Monday, 11 May 2015

Association between falls in elderly women and chronic diseases and drug use


Association between falls in elderly women and chronic diseases and drug use: cross sectional study

Debbie A Lawlor, senior lecturer in epidemiology,1 Rita Patel, project coordinator,1 and Shah Ebrahim, professor of epidemiology of ageing1

Abstract

Objective To assess the associations between having had a fall and chronic diseases and drug use in elderly women.
Design Cross sectional survey, using data from the British women's heart and health study.
Setting General practices in 23 towns in Great Britain.
Participants 4050 women aged 60-79 years.
Main outcome measure Whether women had had falls in the previous 12 months.
Results The prevalence of falling increased with increasing numbers of simultaneously occurring chronic diseases. However, no such relation with falling was found in the fully adjusted data for the number of drugs used. Circulatory disease, chronic obstructive pulmonary disease, depression, and arthritis were all associated with an increased odds of falling. The fully adjusted, population attributable risk of falling associated with having at least one chronic disease was 32.2% (95% confidence interval 19.6% to 42.8%). Only two classes of drugs (hypnotics and anxiolytics, and antidepressants) were independently associated with an increased odds of falling. Each class was associated with an increase of about 50% in the odds of falling, and each had a population attributable risk of < 5%.
Conclusion Chronic diseases and multiple pathology are more important predictors of falling than polypharmacy.

Introduction

Falls among elderly people are common and are associated with increased morbidity, disability, social isolation, and a lower quality of life and with early entry into residential care in this group.1 A number of chronic diseases are associated with a higher risk of falling, as are several classes of drugs, particularly tranquillisers and antidepressants.1-3 However, few studies have assessed the independent associations of a range of risk factors in a single study group. We aimed to assess the independent associations of chronic diseases and drug use and the risk of falls in a group of women aged 60-79 years and living in the community.

Methods

Participants

The women were participants in the British women's heart and health study. Full details of the selection of participants and measurements taken have been reported in previous studies.4-6 We used the British regional heart study framework to randomly select women aged 60-79 from general practice lists in 23 towns in England, Scotland, and Wales. No women were excluded from the study, and all 7166 women in the age range, regardless of whether they normally lived in private accommodation, a residential home, or a nursing home, and irrespective of medical conditions, were invited to participate. Transport to examination centres was offered to immobile and frail women. Invitations were sent to the women, and two reminders were sent to non-responders. A total of 4286 women (60% of those invited) participated. Baseline data (from a self completed questionnaire, interviews by a research nurse, physical examination, and review of primary care medical records) were collected between April 1999 and March 2001.

Assessment of falls

In the self completed questionnaire participants were asked whether they had had a fall in the previous 12 months, how many times they had fallen, and whether they had received medical attention for any falls. No specific definition of a fall was given in these questions. As in other studies, we defined frequent falling as at least two falls in the previous 12 months.7

Assessment of chronic diseases

We collated details of clinical diagnoses of each of the women's chronic diseases, together with the dates of first diagnosis, from a combination of review of primary care medical records, interviews by a research nurse, and the participants' responses to the questionnaire.4-6 Coronary heart disease was defined as any previous diagnosis of myocardial infarction or angina. Circulatory disease was defined as any diagnosis of myocardial infarction, angina, stroke, transient ischaemic attack, aortic artery disease, or peripheral artery disease. Chronic obstructive pulmonary disease included asthma and chronic bronchitis, and eye disease included cataracts and glaucoma.

Assessment of current drug use

Participants were asked to bring all their current medicines to the clinic visit, and at the research nurse's interview a full drug history was taken. Drugs were coded according to the British National Formulary: hypnotics and anxiolytics (drugs in section 4.1); antidepressants (4.3); any central nervous system drugs (4.1 to 4.11); analgesics (4.7 and 10.1.1); cardiovascular system drugs (2.1 to 2.12); endocrine system drugs (6.1 to 6.7); and respiratory system drugs (3.1 to 3.3).8 In analysing the data on analgesic drugs we did a sensitivity analysis in which non-steroidal anti-inflammatory drugs were not included in the definition (only drugs in section 4.7 were included). The results of this sensitivity analysis did not differ significantly from the results presented here.

Other measurements

We measured blood pressure with a Dinamap 1846SX vital signs monitor (GE Clinical Services, Northampton). We took two measurements in succession, with a 1 minute interval, on the right arm, with the participant seated and the arm supported on a cushion at chest level. Participants were then asked to stand, with their arms relaxed and at their sides, and two standing measurements were taken. The mean of the two measurements was used in all analyses. Postural hypotension was defined as a reduction between sitting and standing of ≥ 20 mm Hg in systolic blood pressure or ≥ 10 mm Hg in diastolic pressure.9 We also assessed the association of low standing blood pressure (systolic ≤ 100 mm Hg or diastolic ≤ 60 mm Hg) with falls.
We derived two measures of alcohol consumption from the questionnaire data: regular daily consumption (or consumption on most days) of any alcohol; and heavy drinking, defined as ≥ 14 units of alcohol a week. Social class was derived, in the case of married women, from the longest held occupation of the husband or, in single women, from her own longest held occupation. Social class was defined according to the registrar general's classification.

Statistical analysis

We used multiple logistic regression to assess associations with falls. Of the 4286 women who participated 425 could not be assigned an adult social class. These women were likely to have been married to unemployed men, and as their risk factor profiles were similar to those of women in social class V they were allocated to this group, as in previous analyses.5 Sensitivity analyses in which these women were excluded showed no significant difference in the findings. There were a few missing data for each of the other variables, and the multivariable analyses were conducted on the 3742 women (92%) with complete data on all the variables that were included in the final fully adjusted model. These 3742 women did not differ from the women without complete data in age or in the prevalence of any falls, frequent falls, or falls where the women received medical attention (P > 0.4 for all variables). We estimated population attributable risks of falling for risk factors from the fully adjusted logistic regression models, using maximum likelihood estimates as proposed by Greenland and Drescher.10 In all analyses we used robust standard errors, which take into account the clustering effects in each town, to calculate 95% confidence intervals. We used Stata version 8.0 (StataCorp, College Station, TX, 2002) for all statistical analyses.

