VARICOCCELE

You've heard of varicose veins — those swollen veins that sometimes show up in the legs. You've probably heard your grandma and her old lady friends talking about their varicose veins and never thought twice about them.


But hopefully you've never heard your grandma mention a varicocele, which is also a swelling of the veins. A varicocele happens just to guys, and you probably won't sit around and talk about it with your pals. That's because it occurs not in the legs but in a place a bit more private and a lot more tender — the scrotum. It's generally harmless and basically the same kind of thing as varicose veins in the legs. But what exactly is a varicocele and how do you get rid of it?

What Is a Varicocele?

In all guys, there's a structure that contains arteries, veins, nerves, and tubes — called the spermatic cord — that provides a connection and circulates blood to and from the testicles. Veins carry the blood flowing from the body back toward the heart, and a bunch of valves in the veins keep the blood flowing one way and stop it from flowing backward. In other words, the valves regulate your blood flow and make sure everything is flowing in the right direction.
But sometimes these valves can fail. When this happens, some of the blood can flow in reverse. This backed-up blood can collect in pools in the veins, which then causes the veins to stretch and get bigger, or become swollen. This is called a varicocele (pronounced: var-uh-ko-seel).

  Who Gets Them?

Although they don't happen to every guy, varicoceles are fairly common. They appear in about 15% of guys between 15-25 years old, and they mostly occur during puberty. That's because during puberty, the testicles grow rapidly and need more blood delivered to them. If the valves in the veins in the scrotum aren't functioning quite as well as they should, the veins can't handle transporting this extra blood from the testicles. So, although most of the blood continues to flow correctly, blood begins to back up, creating a varicocele.
An interesting fact is that varicoceles occur mostly on the left side of the scrotum. This is because a guy's body is organized so that blood flow on that side of the scrotum is greater, so varicoceles happen more often in the left testicle than the right. Although it's less common, they can sometimes occur on both sides.

What Are the Signs and Symptoms?

In most cases, guys have no symptoms at all. A guy might not even be aware that he has a varicocele. However, if there are symptoms, they tend to occur during hot weather, after heavy exercise, or when a guy has been standing or sitting for a long time. Signs include:

• a dull ache in the testicle(s)
• a feeling of heaviness or dragging in the scrotum
• dilated veins in the scrotum that can be felt (described as feeling like worms or spaghetti)
• discomfort in the testicle or on that particular side of the scrotum

• the testicle is smaller on the side where the dilated veins are (due to difference in blood flow)

Men's Health Testicular Cancer

 

Testicular cancer forms in a man's testicles, the two egg-shaped glands that produce sperm and testosterone. Testicular cancer mainly affects young men between the ages of 20 and 39. It is also more common in men who

• Have had abnormal testicle development
• Have had an undescended testicle
• Have a family history of the cancer

Symptoms include pain, swelling or lumps in your testicles or groin area. Most cases can be treated, especially if it is found early. Treatment options include surgery, radiation and/or chemotherapy. Regular exams after treatment are important. Treatments may also cause infertility. If you may want children later on, you should consider sperm banking before treatment.

NIH: National Cancer Institute

Kidney Disease

Kidney Disease

Chronic kidney disease
Chronic kidney disease occurs when one suffers from gradual and usually permanent loss of kidney function over time. This happens gradually, usually months to years. Chronic kidney disease is divided into five stages of increasing severity (see Table 1 below). The term "renal" refers to the kidney, so another name for kidney failure is "renal failure." Mild kidney disease is often called renal insufficiency.
With loss of kidney function, there is an accumulation of water; waste; and toxic substances, in the body, that are normally excreted by the kidney. Loss of kidney function also causes other problems such as anemia, high blood pressure, acidosis (excessive acidity of body fluids), disorders of cholesterol and fatty acids, and bone disease.


Stage 5 chronic kidney disease is also referred to as kidney failure, end-stage kidney disease, or end-stage renal disease, wherein there is total or near-total loss of kidney function. There is dangerous accumulation of water, waste, and toxic substances, and most individuals in this stage of kidney disease need dialysis or transplantation to stay alive.
Unlike chronic kidney disease, acute kidney failure develops rapidly, over days or weeks.

• Acute kidney failure usually develops in response to a disorder that directly affects the kidney, its blood supply, or urine flow from it.
  
  
• Acute kidney failure is often reversible, with complete recovery of kidney function.
  
  
• Some patients are left with residual damage and can have a progressive decline in kidney function in the future.
  
  
• Others may develop irreversible kidney failure after an acute injury and remain dialysis-dependent. 

Table 1. Stages of Chronic Kidney Disease

Stage	Description	GFR* mL/min/1.73m2
1	Slight kidney damage with normal or increased filtration	More than 90
2	Mild decrease in kidney function	60-89
3	Moderate decrease in kidney function	30-59
4	Severe decrease in kidney function	15-29
5	Kidney failure	Less than 15 (or dialysis)

*GFR is glomerular filtration rate, a measure of the kidney's function.

Vagina Examintaion

Here's How:

1. You will need a strong light such as a flashlight, a mirror, a vaginal lubricant, antiseptic soap or alcohol, and a plastic speculum (get a speculum from a pharmacy that sells medical supplies).
2. Find a place to relax. This can be the floor or your couch, wherever you can feel comfortable.
3. Lie back.
4.  
5. Bend your knees, with your feet wide apart.
6. Lubricate the speculum, and insert it into your vagina in the closed position. Experiment to find the most comfortable position for inserting the speculum.
7. Once the speculum is inserted, grab the shorter section of the handle and firmly pull it toward you until it opens inside your vagina.
8. Push down on the outside section until you hear a click, while keeping a firm hold on the speculum. The speculum is now locked in place.
9. Place the mirror at your feet so that you can see your vagina. Move the speculum, while shining the flashlight into the mirror, until you can see your cervix and vaginal walls in the mirror.
10. Take note of the color of your cervix, as well as any vaginal secretions.
11. Remove the speculum, after your examination is complete, either in the closed or open position whichever is most comfortable for you.
12. Thoroughly wash the speculum with antiseptic soap or alcohol and store for your next self exam.

