Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

• Talk with family and friends. 

A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.

• Engage in daily physical activity.

Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.

• Accept the things you cannot change. 

Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.

• Remember to laugh. 

Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.

• Give up the bad habits. 

Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.

• Slow down. 

Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.

• Get enough sleep. 

Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.

• Get organized. 

Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.

• Practice giving back. 

Volunteer your time or return a favor to a friend. Helping others helps you.

• Try not to worry. 

The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

This article was originally published on heart.org

Our Doctors' Articles: Straighten Your Teeth Without Braces!

Would you like to get your teeth into shape?

There are many adults who are unhappy with the arrangement of their teeth and would really like to straighten them. But what holds them back is the thought of wearing braces and metal wires. Now, there is a system of straightening teeth without braces or wires.

The system, called Invisalign, uses a series of custom-made, transparent, removable aligners that fit over the teeth – like contact lenses for the teeth! Each aligner is worn for 2-3 weeks and is designed to move the teeth a little at a time. This American technology uses a patented computer system to design and manufacture the clear aligners.

The main advantages of Invisalign are that the aligners are

• Clear – people don’t need to know you are straightening your teeth 
• Removable – you can eat whatever you want and it is easy to clean your teeth. 
• More comfortable – no sharp braces or wires to get used to 

Invisalign is suitable for adults who have mild to moderate irregularities of their teeth. It is particularly suitable for those who have had treatment with braces in their teens but experienced some mild relapse. With the Invisalign Lite package, their teeth could be straight again in as little as 7 months!

If you want to know whether Invisalign treatment is appropriate for your condition, you need to have an orthodontic consultation. At this consultation, your records like X-rays, photographs and moulds of your teeth will be made by the clinic. These records will be sent to the Invisalign Laboratory and in a few weeks, a computerised simulation of how your teeth will move during treatment, and the expected end-result, will be sent to the clinic. Only after the clinic and you have reviewed the treatment results -- and you agree to it -- will the Invisalign aligners be manufactured.

The aligners need to be worn about 20-22 hours a day. i.e. they are only removed for eating and cleaning. Each aligner needs to be worn for a minimum of 2 weeks before changing to the next aligner in the sequence. Patients need to be reviewed by the dentist every 6-8 weeks to ensure that the teeth are moving according to plan. As there are no wires to change or adjust, each appointment is usually much faster – and less painful.

And here’s another benefit: If you want a brighter smile, the aligners can be used with teeth whitening gel so that you get your teeth whitened as you straighten them!

Invisalign treatment for more complex cases may take a year or more and some cases may simply be unsuitable for this method. Hence, it is essential to have a thorough clinical examination and all your records analysed to see if this method is right for you.

For the fees involved, please see http://www.smilemakers.com.sg/fees.htm

This article was written for Tab A Doctor by;

Dr. Asha Karan of Smile Makers Dental Clinic – the clinic for all members of the Family.

Tuberculosis

Tuberculosis (TB) is an infectious disease caused by a germ known as mycobacterium tuberculosis. Up until about 50 years ago, there were no drugs to cure TB. Now, we have adequate facilities and means to diagnose, prevent and treat TB. Yet, we are still facing a worldwide epidemic of TB. Worse, we are seeing an emergence of a TB germ that is resistant to the drugs we use to treat the disease.

TB infections are spread by breathing in droplets containing the TB germs. When people who are infected cough or sneeze, they spray TB germs into the air. Other people get infected when they inhale these TB germs.

Not everybody who gets infected with the germ develops the disease. The body's immune system 'walls off' the TB germ, which can lie dormant in the body for years. TB disease develops in about 10% of those infected. If your immune system is weakened e.g. by AIDS or drugs the chance of getting TB will be higher.

Causes & risk factors

TB is an air-borne disease transmitted through respiratory droplets from a person with the disease.
The risk of developing active TB disease is higher in:

• Persons with prolonged close contacts with someone known to have untreated TB
• Persons with underlying medical conditions such as HIV disease and diabetes
• Persons who have a weakened immune system e.g. due to drugs or sickness
• Persons who have poor nutritional status
• Drug addicts

Signs & symptoms

The following features raise the suspicion of TB:

• Cough lasting longer than 3 weeks
• Coughing out blood
• Feeling tired all the time
• Fever and night sweats
• Loss of weight
• Chest pain

Complications

Infection with TB can cause permanent lung damage if not treated early. It can also spread to other parts of the body such as the bone, intestine, brain and central nervous system where it can lead to life-threatening complications. The most serious complication, however, is when TB infection recurs and the strains causing the disease are resistant to multiple anti-TB medications.

