Melatonin 0

Overview
What is melatonin?

Melatonin is a hormone produced in the pineal gland, a small gland in the brain, that helps regulate sleep and wake cycles. Very small amounts of melatonin are found in foods such as meats, grains, fruits, and vegetables. It is also available as a dietary supplement, though it has no known nutritional value.

What does natural melatonin do in the body?

Your body has its own internal clock that helps regulate your natural cycle of sleeping and waking hours (or circadian rhythm) in part by controlling the production of melatonin. Normally, melatonin levels begin to rise in the mid- to late evening, remain high for most of the night, and then decline in the early morning hours.

Natural melatonin production is partly affected by light. During the shorter days of the winter months, melatonin production may start earlier or, more often, later. This change can lead to symptoms of seasonal affective disorder (SAD), or winter depression.1

Natural melatonin levels decline gradually with age. Some older adults produce very small amounts of melatonin or none at all.

Why is melatonin used as a dietary supplement?

Melatonin dietary supplements are sometimes used to treat jet lag or sleep problems (insomnia). Scientists are also looking at other possible effective uses for melatonin, including:

* Treating seasonal affective disorder (SAD).
* Helping regulate sleep for people who work evenings or nights.
* Preventing or reducing problems with sleeping or confusion after surgery.
* Reducing chronic cluster headaches.

It has been suggested that melatonin, when taken as a supplement, may stop or delay the spread of cancer, strengthen the immune system, or slow the aging process. But these areas need further research.

Melatonin is also being studied for the treatment of sleep problems in blind people.2 People who are blind with no perception of light can have sleep problems such as sleeping during the day and being awake at night.

Is taking a melatonin dietary supplement safe?

Melatonin dietary supplements are generally safe in low doses for short-term and long-term use. Be sure to discuss melatonin use with your health professional.

Children and pregnant or nursing women should not take melatonin dietary supplements without a health professional's approval.

Do not drive or operate machinery when taking melatonin if it causes drowsiness.

The main side effect for most people from taking melatonin is sleepiness, which goes away when you stop taking it. Other reversible side effects may include:

* Changes in blood vessels that may affect blood flow.
* Lowering of the body's temperature (hypothermia).
* Stomach problems.
* Headache.
* Morning grogginess.
* Vivid dreams.

During health examinations, tell your health professional if you are taking melatonin dietary supplements. Your health professional should also be aware if you are having difficulty sleeping, since it may be related to a medical condition. For more information, see the topic Insomnia.

In adults, melatonin is taken in different dosages from 0.2 to 20.0 mg, depending on the reason for using the supplement. The recommended dose is typically 0.5 mg. The appropriate dosage of melatonin varies widely from one person to another. If you have difficulty getting to sleep or staying asleep, your health professional can help determine the proper dosage and whether melatonin is right for you.

Where do I find melatonin as a dietary supplement?

Melatonin dietary supplements are available without a prescription from health food stores, drugstores, and mail-order catalogs and on the Internet. Melatonin should only be taken in its synthetic (man-made) form. The biological form, made from ground-up cow pineal glands, is rarely used because it may transmit disease.

Sleep..:Dermatomyositis 0

Important
It is possible that the main title of the report Dermatomyositisis not the name you expected.

Synonyms

* Idiopathic inflammatory myopathy
* IIM
* ADM
* Polymyositis
* Childhood dermatomyositis

Disorder Subdivisions

* Juvenile (Childhood) Dermatomyositis (JDMS)
* Adult Dermatomyositis
* Dermatomyositis sine myositis

General Discussion

Dermatomyositis is a progressive connective tissue disorder characterized by inflammatory and degenerative changes of the muscles and skin. Associated symptoms and physical findings may vary widely from case to case. Muscle abnormalities may begin with aches and weakness of the muscles of the trunk, upper arms, hips, and thighs (proximal muscles). Muscles may be stiff, sore, and tender and, eventually, show signs of degeneration (atrophy). Affected individuals may experience difficulty in performing certain functions, such as raising their arms and/or climbing stairs. In addition, affected individuals may experience speech and swallowing difficulties.

