplest solution for dark circles is camouflage. This is a lot easier for women who typically use makeup than for men who typically do not. A quick fix would be to use a yellow-based concealer. Yellow is used because it is the complimentary color to purple. After applying the concealer on the affected area, apply your own skin color foundation and the darkness is gone.
* Use sunscreen with an SPF of 30 every day and avoid prolonged exposure to sunlight during the strongest hours (from 10 am to 4 pm).
* Use sunglasses with UV protection for additional protection to the area under your eyes (as well as to protect your eyes themselves from the damaging sun rays).
* If you suspect the darkening is due to allergens, eczema or other irritants, identify the cause and eliminate it and you may find that the dark circles lighten immediately. In those cases when allergens cannot be avoided, such as seasonal allergies, try over-the-counter or prescription antihistamines, which may partially improve the darkening.
* Chemical peels or skin bleaching can also help, especially when the dark circles are caused by hyperpigmentation in the superficial layers of the skin. Chemical peels (often alpha hydroxy acids or kojic acid) help by removing the superficial layers of the skin that may contain the increased pigmentation. Skin bleaching creams or lightening creams could also be purchased over-the-counter, but stronger prescriptive bleaching creams are also available. However, hydroquinone, the most common agent in bleaching and lightening creams, can cause irritation, paradoxically causing dark circles from irritation, so this doesn’t always do the trick.
* Lasers can also be used to treat dark circles, especially when the darker pigment is deeper in the skin.
* The use of fillers can be effective for dark circles that are caused or exaggerated by the facial structure. The most common fillers used to treat dark circles contain hyaluronic acid, which can lead to immediate results, though repeated treatment is necessary in about nine months to a year.
Speak with your doctor or dermatologist to help you identify the underlying cause of your dark circles and explore which strategies and treatments are best for you. Call 866.804.1007 to find a dermatologist who can help.
Richard Mizuguchi, MD, is a Dermatologist, the Director of Hair Loss Clinic and Hair Restoration Surgery Center at St. Luke’s and Roosevelt Hospital, and a member of the Skin of Color Center.

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Content provided by www.HealthBytesNYC.com

Everyone knows how important it is to get a good night’s sleep, but not everyone has an easy time falling asleep. Here are 10 tips that might help you stop tossing and turning and start resting and dreaming:

1. Make your bedroom quiet, dark and a little cool. Think of a cave. Bats are champion sleepers, sleeping 16 out of 24 hours per day in their cool, dark caves.

2. Don’t go to bed unless you’re sleepy. If you are not sleepy at bedtime, do something else. Read a book, listen to soft music or work on a crossword puzzle. Choose something relaxing, but not stimulating to take your mind off worries about sleep.

3. Don’t read, write, eat, watch TV, talk on the phone or play cards in bed. If you are not asleep after 20 minutes, get out of bed. Find something else to do that will make you feel relaxed, in another room, if possible. Your bedroom should be where you go to sleep, not where you go when you are bored. Once you feel sleepy, go back to bed.

4. Begin rituals that help you relax each night before bed. Follow a soothing bedtime ritual that you follow every night before lying down to sleep. Some ideas: A warm bath or shower, light reading, listening to soft music or laying out your clothing for the next day.

5. Try to get rid of or deal with things that make you worry. Leave your worries about job, school, family and daily life behind when bedtime arrives. Some people find it useful to assign a “worry period” during the evening or late afternoon to deal with these issues. Set aside a quiet time before bed, outside your bedroom, to do your worrying and planning. Jot down notes on thoughts or ideas you want to follow up the next day. Don’t dwell on the thought or idea—just jot it down and put it aside, knowing that you’ve captured it on paper.

6. Get up at the same time every morning and keep a regular schedule. Do this even on weekends and holidays. Regular times for meals, medications, chores, exercise and other activities help keep the inner body clock running smoothly.

7. Avoid taking naps if you can. If you must take a nap, try to keep it under an hour and never take a nap after 3 p.m.

8. Do not consume caffeine after lunch, drink alcohol within six hours of bedtime or smoke before bed. Caffeine and nicotine are stimulants. Alcohol can help you fall asleep, but can cause restless slumber, which leads to awakening during the night.

9. Don’t go to bed hungry, but don’t eat a big meal either. Avoid heavy, spicy or sugary foods four to six hours before bed. Instead, have a light snack with carbohydrates and calcium, such as cheese and crackers. It’s the calcium not the milk’s temperature that makes warm milk effective as a traditional sleep aid. If you wake up in the middle of the night, do not have a snack or you may find you begin to wake up habitually at that time feeling hungry.

