Improve Your Life

 

10 Things You Can Do Today To Improve Your Life

Be active:

Do 150 minutes of activity every week.To follow this you should contribute 30 minutes on 5 days a week.where ever you should be fit them.such as cycling, brisk walk,aerobics is preferable when you have the time to do….

 

Quit smoking:

Smoking is one of the main causes of  heart diseases(coronary), cancer, bronchitis, memory loss..

·         As of survey smoking everyday we ll loss  1/4th of memory in our daily activities.

·         A year after giving up, your risk of a heart attack falls to about half that of a smoker.

 

Maintain your body weight:

Being overweight can increase your risk of heart disease. choose low in fat fruits and vegetables over unhealthy fatty foods which are high in fat,and it should be combined with plenty of physical activity.

Drop the salt:

To maintain a healthy(blood pressure)  stop using salt at the table and try adding less to your cooking, or cut it out completely. You'll soon get used to it. Also, watch out for high salt levels in processed foods.

Diet plan should contain :

·         plain water 8 glasses

·         whole grains 4-cups in 6 -11 servings

·         fruits 2 cups in 2-4 servings

·         vegetables 2 1/2 cup 3-5 servings

·         lean protein 2-3 servings

·         low fat dairy 2-3 servings

Eat oily fish:

Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, It ll  help to protect against heart disease.

Walk off stress:

If you're feeling under pressure, clear your mind with a walk. It will help put your ideas in order and reduce tension. If it's a brisk walk, it will also count towards your daily activity..

Cut saturated fat:

Small changes to your diet can have positive health benefits. Choose semi-skimmed cuts of meat and it is better to eat grilled items rather than fried.In fried item it ll take lot of oil compare to grilled stuff..

Drink less:

Alcohol can be fattening. If you are taking  4 tonics in  daily diet, you could put on nearly 1.85kg over four weeks.

Conscious when buying a  food product(read the label): 

While shopping, look at the label on food packets to see what the product contains. Understanding what is in that will help you make healthier or not.

HEALTH IS WEALTH - Who are they???

Who are they? ----- They are Doctors Who are these people? They are farmers..... Fine.. Very Good. What about these guys? Who are they? Guess!!!! Any Guess !!!!!!!!!!!! ! ! !Yeah... They are SOFTWARE ENGINEERS, BANKERS, CONSULTANTS, OFFICE EXECUTIVES, PRESIDENTS, VICE PRESIDENTS, GENERAL MANAGERS WHO WORK FOR 15 HOURS A DAY, SITTING AT ONE PLACE … Don't laugh. Be Aware. It is a global issue now. So, take care of yourself and your FAT. To get to a good shape...try to adhere to the following 25 tips

Do Not Ignore The Pain

7 Pains You Shouldn't Ignore

Experts describe the types of pain that require prompt medical attention.

Whoever coined the term "necessary evil" might have been thinking of pain. No one wants it, yet it's the body's way of getting your attention when something is wrong. You're probably sufficiently in tune with your body to know when the pain is just a bother, perhaps the result of moving furniture a day or two before or eating that third enchilada. It's when pain might signal something more serious that the internal dialogue begins:

"OK, this isn't something to fool around with."
"But I can't miss my meeting."
"And how many meetings will you miss if you land in the hospital?"
"I'll give it one more day."
Etc.
You need a guide. As per doctors from cardiology, internal medicine, geriatrics, and psychiatry department.. you'll understand which pains you must not ignore -- and why. And, of course, if in doubt, get medical attention.

No. 1: Worst Headache of Your Life

Get medical attention immediately. "If you have a cold, it could be a sinus headache," says Sandra Fryhofer, MD, spokeswoman for the American College of Physicians. "But you could have a brain hemorrhage or brain tumor. With any pain, unless you're sure of what caused it, get it checked out."

Sharon Brangman, MD, spokeswoman for the American Geriatrics Society, tells that when someone says they have the worst headache of their life, "what we learned in medical training was that was a classic sign of a brain aneurysm. Go immediately to the ER."

No. 2: Pain or Discomfort in the Chest, Throat, Jaw, Shoulder, Arm, or Abdomen

Chest pain could be pneumonia or a heart attack. But be aware that heart conditions typically appear as discomfort, not pain. "Don't wait for pain," says cardiologist Jerome Cohen, MD. "Heart patients talk about pressure. They'll clench their fist and put it over their chest or say it's like an elephant sitting on their chest."