Screening & diagnosis

If you have a cough that persists longer than 3 weeks or any of the other symptoms, see your doctor right away. If you know of someone who has the same symptoms, encourage the person to go as well. Your doctor will ask you to go for a chest X-ray. Some of you may be referred to a specialist for further investigations.

Treatment

TB disease can be cured with anti-TB drugs. To be effective, the drugs must be taken exactly as prescribed. Treatment usually involves a combination of several different drugs. Because TB germs die very slowly, anti-TB drugs must be taken for 6 to 9 months. You must continue to take your medicine until all the germs are killed, even if the symptoms of disease go away and you start to feel better.

Incomplete TB treatment means that the TB germs in the body that survive continue to grow and multiply. But this time, the germs may develop resistance to the usual TB drugs. In such situations, a different set of drugs with more side effects must be taken for a longer period. The chance of cure is also considerably reduced. What's more, the next person e.g. a family member, who gets infected, will have the same drug-resistant germs.

The World Health Organisation has advocated DOT as the standard of care for TB patients. DOT stands for Directly Observed Treatment. It means having your TB treatment supervised, usually at the polyclinics. Trained nurses will observe you taking the correct dosage and combination of TB medications. The best way to cure TB and curb its spread is to receive your treatment under the Ministry of Health's DOT programme.

Prevention

TB is a preventable disease. People with TB should be treated before they develop active disease. Also, one of the ways to control the infection is to take careful precautions with people hospitalised with TB.

There are also measures you can take on your own to help protect yourself and others:

• Complete the full course of your TB medications.

TB bacteria have a chance to become resistant to most TB drugs if full course of TB treatment is stopped. The mutant TB strains become more deadly and difficult to treat.

• Go for regular testing.

Skin testing is advised annually for those people whose immune system is weakened due to HIV or for those who have a substantially increased risk of exposure to the disease such as healthcare workers.

• Lead a healthy lifestyle.

Keep your immune system healthy by adopting healthy eating habits, exercising regularly and having enough sleep

If you have active TB, you can help keep your family and friends from getting sick by:

• Staying at home all the time especially the first two to three weeks of treatment.
• Covering your mouth with a tissue when you cough or sneeze and wear a mask in the presence of other people during the first few weeks of treatment.
• Disposing properly the dirty tissue by sealing it in a bag and throwing it away.

This article was originally published in http://www.hpb.gov.sg

Skip the Shin Splints! How to Make Your First Outdoor Run a Success

Beautiful scenery, a higher calorie burn, and a toned lower body are just a few things to look forward to when you start running outside. But if you don't play it safe, then you can just as easily be looking at a slew of new injuries, frustrations, and unmet expectations. Stay safe and make sure that your first outdoor runs are your best yet with these tips.

No. 1: Pick the Road More Traveled

When starting out, the last thing you want to worry about is getting lost. Before even lacing up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better. Well-used routes tend to have clearly defined pathways, they are often well-lit, and there's safety in numbers by choosing a trail that's populated with fellow runners. If you're feeling nervous, then opt to walk the route first, or ask a friend to go running with you.

No. 2: Start Slow (and Soft)

Aside from having to deal with what nature throws at you, running without the momentum of a treadmill is also more taxing on the body. The muscles have to work harder to push the body forward, and the joints take more of a beating from running on uneven (and harder) terrain. When you first begin running outdoors, don't expect — or even challenge yourself — to run as fast or as long as you do on a treadmill. Give your body time to adjust by gradually replacing treadmill runs with some that are outdoors, and keep your first few runs on the shorter side. You can pick up the pace and add mileage as your body acclimates. To make the transition easier on your joints and avoid injury, start by running on softer surfaces like grass, a track, or a wooded trail.

No. 3: There's More to It Than Just Running

At its simplest, running is about one foot in front of the other, but your regimen should include more than just your runs. Running on a treadmill allows for convenient notifications to warm up and cool down — not something that happens when you're outside. Being away from the gym also means there are fewer visual reminders to stretch and strength train, which are important components of any runner's routine. Prevent injury by always warming up the muscles with a brisk five-minute walk, and remember to cool down by slowly decreasing your pace; stopping suddenly during a run can lead to lightheadedness. Lastly, don't forget to strength train! Since the body works harder when running outside, the muscles and joints need to be able to handle the challenge to ward off any overuse injuries.


This article was originally published in FitSugar.com

Mole Removal Introduction

Moles, or nevi, are frequently removed for a variety of reasons. They can be removed by two surgical methods:

• Excision (cutting), with or without stitches
• Excision with cauterization (a tool is used to burn away the mole)

Although laser excision has been tried for moles, it is not usually the method of choice for most deep moles because the laser light doesn't penetrate deeply enough.

Typically, the doctor or dermatologist (a skin specialist) may choose excision with or without stitches, depending on the depth of the mole and the type of cosmetic outcome desired.

