The Best Way to Beat Worry? Just Don't.

Karl Pillemer Ph.D. Lessons for Loving

... and why those who've seen it all know worrying is a waste of time.

Posted Jan 23, 2016 

 Over the past 10 years, I’ve conducted studies designed to tap the practical wisdom for living of the oldest Americans. Using a nationally representative survey and in-depth interviews, I invited older people (mostly age 70 and above) to tell me what younger people should do—and not do—to live happier, more fulfilling lives. I've especially loved it when the elders have been definitive, as it was when we asked over 1,200 elders what they would recommend to younger people looking for ways to make the most of their lives. Many focused on this single action:
            Stop worrying.
As the elders reflected on their lives, I heard many versions of “I would have spent less time worrying” and “I regret that I worried so much.” Indeed, from the vantage point of late life, many felt that if given a “do-over,” they would like to have back all the time they spent fretting needlessly over future events that never happened. Their advice is straightforward:

Worry is an enormous waste of your precious and limited lifetime.

John Alonzo, 83, didn’t mince words: "Don’t believe that worrying will solve or help anything. It won't. So stop it."
Most of us would agree. But what should we do to reduce pointless worry? Fortunately, the elders offer practical solutions: Based on long experience, they suggest the following strategies that have worked for them—and which they believe will work for younger people, as well.
1. Focus on the short term rather than the long term.
The elders suggest that you avoid the long view when you are consumed with worry and focus instead on the day at hand. Eleanor, age 102, told me:

"I think that if you worry, and you worry a lot, you have to stop and think to yourself, ‘This too will pass.’ You have to put it out of your mind as much as you can at the time. So the most important thing is one day at a time. You can plan ahead but it doesn't always work out."

Focusing on the more immediate moment relieves pointless worry, many elders reported.
2. Instead of worrying, prepare.
The elders see a distinct difference between worry and conscious, rational planning that greatly reduces worry. And it’s the free-floating worry, after one has done everything one can about a problem, which seems so wasteful to them. Joshua, 77, summed up the consensus view:

"If you're going to be afraid of something, you really ought to know what it is, at least understand why. Identify it: I'm afraid of X. And sometimes you might have good reason. That's a legitimate concern. And you can plan for it instead of worrying about it."

3. Acceptance is an antidote to worry
The elders know about the futility of worry, because they have been through the process many times: Worrying about an event, having it occur, and experiencing the results. Based on their experience, they recommend an attitude of acceptance as a solution to the problem of worry. We often see acceptance as purely passive, not something we can actively foster. But in addition to focusing on the day at hand and preparing as worry-reduction strategies, many of the respondents recommend actively working toward acceptance.
Hannah, 97, lost her family to the Nazis but later had a highly successful career as a businesswoman while raising a family. Looking aback over her life, her advice was similar to that of many of the elders in the study:

"Learn that life is good. You have to learn from the problems or the problems overcome you. I've learned a lot about life and nothing bothers me anymore. And it gets to be so, and it's just the way it is. Acceptance, yes. If you don't accept it you go down the drain. Be calm, go with the flow. How else can you live? Life is short, you have to be open-minded. Very open-minded, learn to accept instead of worrying, then you will be okay."

Worry is endemic to the experience of most modern-day people, so much so that accomplishing this lesson may seem extremely challenging. But what the elders tell us is consistent with research findings: Psychologists note that worry—ruminating about possible bad things that may happen to us—is different from concrete problem-solving. The elders suggest you spend your time on the latter and drastically eliminate time spent on the former.
It’s advice worth taking.

15 Ways Being an Introvert Can Affect Your Health

Preferring to be alone can actually have a real impact on your physical and mental wellbeing. 

 

Are you an introvert?

by Amanda MacMillan
When do you tend to feel the most energized: after a party with lots of friends and strangers, or after a day of solitude and quiet reflection? If you chose the latter, you may consider yourself an introvert—someone who feels easily exhausted by social interaction and feels most content being left alone.

Introverts are often seen as shy, introspective, or antisocial, but the reality is more complicated than that—most people aren't fully introverted or extraverted, and actually fall somewhere in between. Whether you lean toward introversion or extraversion doesn't just affect your social preferences, either; here are 15 ways it can also affect your physical and mental health.
 

Social situations may stress you out

"Introverts can get overstimulated easily, so if there's a lot going on around them, it can cause anxiety," says Laurie Helgoe, PhD, assistant professor of psychology at Davis & Elkins College and author of Introvert Power. Even just the pace of conversation can be demanding and mentally draining, she adds. "When I'm talking to extraverts, sometimes they're five thoughts ahead of me because I'm still processing the first thing they're talking about."

Not all introverts hate big parties and networking events, but most tend to prefer smaller gatherings with close friends. "It's a misnomer that all introverts globally are stressed by social situations," Helgoe says. "But I would say that it's not usually 'the more the merrier' for us—it's usually 'the more, the more stressful.'" (The good news? If you do have social anxiety, research shows that people probably like you more than you think.) 

 

You may have less FOMO

Introverts may be more immune to different kinds of social stress—specifically, the pressure to make an appearance at every event they're invited to, or the "fear of missing out" (also known as FOMO). They don't feel the need to always be "on" with other people, and may not be as insulted if they're not included in something.

"One strength of an introvert is the ability to somehow withstand some of those pressures to be engaged all the time," says Helgoe. "We just aren't as tempted by happy stimuli; our brains don't get revved up as easily. Of course we can feel left out too, but somehow we're able to shut it off a little more easily."
 

Dating can be harder

If you're an introvert looking for love, you may feel like the deck is stacked against you. "We just don't put ourselves out there as much as extraverts; and even when we do, we aren't as quick to make friends of strangers," writes author Sophia Dumbing in her book Introverts in Love. But she argues that once introverts get past that hurdle, they actually have some advantages over introverts—like the desire to make deep one-on-one connections.