10. Try taking melatonin before bed. This naturally occurring substance is released by the brain in response to the setting of the sun and has some function in regulating sleep. Melatonin is available in drugstores and health food stores.
Psychological and mental health problems like depression, anxiety, and stress are often associated with abnormal sleep patterns. Waking up very early and being unable to fall back asleep—known as “terminal insomnia”—can be a sign of depression, and may be the only sign. Talk to your doctor if you are experiencing terminal insomnia to discuss proper treatment.
Abigail Strubel is a Social Worker at Beth Israel Medical Center.

The post 10 tips for better sleep appeared first on Metro.us.

We make so many romantic decisions in the name of “not getting hurt,” as if we’re dainty pieces of china that can’t be put back together. God forbid we break a little.  This fear controls us, and we let it push us around.

Some people close themselves off completely, pretending they “don’t need a relationship,” and settle just for sex. Others get involved with people who are bad for them because they’re “safe” — figuring that as terrible as they are, at least they’d never leave. There are also the ones who sabotage potential relationships before they can get off the ground, thinking: “I’m going to hurt you before you get the chance to hurt me.”  And of course, many of us fear putting our feelings on the table because of what could happen  if they are not returned. (We could get hurt! Ahh!)

The problem with living this way is that we’re missing out. No one reaches their full potential living in fear. That’s just as true in romantic relationships as it is in the rest of our lives.

Why is getting hurt romantically so scary? Would it really be the worst thing in the world? Is it actually something worth guarding ourselves against at all costs?

I would argue no — for the simple reason that getting hurt is temporary. Much of our fear of heartbreak is attached to the notion that we’ll never be the same after it happens. We fear that we’ll be in the eating-ice-cream-out-of-the-container-in-pajamas stage indefinitely. But that’s simply not the case. We can’t stay heartbroken forever. After about six months, our bodies snap us out of it and we start to move on. Sure, there may be pangs here and there, but in the end you turn out OK. In that sense, there’s something empowering about getting hurt. It’s a test of our strength, and it lets us know we can  win against our fear.

You’re not the delicate flower you think you are. I’d never wish a broken heart on anyone — but if it happens, know it will heal eventually. It could be rough for a bit, but a few rough months certainly beat a lifetime of unfulfilling relationships.

— Amber Madison is a Manhattan-based relationship expert and dating coach. She is the author of ‘Are All Guys Assholes?’ for which she traveled the country, spoke to over 1,000 men and discovered that the answer to this question is no. You can follow her on Twitter
@ambermadi or online at www.ambermadisononline.com

Metro does not endorse the opinions of the author.

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Chefs Ming Tsai and Joanne Chang prepare diabetes-friendly meals.
Credit: Shannon Kelley Felton

This week, the Joslin Diabetes Center’s annual tasting event gathered chefs such as Joanne Chang and Ming Tsai to benefit the center’s Asian American Diabetes Initiative, which aims to promote awareness of the greater diabetes risks for people of Asian descent.

“Regardless of whether you are East Asian or South, we see a greater risk of diabetes at a lower body mass index,” says Karen Lau, head of the initiative. “The usual BMI for diabetes risk is around 25 percent, but we see it at 23 percent for Asians. That small percentage is a greatly increased risk, and it’s more likely to go undetected.”

But regardless of ethnicity, Lau says a diabetic-friendly diet can prevent the condition: “Healthy eating is for everyone. A family can struggle with a different diet for a diabetic member, but a healthy diet is healthy for the whole family.”

We had Lau give us some diabetic-friendly diet tips:

Brown carbs vs. white carbs  “What affects blood glucose most are carbs, and certain types of carbs,” she says. “Simple carbs — like white flour and white rice — are bad, while complex carbs like brown bread and brown rice are better. Complex carbs have higher fiber, which helps stabilize blood glucose levels.”

Fat counts  “Often times, a high-fat diet is not good for blood glucose. Fats increase insulin resistance too. So the amount of dietary fat has to be controlled.”

Lose the salt  “Watching salt intake is important,” Lau adds. “The dietary guideline for the general population is 2,300 mg of sodium a day. That’s about one teaspoon. People with diabetes should have less than 1,500 mg. Use spices, garlic, scallions and onion to bring out flavor instead.”

Portion control “There’s a greater risk of diabetes if you’re overweight. But as we see with the Asian population, a thin person can be at risk. Even eating too many complex carbs will increase blood glucose. Too much of a good thing can be bad.”

Watch the sugar  “It’s a common misconception that sugar causes diabetes,” Lau says, “but it still should be limited. Look at product labels and watch out for foods which have sugar or high fructose corn syrup at the top of the list.”