What is a mole?

Many people refer to a mole as any dark spot or irregularity in the skin. Doctors use different terms. But the following types of skin marks such as these are not treated the same way moles are and are not discussed here:

• Birthmarks
• Abnormal formations of blood vessels (hemangiomas)
• Keratoses (benign or precancerous spots, which appear after about age 30 years)

What causes moles?

Some people are born with moles. Other moles appear over time.

Sun exposure seems to play a role in the development of moles and may even play a role in the development of atypical, or dysplastic, moles.

The role of heredity cannot be underemphasized. Many families have a type of mole known as dysplastic (atypical), which can be associated with a higher frequency of melanoma or skin cancer.

Risks of Mole Removal

Risks of mole removal methods vary from infection to anesthetic allergy and nerve damage. It is always prudent to choose a dermatologist or surgeon with appropriate skills and experience with these removals. This will decrease your risk associated with this procedure.

Other risks vary depending on the area being treated and the method of removal.

One of the most common difficulties after mole removal is a scar. Many people will attempt to remove moles for cosmetic reasons, not realizing that each and every removal may result in a scar. Many times your surgeon can give you an idea of the type and location of a scar after mole removal before you make your decision about removal.

This article was originally published on WebMD.com

Facelifts: Surgical vs. Non-Surgical

Facial rejuvenation is an all-encompassing term that includes surgical as well as non-surgical modalities. I am often asked about what modality is the better than the other. The truth is that they both have a complementary role in the plastic surgeons overall strategy in facial rejuvenation and the appropriate technique is selected based on the patient’s extent of aging changes, expectations, willingness to undergo surgery and tolerance for time of work and social engagements. 

It is also important to be clear when explaining to the patients that while these treatments do produce ‘results’, the degree of improvement attainable is off course different. Generally speaking, non-invasive procedures that have no downtime would deliver a very subtle improvement of the aging face, while surgical procedures with some downtime and require time for recovery would give a profound improvement of the aging face.

Non-surgical ‘facelift’ techniques include the use of lasers, radiofrequency and focused ultrasound. These modalities are safe and are able to provide firming and tightening of the skin. They are especially good for patients with very early aging changes and the main advantage of non-surgical facelift technique is that down time is minimal and patients are able to return to work almost immediately. The beneficial effects such as firming and tightening of the skin will gradually be felt over the coming weeks.

The next level up in terms of the results attainable is the minimally invasive surgical lift – and this is the thread lift. With this procedure, sutures with little ‘barbs’ of ‘hooks’ in them are meticulously placed under the skin and secured to the firm tissues of the temple. Lifting and redraping is achieved and these generally last up to 1 to 2 years. The procedure can be repeated at regular intervals as needed and because there are no incisions downtime and swelling are minimal.

Then, for patients who have significant laxity, excess tissues and aging changes who are seeking a significant improvement of the aging face, a properly performed facelift is the best option. Facelift as a technique have also advanced significantly over the past 10 years. Modern COMPOSITE FACELIFT performed via the FACIAL SOFT TISSUE SPACES (Figure 1) have allowed for the procedure to be safely and effectively performed. Bruising and swelling are also minimized with this technique and recovery time as a result is also significantly shortened.

Finally, the range of procedures available are off course not mutually exclusive but complement each other. A patient who has had a facelift performed and after several years would like to ‘freshen’ up, would do well with non-invasive treatments such as radiofrequency or focused ultrasound treatment.

This article was written by;

Dr Wong Chin Ho | MBBS (SPORE), MRCS (ED), MMED (SURG), FAMS (PLAST SURG)
W Aesthetic Plastic Surgery
#11-07 Mount Elizabeth Medical Center
3 Mount Elizabeth, Singapore 228510
#08 - 42, Mount Elizabeth Novena Specialist Center
38 Irrawaddy Road, Singapore 329568

The ABCs of Hepatitis

Hepatitis means “inflammation of the liver”. Nausea, loss of appetite, jaundice ( yellowing of the eyes and skin ), abdominal discomfort and tea colored urine are the most common symptoms. However, it is often detected in asymptomatic individuals during health checks. There are many causes of hepatitis, including infection ( eg viruses like hepatitis A, B, C ), medications, traditional herbs, alcohol, excessive weight, inherited diseases, some types of cancer and even industrial poisons. The critical issue is finding the reason for the hepatitis as the treatment and seriousness of the illness will depend on the identified cause. In this article we focus on 3 viruses that cause hepatitis.