The discomfort associated with heart disease could also be in the upper chest, throat, jaw, left shoulder or arm, or abdomen and might be accompanied by nausea. "I'm not too much worried about the 18-year-old, but if a person has unexplained, persistent discomfort and knows they're high risk, they shouldn't wait," says Cohen. "Too often people delay because they misinterpret it as [heartburn] or GI distress. Call 911 or get to an emergency room or physician's office. If it turns out to be something else, that's great."

He says intermittent discomfort should be taken seriously as well. "There might be a pattern, such as discomfort related to excitement, emotional upset, or exertion. For example, if you experience it when you're gardening, but it goes away when you sit down, that's angina. It's usually worse in cold or hot weather."

"A woman's discomfort signs can be more subtle," says Cohen, who is director of preventive cardiology at Saint Louis University School of Medicine. "Heart disease can masquerade as GI symptoms, such as bloating, GI distress, or discomfort in the abdomen. It's also associated with feeling tired. Risk for heart disease increases dramatically after menopause. It kills more women than men even though men are at higher risk at any age. Women and their physicians need to be on their toes."

No. 3: Pain in Lower Back or Between Shoulder Blades

"Most often it's arthritis," says Brangman, who is professor and chief of geriatrics at SUNY Upstate Medical University in Syracuse, N.Y. Other possibilities include a heart attack or abdominal problems. "One danger is aortic dissection, which can appear as either a nagging or sudden pain. People who are at risk have conditions that can change the integrity of the vessel wall. These would include high blood pressure, a history of circulation problems, smoking, and diabetes."

No. 4: Severe Abdominal Pain

Still have your appendix? Don't flirt with the possibility of a rupture. Gallbladder and pancreas problems, stomach ulcers, and intestinal blockages are some other possible causes of abdominal pain that need attention.

No 5: Calf Pain

One of the lesser known dangers is deep vein thrombosis (DVT), a blood clot that can occur in the leg's deep veins. It affects 2 million Americans a year, and it can be life-threatening. "The danger is that a piece of the clot could break loose and cause pulmonary embolism[a clot in the lungs], which could be fatal," says Fryhofer. Cancer, obesity, immobility due to prolonged bed rest or long-distance travel, pregnancy, and advanced age are among the risk factors.

"Sometimes there's just swelling without pain," says Brangman. "If you have swelling and pain in your calf muscles, see a doctor immediately."

No. 6: Burning Feet or Legs

Nearly one-quarter of the 27 million Americans who have diabetes are undiagnosed, according to the American Diabetes Association. "In some people who don't know they have diabetes, peripheral neuropathy could be one of the first signs," says Brangman. "It's a burning or pins-and-needles sensation in the feet or legs that can indicate nerve damage."

No 7: Vague, Combined, or Medically Unexplained Pains

"Various painful, physical symptoms are common in depression," says psychiatrist Thomas Wise, MD. "Patients will have vague complaints of headaches, abdominal pain, or limb pain, sometimes in combination."

Because the pain might be chronic and not terribly debilitating, depressed people, their families, and health care professionals might dismiss the symptoms. "Furthermore, the more depressed you are, the more difficulty you have describing your feelings," says Wise, who is the psychiatry department chairman at Inova Fairfax Hospital in Fairfax, Va. "All of this can lead the clinician astray."

Other symptoms must be present before a diagnosis of depression can be made. "Get help when you've lost interest in activities, you're unable to work or think effectively, and you can't get along with people," he says. "And don't suffer silently when you're hurting."

He adds there's more to depression than deterioration of the quality of life. "It has to be treated aggressively before it causes structural changes in the brain."

Sweet Truth About Ice Cream

Over time, addicts build up a tolerance to drugs. Taking more doesn’t give them as much pleasure as their initial highs. One study showed the same may be true with ice cream. Scientists looked at one group of teens who regularly ate ice cream and another group who didn’t. The ice cream-eaters seemed to be de-sensitized to the milkshakes -- that is, the reward centers in their brains were less active than those of the group that ate ice cream less often.