Results

Of the 4286 participants 4050 (94%) provided data on falls. There were no differences between the women who provided these data and the other women in age, prevalence of any chronic diseases, drug use, or socioeconomic position (P > 0.15 for all variables). Of the 4050 women 686 had fallen at least once in the previous 12 months, giving a prevalence of 16.9% (95% confidence interval 15.8% to 18.1%). The prevalence of frequent falling was 7.0% (6.2% to 7.8%) and of falls where medical attention was given was 6.8% (6.0% to 7.6%).
Women who had fallen at least once in the previous 12 months were older than women who had not fallen and were more likely to have chronic diseases, more likely to be taking drugs, and had a higher body mass index (table 1). Postural hypotension and low standing blood pressure were not associated with falling. The women who had fallen had a lower mean haemoglobin concentration, and this inverse association remained even when data were adjusted for social class, body mass index, chronic diseases, and each class of drug used. The fully adjusted odds ratio of any falls for an increase in haemoglobin concentration of one standard deviation was 0.90 (0.81 to 0.99). Very few of the women had anaemia: no women had a haemoglobin concentration below 80 g/l, 15 had a concentration below 100 g/l, and 222 (5.5%) had a concentration below 120 g/l. Alcohol consumption was not related to falling. In the 12 months before the women's baseline examination 55 women (1.28%) had had a fractured hip (15 women) or wrist (44 women). Women who had had a fall in the previous 12 months were much more likely to have had a fracture than the women who hadn't had a fall (table 1).
Table 1
Characteristics of women who had had no fall or at least one fall in the previous 12 months. Values are percentage of women (95% confidence interval), adjusted for age, except where otherwise indicated

Drug use and falls

Just over 70% (2887) of the women were taking at least one drug, and 622 (15.4%) were taking five or more drugs. There was a strong linear association between the number of drugs that women took and whether they had had a fall (figure). However, the association was not significant when the data were adjusted for chronic diseases and other potential confounding factors. The crude odds ratio for a fall in the previous 12 months for each additional drug taken was 1.14 (1.10 to 1.19), but the fully adjusted odds ratio was 1.01 (0.96 to 1.06). Linear associations between frequent falls and falls receiving medical attention and the number of drugs taken were similar, with the fully adjusted models showing no significant associations. Use of hypnotics or anxiolytics and use of antidepressants were associated with an increased odds of falling, even with adjustment for chronic disease status (including ever having had a diagnosis of depression) and other potential confounding factors (table 2). In the fully adjusted analyses analgesics, cardiovascular system drugs, endocrine system drugs, and respiratory disease drugs were not independently associated with having had a fall (table 2).
Figure 1
Prevalence of falls in the previous 12 months and number of drugs taken (crude data and fully adjusted for age, each chronic disease, body mass index, alcohol consumption, haemoglobin concentration, and social class)
Table 2
Relation between drug use and falls in previous 12 months in 3742 UK women aged 60-79 years. Values are crude or fully adjusted* odds ratios (95% confidence interval)

Chronic disease and falls

Nearly three quarters (2961) of the women had at least one chronic disease. There was a marked linear trend of increasing odds of falling with increasing number of chronic diseases (figure). This association remained even after adjustment for drug use and other potential confounding factors. The crude odds ratio for any fall in the previous 12 months for each additional simultaneously occurring disease was 1.46 (1.36 to 1.56), and the fully adjusted odds ratio was 1.37 (1.25 to 1.49). We found similar linear trends for the association between increasing numbers of simultaneously occurring chronic diseases and frequent falls and treated falls, and these associations remained significant in the fully adjusted models.
Figure 2
Prevalence of falls in the previous 12 months and number of simultaneous chronic diseases (crude data and fully adjusted for age, each drug taken, body mass index, alcohol consumption, haemoglobin concentration, and social class)
Circulatory disease, chronic obstructive pulmonary disease, depression, and arthritis were each associated with a higher odds of falling, even with adjustment for drug use and other potential confounding factors (table 3). The population attributable risk of having had at least one fall in the previous 12 months, estimated from the fully adjusted models, was 6.2% (2.0% to 10.0%) for coronary heart disease, 6.2% (1.6% to 10.5%) for circulatory disease, 8.0% (3.3% to 12.4%) for chronic obstructive pulmonary disease, 9.4% (5.4% to 13.3%) for depression, and 17.4% (10.4% to 23.9%) for arthritis. The fully adjusted odds ratio of having had a fall in the previous 12 months associated with having at least one of the chronic diseases in table 3 was 1.81 (1.42 to 2.31), and the population attributable risk was 32.2% (19.6% to 42.8%). When we stratified the analyses by the year in which the participant's disease was first diagnosed, we found positive associations between falls and diseases diagnosed before (including up to 10 years before) the year in which the women had a fall.
Table 3
Relation between diagnoses of chronic diseases and falls in previous 12 months in 3742 UK women aged 60-79 years. Values are crude or fully adjusted* odds ratios (95% confidence interval)

Effects of combined multiple pathology and polypharmacy

When number of drugs taken and number of chronic diseases were included in the same regression model they combined multiplicatively. The odds ratio for a fall for each additional chronic disease, adjusted for number of drugs taken, was 1.39 (1.29 to 1.51), and that for each additional drug taken, adjusted for number of chronic diseases, was 1.05 (1.01 to 1.09). There was no strong evidence of a statistical interaction between number of drugs and number of chronic diseases (P = 0.16) and no evidence of statistical interactions between any of the individual chronic diseases and their relevant treatment (P > 0.15 for all diseases).