Helgoe agrees: "We are very selective; we aren't going to waste our time in relationships that don't draw us in," she says. Online dating has been a huge help for introverts, she adds, "because often we can skip the small talk and start those conversations at a more real level. In a way it's leveled the playing field." 

 

You may be less happy overall

Not all introverts are depressed and not all depressed people are introverts, but there is a connection. "There are certain characteristics of introverts that line up with depression," says Helgoe. "We're reflective and we can get caught up in rumination. We also tend to be more realistic: We look at the whole picture, rather than just picking up on happy stimuli."

Research has shown that when people act extraverted or outgoing, they tend to feel happier overall. In fact, says Helgoe, even introverts can get a mood boost by acting like extraverts for short periods of time. "I don't think the answer is always that introverts need to get out there and socialize," she says, "but I do think we should be aware that sometimes we are so protective of our comfort zones, we don't take advantage of opportunities we might really enjoy."
 

It may affect where you're happiest

Introverts tend to prefer living in the mountains, which are seen as calming and peaceful, while extraverts would rather live in open, flat regions, like near the ocean, which they perceive as more sociable and stimulating according, to a 2015 study by Shigehiro Oishi, PhD, professor of psychology at the University of Virginia.

These types of preferences may affect where people will be happiest, says Oishi, which could in turn have an affect on mental or even physical health. That doesn't mean all introverts should move to the mountains, he says. Instead, no matter where you live, seek out secluded spaces where you feel comfortable, whether it's the library, a quiet park, or even a special area in your house. 

 

Trendy fitness classes may not work for you

CrossFit and boutique studio classes are so hot right now in part because their workouts double as social events. But for introverts, group classes may actually turn them off to exercising. In a 2011 study on personality type and body weight, researchers noted that "lifestyle and exercise interventions that are done in a group setting may be more effective for extraverts than for introverts."

"The assumption is that we're all extraverts and we will all benefit from the same activities, and that can really mess up our game as introverts," says Helgoe. "I've learned that it's easier for me to stay committed to my own running, which gives me time to myself in my own space. (Introverts can still benefit from someone holding them accountable, she adds, so it can help to ask a friend to keep tabs on your progress.)
 

You form strong friendships

You may not have as many friends as someone who's very extraverted, but that's because you value quality over quantity. "Introverts have some qualities that are conducive to intimacy," says Helgoe. "We can tolerate silence and pauses, and allow time for a conversation to deepen. We're less likely to engage in small talk, but that's not because we don't like people—it's because we don't like the barrier it creates to sharing real thoughts and ideas."

Some introverts do have trouble bonding with anyone at all, and may truly be isolated—a risk factor for health problems and even a shorter lifespan. But you don't need a huge social network to ward off loneliness, say experts; a few good friends who are always there for you can be enough to keep you happy and healthy. 

It could impair your immunity

Extraverts may have stronger immune systems than introverts, according to a 2014 joint study from the University of Nottingham and the University of California, Los Angeles. Extraverts tended to have increased expression of pro-inflammatory genes associated with the body's immune response, while people who scored high in "conscientiousness" had reduced expression of these genes. In other words, extraverts appear to have immune systems that can deal effectively with infection—perhaps because their socially oriented nature exposes them to more germs overall. Oishi says that introverts' immunity may also be hampered because they tend to feel positive emotions less frequently than extraverts. But whatever the reason, he adds, the effect of personality on immunity is likely pretty small.
 

Your brain is wired differently

Introverts tend to have larger and thicker gray matter in the area of the brain responsible for abstract thought and decision making, according to a 2012 Harvard University study. This could explain why they are more likely than extraverts to ponder over things for longer, rather than making impulsive decisions and living in the moment.

Previous research has also suggested that introverts have higher levels of "cortical arousal," which means they respond stronger to outside stimuli like sights and sounds. Experts think this may be why they become overwhelmed in loud or crowded environments—and why extraverts may seek out those same situations to raise their own arousal levels. 

 

You may handle sleep deprivation better

Introverts may be better at pulling all-nighters than extraverts, according to a 2010 study on the effects of sleep deprivation from the Walter Reed Army Institute. After being kept awake for 36 hours—including 12 hours of social interaction—extraverts tended to have lower scores on tests for alertness and reaction times than introverts.

Social stimulation can be exhausting for regions of the brain that deal with attention and wakefulness, and so it increases the need for sleep. But introverts seem to have some resistance to that need, the authors concluded, perhaps because they have higher cortical arousal. In other words, those brain regions are more active in the first place, so they're not tired out as easily.
 

You may not be much of a risk-taker

Brain differences may also help explain why introverts are less likely to engage in risky behavior. Research has shown that extraverts' brains light up more when gambling, for example, and that extraverted children tend to overeat more than their introverted peers.

"Introverts are, on average, less risk-taking than extraverts," says Oishi—a quality he says can protect against potentially harmful behavior. Helgoe agrees: "Extraverts are more prone to impulse-related distress," she says. "They tend to have more externalizing disorders, while introverts tend to internalize things." 

t could affect your driving

When horns and sirens start blaring, introverts may have trouble behind the wheel, according to a 2015 Iranian study. Researchers tested reaction times in various traffic situations, and although reaction times slowed for both introverts and extroverts when noise was introduced, it was quite a bit worse for introverts.

Oishi says he's not surprised by these findings. "Introverts tend to like a quiet place, so it could be a familiarity issue here," he says. "Extraverts are more used to being in a noisy place, and therefore [may be] less affected by noise."
 

