Diabetes and Exercise

In a new randomized controlled trial, both aerobic and resistance exercise improved glycemic/blood sugar control in people with type 2 diabetes. The greatest improvements came from combined aerobic and resistance training.

The study included 251 adults, between ages 39 and 70, who were not exercising regularly and had type 2 diabetes. Participants were assigned to one of four groups: performing 45 minutes aerobic training three times per week, 45 minutes of resistance training three times per week, 45 minutes each of both three times per week, or no exercise.

Both the aerobic and resistance training groups had improved blood sugar control A1c value decreased by about 0.5 percent. The group that did both kinds of exercise had about twice as much improvement as either other group alone - A1c value decreased by 0.97 percent compared to the control group. The control group that did not exercise had no change in A1c value.

The bottom line is that doing both aerobic and resistance exercise is the way to maximize the effects of exercise on blood glucose control in type 2 diabetes.

Exercise is an inexpensive pill that could decrease the hemoglobin A1c value by 1 percentage point, reduce cardiovascular death by 25 percent, and substantially improve functional capacity (strength, endurance, and bone density).

How exercise can help

Aerobic exercise increases insulin sensitivity and, along with proper nutrition, helps restore normal glucose metabolism by decreasing body fat. Low-impact exercise such as walking or stationary cycling is recommended, along with enough exercise to promote weight management. The goal should be to exercise five times per week, up to 40 - 60 minutes per session at a moderate intensity. This level of exercise can be reached gradually, starting as low as 10 - 20 minutes a few times a week for a person who has never exercised. Remember to increase only one factor at a time (days per week, length of session, or intensity).

Strength training also decreases body fat by raising the lean body mass and metabolism. It's main benefit, however, is increasing glucose uptake by the muscles and enhancing the ability to store glucose. A basic recommendation from the American College of Sports Medicine is to train a minimum of two times per week, doing 8 - 12 repetitions per set of 8 - 10 exercises targeting major muscle groups. Safety precautions must be followed for the exercising diabetic. A personal trainer can help to set up a program for the Type 2 diabetic and help them exercise correctly. With your doctor's permission, exercise bands a safe, simple and effective way to exercise at home.
Exercise and good nutrition provide real physical payoffs--they are essential to controlling diabetes. Exercise can help prolong your life and improve the quality of your added months and years. Sticking to an exercise program can be a challenge for anyone, even with strong medical reasons to exercise.
Measuring your blood-glucose level before and after exercise can be a motivator. Diabetics who play the "numbers game" commonly see a twenty percent decrease in their blood-glucose level after exercising.
Make sure that the exercise routine is fun, something you look forward to and there is some variety.

Exercise checklist for people with diabetes

Talk to your doctor about the right exercise for you.
Check your blood sugar level before and after exercising (blood glucose less than 250 mg/dl). Take your blood-glucose level at least every 20 - 30 minutes during your workout. After your workout eat a complex carbohydrate snack (starchy food). Don't exercise if blood glucose level is below 100 mg/dl or you don't feel right.

Check your feet for blisters or sores before and after exercising.
Wear the proper shoes and socks.
Drink plenty of fluid before, during and after exercising.
Warm up before exercising and cool down afterward.
Have a snack handy in case your blood sugar level drops too low.

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How to stay forever young

Research shows that certain foods can lessen the degree to which the effects of ageing show. Stem the years with a well-balanced diet and an active lifestyle. Here’s how.

Eat more tomatoes

Tomatoes are a rich source of lycopene – a powerful antioxidant that protects against coronary hear disease and cancer – especially cancer of the lung, stomach, mouth or colon.

Add garlic and ginger to your cooking

Garlic has antioxidants, antiseptic, antibacterial and antiviral properties and can reduce high blood pressure, lower HDL (bad fats) cholesterol and triglycerides, reduce blood stickiness and dilate blood vessels. It is also helpful in treating intestinal, respiratory and skin infections. It is believed that eating a clove of garlic a day helps to protect the body against cancer and heart disease.

Replace two meat dishes per week with soybean alternatives

Complete protein and low in fat, soybeans (i.e tofu, edamame beans and legumes) contain isoflavones that help to prevent ageing due to hormone imbalances. Soy may protect against breast and prostate cancers, Alzheimer’s, osteoporosis and heart disease. Soy helps to maintain oestrogen levels in menopausal women too.

Detox with berries

All black and blue berries such as blackberries, blueberries, blackcurrant and black grapes contain phytochemicals, powerful antioxidants.

Snack on nuts and seeds instead of high sugar foods

Nuts and seeds are rich in vitamin E, potassium, magnesium, iron, zinc, copper, selenium and essential fatty acids like omega-3 fatty acids (food for your skin!). Eat a handful, about 30 g daily. Note the nutritional details of nuts and seeds as some have a higher fat content than others.

Complete breakfast with a low fat yoghurt drink

Yogurt (and yoghurt drinks like laban) help to boost immunity and improve digestion and the absorption of nutrients from the gut.

Sweeten food with honey

The research carried out in 2007 on rats at the University of Waikato in Hamilton, New Zealand revealed that honey could be used to combat the effects of ageing, including memory decline and anxiety. Researcher Nicola Starkey says: “Diets sweetened with honey may be beneficial in decreasing anxiety and improving memory during ageing.” Honey contains natural sugar so will help to satisfy your sweet cravings too.

Get out more

Alright, it’s not a food, but sunshine is good for you. Elderly people are at risk of developing heart disease and diabetes due to a vitamin D deficiency as a result of natural aging process. They can reduce their risk by spending more time in the sunshine to boost vitamin D in the skin, as revealed by the study done by Dr Oscar Franco at Warwick Medical School and published in Diabetes Care Journal 2009.

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Top 10 Tips to Manage Food Intake Post Bariatric Surgery

Bariatric Surgery is the most effective treatment against obesity and is being recognized as a potentially valuable tool in the fight against diabetes related to obesity. Significant weight loss has been observed as a result of the surgery but latest study has shown an association of obesity with bone loss, with or without surgery. The more invasive the surgery heightened the bone turnover and the associated bone loss.
The bone loss can be caused as a result of:
• Rapid weight loss
• Absorption of fewer vital nutrients like vitamin D and calcium
• Change in hormones released by fat and the gut and their impact on the central nervous system.
The first four to six weeks after bariatric surgery are about healing and transition to solid foods. The top of your stomach is swollen where the band has been placed and needs time to heal into position. Eating solid food at this time does not allow adequate resting time, may cause discomfort, and can lead to vomiting. This can irritate the stomach and tear the sutures (stitches). It is important to go through the reintroduction of food in phases:
No matter which type of surgery you have, one of the most important things to remember is to advance at your own pace.  
The guidelines for dietary progression are:

• Week 1: Clear Liquid
• Week 2: Full Liquid
• Week 3: Pureed Diet
• Week 4-5: Maintenance Phase I
• Week 6: Maintenance Phase II

Dietary Guidelines after Bariatric Surgery
Eat balanced meals with small portions: After surgery patients are advised to take a diet of liquid or puréed food for 2 or 3 weeks. With slower add-ons of soft foods, and then regular food. This is because your new stomach pouch holds only a tablespoonful of food at first, about the size of a walnut.

Drink up to 8 cups of water or other calorie-free liquids every day. Fluid intake needs to be closely monitored by not drinking anything for 30 minutes after intake of food. Minimal intake of fluid while eating in order to maximize intake of healthy food. Take small sips when you are drinking. Do not gulp.

Follow a diet low in calories, fats and sweets. Base your diet on low-fat protein choices including skinless chicken, lean beef or pork, fish, whole eggs or egg whites, beans, and dairy products to promote healing. These include low-fat or nonfat hard cheeses, cottage cheese, milk, and yogurt. The daily protein goal is 60 grams for gastric banding and 60-80 grams for gastric bypass. Eliminate foods such as raw fruits and vegetables, chewy breads, fibrous cereals, popcorn, whole beans, nuts and tough meats. Rice and pasta need to be well chewed or avoided.

Keep a daily record of your food portions and of your calorie and protein intake. Keep a daily food journal to record food intolerances as well as emotional triggers that can result in food cravings and overeating.

Eat slowly and chew small bites of food thoroughly. Food should be chewed to the consistency of applesauce. Cooking and mashing the food may help you tolerate the consistency. Continue to sip water between meals, consuming at least 64 ounces a day.

Avoid rice, bread, raw vegetables and fresh fruits, as well as meats that are not easily chewed, such as pork and steak. Ground meats are usually better tolerated.

Do not use straws, drink carbonated beverages or chew ice. They can introduce air into your pouch and cause discomfort.
Avoid sugar, sugar-containing foods and beverages, concentrated sweets and fruit juices.
For the first two months following surgery, your calorie intake should be between 300 and 600 calories a day, with a focus on thin and thicker liquids. Your daily caloric intake should not exceed 1,000 calories.

Multivitamin Intake: Chewable and liquid multivitamins (B12, Folate, vitamin A, D etc.) are the most easily absorbed, and are recommended after all bariatric surgery procedures. They are also less likely to cause heartburn and ulcers after gastric banding and gastric bypass surgery. Do not take calcium with your iron supplements as the two interfere with one another. Calcium and iron should be taken at least two hours apart. There are many companies that manufacture supplements specifically for people who have had bariatric surgery. See if there is a specific product line that your surgeon recommends. These supplements will likely be needed for the rest of your life.