Discussion

The risk of falling rose with the number of drugs taken and the number of chronic diseases each woman had, but the association was stronger for multiple pathology than for polypharmacy and remained in the fully adjusted analyses. The population attributable risk of falling associated with having any chronic disease was much higher (32%) than that associated with use of psychotropic drugs (between 2% and 5%). Thus in public health terms targeting prevention and control of chronic diseases rather than polypharmacy may be a more useful strategy for preventing falls in elderly people. Factors commonly supposed to be associated with falls, such as postural hypotension, alcohol consumption, and reduced physiological reserve (as shown by low forced expiratory volume in 1 second) were not associated with falls in this study.11,12 Contrary to evidence in previous reviews that risk factors differ for single falls, frequent falling, and treated falls, we found similar risk factor profiles for the different types of fall.13,14

Limitations of the study

Our response rate (60%) is moderate but consistent with other large contemporary epidemiological surveys.15 As reported previously our respondents were slightly younger than non-respondents and were less likely to have a primary care medical record of stroke or diabetes, although the prevalence of coronary heart disease and cancer did not vary between respondents and non-respondents.4 Because chronic diseases are associated with falling we may have underestimated the prevalence of falls. The associations of chronic diseases and drug use with falling would only be exaggerated if the associations among non-respondents were in the opposite direction to the associations among responders or if they were non-existent, both of which are unlikely.
Our study is cross sectional and may therefore be susceptible to reverse causality. With respect to the effects of antidepressants and hypnotics or anxiolytics, it is possible that having had a fall may lead to anxiety or depression and therefore treatment for these conditions. However, assessing the association between drug use and the prevalence of falling is relevant, because the plausible mechanism by which central nervous system drugs result in falls is related to their contemporary use.16 That there was an association between falls and number of chronic diseases among women whose diagnosis had been made before the year of the fall indicates that these associations are not due to reverse causality.
We could not assess the effect of all the major chronic diseases that affect this age group. In particular we did not collect information on cognitive function. However, that the participants were able to complete a detailed health questionnaire suggested that few if any women had severe dementia. Elderly people may under-report falls.17 Any such misclassification is likely to be non-systematic and would therefore dilute the associations. We used a crude indicator of the severity of falls: whether the participant had had medical attention. Although having received medical attention may indicate a greater severity of fall, it also reflects sociodemographic and personal factors that influence the likelihood of getting medical care after a fall.
What is already known on this topic
A number of chronic diseases, use of tranquillisers and antidepressants, and polypharmacy are associated with an increased risk of falling, although the independent associations of particular diseases and types of drug are unclear
What this study adds
The risk of falling rises with the number of simultaneous chronic diseases
Elderly women with circulatory diseases, chronic obstructive pulmonary disease, arthritis, and depression are at a higher risk of falling, and chronic diseases may account for 30% of falls in this group
Anxiolytics, hypnotics, and antidepressants are the only classes of drugs that are independently associated with falling

Implications

As in other studies, our results show an association between the number of psychotropic drugs taken and the risk of falling.3,7 Although the population attributable risk of falling associated with these drugs was small, they may be an important cause of morbidity in people using them. Trials have shown that gradual withdrawal of psychotropic drugs is feasible among elderly people and is associated with a decreased risk of falling.18
Chronic diseases may increase the risk of falls through direct effects of the disease and indirect effects, such as reduced physical activity, muscle weakness, and poor balance. Perhaps because observational research has focused more on drug use than chronic diseases, the effect of specific chronic diseases on the risk of falling has not been the main focus of controlled trials of interventions to prevent falls, although the inclusion of exercises specifically aimed at reducing falls as well as at improving cardiovascular fitness in cardiac rehabilitation programmes has been recommended.19 Chronic diseases and multiple pathology, rather than polypharmacy, may be the most important predictors of falling.

Notes

Acknowledgments: The British women's heart and health study is co-directed by SE, Peter Whincup, Goya Wannamethee, and DAL. We thank Carol Bedford, Alison Emerton, Nicola Frecknall, Karen Jones, Mark Taylor, and Katherine Wornell for collecting and entering data, all the general practitioners and their staff who supported data collection, and the women who participated in the study.
Contributors: All authors developed the study's aim and design and managed its data. DAL undertook the initial analysis and coordinated the writing of the paper. All authors contributed to the final version. DAL will act as guarantor for the paper.
Funding: The British women's heart and health study is funded by the Department of Health. DAL is funded by a Medical Research Council and Department of Health training fellowship.
Competing interests: None declared.
Ethical approval: Local ethics committees approved the study, and 99.4% of participants gave written informed consent for their medical records to be available.

References

1. Tinetti ME. Clinical practice. Preventing falls in elderly persons. N Engl J Med 2003;348: 42-9. [PubMed]
2. Evans JG. Drugs and falls in later life. Lancet 2003;361: 448. [PubMed]
3. Leipzig RM, Cumming RG, Tinetti ME. Drugs and falls in older people: a systematic review and meta-analysis. I. Psychotropic drugs. J Am Geriatr Soc 1999;47: 30-9. [PubMed]
4. Lawlor DA, Bedford C, Taylor M, Ebrahim S. Geographic variation in cardiovascular disease, risk factors and their control in older women: British women's heart and health study. J Epidemiol Community Health 2003;57: 134-40. [PMC free article] [PubMed]
5. Lawlor DA, Ebrahim S, Davey Smith G. Socioeconomic position in childhood and adulthood and insulin resistance: cross sectional survey using data from the British women's heart and health study. BMJ 2002;325: 805-7. [PMC free article] [PubMed]
6. Lawlor DA, Ebrahim S, Davey Smith G. The association between components of adult height and type II diabetes and insulin resistance: British women's heart and health study. Diabetologia 2002;45: 1097-106. [PubMed]
7. Ensrud KE, Blackwell TL, Mangione CM, Bowman PJ, Whooley MA, Bauer DC, et al. Central nervous system-active medications and risk for falls in older women. J Am Geriatr Soc 2002;50: 1629-37. [PubMed]
8. British Medical Association, Royal Pharmaceutical Society of Great Britain. British national formulary. London: BMA, RPS, 2003. (No 45.) www.bnf.org
9. Kochar MS. Management of postural hypotension. Curr Hypertens Rep 2000;2: 457-62. [PubMed]
10. Greenland S, Drescher K. Maximum likelihood estimation of the attributable fraction from logistic models. Biometrics 1993;49: 865-72. [PubMed]
11. McIntosh S, Da Costa D, Kenny RA. Outcome of an integrated approach to the investigation of dizziness, falls and syncope in elderly patients referred to a “syncope” clinic. Age Ageing 1993;22: 53-8. [PubMed]
12. Malmivaara A, Heliovaara M, Knekt P, Reunanen A, Aromaa A. Risk factors for injurious falls leading to hospitalization or death in a cohort of 19,500 adults. Am J Epidemiol 1993;138: 384-94. [PubMed]
13. Campbell J. Falls. In: Ebrahim S, Kalache A, eds. Epidemiology in old age. London: BMJ Publishing, 1996; 361-8.
14. Fink H, Wyman J, Hanlon J. Falls. In: Tallis R, Fillit SHM, Brocklehurst TJC, eds. Brocklehurst's textbook of geriatric medicine and gerontology. London: Churchill Livingstone, 1998; 1337-46.
15. Department of Health. Health survey for England: cardiovascular disease. London: Stationery Office, 1999.
16. Neutel CI, Hirdes JP, Maxwell CJ, Patten SB. New evidence on benzodiazepine use and falls: the time factor. Age Ageing 1996;25: 273-78. [PubMed]
17. Cummings SR, Nevitt MC, Kidd S. Forgetting falls: the limited accuracy of recall of falls in the elderly. J Am Geriatr Soc 1988;36: 613-6. [PubMed]
18. Campbell AJ, Robertson MC, Gardner MM, Norton RN, Buchner DM. Psychotropic medication withdrawal and a home-based exercise program to prevent falls: a randomized, controlled trial. J Am Geriatr Soc 1999;47: 850-3. [PubMed]
19. McLeod AA. Later management of documented ischaemic heart disease: secondary prevention and rehabilitation. Br Med Bull 2001;59: 113-33. [PubMed]

