10 Ways to cut stress in a relationship

Source: Times of India

Good communication and self management can remove the stress occurring in your married life.

1. Prevention: If the stress comes from some factor outside your family, don't bring it home and unintentionally make your spouse share it.

2. Self understanding: In moments of stress, you need to learn to control yourself. Evaluate your feelings and do not treat your spouse shabbily.

3. Leave others alone: Staying away for a while from your spouse could be an effective way to prevent conflict from springing up. Make your spouse understand why you are maintaining a distance.

4. Responsibil-ity: Be conscious of your obligation to keep your relation in harmony. Don't let any stress damage the marital bond that has flourished so far.

5. Stop worrying: Worries come when you anticipate something in the future while doing nothing about it. But have a plan B, it makes you ready and you find nothing to worry about.

6. Do not stay still: When you are under pressure, the easiest thing to do is give up. But if you give up during hard times, it will haunt you for the rest of your life

7. Self control: You should be able to take control of your emotions and once you do that you will automatically be able to control stress.

8. Be flexible: You should be able to identify a situation and where it will lead to. When you know things will not go your way, try and be flexible.

9. Go away: When you feel your relation is a little tense, it is best to take your mind off everything and do some activity that keeps you occupied.

10. Ask others: Asking and consulting people once in a while for advice is not a bad option at all. Ask them how it was like when under stress and how was their feeling at that moment. That way you will know that they reacted and what they did.

Water: How much should you drink every day?

Source: Mayo Clinic

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

·         Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.

·         Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

·         Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

·         Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

·         Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

·         Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

·         Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. Further, as you get older your body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can follow these tips:

·         Drink a glass of water with each meal and between each meal.

·         Hydrate before, during and after exercise.

·         Substitute sparkling water for alcoholic drinks at social gatherings.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia.

All about ACNE

Source: Times of India

Acne. Zits. Pimples. Blemishes. No matter what you call them, acne can be distressing and annoyingly persistent. Acne lesions heal slowly, and when one begins to resolve, others seem to crop up.

Hormones likely play a role in the development of acne, making the condition most common in teenagers. But people of all ages can get acne. Some adult women experience acne due to hormonal changes associated with pregnancy, their menstrual cycles, or starting or stopping birth control pills.

Depending on its severity, acne can cause emotional distress and lead to scarring of the skin. The good news is that effective treatments are available — and the earlier treatment is started, the lower your risk of lasting physical and emotional damage.

Symptoms

Acne typically appears on your face, neck, chest, back and shoulders, which are the areas of your skin with the largest number of functional oil glands. Acne can take the following forms:

·         Comedones (whiteheads and blackheads) are created when the openings of hair follicles become clogged and blocked with oil secretions, dead skin cells and sometimes bacteria. When comedones (kom-uh-DOE-neze) are open at the skin surface, they're called blackheads because of the dark appearance of the plugs in the hair follicles. When comedones are closed, they're called whiteheads — slightly raised, skin-colored bumps.

·         Papules are small raised bumps that signal inflammation or infection in the hair follicles. Papules may be red and tender.

·         Pustules are red, tender bumps with white pus at their tips.

·         Nodules are large, solid, painful lumps beneath the surface of the skin. They're formed by the buildup of secretions deep within hair follicles.

·         Cysts are painful, pus-filled lumps beneath the surface of the skin. These boil-like infections can cause scars.

When to see a doctor
Acne usually isn't a serious medical condition. But you may want to seek medical treatment from a dermatologist for persistent pimples or inflamed cysts to avoid scarring or other damage to your skin. If acne and the scars it may have left are affecting your social relationships or self-esteem, you may also want to ask a dermatologist if your acne can be controlled or if your scars can be diminished.

Causes

Three factors contribute to the formation of acne:

·         Overproduction of oil (sebum)

·         Irregular shedding of dead skin cells resulting in irritation of the hair follicles of your skin

·         Buildup of bacteria

Acne occurs when the hair follicles become plugged with oil and dead skin cells. Each follicle is connected to sebaceous glands. These glands secrete an oily substance known as sebum to lubricate your hair and skin. Sebum normally travels up along the hair shafts and then out through the opening of the hair follicle onto the surface of your skin. When your body produces an excess amount of sebum and dead skin cells, the two can build up in the hair follicle and form together as a soft plug.

This plug may cause the follicle wall to bulge and produce a whitehead. Or, the plug may be open to the surface and may darken, causing a blackhead. Pimples are raised red spots with a white center that develop when blocked hair follicles become inflamed or infected. Blockages and inflammation that develop deep inside hair follicles produce lumps beneath the surface of your skin called cysts. Other pores in your skin, which are the openings of the sweat glands onto your skin, aren't normally involved in acne.