Most Important: Keep your Diet Simple. Every day should be a reflection of a new attitude that you're important and your health matters.

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Effective Ways To Deal With Back Pain During Pregnancy

Many women report experiencing back pain during pregnancy. Why does this happen? For the most part, it has to do with the fact that women are carrying an extra 25 to 35 pounds during pregnancy. The truth is, many women gain even more weight than that.

Given the fact that all of this added weight is concentrated around the belly area, a women's center of gravity is pushed forward. To compensate, many women over-arch the lower part of their back. This triggers a chain reaction of events that ultimately lead to back pain.

Another reason why women experience pain during pregnancy has to do with a specific hormone that is released into the body. This hormone helps the pelvis expand to make room for the child as it grows and develops inside the womb. However, ligaments located in the spinal region are also loosened which ultimately results in a woman's back muscles having to work harder.

Many pregnancy experts highly recommend that a woman seek out a the services of a highly skilled chiropractor early in the process. The reason why this is so important is because a chiropractor can dramatically reduce the amount of back pain that is experienced during pregnancy.

Here are some additional tips that pregnant women can start implementing right away:

1) Pay Attention To Your Posture

To the extent you find yourself having to be seated for extended periods of time, try to make sure that you're in the most comfortable position possible. Try to sit so that your hips and lower back are touching the back of a chair that you're seated on and that your knees are bent at a 90 degree angle.

2) Make Sure That You Lift Things Properly

Don't just bend over and pick something up -- you should instead make an effort to lower yourself using your legs and knees and then rise up with whatever it is you're trying to pick up without having to excessively bend your back.

3) Try To Stay As Active As Possible

A combination of stretching and low-impact cardiovascular exercises can help keep your body feeling agile and pain-free. Something as simple as taking a walk can really make a big difference in helping to keep your body feeling as strong and as fit as possible during pregnancy. It can also help release endorphins into your body which can relieve pain.

As mentioned before, you really owe it to yourself to seek out the help and guidance of a pregnancy chiropractor. You'll be amazed by just how much better you'll feel.

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Transvaginal Tape Surgery - Recovery Time and Exercises

Tension-Free vaginal tape surgery, generally called as transvaginal tape surgery is done on some women for treating the condition of stress urinary incontinence. Even though, the recovery time after this surgery differs from one patient to another, some general exercises and guidelines will be issued by the medical care providers to their patients and some of them are discussed in the content given below:

Leaving the hospital: Professional medical care providers, who have good experience in performing TVT procedure on patients, say that generally the recovery time after conducting this surgery on most of the women would be two to three hours and patients are discharged on the same night. But, some women are made to stay for one night after the procedure. Normally, patients will be discharged to their homes once the vaginal bleeding and discomfort after the surgical procedure comes under control and as soon the patient is able to urinate as usual.

Simple exercises: On the next day of the surgery, the patients are recommended to do some simple exercises like walking. After a day or two, they are recommended to do some kegel exercises in such a way that their vaginal and pelvic muscles are strengthened. However, here women should be careful and if they feel some discomfort or fatigue during exercising, they should immediately stop and should scale back their exercise regime and should try to increase the time spent on exercising slowly and gradually.

Heavy exercises: Generally, health care providers recommend that patients, who have recently undergone their transvaginal tape surgery, will have to go for heavy exercises only after several weeks. They say that women should at least wait for two weeks before swimming and minimum of four weeks before running. After six weeks, they can involve in strenuous sporting activities that too only after obtaining prior permission from their health care providers.

Complete recovery: Full recovery time varies from one patient to another and only the health care provider can say whether his/her patient has fully recovered. Mostly women return to their regular work schedule after two weeks of surgery; however longer recovery time will be required for women, who have jobs that require longer hours of standing and heavy lifting jobs.

The above-mentioned time limits are commonly applicable; however only the professional medical care provider, who has performed the TVT procedure, can tell when their patient will be in a position to engage in their day to day activities after completion of surgery after ascertaining her improvement.

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Type 2 Diabetes - Does Aspirin Really Help With Certain Diabetic Complications?

Through the years, we have all heard the medical claims as to how taking aspirin can help to prevent the occurrence or severity of certain medical issues. The most notable of these has to do with heart disease. But is aspirin therapy a good idea for people who have been diagnosed with Type 2 diabetes?

The answer is a resounding "yes". Type 2 diabetics automatically have an increased risk of developing heart disease and several other types of circulatory conditions... such as strokes related to clotting. Some drugs help prevent closure of the artery and loss of blood supply... aspirin which inhibits clotting, is among one of the most useful drugs.

Another condition many people with Type 2 diabetes commonly see, is peripheral artery disease. This occurs when your arteries become narrow and blood flow is restricted; this too is also directly related to cardiovascular events. Evidence of peripheral artery disease will usually appear first in your arms, legs and feet.

Aspirin works by interfering with the blood's ability to clot. By reducing the risk of clotting you are also automatically reducing the risk of heart disease and stroke. This is particularly effective if you have a history of a cardiovascular event. So far, research has been inconclusive as to whether or not aspirin has the same promising benefits for those who have not experienced a peripheral artery disease episode.

Aspirin also helps individuals who have experienced discomfort or numbness in their extremities due to peripheral artery disease. These symptoms can include numbness, tingling, weakness or even cramping.
But aspirin is not a cure-all savior for individuals who fall into these categories. Although it is used widely, aspirin does possess the potential of causing some rather serious complications. The most common complications are:

• an upset stomach and abdominal pain.
• in some cases, aspirin has been linked to stomach bleeding and hemorrhagic stroke.

That's why it is important you talk to your doctor before starting any type of aspirin regimen. This is particularly true for diabetics who suffer from either peripheral artery disease or some other type of cardiovascular condition.

Your doctor will need to decide if using aspirin is right for you as it could interact with your diabetic medications. If your doctor agrees to try you on it, they will also need to determine what type of aspirin to take, as well as the correct dosage and strength. But be sure to be on the lookout for complications to occur. If you are placed on aspirin, you need to be keenly aware of any symptoms that may arise and let your doctor know as soon as you first see them appear.

Type 2 diabetes is no longer a condition you must just live with. It need not slowly and inevitably get worse. Take control of the disease... and take back your health and your life.

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Daily Vitamins For Women

While many things change in a woman's life, there are some things that stay the same, and one of these things is nutrition. A good, balanced diet will provide much of this, for example fibre and protein. However she still has to be careful to make sure she gets the enough of essential minerals and vitamins that a normal diet may not always include.

Examples include iron, zinc, magnesium, calcium and vitamin D; and vitamin B12 for those following a vegetarian or vegan diet. Excellent sources of these minerals and vitamins are super foods, including: Raw cacao nibs, they're really high in magnesium, as well being yummy too. Spirulina is high both calcium and zinc and contains more iron that raw liver. Bee pollen is a good source of vitamin D, B12, and zinc too.

The Healthy Choice

For starters, it's a good idea for every woman to see she's getting enough of the essential vitamins and minerals, including vitamin C, and the B-complex vitamins. The B vitamins include thiamine (vitamin B1), riboflavin (vitamin B2), niacin or niacinamide (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B9), and cobalamin (vitamin B12). Bee Pollen contains all the B vitamins, and vitamin C, Spirulina contains vitamin C, and many of B vitamins too.
Looking more closely as super foods, you soon discover that they contain many, if not all, the vitamins and minerals that you can't always find in a 'normal, balanced' diet. Such as, vitamins A & E for healthy skin and a glowing complexion as well a strong immune system.

Strong Bones

Women need to take care to help preserve bone mass and avoid possible osteoporosis later in life. Body After Baby author and nutrition expert Jackie Keller says "Women need calcium at all stages of life, and we generally don't get enough in our diets through food sources." An excellent source of calcium can be found in spirulina, and this, combined with a good diet, will help you to reach your recommended daily requirement. To further protect bones, doctors also recommend supplementing vitamin D when taking calcium. Vitamin D is found in Super foods such as bee pollen and chia seeds.

The Fatty Acids That Are Good

Omega 3 oils, are the essential fatty acids for the health of the body. In women, these oils can go a long way to help prevent a long list of conditions which include heart disease, depression and also osteoporosis. Omega 3 oils can be found in walnuts, olive and rapeseed oils and chia seeds.

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Ions and Gender Selection

There are many tactics to consider when you plan your overall gender selection strategy. Some of them are crucial, such as diet. Others, like timing when you'll try to conceive aren't as important. Some are completely optional and may not help much, but you may still want to try them. Using ions for natural gender selection is one of these "bonus" strategies.

What Are Ions?

Ions give something in the world a characteristic electric charge. There are two types of ions: positive and negative. The charge isn't a huge one -- you won't get electrocuted by touching something with a charge (unless it's a live wire or circuit). But the ion theory says that everything is subtly charged by either positive or negative ions.
Ions effect people in different ways. Some people are much more sensitive to them than others. If you're very sensitive to ions there's a greater chance that they'll make a difference for you while trying natural gender selection techniques.

