Sexuality: Chronic Illness and Your Sex Life

How can a chronic illness affect my sex life?
A chronic illness is a health problem that you have over a long period of time, such as heart disease, diabetes, arthritis or cancer.

People who have a chronic illness can feel tired and depressed a lot of the time. They may have pain, stiffness or trouble sleeping. They may need medicines or other treatments that can affect their sex life. They may have a surgery that changes how their body looks. As a result, they may feel less interested in sex, or they may not enjoy sex like they used to.

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Suggestions for keeping your sex life healthy if you have a chronic illness
Read about your illness. There are many self-help books that discuss sex and specific chronic illnesses. You can also join a support group to talk about your illness.

If you have a chronic health problem, the following might help you get ready for sexual activity:

* Plan sexual activity for the time of day when you have the most energy and your health problem bothers you the least.
* Be sure that you are rested and relaxed.
* Wait at least 2 hours after you eat to have sex.
* If you need pain medicine to feel better, take the medicine 30 minutes before sexual activity.
* Limit the amount of alcohol you drink, and avoid using tobacco in any form. Alcohol and tobacco can affect sexual function.

The following might help you maintain your sex life:

* Hold hands, hug and touch your partner, even when you do not plan to have sex.
* Use your senses to make sexual activity more enjoyable. For example, have satin sheets on the bed, light scented candles or play music.
* Tell your partner what you like and do not like. Listen to your partner's likes and dislikes.
* Try different sexual positions to find positions that are comfortable for you and your partner or use pillows for comfort.
* Try personal lubricants (one brand name: K-Y Jelly) to help reduce discomfort with sexual intercourse.

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Talking to your partner
Even with the best of intentions and preparation, there may be times during your illness when you decide that you do not want to be sexually active. Talk to your partner about how you feel and why you feel that way. Talk about how you can help your partner deal with his or her feelings and interest in sexual activity.

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Talking to your doctor
Talk to your doctor about any concerns you have about your sex life. Your doctor may have some suggestions that can help.

Be sure to let your doctor know if you are feeling depressed or if you think that side effects from a medicine are affecting your sex life.

Heart Attack: Getting Back Into Your Life After a Heart Attack

How soon can I return to my regular activities?
The amount of activity you can do after a heart attack will be based on the condition of your heart. Your doctor will work with you to develop a recovery plan. Most people can return to work and the activities they enjoy within a few months of having a heart attack. Others may have to limit their activity if the heart muscle is very weak.

You will need to start slowly. For the first few days after your heart attack, you may need to rest and let your heart heal. As your heart heals, you'll be ready to start moving around again. A few days after your heart attack, your doctor may want you to move around more. You may do stretching exercises and get up and walk. You'll then slowly become more active based on advice from your doctor.

Once you've gotten through the early period after a heart attack, your doctor may talk to you about how to be active within your limits. Your doctor will probably want you to do an exercise test, also called a stress test. During this test, your doctor will ask you to exercise (usually walking on a treadmill) while he or she monitors your heart. Based on the results, your doctor will develop an exercise plan for you.

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How can I improve my recovery plan?
Your doctor may recommend that you get involved in a cardiac rehabilitation program. Cardiac rehabilitation programs are supervised by exercise specialists. Many hospitals sponsor these programs to get people started with a safe level of exercise after a heart attack. After a while, you'll probably be able to exercise on your own. But if you have any of the symptoms listed in the box below, call your doctor. You may be working too hard.

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Exercise alert!
Call your doctor right away if you have any of the following symptoms during exercise:

* Shortness of breath for more than about 10 minutes
* Chest pain or pain in your arms, neck, jaw or stomach
* Dizzy spells
* Pale or splotchy skin
* Very fast heart beat or an irregular heart beat
* Cold sweats
* Nausea and vomiting
* Weakness or fainting
* Swelling or pain in your legs


Why is exercise so important?
Exercise strengthens your heart muscle. It can also boost your energy, help you feel more in control of your health and help you lose weight and keep it off. Exercise may also lower your blood pressure and reduce your cholesterol level.

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What kind of exercise is good?
The best types of exercise are those that involve your whole body, such as walking, cycling, jogging, cross-country skiing or swimming. Your doctor or rehabilitation therapists may also prescribe activities to increase your strength and flexibility.

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Risk factors for another heart attack
Taking charge of the things that put you at risk for another heart attack can help you feel better and reduce your risk of future problems. The following factors can put you at risk for another heart attack:

* Not exercising
* Alcohol in excessive amounts
* Being overweight or obese
* High cholesterol level
* High blood sugar level if you have diabetes
* High blood pressure
* Smoking
* Too much stress in your life


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How often should I exercise?
This depends on your exercise plan. You'll probably start slowly and gradually add to your routine. Your doctor may want you to exercise 3 or 4 times a week for about 10 to 30 minutes at a time. Be sure to warm up before exercising by stretching for 5 minutes or more.

