Tips for Calming Your Cough

Tips for Calming Your Cough

Why We Cough

Coughing is what you do when something bugs your throat, whether it’s dust or postnasal drip. Coughing also helps clear your lungs and windpipe. Many coughs, like those from cold and flu, will go away on their own. If yours comes from a more serious medical condition, you need to treat the cause. Whatever the reason, if coughing’s driving you crazy, there are ways to feel better.

Treating a Cough at Home

Drink plenty of fluids or use a cool-mist humidifier or vaporizer to soothe an irritated throat and loosen mucus. Prop your head up on extra pillows at night and have a little honey before bed. Studies show honey can help ease a cough. Don’t give honey to children under 12 months.

Calming a "Wet" Cough

If you’re coughing up mucus, look for a cough medicine that says "expectorant." That loosens mucus to help you cough it up. If you’re coughing up a lot of mucus, check with your doctor to see what the best cough medicine is for you. Also, talk to your doctor before using cough medicine for serious conditions like emphysema, pneumonia, chronic bronchitis, or asthma. Don’t give cough and cold medicine to children under 4.

Calming a "Dry" Cough

You may get a dry cough with a cold or the flu or if you breathe in something irritating like dust or smoke. A cough "suppressant" helps stop your urge to cough. Plus, it can help you sleep better. Cough drops -- or even hard candy -- can stop that tickle in the back of your throat. Don’t give cough drops to children younger than 4.

Cough Medicine and Children

Never give cough medicine to children younger than 4 because it can have serious side effects. For children 4 to 6 years old, ask your doctor before giving any cough and cold medicines. They're safe after age 6. For children 1 and up, try 1/2 to 1 teaspoon of honey to help them cough up mucus.

Will Antibiotics Stop a Cough?

Usually, no. That’s because most coughs are caused by viral infections like cold or flu and will get better in a week. Antibiotics only work on infections caused by bacteria. If your cough isn’t better after a week, see your doctor to make sure it’s not caused by a bacterial illness like a sinus infection or pneumonia. If it is, you may need an antibiotic.

Coughs From Allergies and Asthma

Allergies can make you sneeze, cough, or both. An antihistamine may help. Some newer ones at the drugstore won’t make you sleepy. If you’re also wheezing -- where your breath sounds like whistling -- you may have asthma and need to see your doctor.

Smoker's Cough

If you smoke, chances are you cough, especially in the morning. But that cough may be a sign of something more serious. Sometimes smoke irritates the airways and causes inflammation that turns into chronic bronchitis. It can also be a warning sign of cancer. If your cough seems different than usual, or if it lasts after you quit smoking for a month, see your doctor.

What Else Causes Coughs?

If your cough lasts longer than eight weeks, a number of things could be to blame. Chronic coughs can be caused by acid reflux, or gastroesophageal reflux disease. They can be a side effect of ACE inhibitors, a kind of blood pressure medicine. They can be a sign of whooping cough and even heart failure. All of these conditions need medical attention.

When to Call the Doctor for a Cough

For a long-lasting cough, call your doctor if:

• You have a deep cough with lots of mucus or the mucus is bloody
• You’re wheezing, short of breath, or have a tight chest
• You have a fever that doesn’t go away after 3 days
• Your child has the chills or nighttime coughing fits
• You’re still coughing after 7 days without getting better

Healthy Older Women Advised Against Taking Calcium

Healthy Older Women Advised Against Taking Calcium

By Barbara Bronson Gray

HealthDay Reporter

MONDAY, Feb. 25 (HealthDay News) -- Healthy older women should not take calcium and vitamin D supplements to prevent fractures, according to a final recommendation issued Monday by the U.S. Preventive Services Task Force.

In healthy adults, lower doses of calcium and vitamin D seem to be ineffective. As for higher doses, it's still up in the air, the government group said.

The new recommendations do not apply to people who are known to be vitamin D-deficient or who already have osteoporosis, the U.S. Preventive Services Task Force (USPSTF) noted.