Tips:

1. Speculums are available at pharmacies that sell medical supplies.
2. Some women may find it easier to have a friend or partner help by holding the mirror. The normal cervix appears wet, pinkish, and has a bulb shape. The cervix of pregnant women has a bluish tint.
3. Vaginal secretions change through out the month. Understanding the changes your body goes through can help you detect your fertile periods, as well as abnormalities.
4. Vaginal self exam is neither recommended, nor valuable for detecting abnormal cervical cells that are detectable only by having regular Pap smears. _{Source: "Our Bodies, Our Selves." The Boston Women's Health Collective.}

What You Need:

• plastic speculum
• flashlight
• mirror
• vaginal lubricant
• antiseptic soap or alcohol

For Women

Women and men have many of the same health problems, but they can affect women differently. For example, women may have different symptoms of heart disease. Some diseases or conditions are more common in women, such as osteoarthritis, obesity and depression. And some conditions, such as menopause and pregnancy, are unique to women.
Women sometimes neglect their own health and focus instead on their partner's and their children's. Take care of yourself first:

• Plan for pregnancies and see your healthcare provider regularly while you are pregnant
• Have regular mammograms
• Get regular checkups and screenings. Early detection is important for treating breast, cervical, uterine and ovarian cancer.

Pregnancy:
If you are trying to have a baby or are just thinking about it, it is not too early to prepare for a safe pregnancy and a healthy baby. You should speak with your healthcare provider about preconception care.
Preconception care is care you receive before you get pregnant. It involves finding and taking care of any problems that might affect you and your baby later, like diabetes or high blood pressure. It also involves steps you can take to reduce the risk of birth defects and other problems. For example, you should take folic acid supplements to prevent neural tube defects.
By taking action on health issues before pregnancy, you can prevent many future problems for yourself and your baby. Once you're pregnant, you’ll get prenatal care until your baby is born.


Mammography:
A mammogram is a special type of X-ray of the breasts. Mammograms can show tumors long before they are big enough for you or your health care provider to feel. They are recommended for women who have symptoms of breast cancer or who have a high risk of the disease. You and your health care provider should discuss when to start having mammograms and how often to get one.
Mammograms are quick and easy. You stand in front of an X-ray machine. The person who takes the X-rays places your breast between two plastic plates. The plates press your breast and make it flat. This may be uncomfortable, but it helps get a clear picture. You will have an X-ray of each breast. A mammogram takes only a few seconds and it can help save your life.

Menopause: 
Menopause is the time in a woman's life when her period stops. It usually occurs naturally, most often after age 45. Menopause happens because the woman's ovary stops producing the hormones estrogen and progesterone.
A woman has reached menopause when she has not had a period for one year. Changes and symptoms can start several years earlier. They include

• A change in periods - shorter or longer, lighter or heavier, with more or less time in between
• Hot flashes and/or night sweats
• Trouble sleeping
• Vaginal dryness
• Mood swings
• Trouble focusing
• Less hair on head, more on face

Some symptoms require treatment. Talk to your doctor about how to best manage menopause. Make sure the doctor knows your medical history and your family medical history. This includes whether you are at risk for heart disease, osteoporosis, or breast cancer.

EYE DEFECTS

DEFECTS OF THE EYE
BACK TO HOME PAGE THE EYE PHOTORECEPTORS RODS CONES RHODOPSIN MECHANISM VITAMIN A REFERENCES		There are many eye related problems and defects of the eye, the main few are briefly discussed below:   Defects of the eye: Myopia: (nearsightedness) This is a defect of vision in which far objects appear blurred but near objects are seen clearly. The image is focused in front of the retina rather than on it usually because the eyeball is too long or the refractive power of the eye’s lens too strong. Myopia can be corrected by wearing glasses/contacts with concave lenses these help to focus the image on the retina. Hyperopia: (farsightedness) This is a defect of vision in which there is difficulty with near vision but far objects can be seen easily. The image is focused behind the retina rather than upon it. This occurs when the eyeball is too short or the refractive power of the lens is too weak. Hyperopia can be corrected by wearing glasses/contacts that contain convex lenses. Astigmatism: This defect is when the light rays do not all come to a single focal point on the retina, instead some focus on the retina and some focus in front of or behind it. This is usually caused by a non-uniform curvature of the cornea. A typical symptom of astigmatism is if you are looking at a pattern of lines placed at various angles and the lines running in one direction appear sharp whilst those in other directions appear blurred. Astigmatism can usually be corrected by using a special spherical cylindrical lens; this is placed in the out-of-focus axis. Eye related problems: Cataracts: A cataract is a clouding of the lens, which prevents a clear, sharp image being produced. A cataract forms because the lens is sealed in a capsule and as old cells die they get trapped in the capsule, with time this causes a clouding over of the lens. This clouding results in blurred images. Age-related macular degeneration (ARMD) This is a degenerative condition of the macula (the central retina). It is caused by the hardening of the arteries that nourish the retina. This deprives the retinal tissue of the nutrients and oxygen that it needs to function and causes a deterioration in central vision. Glaucoma:   The eye produces a clear fluid (aqueous humor) that fills the space between the cornea and the iris. This fluid filters out through a complex drainage system. It is the balance between the production and drainage of this fluid that determines the eyes intraocular pressure (IOP). Glaucoma is a disease caused by increased IOP usually resulting from a malfunction in the eye’s drainage system. Increased IOP can cause irreversible damage to the optic nerve and retinal fibers and if left untreated can result in a permanent loss of vision.