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What can I do to speed my recovery and stay healthy?

What is a "MET"?
You may hear your doctor talk about METs when he or she discusses your activity level. METs stands for "metabolic equivalents." Different activities are given different MET levels depending on how much energy they take to do (see below). The higher the MET level, the more energy the activity takes. Your doctor may ask you not to do things that take more than 3 or 3.5 METs right after your heart attack.

MET Activities

Sitting in a chair 1.0
Sweeping the floor 1.5
Driving a car 2.0
Ironing 3.5
Showering 3.5
Bowling 3.5
Sex 3.7-5.0
Golfing 4.0
Gardening 4.5
Playing tennis 6.0
Lawn mowing 6.5
Shoveling 7.0
Skiing 8.0

Your doctor will probably recommend that you make some changes in your diet, such as cutting back on fat and cholesterol and watching how much salt you eat. If you smoke, you will have to quit. Your doctor may also suggest that you learn better ways to deal with stress, such as time management, relaxation training and deep breathing.

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When can I go back to work?
Most people go back to work within 1 to 3 months after having a heart attack. The amount of time you are off from work depends on the condition of your heart and how strenuous or stressful your work is. You may have to make some changes in how you do your job or you may have to change jobs, at least for a short time, if your job is too hard on your heart.

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What about sex?
You can probably start having sex again in 3 to 4 weeks after your heart attack. As with other types of activity, you may need to start out slowly and work your way back into your normal patterns.

Don't be afraid of sex because of your heart attack. Try different positions if one position seems to make you uncomfortable. Let your partner be on top to reduce the amount of energy you use during sex. Talk with your doctor if you or your partner have any concerns.

Grieving: Facing Illness, Death and Other Losses

What is grief?
Grief is a normal, healthy response to loss. One of the greatest losses that can occur is the death of someone you love. Other losses include the loss of your health or the health of someone you care about, or the end of an important relationship, such as a marriage. Healing from a loss involves coming to terms with the loss and the meaning of the loss in your life.

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What are the normal feelings of grief?

Symptoms of grief

* Anger
* Blaming yourself
* Crying spells
* Diarrhea
* Dizziness
* Fast heartbeat
* Feeling like there's a lump in your throat
* Feeling like what's happening around you isn't real
* Headaches
* Hyperventilating -- sighing and yawning
* Nausea
* Not being able to get organized
* Not feeling hungry or losing weight
* Restlessness and irritability
* Sadness or depression
* Seeing images of the dead person
* Shortness of breath
* Tightness in your chest
* Tiredness
* Trouble concentrating
* Trouble sleeping


As you face a loss, you may have different feelings at different times. These feelings include shock, denial, anger, guilt, sadness and acceptance. You may find yourself going back and forth from one feeling to another. For example, right when it seems that you're starting to accept your loss, you may find yourself feeling sad or guilty again. Your grief may never completely go away. But the pain you feel will lessen with time as you work through these feelings.

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What usually happens first?
In the first hours or days after the loss, you may feel shocked, numb and confused. You may not remember what people have said to you. You may think and act as though the loss hasn't occurred. This is called denial.

As the shock wears off, reality will slowly break through. You'll begin to realize that the loss has happened. It's normal to feel abandoned and angry. You may direct your anger toward God, religion, doctors and nurses, the one who has died or other loved ones, or even yourself.

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What happens after the anger wears off?
After you get through some of the anger and denial, it's normal to pretend things are like they used to be. If someone you love has died, you may play memories over and over in your mind. You may also feel the presence of your loved one, think you see him or her, or think you hear his or her voice.

You may also find yourself talking to your loved one as though he or she were in the room with you. As you begin to realize that your loved one is gone and won't be back, you'll begin to feel the full impact of your loss. These feelings may be scary because they're so strange and so strong. They may make you feel like you're losing control.

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What happens then?
When you begin to realize the full impact of the loss on your life, you may feel depressed and hopeless. You may also feel guilty. You may find yourself thinking things like "if only" or "why me?" You may cry for no apparent reason. This is the most painful stage of healing, but it won't last forever. In normal grief, the depression will begin to lift with time.

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What is the first sign of relief?
You may start to feel better in small ways. For example, you may find it's a little easier to get up in the morning, or you may have small bursts of energy. This is the time when you'll begin to reorganize your life around your loss or without your loved one.

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What is the final stage?