Hepatitis A

This is a virus infection acquired through consumption of fecally contaminated water or food, particularly shellfish. It can also be transmitted through oral-anal sex with a recently infected individual. While the affected person may feel unwell for many weeks, the disease is almost always self limiting, rarely threatens life and will not result in any serious long term complications. Once the individual recovers from the infection, he can no longer infect another individual and should be immune ( ie protected ) to future hepatitis A re-infecions. Vaccination for hepatitis A is available and this will provide life long protection. Infection by Hepatitis A is very common. In Singapore, by the age of 50 years, about 90% would have been exposed to the virus.

Hepatitis B and C

Unlike hepatitis A, these are virus infections which can potentially cause life long infection with complications ( liver failure, liver cancer ). Such infected patients are called carriers. In the initial stages, they are usually completely asymptomatic. Infected individuals can feel and look perfectly normal. This explains why many individuals do not realize they have been previously infected by these viruses until tests are performed, either during general health checks, blood donation or insurance related screenings or when pregnant.

Progression is very slow and complications with symptoms become apparent only after many years to even decades after the initial infection. By the time symptoms are noticed, liver damage is usually already severe.

About 3% of Singaporeans are hepatitis B carriers. Carriage rates vary between countries eg China 43%, Taiwan 20%, Philippines 17%, Australia 1%, Japan 3%. Hepatitis C is much less common in Singapore. Only about about 0.4-1.7% of Singaporean are hepatitis C carriers.

These viruses are acquired;

• Through sexual intercourse with or contact with the blood of an infected person. Hepatitis B is more infectious than Hepatitis C. Sexual promiscuity and having multiple sexual partners are known high risk factors. Blood contact most commonly occurs during acupuncture, tattooing or piercings performed with contaminated needles. Sharing of needles by drug addicts or those experimenting with “mainlining lifestyle drugs” is another mode of infection. In less developed medical services, contaminated blood products and even improperly sterilized surgical / dental equipment may serve as sources of infection. Sharing of razors, toothpicks, toothbrushes, nail clippers, combs with an infected person can also potentially transmit the viruses

• During delivery, the baby can also be infected through contact with the blood of a hepatitis B carrier mother. This is a common mode of transmission for hepatitis B and can largely be prevented by timely medical treatment of the newborn at birth. Transmission while the baby is still in the womb is documented but is probably rare. Pregnant mothers should therefore be screened for Hepatitis B so that the appropriate precautions are taken at birth to protect the newborn. Hepatitis C transmission during birth can also occur but is much less common than Hepatitis B.

Vaccination is available for hepatitis B and protection is usually life long. There is no vaccine for hepatitis C.

Early detection of hepatitis B and C carriers is important as it allows counseling, life style modifications and close follow up to detect complications in their earliest stages. Specific treatment for carriers are now available for hepatitis B and hepatitis C, but not all patients will benefit from treatment. Consultation with a liver specialist is advised to determine if treatment is necessary and beneficial.

Close contacts and family members of carriers should undergo screening.

This article was written by;

Dr Cheong Wei Kuen
MBBS (S’pore), MMed (Int Med), MRCP (UK), FAMS (Gastroenterology)
Consultant Physician & Gastroenterologist

Mount Elizabeth Medical Center

Sparkling Water vs. Plain Water

If you've swapped out your daily soda for sparkling water, or like to drink the bubbly stuff because plain H2O can be boring, I bet you're wondering how healthy it is. Fizzy water is not only refreshing, but it also hydrates your body as well as regular ol' water.

You may have heard that the carbon dioxide added to water to make it bubbly can be acidic, and can cause erosion to your tooth enamel. Don't worry because the damage is minimal, and one would have to drink massive amounts of sparkling water in order to wear away enamel faster than it's renewed. Sodas, on the other hand, contain phosphoric acid, which definitely rots your teeth.

What about sparkling water affecting your bones?

You may have also heard that carbonated water can leach calcium out of your bones and lead to osteoporosis, but no studies have been found to back this up. Actually, drinking sparkling water may even keep calcium locked in your bones.

One thing you need to watch out for is flavored sparkling waters. Some varieties are enhanced with natural fruit juices, but others contain sugar or artificial sweeteners, so be a label reader to avoid unnecessary calories. Some fizzy mineral water or club soda can also contain high amounts of sodium, which can contribute to high blood pressure. Another downside to opting for the bubbly is that some people may experience bloating or gas from drinking it.

Which do you drink more often, sparkling or regular water?


This article was originally published on FitSugar.com

How to Juice Fast Safely

Juice fasting is an often misunderstood practice and can be very detrimental if not approached correctly. Promises such as "lose 5 pounds in 5 days!" and "get glowing skin!" are often bandied around detox and fasting programs, leading you to jump too quickly into a fast without prior preparation, sufficient knowledge and managed expectations to ensure you have a safe, enjoyable and beneficial fasting experience.

While the promises above are certainly achievable through fasting, I don’t encourage any regime which blindly promises physical results without real education and guidance on the fasting process.

