Thyroid

hyroid hormones and ovarian functions so intertwined with each other that the presence of ovarian function in the event of problems with thyroid gland function is evaluated at the beginning of the first stage of diagnosis. Which is a chronic disorder polycystic ovary ovulation (PKO) to understand better about each woman's thyroid gland function is extremely important to have basic knowledge. Governing body's most basic functions of issues belonging to the thyroid gland (thyroid hormones at work, more work, or cloth that occurred during the masses), seen in more women than men. Thyroid gland problems, often tabiyattadır autoimmune (autoimmune diseases, the body's own tissue to one of the unknown reasons, alienation, and this "foreign" tissue immune system from the body to remove attempts to make a result which is a disease. The immune system of the body actually belonging to him, this tissue destruction as the tap function disruption and it related problems are emerging). In women, thyroid gland problems often due to hormonal imbalances are thought to be described in almost every case, and even as the woman does not have any complaints, even thyroid hormone measurement at regular intervals is recommended. Today, still occur even without signs and symptoms of thyroid gland problems may reveal sensitive laboratory measurement methods have been developed.

Healthy Foods to Eat

Healthy Foods to Eat
The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.
Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.
Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.
Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. If you love these meats, you can find healthier versions sold at health food stores.
Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.
Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.

Asthma

Asthma is a predisposition to chronic inflammation of the lungs in which the airways (bronchi) are reversibly narrowed. Asthma affects 7% of the population of the United States,[1][2] 6.5% of British people and a total of 300 million worldwide.[3] During asthma attacks (exacerbations of asthma), the smooth muscle cells in the bronchi constrict, the airways become inflamed and swollen, and breathing becomes difficult. This is often referred to as a tight chest and is a sign to immediately take medication.
Asthma causes 4,000 deaths a year in the United States. Medicines such as inhaled short-acting beta-2 agonists may be used to treat acute attacks. Attacks can also be prevented by avoiding triggering factors such as allergens or rapid temperature changes and through drug treatment such as inhaled corticosteroids and then long-acting beta-2 agonists if necessary.[4][5] Leukotriene antagonists are less effective than corticosteroids[citation needed], but have no side effects.[citation needed] Monoclonal antibodies, such as mepolizumab and omalizumab, are sometimes effective. Prognosis is good with treatment.
Although asthma is a chronic obstructive condition, it is not usually considered as a part of chronic obstructive pulmonary disease as this term refers specifically to combinations of bronchiectasis, chronic bronchitis, and emphysema. Unlike these diseases, the airway obstruction in asthma is usually reversible; however, if left untreated, asthma can result in chronic inflammation of the lungs and irreversible obstruction. In contrast to emphysema and bronchiectasis, asthma affects the bronchi, not the alveoli.[6] The National Heart, Lung and Blood Institute defines asthma as a common chronic disorder of the airways characterized by variable and recurring symptoms, airflow obstruction, bronchial hyperresponsiveness (bronchospasm), and an underlying inflammation.[7]
Public attention in the developed world has recently focused on the predisposition because of its rapidly increasing prevalence, affecting up to one quarter of urban children.[8]

Menopause

Menopause is the permanent cessation of reproductive fertility occurring some time before the end of the natural lifespan. The term was originally coined to describe this reproductive change in human females, where the end of fertility is traditionally indicated by the permanent stopping of monthly menstruation or "menses." The word "menopause" literally means the "end of monthly cycles" from the Greek words pausis (cessation) and the word root men from mensis meaning (month).
In humans, the ending of the reproductive cycles is a biological process that most women first notice in their mid-forties. During this transition, the ovaries start producing lower levels of natural sex hormones—estrogen and progesterone. Estrogen promotes the normal development of a woman’s breasts and uterus, controls the cycle of ovulation (when an ovary releases an egg into a fallopian tube), and affects many aspects of a woman’s physical and emotional health. Progesterone controls menstruation and prepares the lining of the uterus to receive the fertilized egg.[1]
The meaning of the word menopause has in more recent times been expanded to indicate the permanent but naturally occurring discontinuation of female fertility in many other species, even if the females of those species do not have menstrual cycles.

Slow Metabolism Is More Common Than You Think

A few months ago, after being on my 1,700-calorie diet for a while and hitting a weight-loss plateau, my boyfriend said, “You really don’t eat that much. Have you ever had your metabolism checked?”
Google “slow metabolism” and you get language like, “There is such a thing as slow metabolism…but it’s rare.” (Code for: “Not you, couch potato!”) And this was what I’ve always assumed. I never thought to have my metabolism checked. It’s too taboo. If you say you have a slow metabolism, you’d better be joking, or expect people around you to roll their eyes.
Most people—even some health professionals who are charged with providing care to overweight and obese people—assume dieters blaming slow metabolism or some other genetic problem just want to have an excuse.
However, I decided to follow through with my boyfriend’s suggestion. I learned I could have my metabolism checked using an indirect calorimeter for $90 at the University of Alabama at Birmingham’s (UAB) EatRight Weight Management Services. (Around the country, a similar test will cost anywhere from $40 to $100. Some fitness clubs now offer it as part of the package when you join.) Taking the test is simple: You relax for about 10–15 minutes, then you clip your nose and breathe through a tube, still relaxed, for another 10 minutes.
I didn’t expect the test to tell me anything other than “normal.” But in the weeks leading up to my appointment, my boyfriend’s suggestion started to work on my mind. It brought up a question I’ve had for a long time, a question I’ve conditioned myself to sweep to the dusty corners of my mind: Why have I been so seriously overweight since age 6? Is there something else going on?
After my 10-minute test was over, the registered dietitian brought a printout and sat across from me to explain the results: My resting metabolic rate is 33% slower than normal for a woman my age, height, and weight.
33% slower!
So here’s how that translates in calories: A woman my age, height, and weight with a normal metabolism has a predicted resting metabolic rate of about 1,812 calories. Add in regular daily activities and exercise, and that woman would burn about 2,100 to 2,400 calories a day (depending on what exercise she does and how active she is).