Tips on dealing with a loss

* Talk about how you're feeling with others.
* Try to keep up with your daily tasks so you don't feel overwhelmed.
* Get enough sleep, eat a well-balanced diet and exercise regularly.
* Avoid alcohol. Alcohol can make you feel more depressed.
* Get back into your normal routine as soon as you can.
* Avoid making major decisions right away.
* Allow yourself to grieve--to cry, to feel numb, to be angry or to feel however you're feeling.
* Ask for help if you need it.


The last stage of accepting a loss is when you begin to reinvest in other relationships and activities. During this time, it's normal to feel guilty or disloyal to your loved one because you're moving on to new relationships. It's also normal to relive some of your feelings of grief on birthdays, anniversaries, holidays and during other special times.

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How long does grief last?
You'll probably start to feel better in 6 to 8 weeks. The whole process can last anywhere from 6 months to 4 years.

If you feel like you're having trouble at any point, ask for help. People who can help include friends, family, clergy, a counselor or therapist, support groups and your family doctor.

Be sure to talk with your family doctor if you have a lot of trouble eating, sleeping or concentrating for more than the first couple of weeks. These can be signs of depression. Your family doctor can help you with depression so you can start to feel better.

Depression and Older Adults: What It Is and How to Get Help

What is depression?
Sometimes when people feel sad, they say they are "depressed." But depression is more than just feeling sad. It's a medical illness. Someone who has "major" depression has most or all of the symptoms listed in the box below nearly every day, all day, for 2 weeks or longer. There is also a "minor" form of depression that causes less severe symptoms. Both have the same causes and treatment.

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What causes depression?

Symptoms of depression

* No interest or pleasure in things you used to enjoy, including sex
* Feeling sad or numb
* Crying easily or for no reason
* Feeling slowed down or feeling restless and irritable
* Feeling worthless or guilty
* Change in appetite; unintended change in weight
* Trouble recalling things, concentrating or making decisions
* Headaches, backaches or digestive problems
* Problems sleeping, or wanting to sleep all of the time
* Feeling tired all of the time
* Thoughts about death or suicide


Your body contains chemicals that help control your moods. When you don't have enough of these chemicals or when your brain doesn't respond to them properly, you may become depressed. Depression can be genetic (meaning it can run in families). Abusing drugs or alcohol can also lead to depression. Some medical problems and medications can lead to depression.

Depression is not a normal part of growing older, but it is common in adults age 65 and over. Retirement, health problems and the loss of loved ones are things that happen to older adults. Feeling sad at these times is normal. But if these feelings persist and keep you from your usual activities, you should talk to your doctor.

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Why is depression in older adults hard to recognize?
It can be hard to tell the difference between depression and illnesses such as dementia. Also, older adults may not talk to their doctor about their sad or anxious feelings because they are embarrassed. But depression is nothing to be embarrassed about. It is not a personal weakness. It's a medical illness that can be treated.

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How is depression diagnosed?
Sometimes depression is first recognized by friends or family members. If you're having symptoms of depression, be sure to tell your doctor. Don't assume he or she will be able to tell that you are depressed just by looking at you. Your doctor will ask you questions about your symptoms, your health and your family's history of health problems. He or she may also give you an exam and do some tests. It is also important to tell your doctor about any medicines that you are taking.

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How is depression treated?
Depression can be treated with medicine or counseling, or with both. These treatments are very effective. Medicine may be particularly important for severe depression. Talk to your doctor about the right treatment for you.

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What if my doctor prescribes medicine?
Medicines used to treat depression are called antidepressants. They correct the chemical imbalance in your brain that causes depression. These medicines usually work very well, but they may have some side effects. The side effects typically decrease with time. Antidepressants can start to work right away, but it may take 6 to 8 weeks before you see the full benefit. Don't stop taking the medicine without checking with your doctor first.

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What about suicide?
Thinking about suicide can be part of depression. Anyone with depression, including older adults, may be at risk for suicide. If you have thoughts about hurting yourself, tell your doctor, friends or family right away, or call your local suicide hot line (listed in your phone book). The thoughts of suicide will go away after the depression is treated.

Dementia: What Are the Common Signs?

What is dementia?
Dementia is a problem in the brain that makes it hard for a person to remember, learn and communicate. After a while, this makes it hard for the person to take care of himself or herself.

Dementia may also change a person's mood and personality. At first, memory loss and trouble thinking clearly may bother the person who has dementia. Later, disruptive behavior and other problems may start. The person who has dementia may not be aware of these problems.

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What causes dementia?
Dementia is caused by the destruction of brain cells. A head injury, a stroke, a brain tumor or a problem like Alzheimer's disease can damage brain cells. Some people have a family history of dementia.