Breast Cancer

I may have breast cancer, what questions should I ask my doctor?

If you have received a positive or possible diagnosis of breast cancer, there are a number of questions that you can ask your doctor. The answers you receive to these questions should give you a better understanding of your specific diagnosis and the corresponding treatment. It is usually helpful to write your questions down before you meet with your health-care provider. This gives you the opportunity to ask all your questions in an organized fashion.
Each question is followed by a brief explanation as to why that particular question is important. We will not attempt to answer these questions in detail here because each individual case is just that, individual. This outline is designed to provide a framework to help you and your family make certain that most of the important questions in breast cancer diagnosis and treatment have been addressed. As cancer treatments are constantly evolving, specific recommendations and treatments might change and you should always confer with your treatment team regarding any questions.

Is the doctor sure I have breast cancer?

Certain types of cancer are relatively easy to identify by standard microscopic evaluation of the tissue. This is generally true for the most common types of breast cancer.
However, as the search for earlier and rarer forms of breast cancer progresses, it can be difficult to be certain that a particular group of cells is malignant (cancerous). At the same time, benign conditions may have cells which are somewhat distorted in appearance or pattern of growth (known as atypical cells or atypical hyperplasia). For this reason, it is important that the pathologist reading the slides of your breast biopsy be experienced in breast pathology. Most good pathology groups have multiple pathologists review questionable or troublesome slides. In more difficult cases, the slides will often be sent to recognized specialists with considerable expertise in breast pathology.

BRAIN CANCER : a story and a patient....

 

Hometown: Born in Kitchener Ontario but now I call Calgary Home
What school did/do you attend? University of Waterloo
Do you work? Currently on treatment -- hopefully returning to work Spring 2011
What is your career goal(s)? To be able to return to my former position as a Director at the University of Calgary