It's not known what causes the increased production of sebum that leads to acne. But a number of factors — including hormones, bacteria, certain medications and heredity — play a role.

Contrary to what some people think, greasy foods and chocolate have little effect on acne. Studies are ongoing to determine whether other dietary factors — including high-starch foods, such as bread, bagels and chips, which increase blood sugar — may play a role in acne.

Acne isn't caused by dirt. In fact, scrubbing the skin too hard or cleansing with harsh soaps or chemicals irritates the skin and can make acne worse. Simple cleansing of the skin to remove excess oil and dead skin cells is all that's required.

Risk Factors

Hormonal changes in your body can provoke or aggravate acne. Such changes are common in:

·         Teenagers, both in boys and girls

·         Women and girls, two to seven days before their periods

·         Pregnant women

·         People using certain medications, including cortisone

Other risk factors include:

·         Direct skin exposure to greasy or oily substances, or to certain cosmetics applied directly to the skin

·         A family history of acne — if your parents had acne, you're likely to develop it too

·         Friction or pressure on your skin caused by various items, such as telephones or cell phones, helmets, tight collars and backpacks

Preparing for an appointment

If you have acne that's not responding to home and over-the-counter treatments, make an appointment with your doctor. Early, effective treatment of acne reduces the risk of scarring and of lasting damage to your self-esteem. After an initial examination, your doctor may refer you to a specialist in the diagnosis and treatment of skin conditions (dermatologist).

Here's some information to help you get ready for your appointment, and what to expect from your doctor.

What you can do

·         Write down your key medical information, such as other conditions with which you've been diagnosed and any prescription or over-the-counter medications you're taking, including vitamins and supplements.

·         Write down key personal information, including any major stresses or recent life changes.

·         Write down questions to ask your doctor. Creating your list of questions in advance can help you make the most of your time with your doctor.

Below are some basic questions to ask your doctor about acne. If any additional questions occur to you during your visit, don't hesitate to ask.

·         What treatment approach do you recommend for me?

·         If the first treatment doesn't work, what will you recommend next?

·         What are the possible side effects of the medications you're prescribing?

·         How long can I safely use the medications you're prescribing?

·         How soon after beginning treatment should my symptoms start to improve?

·         When will you see me again to evaluate whether my treatment is working?

·         Is it safe to stop my medications if they don't seem to be working?

·         Are there any self-care steps I can take to improve my symptoms?

·         Do you recommend any changes to my diet?

·         Do you recommend any changes to the over-the-counter products I'm using on my skin, including soaps, lotions and cosmetics?

What to expect from your doctor
Your doctor is likely to ask you a number of questions. Being ready to answer them may reserve time to go over any points you want to talk about in-depth. Your doctor may ask:

·         When did you first develop acne?

·         Does anything in particular seem to trigger an acne flare, such as stress or — in girls and women — your menstrual cycle?

·         What medications are you currently taking, including over-the-counter and prescription drugs as well as vitamins and supplements?

·         Are you sexually active, and if so, do you use birth control?

·         In girls and women: Do you have regular menstrual periods?

·         In girls and women: Are you pregnant, or do you plan to become pregnant soon?

·         What types of soaps, lotions, hair products or cosmetics do you use?

·         How is acne affecting your self-esteem and your confidence in social situations?

·         Do you have a family history of acne?

·         What treatments have you tried so far? Have any been effective?

Lifestyle and home remedies

You can avoid or control most acne with good basic skin care and the following self-care techniques:

·         Wash problem areas with a gentle cleanser. Products such as facial scrubs, astringents and masks generally aren't recommended because they tend to irritate skin, which can worsen acne. Excessive washing and scrubbing also can irritate skin. If you tend to develop acne around your hairline, shampoo your hair frequently.

·         Try over-the-counter acne lotion to dry excess oil and promote peeling. Look for products containing benzoyl peroxide or salicylic acid as the active ingredient.

·         Avoid irritants. You may want to avoid oily or greasy cosmetics, sunscreens, hairstyling products or acne concealers. Use products labeled "water-based" or "noncomedogenic." For some people, the sun worsens acne. Additionally, some acne medications can make you more susceptible to the sun's rays. Check with your doctor to see if your medication is one of these, and if so, stay out of the sun as much as possible and anytime you have to be in the sun, use sunscreen that doesn't clog your pores.

·         Watch what touches your face. Keep your hair clean and off your face. Also avoid resting your hands or objects, such as telephone receivers, on your face. Tight clothing or hats also can pose a problem, especially if you'll be sweating. Sweat, dirt and oils can contribute to acne.