(Getty Images)
My resting metabolic rate is 1,224 calories. Add in activity and assume a half hour of moderately paced exercise, and I burn about 1,717 calories a day. No wonder I wasn’t seeing results with my 1,700 calorie diet—that’s what my body needs to maintain. And if I followed U.S. dietary guidelines for a weight-maintenance diet (and ate between 2,000 and 2,300 calories a day), I’d gain as much as a pound a week! According to the results from my test, my weight-loss zone is 1,000 to 1,224 calories a day.
My journalism brain clicked on and questions zoomed through my head (that is, after I got over the initial shock of the test results). First question: We always hear a slow metabolism is rare, but how rare? Is there a percentage? I started looking, researching, and contacting weight-loss professionals.

Healthy living tips

Are you a busy entrepreneur or employee who is usually on the go and doesn’t have a lot of time, but still wants to make 2008 the year that you get more healthy?Don’t worry, you’re not alone. Most people want to get healthy, more fitter and look younger yet they can’t seem to find the time for it. In fact, I have seen advertisements on TV since the new year for at least 7 different fitness workouts by various celebrities and actresses, but I wonder how many people will actually stick to the plans when they purchase it.Listen, if 2008 is going to be different for you, your body and your family, then it’s time to buckle up and find new habits that will serve you better. Don’t you agree? Healthy living doesn’t have to be hard, it was never created to be. But it does require a small amount of commitment and a big love for being refreshed.Here are eight tips for healthy living on the go:;1. Enjoy a pint of water first thing in the morning.If you haven’t got time for anything else in the morning, make time to drink a big glass of water. We lose a lot of oxygen through the night and to rejuvenate our cells, we need to supply them with water and oxygen. Drink a glass of water and within a week you’ll begin to feel less tired. I like the taste of water, but I know some people do not so if you’re one of them, squeeze some fresh lime into your water to give it taste and drink up.2. Grab a few fresh fruits on your way out.Wherever you’re going – whether it’s a walk or drive to the supermarket or on your way to a meeting – pick up one or two fruits and eat them. If you leave for work in the morning and don’t return ’til evening, take a few fruits and eat them throughout the day. Fruits are great for their nutrients, vitamins and sugars that are required in our body.3. Avoid going to junk food shops with your work mates.If your work mates are going and you want to go along, go ahead but don’t order the burger or french fries. Go for a nice salad instead. Or any other healthy meal that takes your fancy. Junk food is full of “empty calories” that do nothing for your body but put on extra unneeded and unhealthy fat.4. Exercise on the go.If you work in an office, get up every 30 minutes and go for a walk. If you have an office with stairs, run up and down the stairs every couple of hours. Get your blood flowing and your muscles moving.5. Drink herbal teas.When at work or home, many people love to get a cup of tea or coffee. Decide that you’ll be more healthy and get a warm cup of herbal tea. The selection available today is absolutely massive, so you’re guaranteed to find one you enjoy. I like mandarin and ginseng tea as well as fennel seed tea.6. Eat a handful of nuts.Get your favorite selection of nuts (almonds, cashews, pecans, walnuts, etc.) and raisins and have a big handful of them at around 3pm. This has been shown to increase afternoon energy and productivity.7. Say yes to freshly squeezed juice.One of the biggest and most exciting changes I made in my health about 7 months ago was when I said “yes” to having my own freshly squeezed juice every morning. Since then, my energy, body health and vitality has increased ten-fold. I create the time to squeeze my own carrot-apple-ginger juice; however if you don’t have the time, ask someone if they can make it for you in exchange for something you can help them with, or get yourself to a local juice bar and get your share of the juice!8. Deep breathing.When you’ve got time – at your desk, driving the car, cooking food – do some deep breathing. Inhale and count up to 5 seconds, hold it for a few seconds, and release slowly. Exchange of oxygen and carbon dioxide is one of the best things we can do for

Allergy

An Allergy is a disorder of the immune system often also referred to as atopy. Allergic reactions occur to normally harmless environmental substances known as allergens; these reactions are acquired, predictable, and rapid. Strictly, allergy is one of four forms of hypersensitivity and is called type I (or immediate) hypersensitivity. It is characterized by excessive activation of certain white blood cells called mast cells and basophils by a type of antibody known as IgE, resulting in an extreme inflammatory response. Common allergic reactions include eczema, hives, hay fever, asthma attacks, food allergies, and reactions to the venom of stinging insects such as wasps and bees.[1]
Mild allergies like hay fever are highly prevalent in the human population and cause symptoms such as allergic conjunctivitis, itchiness, and runny nose. Allergies can play a major role in conditions such as asthma. In some people, severe allergies to environmental or dietary allergens or to medication may result in life-threatening anaphylactic reactions and potentially death.
A variety of tests now exist to diagnose allergic conditions; these include testing the skin for responses to known allergens or analyzing the blood for the presence and levels of allergen-specific IgE. Treatments for allergies include allergen avoidance, use of anti-histamines, steroids or other oral medications, immunotherapy to desensitize the response to allergen, and targeted therapy.