How did you find out you were sick? What event(s) led to the diagnosis?
In Fall of 2008 I fell into a very apathetic depression. Wasn’t interested in doing anything other than watching TV. However I thought it was something to do with my motivation, so I started seeing a counselor and a personal trainer to re-energize. In February 2009, I started getting mild headaches which was odd for me, as I never get headaches. In fact a colleague actually told me that I should monitor them because she thought it was so strange that I was complaining of headache. But I wasn’t eating well and stress at work was high, so I figured it was lifestyle rather than something more serious. Additionally I started having some dizziness that was most prevalent when I was skiing. One day when skiing I came off the chair lift and complained to my boyfriend that I had vertigo. Visibility was poor and we were about to attempt a steep hill and he knew I was nervous. We both assumed that my “vertigo” was more in mind trying to make an excuse on why I shouldn’t try the steep terrain rather than a true dizzy spell. He encouraged me to focus on my turns and away we went.
In March 2009, the headaches got progressively worse. I would wake up with my hands on my head in the morning the pain was so bad. They would cause me to be late for work if I could even get in at all. When I did get in, it was really challenging for me to focus on things that previously really interested me and I started to isolate in my office. My depression had worsened and between that and my headaches I spent most of my free time on the couch. In April I begrudgingly went to my family doctor (GP) to discuss my depression and headaches. I still assumed it was my poor lifestyle but I thought maybe he could help. He sent me for blood work which came back showing nothing out the ordinary. He didn’t want to put me on medication but rather suggested I make positive changes to my lifestyle and if the headaches and depression didn’t improve to come back.
I spent the next four days in bed with a headache and missed two more days of work. On the second day I missed, my boyfriend told me to get a second opinion. So I took myself to a walk in clinic where the doctor did a field test and gave me the same advice that my GP had given me four days previous. However, she did refer me for an outpatient CT just in case. The three days I went to work, however, on Thursday April 22, after spending 45 minutes in a bathroom stall trying to relieve a headache I conceded I was too sick to be at work and went home. Friday, April 23, I woke up to the worst pain of my life. I was supposed to fly out that evening to Kelowna to attend a meditation/retreat weekend I thought would relieve my headaches and depression. That morning I went for a massage and then went for an expensive haircut. I came home and crashed into bed. An hour later I started vomiting. My boyfriend, thank goodness, was off work that day and immediately said, “That’s it we are going to the hospital.”
He took me to Emergency where within two hours I had a CAT scan. An hour later the doctor returned to tell me that I had an approximately seven centimetre growth in my right frontal lobe. I was admitted to hospital that evening. The next morning I had an MRI and that afternoon I was told I would need brain surgery. I had my brain surgery on Friday, May 1, and on Thursday, May 7, I was told that I have brain cancer.
What year was it? What was your age at the time? I was diagnosed on May 7, 2009, and I was 32.
At what level of education were you at diagnosis? I had completed a Bachelors of Arts from the University of Waterloo
What was your diagnosis? Grade IV Glioblastoma -- Brain cancer
What were your first thoughts when diagnosed?
I was fairly unaffected, I think largely because I went into shock and I didn’t really comprehend the severity of diagnosis. Although the oncologist used words like “incurable,” in my mind the words “incurable cancer” did not exist. Although rationally I knew that cancer has not been cured, I never thought I could have such a serious diagnosis. For some reason I felt like I couldn’t be that “special.” I am grateful that I am a naturally optimistic person which continues to help me through this difficult diagnosis. Although I know there is no cure for what I have, I am optimistic that if I can stick around long enough new treatments will be discovered. The thought that I can beat cancer was (and continues to be) always at the top of my mind in the early weeks of diagnosis.
How did your family react?
They were devastated. My mom is also a cancer survivor, 15 years, and my grandfather (my mom’s father) died of a Grade III Brain Tumour in 1999, so to go through this again, it is extremely challenging on my family. However after the initial reaction, they saw how optimistic I am and they have also tried to change their mindset and support me in the way I wished to be supported, which is to not ignore the disease, but not let it be the focus of our lives.
How did your friends react? Were you treated any different?
I am so blessed to have a number of close friends who support me. I was overwhelmed by the number of cards, flowers, gifts, and emails that I received from friends, many of whom I have not spoken with in years. Especially for my closest groups of girlfriends, my diagnosis brought us closer together. They immediately rallied around me in to support me, and unequivocally the response was always “I am so sorry, but if anyone can beat this, You Can!” That inspiration just helps me stay positive. The only way I was treated differently, was that friends that I hadn’t spoke to in years took the time to reconnect, or moreover attend a party in May 2009 in Ontario to show their support of me in my cancer journey.
What did your treatment consist of?
Treatment is intense and includes three phases
Phase 1: Surgery to remove as much of the tumour as possible.
Phase 2: Concurrent Radiation and low dose chemo therapy. I completed 30 days of radiation, five days a week for six weeks and 42 consecutive days of chemo
Phase 3: Up to 12 months of higher dose chemo therapy, five nights a month. I take the chemo in pill form five evenings a month. As long as my White Blood Cell Count stays high and my MRI scans continue to be clear I will continue treatment for up to one year. I started in August 2009 and am scheduled to finish in July 2010.
I am grateful that side effects for all the treatment have been “minor” at least compared to what I know other cancer survivors go through. I did lose some hair during radiation, but it is growing back, unfortunately even the gray hairs. The anti-nausea works very well with my chemo and I have very little nausea during chemo. Fatigue is the largest side effect which comes and go but typically does not inhibit me from completing my day to day activities.
In which Hospital(s) are you treated? I am being treated by the incredible team at Tom Baker Cancer Centre in Calgary, Alberta.
What is your current medical status? I have cancer and am currently in treatment. All MRIs since diagnosis have shown no new growth since May 2009.
How is life different for you now post diagnosis (physically, emotionally, socially, spiritually)?
I have become a better version of myself since diagnosis. I am lucky to have strong benefits and low living expenses, which have allowed me to take time off work as I go through treatment. I have used that time to fully commit to my health. I have changed my diet and make exercise a high priority everyday which has not only helped me maintained a strong quality of health during treatment, but I have also lost 20 lbs and friends and colleagues tell me I have never looked better. I have fallen in love with yoga and also am learning to practice meditation which has helped improved my sleep and has improved the way I handle stress. I have found a new hobby in writing and started a website to share my journey and also explore this new creative outlet. I appreciate more completely how important I am in peoples’ lives and have worked to strengthen important relationships by spending quality time with them often. Finally I feel I am learning to be in the moment, being grateful for the gifts that I have been given, which allows me to truly live my most authentic life.
What is the toughest part of your challenge?
The finality of my diagnosis. There is a 99 per cent rate of recurrence even with successful treatment. However I have seen several examples of people with my condition going 10 or 15 years without a recurrence. You never know what could happen during that 10 to 15 years, what new treatments could come along to extend survivor rates or even cure brain cancer. However just like I don’t know when my recurrence will happen, I don’t know if a cure or new treatments will be found in time. Consequently when thinking about big plans, investing in a masters to advance my career, saving for retirement, having a family, I am caught in this paradox of not wanting to put my life on hold while I wait for cure with using resources like time and money to travel or have experiences in the time I have rather than investing them in long term dreams that I might not live long enough to realize.
What is the best part about having your challenge?
The opportunity I have been given to invest in myself, my health, my relationships, my values. To have time to spend time with myself and understand what the legacy is that I want to leave with my life.
What really motivates you to keep going while you are sick?
The people who love and care about me: my family, my friends, the messages from strangers and former colleagues. I know that I mean a lot to a lot of people and that my strength in this journey can inspire strength in others -- this is what keeps me going.
What lessons or messages have you taken away from your experience? Too many to list, it’s what I write about each month on my website. But I think the largest theme is that you gotta take care of yourself, treat yourself with patience and kindness and appreciate the huge gifts you can offer to the world, then give these gifts away with all your heart.
What are your thoughts and feelings about your illness now? How have they changed since before your diagnosis? It is what it is. I think I have become more aware of the severity and unfortunately the finality of my diagnosis. However I work hard to stay focused on the positive things that this journey will offer me and work hard to “walk the walk” in terms being authentic and genuine in my actions and choices.
What are some (if there are any you know of) preventative measures that people can take to lower their risk of having an experience like yours?
One of the best books I have read on Cancer is Anti-Cancer, which on the cover has the quote “All of us have cancer cells in our bodies but not all of us will develop cancer.” After the research and reading I have done, I believe this statement fully. I believe that genetically we are all prone to cancer. With my cancer, I know I was born with a genetic predisposition to get this disease. However I feel that my lifestyle prior to cancer, foods I ate, inconsistent exercise, and most importantly the amount of stress I allowed in my life, accelerated the disease for me. The research is pretty sound that with positive and consistent changes to your diet, making daily exercise a priority, practicing stress reduction techniques like meditation and yoga as well as eating and using organic and chemical free products can help people keep their cancer cells in check. I would recommend that if you don’t want to get cancer, adopt an anti-cancer lifestyle before a diagnosis.
Did you attend any support groups during your challenge? No
If you did not attend a support group, why?
People who typically have my diagnosis are 55 to 75-year-old men. Additionally the way I have responded to treatment, so positively, I didn’t feel that I would gain much from attending a support group where I couldn’t relate to the other participants who are so much older and who may be in a tough position with their journey. I guess because things right now are so going very well all things considered, I didn’t see what I would gain from facing my greatest fears head on, at least not right now.
How are you connected with Young Adult Cancer Canada?
I am attending my first retreat at the end of May 2010 and I have no doubt that I will quickly become involved with this as my main support group. I think that I will gain more from meeting people my own age who are going through a cancer journey, even if they have a different type of cancer, than from a support group of brain cancer only that are at a different stage of life.