Why Ions Matter For Choosing Gender

Sperm have different electrical charges. Y sperm, those that create boys, are positively charged. X sperm, which create girls, are negatively charged. This is important when considering ions.
As you probably learned in school science classes, opposites tend to attract. The Y sperm (positive) are attracted to negative charges. The X sperm (negative) are attracted to positive charges.

The egg also takes on an ion charge -- or the membrane surrounding the outer egg does. Sometimes it's neutral, sometimes it's positive, and sometimes it's negative. When the egg has a positive charge, the X girl-making sperm are attracted to it and have the highest chance of fertilizing the egg. When the egg has a negative charge, the Y boy-making sperm race towards it and have the greatest chance to fertilize the egg. If the egg is neutral the standard 50/50 chance exists for both types of sperm.

How to Change Your Ions

You want to surround yourself with negative ions if you'd like to have a girl. This benefits girl sperm, which are also negative. Your egg reacts the negative ions by taking on an opposite charge, so this also helps it attract the girl sperm.

If you want a boy, you should surround yourself with positive ions. The boy sperm are positive and will get a boost from this. Again, it's believed that your egg will take on the opposite charge, so it will become negative and attract boy sperm.

Surround yourself with as many ions of the type you need as possible.

Negative ions are found in most things in nature: being out in the fresh air, enjoying the sunrise and sunset, and running water. Fire, but not smoke, is also full of negative ions. Negative ions are thought to be more beneficial for health overall, so you can even find negative ion machines to run in the house! A small running water display on your desk may be helpful.

Positive ions are found in many man-made items. Use your laptop computer or your iPad in your lap. Being around electric lights, power lines, and closed up indoors are all helpful. Your cell phone, air conditioning, and furnace all also contain positive ions.

Try and stay inside if you want a little boy -- and spend plenty of time outdoors at the park or on nature trails if you want a little girl!

By the way, do you want to learn more about how to choose the gender of your baby, naturally, using techniques that are safe and effective for you and your baby?

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Why Aren't the Benefits of Weight Lifting in Your Corner, Ladies?

It seems to be conventional thinking that women should not seriously lift weights, unless they want to look like a grossly ripped bodybuilder. I have seen this with personal trainers and from the stares I get from men when I am in the weight room. I refuse to use a personal trainer because they will always tell me to lower the amount of weight I am lifting and increase my repetitions. This is one approach, but I find that I am never motivated by this and subsequently I stop going to the gym because I dread these exercises. Thanks motivating personal trainers.

To quell the fear of getting 'ripped,' your supplementation and diet would have to be so on key that you would probably be borderline taking steroids. Women just do not make enough testosterone to validate that kind of muscle growth and it takes over a year to gain just one pound of muscle.

That being said, there are a variety of reasons why I think everyone should incorporate weight lifting into their routine. Personally, I started lifting weights when took a couple 10 pounder weights from the workout bench my roommates had. I had no idea what I was doing, but every morning before I would go for my mile swim, I would do about 20 biceps curls, some delt work, and weighted crunches. It didn't take long for me to notice that my arms were getting more toned, I felt a little stronger, I was warmed up and ready to go for my swim, and I started losing weight!

Upon researching, I found that one of the biggest reasons I was starting to lose weight was because (I had pretty much plateaued with swimming, doing a mile everyday is great but eventually your body gets used to it) lifting weights increases your metabolism up to 48 hours after you have done so. It is often said that muscle burns more calories than fat, but as I have said before it takes a long time to build a lot of muscle. Lifting weights also increases bone density and tissue connectivity (reducing chances of injuries) which is very important for women and has a score of other benefits related to diabetes, heart disease, reversing the effects of aging, etc.

For those of you that need a tangible list of the benefits:

Build Lean Muscle Mass - (reverses the effects of aging in women over 40 or Sarcopenia)
Increased Everyday Functional Performance
Maintain/Lose Weight
Build Stronger Bones
Protect Against Injury
Gets rid of Pain from previous injuries
Stronger Back
Increased Lean Body Mass = Faster Metabolism
Improves Coordination of Muscles
Better Blood Sugar Control - Muscle tissue requires glucose which is pulled from the bloodstream, effectively preventing diabetes
Melts Visceral Fat Around Organs (contributes to diabetes and is found increasingly diagnosed thin people)
There are different types of emphases which is magnified by competitions. Everyone is familiar with the scary looking bodybuilders, which as I have said, takes way more work that anyone would care to do and is impossible if you are just trying to make lifestyle changes like me. With fitness models however, feminine muscles and features are emphasized such as shoulders and legs. Interestingly, abs and obliques are not a major focus point because not only abs are made in the kitchen but it does not look very feminine to have a thick core.

Motivational Factors

One of the most empowering aspects of lifting weights is the ability to increase the amount of weight being lifted significantly faster than men. For example, men can start at a 40 lb biceps curl and a woman can start at 15 lbs. After a few weeks the man will still be at the same weight, while I personally could get up to 25 lbs within a few weeks.

We have all heard of the natural high from exercise, but I personally believe that you get it a lot faster from lifting weights. With cardio, the high usually comes when your body starts burning fat, within 15 minutes of the exercise, but within the first repetition, I can feel that high. It is a great stress relief because I find that I am focused on what I am doing and not worrying about my other problems. An all consuming high if you will. Once I am done and I am faced with my stress and problems again, everything feels a little more manageable. I have seen people addicted to this high, usually the sinewy gym rats that are there every single time I am.

When I lift weights, my posture is a lot better because it feels more comfortable to hold my body that way and I naturally look and feel more confident. It is also easier to do daily tasks and my balance feels a lot better and I feel more flexible. For this reason, I stress doing compound exercises, exercises that utilize more than one muscle group and are commonly done in day to day activities. This include squats, military press (especially important for women because we naturally have weak upper body strength) and bicep curls. At work, I notice that I can easily lift things above my head, carry more groceries, and I overall have more stamina. Even without cardio, I feel easily two times better than normal and this greatly affects my happiness.

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Who Benefits From Breast Reduction?

Many people can benefit from breast reduction, both men and women. This procedure is not just about removing extra tissue from this area, but also restructuring the remaining tissue to create a more natural appearance and shape. As you take into consideration all of the ways you can improve the way your body looks, you may never have thought about the benefits of reducing the size instead of increasing it. However, for some people, this can be the single biggest benefit they can have when it comes to cosmetic surgery.

Those with Pain

Some of the best candidates for breast reduction procedures are those suffering from significant back pain and discomfort because of their larger breasts. Because of the location of them, they can pull down hard on your shoulders, neck and back muscles. You feel sore and aching. This becomes worse in situations where you are standing. You find it harder to actually be on your feet longer. In some cases, this condition can continue and worsen as time goes on.
This procedure, though, can fix that for good. With the additional weight removed from your body, the muscles in the shoulders, neck, and back no longer have to support it. This can create a significant improvement in your quality of life especially if you have been physically limited prior to this.

Improving Appearance

Those who are healthy and do not have pain, but do not like the way they look can also benefit from this procedure. If you struggle to feel good in clothing because of your too-large breasts, this treatment can help. It can give you the ability to have not just a smaller volume present, but also reduce the amount of skin present. This means that you can have the perky look you want all over again.

What You Need to Do

If you are a generally healthy person with no untreated chronic conditions, you may qualify for this procedure. You will need to avoid smoking and inform your doctor of any medications you are taking. If you are dealing with irritation under the breasts or nipples that rest below the crease, it can be very important to consider this procedure as it can improve your pain and discomfort overall. Your doctor will need to do an exam. During it, be sure to discuss these and other concerns you are having.
A breast reduction can be one of the best ways to improve the way your body look sand feels. You may look younger. You may feel as though you can do far more than you used to do. You may even feel more confident in the way you look.

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Practice Yoga And Enjoy A Happy Pregnancy

Pregnancy is one of the most special times in the life of a woman. The experience of pregnancy is great, but a woman undergoes a number of bodily changes during this time which makes the person feel uncomfortable. To feel relaxed and comfortable, yoga can be a great solution. Most uneasiness and sufferings of pregnancy can be cured with the help of yoga. Yoga can be considered as an ancient form of exercise which is carried out to get rid of the tension of the body and the mind.

The regular practice of yoga during pregnancy makes delivery less painful and helps a woman to stay fit post pregnancy. There are numerous types of yoga poses that can be beneficial for pregnant women. Each of the pose has its own benefits and targets specific areas of the body some focus on the nervous system while others on the muscles. Studies have proved that women who practice yoga during pregnancy stay much healthier and happier compared to those who do not do such exercises.

Yoga adds flexibility to the body and is very effective during labor. Different yoga poses help to stretch the muscles, soft tissues, ligaments and tendons and thereby prepares a woman's body for the birth giving process. Pregnant women often suffer from pains and aches but regular practice of Yoga can solve this problem. This form of exercise also boosts the circulation process of the body and eliminates back ache that very often occurs during pregnancy.

In the present day scenario one can come across a number of DVDs or CDs on different types of yoga poses that can be practiced during pregnancy. However, following these DVDs on one's own is not a wise decision and a pregnant woman should practice yoga under certified supervisors. One has to learn these poses correctly as any wrong act may have negative impacts. These poses should not be practiced alone at home for safety reasons.