A milkshake may be a tasty treat but you definitely shouldn’t have one often. One large shake at Baskin-Robbins has 1,070 calories and 32 grams of saturated fat, the equivalent of three Quarter Pounders, the Center for Science in the Public Interest says.

A large order of McDonald’s fries has 540 calories. One scoop of premium ice cream has 250 to 350 calories and half a day’s saturated fat.

Americans have generally eaten less ice cream since 1988, but in 2008, the average person ate about 14 pounds over the course of the year.

If you think 14 pounds is high, consider the amount of ice cream people were eating in 1946. That year, Americans celebrated their victory in World War II and the end of sugar rationing by eating a whopping 23 pounds of ice cream per person.

Light ice cream has at least 50% less fat or 33% fewer calories than regular ice cream, but that doesn’t make it necessarily healthier. And it doesn’t mean you should eat more of it. Chances are that even light ice cream has too much fat. Compare labels to help you choose the lower-fat option. And when you do have ice cream, just measure out a half a cup and eat it slowly for maximum enjoyment.

Vanilla continues to be America’s No.1 flavor of choice, followed by chocolate, cookies 'n' cream, strawberry, and chocolate chip mint, according to the International Dairy Foods Association.

It’s a shame that something so pleasurable can cause such sharp pain. An ice cream headache (or "brain freeze") happens when something cold hits the warm roof of your mouth. This sets off nerves that control how much blood flows to your head; the nerves cause the blood vessels to swell up, triggering pain.

You can try to prevent these headaches by eating cold food more slowly.

A sugar cone can have been 60 and 130 calories; a waffle cone can range from 120 to 160 calories.

If you get fancier and opt for say, a chocolate-dipped waffle cone at Ben and Jerry’s, the waffle cone alone will cost you 320 calories and 12 grams of saturated fat.

The best bet? Save your calories for the ice cream itself and order your dessert in a cup. That’s calorie- and fat-free.

A fluctuation in temperature is the most common reason for that layer of ice, so don’t leave your ice cream sitting out. When the small crystals in ice cream melt and re-freeze, they turn into lumps. Set your freezer between -5°F and 0°F and keep ice cream in the main part of the freezer instead of the freezer door.

Most newer ice cream makers don’t use salt. But if you have the old-fashioned kind that surrounds the tub with ice while it’s turning, adding rock salt lowers the freezing point. The temperature of the ice and salt mixture goes below the normal freezing point of water, making the cream mixture cold enough to freeze.

Some frozen yogurts contain the beneficial "live and active" cultures found in a lot of yogurt. These cultures go dormant during freezing but become active again when eaten and returned to a warm temperature in the body. Look for the National Yogurt Association’s voluntary Live & Active Cultures seal, though. Not all frozen yogurts -- or yogurts for that matter -- contain live cultures.

Contact lenses and YOU

How Long Can I Wear My Lenses?
Replace your lenses as often as the doctor suggests, even if you don't wear them every day. For instance, if you have the disposable kind that are good for one wearing, throw them out after you've worn them once, even if they still feel fresh. When you wear lenses for more days than you should, or when you sleep in lenses that aren't made for overnight wear, you raise your risk of eye infections.

Before You Touch Your Lenses
Always wash your hands before you put your lenses in or take them out. Don't lather up with oily or heavily scented soaps. Lenses can cling to wet hands, so dry your hands well with a lint-free towel. If you want to use a moisturizer, wait until after you've put in your lenses. The residue from lotions can stick to them.

Putting in Your Lenses
Start with the same eye each time so you don't mix up the right and left lenses. Use your index finger to slide the lens out of the package or case and into the palm of your hand. Rinse it with the solution recommended by your eye doctor. Place the lens on the tip of your index finger.  Pull your lower lid down with the middle finger of the same hand and hold your upper lid with your other hand. Place the lens directly on the iris of your eye. Gently release your lids, and blink.

Removing Your Lenses
To take out soft lenses, pull down your lower lid. Look up or to the side, and gently move your lens to the white of your eye. Using your thumb and index finger, gently pinch the lens and lift it off your eye. For gas-permeable lenses, open your eyes wide and pull the skin near the corner of your eye toward your ear. Bend over your open palm and blink. The lens should pop out into your palm.