You may be skipping important conversations with your doctor

When you're worried about something going on with your body, do you ask your doctor about it? Introverts may be less likely to bring up questions or problems, says Helgoe, which may lead to health problems that could have been prevented. "Doctor's visits today are so quick, you really have to be very assertive if you want to voice your concerns," she says. "Under that kind of pressure, it can be very hard for introverts to volunteer information."

Helgoe recommends that introverts prepare by writing down questions and concerns before medical appointments. "If you bring in a list, your doctor will pay attention and make sure everything on your list is answered—and you'll be less likely to panic or forget what you wanted to ask," she says. 

It can affect your self-worth

It's true that introversion can be associated with depression, but that's not always the case. Sometimes, though, introverts can be labeled as unhappy simply because they don't express their joy outwardly, says Helgoe. This isn't just an unfortunate misunderstanding, she says; it can sometimes become a self-fulfilling prophecy.

"When studies define happiness, they don't usually include feelings like tranquility, peacefulness, and calm," she says. "If introverts are reflective or nostalgic or melancholy, society labels us as depressed or aloof. Then we think there's something wrong with us, and we start feeling depressed."
 

It's perfectly healthy...if you embrace it

The most important thing introverts need to know, says Helgoe, is that there's nothing wrong with them. "When people recognize that introversion is not an impairment, they become much happier and are able to accept themselves for who they really are," she says.

Embracing your introverted side also means you can start to make better decisions about your lifestyle, your career, and your friendships, she says. (For example, Helgoe realized that seeing patients all day was exhausting her energy, but that she loves writing and public speaking.) "I encourage introverts to look at what their happy means, instead of trying to judge themselves against some society image or some sitcom image of what your life should be like," she says.

Unlocking the sleep-gut connection

Michael J Breus Ph.D. Sleep Newzzz

New research on sleep and the world of the microbiome

Posted Jan 08, 2016 

 There’s a lot of discussion these days about gut health (link is external)—how a healthy gut can support overall health, and the ways a compromised gut may contribute to illness and disease. We’re learning more about the complexity of the vast, dense, microbial world of the human gut and its influence over immune health, hormone balance, brain function, and mental and physical equilibrium. What relationship exists between sleep and this microbial ecosystem within the body? Emerging science demonstrates that there is a very real and dynamic connection between the microbiome and sleep itself. What is the microbiome?
The term microbiome (link is external) can mean a couple of different things. It is sometimes used to describe the collection of all microbes in a particular community. In scientific terms, the microbiome can also refer to the genes belonging to all the microbes living in a community. The microbiome is often seen as a genetic counterpart to the human genome.
The genes that make up a person’s microbiome are far more numerous than human genes themselves—there are roughly 100 times more genes in the human microbiome (link is external) than in the human genome. This makes sense when you consider that there are somewhere in the neighborhood of 100 trillion microbes living in (and on) each of us—a combination of many different types, including bacteria, fungi, viruses and other tiny organisms.
This vast array of microbial life lives on our skin and throughout the body. The largest single collection of microbes resides in the intestine—hence the attention to “gut” health. Here, trillions of microscopic organisms live and die—and appear to exert a profound effect on human health.
The microbiome and sleep
The human microbiota is a complicated, dynamic ecosystem within the body. It appears to interact in some important ways with another fundamental aspect of living—sleep. As with much about the microbiome, there is a tremendous amount we don’t know about this interaction. That said, there are some fascinating possible connections and shared influences. Scientists investigating the relationship between sleep and the microbiome are finding that this ecosystem may affect sleep and sleep-related physiological functions in a number of ways—shifting circadian rhythms (link is external), altering the body’s sleep-wake cycle (link is external), and affecting hormones that regulate sleep (link is external) and wakefulness. Our sleep, in turn, may affect the health and diversity of the human microbiome.
The microbial life within our bodies is in perpetual flux, with microbes constantly being generated and dying. Some of this decay and renewal naturally occurs during sleep. There’s no answer yet, however, to the important question: What role does sleep itself play in maintaining the health of the microbial world inside us, and which appears to contribute so significantly to our health?
There are some important signs of a significant connection: We’ve seen research demonstrating that circadian rhythm disruptions (link is external) can have negative effects on gut microbiota. (More on this shortly.) There’s also evidence that the disordered breathing associated with obstructive sleep apnea (OSA) (link is external), a common sleep disorder, may disrupt the health of the microbiome. Scientists put mice through a pattern of disrupted breathing that mimicked the effects of OSA, and found that the mice that lived with periods of OSA-like breathing for six weeks showed significant changes to the diversity and makeup of their microbiota.
Sleep and the gut-brain connection
A significant, fast-growing body of research illustrates the far-reaching effects of the microbiome (link is external) over brain function and brain health—as well as the influence of the brain over gut health and the microbiome. This “gut-brain axis” appears likely to have a profound influence over nearly every aspect of human health and physiological function, including sleep (link is external).
The constant communication and interplay between the gut and the brain has the potential to influence and intersect with sleep directly and indirectly. Let’s take a closer look at the ways that might occur:
Mood. Studies indicate that the health and balance of the gut microbiota (link is external) has a significant influence over our mood and emotional equilibrium. Disruptions and an imbalance of gut microbes have been strongly connected to anxiety and depression (link is external). This has potentially significant implications for sleep, as both anxiety and depression can trigger or exacerbate sleep disruptions (link is external).
Stress. Research is also revealing a complicated, two-way relationship between stress and gut health (link is external) that also may exert influence over sleep and sleep architecture. Stress is an extremely common obstacle to healthy, sufficient sleep (link is external).
Pain. Studies link gut health to pain perception, specifically for visceral pain. An unhealthy microbiome (link is external) appears to increase sensitivity to this form of pain. Like so many others, this connection travels the communication pathway between the gut and the brain. The connection between sleep and physical pain (link is external) or discomfort is significant—the presence of pain can make falling asleep and staying asleep much more difficult.
Hormones. Several hormones and neurotransmitters that play important roles in sleep also have significant influence over gut health and function. The intestinal microbiome produces and releases many of the same neurotransmitters (link is external)—dopamine, serotonin, and GABA among them—that help to regulate mood, and also help to promote sleep. Also:

• Melatonin, the “darkness hormone" essential to sleep and a healthy sleep-wake cycle, also contributes to maintaining gut health. Deficiencies in melatonin have been linked to increased permeability of the gut—the so-called "leaky gut" (link is external) increasingly associated with a range of diseases. Melatonin is produced in the gut as well as the brain, and evidence suggests that intestinal melatonin (link is external) may operate on a different cyclical rhythm than the pineal melatonin generated in the brain.
• Cortisol is another hormone critical to the human sleep-wake cycle (link is external). Rising levels of the hormone very early in the day help to promote alertness, focus, and energy. Cortisol levels are influenced in several ways within gut-brain axis (link is external): The hormone is central to the stress and inflammatory response, and also exerts an effect on gut permeability and microbial diversity. The changes to cortisol that occur amid the interplay of the gut and brain are likely to have an effect on sleep.

‘Circadian rhythms’ of the gut?
There is some pretty fascinating research connecting the gut microbiome to circadian rhythms (link is external), the 24-hour biological rhythms that regulate our sleep and wake cycles, in addition to many other important physiological processes. A growing number of studies now suggest that the vast and diverse microbial ecosystem of the gut has its own daily rhythms. These microbiome rhythms appear to be deeply entwined with circadian rhythms (link is external)—research suggests that both circadian and microbial rhythms (link is external)are capable of influencing and disrupting the other, with consequences for health and sleep (link is external).
The rhythms of gut microbes (link is external) are affected by diet, both the timing of our eating and the composition of the foods we consume. A recent study found that mice eating a healthy diet generated more beneficial gut microbes, and that the collective activity of microbial life in the gut followed a daily—or diurnal—rhythm. That rhythm, in turn, supported circadian rhythms in the animal. Mice fed a high-fat, stereotypically “Western” diet, on the other hand, produced less optimal microbial life. The gut microbes of these mice did not adhere to a daily rhythm themselves, and also sent signals that disrupted circadian rhythms. These mice gained weight and became obese, while the mice that ate healthfully did not.
Scientists bred a third group of mice without any gut microbes at all. These mice had no signals to send from a gut microbiome. Circadian disruption occurred in these mice—but they did not gain weight or suffer metabolic disruption, even when fed the high-fat diet. This suggests a couple of important conclusions. First, that microbial activity is key to normal circadian function—and therefore to sleep. Second, that the microbiome is a key player along with diet in the regulation of weight and metabolism.
Circadian rhythms and microbiome: A two-way street
Research in humans has returned similar results: The human microbiome appears to follow daily rhythms influenced by timing of eating and the types of foods consumed, and to exert effects over circadian rhythms. Research has also found that the relationship between these different biological rhythms works both ways. Scientists have discovered that disruptions to circadian rhythms (link is external)—the kind that occurs through jet lag, whether through actual travel or from “social” jet lag—disrupts microbial rhythms and the health of the microbial ecosystem. People who experience these changes to microbial rhythms as a result of circadian disruption suffer metabolic imbalance, glucose intolerance, and weight gain, according to research. And there’s preliminary evidence suggesting that gender may play some role in the relationship of gut microbial health, metabolism, and circadian function: a study using mice found that females had more pronounced microbiome rhythms (link is external) than males.
New understanding of circadian role in metabolism?
We’ve known for some time about the relationship of sleep, circadian rhythms, and metabolic health (link is external). Disrupted sleep and misaligned circadian rhythms have been strongly tied to higher rates of obesity and to metabolic disorders including
Type 2 diabetes. Our emerging knowledge of the microbiome and its relationship to circadian function may in time deliver a deeper understanding of how health is influenced by sleep and circadian activity.
Science has really only just begun to delve into the world of the microbiome and its relationship to sleep as well as health more broadly. All the early signs suggest that this is a profoundly important area of research; it will be fascinating to see where this takes us, and what it means for sleep.

Scary Symptoms You Can Relax About

Weird lumps, bumps or rashes? Chances are you're just fine.

 

 

Don't hit the panic button

by Elisabeth Rosenthal
It has been nearly 20 years since I officially practiced medicine, but my friends and family consider me their frontline medical adviser. In an age when it is hard to get a doctor on the phone and can be pricey to see one, I remain really good at screening symptoms. The vast majority of the time, I can assure people that their anxiety is unfounded. Of course, every once in a while, my advice is "Yikes, worry more!" Here are some common medical worries you can set aside—along with a little guidance on when you should indulge them.
 

Don't worry about: A single elevated blood-pressure reading

The human body is constantly changing in response to an array of factors: stress, medications, what you eat, how you sleep. This is definitely true of blood pressure, particularly the top number in the blood-pressure measurement, the systolic blood pressure. In fact, there is a phenomenon called "white coat hypertension," in which blood pressure goes up when the measurement is taken at the doctor's office because you're nervous about having it checked! A friend of mine was recently in the hospital, hooked up to a display that checked his blood pressure every 15 minutes, with tremendous variation. It nearly drove him crazy.
 

When to worry about blood pressure

If you get a high reading several times in a month, talk to your doctor; untreated high blood pressure can lead to heart disease and stroke. Extremely elevated blood pressure (systolic pressure over 180 or diastolic pressure over 110) is a medical emergency.
 

Don't worry about: A blood-test result that's a little high or low

Even if the lab report says the number is out of normal range, that value is most likely normal for you. For his entire life, my husband has had a slightly low platelet count, but he has never had bleeding problems (platelets help with clot formation). No problem, no disease. Part of the reason a new doctor does routine blood work when you're feeling good is so that she can learn what is typical for you.
 