A pregnant woman should immediately discontinue the yoga poses if she faces any kind of confusion or any kind of pain. A woman should always consult a doctor before taking up special yoga classes during the time of pregnancy. One should always keep in mind not to overstretch the ligaments during the time of pregnancy as they tend to become loose. None of the yoga poses that is practiced during pregnancy exerts pressure on the abdomen, as it can lead to mishaps.

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Tips To Follow And The Precautions To Take While Doing Yoga

If you are planning to do yoga for the first time then it is best that you do it first thing in the morning before you have your breakfast. However if you are a late riser then you can do it in the early evening. One thing that you should remember is that yoga should be practiced on a daily basis. If you start doing it then you cannot miss it frequently.
It will help in increasing your spiritual growth and improve your breathing too. Generally it is best if you do yoga for at least an hour per day. There are times when your body may feel tired, if you have such a feeling then it is best that you do yoga for some time. It will increase the blood circulation in the body resulting in a fresher mind and most importantly you will be filled with energy.

Places where yoga can be performed
Yoga should be performed in a place which is airy and where you can breathe freely. It is advisable not to practice yoga in closed rooms. Some of the common places where you can do yoga are as follows:

• The roof of your house can be a good place to perform yoga. Basically the place has to be filled with fresh air and you should be able to concentrate properly. The place where you are practicing yoga should also be far away from sources of loud sound or noise.


• Secondly you should not perform yoga in a place where you will get direct sunlight. It is possible to do yoga outdoors but you will have to make sure the place is free from direct sunlight. It is also advised not to perform yoga after taking a sun bath.

Breathing techniques while doing yoga
Yoga is just not another exercise which you can do casually. There are certain rules which you have to follow, especially the breathing rules. Some of the rules are given below:

• You should always remember the concept that the nose is for breathing and the mouth is for eating. You should always breathe in through the nose and do it slowly.


• If you have any breathing problem and you feel that you are not comfortable with the breathing techniques then you must consult the doctor immediately. This would help you to get a proper check up and you will know why you are having the breathing problem.

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How Chemical Peels Can Benefit Acne Scar Sufferers

While there are many treatments that exist to treat acne scars, chemical peels are still considered as the best treatment. Chemical peels are used in fading acne scars and are very effective at doing so. With this, chemical peels continue to be the top choice when it comes to advanced dermatological processes.
Applying a peel is relatively easy though this may depend on the type that you are using. When used in fading acne scars, it has a peeling effect wherein the topmost layer of the skin peels off. Healthy skin could then replace the old, peeled skin hence parts of the acne scars will be peeled off as well. The more you peel, the more your scars will be made less visible. Peeling also improves the production of collagen and elastin within the skin to help smooth your scars out from below.

It would be best to visit a skin care expert before you purchase and apply chemical peels especially if you have severe acne. Through a consultation, the skin care expert may assess whether a chemical peel is appropriate for you or that you have to look for other acne removal application or procedure. There are many factors to consider in treating scars, some of which are skin color and level of scarring. Other factors like the oiliness of your skin will also have to be considered.

The chemical peel that you have to use will depend on the type and severity of scarring. There are three common types of chemical peels commonly used: hydroxy acid, salicylic acid and phenol and trichloroacetic acid.

Alpha hydroxy glycolic peels and beta hydroxy acids are among the mildest available. As such, they are highly advised for people with light to mild acne scarring. While the person will require no healing time, he or she may experience redness and irritation. For the scars to be removed completely over time, the person must apply hydroxy acid every 4 to 6 weeks for best results.

Salicylic acid is a relatively mild peel. Salicylic acid will work best on people with mild to moderate scarring. There will be a short period of recovery and usually no more than minor side effects as well.
Deep Phenol and higher strength trichloroacetic acid or TCA solutions are also used in treating severe acne scarring. These solutions are stronger and can penetrate deeper into the skin. Deep peels should only be performed by professionals since the application and healing process is more complicated. The person will need longer recovery period. Nonetheless, the outcome in the end will be great.

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How Laser Therapy Can Treat Your Acne

Acne is those painful, red lesions that appear on your skin usually at the worst possible moment. Acne is formed due to blocked oil glands in the skin that become inflamed and the gland or hair follicle ruptures. There are a lot of treatments available for acne, OTC, prescriptions, creams, and medications, oral and topical. For the many who see results, there are plenty who see inadequate results and are still struggling with acne. However, those people may be in luck, because a new acne treatment is available, laser therapy for acne. Although laser and light based acne treatments have been around for over 10 years, it has just begun to gain popularity. That's because it's faster, safer, and has no side effects.

Laser acne treatments, as the title already states, uses laser therapy to prevent, control and cure acne. Laser acne removal is safe and effective, which is something not all topical and oral prescription acne treatments can say. Acne laser therapy can be used to treat mild to moderate inflammatory acne vulgaris and prevent everyday pimples, zits, papules and pustules. It's less effective on non-inflammatory acne such as whiteheads, blackheads, cysts and nodules.

Laser acne therapy works in two different ways. The laser therapy heats up the tissue surrounding the sebaceous glands, which excites compounds, which live inside acne bacteria. When these compounds become excited they damage the bacterial wall effectively killing the bacteria within the glands. Secondly the laser shrinks the sebaceous gland, making it smaller so it cannot produce as much oil. This highly effective approach makes laser acne treatment on of the best acne removal systems.
The kinds of laser used for acne treatment include blue-light, infrared, diode, pulsed dye, KTP, fractional, pulsed light and heat energy, Isolaz, photodynamic treatment (PDT), and CO2. In addition to the laser treatment, some doctors will apply an ALA solution to the skin prior to treatment. This makes the skin more sensitive to the light. The most common laser acne treatment is blue-light therapy. Photodynamic treatment is the laser therapy used in severe acne cases. The CO2 laser is used for deep acne scars and lesions and is more invasive than other acne laser treatment.

Laser therapy for acne is preformed in a doctor's office. Your skin will be cleansed and a topical anesthetic may be applied to the skin for up to 30 minutes then removed. Both the patient and doctor will ear protective eyewear, to protect them from the laser light. The laser will then be passed over the affected areas of skin. A treatment can take a few minutes or up to an hour depending upon the size of the affected area. Several treatments maybe necessary depending upon the severity of ones condition. Some people may experience slight discomfort during treatment, however the topical anesthetic and cooling technology incorporated into the laser therapy help to diminish pain. There is no downtime after acne laser therapy except with PDT treatment where one can experience redness for 2-4 days then peeling. Avoid direct sun exposure for 48 hours after laser acne therapy. Follow your doctor's recommendation about follow up treatment and skin care. Normal recommendation is 3 treatments about 1 month apart, however additional treatment more frequently may be suggested.

Laser treatment to cure acne can cost anywhere from $300 to $500 with PDT averaging $1500 to $3000 and CO2 $4000 and up. Most people use laser acne treatment as a last resort after they have tried all other acne treatment with no results. Although laser acne treatment seems steep it's a small price to pay when OTC and prescription medications don't work. Plus laser and light therapies don't have the added side effects. Laser acne treatment may be exactly what you need to get rid of your acne and acne scars for good.

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Psoriasis Baths

While most people take bathing for granted, if you are a newly diagnosed patient with psoriasis, your doctor probably spent some time with you discussing Psoriasis Baths. Since proper skin care is at the top of the list of importance for psoriasis patients, it would behoove you to learn all about it, should you come down with this disorder. Proper bathing can help mitigate the pain and discomfort caused by psoriasis, so you want to be certain to get this right.

Hot water should be avoided as well as lengthy showers or baths. Lukewarm water is the order of the day as is trying not to spend too much time actually bathing. Some people do not need to bathe daily... only you can tell. If you can get away without a daily bath, this can work in your favor as too much washing can dry out the skin. Once you do bathe, pat yourself dry right away and be sure to follow-up with a fragrance free lotion to lock in the moisture.

Think about adding some lubricating oils to the bath water such as mineral oil or olive oil. The oils will soothe the skin and help with the inflammation. Avoid any bath oils that contain perfumes, commonly found in department stores as these chemical laden products do not generally afford any healing value. One chemical that you might add would be epsom salt as this can be very beneficial for soothing and removing some of the scaly areas commonly found with plaque psoriasis.

Speaking of lubricants, you want to strike a balance of just the right amount as this single psoriasis treatment can be your best ally. As you are probably aware, dry skin leads to itching and itching can lead to a flare up or even worse... broken skin. If you break or tear the skin, you could have an even bigger problem as you will now become susceptible to infection. Once that happens, you fall behind on maintaining the integrity of the skin... something you never want to do.

You might even consider using an additive to the bath water like colloidal oatmeal. This is very soothing to the skin and also helps to moisten the affected areas. When you exit the bath, towel off gently without any harsh rubbing strokes. Don't hesitate to leave a little bit of water on the skin which will then be locked in with the lotions or creams you need to use to finish your bath. This final hydration process should hopefully reward you with long itch free periods.

Certainly you have read that drinking 8 glasses of water per day is essential for good hydration. This is especially true as a psoriasis treatment as proper fluid intake is important to keeping your skin hydrated as well as the rest of your body and organs. People don't usually refer to the skin as an organ but the truth of the matter is that your skin is the largest organ in your body!

