I'M READY FOR A NEW ME.
It's 'my time'. I'm ready to honour my body and mind and to be all that I am meant to be.

WILLING TO CHANGE MY HABITS FOR A BETTER LIFE
I'm doing this because I am worth fighting for.

WITH HELP, I'LL BE ABLE TO ACHIEVE MY GOALS!
I really believe that support is the key to success. Keeping others motivated not only helps them but also keeps you focused on your own goals.


This page contains dieting tips, ...

I'M READY FOR A NEW ME.
It's 'my time'. I'm ready to honour my body and mind and to be all that I am meant to be.

WILLING TO CHANGE MY HABITS FOR A BETTER LIFE
I'm doing this because I am worth fighting for.

WITH HELP, I'LL BE ABLE TO ACHIEVE MY GOALS!
I really believe that support is the key to success. Keeping others motivated not only helps them but also keeps you focused on your own goals.


This page contains dieting tips, trivia, poems and health articles that could save your life and others that are just meant to inspire you. Please read them if you have the time.



A WOMAN SHOULD HAVE


...one old love she can imagine going back to...

and one who reminds her how far she has come...

A WOMAN SHOULD HAVE

...enough money within her control to move out and
rent a place of her own even if she never wants
to or needs to...

A WOMAN SHOULD HAVE

.. something perfect to wear if the employer or date of her dreams wants to see her in an hour...

A WOMAN SHOULD HAVE

.. a youth she's content to leave behind...

A WOMAN SHOULD HAVE

...a past juicy enough that she's looking forward to
retelling it in her old age....

A WOMAN SHOULD HAVE

...a set of screwdrivers, a cordless drill, and a black
lace bra...

A WOMAN SHOULD HAVE

...one friend who always makes her laugh

... and one who lets her cry...

A WOMAN SHOULD HAVE

...a good piece of furniture not previously owned by
anyone else in her family...

A WOMAN SHOULD HAVE

...eight matching plates, wine glasses with stems, and a
recipe for a meal that will make her guests feel honored.

A WOMAN SHOULD HAVE

...a feeling of control over her destiny...

EVERY WOMAN SHOULD KNOW... ....how to fall in love without losing herself...

EVERY WOMAN SHOULD KNOW...

..how to quit a job, break up with a lover, and confront a friend without ruining the friendship...

EVERY WOMAN SHOULD KNOW...

...when to try harder

... and when to walk away...

EVERY WOMAN SHOULD KNOW...

....that she can't change the length of her calves, the width of her hips, or the nature of her parents...


EVERY WOMAN SHOULD KNOW...

...that her childhood may not have been perfect...

but its over...


EVERY WOMAN SHOULD KNOW...

...what she would and wouldn't do for love or more...

EVERY WOMAN SHOULD KNOW...

..how to live alone... even if she doesn't like it...


EVERY WOMAN SHOULD KNOW...

...whom she can trust, whom she can't, and why she shouldn't take it personally...


EVERY WOMAN SHOULD KNOW...

...where to go... be it to her best friend's kitchen
table...

or a charming inn in the woods... when her soul needs soothing...

EVERY WOMAN SHOULD KNOW...

.. what she can and can't accomplish in a day... a month...and a year...


THINGS TO KEEP YOU OCCUPIED:

1. Aromatherapy: sprays, essential oils, cut open an orange, whatever will stimulate your sense of smell.
2. Ask yourself, What would I like instead?
3. Beat on a pillow till your arms are tired and you're laughing from the silliness of it.
4. Blog on SP.
5. Brush your teeth.
6. Call someone you can trust: lean on their shoulder.
7. Cancel life: take a retreat to reevaluate if this is how you want your life to be. You can retreat at home or go to a convent, Buddhist temple, resort...whatever your wallet can handle.
8. Check out the Daily Spark: http://www.dailyspark.com/.
9. Chew gum.
10. Clean house, a room, the fridge. Mop, dust, vacuum.
11. Clean out your recipe file/books.
12. Clean the car...inside and out.
13. Clean your cupboards of junk food.
14. Clean your spice drawer/cabinet of expired spices.
15. Clean/organize your office.
16. Compose music.
17. Computer games (like the ones on Spark).
18. Crafts.
19. Crochet, knit, needlepoint, cross stitch, quilt.
20. Cry. Let your emotions out so you don't try to stuff them down with food.
21. Dance! In a dance hall or your living room!
22. Daydream.
23. Deep breathing. Focus on things you appreciate.
24. Do something for somebody else. Volunteer.
25. Don't talk when someone upsets you, unless necessary. Then pray silently for wisdom.
26. Drink water.
27. Enjoy a cup of tea or decaf coffee.
28. Exercise until you're exhausted.
29. Express your needs. Your needs are just as important as anyone else's.
30. Feed your fish and enjoy the entertainment.
31. Find reasons to laugh (jokes, funny movies, stories).
32. Focus on the positive. For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count them.
33. Garden.
34. Get a massage.
35. Get as many Spark Points for the day as you can...max it out.
36. Give & receive a scalp massage with a friend.
37. Give Spark Goodies.
38. Give yourself a facial with hot towels.
39. Give yourself a foot bath, scrub, & massage.
40. Give yourself a manicure. Or get a professional one.
41. Give yourself a pedicure. See above :-)
42. Go for a drive.
43. Go to another room in your home.
44. Hike in nature.
45. Hot shower with scented soap and lotion afterward.
46. Hot tub.
47. Journal writing.
48. Leave welcome messages on new Sparkers pages.
49. Light incense or scented candles.
50. Listen to nature music...or the real thing if you're near it.
52. 5Listen to relaxing music.
53. Look at garden magazines.
54. Look at others' Spark Pages and send goodies.
55. Look at photos. Make a photo album.
56. Look up Spark People Motivators.
57. Love yourself.
58. Make a grateful list (good things you have and good things you've done).
59. Make choices about what you have time and energy to do. Take care of the most important things first and say NO to the unimportant. Use a priority list as a guide and practice saying, NO.
60. Meditate.
61. Meet new people on the computer.
62. Organize a closet. Take/donate what you don't need to a thrift store.
63. Organize your junk drawer.
64. Paint.
65. Pay bills.
66. Pet your cat, dog, hamster, snake, etc.
67. Plan an outing.
68. Play a board game.
69. Play a musical instrument. Or take a lesson!
70. Play cards.
71. Play solitaire.
72. Play suduko, crossword puzzle, etc.
73. Play with silly putty or play dough and squish the heck out of it!
74. Play with your kids or grandkids. Read to them.
75. Post on Spark People.
76. Post your calories on Spark People.
77. Pray.
78. Put on lipstick.
79. Read a book. The kind you can't put down.
80. Read a scripture.
81. Rearrange the furniture.
82. Reconnect with your faith.
83. Reconnect with your friends.
84. Rejoice in what you have.
85. Research something interesting on the computer.
86. Ride a bike.
87. Send a card.
88. Sew.
89. Shop.
90. Sing your heart out! (even if you don't know the words).
91. Skim leaves from your koi pond, pool, etc.
92. Slow down.
93. Snuggle with your partner, child, grandchild, or pet.
94. Spend time forgiving yourself. Be kind and gentle with yourself, as you would a child. Know that you always do the best you can in any situation with the resources you have available at that time.
95. Stretch your muscles.
96. Study. Do homework.
97. Swim.
98. Take a hot bubble bath.
99. Take a nap.
100. Take out the trash and throw it in the dumpster...hard!
101. Talk with a friend.
102. Think of someone in your life who loves, respects, and appreciates you. See yourself through their eyes.
103. Think of why you want to eat, and remind yourself that eating will only make things worse.
104. Update your resume (don't wait until you NEED it!).
105. Update your Spark page.
106. Visit a pet shelter or pet store.
107. Visit your neighbor.
108. Walk around the mall, in the park, around the block.
109. Walk the dog.
110. Wash your hair.
111. Watch America's Funniest Home Videos .
112. Watch a funny movie, a tear jerker (or a drama, or a musical...).
113. Watch the rain or snowfall.
114. Watch the trees grow and flowers bloom.
115. WiiFit.
116. Work on your taxes (pull things together-there's always more to do than you think at the end of the year).
117. Write a fictional short story about what you'd do to resolve the situation and make yourself feel better.
118. Write a friend (try hand writing it, like the old days!).
119. Yoga.



TIPS FOR A BETTER LIFE IN 2009 (thanks to CHOCLAHOLIC)

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.

2. Sit in silence for at least 10 minutes each day.

3. Buy a DVR and tape your late night shows and get more sleep.

4. When you wake up in the morning complete the following statement,
'My purpose is to __________ today.'

5. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.

6. Play more games and read more books than you did in 2008.

7. Make time to practice meditation and prayer. They provide us with
daily fuel for our busy lives.

8. Spend time with people over the age of 70 and under the age of six.

9. Dream more while you are awake.

10. Eat more foods that grow on trees and plants. Eat less food that
is manufactured in plants.

11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan
salmon, broccoli, almonds & walnuts.

12. Try to make at least three people smile each day.

13. Clear clutter from your house, your car, your desk and let new and
flowing energy into your life.

14. Don't waste your precious energy on gossip, or issues of the past,
negative thoughts or things you cannot control. Instead invest your
energy in the positive present moment.

15. Realize that life is a school and you are here to learn. Problems
are simply part of the curriculum that appear and fade away like
algebra class but the lessons you learn will last a lifetime.