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What are some common signs of dementia?
Dementia causes many problems for the person who has it and for the person's family. Many of the problems are caused by memory loss. Some common signs of dementia are listed below. Not everyone who has dementia will have all of these signs.

* Recent memory loss. All of us forget things for a while and then remember them later. People with dementia often forget things, but they never remember them. They might ask you the same question over and over, each time forgetting that you've already given them the answer. They won't even remember that they already asked the question.
* Difficulty performing familiar tasks. People who have dementia might cook a meal but forget to serve it. They might even forget that they cooked it.
* Problems with language. People who have dementia may forget simple words or use the wrong words. This makes it hard to understand what they want.
* Time and place disorientation. People who have dementia may get lost on their own street. They may forget how they got to a certain place and how to get back home.
* Poor judgment. Even a person who doesn't have dementia might get distracted. But people who have dementia can forget simple things, like forgetting to put on a coat before going out in cold weather.
* Problems with abstract thinking. Anybody might have trouble balancing a checkbook, but people who have dementia may forget what the numbers are and what has to be done with them.
* Misplacing things. People who have dementia may put things in the wrong places. They might put an iron in the freezer or a wristwatch in the sugar bowl. Then they can't find these things later.
* Changes in mood. Everyone is moody at times, but people with dementia may have fast mood swings, going from calm to tears to anger in a few minutes.
* Personality changes. People who have dementia may have drastic changes in personality. They might become irritable, suspicious or fearful.
* Loss of initiative. People who have dementia may become passive. They might not want to go places or see other people.

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What if I have any of these signs of dementia?
Talk with your doctor. Your doctor can do tests to find out if your signs are caused by dementia. The sooner you know, the sooner you can talk to your doctor about treatment options.

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What if a family member has signs of dementia?
If your family member has some of the signs of dementia, try to get him or her to go see a doctor. You may want to go along and talk with the doctor before your relative sees him or her. Then you can tell the doctor about the way your relative is acting without embarrassing your relative.

Depression and Alzheimer's Disease

Do people who have Alzheimer's disease become depressed?
Yes. Depression is very common among people who have Alzheimer's disease. In many cases, they become depressed when they realize that their memory and ability to function are getting worse.

Unfortunately, depression may make it even harder for a person who has Alzheimer's disease to function, to remember things and to enjoy life.

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How can I tell if my family member who has Alzheimer's disease is depressed?
It may be difficult for you to know if your family member is depressed. You can look for some of the typical signs of depression, which include the following:

* Not wanting to move or do things (called apathy)
* Expressing feelings of worthlessness and sadness
* Refusing to eat and losing weight
* Sleeping too much or too little

Other signs of depression include crying and being unusually emotional, being angry or agitated, and being confused. Your family member who has Alzheimer's disease may refuse to help with his or her own personal care (for example, getting dressed or taking medicines). He or she may wander away from home more often.

Alzheimer's disease and depression have many symptoms that are alike. It can be hard to tell the difference between them. If you think that depression is a problem for your relative who has Alzheimer's disease, talk to his or her family doctor.

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How can the doctor help?
The doctor will talk with your relative. The doctor will also ask you and other family members and caregivers whether the person has any new or changed behaviors. The doctor will check your relative and may wish to do some tests to rule out other medical problems. He or she may suggest medicines to help your family member feel better. The doctor may also have some advice for you and other family members and caregivers on how to cope. He or she may recommend support groups that can help you.

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What medicines can help reduce depression?
Antidepressant medicines can be very helpful for people who have Alzheimer's disease and depression. These medicines can improve the symptoms of sadness and apathy, and they may also improve appetite and sleep problems. Don't worry--these medicines are not habit-forming. The doctor may also suggest other medicines that can help reduce upsetting problems, such as hallucinations or anxiety.

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What can I do to help my family member?
Try to keep a daily routine for your family member who has Alzheimer's disease. Avoid loud noises and overstimulation. A pleasant environment with familiar faces and mementos helps soothe fear and anxiety. Have a realistic expectation of what your family member can do. Expecting too much can make you both feel frustrated and upset. Let your family member help with simple, enjoyable tasks, such as preparing meals, gardening, doing crafts and sorting photos. Most of all, be positive. Frequent praise for your family member will help him or her feel better--and it will help you as well.

As the caregiver of a person who has Alzheimer's disease, you must also take care of yourself. If you become too tired and frustrated, you will be less able to help your family member. Ask for help from relatives, friends and local community organizations. Respite care (short-term care that is given to the patient who has Alzheimer's disease in order to provide relief for the caregiver) may be available from your local senior citizens' group or a social services agency. Look for caregiver support groups. Other people who are dealing with the same problems may have some good ideas on how you can cope better and on how to make caregiving easier. Adult day care centers may be helpful. They can give your family member a consistent environment and a chance to socialize.