Cleaning and Storage
There are many ways to clean lenses. A multipurpose solution lets you clean, rinse, disinfect, and store your lenses. Some systems have separate products for cleaning and rinsing. "No-rub" solutions say that rinsing alone will clean the lenses, but research suggests that rubbing cleans better. With hydrogen peroxide solution you put your lenses in a basket that goes in a cup of solution. Never use this solution to rinse your lenses.

Water and Lenses Don't Mix
If you're out of contact lens solution, you might be tempted to rinse your lenses with tap water. Don't do it! Water sometimes has microbes that can cause serious eye infections. Don't even wear contacts in the shower. And never put your lenses into your mouth or use saliva to wet them.

The Case Matters, Too
Clean your lens case as carefully as you clean your lenses. You should rinse it at least every night with disinfecting solution. Wipe the case with a tissue and let it air dry to help get rid of lingering bacteria. Replace your case every 3 months or more often.

When Your Lenses Hurt
A lens might feel uncomfortable if there's something on or under it, or if it's inside out. Take the lens out and rinse it with rewetting drops or a non-peroxide solution to remove the dirt or dust. Look at it from the side. If there are marks on the edge and you can read them, the lens is OK. If the shape is a "U," then it's fine. If it's a "V" with the top edges flared out, turn it around, rinse, and place it back in your eye. If that's not better, see your eye doctor.

Teens and Contact Lenses
Teenagers can wear lenses as long as they learn to take care of them. Disposable lenses that are worn just 1 day are a good option. There's no cleaning or care involved. Work with your eye doctor to find the best contacts for you. Never try on a friend's lenses. An eye doctor has to fit contact lenses perfectly to your eyes. The doctor can give you samples to make sure the chosen lenses fit well.

Makeup Tips for Lens Wearers
Put on soft contact lenses before you apply makeup. Put on gas-permeable lenses after you've put on your makeup. Always take lenses out before you take off your makeup.
Use non-allergenic makeup. Avoid metallic or glittery eye shadows and liners, and lash-lengthening or waterproof mascara. These can irritate or stain your lenses.
Don't apply eyeliner to your inner rims, between your lashes and your eye.
Replace your eye makeup at least every 3 months.

Contact Lenses and Sports
You can wear your lenses for most sports and activities. They rarely move or fall out. Plus, they don't fog up like glasses, and they give you better peripheral vision. If you swim, though, make sure you wear watertight goggles. You can get an eye infection from water, and your lenses can be hard to take out if they get wet. Use saline or rewetting drops to loosen them, and then clean and disinfect them afterward.

Keep Your Glasses
Even after you get contact lenses, you'll probably still wear glasses sometimes. You should keep a pair of up-to-date prescription glasses for when your eyes need a break or if you can’t wear your contacts for some reason. You should also have sunglasses to protect your eyes from damaging UV light. Choose sunglasses that block 99% of UV light and wear them -- especially in the sun, when you're driving, and around snow, water, or sand.

Decorative and Cosmetic Lenses
It might look cool to have cat's eyes for Halloween or change your eye color just for fun. Decorative and cosmetic lenses can be safe, but make sure you get them from an eye doctor. It's actually illegal to sell decorative lenses without a prescription in the U.S. Ill-fitting contact lenses can scratch your eye or cause an eye infection.

Your Eyes and Your Screens
Teens and young adults spend hours in front of computers, televisions, and cell phones. All that screen time can cause computer vision and eye strain problems. We blink less when we're focusing up close like that, so eyes can get dry and tired. To help, try the 20-20-20 rule. Every 20 minutes, take a 20-second break from the screen to look at something 20 feet away.  

Visit an Eye Doctor
If you're thinking about contact lenses, see an eye doctor first. Contacts come in different materials, shapes, and strengths that don't match the prescription for your glasses. An optometrist or an ophthalmologist can find the right prescription and fit lenses exactly to your eyes. Even if you want to buy contact lenses online, you'll still need to see an eye doctor first.