16. Eat breakfast like a king, lunch like a prince and dinner like a
college kid with a maxed out charge card.

17. Smile and laugh more. It will keep t he NEGATIVE BLUES away.

18. Life isn't fair, but it's still good.

19. Life is too short to waste time hating anyone.

20. Don't take yourself so seriously. No one else does.

21. You don't have to win every argument. Agree to disagree.

22. Make peace with your past so it won't spoil the present.

23. Don't compare your life to others'. You have no idea what their
journey is all about.

24. No one is in charge of your happiness except you.

25. Frame every so-called disaster with these words: 'in five years,
will this matter?'

26. Forgive everyone for everything.

27. REMEMBER GOD heals everything.

28. However good or bad a situation is, it will change

29. Your job won't take care of you when you are sick. Your friends
will. Stay in touch.

30. Get rid of anything that isn't useful, beautiful or joyful.

31. Envy is a waste of time. You already have all you need.

32. The best is yet to come.

33. Do the right thing!

34. Call your family often. (Or email them to death!!!)

35. Each night before you go to bed complete the following statements:
I am thankful for __________. Today I accomplished _________.

36. Remember that you are too blessed to be stressed.

37. Enjoy the ride. You only have one ride through life so make the
most of it and enjoy the ride.






10 TIPS FOR A BETTER LIFE
(THANKS TO LTSO1)

1. Don’t start with profoundities.
When I began my Happiness Project, I realized pretty quickly that, rather than jumping in with lengthy daily meditation or answering deep questions of self-identity, I should start with the basics, like going to sleep at a decent hour and not letting myself get too hungry. Science backs this up; these two factors have a big impact on happiness.

2. Do let the sun go down on anger.
I had always scrupulously aired every irritation as soon as possible, to make sure I vented all bad feelings before bedtime. Studies show, however, that the notion of anger catharsis is poppycock. Expressing anger related to minor, fleeting annoyances just amplifies bad feelings, while not expressing anger often allows it to dissipate.

3. Fake it till you feel it.
Feelings follow actions. If I’m feeling low, I deliberately act cheery, and I find myself actually feeling happier. If I’m feeling angry at someone, I do something thoughtful for her and my feelings toward her soften. This strategy is uncannily effective.

4. Realize that anything worth doing is worth doing badly.
Challenge and novelty are key elements of happiness. The brain is stimulated by surprise, and successfully dealing with an unexpected situation gives a powerful sense of satisfaction. People who do new things — learn a game, travel to unfamiliar places — are happier than people who stick to familiar activities that they already do well. I often remind myself to “Enjoy the fun of failure” and tackle some daunting goal.

5. Don’t treat the blues with a “treat.”Often the things I choose as “treats” aren’t good for me. The pleasure lasts a minute, but then feelings of guilt and loss of control and other negative consequences deepen the lousiness of the day. While it’s easy to think, I’ll feel good after I have a few glasses of wine…a pint of ice cream…a cigarette…a new pair of jeans, it’s worth pausing to ask whether this will truly make things better.

6. Buy some happiness.
Our basic psychological needs include feeling loved, secure, and good at what we do and having a sense of control. Money doesn’t automatically fill these requirements, but it sure can help. I’ve learned to look for ways to spend money to stay in closer contact with my family and friends; to promote my health; to work more efficiently; to eliminate sources of irritation and marital conflict; to support important causes; and to have enlarging experiences. For example, when my sister got married, I splurged on a better digital camera. It was expensive, but it gave me a lot of happiness bang for the buck.

7. Don’t insist on the best.
There are two types of decision makers. Satisficers (yes, satisficers) make a decision once their criteria are met. When they find the hotel or the pasta sauce that has the qualities they want, they’re satisfied. Maximizers want to make the best possible decision. Even if they see a bicycle or a backpack that meets their requirements, they can’t make a decision until they’ve examined every option. Satisficers tend to be happier than maximizers. Maximizers expend more time and energy reaching decisions, and they’re often anxious about their choices. Sometimes good enough is good enough.

8. Exercise to boost energy.
I knew, intellectually, that this worked, but how often have I told myself, “I’m just too tired to go to the gym”? Exercise is one of the most dependable mood-boosters. Even a 10-minute walk can brighten my outlook. Having trouble sticking to your exercise regimen? Here are 12 tips for staying motivated to exercise.

9. Stop nagging.
I knew my nagging wasn’t working particularly well, but I figured that if I stopped, my husband would never do a thing around the house. Wrong. If anything, more work got done. Plus, I got a surprisingly big happiness boost from quitting nagging. I hadn’t realized how shrewish and angry I had felt as a result of speaking like that. I replaced nagging with the following persuasive tools: wordless hints (for example, leaving a new lightbulb on the counter); using just one word (saying “Milk!” instead of talking on and on); not insisting that something be done on my schedule; and, most effective of all, doing a task myself. Why did I get to set the assignments? I found it hard to give up nagging—in fact, I came up with 19 strategies to try to cure myself of the nagging habit.