Influenza

Influenza, commonly referred to as the flu, is an infectious disease caused by RNA viruses of the family Orthomyxoviridae (the influenza viruses), that affects birds and mammals. The most common symptoms of the disease are chills, fever, sore throat, muscle pains, severe headache, coughing, weakness/fatigue and general discomfort.[1] Sore throat, fever and coughs are the most frequent symptoms. In more serious cases, influenza causes pneumonia, which can be fatal, particularly for the young and the elderly. Although it is often confused with other influenza-like illnesses, especially the common cold, influenza is a much more severe disease than the common cold and is caused by a different type of virus.[2] Influenza may produce nausea and vomiting, particularly in children,[1] but these symptoms are more common in the unrelated gastroenteritis, which is sometimes called "stomach flu" or "24-hour flu".[3]
Typically, influenza is transmitted through the air by coughs or sneezes, creating aerosols containing the virus. Influenza can also be transmitted by direct contact with bird droppings or nasal secretions, or through contact with contaminated surfaces. Airborne aerosols have been thought to cause most infections, although which means of transmission is most important is not absolutely clear.[4] Influenza viruses can be inactivated by sunlight, disinfectants and detergents.[5][6] As the virus can be inactivated by soap, frequent hand washing reduces the risk of infection.
Influenza spreads around the world in seasonal epidemics, resulting in the deaths of between &0000000000250000.000000250,000 and &0000000000500000.000000500,000 people every year,[7] and millions in pandemic years. On average 41,400 people died each year in the United States between 1979 and 2001 from influenza.[8] Three influenza pandemics occurred in the 20th century and killed tens of millions of people, with each of these pandemics being caused by the appearance of a new strain of the virus in humans. Often, these new strains appear when an existing flu virus spreads to humans from other animal species, or when an existing human strain picks up new genes from a virus that usually infects birds or pigs. An avian strain named H5N1 raised the concern of a new influenza pandemic, after it emerged in Asia in the 1990s, but it has not evolved to a form that spreads easily between people.[9] In April 2009 a novel flu strain evolved that combined genes from human, pig, and bird flu, initially dubbed "swine flu" and also known as influenza A/H1N1, emerged in Mexico, the United States, and several other nations. The World Health Organization officially declared the outbreak to be a pandemic on June 11, 2009 (see 2009 flu pandemic). The WHO's declaration of a pandemic level 6 was an indication of spread, not severity, the strain actually having a lower mortality rate than common flu outbreaks.[10]
Vaccinations against influenza are usually given to people in developed countries[11] and to farmed poultry.[12] The most common human vaccine is the trivalent influenza vaccine (TIV) that contains purified and inactivated material from three viral strains. Typically, this vaccine includes material from two influenza A virus subtypes and one influenza B virus strain.[13] The TIV carries no risk of transmitting the disease, and it has very low reactivity. A vaccine formulated for one year may be ineffective in the following year, since the influenza virus evolves rapidly, and new strains quickly replace the older ones. Antiviral drugs can be used to treat influenza, with neuraminidase inhibitors being particularly effective

Swine influenza

Swine influenza (also called swine flu, hog flu, or pig flu) is an infection by any one of several types of swine influenza virus. Swine influenza virus (SIV) is any strain of the influenza family of viruses that is endemic in pigs. As of 2009, the known SIV strains include influenza C and the subtypes of influenza A known as H1N1, H1N2, H3N1, H3N2, and H2N3.
Swine influenza virus is common throughout pig populations worldwide. Transmission of the virus from pigs to humans is not common and does not always lead to human influenza, often resulting only in the production of antibodies in the blood. If transmission does cause human influenza, it is called zoonotic swine flu. People with regular exposure to pigs are at increased risk of swine flu infection. The meat of an infected animal poses no risk of infection when properly cooked.
During the mid-20th century, identification of influenza subtypes became possible, allowing accurate diagnosis of transmission to humans. Since then, only 50 such transmissions have been confirmed. These strains of swine flu rarely pass from human to human. Symptoms of zoonotic swine flu in humans are similar to those of influenza and of influenza-like illness in general, namely chills, fever, sore throat, muscle pains, severe headache, coughing, weakness and general discomfort. The recommended time of isolation is about five days

Variable blood pressure can mean stroke risk

Findings suggest current treatments for hypertension need revision

LONDON - People with occasional spikes in their blood pressure could be at higher risk of having a stroke than those with regularly high blood pressure, new studies said Friday.

In four articles published in the medical journals Lancet and Lancet Neurology, European researchers suggest current guidelines for treating people with high blood pressure need to be revised.

In one of the studies, Peter Rothwell of the Stroke Prevention Research Unit at John Radcliffe Hospital in Oxford, Britain, tracked about 8,000 patients who had had a heart attack. They found patients who had consistently variable blood pressure rates were at least six times more likely to have a stroke than those with regularly high

2009 H1N1 Flu ("Swine Flu") and You

2009 H1N1 Flu ("Swine Flu") and You



* 2009 H1N1 Flu
* 2009 H1N1 Flu in Humans
* Prevention & Treatment
* Contamination & Cleaning
* Exposures Not Thought to Spread 2009 H1N1 Flu
* 2009 H1N1 in Pets

2009 H1N1 Flu
What is 2009 H1N1 (swine flu)?

2009 H1N1 (sometimes called “swine flu”) is a new influenza virus causing illness in people. This new virus was first detected in people in the United States in April 2009. This virus is spreading from person-to-person worldwide, probably in much the same way that regular seasonal influenza viruses spread. On June 11, 2009, the World Health OrganizationExternal Web Site Icon (WHO) declared that a pandemic of 2009 H1N1 flu was underway.
H1N1 Influenza virus imageWhy is the 2009 H1N1 virus sometimes called “swine flu”?

This virus was originally referred to as “swine flu” because laboratory testing showed that many of the genes in the virus were very similar to influenza viruses that normally occur in pigs (swine) in North America. But further study has shown that the 2009 H1N1 is very different from what normally circulates in North American pigs. It has two genes from flu viruses that normally circulate in pigs in Europe and Asia and bird (avian) genes and human genes. Scientists call this a "quadruple reassortant" virus.
2009 H1N1 Flu in Humans
Are there human infections with 2009 H1N1 virus in the U.S.?

Yes. While 2009 H1N1 activity declined after later October, 2009 human illness with 2009 H1N1 is ongoing in the United States. In fact, the 2009 H1N1 virus is the predominant influenza virus in circulation so far during the 2009-2010 flu season. The United States experienced its first wave of 2009 H1N1 activity in the spring of 2009, followed by a second wave in the fall, with the number of people infected peaking at the end of October. There are still uncertainties surrounding the rest of this flu season, including the possibility that seasonal influenza viruses will spread during the winter as they usually do while 2009 H1N1 viruses continue to cause illness. In past pandemics, flu activity has occurred in waves and it’s possible that the United States could experience another wave either later in the 2010 winter, or later. In the past, when new viruses have emerged to cause flu pandemics, the new virus has continued to spread among people. Experts believe it’s likely that the new 2009 H1N1 virus will continue to circulate among people for some time, perhaps as a typical winter flu. In fact, a 2009 H1N1 virus has been selected as the H1N1 vaccine component for the Southern Hemisphere’s upcoming seasonal flu vaccine. (More information about the selection of the viruses for the 2010-2011 Northern Hemisphere flu vaccine is available.).