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Friday, 8 May 2015

TOP 8 FOODS FOR BEAUTIFY SKIN




8 Essential Foods for Beautiful Skin
With people all over the globe spending billions of dollars on skin-care products every year, you'd think cosmetics companies had replicated the fountain of youth in the laboratory. In fact, skin creams have gotten more and more expensive and less and less based on real science. According to most experts who aren't hawking half-ounce jars of $200 youth serum, the science behind skin care is simpler than most of us think.
As with most health benefits, it comes down to lifestyle rather than how much you can afford to spend on products. The things you can do to beautify your skin are remarkably similar to what you can do to live longer and better: Get regular exercise, sleep enough, avoid sun damage and eat well. And, as it turns out, foods can work from the inside out or the outside in to brighten your complexion. So what are we looking at when it comes to beautiful skin from your own kitchen? In this article, find out what you'll want to throw in your shopping cart to make your skin gorgeous and why those foods work on traits like smoothness and tone.
First up: a dessert ingredient for your epidermis.
Honey
|
Foods for Beautiful Skin Image Gallery
Much of skin health comes down to lifestyle. See more pictures of personal hygiene.

With people all over the globe spending billions of dollars on skin-care products every year, you'd think cosmetics companies had replicated the fountain of youth in the laboratory. In fact, skin creams have gotten more and more expensive and less and less based on real science. According to most experts who aren't hawking half-ounce jars of $200 youth serum, the science behind skin care is simpler than most of us think.
As with most health benefits, it comes down to lifestyle rather than how much you can afford to spend on products. The things you can do to beautify your skin are remarkably similar to what you can do to live longer and better: Get regular exercise, sleep enough, avoid sun damage and eat well. And, as it turns out, foods can work from the inside out or the outside in to brighten your complexion. So what are we looking at when it comes to beautiful skin from your own kitchen? In this article, find out what you'll want to throw in your shopping cart to make your skin gorgeous and why those foods work on traits like smoothness and tone.
First up: a dessert ingredient for your epidermis.
Like Bacteria to Honey
A New Zealand honey called manuka honey has been shown to have the greatest antibacterial benefits. This product of Leptospermum tree nectar is strictly regulated by the government and approved for medical uses.
We've all heard that a diet high in sugar is bad for the body, but it turns out that slathering a substance that's 98 percent sugar on your face is just fine.
Honey is a natural humectant, which means that it both attracts moisture and helps lock it in. It's exactly what parched skin craves, so if you're suffering from itchy, flaky skin, add some honey to your bath.
But honey's skin benefits aren't limited to its moisturizing properties. Honey is also a potent antibacterial agent.
Its high sugar content combined with its acidity makes it a poor environment for bacteria to flourish [source: White and Doner]. Diluted honey generates hydrogen peroxide, which no doubt a school nurse has dabbed on one of your scrapes to disinfect it. Before World War II, honey was often used in wound dressings to stave off infection. It's growing in popularity again as studies have shown that it might be an effective weapon against strains of bacteria that are resistant to antibiotics, like MRSA. An added benefit is that it seems to make wounds smell better, no small matter when it comes to festering ulcers [source: Downey].
Because of its antibacterial qualities, many people think honey might also be beneficial for acne. But know that not all honeys are created equal -- where it comes from and how it's processed affect its antibacterial properties [source: Molan].
Seafood
Most of us have heard that fish can be really good for your overall health -- it's a primary component in what's known as the Mediterranean diet. Many types of fish and shellfish can also work wonders for the skin, especially oysters and fatty fish like salmon.
The primary nutrients that make fish so good for your complexion are zinc and omega-3 fatty acids. Increasing omega-3 intake can reduce dryness and inflammation. Inflammation can cause skin to age faster, and research shows that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis [source: University of Maryland Medical Center]. Omega-3 fatty acids can also help keep the heart's arteries clear and thus improve circulation. Good circulation is crucial to skin health.
Zinc can help fight acne because it's involved in metabolizing testosterone, which affects the production of an oily substance caused sebum, a primary cause of acne. Zinc also assists in new-cell production and the sloughing off of dead skin, which gives the skin a nice glow [source: Self].
You'll also find these benefits in flaxseed oil and walnuts.
On the next page, an ingredient that you do want on your face, despite a popular idiom.
Eggs
When it comes to eggs, there's no need to separate the benefits -- both yolks and whites hold skin care gifts.
Egg yolks are an important source of vitamin A, which helps your skin repair itself. If you're not getting enough of it from your diet, it will show in your skin. But the vitamin also works from the outside. Vitamin A derivatives like tretinoin (more commonly known by the brand name Retin-A) have been shown to help erase acne as well as wrinkles [source: Borel].
Egg yolks are also a source of biotin, a B-complex vitamin, which is needed for healthy skin and nails. There isn't much evidence to support popular claims that biotin supplements will improve your hair and nails, but it's definitely something you want on your plate [source: University of Maryland Medical Center]. (In an interesting twist, raw egg whites can interfere with the body's absorption of biotin, anti-yolk folks might want to reconsider their stance.) The yolk also contains lecithin, which is an emollient that softens the skin. Try an egg yolk beaten with some olive oil for an inexpensive hair mask.
The white of an egg, the albumen, is composed of 40 different proteins and water. The egg white facial is known as an "instant facelift" because of its temporary tightening effect. But it's those proteins in the white that make it such a great conditioner; the ionic charge of its amino acids helps it bind to hair. It's also possible that one of the proteins can help skin that's irritated from the sun
Foods for Beautiful Skin Image Gallery
Much of skin health comes down to lifestyle. See more pictures of personal hygiene.
With people all over the globe spending billions of dollars on skin-care products every year, you'd think cosmetics companies had replicated the fountain of youth in the laboratory. In fact, skin creams have gotten more and more expensive and less and less based on real science. According to most experts who aren't hawking half-ounce jars of $200 youth serum, the science behind skin care is simpler than most of us think.