10. Take action.
Some people assume happiness is mostly a matter of inborn temperament: You’re born an Eeyore or a Tigger, and that’s that. Although it’s true that genetics play a big role, about 40 percent of your happiness level is within your control. Taking time to reflect, and conscious steps to make your life happier, really does work.






DID YOU KNOW.... (a work in progress!)

1. Magnesium can help with bloating associated with P.M.T.

2. Flaxseed is a'wonder' food. Simply add it to baking, casseroles or cereals to reap its MANY benefits.

3. Eating bananas can help those battling with depression.

4. Honey contains antioxidants which are thought to fight cancer, heart disease, Alzheimer’s, and other chronic conditions. Just incorporate a teaspoon a day into your diet.

5. It takes more than 1.5 hours of walking to burn off the average chocolate bar. And eating it took you … how long?

6. You may put weight on when you first start exercising. Its just our bodies storing water for muscle growth. So dont worry - it will go ! And you'll have a lovely toned body.

7.Lycopene is the substance that gives tomatoes their rich red color. It's also an antioxidant that reduces the risk for prostate cancer in men and helps reduce heart disease.

8.Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy.

9.Only 5% of dieters keep their weight loss off. That's all of us then - shame the other 95% havent found Sparkpeople yet!

10. It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism.

11. One 5 A Day serving of grapes equals 1 cup or about 18 grapes. Grapes are a good source of vitamin C, a nutrient you need to stay strong and healthy. Grapes also contain antioxidants, substances that help keep your body’s cells healthy.

12.Many people believe that if you exercise a particular area of the body, the fatty tissue in the immediate area is burned up.This isnt the case. If you bend the waist often enough it doesnt trim down just your mid section. Any exercise we do burns up fat from ALL OVER the body and NOT from a specific area. Thus it is impossible to reduce the amount of fat from a particular area without affecting the amount in other parts of the body. Thus, when we manage to reduce fat with the help of exercise and diet it has a general effect including the waistline.

12.Chocolate contains flavinoids, which are chemicals that thin the blood and help prevent clotting. Cocoa also contains antioxidants that help stave off disease, and it's high in healthy monosaturated fat. As long as it’s in moderation, chocolate is good for your heart.

13.Exercise can make the heart more resilient in times of stress. It also lowers blood pressure and increases the elasticity of blood vessels. It can help your bones remain strong and hard by absorbing minerals.

14.To get the full value of an apple, it should be eaten unpeeled as the valuable acids and salt of the Apple in and just below the skin.

15.Exercise
Exercise and diet are simplest of the remedies for stress. Exercise helps in relieving the stress in the following ways.
The adrenaline store gets exhausted and results in relaxation.
Exercise produces Beta endorphin in our brain which relieves stress by providing a sense of well being.
Exercise increases blood flow to brain which supplies more oxygen and eliminates toxic materials including carbon dioxide and lactate.
Exercise relaxes tensed muscles.
Exercise distracts us from the causes of stress.
Deep breathing itself is a good exercise. It helps the body in getting more oxygen and eliminates the unwanted carbon dioxide.

16. A smiling person is judged to be more pleasant, attractive, sincere, sociable, and competent than a non-smiling person .

17. Desperate for that cookie, ice cream or chips? Try a ten minute brisk walk first. Research has shown that mosp people crave these types of foods less after exercise.

18. A TEST THAT COULD SAVE YOUR LIFE!
Pap Smears

What is a Pap smear?

A Pap smear is a test your doctor does to check for signs of cancer of the cervix. The cervix is part of your uterus (womb). During a Pap smear, your doctor takes a sample of cells from your cervix to be tested and examined.

To take the sample, your doctor will put a special instrument called a speculum into your vagina. This helps open your vagina so the sample can be taken. Your doctor will gently clean your cervix with a cotton swab and then collect a sample of cells with a small brush, a tiny spatula or a cotton swab. This sample is put on a glass slide and sent to a lab to be checked under a microscope.


What is the sample checked for?

The cells on the slide are checked for signs that they're changing from normal to abnormal. Cells go through a series of changes before they turn into cancer. A Pap smear can show if your cells are going through these changes long before you actually have cancer. If caught and treated early, cervical cancer is not life-threatening. This is why getting regular Pap smears is so important.

What do the results mean?

A normal Pap smear means that all the cells in your cervix are normal and healthy.

An abnormal Pap smear can be a sign of a number of changes in the cells on your cervix:
Inflammation (irritation). This can be caused by an infection of the cervix, including a yeast infection, infection with the human papillomavirus (HPV) the herpes virus or many other infections.
Abnormal cells. These changes are called cervical dysplasia. The cells are not cancer cells, but may be precancerous (which means they could eventually turn into cancer).
More serious signs of cancer. These changes affect the top layers of the cervix but don't go beyond the cervix.
More advanced cancer.


How often should I have a Pap smear?

You should have your first Pap smear when you start having sex or by age 18.