CDC routinely works with states to collect, compile and analyze information about influenza, and has done the same for the 2009 H1N1 virus since the beginning of the outbreak. This information is presented in a weekly report, called FluView.
Is the 2009 H1N1 virus contagious?

The 2009 H1N1 virus is contagious and is spreading from human to human.
How does the 2009 H1N1 virus spread?

Spread of the 2009 H1N1 virus is thought to occur in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing, sneezing or talking by people with influenza. Sometimes people may become infected by touching something – such as a surface or object – with flu viruses on it and then touching their mouth or nose.
Can I get 2009 H1N1 more than once?
February 10, 2010

Getting infected with any influenza virus, including 2009 H1N1, should cause your body to develop immune resistance to that virus so it's not likely that a person would be infected with the identical influenza virus more than once. (However, people with weakened immune systems might not develop full immunity after infection and might be more likely to get infected with the same influenza virus more than once.) However, it's also possible that a person could have a positive test result for flu infection more than once in an influenza season. This can occur for two reasons:

1. A person may be infected with different influenza viruses (for example, the first time with 2009 H1N1 and the second time with a regular seasonal flu virus. Most rapid tests cannot distinguish which influenza virus is responsible for the illness. And,
2. Influenza tests can occasionally give false positive and false negative results so it's possible that one of the test results were incorrect. This is more likely to happen when the diagnosis is made with the rapid flu tests. More information about flu diagnosis is available.


Don’t Get, Don’t Spread Video
Don’t Get, Don’t Spread Video.Dr. Joe Bresee describes how to keep from getting the flu, and spreading it to others.
Photo of nurse and child
What are the signs and symptoms of this virus in people?

The symptoms of 2009 H1N1 flu virus in people include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people may have vomiting and diarrhea. People may be infected with the flu, including 2009 H1N1 and have respiratory symptoms without a fever. Severe illnesses and deaths have occurred as a result of illness associated with this virus.
How severe is illness associated with 2009 H1N1 flu virus?

Illness with 2009 H1N1 virus has ranged from mild to severe. While most people who have been sick have recovered without needing medical treatment, hospitalizations and deaths from infection with this virus have occurred.

In seasonal flu, certain people are at “high risk” of serious complications. This includes people 65 years and older, children younger than five years old, pregnant women, and people of any age with certain chronic medical conditions. More than 70 percent of adults who have been hospitalized with the 2009 H1N1 virus have had one or more medical conditions previously recognized as placing people at “higher risk” of serious seasonal flu-related complications. This includes pregnancy, diabetes, heart disease, asthma and kidney disease. In one study, fifty-seven percent of children who had been hospitalized as a result of 2009 H1N1 have had one or more “higher risk” medical conditions.

Young children are also at high risk of serious complications from 2009 H1N1, just as they are from seasonal flu. And while people 65 and older are less likely to be infected with 2009 H1N1 flu, if they get sick, they are also at “high risk” of developing serious complications from their illness.

CDC laboratory studies have shown that no children and very few adults younger than 60 years old have existing antibody to the 2009 H1N1 flu virus; however, about one-third of adults older than 60 may have antibodies against this virus. It is unknown how much, if any, protection may be afforded against 2009 H1N1 flu by any existing antibody.
Who is at higher risk from serious 2009 H1N1 related complications?

Most people who get the flu (either seasonal or 2009 H1N1) will have mild illness, will not need medical care or antiviral drugs, and will recover in less than two weeks. Some people, however, are more likely to get flu complications that result in being hospitalized and occasionally result in death. Pneumonia, bronchitis, sinus infections and ear infections are examples of flu-related complications. The flu can also make chronic health problems worse. For example, people with asthma may experience asthma attacks while they have the flu, and people with chronic congestive heart failure may have worsening of this condition that is triggered by the flu. The list below includes the groups of people more likely to get flu-related complications if they get sick from influenza.
People at High Risk for Developing Flu-Related Complications

* Children younger than 5, but especially children younger than 2 years old
* Adults 65 years of age and older
* Pregnant women

People who have medical conditions including:

* Asthma
* Neurological and neurodevelopmental conditions [including disorders of the brain, spinal cord, peripheral nerve, and muscle such as cerebral palsy, epilepsy (seizure disorders), stroke, intellectual disability (mental retardation), moderate to severe developmental delay, muscular dystrophy, or spinal cord injury].
* Chronic lung disease (such as chronic obstructive pulmonary disease [COPD] and cystic fibrosis)
* Heart disease (such as congenital heart disease, congestive heart failure and coronary artery disease)
* Blood disorders (such as sickle cell disease)
* Endocrine disorders (such as diabetes mellitus)
* Kidney disorders
* Liver disorders
* Metabolic disorders (such as inherited metabolic disorders and mitochondrial disorders)
* Weakened immune system due to disease or medication (such as people with HIV or AIDS, or cancer, or those on chronic steroids)
* People younger than 19 years of age who are receiving long-term aspirin therapy

In addition, some studies have shown that obese persons (body mass index ≥30) and particularly morbidly obese persons (body mass index ≥40) are at higher risk, perhaps because they have one of the higher risk conditions above but do not realize it.
How does 2009 H1N1 flu compare to seasonal flu in terms of its severity and infection rates?

Flu seasons vary in terms of timing, duration and severity. Seasonal influenza can cause mild to severe illness, and at times can lead to death. Each year, in the United States, on average 36,000 people die from flu-related complications and more than 200,000 people are hospitalized from flu-related causes. Of those hospitalized, 20,000 are children younger than 5 years old. More than 90% of deaths and about 60 percent of hospitalization occur in people older than 65.

CDC estimates of the numbers of 2009 H1N1 cases, hospitalizations and deaths are that people younger than 65 years of age are more severely affected by 2009 H1N1 flu relative to people 65 and older compared with seasonal flu. CDC estimates that with 2009 H1N1, approximately 90% of hospitalizations and 88% of estimated deaths from April through December 12, 2009 occurred in people younger than 65 years old. However, because severe illness and deaths have occurred among people 65 and older and because supplies of 2009 H1N1 vaccine have increased dramatically, CDC is now encouraging all people 6 months and older, including people older than 65, to get vaccinated against 2009 H1N1.
How long can an infected person spread this virus to others?