Posted on May 04, 2010 - 05:30 AM

If you are interested in connecting with Alyson Woloshyn please email connect@youngadultcancer.ca.

BRAIN CANCER/TUMOR and it;s Fact

1. The most common brain tumors are cancers from other parts of the body (e.g. lung, breast, colon or prostate) that spreads to the brain.
2. Primary brain tumors originate in the brain and there are over 126 such tumors listed by WHO.
3. Glioma is the commonest primary brain tumour and originates from supporting brain cells that are called glial cells and 50% of all brain tumors begin as benign tumors.
4. Another brain tumour called ‘Astrocytomas’ are so named because their cells look like stars ; the word ‘astro’ in Latin means "star".




5. A primary brain tumour usually is restricted to brain and does not spread to other organs. If brain death occurs in these patients, it is possible to donate their organs.
6. In most instances the cause of brain tumor is not known and they do not discriminate among gender, class or ethnicity.
7. Each year approximately 200,000 people in the United States are diagnosed with metastatic or primary brain tumor.
8. Common symptoms of a brain tumor include headaches, seizures, personality changes, eye weakness, nausea or vomiting, speech disturbances, memory loss.
9. The survival from brain tumor at five years is approximately 30%.
10. Brain tumors can be treated by surgery, radiation therapy, stereotactic radiotherapy, chemotherapy or by using these in combination. The most important issue when treating these patients, besides trying to cure

them, is to ensure that the quality of life is not compromised.


Read more: Top Ten Facts About Brain Tumors http://www.medindia.net/health_statistics/health_facts/brain-tumors-facts.htm#ixzz15OIZDfHA

Teen Sexual Activity Facts

Remember freedom of choice about sex also includes saying No to sex. All the listed facts send out only one message - girls in their teens should say No to sex.
1. Four in ten girls who had their first intercourse at the age of 13 or 14 years reported that it was either forced or non-voluntary or unwanted.

2. By 15 years about 13% of teens have had sexual intercourse.

3. By the time they reach 19 years 7 out of 10 teens have had sexual intercourse at least once.

4. The chance of becoming pregnant within a year if not using a condom is much higher (90%) among the teens than others.

5. Nearly a third of all teen pregnancies end up in abortion.

6. There were 214,750 abortions in 2002 in the United States among 15-19-year-olds.

7. The highest rates of teen pregnancy in the developed world happen in United States and the annual cost of such pregnancies is $ 7 billion.

8. The babies of teenage mothers have lower birth weights and are more likely to perform poorly in school. They are also likely to be at greater risk of abuse and neglect.

9. The chances of the son of a teenage mother ending up in prison (13% more likely) or their daughter becoming pregnant (22%) is more likely than normal.

10. Of the 18.9 million new cases of STIs (syphilis, gonorrhoea, Chlamydia, trichomoniasis, Human papillomavirus -HPV infections) each year almost 48% or 9.1 million occur among 15-24-year-olds. 

References
 1. Abma JC et al., Teenagers in the United States: sexual activity, contraceptive use, and childbearing, 2002, Vital and Health Statistics, 2004, Series 23, No. 24.
2. Abma JC et al., Teenagers in the United States: sexual activity, contraceptive use, and childbearing, 2002, Vital and Health Statistics, 2004, Series 23, No. 24.
3.  Harlap S, Kost K and Forrest JD, Preventing Pregnancy, Protecting Health: A New Look at Birth Control Choices in the United States, New York: AGI, 1991.
4.  Guttmacher Institute, U.S. Teenage Pregnancy Statistics: National and State Trends and Trends by Race and Ethnicity, <http://www.guttmacher.org/pubs/2006/09/11/USTPstats.pdf>, accessed Sept. 12, 2006.
5. National Campaign to Prevent Teen Pregnancy. (1997). Whatever Happened to Childhood? The Problem of Teen Pregnancy in the United States. Washington, DC: Author.
6.  http://www.who.int/docstore/hiv/GRSTI/002.htm


Read more: Teen Sexual Activity Facts http://www.medindia.net/health_statistics/health_facts/teen-sex-activity-facts.htm#ixzz15OJXvsmV

VAGINISMUS

Simply put, the so-called condition refers to an instance when a woman's muscles in the vagina clamp down on a man's penis so firmly that they lock inseparably in sexual intercourse.
Penis captivus is said to be common among animals (such as dogs), but not humans. The so-called condition may have a "largely hearsay" existence in medical history but is "not entirely mythical," a study by the British Medical Journal (BMJ) showed.
"Such a reaction cannot be dismissed offhand as impossible. It is theoretically quite possible. Yet it does not seem to have occurred in the past 100 years or so," BMJ said in the study, which was released in 1979.
BMJ continued, "If there had been, during that time, a case of penis captivus that needed medical intervention or admission to hospital it would have been eagerly reported in a medical journal with as much detail and evidence as possible. It is in the absence of any such reports which suggests that penis captivus is not only a rare but also a relatively transient symptom with consequences that are less than sensational than those fabricated by rumor."
 