To sum up, psoriasis baths are a necessary and essential part of life. As a psoriasis treatment, you need to make them work in your favor by controlling the temperature and the time spent bathing. Doing so can help moisten the skin and mitigate some of the pain and discomfort associated with Psoriasis.

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Understanding The Importance Of Hair Thinning Scissors To Increase Your Shine

If you are concerned about your look then surely you must take good care of your hair. When it comes to deciding the looks and beauty of a person hair plays a very important part in it. The right hair style can compliment your looks and augment the positive aspects of your face and hide the negative ones. One of the easiest ways to make sure that you achieve your desired look is to visit a hair stylist and get the latest hair cut. One of the most commonly used tools to give you the best look is hair shears. These hair trimming shears are the latest fashion boosters these days. They are not only helping to get the desired look but some are also keeping a pair of this hair thinning scissors at home.

Hair trimming scissors have different uses, they are not just meant to cut hair and give you a good look. A lot of people invest in these shears and keep a pair at home as it also helps to keep the volume of hair in check. Hair trimming shears helps to keep control over the growth of hair, maintain curls, and blend in layered hair and even out styles which have been grown out. Having a pair of these always helps. So whether you are a professional hair stylist or a home user you can always have hair trimming shears with you but before you buy them there are certain considerations that you should make. The first thing that you should consider is the material the scissors are made from. It is recommended that you always opt for high quality Japanese steel scissors which are forged in a two piece construction set. Forged Japanese steel hair thinning scissors guarantee quality, balance, precision and durability. One of the well known brands in this area is Saki Katana scissors; these scissors are good example of quality and style. The extra long crane handle provides additional support and comfort, whereas the high quality Japanese blades promises jitter free smooth hair cutting.

Hair thinning scissors can be used to achieve a variety of looks, they are generally used to blend layers and remove bulk. At first glance it may look simple but if you do not have prior knowledge it is best that you do not try it out yourself. One of the biggest mistakes that people make when using them is overuse which ultimately results in stringy hairstyles or uneven looking hair because of the presence of short hair which seem to push upwards. If you want to achieve a chunky look then you should buy scissors that are serrated. Serrated scissors will help you to cut your hair with ease and give you the desired look without much fuss.
People who have thick and unmanageable hair will understand that thinning scissors are their best friend as they not only help to manage unruly hair but also give the desired look. Using thinning hair scissors is also easy but you have to be careful initially. Once you get the hang of it you can use it the way you want to.

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Eight Rules for Applying for Individual Health Insurance

Frustrated at applying for individual health insurance? Well, you are not alone. As a health insurance agent with over 30 years of experience, I can tell you that applications have only gotten longer over the years. A lot longer. The interesting thing is this though, that getting accepted for individual and family health insurance has actually gotten easier. Many conditions that used to result in a decline are now either approved at the standard rate or with a surcharge, or risk-adjusted rate.

The other factor is in the way questions are asked. For example, the introduction to the health history section of an application used to say, "Have you ever seen a health care provider, had treatment for any of the following conditions", etc. The problem was with the word "ever." Ever means back to birth. Well, who can remember every ailment they had so many years ago? This caused not only a lot of stress for people applying for individual and family health insurance it caused a lot of extra work for underwriters too.
That changed when the insurers stopped using that line as their lead-in. Instead they started confining their questions to specific time frames depending on the condition, with statements like, "Within the past five (or two, or ten etc.) years, have you had... " This was a huge step forward, and dramatically improved the approval rate for individual health insurance applicants. This leads to my first rule:

Rule #1: Read each question carefully. If you had a strained back 6 years ago and the question asks if you had treatment on your back within the last 5 years, your answer is no. If you are not sure when you strained your back, call your doctor's office first and ask them when your visit was. Undoing an incorrect answer after an application has been submitted is far harder than providing the correct information in the first place. And it delays the underwriting process.


Rule #2: Never self-diagnose a past health condition. If you and the doctor discussed the possibility of arthritis but you can't remember if he or she said you actually suffer from it, call their office and ask. You have the right to ask about anything in your medical records, so do not hesitate to ask.

Rule #3: Make sure you have all of the current contact information about your medical providers, like their address, phone and fax numbers. This is very helpful to the underwriters so that they don't waste time searching for the information themselves.


Rule #4: Expect a phone call from the insurer. All health insurers these days prefer to call and speak directly with you. This is faster and cheaper than requesting information from your doctors. It's also a good idea to keep a copy of your application handy so that when they call you'll have what you wrote down with you. They want to confirm your answers and clarify anything that may affect their underwriting decision. Be straightforward but do not volunteer extraneous details that could result in more questions from them.

Rule #5: If you take any kind of prescription medication, make sure you know when it was prescribed, the strength, dosage, and frequency with which you take it. If you take a generic form of a drug, be sure to indicate that. Insurance companies would prefer that you are taking generics, as they are far less expensive and you are far more likely to get a better underwriting outcome.

Rule #6: If using a paper application, be sure to sign in all the places required. This is very important, because the company will mail the entire application back to you if you are missing even one signature. This can be very aggravating, and delay the approval process.

Rule #7: If you apply for individual health insurance online, it's always a good idea to have all your medical history information at your fingertips before you log on to the application site. Many online application programs have a timeout feature, so it you are off looking for details and it takes more than 5 minutes, some will end the session due to inactivity.

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How To Compare Private Health Insurance To Get The Best Rate

You don't want to take any kind of risks with your family's health care, so finding the best quality health insurance plan and the best price is important. The question is where can you get low-cost health care coverage with a reputable provider?

Decide Which Kind Of Health Care Insurance You Need

The first step in finding the best medical insurance quote is to decide which kind of insurance plan you need. Numerous choices are out there, including:
- Major Medical Plans, which protect you in the event of accidents as well as serious illnesses, but permit you to handle everyday healthcare fees yourself. These are generally the lowest priced health care plans. They cover your hospital stays when you are ill or injured, but you are responsible for doctor visits and prescription drugs.
- Managed care plans including PPOs (Preferred Provider Organizations) and HMOs (Health Maintenance Organizations) in which you trade some flexibility and choice for a lower rate. They are the cheapest all-inclusive health care plans, covering your hospital expenses, visits to the doctor, as well as prescription medications. But the only health care professionals you are able to see are the ones in your HMO or PPO network.
- Medical Savings Account Plans - These plans allow you to place money in a tax-exempt savings account to use for medical needs. These plans are for people who are self employed or for small businesses with fewer than 50 employees.
- Fee-For-Service Plans, also known as Indemnity Plans, cover your medical costs after you pay your insurance deductible. These plans pay for your prescription medications, your visits to the doctor, as well as your hospital bills, plus they let you choose your own medical doctor. Since they're the most flexible of the health care plans they're also the costliest.

Which Plan Is Best

If you're young and in good health, a relatively inexpensive Major Medical Plan could be your best option. An HMO or PPO could be your best choice if you're on a financial budget and will need, or think you might need, heath care treatment. And if money is no object, a traditional Indemnity plan could be the ideal plan for you.

Where To Get The Cheapest Price Quote

Because prices can differ by several hundred dollars from one provider to another, obtaining a quote through your neighborhood agent is not an option if you want to receive the best rate. To ensure you get the best rate, you'll need insurance quotes from a number of companies.
Happily, there are insurance comparison sites which make obtaining and comparing insurance quotes from many different companies a snap.
All you need to do is visit the comparison site and fill in an easy questionnaire with details about yourself and your insurance needs. After you submit your questionnaire, you'll receive insurance quotes that you'll be able to compare from a number of top insurance providers.

Conclusion

Finding cheap health insurance coverage through a top provider is not really all that hard. All it takes is a little time to figure out which kind of insurance plan will fit your needs, then spend a few minutes at an insurance comparison site to get the lowest priced insurance plan with a top company. It's fast, it's easy, and it's free.

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Tips to Be Successfully Compliant With HIPAA

Most healthcare organizations know what HIPAA requirements are. However, considering recent regulatory and enforcement changes brings to the importance to be successfully compliant. Today, we will present ways that will ensure that a healthcare organization's preparation for compliance with HIPAA is proper and effective.

Assign a Compliance Officer

If your organization has been categorized as a covered entity, you will need to designate a compliance officer to make sure that your policies and procedures are in compliance with those required by HIPAA. Your Compliance Officer must be completely aware of what is expected of the role. Overall, they play an essential part in deciding what regulations the covered entity should follow and have to be prepared to answer questions that may be asked by the OCR about HIPAA compliance. Also, the Compliance Officer must keep you updated with the new regulations rules that are created because the healthcare organization may be required to adopt them.

Adopt Appropriate Policies and Procedures

One of the main advices to consider when being HIPAA compliant is to establish policies and procedures that restrict the physical access to electronic information systems. Covered entities must provide policies for examining activities in information programs that contain ePHI and especially when transmitting electronically records. Therefore, records of the system activity such as access reports and audit logs have to be reviewed regularly as well as reports, monitoring and violation logging must be documented. It is essential for the covered entity to terminate electronic sessions and to provide encrypting of ePHI.