People infected with seasonal and 2009 H1N1 flu shed virus and may be able to infect others from 1 day before getting sick to 5 to 7 days after. This can be longer in some people, especially children and people with weakened immune systems and in people infected with 2009 H1N1 viruses.

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Prevention & Treatment

I Never Get the Flu (Public Service Announcement)
I Never Get the Flu (Public Service Announcement)If you think 2009 H1N1 flu can’t affect you, your family, or your friends—think again. Take 60 seconds to watch this reminder on why vaccination is so important. All of the excuses any of us make don’t stand a chance against this serious disease.


Influenza Round Table: Take 3 Video
Influenza Roundtable: Take 3 VideoDr. Joe Bresee describes how to keep from getting the flu, and spreading it to others by taking these three steps.
What can I do to protect myself from getting sick?

This season, there is a seasonal flu vaccine to protect against seasonal flu viruses and a 2009 H1N1 vaccine to protect against the 2009 H1N1 influenza virus (sometimes called “swine flu”). A flu vaccine is by far the most important step in protecting against flu infection. For information about the 2009 H1N1 vaccines, visit H1N1 Flu Vaccination Resources. For information about seasonal influenza vaccines, visit Preventing Seasonal Flu With Vaccination.

There are also everyday actions that can help prevent the spread of germs that cause respiratory illnesses like the flu.
Take these everyday steps to protect your health:

Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

* Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
* Avoid touching your eyes, nose or mouth. Germs spread this way.
* Try to avoid close contact with sick people.
* If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.*) Keep away from others as much as possible to keep from making others sick.

Other important actions that you can take are:

* Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
* Be prepared in case you get sick and need to stay home for a week or so; a supply of over-the-counter medicines, alcohol-based hand rubs * (for when soap and water are not available), tissues and other related items could help you to avoid the need to make trips out in public while you are sick and contagious.

Photo of man sneezingWhat is the best way to keep from spreading the virus through coughing or sneezing?

If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.*)
Keep away from others as much as possible. Cover your mouth and nose with a tissue when coughing or sneezing. Put your used tissue in the waste basket. Then, clean your hands, and do so every time you cough or sneeze.
If I have a family member at home who is sick with 2009 H1N1 flu, should I go to work?

Employees who are well but who have an ill family member at home with 2009 H1N1 flu can go to work as usual. These employees should monitor their health every day, and take everyday precautions including covering their coughs and sneezes and washing their hands often with soap and water, especially after they cough or sneeze. If soap and water are not available, they should use an alcohol-based hand rub.* If they become ill, they should notify their supervisor and stay home. Employees who have an underlying medical condition or who are pregnant should call their health care provider for advice, because they might need to receive influenza antiviral drugs. For more information please see General Business and Workplace Guidance for the Prevention of Novel Influenza A (H1N1) Flu in Workers.
What is the best technique for washing my hands to avoid getting the flu?

Washing your hands often will help protect you from germs. CDC recommends that when you wash your hands -- with soap and warm water -- that you wash for 15 to 20 seconds. When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used.* You can find them in most supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn't need water to work; the alcohol in it kills the germs on your hands.
What should I do if I get sick?

For information about what to do if you get sick with flu-like symptoms this season, see What To Do If You Get Sick: 2009 H1N1 and Seasonal Flu. A downloadable flyer Adobe PDF file containing this information also is available.
What should I do if I have a fever?

Fever can be one of the symptoms of a flu-like illness for many people. A fever is an oral temperature of at least 100 degrees Fahrenheit (37.8 degrees Celsius). Signs of a fever include chills, a flushed appearance, feeling very warm, or sweating.

Fever-reducing medicines typically contain acetaminophen (such as Tylenol) or ibuprofen (such as Motrin). These medicines can both help bring fever down and relieve pain. Aspirin (acetylsalicylic acid) should not be given to children or teenagers (anyone aged 18 years and younger) who have flu; this can cause a rare but serious illness called Reye’s syndrome.

To help avoid spreading the flu, if you have a fever, stay at home for at least 24 hours after you no longer have a fever or signs of a fever. However, if you're taking fever-reducing medicines, you cannot tell if your fever is truly gone. Therefore, when you start to feel better, increase the interval between doses of fever-reducing medicines and continue to monitor your temperature to make sure your fever does not return.
What are “emergency warning signs” that should signal anyone to seek medical care urgently?

Influenza Round Table: Warning Signs Video
Influenza Round Table: Warning Signs Video Dr. Joe Bresee describes the main symptoms of flu, including 2009 H1N1 flu, and when it is serious enough to seek medical help.

In children:

* Fast breathing or trouble breathing
* Bluish skin color
* Not drinking enough fluids
* Not waking up or not interacting
* Being so irritable that the child does not want to be held
* Flu-like symptoms improve but then return with fever and worse cough
* Fever with a rash

In adults:

* Difficulty breathing or shortness of breath
* Pain or pressure in the chest or abdomen
* Sudden dizziness
* Confusion
* Severe or persistent vomiting
* Flu-like symptoms that improve but then return with fever and worse cough

Are there medicines to treat 2009 H1N1 infection?

Influenza Round Table: Antiviral Drugs Video
Influenza Round Table: Antiviral DrugsInfluenza Round Table: Antiviral Drugs Dr. Joe Bresee explains the nature of antiviral drugs and how they are used.
Yes. There are drugs your doctor may prescribe for treating both seasonal and 2009 H1N1 called “antiviral drugs.” These drugs can make you better faster and may also prevent serious complications. It’s very important that antiviral drugs be used early to treat flu in people who are very sick (for example people who are in the hospital) and people who are sick with flu and have a greater chance of getting serious flu complications (see box). Other people may also be treated with antiviral drugs by their doctor this season. Most healthy people with flu, however, do not need to be treated with antiviral drugs.
What is CDC’s recommendation regarding "swine flu parties"?

"Swine flu parties" are gatherings during which people have close contact with a person who has 2009 H1N1 flu in order to become infected with the virus. The intent of these parties is for a person to become infected with what for many people has been a mild disease, in the hope of having natural immunity 2009 H1N1 flu virus that might circulate later and cause more severe disease.

