10 Things a woman should know

Source: Times of India

We list 10 things every woman should know.

1. Calling you does not mean we are hitting on you
Most men are left wondering that why's it that just because he called you, you assumed he wants you to fill in the post of his girlfriend. He may actually just want to hang out with you.

2. You are much prettier without all that makeup
Your basic foundation and kajal is fine, but layers upon layers of makeup only makes you unappealing to your guy. So keep it simple.

3. When you act giggly, it's seriously embarrassing
When you spot your gang of girls while you are out with your boyfriend, don't squeal and go giggly or jump up and down. Most men find it extremely childish.

4. Gossiping, whispering and writing notes makes you look shallow
When you pass notes or whisper when you and your friends are sitting at a table along with others makes it seem like you are still in your classroom.

5. Boys worry about what you think of their hair, skin, weight and clothes
Do tell your boyfriend if you think his new haircut makes him look cute or if his favourite T-shirt needs to be done away with.

6. PMS is no excuse to be mean
Yes, men do understand that every month you are likely to get crabby for a few days, but that's not reason enough to be mean and cranky all the time.

7. Talking about your butt is boring
It's a known fact that no boyfriend - who doesn't want to be dumped - will ever tell his girfriend that she is looking fat. So no in point discussing, arguing and then discussing some more, about weight issues with your boyfriend.

8. Tight clothes make you look sort of desperate and insecure
You may be in shape but anything that amounts to too much skin show is not going to be appreciated by your boyfriend. Don't keep showing how desperate you are. It can be a big put off if the guy is serious about you.

9. Most boys are looking for the right girl
It's not just women who are looking for Mr Right, but boys are looking out for their Miss Perfect too. So don't be scared to play the love game.

10. If you like him, just tell him
Don't pretend to ignore him and then cry when he asks another girl out for dinner. If he's interested in you, and if you feel the same way then respond. Don't keep the guy waiting too long.

Avoid premature aging

Source: Times of India

Let's face it. We're all going to age at some point or another. However, the lifestyle that most of us lead cause people to age prematurely. We tell you how to avoid that ...

With a wide range of anti-aging products coming out now, it makes you wonder if they really work wonders as they claim to. The best way then is to prevent premature aging by maintaining a healthy lifestyle. Here's what you can do to avoid premature aging:

Snooze
Yes. You may have heard innumerable benefits of sleeping, and here's one more. Sleeping for seven to eight hours is essential. It has been proven that a good night's sleep can reduce the rate of aging by repairing cell damage. But sleeping for long hours is not the only thing you can do in bed. You might have noticed that you sleep in the same position every night - the position your body feels most comfortable in. However, this greatly increases your chances of getting face wrinkles. The part of your face, which is resting against the pillow will be likely to form wrinkles over time. Try sleeping on your back - even if its uncomfortable in the beginning, you'll get used to it.

Drink up
We mean water. Drink plenty of water to adequately hydrate your body. Stick to water and avoid juices, coffee, tea, cocktails or other beverages. Water alone is the best and most vital beverage you need. It will also help to remove toxic substances from your body, which otherwise target the skin cells. Dehydration can lead to premature wrinkles and dull looking skin.

Take care of your skin
Protect your skin when you're out in the sun. Wear a cap and sunglasses to protect your head and eyes and slather on that sunscreen. Over exposure to the sun leads to formation of wrinkles. Use good moisturiser on your skin. Thick creams are best for the night while lotions work well during the day. Apply almond oils because it helps the skin keep its elasticity and also promotes cell renewal.

Eat right
Make sure to include fruits and vegetables in your daily diet. Stop making excuses that you don't like their taste - there are plenty of delicious ways to make even the most mundane veggies taste yum. Learn the recipes! Fruits and vegetables have a natural water content that helps in preventing dehydration besides being high on several vitamins and antioxidants that play a key role in neutralising free radicals. Free radicals are compounds that attack the body's cells, causing skin damage. Eating six to eight servings of fruits or vegetables will help you maintain your youthful glow.

Quit smoking
No one likes to stand or sit next to a person who reeks of cigarette smoke. Along with the other ill-effects of smoking like cancer, smoking is also bad for your skin. It restricts blood flow to the skin making your complexion dull, and causes wrinkles and fine lines. Kick the habit!

Chocolate healthier than fruit juices

Source: Mayo Clinic

Chocolate is healthier than many fruit juices and is a 'superfood' in its own right, says a new study conducted by a US-based chocolate company.

Superfoods are high in anti-oxidants and compounds that help prevent damage to healthy cells.

Researchers from the Hershey Centre for Health & Nutrition in the US found that powdered dark chocolate had more anti-oxidants and polyphenols, believed to protect us from cancer and cardiac conditions, the Chemistry Central Journal reports.

They compared single servings of dark chocolate, cocoa, and hot chocolate mix with fruit juices including acai berries, cranberries and pomegranates, according to a Hershey statement.

The research showed that both dark chocolate and cocoa had more antioxidant activity and more flavonols than fruit. Debra Millar, who led the study, said chocolate should be labelled a "superfruit".