Still, penis captivus is not an acceptable condition to some, if not most people.
What is quite common, however, is vaginismus, defined by American sexual health expert Dr. Laura Berman as the "involuntary spasms of vaginal muscles that make intercourse painful, or even impossible."
In other words, muscles involuntary clench as a "defense mechanism" when something is about to be inserted into the vagina -- whether it be a penis, a tampon or equipment for vaginal ultrasound.
"Too many times, women and their partners assume that a lack of desire is all that's wrong. In fact, many women with vaginismus want to have sex with their partners, but find their bodies won't cooperate," Berman wrote in an article at everydayhealth.com.
A common condition
Vaginismus is considered a common condition across the globe. A website, for one, was created solely to provide information about it.
The website, called vaginismus-center.com, was created by HKS or Hera Women's Health Center, a "boutique type" women's health center in Turkey.
"Vaginismus is not just your problem, but it is a sexual dysfunction that is frequently encountered all around the world. According to the results of a research conducted by CETAD (Sexual Education Treatment and Research Association), vaginismus rate in Turkey is 10%. Thus, one person out of every 10 is unable to experience full intercourse during a sexual relation or experience it with a lot of pain," the website read.
Among the symptoms of vaginismus, according to HKS, are the following:
- being afraid of sexual intercourse with her partner and not being able to try to have intercourse (penetration at all)
- having partial sexual intercourse (only a part of the penis can enter the vagina)
- not being able to insert pads or tampons into the vagina
- not being able to insert a finger into the vagina
- not being able to enter vaginal ultrasound instrument
- wincing and fearing gynecological examinations and not being able to take the gynecologist's examination seat.
Berman, a best-selling author and is considered as one of America's leading experts in female sexual health, noted that vaginismus may be a result of "long-standing genital pain or dysfunction in the pelvic floor muscles," or past trauma, where "intercourse becomes associated with painful memories or a fear of losing control."
"Some women experience vaginismus throughout their entire lives -- precluding any successful intercourse -- while others find it emerges after they have had a satisfying sex life. Whatever the case, the pain and distress it causes women and their partners is real," she wrote.
Body and mind
According to Berman, the solution to vaginismus lies in its sources -- the body and the mind. More specifically, she said it's all about learning to control vaginal muscles.
"The key is recognizing the difference between tension and relaxation in the pelvic floor," she wrote.
She recommended therapy if the patient has problems of sexual discomfort, as well as the use of weighted vaginal exercisers and kegel exercises, which involve the clench and release of urine flow. (To know more about kegel exercises, click here.)
Berman stressed, however, that it's still best consult a medical expert so the condition can be more properly treated.
"Women who think they may be suffering from vaginismus should see their ob-gyn and get tested for any possible vaginal infections or STDs (sexually transmitted diseases)," she wrote.

Abnormal discharge from vagina or penis

Symptoms and indications: Early symptoms include enlargement of lymph glands and spleen, fever, fatigue, bruising and bleeding easily, Thrush-type infections, diarrhoea and weight loss, dermatitis and respiratory illnesses. Later, a person develops further serious infections or cancers. These include herpes infections, pneumonia, meningitis, serious gastrointestinal disorders (e.g. salmonella infections), Kaposi's sarcoma and non-Hodgkin's lymphoma. A number of illnesses may occur, some of which are particularly associated with Aids and are known as "Aids indicator conditions".

 

 

Treatment: The symptoms of Aids-related infections can be alleviated with appropriate drug treatments, if not entirely cured. other drugs, such as dideoxyinosine and zidovudine, may be helpful, and many other preparations are helpful depending on the nature of the symptoms.

Persons most commonly affected: All age groups and both sexes but affected infants acquire the condition at birth from mothers who have Aids.

GONORRHOEA

Symptoms and indications: In Men: Burning pain on passing urine, which is cloudy and may contain pus, thick yellowish-green discharge from the penis (gleet), enlargement of glands in the groin. If untreated, fibrous tissue may form causing narrowing of the urethra and difficulty in passing urine. There may be pains in the joints and other organs, the bladder, testicles and prostate gland may become inflamed and tender.

In Women: Women may have fewer symptoms than men and these include yellowish-green vaginal discharge (gleet), burning pain on passing urine, which may contain pus. Also the Bartholin's glands (which are sited near the opening of the vagina) often become ulcerated and inflamed. If untreated, the infection and inflammation spreads to the main reproductive organs, the womb, Fallopian tubes and ovaries. The damage is likely to cause infertility and other long-term problems, and occasionally, life threatening peritonitis from an infected Fallopian tube. A person showing any symptoms of gonorrhoea or who has cause for concern should consult a doctor immediately.

Treatment: The patient is usually referred to a hospital clinic specializing in venereal diseases, and diagnosis is confirmed by examination of a sample of the discharge. Treatment is usually very effective through the taking of penicillin, sulphonamides or tetracycline, and can be cured within one or two weeks. The person may need checks for a few more weeks to make sure that the infection has totally cleared. During the course of treatment, the person should refrain from sexual activity, be scrupulous in personal hygiene and not share towels etc. The person should wash the hands frequently and especially avoid rubbing or touching the eyes. Sexual partners should be informed.

Persons most commonly affected: Young adults of both sexes but can affect any age group.

NON-SPECIFIC URETHRITIS (NSU)

Symptoms and indications: Men: Discomfort and pain in the urethra, mild pain on urination, increased frequency of urination and slight or more profuse discharge. The urethra is red and inflamed. Symptoms vary from mild to more severe.

Women: There may be few or no symptoms but, if they do occur, include pain on urination, frequency of urination and pain in the pelvic region. Also vaginal discharge, which may be yellowish and thick, and pain during sexual intercourse.

Treatment: Diagnosis requires bacteriological examination of urethral sample or urine to exclude other causes of infection, such as Gonorrhoea. Treatment is by means of antibiotics including tetracycline, doxycycline or erythromycin, usually for one week, but longer if infection persists or if complications arise. Patients should refrain from sexual intercourse and are usually given a follow-up examination to ensure that the infection has cleared.

Persons most commonly affected: Sexually active adults of both sexes.

VAGINITIS

Symptoms and indications: Symptoms include vaginal discharge that may be thick, discoloured (yellow or greenish) or white and can be foul-smelling. Also, itching of the skin or burning in the region of the vulva, reddening, discomfort and pain. The symptoms may vary in severity, depending upon the cause of the condition. A person with symptoms of vaginitis should seek medical advice.