CDC does not recommend "swine flu parties" as a way to protect against 2009 H1N1 flu in the future. While the disease seen in the current 2009 H1N1 flu outbreak has been mild for many people, it has been severe and even fatal for others. There is no way to predict with certainty what the outcome will be for an individual or, equally important, for others to whom the intentionally infected person may spread the virus. Vaccination against 2009 H1N1 with a 2009 H1N1 vaccine is the best way to protect against this virus. Supplies of 2009 H1N1 vaccine are ample and CDC is now recommending that everyone get vaccinated.

CDC recommends that people with 2009 H1N1 flu avoid contact with others as much as possible. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.*) Stay away from others as much as possible to keep from making others sick.

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Contamination & Cleaning
Photo of hands and soapHow long can influenza virus remain viable on objects (such as books and doorknobs)?

Studies have shown that influenza virus can survive on environmental surfaces and can infect a person for 2 to 8 hours after being deposited on the surface.
What kills influenza virus?

Influenza virus is destroyed by heat (167-212°F [75-100°C]). In addition, several chemical germicides, including chlorine, hydrogen peroxide, detergents (soap), iodophors (iodine-based antiseptics), and alcohols are effective against human influenza viruses if used in proper concentration for a sufficient length of time.
*What if soap and water are not available and alcohol-based products are not allowed in my facility?

If soap and water are not available and alcohol-based products are not allowed, other hand sanitizers that do not contain alcohol may be useful.
What surfaces are most likely to be sources of contamination?

Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. Droplets from a cough or sneeze of an infected person move through the air. Germs can be spread when a person touches respiratory droplets from another person on a surface like a desk, for example, and then touches their own eyes, mouth or nose before washing their hands.
How should waste disposal be handled to prevent the spread of influenza virus?

To prevent the spread of influenza virus, it is recommended that tissues and other disposable items used by an infected person be thrown in the trash. Additionally, persons should wash their hands with soap and water after touching used tissues and similar waste.
Photo of cleaning suppliesWhat household cleaning should be done to prevent the spread of influenza virus?

To prevent the spread of influenza virus it is important to keep surfaces (especially bedside tables, surfaces in the bathroom, kitchen counters and toys for children) clean by wiping them down with a household disinfectant according to directions on the product label.
How should linens, eating utensils and dishes of persons infected with influenza virus be handled?

Linens, eating utensils, and dishes belonging to those who are sick do not need to be cleaned separately, but importantly these items should not be shared without washing thoroughly first.
Linens (such as bed sheets and towels) should be washed by using household laundry soap and tumbled dry on a hot setting. Individuals should avoid "hugging" laundry prior to washing it to prevent contaminating themselves. Individuals should wash their hands with soap and water or alcohol-based hand rub immediately after handling dirty laundry.

Eating utensils should be washed either in a dishwasher or by hand with water and soap.
Exposures Not Thought to Spread 2009 H1N1 Flu
Can I get infected with 2009 H1N1 virus from eating or preparing pork?

No. 2009 H1N1 viruses are not spread by food. You cannot get infected with 2009 HIN1 from eating pork or pork products. Eating properly handled and cooked pork products is safe.
Is there a risk from drinking water?

Tap water that has been treated by conventional disinfection processes does not likely pose a risk for transmission of influenza viruses. Current drinking water treatment regulations provide a high degree of protection from viruses. No research has been completed on the susceptibility of 2009 H1N1 flu virus to conventional drinking water treatment processes. However, recent studies have demonstrated that free chlorine levels typically used in drinking water treatment are adequate to inactivate highly pathogenic H5N1 avian influenza. It is likely that other influenza viruses such as 2009 H1N1 would also be similarly inactivated by chlorination. To date, there have been no documented human cases of influenza caused by exposure to influenza-contaminated drinking water.
Can 2009 H1N1 flu virus be spread through water in swimming pools, spas, water parks, interactive fountains, and other treated recreational water venues?

Influenza viruses infect the human upper respiratory tract. There has never been a documented case of influenza virus infection associated with water exposure. Recreational water that has been treated at CDC recommended disinfectant levels does not likely pose a risk for transmission of influenza viruses. No research has been completed on the susceptibility of 2009 H1N1 influenza virus to chlorine and other disinfectants used in swimming pools, spas, water parks, interactive fountains, and other treated recreational venues. However, recent studies have demonstrated that free chlorine levels recommended by CDC (1–3 parts per million [ppm or mg/L] for pools and 2–5 ppm for spas) are adequate to disinfect avian influenza A (H5N1) virus. It is likely that other influenza viruses such as 2009 H1N1 virus would also be similarly disinfected by chlorine.
Can 2009 H1N1 influenza virus be spread at recreational water venues outside of the water?

Yes, recreational water venues are no different than any other group setting. The spread of this 2009 H1N1 flu is thought to be happening in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.
2009 H1N1 in Pets
What animals can be infected with the 2009 H1N1 virus?

In addition to humans, live swine and turkeys, a small number of ferrets (which are highly susceptible to influenza A viruses), domestic cats and dogs have been infected with 2009 H1N1 virus. In addition, 2009 H1N1 virus infection was reported in a cheetah in the United States. CDC is working closely with domestic and international public and animal health partners to continually monitor reports of 2009 H1N1 in animals and will provide additional information to the public as it becomes available.
How do pets become infected with 2009 H1N1?
All available information suggests that the ferrets and domestic cats infected with 2009 H1N1 infections acquired the virus through close contact with ill humans.
Can I get 2009 H1N1 influenza from my pet?
Available evidence suggests that transmission has been from ill humans to their companion animals. No evidence is available to suggest that animals are infecting humans with 2009 H1N1 virus.
What do I do if I am sick with flu-like symptoms and I have pets?
If you are sick with influenza-like-illness, take the same precautions with your pets that you would to keep your family and friends healthy:

* Cover your coughs and sneezes
* Wash your hands frequently
* Minimize contact with your pets until 24 hours after your fever is gone without the use of fever reducing medication

What should I do if I suspect my pet has 2009 H1N1 influenza virus?
If members of your household have flu-like symptoms, and your pet exhibits respiratory illness, contact your veterinarian.
Is there a vaccine available for my pet?
Currently, there is not a licensed and approved 2009 H1N1 vaccine for pets. (There is a canine influenza vaccine, which protects dogs from the H3N8 canine flu virus, but it will not protect pets against the 2009 H1N1 virus, and the H3N8 vaccine should not be used in any species other than dogs.)
How serious is this disease in pets?