As with most health benefits, it comes down to lifestyle rather than how much you can afford to spend on products. The things you can do to beautify your skin are remarkably similar to what you can do to live longer and better: Get regular exercise, sleep enough, avoid sun damage and eat well. And, as it turns out, foods can work from the inside out or the outside in to brighten your complexion. So what are we looking at when it comes to beautiful skin from your own kitchen? In this article, find out what you'll want to throw in your shopping cart to make your skin gorgeous and why those foods work on traits like smoothness and tone.
First up: a dessert ingredient for your epidermis.
Like Bacteria to Honey
A New Zealand honey called manuka honey has been shown to have the greatest antibacterial benefits. This product of Leptospermum tree nectar is strictly regulated by the government and approved for medical uses.
We've all heard that a diet high in sugar is bad for the body, but it turns out that slathering a substance that's 98 percent sugar on your face is just fine.
Honey is a natural humectant, which means that it both attracts moisture and helps lock it in. It's exactly what parched skin craves, so if you're suffering from itchy, flaky skin, add some honey to your bath.
But honey's skin benefits aren't limited to its moisturizing properties. Honey is also a potent antibacterial agent.
Its high sugar content combined with its acidity makes it a poor environment for bacteria to flourish [source: White and Doner]. Diluted honey generates hydrogen peroxide, which no doubt a school nurse has dabbed on one of your scrapes to disinfect it. Before World War II, honey was often used in wound dressings to stave off infection. It's growing in popularity again as studies have shown that it might be an effective weapon against strains of bacteria that are resistant to antibiotics, like MRSA. An added benefit is that it seems to make wounds smell better, no small matter when it comes to festering ulcers [source: Downey].
Because of its antibacterial qualities, many people think honey might also be beneficial for acne. But know that not all honeys are created equal -- where it comes from and how it's processed affect its antibacterial properties
Tuck into some oysters and emerge with a pearly complexion.
Most of us have heard that fish can be really good for your overall health -- it's a primary component in what's known as the Mediterranean diet. Many types of fish and shellfish can also work wonders for the skin, especially oysters and fatty fish like salmon.
The primary nutrients that make fish so good for your complexion are zinc and omega-3 fatty acids. Increasing omega-3 intake can reduce dryness and inflammation. Inflammation can cause skin to age faster, and research shows that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis [source: University of Maryland Medical Center]. Omega-3 fatty acids can also help keep the heart's arteries clear and thus improve circulation. Good circulation is crucial to skin health.
Zinc can help fight acne because it's involved in metabolizing testosterone, which affects the production of an oily substance caused sebum, a primary cause of acne. Zinc also assists in new-cell production and the sloughing off of dead skin, which gives the skin a nice glow [source: Self].
You'll also find these benefits in flaxseed oil and walnuts.
On the next page, an ingredient that you do want on your face, despite a popular idiom.
You Are What You Eat
Why are some egg yolks darker than others? The color of an egg yolk depends on what the hen eats; the more corn, the darker the yolk [source: USDA].
When it comes to eggs, there's no need to separate the benefits -- both yolks and whites hold skin care gifts.
Egg yolks are an important source of vitamin A, which helps your skin repair itself. If you're not getting enough of it from your diet, it will show in your skin. But the vitamin also works from the outside. Vitamin A derivatives like tretinoin (more commonly known by the brand name Retin-A) have been shown to help erase acne as well as wrinkles [source: Borel].
Egg yolks are also a source of biotin, a B-complex vitamin, which is needed for healthy skin and nails. There isn't much evidence to support popular claims that biotin supplements will improve your hair and nails, but it's definitely something you want on your plate [source: University of Maryland Medical Center]. (In an interesting twist, raw egg whites can interfere with the body's absorption of biotin, anti-yolk folks might want to reconsider their stance.) The yolk also contains lecithin, which is an emollient that softens the skin. Try an egg yolk beaten with some olive oil for an inexpensive hair mask.
The white of an egg, the albumen, is composed of 40 different proteins and water. The egg white facial is known as an "instant facelift" because of its temporary tightening effect. But it's those proteins in the white that make it such a great conditioner; the ionic charge of its amino acids helps it bind to hair. It's also possible that one of the proteins can help skin that's irritated from the sun [source: Phoenix Chemical, Inc.].
Citrius Fruits
Even astronauts in space like to keep their skin taut with citrus fruits.
Image courtesy of NASA
Vitamin C is a prime skin-care ingredient in tons of beauty creams. This vitamin aids in the body's production of collagen, a protein that forms the basic structure of your skin. Collagen breakdown, which starts speeding up significantly around the age of 35, can leave your skin saggy [source: RealAge]. Consuming extra vitamin C in foods like oranges, grapefruits, Acerola cherries (a single Acerola has 100 percent of your vitamin C for the day) and tomatoes can help tighten the skin and prevent wrinkles.
Vitamin C also may fight inflammation, and its antioxidant properties can neutralize the free radicals (highly reactive oxygen molecules) that damage cells and can prematurely age your face.
In case you get tired of eating all that fruit, hot peppers, bell peppers and sprouts also have good amounts of vitamin C.
Oatmeal
If you have eczema or have suffered through a nasty bout of poison ivy, you know how soothing a bath with milk, uncooked oatmeal and a little bit of honey can be.
Oatmeal is nature's balm for dry, itchy, irritated skin -- just ask the ancient Egyptians and Romans [source: Aveeno].
Colloidal oatmeal, which is made by pulverizing and boiling oats, is the ingredient you'll most often see in skin care products. It fights itch, helps keep moisture and contributes to the barrier your skin tries to maintain to protect you from outside elements.
Oats happen to be full of all sorts of goodies [sources: Pascoe; Cheeke; RealAge; Kurtz and Wallo]:
  Red and Green vegetables
Skin is the body's largest organ. It makes sense, then, that what's good for your whole body is also good for your skin -- and as far as food goes, it doesn't get much better than vegetables. You'll especially want to look for red-orange and green vegetables like carrots, sweet potatoes and spinach.
Orange-red vegetables are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging.
Spinach and other green, leafy foods provide tons of vitamin A, too, which helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your face looking bright and young.
Mangoes are also a great source of vitamin A. It's best to get this vitamin from food and not from supplements, though, since too much vitamin A can cause health problems [source: iVillage LINK TO LMI].
Our next ingredient has Cleopatra's stamp of approval.
Shea Butter
 