·         Don't pick or squeeze blemishes. Picking or squeezing can cause infection or scarring. If you need aggressive treatment, see your doctor or dermatologist.

Alternative Medicine

Research suggests that over-the-counter (OTC) gels containing 5 percent tea tree oil may be an effective treatment option for mild to moderate acne. Tea tree oil may take longer to work than do OTC products with benzoyl peroxide as the active ingredient, and may cause mild skin irritation in some people.

Other studies suggest that taking the following supplements may help treat acne:

·         Zinc

·         Guggul

·         Brewer's yeast

More research is needed to understand the potential role of these and other dietary supplements in the treatment of acne.

Always talk with your doctor before trying a natural remedy. Dietary supplements can cause side effects and may alter the safety and effectiveness of certain medications.

Prevention

Once your acne improves or clears, you may need to continue your acne medication or other treatment to prevent new acne breakouts. In some cases, you might need to use a topical medication on acne-prone areas, continue taking oral contraceptives or attend ongoing light therapy sessions to keep your skin clear. Talk to your doctor about how you can prevent new eruptions.

You can also prevent new acne breakouts with self-care measures, such as washing your skin with a gentle cleanser and avoiding touching or picking at the problem areas. Other acne-prevention tips include:

·         Wash acne-prone areas only twice a day. Washing removes excess oil and dead skin cells. But too much washing can irritate the skin. Wash areas with a gentle cleanser and use oil-free, water-based skin care products.

·         Use an over-the-counter acne cream or gel to help dry excess oil. Look for products containing benzoyl peroxide or salicylic acid as the active ingredient.

·         Avoid heavy foundation makeup. Choose powder cosmetics over cream products because they're less irritating.

·         Remove makeup before going to bed. Going to sleep with cosmetics on your skin can clog tiny openings of the hair follicles (pores). Also, be sure to throw out old makeup and clean your cosmetic brushes and applicators regularly with soapy water.

·         Wear loosefitting clothing. Tightfitting clothing traps heat and moisture and can irritate your skin. Also, whenever possible, avoid tightfitting straps, backpacks, helmets or sports equipment to prevent friction against your skin.

·         Shower after exercising or doing strenuous work. Oil and sweat on your skin can trap dirt and bacteria.

Being a Work-from-Home Mom

Source: Times of India

You have heard of the perks of working from home. You get to lounge in your pyjamas till noon and the commute remains confined to forgotten nightmares. I thought so too when I decided to become a full-time writer. Maybe it could have been all that it was advertised to be had there not been two little people sharing the home and the office with me.

Most of it is the computer's fault. Its power chord to be more precise. It attracts children. It is my theory that toddlers learn to crawl and then hoist themselves up and then take those first faltering steps only to get at the power chord. If it is out, it needs to be put in. The battery is at a hundred per cent, I protest weakly. No mama, says the four-year-old as he deftly brings the power chord to the computer and hears the satisfying click as it attaches magnetically to the machine. This is the way it's supposed to be, he concludes and saunters off. I nod and try to get back to work, only to look down and find myself staring at the miniature version of the child that just left. His little sister is now tugging frantically at the power chord and gives a whoop of victory as it snaps out of the socket. She wants to know what it tastes like. I try to convince her to the contrary. She lets her displeasure be known. Her brother comes back into the room. He senses that the balance of the universe has shifted in the moments he was away. Oh no, he screams as he spots the power chord dangling in his sister's hands. 'Why have you taken the power chord out? It is supposed to be connected.' The toddler opens her mouth wide and lets out a scream that brooks no argument. Away, away, I shoot them out of the room; the power chord is out of bounds for both of you. I try to focus on work.

Has your child been on his best behaviour? Here, are some ideas to reward him.

Taking calls is a hurdle. It is alright when friends call. They understand why there are war cries in the background and why I punctuate every sentence with a 'No! No! Stop!' It is a little more difficult when the calls are work-related. As soon as the phone rings, the children try to be helpful. They run to me with the ringing device. Sometimes, the phone is answered before it reaches my hands. I try to be professional, calm and collected as I proffer a hello but normally at these times, I have a child hanging on to each leg, practising their tree-climbing skills. The requests come fast and furious - may I water the plants, may I mix cake batter, may I do some colouring, all harmless tasks if you are naive, but fraught with peril when undertaken by unsupervised children. I used to lock myself in the bathroom while taking calls but then the flush went off once and you know how not everyone has a taste for toilet humour.

I could go to a library or a coffee shop to work. In fact there is just one thing that's holding me back - the realisation that I am lucky. After all, not everyone has two muses in their living room while they work.