Pet ferrets with naturally occurring 2009 H1N1 infection have exhibited illness similar in severity to that seen in ferrets exposed to seasonal influenza viruses and to 2009 H1N1 virus in laboratory settings. Clinical signs exhibited have included sneezing, inactivity, and weight loss. Of the reported cases, most of the pets have recovered fully with supportive care, although some have died.

Salt Limitations on Processed Food Could Save Lives

An initiative to reduce salt intake among Americans could save thousands of lives, as well as billions of healthcare dollars. According to new research, a combined effort made by the United States government and the food industry to reduce American salt consumption by just 10 percent could prevent as many as half a million heart attacks, while saving the nation about $32 million in healthcare costs. The findings of the analysis were recently published in the Annals of Internal Medicine.

Reduction of salt intake can promote lower blood pressure levels, which is a key factor in the prevention of heart attack and stroke. Cutting salt consumption by only a small amount can lead to positive outcomes on a much larger scale. According to lead study author Dr. Crystal Smith-Spangler, “Per person on average it is a very small decrease in blood pressure, but over large populations, we saw a significant reduction in cardiovascular disease and in cost savings.”

The study was conducted by a research team from the Stanford University School of Medicine and the Veterans Affairs Palo Alto Health Care System in California. The researchers created computer models to determine the potential number of lives that could be saved by reducing salt consumption, and for use in evaluating the cost effectiveness of two possible means to the end goal. First to be assessed was a government and food industry combined initiative to reduce the amount of salt used in processed foods. Under a similar plan, the United Kingdom has achieved an estimated 9.5 percent decrease in nation-wide salt consumption. By achieving the same rate in the United States, the researchers estimated that a total of 531,885 strokes and 480,358 heart attacks would be prevented over the lifetime of adults ages 40 to 85. In addition, quality-adjusted life years would be increased by 2.1 million, and a total of $32.1 billion would be saved in healthcare costs.

Next, the researchers looked at the possible outcomes of imposing a tax on salt. If a tax increased the price of salt by 40 percent, this would lead to an estimated decrease in salt consumption of 6 percent, which could prevent 327,892 strokes and 306,137 heart attacks while saving nearly $22.4 billion in healthcare costs and extending quality-adjusted life years by 1.3 million. The research team determined that the scenario with a combined government and food industry effort had optimal results, in addition to seeming to be the most sensible option.
The new information adds to mounting evidence that supports the idea of a national effort to limit salt use in processed foods. Just last week, a report was released by the Institute of Medicine (IOM) recommending public health initiatives to reduce salt intake. Dr. Walter Willett, chairman of nutrition and epidemiology at the Harvard School of Public Health in Boston and co-author of the IOM report pointed out, “This new report strongly supports the conclusion that a concerted national effort to reduce sodium in processed foods would save hundreds of thousands of lives at minimal cost.” He then added, “We should not delay taking on this challenge.”



Another program, known as the National Salt Reduction Initiative, is calling for a 20 percent reduction in salt intake over the next five years. The initiative is lead by the New York City Health Department, under the direction of Mayor Michael Bloomberg, and is aimed at both food manufacturers and restaurants.

According to an accompanying commentary to the most recent study report that was co-authored by Dr. Thomas R. Frieden, director of the U.S. Centers for Disease Control and Prevention, as many as 75 percent of Americans consume more than the suggested maximum of 2.3 grams of salt per day. The commentary also pointed out that excess salt consumption contributes to 100,000 deaths annually in the United States. Taking control of your diet and choosing to eat heart-healthy is an important step in maintaining your overall health

Don't OD on caffeine

Fibromyalgia is believed to be linked to an imbalance of brain chemicals that control mood, and it is often accompanied by unrestful sleep and fatigue. Fibro patients may try to ease fatigue with stimulants like caffeine, but they may end up doing more harm than good in the long run.

“Caffeine is a loan shark for energy. We recommend not using a lot,” says Kent Holtorf, MD, founding medical director of the Fibromyalgia and Fatigue Centers, which are located across the country.

How does food affect pain?

Experts believe that oversensitive nerve cells in the spinal cord and brain may be involved in the way fibro patients process pain. Certain foods may trigger the release of neurotransmitters that heighten this sensitivity, says Daniel Arkfeld, MD, a rheumatologist at the University of Southern California's Keck School of Medicine.

Although the research on diet and fibromyalgia is limited, experts suggest that the following 10 healthy eating rules can’t hurt, and may help people dealing with chronic pain.

The fibro-food connection

By Mara Betsch

Fibromyalgia is notoriously difficult to treat. Medication tends to reduce muscle pain, fatigue, and other symptoms of the chronic condition by just 30% to 50%. As a result, many patients turn to diet and lifestyle changes for added relief.

Learning which foods to avoid is a good place to start, since fibro patients often have food sensitivities that may not show up in food allergy tests. In one survey, 42% reported that certain foods made their pain and stiffness worse.

Insomnia

More than 40 million Americans have difficulty sleeping, but only an estimated 5 million people live with fibromyalgia—which means there are plenty of reasons why you may not be getting a good night’s sleep. Learn about some of the more common sleep disorders in Health.com’s comprehensive sleep resource center.

If you suffer from serious fatigue that limits your daily activities, accompanied by difficulties with concentration and memory, and chronic pain, you have the three most significant symptoms of fibromyalgia. “These three group together,” says Dr. Clauw. “If you have all three, it’s likely you have fibro.” Still, he cautions that the type of pain you have is the single most important predictor of whether you have fibromyalgia.

Upset stomach

Irritable Bowel Syndrome (IBS), which is characterized by stomach cramping, bloating, and diarrhea or constipation, is a common symptom of fibromyalgia. But many people have the condition on its own.