Continue having a Pap smear once a year until you've had at least 3 normal ones. After this, you should have a Pap smear at least every 3 years, unless your doctor thinks you need them more often. Keep having Pap smears throughout your life, even after you've gone through menopause.

Certain things put you at higher risk of cervical cancer. Your doctor will consider these when recommending how often you should have a Pap smear.

If you're older than 65, talk with your doctor about how often you need a Pap smear. If you've been having Pap smears regularly and they've been normal, you may not need to keep having them.


How reliable is the test?

No test is perfect, but the Pap smear is a reliable test. It has helped drastically lower the number of women who die of cervical cancer.

Sometimes the test may need to be redone because there were not enough cells on the slide. The lab will tell your doctor if this happens.



What should I do before the test?

Plan to have your test done at a time when you aren't having your menstrual period. Don't douche, use a feminine deodorant or have sex for 24 hours before the test.


What happens if my Pap smear is abnormal?

If the results of your Pap smear are abnormal, your doctor may want to do another Pap smear or may want you to have a colposcopy.

A colposcopy gives your doctor a better look at your cervix and allows him or her to take a sample of tissue (called a biopsy). Your doctor will use an instrument called a colposcope to shine a light on your cervix and magnify it. Your doctor will explain the results and discuss treatment options with you.

What puts me at risk for cervical cancer?

Risk factors for cervical cancer
Starting to have sex early (before age 18)
Having had many sexual partners
Being infected with an STI or having had a sex partner who has an STI
Smoking
The main risk factors for cervical cancer are related to sexual practices (see the box to the right). Sexually transmitted infections (STIs) may make your cells more likely to undergo changes that can lead to cancer. STIs include HPV, herpes, gonorrhea and chlamydia. HPV is the virus that can cause genital warts. It seems to be very closely connected with these changes.


Is there anything I can do to avoid getting cervical cancer?

You may be able to reduce your risk of cervical cancer if you:
Delay sexual intercourse until you're 18 years of age or older.
Make sure both you and your partner are tested for STIs.
Limit your number of sex partners.
Always use latex condoms to protect against sexually transmitted infections (STIs). (Remember condoms aren't 100% effective.)
Avoid smoking.


19. A MUST READ FOR THE LADIES

When to Start Breast Self-Exams

Health experts advise women to begin breast self-exams by the age of 20. Women should have a clinical breast exam by a physician every three years until the age of 40. After the age of 40, women should have a clinical breast exam and mammogram every year. It is recommended that women do a breast self-exam about a week after the first day of their period, when breasts are no longer swollen and tender due to hormonal fluctuations.


How to Conduct a Breast Self-Exam
Breast self examinations involve a visual inspection and physical examination.


Visual Examination

A visual examination involves standing in front of a mirror with your arms hanging down and looking at your breasts to check for puckering, dimpling, changes in breast size and texture and if your nipples are inverted. The two other positions to check for these changes are with your hands on your hips and your hands raised up with your palms pressed together.


Physical Examination

The physical examination is to check for lumps or any changes in the breast tissue. You can conduct the exam in the shower or lying down on a bed. There are two methods to conduct the physical examination, the clock pattern and the wedge pattern.


Clock Method

The clock pattern is where you envision the face of a clock on each of your breasts. You lie down with your left hand behind your head, and use your right hand to examine your left breast. Put your hand at top of the breast using your middle three fingers in the 12 o’clock position. Use your fingers in a massaging, clockwise motion to check for lumps. Then you move hour by hour, using the same motion and feeling for any changes in your breasts. After you have repeated one cycle, move your fingers closer to your nipple and repeat the process until you get to your nipple.

You should check both your left and right nipple for discharge by pinching with your fingers at 12 o’clock and 6 o’clock and at 3 o’clock and 9 o’clock. When you are done with your left breast, put your right hand behind your head and use your left hand to examine your right breast in the same fashion. Make sure to feel your lymph nodes under your armpit as well as areas around your breasts for any tissue changes.


Wedge Method

The wedge method entails envisioning each breast as a pie divided into equal wedges. Lie down on a bed and place your left hand behind your head. Use your right hand to examine your left breast beginning at the top of your breast and working your way down to your nipple. Use your middle three fingers to massage firmly but gently from the top of the wedge to the bottom. Once you have completed the wedge, move your fingers to the next wedge going in a clockwise direction. For the opposite side, put your right hand behind your head and use your left hand to massage your right breast. Do not forget about checking lymph nodes under your armpit and tissue around your breasts. Examine your nipples for discharge.


Sweeping Method

If you are not comfortable with the clock or wedge methods, then you can use a simple sweeping technique with your three middle fingers. You begin at your collarbone and work in a clockwise direction from the outside of your breast towards the nipple. If you have larger or thicker breasts, use a walking motion with your fingers to feel for any lumps or changes. Do not forget to check your lymph nodes and nipples.