Any woman looking to get rid of stretch marks has at some point been recommended shea butter to lighten those tell-tale discolorations. While there's no strong body of evidence to back up that particular claim, shea butter is packed with skin care benefits.
This substance from sub-Saharan Africa has been used for generations to treat ailments from arthritis to leprosy [source: Nahm LINK TO LMI]. It's even used on dogs to protect their skin and paws.
Shea butter is composed mainly of triglycerides, such as palmitic, stearic, oleic and linoleic fatty acids. These make it a fantastic emollient, and, combined with its thick texture and creaminess, a moisturizer that really sticks.
But it's the other part of shea butter that researchers are more interested in: the unsaponifiables. They're the parts of oils and fats that don't form soaps. Shea butter is full to the brim with them, and they have antioxidant, anti-inflammatory and antimicrobial properties. And, to make it even better, cinnamic acids in the unsatisfiable absorb UV radiation
Nuts
As with many of the skin-healthy foods on our list, the good stuff in nuts -- especially almonds -- has to do with antioxidant activity. Vitamin E combats skin-aging free radicals, especially protecting skin from sun damage due to UV-sunlight-generated free radicals [source: Self]. Vitamin E also tends to help skin hold in moisture, relieving dryness and making skin look younger.
Pairing vitamin E with selenium can enhance its antioxidant abilities, so go ahead and throw some almonds into your cottage cheese (great source of selenium) for a skin-revitalizing snack [source: LifeScript].
Almonds, pistachios and walnuts also provide a nice supply of those omega-3 fatty acids that we mentioned earlier.
Goat Milk
Goat's milk cheese is delicious, but it turns out that goat milk is also a treat for your skin. It contains lactic acid, a natural exfoliant, as well as vitamins A and E. An abundance of triglycerides act to hydrate the skin and keep moisture in.
But there's a secret ingredient to give an added boost to the moisturizing quotient: caprylic acid.
This fatty acid creates a lower pH in the skin's mantle, the barrier that protects us from bacteria and infection. Balancing alkalinity in this way makes it easier for the skin to absorb all the nutrients, so they don't just end up sitting on top of the epidermis
Whole Grains
The "whole food" movement has whole-body advantages, not the least of which is great-looking skin.
Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance. Whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin biotin, which assists cells in processing fats. If you don't have enough biotin in your body, your skin can become dry and scaly.
In general, whole grains instead of processed carbohydrates can improve your complexion. Processed (or refined) flours can cause an insulin spike, which in turn can encourage acne. Replacing your refined-flour pancakes with buckwheat pancakes is a good acne-reducing move. Incidentally, this would also help reduce your risk of developing diabetes
Not into buckwheat? Avocadoes and mushrooms can provide similar benefits.
But while oranges, buckwheat, oysters, spinach and almonds are great foods for your skin, achieving great-looking skin through dietary changes doesn't have to be so specific. A healthy body means healthy skin. Just feed your body good, healthy foods, get some exercise and keep your stress low, and your skin will reap the benefits.

FREE EXERCISES FOR ENCREASNG SEXUAL STAMINA NATURALLY



 

Free Exercises for Increasing Sexual Stamina Naturally
If you find yourself having an orgasm long before your partner expects you to, you might feel embarrassed or even nervous anytime you engage in sexual intercourse. Wanting to last longer in bed seems to be a common desire for men and women alike. Improving your sexual stamina can be achieved with free, natural exercises everyday.
Kegel Exercises

Kegel exercises strengthen the pelvic floor muscle, also known as the PC, or pubococcygeus, muscle. As you gain strength in your pelvic muscle, you will achieve more control over it as well. According to Wellness.com, men who have control over their pelvic muscle are able to have firmer erections and delay ejaculation. To locate your pelvic muscles try to stop and start the flow of urine when using the bathroom. Perform Kegel exercises with an empty bladder; according to the Mayo Clinic, exercising pelvic muscle with a full bladder can lead to urinary tract infections. Mayo Clinic also states that Kegel exercises can also help women who have trouble reaching an orgasm.

Physical Activity
Sex is a form of physical activity that demands effort and energy. Daily exercise can help to improve your performance and increase your stamina. According to the Good Health website, exercise helps to improve your circulation, which is linked to improved stamina. Start out slowly so you don't overly fatigue yourself and run out of energy before sex. Begin with 15 to 20 minutes of aerobic exercise each day. Add five minutes to your workouts every other week until you are exercising for 30 to 45 minutes at a time.

Masturbation


Masturbating can help you gain control over your orgasms and teach you how to delay the onset of an orgasm. Pay attention to your how your body feels before, during and after an orgasm. Consider the changes in your genitals and the sensations you feel as you get closer to climaxing. The Male Sexual Needs Web site recommends getting yourself to the point just before an orgasm, stop masturbating and then hold the base of your penis very tightly for a few seconds. Once the urge to orgasm has subsided repeat the previous steps. Repeat this exercise three to five times and you will be able to last longer during intercourse. Women can employ this method too; masturbate until you are close to having an orgasm and then take a break until you no longer feel close to climax.
Facts on Safe Sex
Know Where Your Partner's Been

Safe sex practices always include knowing your partner well. You need to discuss each other's sexual history openly and honestly. Before becoming sexually active with someone, testing both partners for sexually transmitted diseases is essential. A monogamous relationship with someone previously tested for STDs is the most sure fire way to practice safe sex.
Always Use Rubber

Safe sex means always using a condom. While a condom is not the best way to protect against pregnancy, it is essential to protect again sexually transmitted diseases. If properly used, a condom blocks the exchanging of semen and vaginal fluids, the most common way to transmit STDs. Always use a condom, even if it is in addition to other forms of birth control. Know how to use the condom properly, using it right can make a difference. Most condoms come with instructions in the package.
Lube Not Only for Enjoyment

Use lubrication to practice safe sex. Keeping the vagina well lubricated is essential. If there is dry friction during sex, not only does it hurt, but it can cause small lacerations or cuts that can bleed allowing blood exchange in the genitals. The mixture of blood and sexual fluids is the quickest way to transmit diseases. There are certain lubricants that are safe to use with condoms such as KY Jelly. Lubricants meant for other purposes, like Vaseline, can deteriorate condoms.