Every year about 1.5 million fractures in the United States are attributed to osteoporosis, which is caused by a decrease in bone mass and density that makes bones fragile and more susceptible to a break. Almost half of all women older than 50 will have an osteoporosis-related fracture in their lifetime, according to the USPSTF.

Calcium is one of the main building blocks of bone growth, and vitamin D (sourced via sunlight's action on the skin, or through diet) helps bones absorb calcium. But at issue is whether people receive enough of these nutrients in their daily diet, or if supplements would help protect them.

Dr. Virginia Moyer, chair of the USPSTF, and a professor of pediatrics at Baylor College of Medicine, said experts know that a "medium dose" of supplements -- less than 400 international units (IU) of vitamin D and less than 1,000 milligrams (mg) of calcium -- does not work.

As for higher doses? "We simply don't know. There are reasons to think they could work, but unfortunately, even though there are a bunch of studies, there are problems with them," Moyer said.

"We know these recommendations will be very frustrating to both physicians and patients, but it's a call to action to the research community," she added.

The USPSTF analyzed a wide range of studies on the effects of supplementation of vitamin D and calcium levels for bone health and the adverse effects of supplementation. The report, published online Feb. 26 in the Annals of Internal Medicine, makes these points about preventing fractures:

• Don't take low doses of daily supplements: Less than 400 IU of vitamin D and less than 1,000 mg of calcium after menopause have no benefit.
• For higher doses: The task force doesn't have sufficient evidence to make a recommendation on daily supplements.
• For men and women younger than 50: The task force also doesn't have enough evidence to make a recommendation on vitamin D and calcium supplements.

The report notes a downside to low-dose supplementation: Taking 400 IU or less of vitamin D and 1,000 mg or less of calcium increases the risk of kidney stones, which can be painful and may require hospitalization.

Criticism about the USPSTF guidelines comes from a range of perspectives.

The Council for Responsible Nutrition, a trade association representing the dietary supplement industry, criticized the USPSTF for relying too heavily on data from the Women's Health Initiative (WHI), a study that showed little to no effect on fracture rates in the more than 35,000 postmenopausal women in the trial. They also said that the task force ignored a WHI study out this year that showed a notable reduction in fracture among women who adhered to prescribed doses of calcium and vitamin D.

Some experts prefer a report released by the Institute of Medicine (IOM), a nonprofit organization that gives expert, evidence-based advice on public health issues to policy makers and health professionals.

"That took a very in-depth and I would say a very broad look at the vitamin D and calcium question," said Dr. Sundeep Khosla, a past president of the American Society for Bone and Mineral Research and an endocrinologist and research scientist at the Mayo Clinic. The IOM recommended that most adults get 1,000 mg of calcium, and that women older than 50 and men older than 70 get 1,200 mg of calcium, according to Khosla.

Khosla said the IOM and the USPSTF were each "looking at different parts of the elephant." He said that the USPSTF was focused just on what it took to prevent fracture, ignoring the fact that among healthy people who haven't yet had a break, it would be difficult to detect whether supplements are effective.

"With the IOM taking the physiological perspective, their work might be considered more sensitive [more able to pick up potential benefits or risks]," he said

Marion Nestle, a professor of nutrition, food studies and public health at New York University, co-wrote a journal editorial suggesting that statements from the task force are unlikely to settle the ongoing debate about the use of vitamin D and calcium. "The task force looks at one or two nutrients and one condition at a time, but that's not how people eat or live," she said.

Yet Nestle said she thinks the guidelines suggest reasonable approaches to prevention. "Clinicians ought to be advising healthy diets, plenty of activity and at least 15 minutes a day of sun exposure," she said.

Dr. Margery Gass, executive director of the North American Menopause Society, helped create clinical guidelines on osteoporosis for the American College of Obstetricians and Gynecologists published last year. Gass said she thinks the sheer number of guidelines being disseminated from a variety of different groups is "likely to stir up a little confusion and frustration" among clinicians and the public. But she added that the core message of the USPSTF guidelines is actually simple. "The good thing is that healthy people who do eat a variety of foods may not need to feel compelled to take supplements," she said.