When used intelligently and carefully, juice fasting can be a beautiful, nourishing tool to improve your health, clarity and sense of connection to self and your spiritual life. It can allow you to go deeper into cleansing your body, breaking down acidic waste matter and rejuvenating your body at a cellular level, which is then reflected in the health and vitality of all of you.

Before you try juice fasting, you need to understand how it works and when to use it.

What is juice fasting?

It is a certain period of time when all you typically consume only liquids, specifically water, herbal teas, fresh fruit and vegetable juices and strained vegetable broth.

Just as important is what you are not consuming when fasting -- any liquids which will tax the body such as coffee, caffeinated teas, milk, soda, pasteurized juice, protein powder mixes, diet drinks and so on. Solid or blended foods are also not consumed as the fiber content activates digestion which is avoided during fasting.

Why juice and what types of juice?

When you juice your fruits and vegetables, you remove the fiber and drink only the liquid which contains the organic hydration, nutrients, vitamins and enzymes from the plant food. Although you do need fiber in your diet, going for a certain period of time without it will give your body a chance to spend less energy on digestion.

Around 70% of your energy every day is spent on digestion alone, so when you are eating 3 meals a day plus snacks, you are rarely giving your body a chance to direct energy to deeply cleansing the body and drawing up old acidic waste that is likely causing a whole host of symptoms.

If you suffer from headaches, constipation, diarrhea, skin troubles, fatigue, irritability, excess weight, bloating or any other number of symptoms, your body needs some help to cleanse. The intelligent application of fasting is a brilliant way of helping you to do this.

Enjoy plenty of fresh vegetable juices, particularly green vegetable juices (see recipe below), with a touch of fruit to sweeten the juice and ensure it is still delicious. You can also use sweeter vegetable such as carrot, beetroot and bell pepper to add sweetness.

A good rule of thumb is to ensure that at least half of your juices when fasting are green vegetable based juices, and then use other juices for fun and variety. Be particularly careful not to overdo fresh fruit juices as they will send your sugar levels out of balance and feed yeast if over consumed.

Low sugar fruit juices are a better option. Fresh grapefruit juice alone is divine, green apples add sweetness to any juice, and berries add a whole new indulgent flavor. Use lemons and limes in everything if you like! They are brilliant alkalizers and extremely low in sugar.

How much juice should I be drinking?

How much juice you drink when fasting is a very personal decision as it should be directed by your own hunger signals and how you feel. However, it is ideal to include at least one liter of green vegetable juice every day, if not more. Then you could enjoy another one to three litres of juice dependent on how much you feel you need.

For both myself and a lot of clients that I guide on fasts, two to three liters of juice over the day feels good, although some days might be a little less or more. Get your one to two liters of mostly green vegetable juice in as your non negotiable and then have more juice according to your body’s needs.

Do I need to alter my lifestyle and routine while fasting?

This very much depends on your experience with fasting, your health history, your work and family commitments, the cleanliness of your diet before starting, the responsibilities and demands on your time and energy and the support you have.

If you are drinking a lot of juice, say four liters, you may find that you can continue on functioning with your normal schedule just fine while fasting. However, by doing so you are not giving your body the maximum chance to embrace and work with the healing and cleansing process. While you may be able to get up and go to work, do your chores, look after your family and make your juice to boot, you won’t be giving yourself the best experience and results possible. Rest and relaxation are vital for optimal results.

If you are drinking three liters of juice or less, it is really important to cut yourself a break while doing your juice fast. You don’t have to stop your life altogether, but cut out excess work that can wait, say no to social events which might make your fasting more difficult to stick to and take up more of your time and energy, leave the hard workouts out of your regime and communicate to any one you need to that you won’t be taking on anything extra.

Carve out some time as often as you can for relaxation, rest, gentle movement like stretching and walking, reading, watching films, meditation and for working on creative projects that inspire and delight you, rather than those that drain you.

How to ensure your fast is beneficial

When you fast, your body is using all that time normally spent on digestion to clean up your cells and draw up old toxic matter. When this toxic matter is drawn up, it is looking for a way out of your body. For your fast to leave you cleaner celled and feeling better, you have to ensure that toxic matter actually leaves your body.

You will know this matter has left your body because you will see it and feel it coming out, particularly though your bowel! You might also see it in your skin and through your sweat, and in excess mucus build up in your mouth and nose, but your bowel is going to play the biggest role in dumping that old toxic waste out – literally!

However, the vast majority of people who fast don’t have natural bowel eliminations. If this si the case for you, colon cleansing is truly a must!

If you fast but your bowels aren’t moving, where do you think that toxicity is going? That’s right – nowhere! It’s going to stay inside you and your body will be in exactly the same state as it was before your fast. That is not a beneficial fast!