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Where can I learn more about caring for my family member who has Alzheimer's disease?
A book called The 36-Hour Day (Johns Hopkins University Press; 410-516-6900; www.press.jhu.edu) explains Alzheimer's disease and gives information about resources for caregivers. It gives ideas about things you can do to deal with behavior problems in an Alzheimer's patient. One chapter discusses mood disorders and depression in these patients

Farmers' Almanac Makes 2009 Predictions

By KSPR News

Story Created: Aug 25, 2008

Story Updated: Aug 25, 2008

LEWISTON, Maine (AP) - The 2009 edition of the Farmers' Almanac goes on sale this week.

Even though the publication prepares its weather forecasts two years in advance, it claims an 80 to 85-percent accuracy rate.

And this time around, it predicts we could be in for a cold winter.

The almanac says at least two-thirds of the nation can expect colder-than-average temperatures, with only the Far West and Southeast in line for near-normal readings.

It says the Great Lakes and Midwest can look for above-normal snowfall in January and February. And the Northeast and Mid-Atlantic regions will have an unusually snowy, or at least wet, February.

The almanac says its forecasts are from a reclusive prognosticator who uses a secret formula involving sunspots, planet positions and the tidal pull of the moon. They're backed up by things like acorn abundance and fog frequency.

(Copyright 2008 by The Associated Press. All Rights Reserved.)

Creature Comforts That Lull You to Sleep

IF a fairy tale princess were to lie down on a stack of $5,000 pillowtop mattresses, would she still feel the pea? Maybe not. But were she a modern princess, she would certainly know if the sheets had only a 200 thread count, the duvet wasn’t baffle stitched or the pillow was wrong for her particular sleep style.

Matt Collins

In the Region

Thanks to plenty of admonitions from health gurus, it’s no news to anyone that we live in a sleep-deprived culture. Anxious and overscheduled, we crave the solace of temporary oblivion that is the promise of sleep. But is the current cult of the bedroom excessive? Hypnos, the Greek god of sleep, was content with a simple cave. There he drowsed on an ebony bed, apparently without the advantage of ionizing purifiers to keep the air from becoming stagnant.

We have air purifiers aplenty, as well as humidifiers and aromatherapy diffusers to fill our rooms with the calming scents of balsam and lavender and verbena. We have, it seems, internalized Hypnos, making sleep a kind of self-worship, and the bedroom, where we propitiate ourselves and our senses, its temple.

Which makes the bed an altar of sorts. The Greeks spared no expense creating those for their gods, so are you going to settle for a regular old mattress with 900 or so springs, or insist on a Dux bed, which has up to 3,700? Or maybe you should consider a Tempur-Pedic mattress, said to conform to your weight and body temperature

THE FACTS

An old wives’ tale has it that a little kick to the palate before bed can lead to fitful sleep, if not nightmares.

It’s the sort of wisdom that often turns out to be based on no evidence at all — or, worse, flat wrong. But in this case, it’s good advice.

Research has shown over the years that a spicy meal at night can indeed lead to poor sleep. The most direct study to show this was published in The International Journal of Psychophysiology by a team of Australian researchers. The scientists recruited a group of young, healthy men and had them consume meals that contained Tabasco sauce and mustard shortly before they turned in on some evenings and nonspiced control meals on other evenings.

On the nights that included spicy meals, there were marked changes in the subjects’ sleep patterns. They spent less time in both the light phase of sleep known as Stage 2 and the deep, slow-wave Stages 3 and 4. All of which meant that they experienced less sleep over all and took longer to drift off.

Several things may account for the effect. An obvious possibility is indigestion. But the scientists also noted that after eating the spicy meals the subjects had elevated body temperatures during their first sleep cycles, which has been linked in other studies to poorer sleep quality

Rafael Fuchs for The New York Times

For years, doctors have been discouraged by Americans’ disregard for and mismanagement of their sleep. But bragging about how little you sleep, a hallmark of the ’80s power broker, is starting in certain circles to come off as masochistic buffoonery. The sleep doctors we once ignored appear on morning shows to offer tips. Health professionals and marketers are hopeful that a new seriousness about sleep will continue moving out of a luxury-minded vanguard and into the mainstream. Sleep may finally be claiming its place beside diet and exercise as both a critical health issue and a niche for profitable consumer products. -- From "The Sleep-Industrial Complex," by Jon Mooallem, Nov. 18, 2007

Rafael Fuchs for The New York Times

For years, doctors have been discouraged by Americans’ disregard for and mismanagement of their sleep. But bragging about how little you sleep, a hallmark of the ’80s power broker, is starting in certain circles to come off as masochistic buffoonery. The sleep doctors we once ignored appear on morning shows to offer tips. Health professionals and marketers are hopeful that a new seriousness about sleep will continue moving out of a luxury-minded vanguard and into the mainstream. Sleep may finally be claiming its place beside diet and exercise as both a critical health issue and a niche for profitable consumer products. -- From "The Sleep-Industrial Complex," by Jon Mooallem, Nov. 18, 2007

Healing Power of a Good Nights Sleep

What's the most time-consuming thing you do, day in and day out, every day of your life? Eating? I hope not. Sitting in traffic? Ditto. Watching TV? Nope. It's sleeping.