Train Employees on HIPAA Compliance

Most covered entities have been offering HIPAA rules training to employees for some years. Nevertheless, being aware of recent regulations and enforcement alterations, we may conclude that it is important to ensure organization's HIPAA training is up to date. According to the HIPAA rules, all covered entities are required to deliver training to its employees in order to make sure that operational activities are carried out in compliance with HIPAA. Furthermore, workforce that is not properly educated on HIPAA compliance can cause a data breach, which will most probably bring to incorrigible damage to any organization's reputation.

Define a Contingency Plan

Another important precaution for successful compliance with HIPAA is to define a proper Contingency plan. It should include policies and procedures for reacting to an emergency or other event that causes damages to the systems, containing ePHI. The specifications of the Contingency plan comprise data backup plan, disaster recovery plan, emergency mode operation plan, testing and revision procedures and data analysis. Specifically, the backup plan needs to be tested repeatedly to ensure it is properly working.

Implement Security Software

Healthcare organizations are recommended to install appropriate security software in order to reduce the risk of data violations and to ensure data security and automate regulatory HIPAA compliance. Therefore, most covered entities look for options that will solve security configuration management and will provide continuous monitoring to detect incident problems. It is extremely beneficial for them to use software that monitors and records access and all user activities in information systems, containing ePHI.
There are a lot more tips to help you meet HIPAA compliance requirements. That is only a brief summary of many of the major points. If you consider you are a covered entity, you really need to keep updates with recent regulations as they apply to your specific organization.

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Secrets Of Mineral Makeup

It's an open secret that women love makeup and there is nothing wrong in it, after all makeup makes one look beautiful. But there are certain makeup and cosmetics that harm the skin. So even though they may make you look beautiful but in the long run they are actually damaging your skin and taking away your natural beauty. Most women don't realize this until skin problems like red spots, blemishes, rashes and wrinkles at an early age shows up. The skin on our face has tiny pores and makeup clogs them. Continuous blockage of these pores slowly destroys the skin cells and the skin starts losing its natural beauty. So if you like to wear makeup then make sure you are using the right makeup consisting of natural ingredients.

One such type of makeup is mineral makeup. It is a cosmetic that contains only natural products; hence it is devoid of any harsh chemicals and gentle on the skin. It does not contain any artificial perfumes, dyes or chemicals. Nowadays many women are turning to natural makeup creams and lotions as they are realizing the harmful effects of using too much chemical based creams and lotions. The term mineral makeup was first coined in 1970 and it was a time when women favored used natural ingredients. Later in 1998 cosmetic companies came to understand the many benefits of natural makeup and it found its way in the mainstream cosmetic industry. It is called mineral cosmetics because all the ingredients are extracted from the earth in form of minerals. Later on these minerals are crushed, sterilized and processed and creams and lotions are made out of them. Mineral cosmetic is nowadays sold in different forms in the market; it is available in the form of foundation, blush, lipstick or eye shadow. This makeup usually is made out of a combination of naturally occurring minerals such as micronized minerals, titanium dioxide and zinc oxide. Traces of iron and clay are also found in this type of makeup. Due to the complete lack of dyes, perfumes and harmful chemicals it does not harm the skin and doesn't cause any inflammation or wrinkles.

Another top reason for the wide acceptance of mineral cosmetics is the look they give. Unlike chemical based makeups, natural mineral based makeup leaves the skin soft and supple and imparts a natural glow. Moreover it is not heavy and feels like you are not wearing any makeup at all. Another big advantage of it is that you don't have to shop according to skin type; mineral based cosmetic is suited for all skin types. It doesn't clog the pores on the skin and allows the skin to breathe.

Mineral Makeup is also easy to apply when compared to other liquid cosmetics. All you need to do is simply apply is to the face and it's done. The clay in the makeup absorbs the oil secreted and leaves a smooth texture on the skin. Nowadays mineral cosmetics are also available with natural SPF to protect your skin from UVB and UVA rays.

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How To Eliminate Stress From Our Life

Stress is becoming one of the most common health concerns these days mainly due to the type of lifestyle people have adopted which gives them very little time for themselves. Being regularly stressed out can easily lead to falling prey to many diseases which could be both physical and psychological. In this article we are going to discuss about some of the things one can do to avoid stress and lead a happy and healthy life throughout.

Breath Control

Our breathing plays a very vital and important role in calming down our nerves and making us feel better. One of the effective ways to counter stress response is to count the length of time of exhale and inhale and gradually increasing the exhale timing. If it takes you four seconds to inhale try to exhale slowly through 8 seconds. Generally taking 10 such breaths will help a great deal in calming down your mind and body.

Sing To Relax

If you find it difficult to sit quite and count your deep breaths then another alternative to relaxation is to sing which produces an almost similar effect and promotes a feeling of soothness and enhanced mood. It is because when we are singing we naturally lengthen or exhaling and inhaling process. The best thing about this method is that it can be done in any place like while driving, in the bathroom and anywhere you like and feel comfortable.

Water Intake

You would be most probably unaware of the fact then when our hydration levels drop by just 2% our ability to perform simple maths and take normal decisions starts to get affected negatively. A well hydrated body has a better ability to take right decisions. So whenever you feel the need have as much water as you like.
Bring Your Mind Back
This is also an effective way to relieve stress. Close your eyes and concentrate on what is happening inside your body. Feel the sensations bring your mind from outside world to inside your own body. Doing this will help you concentrate better and make you forget all your worries for a little while and make you rejuvenated.

Humor

We all know how refreshing humor is for our mind and body. Having a good laugh is the best remedy to beat stress and depression. Keep in touch with your friends and share with them all the good times. Learn to laugh at your problems, it is the best way to tackle them positively. When we have a positive attitude towards things we normally win over all situations.

So the basic message is to slow down and take time out for yourself because you came into this world to enjoy your life which is a beautiful gift of god so stop worrying and start living from this very moment itself.

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Depression: A Silent Battle and Help for Men

Male depression is not an easy subject to get men to talk about. With the need to feel strong and invincible, most men consider any sort of emotional or psychological problem to be a threat to their masculine
self-images. Most men avoid talking about depression and would rather hide it from their families, friends, and work colleagues. Yet, male depression is a major problem among American men. About 17% of the U.S. population has some identifiable symptoms of depression within their lifetimes. Although the research shows that depression is more common in women, this is being challenged in many ways, because of the difficulty that men have with identifying and reporting symptoms of depression to their healthcare providers.
Depression is classified as a psychiatric condition that can be very debilitating.

Often people think of depression as being sad, but this is a misunderstanding. Although some depressed individuals may have feelings of sadness, being sad does not mean that one is depressed. Depression is a condition that creates a disturbance in mental, emotional, and even physical functioning. The feelings associated with depression can be severe enough to interfere with work performance and personal relationships. Depression can also negatively impact self-esteem, stem from a lack of confidence, and create chronic negative emotions that influence a pessimistic outlook on life. Men who suffer with depression often report feelings of hopelessness or helplessness about how and where their lives are going.

Symptoms of male depression may look more like behavioral problems such as: aggression, alcohol or substance abuse, chronic anger, and rage. Some men withdraw and become isolated while other men may need to be a part of the party crowd all the time. A lot of men become driven at work, workaholics, and spend a lot of time focused on work-related success. Typically, depressed men do what is called "mood altering" by focusing on emotional and pain avoidant behaviors and activities. They often try not to think about their problems, stuff their emotions, or self-medicate with substances or risk taking activities in order to "not feel bad." Unchecked and untreated depression can lead to serious problems and addictions. The statistics place depression as a number one reason contributing to suicide numbers among men.

Therapy along with appropriate psychopharmacology has been suggested for treating chronic depression. Research suggests that males who seek medical and therapeutic treatment in tandem do better than men who just seek either medical treatment or psychotherapy exclusively. Medications as prescribed by a psychiatrist and taken in accordance to the doctor's orders work on the brain chemistry related to depression while psychotherapy treatments work on habitual thought patterns that may trigger depressive states of mind fueled by personal self-image problems, feelings of inadequacy, low self-esteem, a lack of confidence, etc. A metaphor for this may be like tying your shoes together and tripping out the door. The medication may help to improve your mental state, but therapy works on the thought habits that lead to tying your shoes together and tripping. For men seeking help, it's important to do a few things:

1. Consult with your primary care physician and discuss your depression. Ask your doctor about medications and to recommend a psychiatrist near you.
2. Talk to somebody that you trust will keep your concerns confidential.
3. Put off drinking and illicit drug use and seek professional help.
4. Stay connected to family and friends. Resist being isolated for too long.
5. Don't put off seeking help. Depression can get worse if untreated.

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How to Reduce Self Doubt

When you're not confident, you can find yourself agreeing to things you never dreamt you would, or to avoid and pass up opportunities that you previously believed would be a dream come true.

Self doubt reflects an inner belief that you are not worthy or good enough at something. On a conscious level you are likely to believe you are worthy, however, self doubt is more subconscious - coming to the surface when you are under stress. For instance, due to social comparison many mothers doubt their skills as a mother whenever they (or their children) are not acting as perfectly as they believe they should be. As a parent, you do your best to provide love, support, understanding, security and fun. However, the stressors of life often get in the way of making this possible. As a result, every time you have to do something that takes you away from your picture of how the perfect mother should behave, you are likely to beat yourself up over it and further feed the self doubt.