How you can incorporate juice fasting into your life

So by now you understand what juice fasting is and why it is a fabulous cleansing and healing tool. It may however still seem very intimidating and scary for you to think about going without solid food for a few days or more! That is very normal but don’t despair, you can still use the concept of juice fasting to get you great results without having to go for a long period surviving on only liquid meals.

To give you an idea, here are a few ways you can include fasting in your life to get results: one day fasts, part day fasts, mini fasts, long fasts, juices and blended food “fasts”, juices and raw food “fasts”, and even just including juicing into your daily routine along with the other meals you eat will start to get you on the path to cleaner cells.

Whatever approach works best for you is great! Any help you give your body by lightening up your diet and adding in juicing is going to start shifting your body to a more alkaline and balanced state which will only give you better health and a body you love over time.

If you would like to be guided through a fast at a level that is right for you, you can join in The Juicy Life program, which next starts on Monday the 9th of May. You can check out details for The Juicy Life program here.

The only way to effectively approach cleansing, whether it is juice fasting, raw foods, whole foods or any other kind of approach, is to consider your individual needs, goals, health history, and emotional and social considerations, and find an approach which will take you closer to your goals while honoring your own needs.

Here’s to clean cells that dance and sing with life!

This article was originally published by Casey McCluskey for mindbodygreen.com

Common Myths of New Motherhood

As if you needed another challenge on top of learning to be a mom and getting to know your baby, there are a bunch of myths about new babies in circulation. By ridding yourself of some erroneous bits of information, you can streamline your life and make your days and nights more pleasant.

Myth: Babies Should Sleep Through the Night

Lack of sleep is an oft-cited reason to dislike the first months of new motherhood. Sleeping like you did prior to pregnancy is not going to happen for a while. However, there are a couple of key things to remember about nighttime sleep when you're a new mom.

For one thing, no one actually sleeps deeply through the night. If you look at what sleep researchers have known for years, the truth is that everyone passes through different cycles of sleep each night. These are periods of both light and deep sleep. Many adults have minor waking episodes at night. When your baby wakes you up with crying, it might not be much different from those experiences.

Second, in many cases, it is dangerous for babies to sleep through the night. This is because a baby has a tiny belly that cannot hold enough food to get her through the night. By waking to feed, even in small amounts, babies get what they need to survive and thrive. In the beginning, most babies wake up two or three times each night. By three months of age, this has gradually decreased for most families, though it is not uncommon to have a baby who is still waking up once a night even at nearly nine months of age.

Additionally, waking to feed your baby a few times a night gives you the opportunity to meet some of her other needs. This might include changing a dirty diaper or moving your little one into a better sleeping position. Some mothers are also anxious about sleep periods that last too long, so night waking can ease these worries.

Myth: You Will Get Skinny Right Away

You will probably be sad to know that you'll most likely wear maternity clothes home from the hospital. Though you lose a lot of weight when your baby is born, you may also suffer from some swelling, particularly if you have intravenous therapy in labor or postpartum. You will have stretched your abdominal skin, which will take a while to return to its original shape. Remember, it took you nine months to put on the weight, so you can't expect to lose it overnight. However, you will see the most dramatic changes during the first six weeks after birth.

The good news is that breastfeeding can burn up to 1,500 calories a day. It also taps stores of maternal fat that were established in your body specifically for breastfeeding during pregnancy. This makes breastfeeding the natural way to shed unwanted pregnancy pounds.

Myth: The First Six Weeks After Birth Are Unbearable

Surely you have heard this one. Everyone says those first six weeks of little sleep, endless feedings, a sore body, and other physical issues will nearly kill you. Truthfully, many women actually find the first six weeks interesting and pleasant. Many of the sweetest moments you will share with your baby come during late-night feedings and other supposedly "terrible" moments. Don't expect the first six weeks postpartum to be miserable; you may end up pleasantly surprised to find these few weeks go more smoothly than you thought.

Myth: After the First Few Days You Should Feel Like Your Old Self Again

Giving birth is hard work. You will likely feel drained from pregnancy and birth for weeks to come. You'll probably also be a bit overwhelmed by the task of shaping your parenting theories, not to mention tired from a few sleepless nights. While the physical issues are normal and simply take time to heal, your new role as a mother will take the place of certain other activities you enjoyed as your "old self."

It will take at least six weeks for the majority of the physical healing process to occur. During this period of time, your uterus will shrink back down to its prepregnancy size. You will lose the majority of your weight, though it will take additional work to strengthen and tone your muscles. Your hormones will start to level out, and your body will heal any wounds incurred during the birth process.

What Is A Tumor?