You spend between six and 10 hours a night in bed. That's one-third of your life. And when it comes to back pain, those are some of the most important hours in your day.

Sleep helps your body heal. It's really the only time your muscles can completely rest and recover. There are a ton of studies linking sleep with healing. They show that, among other things, human growth hormone and melatonin, both of which play a big role in tissue recovery and immunity, are produced during sleep.

So if you're not getting good sleep-whether it's due to pain, anxiety, fear or whatever-you're not giving your muscles, especially your back muscles, time to rejuvenate themselves for the next day's activities.

Believe me, I know. In my struggles with all kinds of pain over the years, I've come to understand first-hand the importance of restful sleep. In this article, I'd like to share with you what I've learned.

What's the Best Mattress

Is firm better than soft? From a physiological standpoint, a more supportive mattress is better regardless of what sleep position you prefer.

But having said that, the real answer is this: The best mattress is the one that helps you sleep well and wake up without any added pain and stiffness. It's really about personal preference and what you are used to.

In my experience, I have tried them all. I tried a memory foam mattress but it was too soft. (I gave to my parents, and they love it.) I now use a firm box spring and mattress plus a towel under the sheets to give added support to my hips and pelvis.

Special Secret Tip:

You read that right, I put a towel under my fitted sheet. A small blanket works well too. Here's what you do: Fold the towel or blanket in half (and in half again if it's thin). Place it under the fitted sheet so it doesn't move around during the night-under the small of your back and spreading down toward your knees. This extra support helps prevent your pelvis from sagging into the mattress. It might only make a difference of a few millimeters. But that is a huge difference when it comes to preventing the added stress that comes with remaining in any sleeping position all night long.

What's the Best Position to Sleep In?

As with the mattress you chose, the position you sleep in is based on your personal preference or physical limitations based on pain or restrictions from your doctor because of surgery. In general, back sleeping is the most stable position for your spine and the least irritating to your muscles. Side sleeping is the next best. Stomach sleep is the least desirable if your back is not adequately supported.

I personally like a modified side-lying position, using full-length body pillow. I sleep "hugging" the pillow with my arms and legs, which is really comfortable and takes pressure off my lower back. You should try it. Body pillows can be found at most retail bedding stores. They are not expensive and may give you an alternative sleeping position that will make a big difference in your comfort level, thus improving the quality and duration of sleep.

Why am I Sore When I Wake Up?

Typically, those with back pain don't roll over as much as those without pain. You may even find your self with limited movement. And because the hips are the heaviest part of the body, they sag into the mattress over time. That puts undue pressure on the ligaments, joints and muscles of the lower spine. This is why I recommend the added support under the fitted sheet.

Think of it as like stretching the same muscles for six to eight hours straight. Would that feel good? Of course not. So it's no wonder you wake up sore. Find a way to support your body and you will minimize the irritation.

I hope these tips help, and I encourage you to think of your own comfort-enhancing positions and/or techniques.

A Few More Tips

* Don't drink any fluids 60 minutes before bedtime. This is so you don't have to go to the bathroom and then have trouble falling back asleep.

* No physical activity for at least 45 minutes before bed. Exercising will rev your body up, making it hard to calm yourself and fall into a restful sleep.

* Take 10 deep breaths as you tell yourself you are going to sleep. When you awake you will be feeling great and ready for the new day.

* As you lay in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all you have. It helps you look forward to waking up with renewed enthusiasm and the belief that tomorrow will bring you one day closer to your goals.

* Dress in warm bedclothes if you are cold and cool clothes if you are hot. I have taken this to the extreme and love the results. I wear wool socks, flannel pants, a sweatshirt and a knit hat. It sounds strange, but if you can minimize the stress on the body in this case trying to keep warm your body will be more relaxed. Healing is always better when the body is relaxed.

* Do some reading. In my work on back pain, I scour the latest resources and reference guides. So let me recommend and urge you to read the best book ever written on sleep

Do you know of the old adage, if you can't sleep, try counting sheep?

Well, I've found it very frustrating because when I get sleepy I lose count and I have to start all over again!