Some expressed concern that the guidelines from the USPSTF are often slow to be implemented because doctors typically practice medicine the way they were trained, and are unlikely to respond quickly to new recommendations.

"I think the response will be very similar to the reaction physicians had to the mammogram guidelines [in 2009]," said Dr. Christine Gerbstadt, a registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics. "Most physicians are just sending their patients for annual mammograms despite the recommendations. Dietitians will get the word out, but where the lag is going to be is with physicians who will be a lot slower to stop [recommending] the calcium," she said.

Moyer, the task force chair, suggested that consumers review the guidelines and bring them along when they see their physician. "Just say, 'I've printed this out and let's talk about it.'" Depending on your particular situation, the best option may require a thorough discussion, she said.

Rather than being confused by the debate between constituencies and organizations about how to deal with preventing fractures, Moyer urged consumers to digest the key message: "Don't bother with inadequate supplemental doses and look for new research about how much vitamin D we really need."

More information

Learn more about preventing diseases and improving your health from the U.S. Department of Health and Human Services.

Quantity of Sugar in Food Supply Linked to Diabetes Rates, Researcher Says

Feb. 27, 2013 — Does eating too much sugar cause diabetes? For years, scientists have said "not exactly." Eating too much of any food, including sugar, can cause you to gain weight; it's the resulting obesity that predisposes people to diabetes, according to the prevailing theory.

But now the results of a large epidemiological study suggest sugar may also have a direct, independent link to diabetes. Researchers from the Stanford University School of Medicine, the University of California-Berkeley and the University of California-San Francisco examined data on sugar availability and diabetes rates from 175 countries over the past decade. After accounting for obesity and a large array of other factors, the researchers found that increased sugar in a population's food supply was linked to higher diabetes rates, independent of obesity rates.

Their study was published Feb. 27 inPLOS ONE.

"It was quite a surprise," said Sanjay Basu, MD, PhD, an assistant professor of medicine at the Stanford Prevention Research Center and the study's lead author. The research was conducted while Basu was a medical resident at UCSF.

The study provides the first large-scale, population-based evidence for the idea that not all calories are equal from a diabetes-risk standpoint, Basu said. "We're not diminishing the importance of obesity at all, but these data suggest that at a population level there are additional factors that contribute to diabetes risk besides obesity and total calorie intake, and that sugar appears to play a prominent role."

Specifically, more sugar was correlated with more diabetes: For every additional 150 calories of sugar available per person per day, the prevalence of diabetes in the population rose 1 percent, even after controlling for obesity, physical activity, other types of calories and a number of economic and social variables. A 12-ounce can of soda contains about 150 calories of sugar. In contrast, an additional 150 calories of any type caused only a 0.1 percent increase in the population's diabetes rate.

Not only was sugar availability correlated to diabetes risk, but the longer a population was exposed to excess sugar, the higher its diabetes rate after controlling for obesity and other factors. In addition, diabetes rates dropped over time when sugar availability dropped, independent of changes to consumption of other calories and physical activity or obesity rates.

The findings do not prove that sugar causes diabetes, Basu emphasized, but do provide real-world support for the body of previous laboratory and experimental trials that suggest sugar affects the liver and pancreas in ways that other types of foods or obesity do not. "We really put the data through a wringer in order to test it out," Basu said.

The study used food-supply data from the United Nations Food and Agricultural Organization to estimate the availability of different foods in the 175 countries examined, as well as estimates from the International Diabetes Foundation on the prevalence of diabetes among 20- to 79-year-olds. The researchers employed new statistical methods derived from econometrics to control for factors that could provide alternate explanations for an apparent link between sugar and diabetes, including overweight and obesity; many non-sugar components of the food supply, such as fiber, fruit, meat, cereals and oils; total calories available per day; sedentary behavior; rates of economic development; household income; urbanization of the population; tobacco and alcohol use; and percentage of the population age 65 or older, since age is also associated with diabetes risk.