Don't worry about: Low blood pressure

You know the saying "You can never be too rich or too thin"? Low blood pressure is kind of like that. It puts less stress on your organs, so it's generally considered a good thing.

When to worry If low blood pressure leaves you feeling lightheaded or faint, or if you feel your heart fluttering, then you need to see a doctor.
 

Don't worry about: A couple days of nausea, vomiting or diarrhea

People want to know if it's food poisoning or a virus, but in terms of healing, it doesn't really matter. If there is no intense abdominal pain, high fever or blood in your stool, your body will take care of it. The important thing is not to get dehydrated. I prefer that old favorite, flat ginger ale, but any clear liquid, like water or Gatorade, will do.

When to worry about vomiting: If you feel faint or are vomiting up blood, get to the doctor.
 

Don't worry about: Painless lumps

As bodies age, they develop a wide variety of lumps. The overwhelming majority of them are not cancerous. The causes of lumps are so numerous that it is impossible to give a complete list here, but they range from benign cysts to fatty deposits under the skin (called lipomas). Make sure you show them to your doctor on your next visit, but try not to be too alarmed.
 

When to worry about lumps

Some lumps should be evaluated as soon as possible. Breast lumps should never be ignored. Lumps that are tender, warm and red could be from underlying infections that need treatment. Hard or fast-growing lumps should also be seen promptly.
 

Don't worry about: Bleeding

In terms of species survival, it's probably good that the sight of blood provokes panic. But most of us panic more than we should. Cuts on certain parts of the body, like the scalp, can bleed profusely, but that shouldn't necessarily cause alarm. Put pressure on a cut for 5 to 10 minutes to see if you can get it to stop bleeding. If you can't, or if the two sides of the slice seem widely separated, you may need stitches to help healing.
 

When to worry about bleeding

If you're not sure whether a cut needs stitches, it's not wise to wait and see. Wounds need to be stitched within 24 hours or the risk of infection rises markedly.
 

Don't worry about: A little rectal bleeding

The most embarrassed call I receive concerns blood on toilet paper or in the bowl. It is almost always related to hemorrhoids or small cuts in the rectal area rather than a sign of an ulcer or cancer. Try taking a stool softener, or eat more fruits and vegetables to do the same trick.

When to worry about rectal bleeding: If the bleeding persists for more than two or three days or is painful, head to the doctor.

 

Don't worry about: Sharp, localized chest pain

We tend to associate the chest with the heart, but there are lungs, bones, muscles and digestive organs in there, too. Sometimes chest pain that's worse with a cough, a deep breath or movements of the torso, like lifting or twisting, can be caused by strains or irritation in the small muscles and ligaments that surround the ribs. These can be due to injury or a viral infection and generally resolve themselves; a nonsteroidal medicine like ibuprofen may help in the meantime.
 

When to worry about chest pain

If you are also short of breath or have a fever, see a doctor. In that case, sharp, localized pain could be a sign of a lung problem. And if you have any doubt about whether you should get medical help for chest pain, it's always better to err on the side of caution.

 

Don't worry about: Rashes

During my medical training, I had an itchy rash on my arms and legs. It lasted two weeks and went away. I still have no idea what it was. Minor rashes are part of life, and no cause will be found for many of them. Use common sense to treat symptoms—taking an antihistamine or applying hydrocortisone cream can help with itching, for example—and think about new products or foods you've come in contact with so you can try to avoid a recurrence. Have you used any new shampoos? Is the rash only on the legs (in that case, think plant allergy)? Only on areas exposed to the sun? Only on areas under clothing?

When to worry about rashes

If an itchy rash comes on suddenly while taking a medicine (particularly an antibiotic) or eating a new food, seek immediate medical attention, especially if you also have shortness of breath or difficulty swallowing. It could be the start of a life-threatening allergic reaction. Also, if the itching is unbearable despite over-the-counter treatment, you might need something stronger, like a short course of steroids.
 

Should you worry more?

As I said, usually my advice involves calming unneeded anxiety. Most of my friends are worriers. But there is another type of patient—the denier—and those people should worry more. That group would include my own husband. So if you're one of them, here are a few things that should always prompt an urgent medical visit: chest pain or pressure that you can't localize with one finger and comes back every time you exercise; the worst headache of your life; intense abdominal pain, particularly if accompanied by fever; and shortness of breath severe enough that you have trouble finishing a sentence. This list is by no means complete, but these symptoms should set off immediate alarms. Put down this magazine and see a real doctor!

Elisabeth Rosenthal is a correspondent for The New York Times and a graduate of Harvard Medical School.

The Health Benefits of Knitting

By Jane E. Brody

January 25, 2016 5:45 am
 

About 15 years ago, I was invited to join a knitting group. My reluctant response — “When would I do that?” — was rejoined with “Monday afternoons at 4,” at a friend’s home not three minutes’ walk from my own. I agreed to give it a try.

My mother had taught me to knit at 15, and I knitted in class throughout college and for a few years thereafter. Then decades passed without my touching a knitting needle. But within two Mondays in the group, I was hooked, not only on knitting but also on crocheting, and I was on my way to becoming a highly productive crafter.

I’ve made countless afghans, baby blankets, sweaters, vests, shawls, scarves, hats, mittens, caps for newborns and two bedspreads. I take a yarn project with me everywhere, especially when I have to sit still and listen. As I’d discovered in college, when my hands are busy, my mind stays focused on the here and now.

It seems, too, that I’m part of a national resurgence of interest in needle and other handicrafts, and not just among old grannies like me. The Craft Yarn Council reports that a third of women ages 25 to 35 now knit or crochet. Even men and schoolchildren are swelling the ranks, among them my friend’s three grandsons, ages 6, 7 and 9.