Are you unsatisfied with your quality of sleep? Do you feel tired and un-refreshed on waking in the morning? We all experience sleeplessness now and then. Hey, it's not the end of the world. There are many safe and easy methods available to relax and , more importantly, to reduce stress, probably the number one culprit.

The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment. Sleep medication is readily available, but there will always be a trade off in terms of side effects and possible long term addiction.

Relax before going to bed. Do some deep breathing, listen to soft music. Avoiding caffeine, alcohol and nicotine will also help. Try watching CSPAN before bed. That should put you to sleep in no time at all. Sometimes it's hard to sleep if you're too hungry. I've found that complex carbs, such as a few saltine crackers with peanut butter can actually help relax your body.

Develop a bedtime routine so your body knows it's time to go to sleep. By winding down your physical activities , your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep. If you have a hot tub or Jaccuzzi, these are great ways to relax and feel drowsy.

Make your bedroom your sleep-room. Don't read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some stuffed toy animals. Make your bedroom into a sleep sanctuary, no distractions at all, and you'll have a room that you will feel secure and comfortable in, and best of all, that you will crave to sleep in.

Meditation is easy and fun to learn. Just relax, breathe deeply and slowly, paying attention only to your breathing, and try to think about nothing at all. Once you get the hang of meditation, it's one of the best relaxation techniques to help promote restful sleep. Kill all the mind demons from the day. Many of us have issues or events from the past that may still affect our daily lives. Whatever these issues may be, now might be a good time to finally set things straight; forgive that person, give back that item, start talking to that family member again. Learn to live in the moment and don't worry about the past.

Allow time to sleep. Instead of trying to cram as much as you can into the day, try to find short cuts or solutions to give a little time back to yourself. Set aside a little bit of chill time. If possible, save the last minute stuff for another time. When you are well rested, chances are that you'll get more done in less time during your working hours.

A balanced diet helps to make a balanced mind. If you're lacking in essential vitamins and minerals your body cannot operate at its best. Toss the junk food and soda pop, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.

Don't lie in bed if you can't sleep. If you don't feel sleepy enough to drift off, you'll just lay there and feel miserable over the fact that you can't get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.

Medications may interfere with your sleep. It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications - amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), cortisone, diuretics (fluid), levodopa (parkinsons), Prinzide (blood pressure) and bronchial dilators (asthma).

Above all, de-stress. Sometimes, your body doesn't want or need as much sleep. Don't worry, it's only natural. Stress is possibly the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.

Silence of Balance?

In "Silence of Balance" the title really tells it all. This is the music that returns you to yourself. Unlike others in the Silence series, this piece was improvised around a core structure, to some degree pre-prepared.

There is an "entranced" quality to the work that comes of being recorded in one, continual session. John Levine plays this piece on a Steinway Concert Grand piano - he calls it "the instrument of my dreams" - an apt reflection of the feeling in this music.

"Silence of Balance" is part of the "Silence" series of CDs. All have been composed to lead you into a calm state and help you stay there for as long as you need. However, each CD in the series has its unique nature and qualities, especially helpful with particular needs.

Healers: "Balance" has been composed in the key of "G". In the Indian Chakra system of body energy centres, the key of "G" corresponds to the solar plexus.

Who may find "Silence of Balance" especially useful?

• Anxious times. Feel like you're spinning out, yet can't stop thinking - can't focus? This is the perfect music for you.
• At work, since "Balance" does exactly what the title suggests, it is an outstanding background to project and strategy sessions
• Students of Business Science, Psychology and Law. Used to study by, our users report that "Balance" helps you absorb and retain information more effectively.
• Complementary Health Practitioners find this music helps clients relax, yet remain alert to their physical responses.

Upss I Hate Hear About Insomnia

Insomnia Sleeplessness is one of the most physically and emotionally debilitating side effects of anxiety. Alphamusic is a powerful yet gentle and non-addictive calming agent, helping us slip quietly and happily into peaceful sleep.
IMPORTANT: If you suffer constant feelings of hopelessness, grief or depression, or if you have persistent physical pain, you must consult a medical specialist ... do NOT ignore serious, ongoing physical and mental discomfort. don't be afraid; prevention is always better than cure ?
Typical Symptoms of Insomnia	Solutions
Difficulty falling asleep; tossing and turning; over-busy mind full of "chatter" and anxious thoughts Waking through the night Waking up too early in the morning; unable to fall back to sleep Tired throughout the day Incapacity to cope with every day tasks Difficulty concentrating	Try going to sleep at the same time every night Definitely go to sleep before midnight Try taking cat-naps during the day; even a 15-minute light doze can rejuvenate you Drink a glass of warm milk or herbal tea before going to bed ... there is now incontrovertible evidence that warm milk increases production of seratonin, the brain's feel-good chemical, making it easier for you to calm down Take a hot bath before going to sleep Keep a constant temperature in the room where you sleep and if possible leave a window open to admit fresh air Go for an evening walk Eat your evening meal at least two hours before you go to bed When you can't sleep ... do something constructive: read a book, listen to the radio, write in your journal Listen to relaxing Alphamusic while you lie in bed (use headphones if necessary).