Barrier to Parenthood

There are other barrier forms of birth control that are common but do not prevent the transmission of STDs. Some of these include a diaphragm, a female condom and a sponge. Use one of these in addition to a condom to ensure safe sex and decrease the chances of unwanted pregnancy even more. A diaphragm needs to be custom made by a gynecologist, but female condoms and sponges do not. Insert any of these prior to intercourse and remove immediately after, except for a sponge. Leave a sponge in for several hours since it is soaked in spermicide.
Hormonal Protection

Hormonal contraceptives are most protective against pregnancy, but they do not provide protection against STDs. Hormonal contraceptives include birth control pills, patches, nuvaRing, intro-uterine devices and injections. Always use condoms when having sex with someone not tested for disease. Hormonal contraceptives are okay to use alone in a monogamous relationship to protect against unwanted pregnancy only.

HOW DO I STOP DRINKING ALCOHOL?




How Do I Stop Drinking Alcohol?

alcohol addiction-alcohol Abuse and Addiction

Alcohol abuse can be the most common form of addiction and/or substance abuse.

According to the National Institute for Alcohol Abuse and Alcoholism, between 8 and 9 percent of adults in the United States have some form of problem with alcohol. If you are one of them, you may be looking for solutions to help you quit drinking.

What is alcohol abuse?


Abuse of any substance – including alcohol - is when the user begins seeking the substance compulsively and continues to use the substance even though there have been harmful effects to their lives, including problems with family, school, work or the legal system.

Do I have an alcohol problem?


You can take a free self-assessment audit to help you develop a better understanding of your drinking including the risks and costs that your drinking could pose.

Visit Do I have a drinking problem?


What happens when I try to stop drinking?


When you quit drinking, it can be uncomfortable – particularly if you have abused alcohol for some time. If you believe that you have an addiction to alcohol, it is important to talk to your doctor about whether you need to withdraw from alcohol under medical supervision.

Whether you work with your doctor, or cut back on your own, as alcohol works its way out of your body, you will begin to feel better and your body will begin to repair damage that drinking may have caused you. However, some people require support to help them quit drinking.

How can SMART Recovery help me stop alcohol abuse?


SMART Recovery provides its members with tools and support that they can use to help them recover from addictions – be it alcohol, or other drugs or negative behaviors. SMART Recovery's 4-Point Program® is designed to help you overcome your problems with abusing alcohol and quit drinking:

    1. Building & Maintaining Motivation – Helps you identify and keep up with your reasons to quit. Why do you want to stop drinking - what will keep you focused on that goal?

    2. Coping with Urges – Dealing with urges and cravings is part of recovery. SMART has tools designed to help our members cope with urges to drink alcohol that can help you maintain abstinence.

    3. Managing Thoughts, Feelings and Behaviors – We frequently turn to using drugs to either escape from or avoid addressing problems. SMART Recovery participants learn problem-solving tools to help them manage challenges along the way.

    4. Living a Balanced Life– When you abuse alcohol, your life frequently falls out of balance – you may find yourself opting to drink rather than go to work or school. You may find that things you once enjoyed aren’t fun anymore. SMART give members skills to help balance both short and long-term goals, pleasures and needs that were once out of balance due to drug abuse.

BREASTFEEDING AND CIGARETTE SMOKING




Breastfeeding and Cigarette Smoking
Should a mother who smokes cigarettes breastfeed?

First of all, a mom who can’t stop smoking should breastfeed. Breastfeeding provides many immunities that help your baby fight illness and can even help counteract some of the effects of cigarette smoke on your baby: for example, breastfeeding has been shown to decrease the negative effects of cigarette smoke on a baby’s lungs. It’s definitely better if breastfeeding moms not smoke, but if you can’t stop or cut down, then it is better to smoke and breastfeed than to smoke and formula feed.

The more cigarettes that you smoke, the greater the health risks for you and your baby. If you can’t stop smoking, or don’t want to stop smoking, it’s safer for your baby if you cut down on the number of cigarettes that you smoke.

What happens to babies when they are exposed to cigarette smoke?


    Babies and children who are exposed to cigarette smoke have a much higher incidence of pneumonia, asthma, ear infections, bronchitis, sinus infections, eye irritation, and croup.
    Colic occurs more often in babies whose mothers or fathers smoke or if a breastfeeding mother smokes. Researchers believe that not only does the nicotine transferred into mother’s milk upset baby but the passive smoke in the home acts as an irritant. Babies of smoking parents fuss more, and mothers who smoke may be less able to cope with a colicky baby (due to lower levels of prolactin).
    Heavy smoking by breastfeeding moms occasionally causes symptoms in the breastfeeding baby such as nausea, vomiting, abdominal cramps and diarrhea.
    Babies of smoking mothers and fathers have a seven times greater chance of dying from sudden infant death syndrome (SIDS).
    Children of smoking parents have two to three times more visits to the doctor, usually from respiratory infections or allergy-related illnesses.
    Children who are exposed to passive smoke in the home have lower blood levels of HDL, the good cholesterol that helps protect against coronary artery disease.
    Children of smoking parents are more likely to become smokers themselves.
    A recent study found that growing up in a home in which two parents smoked could double the child’s risk of lung cancer later in life.

How does does smoking affect breastfeeding?