Detection of a Lump

If you find a lump in your breast, you should contact your doctor as soon as possible. Keep in mind that 80% of breast lumps are non-cancerous. More than 50% of women have what is known as fibrocystic breasts usually during their periods and menopause. Fibrocystic breasts are lumpy, painful and tender and develop when breast cells fill with fluid and form benign cysts in the breasts. These changes are attributed to hormone fluctuations during a woman’s menstrual period and menopause.




Breast self-exams in combination with clinical breast exams and mammography can reduce the risk of terminal breast cancer. By checking your breasts regularly you can identify a possibly cancerous lump and have it treated when the cancer is still in its early stages.

20.

About heart attack

Heart attacks happen when a coronary artery carrying oxygen-rich blood to the heart muscle is blocked. If the blood supply is cut off, a part of the heart muscle dies - or infarcts. A heart attack is also known as a myocardial infarction (MI) or coronary thrombosis.

Symptoms

Most heart attacks cause severe pain in the centre of the chest. However, sometimes there are no symptoms at all (silent MI), especially in the elderly and people with diabetes.

The common symptoms of a heart attack are:

crushing central chest pain, or mild chest discomfort,
shortness of breath,
clammy, sweaty, and grey complexion,
dizziness,
nausea and vomiting,
restlessness,
coughing,
a general feeling of being unwell, and
a frightening sense that one is about to die.

The central chest pain is often described as heaviness, squeezing or crushing, and may come on suddenly causing the person to collapse. The pain may spread to the arms, neck, jaw, face, back or stomach. A person having a heart attack may be pale, sweaty and breathless. They might feel or be sick. The symptoms can come on suddenly, but sometimes the pain develops more slowly. The pain sometimes feels like severe indigestion.

Heart attack pain is more persistent than angina and can last for hours. A person who is used to angina will find that the pain of a heart attack will not completely respond to their usual medicine (eg glyceryl trinitrate).

What causes heart attacks?

The underlying cause of most heart attacks is atherosclerosis - where the coronary arteries become narrowed over many years.

Atherosclerosis involves the formation of fatty deposits (plaques) on the walls of the coronary arteries. These plaques are thought to split open (rupture), releasing substances that cause the blood flowing in the coronary artery to clot. Combined, the plaque and blood clot (thrombus) can completely block the coronary artery altogether, causing a heart attack.

Narrowing of coronary arteries without complete blockage may cause angina. Who is affected?

Heart attacks are more common in elderly people and, up to the age of 50, are more common in men than women. After that age, the difference between men and women begins to narrow.

In addition to age and sex, there are a number of factors that increase the risk of atherosclerosis and heart attacks. These include:

smoking
a family history of heart disease
an inactive lifestyle (doing less than 30 minutes physical activity per day, on most days)
diabetes
obesity
high blood pressure
high blood cholesterol

A coronary artery affected by arthrosclerosis

Treating a heart attack

If a heart attack is suspected, emergency medical treatment is vital - getting to a hospital quickly and receiving specialist care greatly improves the chances of survival. If you suspect someone is having a heart attack, call 999 immediately. If the person can swallow, give them a single aspirin tablet to chew, unless you know that they are allergic to it. This thins the blood and can help to prevent the clot that is blocking the coronary artery from spreading.

Before hospital

In response to an emergency call for a suspected heart attack, the ambulance service will send a paramedic as quickly as possible. Their job is to stabilise the person and transport them to a hospital quickly and safely for further treatment. A paramedic may have to resuscitate a very ill person, and give oxygen and pain-relieving drugs.

At hospital

A heart attack is usually confirmed with an electrocardiogram (ECG), which shows the electrical activity of the heart, and blood tests. Oxygen is administered with a face mask and pain relief is given - usually with an injection of diamorphine combined with an anti-sickness medicine. This helps to relieve the pain and relax the patient.

A low dose aspirin, if not already given, is used to thin the blood. Ideally, the person should be transferred to a coronary care unit for specialist medical and nursing care.

At the coronary care unit, or sometimes in the accident and emergency department, a slow intravenous injection of a drug called a thrombolytic (also known as a "clot buster") is usually given to dissolve the clot in the coronary artery. This increases the risk of bleeding so is not given to some people (eg after recent surgery) where it may cause problems. The chances of a full recovery are much better if the clot is dissolved.

Other drugs such as beta-blockers (eg atenolol) or glyceryl trinitrate may also be given to increase blood supply to the heart by widening blood vessels.

Complications
In the first few days after surviving a heart attack, the heart may beat in irregular, abnormally fast or slow rhythms, which are known as arrhythmias. Sometimes a pacemaker - a device inserted under the skin in the chest that sends electrical impulses to the heart - is used to make sure that the heart beats regularly and at a healthy speed.

After an attack, your heart may not be able to pump blood around your body as efficiently as before. This is called heart failure. The larger the area of your heart muscle affected by the heart attack, the more likely heart failure is.