Treatment: Depends upon the cause, which is established by means of a physical examination and discussion, and may involve obtaining a swab so that infective organisms can be cultured. Treatment for inflammation without infection may be by means of soothing creams or anti-inflammatory preparations such as hydrocortisone. Bacterial infections are treated with appropriate antibiotics such as doxycycline erythromycin and metronidazole, which is also used for infections caused by the parasite Trichomonas. If the cause is Candida, treatment is by means of miconazole or clotrimazole. In older, postmenopausal women, in whom the vaginitis may be atrophic (due to the thinning of tissues, with or without infection) the treatment is usually hormone replacement therapy with oestrogen. The condition can usually be successfully treated.

Persons most commonly affected: Females of all age groups, depending on cause.

TEETH CARE

 

What causes the pain in Tooth Sensitivity ?

  Sensitive teeth has become one of the most common teeth problems as people keep their original teeth longer. Gums are receding by age exposing the tooth below the gumline where dentin is covered by cementum that is much softer than the enamel of the tooth crown.
  The dentin contains a network of micro-tubules which run the full width of the dentin, from the pulp in the center of the tooth up to the outer edge below the enamel. If a tooth area loses its protective layer of the enamel or cementum, the dentin (and also the pulp via the tubules) becomes exposed to the outside oral environment.
  Nerve cells of the pulp extending inside these tubules can be stimulated by external heat, cold, or touch applied from the outside.
  The external stimulation is thought to produce movement of the fluids within the tubules and tension of the nerve, making the teeth sensitive to hot and cold, and causing a strong pain signal to be sent by the nerve.

 

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Potential risks of Teeth Sensitivity   Whatever the causes of tooth sensitivity, the real problem is not the pain itself but its consequences.   People who suffer from sensitive teeth problems, due to the pain caused during brushing, usually start avoiding their regular oral hygiene. Gradually this may lead to much more serious dental problems as tooth decay and gum disease.   Tooth sensitivity can also be a sign of tooth decay or cavities or a sign of a broken tooth or cracked filling.   If you have problem with sensitive teeth, consult your dentist to identify the root cause of the problem and advise you on the proper treatment.

How to prevent Teeth Sensitivity  As a remedy for tooth sensitivity problems you should :   Maintain good oral hygiene. Keep your gums healthy to prevent gums recession,   Use a soft bristled toothbrush.   Brush correctly without using excessive force. Horizontal movements of the toothbrush can cause abrasions of the enamel or cementum along the gum line.   Avoid very acidic foods and drinks to prevent teeth erosion.   Use a low abrasivity toothpaste. Whitening and anti-tartar toothpastes are usual causes of tooth sensitivity.

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related links (external): sensitive teeth (ADA), sensitive teeth (IDHF)

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Treatment for Sensitive Teeth problems

  A sensitivity toothpaste, is the simplest way to fight a tooth sensitivity problem. Sensitivity toothpastes contain special ingredients as strontium or potassium which are de-sensitising agents. Strontium chloride works by blocking the dentin microtubules that enable cold and heat sensations to reach the tooth's nerve. Potassium citrate and Potassium nitrate work in a different way by blocking the mechanism of pain transmission between nerve cells.
For many years Sensodyne was considered as the best toothpaste for sensitive teeth treatment. Today, you can find in the market many teeth sensitivity toothpaste brands. Due to the different way of action of the active ingredients between brands, the best sensitivity toothpaste for each person can be identified only after trial. When testing a toothpaste for sensitive teeth, you must have in mind that most of the sensitivity toothpastes do not show results immediately but only after being used for a period of at least two weeks.

Intestine Disorders

Intestinal disorders can occur anywhere along the length of the gastrointestinal tract, from the mouth to the anus. The process of breaking down food begins in the mouth and continues in the stomach and small intestine. The small intestine is also where the body absorbs nutrients. The large intestine runs from the small intestine to the anus and is also responsible for the absorption of nutrients and water.

Common Intestinal Disorders

Common intestinal disorders such as diarrhea, constipation and flatulence affect most people at some point in their lives. Flatulence does not usually indicate a problem with the intestines, and is usually a normal side effect of the digestive process.
Constipation often can be traced to a lack of fiber in the diet. Severe constipation can cause rectal tears and intestinal blockages.
Diarrhea is not an intestinal disorder, but rather a symptom of intestinal disorders. Depending on the cause, diarrhea may be short-term and self-resolving, or a chronic intestinal condition requiring medical care.
Maintaining good health in today's society often depends upon just how well your health insurance coverage applies to your lifestyle and needs. A little effort can save you a lot of money…compare the offers of several health insurance programs and choose the one that's best for you.

Disorders of the Large and Small Intestines

Celiac disease is an immune system disorder that targets the small intestine. The immune system mistakes gluten (a protein found in wheat, rye, barley and oats) as a threat and responds by causing inflammation in the small intestine.
Crohn's disease is an inflammatory bowel disease. Not restricted to either the large or small intestine, Crohn's disease occurs at any point in the gastrointestinal tract, from the mouth to the anus.
Colon polyps commonly arise in the large intestine. Although they're typically non-cancerous, colon polyps can develop into colon cancer.
Diverticular disease can affect both the large and small intestines, although the disease is more common in the large intestine. Diverticular disease occurs when pouches develop in the intestinal wall.
Intestinal parasites include roundworms and tape worms, which can grow to great lengths in the intestines.
Irritable bowel syndrome affects the large intestine, causing colon muscles to contract too much. IBS results in cramping of the large intestine, gas, constipation and diarrhea.
Lactose intolerance is an inability to digest lactose, a sugar found in dairy products. Lactose intolerance affects the intestines by causing intestinal gas, cramping, and diarrhea.
Ulcerative colitis is an inflammatory bowel disease. Although it can develop throughout the intestines, ulcerative colitis is often limited to the large intestine.
This section is divided into multiple articles, covering topics such as diarrhea and malabsorption disorders.

healthy way of living

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success  

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of exercise as a food group in your diet.

Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat 

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better. 

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Water—a vital part of a healthy diet

Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches.
Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration, especially when you are looking for an alternative to your eighth glass of water for the day.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients.
• Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber: An essential component of a healthy diet

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.
The two types of fiber are soluble and insoluble.

• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.
Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Here are some guidelines for including protein in your healthy diet:
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Complete, incomplete and complementary proteins

• A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.
• An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.
• Do complementary proteins need to be eaten in the same meal?  Research shows that your body can combine complementary proteins that are eaten within the same day.
• Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Great sources of calcium include:

• Dairy products, which come already fortified with vitamin D.
• Dark green, leafy vegetables, such as kale and collard greens
• Dried beans and legumes

See Osteoporosis, Diet and Calcium for more about the role of calcium in your diet.

Healthy eating tip 9: Limit sugar, salt, and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.

Sugar and refined starches

It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.

• Give recipes a makeover. Often recipes taste just as good with less sugar.
• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.
• Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.

Salt

Salt itself is not bad, but most of us consume too much salt in our diets.

• Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
• Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

Healthy eating tip 10:  Plan quick and easy meals ahead 

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month 

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

Stock your kitchen to be meal ready

Try to keep your kitchen stocked with recipe basics:

• Fresh and frozen fruits and vegetables.
• Recipe and soup starters such as garlic, onions, carrots, and celery.
• Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.
• Whole wheat bread and tortillas for healthy sandwiches and wraps.
• Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.
• Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.
• Frozen fruit and berries to make smoothies or frozen desserts.
• Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.
• Fresh and dried herbs and spices.
• Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.
• Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.
• Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.
• Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.

Related articles

Healthy Eating on a Budget
How to Save Money and Eat Healthy Meals

Healthy Recipes
Making Fast, Healthy, and Delicious Meals

More Helpguide Articles:

• Healthy Dietary Fats: The Truth About Fat, Nutrition, and Cholesterol
• Organic Foods: Understanding Organic Food Labels, Benefits, and Claims
• Healthy Weight Loss and Dieting: How to Lose Weight and Keep It Off
• Nutrition for Women: Eating Right to Look and Feel Your Best

Related links for healthy eating

Healthy eating: the basics on carbs, protein and fat

Good carbs guide the way – Describes the role of carbohydrates in a healthy diet, and which carbs are best for optimum health. (Harvard School of Public Health)
What is protein? – Information about what foods have protein and what happens when we eat more protein than we need. (Center for Disease Control)
Healthy Fats – Explains what types of fats and how much of them should be included in a healthy diet. Includes a chart listing typical serving sizes. (University of Michigan)
Face the Fats – (PDF) Describes the complicated relationship between good fats, bad fats, and various diseases. (Nutrition Action Healthletter)
Omega-3 Fats: An Essential Contribution - What Should You Eat ... – All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health)

Essential food groups in a healthy diet

Food Pyramids: What Should You Really Eat? – Article analyzes the USDA food pyramid and offers its own food pyramid along with information to help people make better choices about what to eat. (Harvard School of Public Health)
Strike a balance – Looks at the food groups, what they do for your body, and how much you should be getting each day. (BBC Health)
Living the MediterrAsian Way – People in Mediterranean and Asian cultures have long been known for their healthy diets and longevity. Here's how you can incorporate their dietary principles and lifestyle practices into your own life. (Mediterrasian.com)
The World’s Healthiest Foods - Using the theory of nutrient density - a measure of the amount of nutrients a food contains in comparison to the number of calories – this site lists the 129 most healthy foods. (The George Mateljan Foundation)
Vegetarian Food Pyramid – Alternative protein sources and a pyramid adapted for non-meat eaters. (Mayo Clinic)
Healing Foods Pyramid – Emphasizes foods known to have healing benefits or essential nutrients, including plant-based choices. (University of Michigan)

Eating smart: a key step to healthy eating

Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Women’s Hospital)
Portion Size Plate – Pictures to illustrate what portion sizes should be for different foods; printable guide also available. (WebMD)

The role of sugar and salt in a healthy diet

Sodium Content of Your Food – How sodium affects your body and how to cut down on dietary sodium. Included tips on reading nutrition labels, and suggestions for cooking and shopping. (University of Maine – PDF)
Sugar Stacks – Photos showing the amount of sugar in different foods. (Sugar Stacks)

Other tips and strategies for a healthy eating plan

Therapeutic Lifestyle Changes (TLC) Diet – Includes a Virtual Grocery Store and Cyber Kitchen to help you discover how eating a low saturated fat, low cholesterol, healthy diet plus regular physical activity can improve your health. (National Heart, Lung and Blood Institute)
Make Healthy Food Choices – Detailed list of basic ways to make your diet healthier. (American Heart Association
Ten Tips Nutrition Education Series – A collection of tip sheets on healthy eating subjects like cutting back on sugar and salt, following a vegetarian diet and adding vegetables to your diet.  (My Pyramid Nutrition Education Series)
Be a Healthy Role Model for Children – Ten tips for helping you and your children eat healthy. (My Pyramid Nutrition Education Series

Meal planning and stocking the kitchen

Stocking a Healthy Kitchen – The basics on stocking a healthy kitchen and cooking easy, delicious and nutritious meals. (Harvard School of Public Health Nutrition Source)
Local Harvest – Information about finding local growers, farmer’s markets and Community Supported Agriculture (CSA) groups in your area.
A Well Stocked Kitchen – List of basics for a well stocked kitchen and sample meal plans focused on adding more vegetables and fruits to your diet. (Fruits and Veggies More Matters)