Banana A Medicine

Pass the Banana:  A professor at CCNY for a physiological psych class told his class about bananas. He said the expression 'going bananas' is from the effects of bananas on the brain. Read on:   Never, put your banana in the refrigerator!!!This is interesting. After reading this, you'll never look at a banana in the same way again.Bananas contain three natural sugars - sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.   Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.Anaemia : High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.   Brain Power: 200 students at a Twickenham (Middlesex) school (  England  ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system.    Overweight and at work? Studies at the  Institute  of Psychology  in  Austria  found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD):Bananas can help SAD sufferers because they contain the natural mood Enhancer tryptophan.Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance.. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe it's time to change that well-known phrase to eat a banana a day so that we keep the doctor away.

15 Cancer Symptoms Women Ignore

Women tend to be more vigilant than men about getting recommended health checkups and cancer screenings, according to studies and experts.

They're generally more willing, as well, to get potentially worrisome symptoms checked out, says Mary Daly, MD, oncologist and head of the department of clinical genetics at Fox Chase Cancer Center in Philadelphia.

But not always. Younger women, for instance, tend to ignore symptoms that could point to cancer. "They have this notion that cancer is a problem of older people," Daly tells WebMD. And they're often right, but plenty of young people get cancer, too.

Of course, some women are as skilled as men are at switching to denial mode. "There are people who deliberately ignore their cancer symptoms," says Hannah Linden, MD, a medical oncologist. She is a joint associate member of the Fred Hutchinson Cancer Research Center and associate professor of medicine at the University of Washington School of Medicine, Seattle. It's usually denial, but not always, she says. "For some, there is a cultural belief that cancer is incurable, so why go there."

Talking about worrisome symptoms shouldn't make people overreact, says Ranit Mishori, MD, an assistant professor of family medicine at the Georgetown University School of Medicine in Washington, D.C. "I don't want to give people the impression they should look for every little thing," she says.

With that healthy balance between denial and hypochondria in mind, WebMD asked experts to talk about the symptoms that may not immediately make a woman worry about cancer, but that should be checked out. Read on for 15 possible cancer symptoms women often ignore.

No. 1: Unexplained Weight Loss

Many women would be delighted to lose weight without trying. But unexplained weight loss -- say 10 pounds in a month without an increase in exercise or a decrease in food intake -- should be checked out, Mishori says.

"Unexplained weight loss is cancer unless proven not," she says. It could, of course, turn out to be another condition, such as an overactive thyroid.

Expect your doctor to run tests to check the thyroid and perhaps order a CT scan of different organs. The doctor needs to "rule out the possibilities, one by one," Mishori says.

No. 2: Bloating

Bloating is so common that many women just live with it. But it could point to ovarian cancer. Other symptoms of ovarian cancer include abdominal pain or pelvic pain, feeling full quickly -- even when you haven't eaten much -- and urinary problems, such as having an urgent need to go to the bathroom.

If the bloating occurs almost every day and persists for more than a few weeks, you should consult your physician. Expect your doctor to take a careful history and order a CT scan and blood tests, among others.

No. 3: Breast Changes

Most women know their breasts well, even if they don't do regular self-exams, and know to be on the lookout for lumps. But that's not the only breast symptom that could point to cancer. Redness and thickening of the skin on the breast, which could indicate a very rare but aggressive form of breast cancer, inflammatory breast cancer, also needs to be examined, Linden says. "If you have a rash that persists over weeks, you have to get it evaluated," she says.

Likewise, if the look of a nipple changes, or if you notice discharge (and aren’t breastfeeding), see your doctor. "If it's outgoing normally and turns in," she says, that's not a good sign. "If your nipples are inverted chronically, no big deal." It's the change in appearance that could be a worrisome symptom.

If you have breast changes, expect your doctor to take a careful history, examine the breast, and order tests such as a mammogram, ultrasound, MRI, and perhaps a biopsy.

No. 4: Between-Period Bleeding or Other Unusual Bleeding

''Premenopausal women tend to ignore between-period bleeding," Daly says. They also tend to ignore bleeding from the GI tract, mistakenly thinking it is from their period. But between-period bleeding, especially if you are typically regular, bears checking out, she says. So does bleeding after menopause, as it could be a symptom of endometrial cancer. GI bleeding could be a symptom of colorectal cancer.

Think about what's normal for you, says Debbie Saslow, PhD, director of breast and gynecologic cancer at the American Cancer Society in Atlanta. "If a woman never spots [between periods] and she spots, it's abnormal for her. For someone else, it might not be."