A tumor, also known as a neoplasm, is an abnormal mass of tissue which may be solid or fluid-filled. A tumor does not mean cancer - tumors can be benign (not cancerous), pre-malignant (pre-cancerous), or malignant (cancerous). There are many different types of tumors and a variety of names for them - their names usually reflect their shape and the kind of tissue they appear in. Put simply, a tumor is a kind of lump or swelling, it does not necessarily pose a health threat.

When doctors use the term tumor they are talking generically and not about the size of the lesion. A mass usually refers to a lump which is at least 20 mm (0.787 inches) in diameter at its widest point, while a nodule is less than 20 mm at its widest point.

Tumor sizes may vary enormously. In January 2012, Nguyen Duy Hai, a 32-year-old Vietnamese man underwent a 12-hour operation to remove a 200-pound tumor from his leg. Dr. McKay McKinnon, lead surgeon, had rated the success of the operation at just 50%. The surgery was a success.

Cancer stem cells may play a major role in tumor growth, three studies published in the journals Nature and Science revealed in August 2012. Scientists believe cancer might have its own stem cells that impact on the regrowth of tumors. They added that if further studies confirm their findings, the way we treat cancerous tumors may change dramatically.

According to Medilexicon's medical dictionary, a Tumor is:

1. Any swelling or tumefaction.

2. One of the four signs of inflammation (t., calor, dolor, rubor) enunciated by Celsus.


What is a benign tumor?

A benign tumor (benign neoplasm) cannot metastasize - it cannot spread. Examples include uterine fibroids and moles. "Benign" means it is non-progressive, it remains as it is.

Most benign tumors are not harmful to human health. Even though they are not cancerous, some may press against nerves or blood vessels and cause pain or other negative effects. Benign tumors of endocrine tissues may result in the excessive production of some hormones.

Examples of benign tumors include:

Adenomas - tumors that arise from glandular epithelial tissue - epithelial tissue is the thin membrane that covers glands, organs and other structures in the body. A polyp in the colon is a type of adenoma. Other examples include pituitary adenoma, adrenocortical adenoma, basal cell adenoma, bile duct adenoma, chromophobe adenoma, follicular adenoma, hepatocellular adenoma, and nipple adenoma (there are many more).

Although adenomas are not cancerous, they can change and become so; then they are called adenocarcinomas.

Fibroids (fibromas) - benign tumors that grow on fibrous or connective tissue of any organ in the body. Uterine fibroids are common. Uterine fibroids can cause vaginal bleeding, pelvic pain or discomfort, and urinary incontinence.

The fibroma durum (hard fibroma) is made up of many fibers and few cells. The fibroma molle (soft fibroma) is made up of several loosely connected cells and less fibroid tissue. Soft fibroma is usually found in the armpits, groin, neck and eyelids.

There are many types of fibromas, such as angiofibroma, cystic fibroma (fibroma cysticum), myxofibroma (fibroma myxomatodes), nonossifying fibroma, ossifying fibroma, cemento-ossifying fibroma, pleomorphic fibroma, fibroma of tendon sheath nuchal fibroma, chondromyxoid fibroma, desmoplasmic fibroma, collagenous fibroma, and perifollicular fibroma.

Some fibromas can cause symptoms and may require surgical removal. Rarely, fibroids can change and eventually become cancerous, they are then called fibrosarcomas.


Hemangiomas - benign tumors which consists of a collection of too many blood cells. They can sometimes be seen on the surface of the skin and are colloquially called strawberry marks. The majority of hemangiomas appear at birth and gradually go away after some months or years.

Hemangiomas do not usually require any treatment. If they affect the patient's ability to eat, hear or see, the doctor may recommend treatment with corticosteroids. If the patient is over 10 years of age, they are more commonly removed today using laser surgery.


Lipomas - the most common form of soft-tissue tumor. Lipomas consist of adipose tissue (fat cells). Most of them are very small, painless, soft to the touch, and generally movable. They are more common among people aged 40+ years. Experts disagree on whether lipomas can change and become cancerous (malignant).

There are many kinds of lipomas, such as angiolipoleiomyoma, angiolipoma, chondroid lipoma, corpus callosum lipoma, hibernoma, intradermal spindle cell lipoma, neural fibrolipoma, pleomorphic lipomas, and superficial subcutaneous lipoma (the most common type, found just below the skin's surface).


What is a premalignant tumor?

A premalignant or precancerous tumor is one that is not yet malignant, but is about to become so.

Examples of premalignant growths include:

Actinic keratosis - also known as senile keratosis or solar keratosis is a premalignant growth consisting of crusty, scaly and thick patches of skin. Fair-skinned people are more susceptible to these types of growths, especially those who are exposed to sunlight (it is linked to solar damage).