"Epidemiology cannot directly prove causation," said Robert Lustig, MD, pediatric endocrinologist at UCSF Benioff Children's Hospital and the senior author of the study. "But in medicine, we rely on the postulates of Sir Austin Bradford Hill to examine associations to infer causation, as we did with smoking. You expose the subject to an agent, you get a disease; you take the agent away, the disease gets better; you re-expose and the disease gets worse again. This study satisfies those criteria, and places sugar front and center."

"As far as I know, this is the first paper that has had data on the relationship of sugar consumption to diabetes," said Marion Nestle, PhD, a professor of nutrition, food studies and public health at New York University who was not involved in the study. "This has been a source of controversy forever. It's been very, very difficult to separate sugar from the calories it provides. This work is carefully done, it's interesting and it deserves attention."

The fact that the paper used data obtained over time is an important strength, Basu said. "Point-in-time studies are susceptible to all kinds of reverse causality," he said. "For instance, people who are already diabetic or obese might eat more sugars due to food cravings."

The researchers had to rely on food-availability data for this study instead of consumption data because no large-scale international databases exist to measure food consumption directly. Basu said follow-up studies are needed to examine possible links between diabetes and specific sugar sources, such as high-fructose corn syrup or sucrose, and also to evaluate the influence of specific foods, such as soft drinks or processed foods.

Another important future step, he said, is to conduct randomized clinical trials that could affirm a cause-and-effect connection between sugar consumption and diabetes. Although it would be unethical to feed people large amounts of sugar to try to induce diabetes, scientists could put participants of a study on a low-sugar diet to see if it reduces diabetes risk.

Basu was cautious about possible policy implications of his work, stating that more evidence is needed before enacting widespread policies to lower sugar consumption.

However, Nestle pointed out that the findings add to many other studies that suggest people should cut back on their sugar intake. "How much circumstantial evidence do you need before you take action?" she said. "At this point we have enough circumstantial evidence to advise people to keep their sugar a lot lower than it normally is."

5 things you may not know about olive oil

By Jacque Wilson, CNN

February 26, 2013 -- Updated 1953 GMT (0353 HKT)

(CNN) -- Nutritionists have long touted the heart-healthy benefits of extra-virgin olive oil.

Recently, researchers found that consuming a Mediterranean diet heavy in olive oil can help lower some heart risks. Consuming more than four tablespoons a day can significantly lower your risk of having a heart attack, suffering from a stroke or dying of heart disease, according to the recent study published in the New England Journal of Medicine.

Olive oil is high in a type of fat known as monounsaturated fat,according to the Mayo Clinic. MUFAs, as they're commonly called, can help lower your cholesterol and control insulin levels in the body. In addition to olive oil, they can be found in avocados, nuts and fatty fish.

Of course, that doesn't mean you can go overboard. Even though it's made of "healthy fats," olive oil is still high in calories and should be used in moderation. Here are five things you might not know about this Mediterranean staple:

It helps more than your heart. Olive oil is full of polyphenols, a type of antioxidant that helps protect your cells from damage. Certain polyphenols also have anti-inflammatory properties.

Scientists have been exploring the effects these polyphenols may have on bone and digestive health as well as looking into how they could help prevent cancer. Other researchers are looking into olive oil's potential for improving cognitive function and memory.

Fish oil helped save our son

Your oil may not be extra-virgin. In 2011, reporter Tom Mueller released his book "Extra Virginity: The Sublime and Scandalous World of Olive Oil." In it, he revealed a world of deception where low quality oils and artificial coloring were being passed off as extra-virgin olive oils to the American public.

"Virgin means made with physical processes, not with chemistry," Mueller told NPR. "Essentially, you crush an olive and out drops the oil in extreme synthesis."

There are laws in Europe monitoring the use of an "extra-virgin" label, but the United States does not have strict regulations, according to Mueller.