Photo

Jane E. Brody with a blanket she created.Credit

Last April, the council created a “Stitch Away Stress” campaign in honor of National Stress Awareness Month. Dr. Herbert Benson, a pioneer in mind/body medicine and author of “The Relaxation Response,” says that the repetitive action of needlework can induce a relaxed state like that associated with meditation and yoga. Once you get beyond the initial learning curve, knitting and crocheting can lower heart rate and blood pressure and reduce harmful blood levels of the stress hormone cortisol.

But unlike meditation, craft activities result in tangible and often useful products that can enhance self-esteem. I keep photos of my singular accomplishments on my cellphone to boost my spirits when needed.

Since the 1990s, the council has surveyed hundreds of thousands of knitters and crocheters, who routinely list stress relief and creative fulfillment as the activities’ main benefits. Among them is the father of a prematurely born daughter who reported that during the baby’s five weeks in the neonatal intensive care unit, “learning how to knit preemie hats gave me a sense of purpose during a time that I felt very helpless. It’s a hobby that I’ve stuck with, and it continues to help me cope with stress at work, provide a sense of order in hectic days, and allows my brain time to solve problems.”

A recent email from the yarn company Red Heart titled “Health Benefits of Crocheting and Knitting” prompted me to explore what else might be known about the health value of activities like knitting. My research revealed that the rewards go well beyond replacing stress and anxiety with the satisfaction of creation.

For example, Karen Zila Hayes, a life coach in Toronto, conducts knitting therapy programs, including Knit to Quit to help smokers give up the habit, and Knit to Heal for people coping with health crises, like a cancer diagnosis or serious illness of a family member. Schools and prisons with craft programs report that they have a calming effect and enhance social skills. And having to follow instructions on complex craft projects can improve children’s math skills.

Some people find that craftwork helps them control their weight. Just as it is challenging to smoke while knitting, when hands are holding needles and hooks, there’s less snacking and mindless eating out of boredom.

I’ve found that my handiwork with yarn has helped my arthritic fingers remain more dexterous as I age. A woman encouraged to try knitting and crocheting after developing an autoimmune disease that caused a lot of hand pain reported on the Craft Yarn Council site that her hands are now less stiff and painful.

A 2009 University of British Columbia study of 38 women with the eating disorder anorexia nervosa who were taught to knit found that learning the craft led to significant improvements. Seventy-four percent of the women said the activity lessened their fears and kept them from ruminating about their problem.

Betsan Corkhill, a wellness coach in Bath, England, and author of the book “Knit for Health & Wellness,” established a website, Stitchlinks, to explore the value of what she calls therapeutic knitting. Among her respondents, 54 percent of those who were clinically depressed said that knitting made them feel happy or very happy. In a study of 60 self-selected people with chronic pain, Ms. Corkhill and colleagues reported that knitting enabled them to redirect their focus, reducing their awareness of pain. She suggested that the brain can process just so much at once, and that activities like knitting and crocheting make it harder for the brain to register pain signals. More of Stitchlinks findings are available at their website.

Perhaps most exciting is research that suggests that crafts like knitting and crocheting may help to stave off a decline in brain function with age. In a 2011 study, researchers led by Dr. Yonas E. Geda, a psychiatrist at the Mayo Clinic in Rochester, Minn., interviewed a random sample of 1,321 people ages 70 to 89, most of whom were cognitively normal, about the cognitive activities they engaged in late in life. The study, published in the Journal of Neuropsychiatry & Clinical Neurosciences, found that those who engaged in crafts like knitting and crocheting had a diminished chance of developing mild cognitive impairment and memory loss.

Although it is possible that only people who are cognitively healthy would pursue such activities, those who read newspapers or magazines or played music did not show similar benefits. The researchers speculate that craft activities promote the development of neural pathways in the brain that help to maintain cognitive health.

In support of that suggestion, a 2014 study by Denise C. Park of the University of Texas at Dallas and colleagues demonstrated that learning to quilt or do digital photography enhanced memory function in older adults. Those who engaged in activities that were not intellectually challenging, either in a social group or alone, did not show such improvements.

Given that sustained social contacts have been shown to support health and longevity, those wishing to maximize the health value of crafts might consider joining a group of like-minded folks. I for one try not to miss a single weekly meeting of my knitting group.