Skin abnormalities associated with dermatomyositis often include a distinctive reddish-purple rash (heliotrope rash) on the upper eyelids, across the cheeks and bridge of the nose in a "butterfly" distribution, the forehead, or additional skin regions; scaling and degenerative (atrophic) changes of affected skin on the extending surfaces of the knuckles, elbows, knees, and/or other regions (Gottron's sign); an abnormal accumulation of fluid (edema) in body tissues surrounding the eyes; and/or other features.

The symptoms of childhood dermatomyositis are similar to those associated with the adult form of the disorder. However, onset is usually more sudden. In addition, abnormal accumulations of calcium deposits (calcifications) in muscle and skin tissues as well as involvement of the digestive (gastrointestinal [GI]) tract are more common in the childhood form of dermatomyositis.

Although the exact cause of dermatomyositis is not known, it is thought to be an autoimmune disorder.

7 Perfect Sleep-Better Foods 0

Forget what your mom told you: A glass of warm milk before bed might actually keep you up, rather than lull you to sleep. See, the protein in the milk will boost alertness--and unless it's skim, the fat will slow your digestion, making your rest more fitful. Not exactly the best shut-eye remedy. (Sorry, mom.)

Nothing makes it harder to fall asleep than knowing how important it is to fall asleep. So when the pressure's on, try chowing down on one of these snacks before bedtime to ensure some serious shut-eye; they're all hand-picked and approved by the Eat This, Not That! nutrition team. These 8 sleep-better foods and drinks have been shown to induce feel-good relaxation chemicals, calming your nerves and slowing your racing brain. You can thank us ... tomorrow morning--after a long, restful night.


NONFAT POPCORN
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.


OATMEAL WITH SLICED BANANA
Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.

Related: Something else that helps you sleep: A good workout, early in the day. Click here for the upgraded Men's Health iPhone app. You'll always have workouts on hand!


1 CUP OF PLAIN YOGURT WITH 2 TABLESPOONS MIXED NUTS
Scientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo.
Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you're best off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It'll reduce the residual stress you feel later in the evening, meaning you won't replay your day over and over again in your head as you try to fall asleep.


A PILE OF SESAME SEEDS

Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though-the protein in the turkey might offset the tryptophan's benefit.


A HANDFUL OF PRETZELS
Pretzels are a low-calorie, low-fat source of carbohydrates, which will make you feel sleepy, but won't pack on the pounds or give you belly-aching indigestion.


Related: Check out which pretzel made it onto our list of the 125 Healthiest Supermarket Foods in America.


A 4-OZ GLASS OF UNSWEETENED CHERRY JUICE

Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime, in case you feel a small jolt of energy from the sugar. There's not enough to keep you up all night or destabilize your blood sugar levels.


RED BELL PEPPERS


Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you're stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other fruit or vegetable.

And for more great advice like this, get the next book in the best-selling series: Eat This, Not That! 2010 Edition. It's completely updated and expanded to include all of the latest restaurant and supermarket foods! Sign up for your free Eat This, Not That newsletter--with daily no-diet weight-loss tips delivered straight to your inbox, losing weight has never been easier.

And to see how all of your own favorite restaurants stack up, check out the definitive Eat This, Not That Restaurant Report Card.

Healthy No-Cook Recipes 0

Of course, we all know it's a lot easier to eat healthy when you prep your meals. The perfect compromise: easy, no-cook meals that are both healthy and slimming. Try these fast, easy recipes, then escape the kitchen and kick back!