And when companies taint the oil, Mueller said consumers lose "that wonderful cocktail of anti-inflammatories and antioxidants."

How you store it matters. When you're at the grocery store, look for olive oil that comes in a bottle made from dark green glass or another material that protects it from light, says Dr. John La Puma,founder of ChefMD.com.

Heat and light can damage the oil by creating oxidation, which changes the beneficial chemical compounds. Store your olive oil in a room-temperature cupboard or in the refrigerator to keep it cool.

A bottle of oil will last about a year on your shelf, according to theStillwater Olive Oil Co. "After this time, the taste and health benefits, such as Vitamin E, beta-carotene, and other phenol levels decrease dramatically," the company's website states.

Americans buy a lot of it. Olive oil is one of the fastest-growing global industries, according to a report from Research and Markets, an international market research and data site. While Spain and Italy top the list of both producers and consumers, Americans seem to have jumped on the Mediterranean diet bandwagon in full force.

The United States ranks third on the list of the world's largest olive oil consumers. But the U.S. may not be there for long, according to the report.

"It is expected that in the near future, India and China will be on the list of largest consumers of olive oil, as people have started recognizing the health benefits of olive oil and have accepted it as cooking oil," a release from the site says.

You don't have to eat it. Olive oil beauty products are a multibillion dollar business, according to the industry website Olive Oil Source.

"What many consumers don't realize is something that people living millennia ago in ancient Greece took for granted; that extra virgin olive oil, all by itself, is one of the best beauty secrets," the site says.

The same antioxidants that heal your internal cells may help protect your outer layer from damage. Olive oil can now be found in everything from skin moisturizers to nail care kits.

If you're not ready to spring for the professional products, you can use olive oil at home to create a hair mask or as a cheap eye makeup remover.

High-Protein Diet for Weight Loss

High-Protein Diet for Weight Loss

Some people turn to higher-protein diets to lose weight. That's because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets with 30% protein are now being considered "reasonable" and the term "high protein diet" is now reserved for diets with over 50% protein.

Diets higher in protein and moderate in carbs -- along with regular exercise -- are often thought by experts to reduce blood fats. It also helps maintain lean tissue while burning fat for fuel. And this happens without dieters being sidetracked with constant hunger.

Researchers don't understand exactly how protein works to reduce appetite. They think that it may be because a protein causes the brain to receive lower levels of appetite-stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels -- and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein's effect on hunger hormones and brain chemistry.

What the Studies Show

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

But some new research hints that protein may be able to satisfy hunger better than either fats or carbohydrates.

For example, in a study in the American Journal of Clinical Nutrition, people were put on a diet in which:

• Fat was reduced to 20% of calories
• Protein was increased to 30% of calories
• Carbs made up 50% of diet

People on that diet reported that they:

• Were more satisfied
• Less hungry
• Lost weight

Another study in the Journal of Nutrition combined a high-protein diet with exercise. People in that study had:

• Enhanced weight loss
• Improved blood fat levels

How Much Protein Do You Need?

You need protein at all stages of life. It's the major component of all cells, including muscle and bone. It's needed for:

• Growth
• Development
• Immunity to fight off infections and protect the body

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.

For example, on an 1,800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 218 grams (35% of calories) of protein per day.

But the Recommended Dietary Allowance (RDA) for protein is:

• Men: 56 grams a day
• Women: 46 grams a day

Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

Is it possible to eat too much protein? There are no dangers associated with higher intakes of protein -- unless you have kidney or liver disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite

In theory, losing weight is quite simple. Just eat less and exercise more. But putting that into practice can be complicated. Finding a diet that you enjoy that works with your lifestyle and has the right combination of nutrients is a very individual process.

Some people fare better on one diet whereas others are hungry all the time on the same diet.

And of course, if you're hungry all the time, eating fewer calories will be challenging.

For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoy as many of them as possible early in the day, with dinner being the last meal.

Research suggests eating four to five small meals or snacks per day to control appetite and weight.

And as long as you stay within the recommended limits, you can try adding some more protein to your diet.