In order to reduce self doubt you need to change your internal beliefs. This means ingraining in your mind that you are good enough, you are trying your best and you deserve good things in your life. These beliefs need some effort to ingrain because you are often fighting against years of self doubt and strongly held negative self beliefs. Whilst these beliefs tend to hold you back, they do so in order to protect you from getting hurt. Thus, a life coach who uses techniques such as NLP or hypnotherapy can really help to clear out these old beliefs (on a subconscious level) and instill more positive - useful beliefs in their place.

Almost everyone experiences self doubt in one area of their life from time to time. It's the product of upbringing and ongoing reinforcement. Therefore, it's a learned behavioral response, which can be re-trained. Having a high self belief is the cornerstone of life success, so reducing self doubt is critical to overall happiness in life. It is an issue that many people struggle with and can cause a great deal of frustration.
Often you'll find yourself working so hard to achieve a desired goal, only to self sabotage your success. When self doubt kicks in you'll convince yourself you're not good enough, smart enough, attractive enough, rich enough, or even lucky enough - whenever you're faced with a roadblock. You will also tend to interpret roadblocks as a reflection of your poor self worth, rather than life's inevitable challenges you must face in order to grow as a human being.

Each new day gives you an opportunity to start again and build on your self worth. Every step you take towards self worth, reduces your self doubt and brings you closer to happiness and success.

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Fall, Winter, and Depression - Tips for Preventing SAD (Seasonal Affective Disorder)

If you're finding yourself depressed, blue or sad during fall and winter-- know that you're not alone! The effect the seasons of fall and winter have on human beings is well-documented. There is even a "disorder" coined for it, referred to as SAD, or Seasonal Affective Disorder. Lack of sunlight has been one of the primary focal points in treating SAD, but there is much more to it. The reason for the focus on sunlight is obvious for many reasons, and it's been used as a marketing approach for anti-depressant pharmaceuticals, sun lamps, vitamin D supplements, and travel. Many say marketing in reflection of SAD is the primary reason for so many holidays being in the seasons of fall and winter. We need a "pick me up", and many businesses are happy to offer a plethora of options. Everything from toys and clothing sales, to happy hour specials and free anti-depressant samples.

I have historically struggled with "SAD" myself over many years, although I have not found vitamin D, anti-depressant pharmaceuticals, sun lamps, and especially not a shopping spree to be particularly effective in the past. Travel is not always an ideal option for many of our busy lives, either. "Alright honey--we're blowing off our jobs and our savings for a trip to Hawaii!" I decided to tackle SAD recently when I found it affecting my daily life, and the marketed solutions not yielding any lasting results. I am normally very upbeat, optimistic, and enthusiastic. Everything was going well in my life situation, and yet I found myself feeling down and blue as fall came into full-swing. How frustrating!

There certainly is a relation between sunlight, vitamin D, and our mental health, but then it would seem everyone should move closer to the equator to remain positively charged, wouldn't you say? Believe it or not, this was the original solution I proposed to myself when I found the seasons of winter and fall repeatedly handing me feelings of sadness on a platter. Look out San Diego, here I come! The actual results of my tackling SAD surprised me.

Tips

I conducted a series of tests and researches, carefully observed the most effective solutions, and narrowed it down to the two most affective tips. The first question I asked myself was "Why do I find people out for walks at 6am when it's 30 degrees outside!?" This brings us to tip number one.

1) Go for walks!
Firstly, when the weather is less than vibrant, we tend to avoid going for walks or being otherwise active outside. It's true that for most, including the writer of this article, that it is initially difficult to want to leave the shelter of our warm homes. I found myself looking outside and thinking "Well, I'll wait to see if the Sun comes out or it warms up." Gradually, the Sun stopped coming out altogether, the temperature stayed low, and my mood began to drop as I missed my daily walks. I thought, due to clever marketing, it was the sunshine I was missing. I tried vitamin D, anti-depressants and sunlamps without much success.

The truth revealed itself when I resumed my twice daily walking routine, regardless of weather. After the very first walk, my mood significantly improved. I've researched many studies, been advised by psychologists, and listened to lectures, including at the world's largest nutrition school, which have suggested the importance of walking in nature for mental and physical wellness. I started years ago, and never paid it much mind. I figured I was happy because of other reasons, like broccoli (we'll get to that soon). Well, I can now say the trying seasons of fall and winter have a way of showing us the truth.

Just bundle up, maybe put your favorite tunes in your ears, and get out there! It will be worth it, and you can reward yourself with a nice warm shower or bath when you return! Aim to go for at least 20 minutes, and 5 times a week. You'll find the benefits showing after the first walk. Having a walking buddy to help keep you accountable is great, but don't discount the value of solo walks!

2) Eat wholesome, warming meals!
Many reach for comfort foods during the holidays, most of which are processed/fast-food or heavy in animal meat. I know I did this in the past. In addition, at the end of the night, or perhaps even earlier, I would find myself and friends reaching for a glass or two of wine. I would consume this kind of food and drink, and initially find myself feeling better and definitely warmer. Less than an hour later, and I found myself worse off than before. Once I resumed eating warmed or hot versions of a mostly plant-based diet, I found a massive and lasting boost in mood and cognitive performance. Green leafy vegetables are loaded with essential nutrition for the human body, which of course includes our mental processes as the brain/mind is interconnected with the body.

Are foods really that powerful?
We are discovering that scientifically, green leafy vegetables like kale, mustard greens, and even broccoli, are more complete and complex "drugs" than the best pharmaceuticals on the market--even when it comes to depression and anxiety! Everyone is different in what works best for them. I personally have never found a more effective anti-depressant than broccoli! It's true! I've tried every major anti-depressant in my past, and yet broccoli wins out! I noticed when anyone I ate broccoli around would comment about 30 minutes later "Why are you so happy?!"

Animal protein is important, too. Some need more than others, and it's important to pay attention to this and how it affects your body. I personally find I and most of my clients need about a fistful in a day, usually in the form of free-range eggs or chicken. We are all different, so experiment and have fun doing it! Pay special attention to how foods affect your mood and digestion.

As Hippocrates, the father of modern medicine said "Let food be thy medicine, and medicine be thy food."

Summary
In summary, it's all about not letting appearances fool us. It may look outside like there is no reason to leave our home. Anti-depressants, alcohol, processed/fast-foods and other drugs might seem an attractive way to circumvent the laws of our evolution. However, when you get down to it, we're still essentially the same human beings we were 2,000 years ago. Just because our sciences have evolved, doesn't mean our biology has done the same. We need communion with nature, in the form of natural foods, nature walks, and incorporating as much natural processes we can into our daily life.

You might find yourself needing support, and most of us do! Take a few deep breaths, and stay positive! YOU CAN DO THIS!

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7 Reasons Why Eyebrows Are an Important Part of Any Beauty Routine

Sure, we all stray here and there, letting eyebrows pop up where they shouldn't. As we get older, it tends to happen more often since hair starts growing everywhere it's not wanted. Of course, everyone gets tired of waxing and plucking, and there's always that temptation to just let your eyebrows go natural, but you shouldn't. However much work it is, it's vital to keep eyebrows shaped and groomed. Following are seven reasons to keep plucking away:

1. Eyebrows play a huge role in your overall look. In fact, the shape, color and thickness of your brows can change the way your face looks. Too-thick eyebrows can make your eyes look small, scrunched. Too-thin eyebrows can lend your face a forever surprised expression. No amount of skincare, makeup or wardrobe changes can change your look as much as your eyebrows, making them a basic essential for any beauty routine.


2. Brows frame your eyes, making them pop or making them fade into the background. The shape and thickness of your bows play a huge role in how noticeable your eyes are. You could have beautiful eyes, but no one's going to see them if they're too busy looking at your bushy brows.


3. Properly shaped eyebrows make it look like you've put your face on even if you haven't. If you maintain your brows, plucking stray hairs as they come in, you will always put your best face forward regardless of whether or not you wear makeup. Good skin, shaped brows and a little lip gloss is all it takes to look sensational.


4. Improperly plucked brows can also detract from your beauty. Sparse, misshapen or too-short brows can make a super model look bad. If you think it doesn't matter how you shape, trim or groom, you're mistaken. If you can't do it properly at home, leave your brows to the pros.


5. Einstein got by with his hair sticking out everywhere, but that doesn't mean it's a good look for your brows. Spiky brows will not make you look smarter. By simply brushing your eyebrows and applying a brow-grooming product, you can change your look from frazzled to dazzling.


6. Eyes are the gateway to the soul, and they are also the first thing people notice about you. With all that gazing and attention pointed straight at your eyes and brows, who wouldn't want to make them look their best?


7. If you incorporate eyebrow maintenance into your everyday beauty routine, it will only take a couple of minutes each day to make your brows beautiful. There's good news too. The more you pluck, the less likely hair will grow back, which means that you're making future eyebrow maintenance easier with each pluck.

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Better Approaches To Cut Cholesterol

You know your cholesterol levels? Chances are those important counts are not the tip of your tongue.
That kind of ignorance can be dangerous, however. High cholesterol, which affects million of adults, is a top risk factor for heart disease. One of the leading killers of men-and women
And it is not only older men and women who should be concerned. It is myth that cholesterol is always low before age 45.