IBS can be triggered by stress, hormonal changes, certain foods, or even antibiotics, and it can be treated with diet and lifestyle changes and with medication. If you have chronic abdominal discomfort with diarrhea or constipation accompanied by the pain described in the previous slide, it’s worth asking your doctor if you might be suffering from fibromyalgia.

All-over pain

The number-one symptom of fibromyalgia is persistent pain all over your body in your muscles and joints for an extended period of time. "[If a patient says,] 'I hurt all over,'" says rheumatologist Daniel Clauw, MD, director of the Chronic Pain and Fatigue Research Center at the University of Michigan, "that’s a big blinking neon light that it’s fibro." Rebecca, who has lived with fibromyalgia for more than three decades, says it feels like a bruise that covers your entire body.

Other conditions, such as lupus and rheumatoid arthritis, can initially cause a feeling of widespread pain. “If it’s just in the joints, that person really should see a rheumatologist or someone who specializes in rheumatic or musculoskeletal disorders to make sure they don’t have arthritis,” says Dr. Clauw. Chronic pain that is exclusively in the muscles, on the other hand, can sometimes be polymyalgia rheumatica. But any pain that persists for years in both the muscles and the joints, Clauw explains, is most likely fibro.

Wound healing

Several studies have found that smokers do not heal as well after surgeries such as face-lifts, tooth extractions, and periodontal procedures.

So once cigarettes wrinkle up your face, you’ll have a harder time correcting the damage with cosmetic surgery than people who’ve never smoked. (And your surgeon might not even perform the procedure until you agree to kick the habit.)

Natural glow is gone

Ever notice how smokers’ skin sometimes seems off? You’re not alone. A 1985 study came up with the term Smoker’s Face to describe certain facial characteristics, such as wrinkles, gauntness, and a gray appearance of the skin, caused by smoking.

Cigarette smoke contains carbon monoxide, which displaces the oxygen in your skin, and nicotine, which reduces blood flow, leaving skin dry and discolored. Cigarette smoking also depletes many nutrients, including vitamin C, which helps protect and repair skin damage.

Tooth loss

Smoking puts you at greater risk for all kinds of dental problems, including oral cancer and gum disease.

In fact, according to a 2005 U.K. study in the Journal of Clinical Periodontology, smokers are up to six times more likely than nonsmokers to develop gum disease, which can lead to tooth loss.

Wouldn’t you rather be doing, well, anything other than sitting in a dentist’s chair?

Scarring

Nicotine causes vasoconstriction, a narrowing of the blood vessels that can limit oxygen-rich blood flow to the tiny vessels in the face or other parts of the body.

This means your wounds will take longer to heal and you’ll have scars that are bigger and redder than you would in a nonsmoking parallel universe.

Thinner hair

As if the wrinkly skin wasn’t enough, smoking hurts your hair too. Experts think the toxic chemicals in smoke can damage the DNA in hair follicles and generate cell-damaging free radicals as well.

The end result? Smokers have thinner hair that tends to go gray sooner than nonsmokers. That is, if they have any hair at all.

Men who smoke are about twice as likely to lose their hair as nonsmokers, after taking into account factors that increase the risk of baldness, such as aging and genetics, according to a 2007 study in Taiwan.

Yellow fingers

The nicotine in cigarette smoke can not only make your teeth (and the walls of your home) brown, but it’s also notorious for staining fingers and nails as well.

If you search the Internet, you can find a number of home remedies, including lemon juice, bleach solutions, and scrubbing with steel wool. Ouch.

Wouldn’t it be easier—and less painful—to just quit?

Premature aging and wrinkles

We can all appreciate a wizened visage—on our favorite nonagenarian that is. Wrinkles look anything but wise when they show up on a relatively young person who smokes.

And show up they will. Experts agree that smoking accelerates aging, so that smokers look 1.4 years older than nonsmokers, on average.

Why the wrinkly face? Smoking hampers the blood supply that keeps skin tissue looking supple and healthy.

Icky teeth

Wouldn’t you love to have a set of dazzling white, Hollywood-like choppers? If you smoke, you can kiss that dream good-bye.

It’s the nicotine in cigarettes that can stain teeth.

So in addition to the escalating costs of buying and smoking your cigs, add in the cost of tooth whitening. A professional procedure to clean your teeth costs an average of $500 to $1,000

Psoriasis

To be fair, psoriasis is an autoimmune-related skin condition that can show up even if you never touch a cigarette.

However, if you do smoke, your risk for the scaly skin condition goes up—a lot.

According to a 2007 study, if you puff a pack a day for 10 years or less, psoriasis risk goes up 20%; 11–20 years and your risk is 60% higher; and for those who pass the two-decade mark, the psoriasis risk more than doubles. (Even secondhand smoke during pregnancy or childhood is linked to a higher risk.)

Memory problems

An inability to concentrate and difficulties with memory can be linked to sleep deprivation, attention disorders, Alzheimer’s disease and other forms of dementia, or just simply being overworked and overstressed.

People with fibromyalgia often experience these problems as well, known to doctors and patients as "fibro fog", in addition to chronic pain and discomfort. Research has shown that fibromyalgia is associated with a decrease in “gray matter” tissue in areas of the brain that are involved in memory and cognition.

Headaches

Headaches can be caused by any number of factors, and, rarely, they can be an indicator of a more serious health condition. More often, headaches are temporary and not dangerous, and can be treated with over-the-counter pain medication or by addressing an underlying issue—dehydration or sinus problems, for example.

People with fibromyalgia, however, can suffer from constant tension or migraine headaches. The key word is constant—meaning daily—headaches, combined with other fibromyalgia symptoms: Even having repetitive on-and-off headaches, say 10 a year, could just mean that you suffer from chronic headaches and should consult a neurologist to find effective treatment.

Aim for good posture

Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor. Another option: Try using a stability ball as your desk chair like many Health staffers do—good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.

Tighten those abs

Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor.

Do 2 to 3 sets of 12 reps.

Sleep right

A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones.

Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

From Crunches to Lunches, How to Ease the Ache

Roughly 8 out of 10 people suffer from back pain at some point during their lives. Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war.

Pass the broccoli, please

You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.