Strawberry-Banana Breakfast Smoothie
Combine 1 cup skim milk, 1 cup frozen strawberries, 1/2 banana and 1 cup nonfat vanilla yogurt in a blender until smooth. (Serves 1; 297 calories)

Salmon and Cucumber Boats
Zest 1 large orange over a bowl. Cut away rind. Section orange over bowl, removing membranes and catching juices and sections in bowl. Mix in 6 ounces smoked salmon, cut into half-inch squares; 1 large tomato (about 3/4 lb), diced; 2 green onions, thinly sliced; 2 tablespoons chopped fresh basil; 1 tbsp olive oil; 1/2 teaspoon freshly ground black pepper and 1/4 tsp salt. Divide salmon mixture evenly among 8 kirby or Persian cucumbers, peeled, halved lengthwise and seeded. Top each with 1 1/2 tsp reduced-fat sour cream (you'll need 1/4 cup total). Serve with 4 slices pumpernickel (or whole-wheat pitas). (Serves 4; 286 calories per 2 boats and 1 slice pumpernickel)

Lime-Crab Soup
Juice and zest 4 limes. Set aside 1 tbsp lime juice. Blend remaining lime juice and zest with 3 cups fresh corn (cut from about 6 cobs); 1/2 chipotle chile in adobo sauce, seeded; 1 tbsp adobo sauce; 4 cups reduced-sodium fat-free chicken broth and 1/4 tsp salt in a blender until smooth. Divide soup among 4 bowls. Toss 1/2 pound cooked crabmeat with 1 avocado, pitted and diced; 1/4 cup packed chopped fresh cilantro; 1/2 teaspoon crushed cumin seeds; reserved lime juice and 1/4 tsp salt in a bowl. Sprinkle soup with crab mixture and serve with tortilla chips, if desired. (Serves 4; 444 calories per serving without chips)

Panzanella
Place 4 cups cubed whole-grain country bread; 3 tomatoes (about 2 lb), chopped; 1/2 red onion, thinly sliced; 1/4 cup reduced-sodium fat-free chicken broth and 2 tbsp red wine or balsamic vinegar in a bowl. Add 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Stir to coat, breaking up bread cubes. Add 1 cup mini mozzarella balls, quartered, 1 cup roasted red pepper, thinly sliced; and 1/4 cup turkey pepperoni, thinly sliced; stir to coat. Refrigerate 1 hour before serving. Divide among 4 bowls; garnish each with 1 tbsp fresh basil and 1/4 tsp chopped fresh thyme. (Serves 4; 330 calories per serving)

Artichoke and Beef Lettuce Wraps
Wash 16 lettuce leaves (such as butter or romaine) and set aside. In a bowl, place 1 can (13 oz) artichoke hearts, rinsed and thinly sliced; 1/2 pound deli roast beef, sliced into thin strips; 1 small zucchini, thinly sliced; 1 cup chickpeas, rinsed and drained; 1/4 cup reduced-fat grated Parmesan, 1/4 cup packed fresh basil, 2 tbsp capers, chopped, 1/4 cup fresh lemon juice and 1 tsp olive oil in a bowl; add 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Toss to coat. Wrap 1/4 cup filling in each lettuce leaf and serve. (Serves 4; 280 calories per 4 wraps)

Hungry for more quick, easy recipes for summer? Search our database for tons of delicious options.


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Mushrooms and Green Tea May Lower Breast-Cancer Risk 0

A recent study reported in the International Journal of Cancer suggests that women who eat large amounts of mushrooms and drink a lot of green tea may be at lower risk for developing breast cancer.

The research trial included more than 2,000 Chinese women, with 1,009 breast-cancer patients (aged 20-87) and an equal number of healthy women matched for age. Each woman completed a detailed dietary questionnaire citing specific foods consumed.

Do mushrooms and green tea affect breast-cancer rates?

The researchers found that the greater the mushroom consumption (both fresh and dried), the lower the breast-cancer risk. Those who ate the greatest amounts of fresh mushrooms (10 grams or more per day) were about 2/3 less likely than those who ate none at all to develop breast cancer. Subjects who ate 4 grams per day saw their breast-cancer risk fall by half.