Actinic keratoses are seen as potentially premalignant because a number of them progress to squamous cell carcinoma. Doctors usually recommend treating them because of this. There is a 20% risk that untreated lesions eventually become cancerous. Continuous sun exposure increases the risk of malignancy.

Dysplasia of the cervix - the normal cells lining the cervix of the uterus change. The growth can be premalignant, a prelude to cervical cancer. Cervical dysplasia is diagnosed with a PAP smear. According to the National Institutes of Health, USA, about 5% of PAP smears detect the presence of cervical dysplasia. They are more common in women aged 25 to 35. They may be removed with Cryotherapy (freezing), or conization (the cone of tissue from the cervix is removed).

Metaplasia of the lung - the growths occur in the bronchi, tubes that carry air from the windpipe into the lung. The bronchi are lined with glandular cells, which can change and become squamous cells. Metaplasia of the lung is most commonly caused by smoking.

Leukoplakia - thick, white patches form on the gums, bottom of the mouth, insides of the cheeks, and less commonly on the tongue. They cannot be scraped off easily. Experts believe tobacco smoking and/or chewing is the main cause. Although Leukoplakia is rarely dangerous, a small percentage are premalignant and can eventually become cancerous. Many mouth cancers occur next to areas of leukoplakia.

If smokers quit, the condition usually clears up. Quitting both alcohol and tobacco together has better results. The patches can be removed using laser, a scalpel or a cold probe that freezes the cancer cells (cryoprobe).


What is a malignant tumor?

Malignant tumors are cancerous tumors, they tend to become progressively worse, and can potentially result in death. Unlike benign tumors, malignant ones grow fast, they are ambitious, they seek out new territory, and they spread (metastasize).

The abnormal cells that form a malignant tumor multiply at a faster rate. Experts say that there is no clear dividing line between cancerous, precancerous and non-cancerous tumors - sometimes determining which is which may be arbitrary, especially if the tumor is in the middle of the spectrum. Some benign tumors eventually become premalignant, and then malignant.

Metastasis - malignant tumors invade nearby cells, and then the cells near those, and spread. Some cells can break off from the tumor and spread to various parts of the body through the bloodstream or the lymphatic system, and establish themselves anywhere in the body, and form new malignant tumors. Metastasis is the process by which cancer cells spread from their primary site to distant locations in the human body. For example, a patient may have started off with melanoma (skin cancer) which metastasized in their brain.

The cancer cells that metastasize are the same as the original ones. If a lung cancer spreads to the liver, those cancer cells that grow in the liver are lung cancer cells which have acquired the ability to invade other organs.

There are different types of tumors, which are made up of specific types of cancer cells:

Carcinoma - these tumors are derived from the skin or tissues that line body organs (epithelial cells). Carcinomas can be, for example, of the stomach, prostate, pancreas, lung, liver, colon or breast. Many of the most common tumors are of this type, especially among older patients.

Sarcoma - these are tumors that start off in connective tissue, such as cartilage, bones, fat and nerves. They originate in the mesenchymal cells outside the bone marrow. The majority of sarcoma tumors are malignant. They are called after the cell, tissue or structure they arise from, for example fibrosarcoma, liposarcoma, angiosarcoma, chondrosarcoma, and osteosarcoma.

Lymphoma/Leukemia - cancer arises from the blood forming (hematopoietic) cells that originate in the marrow and generally mature in the blood or lymph nodes. Leukemia accounts for 30% of childhood cancers. Leukemia is thought to be the only cancer where tumors are not formed.

Germ cell tumor - these are tumors that arise from a germ cell, pluripotent cells (cells than can turn into any kind of cell). Germ cell tumors most commonly present in the ovary (dysgerminoma) or testicle (seminoma). The majority of testicular tumors are germ cell ones. Less commonly, germ cell tumors may also appear in the brain, abdomen or chest.

Blastoma - tumors derived from embryonic tissue or immature "precursor" cells. These types of tumors are more common in children than adults. "Blastoma" is often the root word used in longer ones that describe tumors, for example, medulloblastoma and glioblastoma are kinds of brain tumors, retinoblastoma is a tumor in the retina of the eye, osteoblastoma is a type of bone tumor, while a neuroblastoma is a tumor found in children of neural origin.


What is a biopsy?

To decide whether a tumor is malignant or not, a sample must be taken by a surgeon or an interventional radiologist and sent to the laboratory and examined under a microscope by a pathologist - the sample is called a biopsy. There are three different types of biopsies:

1. Excisional biopsy - the entire lump or suspicious area is surgically removed.
2. Incisional (core) biopsy - a sample is surgically removed from the tumor
3. Needle aspiration biopsy - fluid or a sample of tissue is removed with a needle

This article was written by Christian Nordqvist for Medical News Today