Now for the good news: Doctors are discovering better approaches to conquering cholesterol. These findings can help you set your unhealthy numbers right-fast.

Take HDL Regularly:
Monounsaturated fats, which are found in some nuts, as well as in olive and canola oils, lower “bad” cholesterol LDL (low density lipoproteins) when they are substituted for saturated fats. What’s more, they do not bring down HDL (high density lipoproteins), the “good” cholesterol.
If just less than half the saturated fat in a woman’s diet is placed with carbohydrates, heart disease risk goes down about 15%. But if that saturated fat is replaced with monounsaturated fat, the risk drop 35%.
Replace butter with olive oil, use skim milk instead of whole and try low-fat cuts of meat.
People with elevated cholesterol, an inherited lipid disorder (high cholesterol at a very young age) and those with heart disease should limit eggs to two per week.

Put Away Bad Cholesterol:
Get no more than 30% of calorie from fat. Yet reducing your intake of saturated fat continues to be the single most important step in lowering cholesterol. More than any at other food component, saturated fat, found mainly in meat and dairy products, stimulates the liver to produce artery clogging LDL. A smart diet would allow 20 grams a day of “bad” fat for healthy people.

Keep The Level Of Thyroid In Control:
Hypothyroidism is surprisingly common, especially in women. Left untreated, the condition can raise cholesterol levels significantly. Symptoms are subtle: tiredness, increased sensitivity to cold, hair loss, weight gain, joint stiffness and depression.

Control Your Weight:
In any group of people, the fattest will have HDL. Level 10 to 15% lower than the leanest.

Be Active:
Raising HDL by diet alone is tricky but the combination of exercise and strategic eating gets them up. Exercise also lowers triglycerides, the other blood fat linked to heart disease.

Avoid Daily Alcoholic Drink:
Though a daily alcoholic drink of any kind can rise HDL five to 10%, only red wine is loaded with antioxidant flavonoids that my discourage LDL from clogging arteries. Dark beer, nonalcoholic red wine and purple grape juice also has flavonoids, but in smaller amounts

Eat More Soluble Fiber:
Abundant in oat bran, rice bran, beans, peas, barley, citrus fruit, straw berries, carrots and apples, this fiber brings down LDL without lowering HDL. Some cereals are fortified with psyllium, a concentrated source of soluble fiber also found in laxatives. People with high cholesterol who regularly have 12 grams of psyllium a day can lower total cholesterol about 5%

Omega-3 Fatty Acids:
Found in salmon, mackerel and other fish, this fat can lower triglycerides. And since fish is low in saturated fat, it is a great way to cut total cholesterol and LDL too. Eat 85 to 110 grams several times a week.

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Breakthrough Chemo Bath Treatment For Liver Cancer

A treatment that isolates the blood supply to a cancerous liver while the organ receives a "chemo bath" has been used for the first time in the UK. The procedure saturates the liver with high doses of chemotherapy without affecting the rest of the body.

This week, various media have reported how Brian Stedman, a consultant interventional radiologist at Southampton General Hospital, used the procedure, known as Chemosaturation with Percutaneous Hepatic Perfusion (CS-PHP), on two patients whose cancer had spread to the liver.

The method has already been used in the US, Germany, Italy, Ireland and France.

A study published earlier this year by researchers at the Moffitt Cancer Center in Tampa, Florida in the US, shows that patients who received the landmark procedure survived 5 times longer than patients who received the best alternative care.

A number of cancers spread to the liver from a primary tumor, among these is melanoma of the eye. Once the cancer reaches the liver, there is no effective treatment and survival is usually no more than four months, with one in ten patients living for a year.

The US study found the new treatment significantly extends the time these melanoma patients can live without the disease progressing.

The chemo drug is infused directly into the liver via catheter into the artery. Blood in the veins leading out of the liver is then captured and filtered through a specially designed, double-balloon catheter to filter out the drug before the cleaned blood is returned to the body.

The approach allows the drug to be delivered, at a higher dosage than usual, directly to the liver and target the cancer tumor there, but in a minimally invasive manner.

Stedman, who is the clinical lead for pancreatic and hepatobiliary cancer at Southampton, with a special interest in minimally invasive tumor treatment, told the press:

''To cut off an organ from the body for 60 minutes, soak it in a high dose of drug and then filter the blood almost completely clean before returning is truly groundbreaking."

He explained that under traditional treatments, the outlook for patients whose cancer had spread to the liver is poor because standard chemotherapy is limited by the unwanted damage it does to the rest of the body.

Stedman says the new technique could go on to treat other cancers, including those of the colon and breast.

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High Blood Pressure Ages The Brain

New research led by the University of California (UC) Davis found accelerated brain aging among young middle-aged people with high blood pressure, and even among those whose blood pressure would not be considered high enough to warrant clinical intervention. The researchers say their findings emphasize the need for "early and optimum control of blood pressure".

Reporting in The Lancet's 2 November online issue, senior author Charles DeCarli, professor of neurology and director of the Alzheimer's Disease Center at UC Davis, and colleagues, describe how they found evidence of structural damage in white matter and volume of gray matter in the brains of hypertensive and prehypertensive people in their 30s and 40s that suggests vascular brain injury "develops insidiously over the lifetime with discernible effects".

The study is thought to be the first to show structural damage to the brains of people in young middle age as a result of high blood pressure. Such damage has been linked with cognitive decline in older people.

DeCarli says in a statement:

"The message here is really clear: people can influence their late-life brain health by knowing and treating their blood pressure at a young age, when you wouldn't necessarily be thinking about it."

"The people in our study were cognitively normal, so a lack of symptoms doesn't mean anything."

High Blood Pressure and Cognitive Decline

Normal blood pressure is up to 120/80 ("one twenty over eighty": the first number being the systolic pressure, when the heart is contracting, and the second being the diastolic pressure, when the heart is resting). Prehypertension lies in the range 120-139/80-89, while blood pressures above 140/90 are classed as high (hypertension).

High blood pressure is linked to a 62% higher risk of cerebrovascular disease such as ischemic stroke, and a 49% higher risk of cardiovascular disease. It is the single greatest risk factor for premature death in the US, where it affects some 50 million people.

Previous studies have shown links between high blood pressure and a raised chance of brain injury and wasting away (atrophy), which in turn leads to reduced ability in thinking and memory, and a greater risk of developing dementia. High blood pressure is therefore indirectly an important risk factor for cognitive decline later in life, but it is a modifiable one because it can be treated.

The researchers say there is evidence that treating high blood pressure in middle age can prevent cognitive decline and dementia later.

The Study

For their study, DeCarli and colleagues analyzed data on 579 people taking part in the Framingham Heart Study, a longitudinal investigation that started following the cardiovascular health of people living in Framingham, Massachusetss, over 60 years ago. The study is now in its third generation of participants.

The participants were mostly in their late 30s when they were joined this part of the study, in 2009.

They had their blood pressure taken on entry, and were at that time assigned to one of three groups: normal blood pressure, prehypertensive, or high blood pressure. The researchers also noted their smoking status and if they were taking any medication for blood pressure.

After that, the participants underwent magnetic resonance imaging (MRI) brain scans that took extensive measurements of any white matter injury and gray matter.

Detailed Scans of White Matter

Some of the MRI scans were of a type known as "diffusion tensor imaging" that examines in microscopic detail the architecture of the brain's white matter.

The white matter of the brain comprises the axons, the long filaments that carry electrical signals from one area of the brain to another. Diffusion tensor imaging yields a measure known as "fractional anisotropy", which can sense whether axons are damaged or intact. It can be regarded as a measure of connectivity in the brain.

There is also another type of MRI scan that shows damaged white matter as areas of intense whiteness, or "white-matter hyperintensities".

When combined, the various imaging studies of white and gray matter produced a global measure that allowed comparison of of brain health among the different blood pressure groups.

The Results

When they analyzed the results, the researchers found that the brains of the people in the high blood pressure were significantly less healthy than those of the normal blood pressure group: in fact they looked like they had aged more.

For example, the brain of a typical 33-year-old member of the high blood pressure group, looked similar on the scans to the brain of a typical 40-year-old in the normal blood pressure group.

The more detailed measures showed that the brains of the people in the high blood pressure group had an average 6.5% reduction of fractional anisotropy in the frontal lobes. They also, on average, had 9% less gray matter, in the frontal and temporal lobes, compared to the normal blood pressure group.

Implications

The researchers did not propose a mechanism for how high blood pressure might cause the brain to age more quickly. But they did mention that high blood pressure leads to stiffer arteries, which in turn impedes blood flow, so the axons receive less oxygen and essential nutrients.

Lead author Pauline Maillard, a postdoctoral fellow in the UC Davis Department of Neurology, says the findings suggest the microscopic white matter damage that has been linked to high blood pressure in the elderly in other studies may be detectable earlier in life.

This supports the idea that "vascular brain injury may develop insidiously over several decades", says Maillard, and that there is a need for "early and optimum control of blood pressure, which is neither routinely achieved nor subject to testing in randomized controlled clinical trials".

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