"Endometrial cancer is a common gynecologic cancer," Saslow says. "At least three-quarters who get it have some abnormal bleeding as an early sign."


Your doctor will take a careful history and, depending on the timing of the bleeding and other symptoms, probably order an ultrasound or biopsy.

15 Cancer Symptoms Women Ignore

Most of us know to look for any changes in moles -- a well-known sign of skin cancer. But we should also watch for changes in skin pigmentation, Daly says.

If you suddenly develop bleeding on your skin or excessive scaling, that should be checked, too, she says. It's difficult to say how long is too long to observe skin changes before you go to the doctor, but most experts say not longer than several weeks.

No. 6: Difficulty Swallowing

If you have difficulty swallowing, you may have already changed your diet so chewing isn't so difficult, perhaps turning to soups or liquid foods such as protein shakes.

But that difficulty could be a sign of a GI cancer, such as in the esophagus, says Leonard Lichtenfeld, MD, deputy chief medical officer at the American Cancer Society.

Expect your doctor to take a careful history and order tests such as a chest X-ray or exams of the GI tract.

No. 7: Blood in the Wrong Place

If you notice blood in your urine or your stool, don’t assume it's from a hemorrhoid, says Mishori. "It could be colon cancer."

Expect your doctor to ask questions and perhaps order testing such as a colonoscopy, an exam of the colon to look for cancer.

Seeing blood in the toilet bowl may actually be from the vagina if a woman is menstruating, Mishori says. But if not, it should be checked to rule out bladder or kidney cancer, she says.

Coughing up blood should be evaluated, too. One occasion of blood in the wrong place may not point to anything, Mishori says, but if it happens more than once, go see your doctor.

No. 8: Gnawing Abdominal Pain and Depression

Any woman who's got a pain in the abdomen and is feeling depressed needs a checkup, says Lichtenfeld. Some researchers have found a link between depression and pancreatic cancer, but it's a poorly understood connection.

No. 9: Indigestion

Women who have been pregnant may remember the indigestion that occurred as they gained weight. But indigestion for no apparent reason may be a red flag.


It could be an early clue to cancer of the esophagus, stomach, or throat.

Expect your doctor to take a careful history and ask questions about the indigestion before deciding which tests to order, if any.

No. 10: Mouth Changes

Smokers should be especially alert for any white patches inside the mouth or white spots on the tongue, according to the American Cancer Society. Both can point to a precancerous condition called leukoplakia that can progress to oral cancer.

Ask your dentist or doctor to take a look and decide what should be done next.

No. 11: Pain

As people age they seem to complain more of various aches and pains, but pain, as vague as it may be, can also be an early symptom of some cancers, although most pain complaints are not from cancer.

Pain that persists and is unexplained needs to be checked out. Expect your physician to take a careful history, and based on that information decide what further testing, if any, is needed.

No. 12: Changes in the Lymph Nodes

If you notice a lump or swelling in the lymph nodes under your armpit or in your neck -- or anywhere else -- it could be worrisome, Linden says.

"If you have a lymph node that gets progressively larger, and it's [been] longer than a month, see a doctor," she says. Your doctor will examine you and figure out any associated issues (such as infection) that could explain the lymph node enlargement.

If there are none, your doctor will typically order a biopsy.

No. 13: Fever

If you have a fever that isn't explained by influenza or other infection, it could point to cancer. Fevers more often occur after cancer has spread from its original site, but it can also point to early blood cancers such as leukemia or lymphoma, according to the American Cancer Society.

Other cancer symptoms can include jaundice, or a change in the color of your stool.

Expect your doctor to conduct a careful physical exam and take a medical history, and then order tests such as a chest X-ray, CT scan, MRI, or other tests, depending on the findings.

No. 14: Fatigue

Fatigue is another vague symptom that could point to cancer -- as well as a host of other problems. It can set in after the cancer has grown, but it may also occur early in certain cancers, such as leukemia or with some colon or stomach cancers, according to the American Cancer Society.

No. 15: Persistent Cough

Coughs are expected with colds, the flu, allergies, and sometimes are a side effect of medications. But a very prolonged cough -- defined as lasting more than three or four weeks -- should not be ignored, Mishori says.

You would expect your doctor to take a careful history, examine your throat, check out your lung functioning and perhaps order X-rays, especially if you are a smoker.