Smoking has been linked to:

    Earlier weaning. One study showed that the heaviest smokers tend to wean the earliest.
    Lower milk production
    Interference with milk let-down
    Lower levels of prolactin. The hormone prolactin must be present for milk synthesis to occur.
    One study (Laurberg 2004) indicated that smoking mothers who live in areas of mild to moderate iodine deficiency have less iodine in their breastmilk (needed for baby’s thyroid function) compared to nonsmoking mothers. The study authors suggested that breastfeeding mothers who smoke consider taking an iodine supplement.

Although smoking has been linked to milk production and let-down problems, this may be related to poor lactation management rather than physiological causes. Dr. Lisa Amir, in a review published in 2001, concluded that “Although there is consistent evidence that women who smoke breastfeed their infants for a shorter duration than non-smokers, the evidence for a physiological mechanism is not strong.”

How to minimize the risk to your baby if you smoke


    The ideal: Stop smoking altogether.

    Cut down. The less you smoke, the smaller the chance that difficulties will arise. The risks increase if you smoke more than 20 cigarettes per day.
    Don’t smoke immediately before or during breastfeeding. It will inhibit let-down and is dangerous to your baby.
    Smoke immediately after breastfeeding to cut down on the amount of nicotine in your milk during nursing. Wait as long as possible between smoking and nursing. It takes 95 minutes for half of the nicotine to be eliminated from your body.
    Avoid smoking in the same room with your baby. Even better, smoke outside, away from your baby and other children. Don’t allow anyone else to smoke near your baby.

This article is dedicated to the memory of my mother-in-law, a long-time smoker who died of lung cancer in January 1999.

References and More Information


    Nicotine replacement therapy (NRT) and breastfeeding by Wendy Jones PhD, MRPharmS
    Second hand smoke exposure and your baby by Debbi Donovan, IBCLC
    Social Drugs and Breastfeeding: Handling an issue that isn’t black and white by Denise Fisher, BN, RN, RM, IBCLC. Discusses nicotine, alcohol, caffeine, marijuana, heroin, and methadone. [PDF version]

    Breastfeeding and Marijuana @


    In this study, researchers examined school results of 570 nine-year-old children who were born in a Dutch hospital between 1975 and 1978 and whose mothers smoked during the pregnancy. Per the researchers, “Our results indicate that negative effects of maternal smoking on children’s cognitive performance were limited to those who had not been breast fed.” The children who had not been breastfed had decreased cognitive performance compared to the children who were breastfed. The researchers suggested that breastmilk promoted brain development and helped to counteract the adverse effects of cigarette smoking during pregnancy.

Thursday, 7 May 2015

13 Dangerous Toxins To Avoid In Your Food


13 Dangerous Toxins To Avoid In Your Food

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If you're looking to detox your diet in time for spring, no matter what your current diet or philosophy is (unless you're allergic to a specific food), there will be certain foods that you should  Read
You can’t reach for a fork these days without hearing about one toxic food trouble or another. To take a significant bite out of the potential dangers on our dinner plates and avoid toxins in food, try reading labels, understanding food sources, and keeping the kitchen clear of the following unsavory ingredients. This is especially important for kids’ plates; pound for pound they take in more than adults do.

Here are some toxins to avoid:

1. Pesticides

Used to raise and treat produce and other products, these poisons often leave behind residues. They've been linked to everything from cancer to birth defects. 

Solution: Organic foods are required to be synthetic pesticide-free.

2. BHA (Butylated Hydroxyanisole) & BHT (Butylated Hydroxytoluene)


These common processed food preservatives have been declared carcinogens by the International Agency for Research on Cancer. They’re also accused of disrupting hormones and impacting male fertility. 

Solution: Check ingredient lists to avoid.

3. Recombinant Bovine Growth Hormone (rBGH/rBST)

Given to cows to increase milk production, rGBH produces elevated levels of insulin-like growth factor-1 (IGF-1) in dairy products. IGF-1 is a significant factor in breast, prostate and colon cancers. 

Solution: Choose organic or rBGH-free dairy products.

4. Sodium Aluminum Sulphate and Potassium Aluminum Sulphate

Used in processed cheese products, baked goods, and microwave popcorn, among other packaged goods, these ingredients are linked to adverse reproductive, neurological, behavioral, and developmental effects. 

Solution: Read ingredient lists to avoid this toxin.

5. Bisphenol-A (BPA)

Found in food and beverage can linings, this hormone-mimicker is suspected of promoting breast and prostate cancer, reproductive and behavioral problems, obesity, and diabetes. 

Solution: Avoid canned foods. Choose fresh, dried, or frozen instead.

6. Sodium Nitrite/Nitrate


Used in deli foods like processed meats, these preservatives are linked to many types of cancer. Beware of “uncured” and “no added nitrites/nitrates” products. They often use celery juice instead, which is high in nitrates. 

Solution: Read ingredient lists to avoid this toxin.

7. Polycyclic Aromatic Hydrocarbons

These carcinogens are created when fat is burned—by flames or very high heat. 

Solution: Pre-cook grillables and finish over low flame.

8. Heterocyclic Amines

These carcinogens form when natural substances found in meats and fish react together in high temperatures like those found during grilling. 

Solution: Pre-cook grillables and finish over low flame.

9. Acrylamide

Formed by cooking or frying starchy foods like potatoes and grains at high temperatures, acrylamide is a carcinogen. 

Solution: Avoid fried foods, snack chips, crackers, toasted cereals, cookies, and bread crusts.

10. Brominated Vegetable Oil

Used in fruit-flavored drinks and sodas, animal studies found high doses of this toxin led to reproductive and behavioral problems. 

Solution: Check ingredients listings.

11. Artificial Food Coloring/Dyes 

These ubiquitous chemicals have been linked to neurological disorders like ADHD. Solution: Read ingredient lists to avoid.

12. Dioxins

These highly toxic pollutants accumulate in fatty foods and are linked to cancer, liver damage, birth defects, and endocrine and immune disruption. 

Solution: Choose low- or no-fat foods.

13. Genetically Modified Organisms (GMOs) 

Found in about 70 percent of processed foods with corn-, soy-, cottonseed-, canola-, and sugar beet-based ingredients, GMOs may cause organ damage, gastrointestinal and immune disorders, accelerated aging, and infertility. 

Solution: Go organic! GMOs aren’t allowed in certified organic foods. And they aren’t ever labeled, making them difficult to avoid in non-organic foods.