Nutritionists at the Joslin Diabetes Center approved these two recipes from Ming Tsai and Joanne Chang as diabetes-friendly.

Chicken-Onion Meatloaf with Sambal-Worcestershire Gravy

Serves four

1 tablespoon plus 1 teaspoon canola oil, plus more for oiling the pan

3 large onions, diced

Kosher salt and freshly ground black pepper

2 tablespoons minced garlic

2 pounds ground dark chicken meat

1 cup cooked brown or white rice

1/2 cup chopped parsley, plus about

12 leaves for garnish

2 cups diced celery

1 tablespoon sambal or other chili seasoning

1/4 cup organic Worcestershire sauce

2 cups fresh chicken stock or low-sodium bought

1 tablespoon cornstarch mixed with 1 tablespoon water

1. Preheat the oven to 350°F. Oil a 9-by-5-inch loaf pan.

2 Heat a large sauté pan over medium-high heat. Add one tablespoon of oil and swirl to coat the pan. When the oil is hot, add the onions, season with salt and pepper, add the garlic and sauté, stirring, until caramelized, about 10 minutes. Transfer two-thirds of the mixture to a large bowl and let cool.

3 Add the chicken, rice and parsley, blend and season with salt and pepper. Test the seasoning by sautéing 1 tablespoon of the mixture in a little hot oil or in a microwave for 20 seconds on high power. Adjust the seasoning with salt and pepper, if necessary.

4 Transfer the mixture to the pan without packing it tightly and pat the top smooth. Bake until cooked through, about 45 minutes, or until a knife inserted in the middle of the loaf comes out clean. Let stand for 10 minutes, then de-mold, and slice. Transfer the slices to a platter or individual plates.

5 Meanwhile, heat the pan with the remaining onion mixture over medium-high heat. Add one teaspoon of oil and swirl to coat the pan. Add the celery, season with salt and pepper and sauté, stirring, until soft, about 3 minutes. Add the sambal, Worcestershire sauce, stock and meat drippings, bring to a simmer, and cook to reduce by one-quarter, 3 to 4 minutes. Whisk in three-quarters of the cornstarch slurry in a thin stream, season with salt and pepper, and simmer until lightly thickened, about 3 minutes. Spoon the sauce over the meatloaf, garnish with the parsley leaves, and serve.

© Simply Ming in Your Kitchen: 80 Recipes to Watch, Learn, Cook & Enjoy by Ming Tsai with Arthur Boehm, Kyle Books, 2012.

Joanne Chang’s Thai Ginger Chicken Salad

Serves six

1 pound chicken breast

2-3 tablespoons cooking oil

1 tablespoon chopped fresh ginger

1 tablespoon chopped fresh lemongrass

2 tablespoons chopped shallot

12 ounces rice vermicelli

1/2 bunch cilantro, picked leaves only

1/2 bunch mint, picked leaves only

2-3 stems Thai basil, picked leaves only

2 Thai bird chilies, chopped

1/2 cup lime juice

1/2 cup fish sauce

1/2 cup sugar

1/2 garlic clove, chopped

salt and pepper

1. Dice chicken breast into small pieces. In a medium saucepan heat oil and add ginger and lemongrass and shallots. Stir until softened, about a minute. Add chicken breast and cook, stirring constantly, until chicken is cooked through, about 3-4 minutes. Remove from heat.

2. Meanwhile, bring a small pot of water to a boil and add rice noodles. Blanch for about a minute and drain. Divide among 6 bowls and set aside.

3. Chop up the cilantro, mint and Thai basil. Place in a medium bowl and add chicken. In a small bowl whisk together the Thai chilies, lime, fish sauce, sugar and garlic. Whisk until sugar is dissolved and add to herbs/chicken. Toss until well combined and season with salt and pepper to taste. Divide among 6 bowls of noodles.

Serve warm or at room temperature.

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Even though St. Johns won’t be a part of this year’s March Madness tourney (they lost to Villanova in the second round of the Big East tournament on March 13), the team has impressed New Yorkers over the years with its winning ways. We had Dixon show us some of the moves he has his players do, all of which can be done on a basketball court or at the gym.

Depth Jump
Why: In order to prepare your knees and lower body to handle the repeated jumps and increase knee stability
How: Start in an elevated position 3 to 6 inches off the ground with your feet hip width apart. “Bunny hop” off the edge and as you drop, transition your feet to just outside your shoulders and absorb the impact with your quads. Allow your knees to bend so you end up in a squat position. The trick is to keep your chest upright and allow your legs and hips to do all the work.
Tricks: Think of your body as a shock absorber so that rather than fighting the landing, you welcome it. Keep your feet flat and work on your balance as well.