Is your woman faking it in bed?

Source: Times of India

Dr Suman Bijlani lists women's common sexual concerns and what they mean for men

Wonder why your wife/girlfriend seems "off sex" of late? Why does she complain of a headache just when you are in the mood? Fact is, as with men, sex is a big issue for women too. Only, due to conditioning or lack of awareness, most women don't articulate them.

Generally, women realise they have sexual problems only when:
» It affects their relationship
» Their partner starts complaining
» When they are depressed
» When they themselves get involved in an extra-marital affair.

Also, the nature of problems differs slightly with age.

Younger women:
Sexual problems relate more to body image issues and 'performance anxiety'. Especially if they feel sex is the only way they can hold on to their relationship.

Older women:
Sex boils down to a chore or duty after years of marriage/relationship. It then manifests in pains, aches, lack of orgasm and other physical symptoms.

The bottomline:
Don't blame your dull sex life on her PMS or mood swings. Gynaecologist Dr Suman Bijlani of Gyneguide tells you how to read between the lines.

Problem: Lack of interest
Message: Foreplay continues throughout the day
A woman wants her man to make her feel special throughout the day. This sets up her mood for the special night. In a marriage, being interested in the house or taking care of the children is important. Conflicts with kids affects her relationship with her husband.
Hence make that special effort to show you care - through messages, gifts, a special outing etc.

Problem: Poor body image
Message: I want to feel beautiful when I'm with you
A woman might shy away from intercourse due to poor body image - a result of low self-esteem. If her partner nags her about her lack of perfection, it can affect her sexual confidence. It's foolhardy to say things like 'your hips are too wide' or 'breasts are too small' and later expect her to perform in bed. For a woman, the only solution is to work on herself as a person. Men get attracted by a woman's confidence.

Problem: Faking it
Message: Orgasm isn't everything
Men tend to focus only on orgasm, but often for a woman, great foreplay is enough. Hence, ensure she is happy with the quality of sex. If she fakes an orgasm, it means she isn't satisfied and doesn't trust you enough to tell you. Such a behaviour points to chinks in the relationship, hence work on them first.

Problem: Frequency issues
Message: I am no sex machine
Some men want sex every day, but with women, many other factors need to be in place. There is no ideal time or frequency for sex,but if the frequency of desire is very disparate, seek help. If a woman is stressed or has resentments towards her man, it reflects in lack of interest in sex.

Problem: Pain during sex
Message: Be considerate in bed
A common problem, painful intercourse can result from vaginal infection or if the partner is very aggressive. Pain is of two types. Superficial pain: which occurs at the time of insertion. Or deep pain: that's usually pathological or due to endometriosis or infections. This needs to be taken seriously. Using a lubricant or increasing foreplay can help.

Problem: Body odour
Message: Please be pleasant
Both men and women can suffer from fungal infections, tinea infection and similar problems that lead to body odour. To stimulate a woman's interest in sex, it is essential that the man maintains a pleasant personality and smells good as well. Taking the point further, he should make an effort to look good for his woman. It leads to a better response in bed.

Problem: Fear of pregnancy
Message: Take care of protection
It's often the fear of pregnancy that makes women shy away from sex. For good sex, it's important for both partners to be equally aware and responsible for contraception.

Menstrual cycle: What's normal, what's not

Source: Mayo Clinic

Your menstrual cycle can say a lot about your health. Understand how to start tracking your menstrual cycle and what to do about irregularities.

Do you know when your last menstrual period began or how long it lasted? If not, it might be time to start paying attention. Tracking your menstrual cycles can help you understand what's normal for you, time ovulation and identify important changes — such as a missed period or unpredictable menstrual bleeding. While menstrual cycle irregularities usually aren't serious, sometimes they can signal health problems.

What's the menstrual cycle?

The menstrual cycle is the monthly series of changes a woman's body goes through in preparation for the possibility of pregnancy. Each month, one of the ovaries releases an egg — a process called ovulation. At the same time, hormonal changes prepare the uterus for pregnancy. If ovulation takes place and the egg isn't fertilized, the lining of the uterus sheds through the vagina. This is a menstrual period.

What's normal?

The menstrual cycle, which is counted from the first day of one period to the first day of the next, isn't the same for every woman. Menstrual flow may occur every 21 to 35 days and last two to seven days. For the first few years after menstruation begins, long cycles are common. However, menstrual cycles tend to shorten and become more regular as you age. Your menstrual cycle may be regular — about the same length every month — or somewhat irregular, and your period may be light or heavy, painful or pain-free, long or short, and still be considered normal. Within a broad range, normal is what's normal for you.

How can I track my menstrual cycle?

To find out what's normal for you, start keeping a record of your menstrual cycle. Begin by tracking your start date every month for several months in a row to identify the regularity of your periods. If you're having problems or you're concerned about the timing, flow or discomfort of your periods, then also make note of the following every month:

·         End date. How long does your period typically last? Is it longer or shorter than usual?