The Best Protein Sources

Protein is important but so are carbohydrates, fats, and total calories.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on "smart carbs" such as:

• Fruits
• Vegetables
• Whole grains

Also try healthy fats such as:

• Nuts
• Seeds
• Olives
• Oils
• Fish
• Avocado

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as:

• Lean meats
• Beans
• Soy
• Low-fat dairy

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food	Protein grams
1 ounce meat, fish, poultry	7
1 large egg	6
4 ounces milk	4
4 ounces low-fat yogurt	6
4 ounces soy milk	5
3 ounces tofu, firm	13
1 ounce cheese	7
1/2 cup low-fat cottage cheese	14
1/2 cup cooked kidney beans	7
1/2 cup lentils	9
1 ounce nuts	7
2 tablespoons peanut butter	8
1/2 cup vegetables	2
1 slice bread	2
1/2 cup of most grains/pastas	2

Ways to Pump Up the Protein

If you'd like to start including more lean protein in your daily diet, try these simple tips if you do not have issues with dairy products:

• Take yogurt with you to the gym and enjoy it as a post-workout booster.
• Make your breakfast oatmeal with milk instead of water.
• Snack on fat-free mozzarella cheese.
• Use a whole cup of milk on your cereal.
• Try smoked salmon or one of the new lean sausages for breakfast.
• Take along a hard-boiled egg for an easy snack.
• Munch on edamame beans at meals and snacks.
• Choose round or tenderloin cuts of meat.

Top 6 Exercise Excuses and How to Beat Them

Top 6 Exercise Excuses and How to Beat Them

How to stop making excuses and start getting fit.

By Karen Springen
WebMD Feature

Reviewed by Louise Chang, MD

You know you should be exercising. You also know that physically active people are healthier. They're less likely to develop heart disease, diabetes, and somecancers. They sleep better, feel happier, and have more energy. Of course, a fit body looks great, too. So what’s keeping you from working out? Whether it’s too little time, not enough energy, or just hating to exercise, we have an answer for every excuse in the book. Get ready to get motivated.

Exercise Excuse No. 1: "I Don't Have Time."

Walter Thompson, PhD, professor of kinesiology and health at Georgia State University, asks, "How much television do you watch?"

During your shows, use resistance bands or walk in place. Or use Tivo so you can skip the commercials and see a one-hour show later in just 40 minutes, says James Hill, PhD, co-founder of the National Weight Control Registry: "That's 20 minutes right there." Better yet, turn off the TV and spend your newfound time working out.

If it's work that's sapping all your spare time, try exercising on the job. Close your office door and jump rope for 10 minutes, or walk in place, Thompson suggests.

Your exercise doesn't have to be a formal workout either. Try making small lifestyle changes that help you move more: take the stairs instead of the escalator, don't drive when you can walk, and get a pedometer and try to increase the number of steps you take throughout the day.

The U.S. Surgeon General recommends at least 150 minutes of aerobic activity per week, which may sound daunting but actually works out to a little over 20 minutes each day. The good news is that three 10-minute exercise sessions work just about as well as one 30-minute one and can be much easier to fit into your schedule.

People who exercise regularly "make it a habit," says Hill, who is director of the Center for Human Nutrition at the University of Colorado, Denver. "They haven't bought any more time during the day than anyone else. What we've done is prioritize it. We find time for things we value."

Exercise Excuse No. 2: "I'm Too Tired."

It may sound counterintuitive, but working out actually gives you more energy, says Marisa Brunett, a certified athletic trainer in Orlando, Fla. Once you get moving, your fatigue will likely disappear.

"You're getting the endorphins [feel-good hormones in your body] to release,” says Brunett. "And you're getting the circulation going -- as opposed to coming home and crashing on the couch."

It may help to work out in the morning before you get wiped out by a demanding workday, says kinesiologist Lynette Craft, PhD, assistant professor of preventive medicine at Northwestern University.