Push-Up
Why: It’s a great upper-body strengthening exercise that doesn’t require any equipment and can be done anywhere.
How: Laying flat on your stomach with hands placed just outside your shoulders, push against the floor to lift your body. The real trick here is to suck your belly button in so that your core stays engaged and your entire body moves like stiff board. Your elbows should bend and follow a 45-degree arc between your side and arm. If you find your arms staying close to your body, your tricep is doing more work. If you elevate your elbows more toward your shoulder, it works your deltoids more.
Tricks: If the push-up is too difficult, try placing your hands on an elevated box or bench to place more weight on your feet. For more of a challenge try an unstable surface, like a foam roller, or adding a rotation to the movement.

Single Leg Split Squat:  
Why: This exercise strengthens the quad and hip as well as adds a balance and stability component for the ankle.
How: Standing upright, take one leg and place it in an elevated position behind you. Then bend your front leg until your femur is parallel to the ground. Make sure that your front knee always stays over your shoelaces. As you move you may have to squeeze your hip to keep everything in line.
Tricks: If your knee goes in front of your toes, you either need to lengthen your stance or sit back more and keep your chest upright.

Single-Leg Dead Lift:
Why: This exercise strengthens the hamstrings and glutes as well as adds a balance and stability component.
How: Standing in place, lean forward and reach an arm down to your opposite toe while hinging from the hip and simultaneously raising the opposite leg. As you move, there should be a straight line between your shoulder and the heel that is moving.
Tricks: Squeeze your butt cheeks together. All of the movement should come from your hips. Also, make sure that your hips stay straight and level. Think of them as a door hinge.

Post-workout fueling
We asked celeb nutritionist and fitness trainer Diana Le Dean to help us navigate our food choices after a tough session.

What types of food and drink are ideal to consume post-workout and why?
After a workout, a small meal of protein and carbohydrates is ideal for restoring glycogen levels and building muscle: Try a piece of fruit and a whey-protein shake. It’s also a good idea to stick with water, since most of us don’t get enough during the day.

How long after a workout should you start eating?
Don’t wait longer than an hour to eat once you workout. Your body needs to star digesting food as quickly as possible for maximum effect to take place.

What should you do if you’re not hungry right after a workout?
Wait fifteen minutes. You’ll probably start to feel a little appetite. Try at least to get some whey-protein and water down. Your body needs them no matter what your brain is telling you.

Our pick: TruMoo Chocolate Milk
Research has shown that chocolate milk is a great post-workout drink because it replenishes your muscles with carbs and protein. TruMoo’s reformulated drink now has 35 percent less total sugar than the leading competitor and 40 percent less added sugar than its previous recipe.

The post Follow the St. John’s Red Storm workout appeared first on Metro.us.

She might be so happy if she picks up an STI from a bikini wax.

Pubic hair removal may increase sexually transmitted infection risk
Location of study: France
Study subjects: 30 men and women with pubic hair removed
Results: A recent study published in “Sexually Transmitted Infections” found that Brazilian waxing and other types of pubic hair removal, including shaving, was a possible link to  an increased risk of a viral infection called molluscum contagiousum.  Molluscum contagiosum is a poxvirus that can be passed on through sex, but it is also easily spread by self-infection, such as scratching. Researchers say the risk seems higher with shaving than waxing and that other STIs, such as genital warts, could be more frequent with genital hair removal.
Significance: Over the past decade, researchers noted that the number of sexually transmitted cases molluscum contagiosum had risen, just as the popularity of pubic hair removal had also increased.

Night shifts could up odds of ovarian cancer
Location of study: U.S.
Study subjects:  1,101 women with a common advanced ovarian cancer, 389 with borderline disease and 1,832 women without ovarian cancer, all aged between 35 and 74.
Results: New findings published in “Occupational and Environmental Medicine” state that shift work may be associated with an increased risk of cancer. Researchers think that the result could be due to lower melatonin production. This hormone is mostly produced at night and regulates reproductive hormones, particularly estrogen. It also destroys cancer-causing free radicals and boosts antioxidant production in the body.
Significance: The International Agency for Research on Cancer (IARC) has classified work schedules that disrupt the body’s normal time clock (circadian rhythm) as a probable cancer-causing agent.

Brain changes that happen in parenthood
Location of study: Japan
Study subjects: male mice
Results: A study published in “The Journal of Neuroscience” found that sexually naïve mice respond aggressively to chemical signals (most likely pheromones) from newborn pups, while pup pheromone perception is suppressed in fathers (sexually-active male mice), tending to make them more nurturing.
Significance: The findings may help scientists to better understand the changes that take place in the brains of some mammals during the transition into parenthood.

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