Other, rarer, complications include blood clots in the lungs, stroke, inflammation of the membrane covering the heart (pericarditis), or a bulging weakness in the heart muscle (aneurysm). After a heart attack you are at a higher risk for further attacks.

Surgery

After a heart attack, you will usually be offered an exercise test. If this suggests that your coronary arteries have narrowed, an angiogram will be carried out. This involves injecting a dye into the blood so that the coronary blood vessels show up on an X-ray. If your arteries are narrowed, you can sometimes be treated with angioplasty or coronary artery bypass grafting.

Angioplasty involves widening the artery by inflating a balloon in the narrowed coronary artery. Sometimes a wire mesh tube called a stent is inserted to hold it open. This procedure is done with a catheter - a long fine tube - which is passed into the body from a vein in the leg.
Coronary artery bypass grafting (CABG) is a type of open-heart surgery (the chest is opened). It is sometimes carried out if angioplasty is unsuccessful. It involves rerouting the blood around the affected coronary artery, using a replacement section of a blood vessel - the graft - which is usually taken from a leg vein. This helps people with dangerously narrow coronary arteries, especially if the left side of the heart is not pumping well.

Long-term management

People who have had a heart attack may need to take a number of daily medicines over the long term.

A low daily dose of aspirin (around 75mg) is usually recommended for all heart-attack survivors. Then, a range of other medicines may be used to promote blood flow, widen narrowed arteries, to give the heart less work to do or to make it pump more effectively. These include beta-blockers, angiotensin converting enzyme (ACE) inhibitors and glyceryl trinitrate.

Other drugs, called statins, are used to reduce cholesterol levels in the bloodstream.

Rehabilitation

For the best possible recovery after a heart attack, starting a rehabilitation programme is essential. Cardiac rehabilitation programmes usually include an exercise regime devised by a physiotherapist, as well as providing advice on relaxation, lifestyle modification and treatment choices.

Research has shown that exercise in rehabilitation significantly reduces the chances of dying in the years following a heart attack, so this is a critical part of recovery. People who have had a heart attack often worry about the safety of having sex. According to the British Heart Foundation, however, if your recovery is uncomplicated and you are able to briskly climb two flights of stairs without any chest pain or feeling breathless, you can usually safely have sex about two to three weeks after your attack.

Some rehabilitation programmes may also include screening for depression. Depression is common among people following a heart attack and has been linked with a worse outcome, so it is important for it to be treated.

Your hospital may run a rehabilitation programme, which will start around four to six weeks after the heart attack. This usually involves visiting the hospital once or twice a week for six to eight weeks.

Prevention

The risk of a first - and repeat - heart attack can be reduced by making changes to your lifestyle. Not smoking, losing excess weight, taking regular exercise and sticking to a diet that is low in fat and high in fibre will all reduce your chance of having a heart attack.




Eight Good Health Guidelines ((thankyou PASUSAN)

1. Eat at least five servings of vegetables and fruits each day.

2. Choose whole-grain foods, such as brown rice and oats, whenever possible.

3. Include two servings of milk products � low fat (1%) or fat-free � each day.

4. Have some healthy oil (olive oil, canola, sunflower, safflower or flaxseed) each day.

5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs, or dried beans each day. Many dairy products are also good sources of protein.

6. Limit added sugar and alcohol.

7. Drink at least 6 8-ounce glasses of water a day.

8. Take a multiple vitamin-mineral supplement each day.

9.Exercise for at least 30 minutes a day.



THE NUMBER ON THE SCALE) (from SP)

Body composition. We hear a lot about it... but what exactly is it? Well, to be considered "fit," you have to meet minimum standards in 5 different areas, known as the Components of Fitness. Body Composition is one of them (in addition to flexibility, muscular strength, muscular endurance, and aerobic fitness). Body composition itself deals with four areas: weight, fat mass, lean mass, and fat distribution.

Weight measures total body mass. We're all too familiar with this one, in most cases. But weight alone doesn't tell you the whole truth about your progress or fitness level. For example, it doesn't tell you how much fat you carry. People want to lose "weight." You could start lifting weights and actually gain weight...but that doesn't necessarily mean you are tipping the scales towards obesity.

How to use it: Forget your preconceptions about the number on the scale. Knowing your weight is good, but not crucial--you want to lose fat, not necessarily weight. If you must weigh yourself, don't make it a daily habit. Weight tends to fluctuate throughout the day, and from day-to-day, by as much as 5 pounds or so. Most of these regular changes are due to food and water. If weight is an important record to you, then do it under the same circumstances (no clothes or shoes, first thing in the morning before eating, etc) and no more than every 1-2 weeks.

EMOTIONAL EATING STRATEGIES

1. BANISH HUNGER

Skipping meals sets you up for intense cravings. Eating regular meals of complex carbs (Not refined Foods like White Bread and Pasta) with Protein and a small amount of healthy fat will keep your Bloodsugar steady, and keep you feeling satisfied. When you eat snacks between meals, make smart choices. Foods with staying power ex: Lowfat Yogurt, Granola, or half a wholewheat English Muffin with Natural Peanut Butter.