Best Belly Moves

Off-Balance Core Moves, A Whole New Way to Work Out

The Off-Balance Workout

Looking for a toned stomach or a better tennis game? These are two good reasons to turn your workout into a balancing act. A controlled wobble activates deep core muscles to help tighten the midsection and prepare athletes for that quick turn or lunge. Fabio Comana, MA, MS, of the American Council on Exercise, shares a few, fun core moves for better fitness.

Engage Your Abs

Before each move in our workout, first engage your abdominals by tightening them -- without holding your breath -- as if preparing to take a punch. You'll activate the core muscles surrounding your spine and tone your entire abdominal area. Engaged abs also help prevent injury when lifting. If you have a medical condition, be sure to check with your doctor before this or any new fitness program

One-legged Balance

Start with this beginning move, keeping a stable chair or a wall within arms' reach. With feet together, pick up one foot -- knee facing forward or to the side. Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot. If any move feels wrong or unsafe to you, stop and check with a trainer. Depending on your health and physical condition, some exercises may not be recommended.

Leg Swings

Stand on your right leg and raise the left leg 3-6 inches off the floor. With arms at your sides, swing your left leg forward and backward, touching the floor for balance, while keeping your torso erect. Now, repeat the moves, but don't allow your foot to touch the ground. And finally, swing your left foot to the left side, holding your right arm out. Switch legs and repeat.

One-legged Clock With Arms

Balance on one leg, torso straight, head up, and hands on the hips. Visualize a clock and point your arm straight overhead to 12, then to the side (3), and then circle low and around to 9 o'clock without losing your balance. Increase the challenge by having a partner call out the different times to you. Switch to the opposite arm and leg and repeat.

One-legged Clock With Legs

Balance on one leg, torso straight, head up, and hands on your hips. Straighten the other leg to the front, and imagine yourself as the center of a clock.  Point that foot to 12, 9, and then cross over to 3 o'clock while holding your balance. Increase the challenge by having a partner shout out the different times to you. Switch to the opposite leg and repeat.

Clock on an Unstable Surface

Once you master balance moves on solid ground, try them on an unstable surface such as a BOSU platform. Stand near a wall or other support, for safety. Start in the middle of the board on two feet at first. When you feel comfortable, carefully give the one-legged clocks a try. It's harder than it looks!

One-legged Squat

Stand with your feet hip-width apart. Point your left foot out front, just barely touching the floor for balance and push your hips back and down into this challenging one-legged squat position. Your right knee is bent, chest upright, eyes forward, and your arms out front. Slowly push up to return to starting position. Switch feet. Be sure your knee doesn't push in front of your toes.

Single-Leg Dead Lift

Balance on your left foot, engage the abs, and bend forward at the hips while reaching toward the ground with your right hand. Hold on to a 5- to 10-pound weight and raise your right leg behind you for counterbalance. Tighten the buttocks as you return to the starting position. Keep your knee relaxed and back flat throughout the movement. Switch legs.

Balance on the Court and Field

Tennis requires rapid shifts in balance while running to reach the ball. Likewise, wide receivers in football also require superior balancing capabilities. "Receivers must run, catch the ball, pull it back in to their body and keep their feet on the ground -- all without going out of bounds -- and then resume running," says Comana. Off-balance exercises make for better game-time performance.

Balance in Action

Dancers and gymnasts constantly use challenging forms of balance. They're often on one leg while performing complex moves and must then come to a full stop. "Everything dancers and gymnasts do involves controlling their body position and balancing, including landing and sticking to it," says Comana.

Off-Balance Timing

Perform off-balance exercises at the beginning of your workout before your muscles become fatigued. Progress slowly, starting by standing on both legs, then one leg. Follow by adding arm movements and balance tools only after mastering simpler moves. Balance exercises may and should be done every day for best results.

Off-Balance Life Moves

Carrying a child on one hip, lifting groceries from a car, and many other common activities put the body off balance … and at risk for a low-back injury.  Core strengtheners may help you avoid such an injury, as well as a nasty fall. Balance comes into play even with simple everyday moves. "Walking is actually a controlled fall," says Comana. "Each time you take a step, you put out your other foot, which prevents you from falling."

SOURCES:

American Council on Exercise.