抗壓性可以經由訓練而改變

抗壓性可以經由訓練而改變
我想，各位周遭應該有人能在壓力下更為專注，但也有人會被壓力擊潰因而無法充分發揮實力。根據最新的基因研究得知，這兩種人在某個特定基因的運作上似乎不同。
不過，抗壓性差的人，也不是無論過多久都無法應付壓力，只要累積訓練，他們也能處理相當的壓力。只要承受過幾次程度不至於被擊潰的壓力，習慣之後， 反倒能提升表現。我的下屬也是，一開始顧客只要稍微說了什麼，他就會感到沮喪，但後來也能以平常心應對。此外，改變思維，告訴自己「適度壓力能提升表現」 也很有效。
以我來說，我以前雖然沒什麼抗壓性，甚至因壓力導致神經性胃炎發作過好幾次，但現在卻能在享受壓力下工作，這也是基於訓練的累積。雖然我並不想承擔 那麼多壓力，但結果卻是一直在面對壓力。雖然現在可以當成笑話來看，但創業後的那十年對我而言，可說是黑暗時代，我甚至抗拒到不想回去那個地方。
不過，從另一方面來說，正是因為有那十年，才有現在的我。
為了提升業績，我在嘗試與錯誤中摸索顧客的需求，不斷地挑戰；因為公司內部的人際關係煩惱，在非得做些什麼下，拚命和員工溝通。另外，也有每天和奧 客般的顧客奮戰的時期，也曾經遭工作上的合作對象背叛。為了支持剛創業的朋友，我自己投資了一點錢、出力幫忙，但公司經營不善，那個朋友竟連夜逃走。
但是，因為工作上發生的事大致都相同。愈是累積各種經驗，我愈是了解各種狀況的類型，因此，當一件事發生時，我會知道「啊，那時候也有過這種狀 況」，因而能善用過去的經驗。例如，這個顧客和之前那個顧客是同一類型，或是他們說的是同樣的事之類的。我認為，在這些過程中，抗壓性就會漸漸變強。
我原本並不是抗壓性強的人，而是在累積各種經驗後，才變成現在這個樣子。知名的潛能開發教練安東尼‧ 羅賓（Anthony Robbins）也說過：「你的過去，和你的未來會不同。」就算你一直以來都是「抗壓性差」、「缺乏韌性」，但誰能決定你之後還是一樣呢？
說起來，很多人應該是希望「不要有壓力和挫折」吧（笑），但只要身處這個前方不明的壓力社會中而非無菌室裡，就很難避開壓力吧。我認為「強化抗壓性」是有可能的，希望各位藉由本書，學會轉換調整、讓抗壓性變強的思考方式。
此外，放大角度來看，我覺得人生不管發生什麼事，都並非不可思議。畢竟，沒有人是以離婚為前提結婚，但遺憾的是，每年都有許多夫妻離婚。再者，也沒 有人以倒閉為前提創業，但能撐過十年以上的企業據說只有十％。也就是說，有九十％以上的機率會發生「怎麼會這樣！ 我沒想過公司會倒」的狀況。如果機率這麼高，那就不是「怎麼會這樣」吧？
自己也好，世事也好，一切都無常，沒有什麼是永遠的。
●經驗會讓抗壓性變強！
Check!
□現在這個時代很難避開壓力
□適度的壓力是自己的夥伴

Best version of yourself！為了變美而努力運動的女生，做到這5件事能讓你更有自信

Jan 17, 2016
 http://www.adaymag.com/2016/01/17/girl-exercise-for-yourself-5-things-make-you-even-prettier.html
覺得現在的自己不夠理想、或是想讓自己變得更美，越來越多女生加入運動、健身的行列，不過在這之前請將這5件事放在心上，相信能幫助你打從心底藉由 運動獲得快樂與自信！記得在「想變美」的目標之外，也別忘了對自己好一點，不要什麼都不敢吃或是不好好照顧運動後的肌膚，把心情的快樂與否放在第一順位， 你才能活出屬於你的自信美！

 

為了完美的身體線條而開始健身，或是想透過運動達到減肥的效果，其中最重要的一環其實在於飲食，不僅要懂得控制卡路里，還得讓營養均衡，不過如果你 也不小心走進有點走火入魔的狀態，一旦放縱吃了一口巧克力就會充滿罪惡感，或許是時候讓自己別再過得那麼辛苦了！其實平常有在堅持飲食上的良好習慣，偶爾 和朋友外出聚餐、吃點小零食反而能讓你更有動力繼續運動下去，別為了身材就讓自己活得焦慮不快樂，好好享受動的快感與飲食的幸福，你才有可能發自內心開始 美麗起來！

想在運動時看起來容光煥發而頂著彩妝，其實這麼做會在事後造成反效果，由於運動時體溫升高，為了排除汗水和體內廢棄物毛孔會擴大，若這時臉部塗著 BB霜、蜜粉，毛細孔就會被阻塞，造成粉刺和毛孔粗大，甚至因為累積在毛細孔中而導致色素沉澱、黑斑等問題！如果不得已，也記得要在運動後好好卸妝，在挑 選清潔品時，可以選擇醫生及專業人員推薦的皮膚護理品牌Stiefel，旗下Physiogel最新推出的「抗敏温和潔面乳」不僅能有效卸除粉底及髒污， 還可同時紓緩運動後受到破壞的肌膚、保護天然鎖水屏，還你舒適清新的臉蛋與好氣色！

如果你剛開始重訓，因為漸漸練成的肌肉密度比脂肪大，很可能也會出現體重不減反增的情況，這時別去計較那幾公斤，憂心自己是不是看來又變胖了，將焦 點放在身體線條的轉變吧，照照鏡子或許你也會發現自己變得有曲線也更強壯了！除了減脂外，別忘了去雕塑身材，針對想加強的線條努力，會讓你美得更有成就 感！

雖然運動排汗是最天然的美容聖品，但相信有不少女生因為肌膚敏感的關係，常常在運動後出現面部泛紅的情形，或是因為游泳接觸泳池化學品而造成紅癢、 乾燥，讓人不舒服也壞了自信。其實你該做的是替自己慎選保養品，專業皮膚科醫生推薦 Stiefel 旗下全新推出、以獨有BioMimic科技及專屬配方打造的「Physiogel抗敏紓緩面部護理系列」，能有效修復肌膚受損的鎖水屏障、長效保濕，還能紓緩乾燥、痕癢、泛紅及敏感肌膚，其中「抗敏紓緩面霜」93%使用後女性都表示14日內減退泛紅，加上不含皂性、香料、防腐劑等添加物，非常適合愛運動的女生每天用來好好愛護每一寸肌膚！

將運動的目標從減去幾公斤轉換成擁有健康的身體或是讓自己快樂，會讓整個過程變得更有趣，也使你持之以恆！相信不少女生都將減肥當作一生的志業，也 常常因為覺得「不夠瘦」就不喜歡現在的自己、活得好有壓力，可是減肥卻又不是那麼容易的事，有時候就卡在那幾公斤減不去，總讓人好想放棄，但其實你知道 嗎？為了看見更好的自己而在努力中的你就已經好美了！你應該覺得自己很棒，也值得打從心底散發光彩，這才是運動該為你帶來的效益，而不是為了高低起伏的體 重數字活得沒自信。

Exercise Improves Sleep, but Maybe Not How You Think

Seth J. Gillihan Ph.D. Think, Act, Be

Research into the actual benefits of some classic sleep advice.