Walk or bike to work?

Production of electric bicycles—with electric motors that make longer and hillier rides possible with less exertion—continues to boom. Introduced in the mid-1990s, global sales rose to 12.1 million units by 2005.9 China accounted for as many as 11 million of these and is expected to remain the strongest engine of demand: Chinese consumers were expected to buy 15 million electric bikes in 2006.10 Meanwhile, electric models could receive a boost when new standards to be finalized in Europe make components of different producers compatible.11

Government support for bicycles—typically in response to concerns about climate change, traffic congestion, energy conservation, and fitness—is increasingly evident. Taiwan announced in 2006 a plan to build 2,600 kilometers of bicycle lanes over the next five years and to adopt bicycle-friendly traffic rules.12 In London, a congestion tax on autos produced a 50-percent increase in bike trips in the city, while use of the 16,000-kilometer-long National Cycle Network rose by 15 percent between 2004 and 2005.13

In Australia, the state of Victoria committed in 2006 to triple its funding of bikeways over the next decade.14 France created the position of “Monsieur Velo”—a Cycling Czar—whose chief responsibility is to increase biking rates, likely through promoting measures to increase cycling safety, provide more bicycle parking, and offer greater bike access to public transportation. 15 And in San Francisco, the city has set a goal of raising commuters’ bicycle use from 2 to 10 percent of trips by 2010.16

Congress sends Bush bill banning lead in toys

WASHINGTON—The Senate on Thursday passed and sent to the White House legislation that bans lead from children's toys and seeks to ensure that chemicals posing possible health problems will not end up on toys and articles that kids chew on and play with.

The Senate, stymied by partisan differences over the energy crisis, put aside those differences momentarily to vote 89-3 for the Consumer Product Safety Improvement Act. The House passed the bill Wednesday by 424-1, a reflection of the national outcry over a rash of recalls last years of toys and children's products contaminated by lead and other dangerous elements.

"We are going to make a big, big difference in the American marketplace," said Sen. Mark Pryor, D-Ark., a sponsor of the bill.

The administration has objected to parts of the bill, but White House spokeswoman Dana Perino said Thursday that President Bush would sign it. "We are ensuring that the products that come into America are safe for consumers and that the regulating agencies have what they need to do their job," she said.

The bill would impose the toughest lead standards in the world, banning lead beyond minute levels in products for children 12 or younger. Lead paint was a major factor in the recall of 45 million toys and children's items last year, including Cookie Monster toys and Tommy the Tank Engines. Many came from China.

It also bans, either permanently or pending further study, children's goods containing six types of a chemical called phthalates that are widely used to make plastic products softer and more flexible. The chemical industry insisted that phthalates have been used for decades and there is no evidence they pose health risks to humans.

But consumer advocacy groups pointed out that the European Union has banned the six phthalates and that tests on rats have revealed possible reproductive problems and cancer. "Toxic chemicals like lead and phthalates have no business in our children's toys," said U.S. PIRG Public Health Advocate Elizabeth Hitchcock.

Some major retailers, including Wal-Mart and Toys-R-Us, have already taken steps to phase out phthalates.

The legislation bolsters the Consumer Product Safety Commission, a 400-staffer agency that took the brunt of criticism last year over the massive recalls and the failure of the government to better test and monitor toy imports before they reach store shelves.

The bill would double the agency's budget, to $136 million by 2014, and give it new authority to oversee testing procedures and impose civil penalties on violators.

Another key provision requires pre-market testing by certified third-party laboratories of children's products for lead and for compliance with safety standards.

American Academy of Pediatrics President Renee R. Jenkins lauded the "extraordinary effort" of Congress. "Safety testing and certification for such hazards as powerful magnets before products are sold, a ban on lead and phthalates and more, will helpfully put an end to the recalls of children's products and the horror stories that lead to those recalls."

Sweet preetty

The sweet preetty when i looked
A flash be smile in the border
The face view to smell of rose
The red pomegranete is soft smile

White jasmine to blossom in the garden
The soft crytal to fall in the leaf
The glowing sun to sweep mind
The colour of rainbow to adorn flower

The smell of glowing in here was i suck
The smell of rose was i enjoyment in the picture
The sweet preetty i touch in delucion
The beautyfull preetty i speak to in the word