·         Flow. Record the heaviness of your flow. Does it seem lighter or heavier than usual? How often do you need new sanitary protection?

·         Pain. Describe any pain associated with your period. Does the pain feel worse than usual?

What causes menstrual cycle irregularities?

Menstrual cycle irregularities can have many different causes, including:

·         Pregnancy or breast-feeding. A delayed or missed period can be an early sign of pregnancy. If you haven't had your period in six weeks and you've been sexually active, take a pregnancy test. Breast-feeding typically delays the return of menstruation following pregnancy.

·         Eating disorders, extreme weight loss or excessive exercising. Eating disorders — such as anorexia nervosa — extreme weight loss and increased physical activity can disrupt menstruation.

·         Polycystic ovary syndrome (PCOS). This common hormonal disorder may cause small cysts — fluid-filled sacs or pockets — to develop in the ovaries along with irregular periods.

·         Premature ovarian failure. Premature ovarian failure refers to the loss of normal ovarian function before age 40. Women who have premature ovarian failure may not have periods or may get them irregularly.

·         Endometriosis. This disorder causes tissue that normally lines the inside of your uterus to grow outside your uterus. Endometriosis can cause pain — sometimes severe — especially during your period.

·         Pelvic inflammatory disease (PID). This infection of the reproductive organs may cause irregular menstrual bleeding.

·         Uterine fibroids. Uterine fibroids are noncancerous growths of the uterus. They may cause heavy menstrual periods and bleeding between periods.

What can I do to prevent menstrual irregularities?

For some women, use of birth control pills can help regulate menstrual cycles. However, some menstrual irregularities can't be prevented. Regular pelvic exams can help ensure that problems affecting your reproductive organs are diagnosed as soon as possible.

In addition, consult your health care provider if:

·         Your periods suddenly stop for more than 90 days

·         Your periods become erratic after having been regular

·         You bleed for more than seven days

·         You bleed more heavily than usual — soaking through more than one pad or tampon every hour or two

·         Your periods are less than 21 days or more than 35 days apart

·         You bleed between periods

·         You develop severe pain during your period

·         You suddenly get a fever and feel sick after using tampons

Quit-smoking basics

Source: Mayo Clinic

Tobacco is a killer. Smokers and other tobacco users are more likely to develop disease and die earlier than are people who don't use tobacco. If you smoke, you may worry about what it's doing to your health. You probably worry too about how hard it might be to quit smoking. Nicotine is highly addictive, and to quit smoking — especially without help — can be difficult. In fact, most people don't succeed the first time they try to quit smoking. It may take more than one try, but you can stop smoking.

Take that first step: Decide to quit smoking. Set a stop date. And then take advantage of the multitude of resources available to help you successfully quit smoking.

Now that you've decided to quit smoking, it's time to map out your quit-smoking action plan. One of the first steps of your quit-smoking action plan should be "Get support."

Support can come from family, friends, your doctor, a counselor, a support group or a telephone quit line. Support can also come from use of one or more of the medications approved by the Food and Drug Administration for smoking cessation.

Another key step in your quit-smoking action plan? Planning for challenges. For example, make a list of high-risk places you'll want to avoid when you start your quit-smoking plan. Think of other places to go where smoking isn't allowed, such as a shopping mall, a museum or movie theater.

What does living smoke-free mean? Living smoke-free is your opportunity to live a healthier and probably longer life. By the end of your first year, your risk of heart attack decreases by half. By five years it's almost the same as someone who never smoked. Living smoke-free can also mean better quality of life — with more stamina and a better ability to appreciate tastes and smells.

But living smoke-free doesn't mean living stress-free. In fact, smokers often cite stress as a reason for relapsing. Instead of using nicotine to help cope with stress, you'll need to learn new ways to cope. Be proactive. You can find out more about stress management online or at the library. For more help, talk with your doctor or a mental health provider.

Relaxation Techniques you could try

Source: Times of India

Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself.

Relaxation techniques are a great way to help with stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as cancer and pain.

Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques also are often free or low cost, pose little risk and can be done just about anywhere. Explore these simple relaxation techniques and get started on de-stressing your life and improving your health.

The benefits of relaxation techniques

When faced with numerous responsibilities and tasks or the demands of an illness, relaxation techniques may take a back seat in your life. But that means you might miss out on the health benefits of relaxation.

Practicing relaxation techniques can reduce stress symptoms by:

·         Slowing your heart rate

·         Lowering blood pressure

·         Slowing your breathing rate

·         Increasing blood flow to major muscles

·         Reducing muscle tension and chronic pain

·         Improving concentration

·         Reducing anger and frustration

·         Boosting confidence to handle problems

To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

Health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach various relaxation techniques. But if you prefer, you also can learn some relaxation techniques on your own.

In general, relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits.

There are several main types of relaxation techniques, including:

·         Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

·         Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.

·         Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other common relaxation techniques include:

Hypnosis              Massage               Meditation            Tai chi          Yoga

Relaxation techniques take practice

As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another. If none of your efforts at stress reduction seem to work, talk to your doctor about other options.

Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.