Posted Jan 05, 2016 

 It’s well established that physical activity—especially aerobic exercise like biking or running—helps people to sleep better.
For example, one research study (link is external) examined the effects of aerobic exercise among people with chronic insomnia who were sleeping on average less than 6 hours per night. The researchers divided participants into two groups. Both received education about good sleep habits, but one of the groups also was assigned to do aerobic exercise.
As expected, sleep education alone did little to improve sleep. After 16 weeks, the average person in that group got just 12 minutes more sleep per night. However, the group that added exercise saw a tremendous benefit from treatment—on average, an additional hour and 15 minutes of sleep per night. 
Armed with this sort of knowledge, people with insomnia might work out with the hope that they'll sleep well that night. However, we often sleep no better on days we exercise than on days we don’t.
How can we reconcile these seemingly contradictory observations?
In a follow-up (link is external) to the study described above, the same group of researchers set out to determine how exercise might have improved sleep: Specifically, did exercise improve sleep on the same day?
Perhaps surprisingly, the answer was no: Exercise did not have a same-day effect on sleep. However, people exercised longer after having gotten a better night’s sleep–that is, better sleep led to better exercise, not the reverse.
Certain caveats should be kept in mind, such as the relatively small sample size of the studies and the fact they the participants were primarily older women. But assuming that the results are reliable and can generalize to other groups (especially younger adults and males), they have important implications for individuals battling insomnia. Specifically, while adding aerobic exercise—around 30 minutes 3 times per week—is likely to improve sleep, the effects probably won’t be immediate.

Source: skeeze/Pixabay

For this reason it’s important to take a long view of the sleep benefits of exercise, and not be discouraged if same-day sleep is unaffected. Don't give up on exercise too soon if you're battling insomnia. The time and energy invested may still be well worth the effort since exercise helps not only with insomnia, but with conditions like depression and anxiety—not to mention the benefits for your general health.

荷爾蒙正常了！自然擁有蘋果光

• 文章出處：Web only
• 2016.01.20
• 作者 ： 王馨世
• 圖片來源 ： 康健雜誌

從初經到停經，從女孩到女人，荷爾蒙能讓妳容光煥發，也能讓妳形顏枯槁，掌握這支身心平衡的神祕鑰匙！幫助女人瞭解自己、保持健康、遠離疾病、調養情緒、養護生理，擁有健康美麗的幸福人生。《親愛的荷小姐》書摘試閱：

荷爾蒙為什麼重要？跟女性的關係？

女性從兒童時期的無月經（低荷爾蒙的狀態），到青春期開始有月經，歷經三、四十年具有高濃度荷爾蒙的狀態，包含中間的育齡期，直到停經後又變成低荷爾蒙狀態，這種明顯而巨大的變化，男性是沒有的。

若女性的荷爾蒙在該低的時候不夠低，或該高的時候不夠高，都不正常，也會導致疾病。例如，兒童時期如果荷爾蒙過高，會引起「性早熟」，繼而造成生長不佳（身高不夠高）。

育齡時期，如果荷爾蒙過高，會刺激腫瘤生長，或誘發不正常出血；如果荷爾蒙過低，會導致不排卵、月經稀少或無月經、不孕。

停經以後這段時期，雖然荷爾蒙低是正常的，但有些婦女會出現「更年期症狀」，或因器官萎縮退化而引起某些症狀，這時就需要荷爾蒙治療。如果在停經以後荷爾蒙過高，那一定不正常，不僅會誘發不正常出血，甚至會刺激癌細胞生長。

除此之外，以下還有許多女性常見的狀況，也與荷爾蒙有關。

Q1.爸爸媽媽怎麼幫女兒做初經前的準備？

初經前，父母教導女兒如何處理月經，事前的準備非常重要。第一次的月經通常沒有任何預警或感覺，說來就來，可能發生在睡夢中，在學校上課，也可能在戶外活 動的時候。建議幫女兒準備一個「衛生包」放在包包裡，裡面放一條棉內褲、兩片衛生棉、一疊衛生紙，如果碰上初經，可以求助老師或學校的護理師；假日與家人 或同學出遊，也請帶著這個衛生包，以免出現突發狀況，措手不及。

Q2.有時候突然好想有個伴，是怎麼一回事？

每個月總有一些日子，莫名其妙特別想要有男人的呵護、關懷與溫存，為什麼會這樣？

其實這是雄性素在作祟。每個月在排卵期前後，血液中雌激素（女性荷爾蒙）與雄性素（男性荷爾蒙）的濃度偏高，雄性素會激發性的需求，雌激素會增加子宮頸及陰道的黏液分泌，這時，會有強烈的欲望希望得到男人的撫慰，情緒上就會有很大的變化。

可是，身為女人，怎麼會與雄性素有關？

原來，女人有了雌激素，身材才會呈現凹凸有致的體態，皮膚才會細嫩；而女人有了雄性素，才能顯出女人需要男人時的風韻。雄性素會激發大腦內的情欲中樞，女 人有了雄性素才會想要男人的呵護、關懷與溫存。若女人只有雌激素，而沒有雄性素，就會像冰山美人，無法變成風情萬種的亮麗佳人。

本文摘自《親愛的荷小姐》

書名：《親愛的荷小姐》 － 婦產荷爾蒙權威王馨世陪妳安度青春期、育齡期、更年期

作者：王馨世
出版日期：2016/02/26