But if you're just not a morning person, don't worry. Brunett, who likes to work out in the middle or at the end of the day herself, recommends doing it whenever you feel best.

Exercise Excuse No. 3: "I Don't Get a Break From the Kids."

The answer is to multitask, experts say.

"Take the kids with you," says Hill. While they're swinging, you can walk around theplayground or backyard or jump rope. Walk the kids to school instead of driving them. During their soccer games or practices, walk briskly around the field.

Use your family time for active pursuit, Brunett suggests. Go biking with your kids, put up a badminton net in the yard, sign up as a family for "fun runs," or just walk around the neighborhood with your children. When the weather's bad, try active video games like Dance Dance Revolution, Wii Sport, and Wii Fit.

And remember that your fitness is good for your kids as well as you. "When mom or dad is more fit, has more energy, the whole family benefits,” says psychologist Christina Recascino, PhD.

Exercise Excuse No. 4: "Exercise Is Boring."

"Exercise should be like sex," says sports physiologist Mike Bracko, EdD, FACSM. "You should want it and feel good about it before you do it. And it should feel good while you're doing it."

So how do you get there? First, find an activity you love. Think outside the box: try inline skating, dancing, or gardening. Join a sports league. Or, if you love music, try ballroom dancing. "There's an exercise for everyone," says Recascino. "It doesn't have to be onerous or unpleasant."

If it makes exercise more enjoyable for you, it's OK to watch TV or read while you're on the exercise bike or treadmill -- just don't forget to pedal or run.

Working out with a group also helps many people. "Not everybody's cut out to put on their iPod and go on a six-mile run by themselves," says Peter Nierman, MD, assistant professor of psychiatry at the University of Chicago.

To find a group, look through local sports publications or on the web. Or simply recruit several friends.

And, every once in a while, try something totally new. “Mix it up so you don't get bored,” says Brunett

Exercise Excuse No. 5: "I Just Don't Like to Move."

"There are people who really enjoy not moving," says Gerard Endress, fitness director of the Duke Diet & Fitness Center. They prefer to knit, read books, or watch TV. "I work with those people on, 'Can you walk in the mall?'" he says.

If it's sweating you don't like, you can get a good workout without perspiring excessively, Endress says.

You can work out indoors where it's air conditioned. You can swim so you won't notice any perspiration. Or, try a low-sweat activity like gentle types of yoga.

If exercise hurts your joints, try starting by exercising in water, recommends Brunett. The stronger your muscles get, the more they can support your joints and the less you'll hurt. If your physical limitations are more serious, check with your local sports medicine or rehabilitation clinic, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do.

If you don't like to move because you’re uncomfortable with your weight, start with an activity that's less public, like using an exercise video at home. Walk with nonjudgmental friends in your neighborhood while wearing clothes that provide enough coverage that you feel comfortable.

And remember that gyms today are different. "You don't have the Spandex gyms as much," says Endress. Women-only places may be more comfortable.

Exercise Excuse No. 6: "I Always End up Quitting."

Set small, attainable goals. Then you're more likely to feel like a success, not a failure, says Brunett. If you exercise for five minutes a day for a week, you'll feel good -- and be more likely to want to try 10 minutes a day the next week.

It also helps to keep a log and post it somewhere public -- even on Facebook. Craft calls it a "wall of encouragement." Friends and family can then say, "Hey, you did 15 minutes yesterday. Great job," she says. A log also helps you see if you're starting to fall off the wagon (or the treadmill).

Having an exercise buddy keeps you accountable as well, says Boston psychologist Eric Endlich, PhD, who works with patients who need motivation to diet and exercise. When you back out of a scheduled workout, you're letting down your buddy as well as yourself.

And look toward the future. It's harder to start exercising than to stick with it once you've got your momentum going, says David Coppel, PhD, a sports psychologist in Kirkland, Wash. "I bet you after two weeks of this," he says, "you'll feel really good."

Skin care: 5 tips for healthy skin

Skin care: 5 tips for healthy skin

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.

By Mayo Clinic staff

Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
• Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.