2. IDENTIFY TRIGGERS

Keep a log for a week, recording your Moods, What Stresses you out and how Hungry you feel before Eating. Once you have identified what things drive you to raid your cupboards or candy stash, you can react productively instead of eating a pound of cookies, candy or chocolates. Or anything else you would eat!

3. WAIT IT OUT

yOU ARE MOST SUSCEPTIBLE TO YOUR BRAIN'S DEMANDS DURING THE 20 MINUTES AFTER A STRESSFUL TIME. 20 MINUTES IS THE AMOUNT OF TIME IT TAKES FOR sEROTONIN TO BOUNCE BACK AND STRESS hORMONES TO FAIL.

iF YOU CAN RESIST A TEMPTATION FOR JUST 20 MINUTES, THE URGE WILL USUALLY FADE!

4. DRINK WATER

The Hypothalamus, your brain's control center for Mood and Food related signals detects thirst as well as hunger. Gulp a glass of water or decaf Tea (Caffeine triggers release of Stress Chemicals) and see if the craving passes.

5. BLOW IT OFF

If you absolutely need an oral fix, reach for Sugar Free Gum.

Researchers in Australia measured the levels of Cortisol in the saliva of study subjects and found that on average, gum chewers had 16 percent less of the sress hormone than non chewers and responded better to stressful situations.

6. SEE THE LIGHTER SIDE

Studies show that Laughter cuts Stress, Releases Feel Good Endorphins, and Burns Calories!

An hour of Laughing it up can burn about as many calories as a half an hour of lifting Weights!

I hope this has helped you in some way. Give it a try you will be surprised!


EVERYONE CAN: small changes - big results!

1. cut all fizzy drinks from their diet.
2. eat low fat, not full fat dairy.
3. stop eating white bread.
4. drink more water.
5. walk for 30 mins each day.


High, Medium and Low GI Foods:

Include as many from the low scale to feel full for longer. this chart is invaluable for food planning:

http://www.the-gi-diet.org/lowgifoods/


POEMS I LIKE

Don't give upby ..::Angel of your darkness::..

In this world that surrounds us
We sometimes brake down and fall
Those who stand above us
Can make us seem so small

We tremble under the weight
Of the problems that hold us down
And when we start to collapse
There seems to be no one around

We try to fight in this world
That always seems to fight back
Sometimes we’re not strong enough though
There are too many things we lack

We’ll hide away in corners
Put upon ourselves pain
But there’s no escape from this life
We all must suffer the same

But although we may struggle
And yes we all do fall
I’ll stand by your side
I’ll stay with you through it all

And if you start to tremble
Or even brake down
I’m your shoulder to cry on
I’ll always be around

We all have our faults
Are up and are downs
We cant always smile all the time
Everyone has to frown

No, no ones perfect
And no one is the same
We’re in this world together
We all play the same game

If we stick together
No matter whats to come
With a little faith and hope
Anything can be done

We all get those bad times
Each and every one of us
But I promise it will get better
Just don’t you give up

But when you feel like you want too
Please just remember this
You can die at any time
But it takes a strong person to live



YOU MUSTN'T QUIT - Anon

When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest! If you must-but never quit.
Life is queer, with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might of won if he'd stuck it out;
Stick to your task, though the pace seems slows-
You may succeed with one more blow.

Success is failure turned inside out-
The silver tint of the clouds of doubt-
And you may never can tell how close you are,
It may be near when it seems afar;
So stick to the fight when you're hardest hit-
It's when things seem worse that YOU MUSN'T QUIT.




HONESTY


Morality may consist solely in the courage of making a choice.
Wickedness is always easier than virtue,
for it takes a short cut to everything.
But over time you learn, you can't make wrong work.

There are always two choices,
two paths to take.
One is easy.
And your only reward is that it's easy.
You cannot do wrong without suffering wrong.

Work joyfully and peacefully,
knowing that right thoughts and right efforts
will inevitably bring about right results.

You can never lose anything that really belongs to you,
and you can't keep that which belongs to someone else.

You always experience the consequences of your own acts.
If your acts are right, you'll get good consequences;
if not, you'll suffer for it.

Sooner or later everyone sits down to a banquet of consequences.

~~ Author Unknown ~~


JOIN THE POSITIVE MENTAL ATTITUDE TEAM
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INSPIRATIONAL QUOTES



Reflect upon your present blessings, of which every man has many-

not on your past misfortunes, of which all men have some.

Charles Dickens



It is never too late to be what you might have been...George Eliot



“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”



“The future comes one day at a time.”



“Shut out all of your past except that which will help you weather your tomorrows.”



“You are successful the moment you start moving toward a worthwhile goal"



“Be not afraid of going slowly; be afraid only of standing still.”

Read More About ENDEAVORING (Updated November 2)

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