Interestingly, the women decreased their risk even more if they also drank green tea daily. The breast-cancer risk of women who consumed both mushrooms and green tea was 11 percent, compared to 18 percent for women who didn't consume either food. The study used green tea, which is a "younger" tea but which still has caffeine.

No proof yet

While the researchers eliminated possible confounding factors, this study does not prove that mushrooms and green tea actually reduce a woman's chances of getting breast cancer.

Epidemiological studies, however, do show that in places where the Chinese people are still eating the traditional diet, breast-cancer rates are 4-to-5 times lower than those of most developed countries. (All bets are off if a Chinese woman has switched to eating a westernized diet.)

While this study has not nailed down a cause-and-effect relationship, it is the first to link high dietary consumption of mushrooms and green tea to reduced breast-cancer risk. In addition, those participants who ate at least 10 grams of mushrooms per day saw the greatest reductions in their risk. (See Mushrooms: The Ultimate Longevity Food.)

So eat some!

Half a cup of raw mushrooms weighs roughly 35 grams, so a little more than 1/8 cup of raw mushrooms a day (about 8 or 9 grams' worth) might just help reduce your breast-cancer risk. Even an 8-ounce cup of raw mushrooms would add up to only 10 calories; therefore, a big helping of these tasty fungi might also help you feel fuller and lose weight. Adding green tea may be a good idea, too. (See Go Green for Your Breast Health.)

If you're a mushroom-lover or willing to try them, here are some tips:

* Look for mushrooms that are firm, unblemished, and free of mold or surface moisture (but not dry).
* Store pre-packed containers of mushrooms in airtight plastic bags in the fridge, so they'll hold on to their moisture and won't spoil so rapidly.
* Place loose mushrooms in a paper bag and then in your fridge.
* Squeeze some lemon or lime juice onto raw mushrooms to help them retain their color.

Cold Weather Walking 0

By Sarah Robertson, Prevention
Winter can be the perfect time to walk off weight—even if you're not a snow bunny. Sticking with your usual exercise routine is one of the best ways to boost your chances of starting the new year a size smaller.

If you've gotten used to walking outdoors all summer, switching to a different activity for winter can make your weight loss even more of a struggle, says John Jakicic, PhD, assistant professor in the weight control and diabetes research center at Brown University School of Medicine in Providence, RI.

Finding a new activity may mean organizing your day differently or doing something that you're not as comfortable with—all during an already chaotic and stressful time.

Research shows that people who lose weight and keep it off do so by exercising the equivalent of walking 3 to 4 miles a day. No matter what the weather, they find a way—and you can too. We'll show you how to easily transition from fall to winter so that you can slim down—even during the holidays. You'll look fantastic come spring, your bones will stay strong, and your walking muscles won't be screaming when you head out for your first warm-weather jaunt.

Baby, It's Great Outside
Walking in the winter offers you a refreshing change of pace, says Alan Mikesky, PhD, director of the human performance and biomechanics laboratory at Indiana University-Purdue University in Indianapolis. The invigorating cold air can clear your mind and reduce stress, which can be helpful for weight loss.Research shows that stress can increase levels of cortisol, a hormone that may increase appetite and promote fat storage. Getting outside during daylight hours also increases levels of serotonin, a hormone that helps calm cravings. Even if you have to walk slower because of the weather, you may be burning more calories. And trudging through snow or walking into the wind takes more energy.

Boldly Into the Cold
Leave that old college sweatshirt in your closet. Instead, treat yourself to something new and fleecy. High-tech synthetic fabrics make a big difference in comfort; they're worth the investment. You'll be much happier and more energized if you're warm and dry instead of sweaty and chilled.

Winter weather requires some special preparation. Keep these tips in mind:

# Allow at least 10 minutes to warm up. When it's cold, your heart and muscles need more time to get ready.
# Wear a scarf or mask loosely over your nose and mouth to prevent the sting of icy cold air when you inhale. This is especially important if you have asthma or heart problems.
# Choose shoes with lugged soles for traction, and buy an inexpensive pair of ski or walking poles to help keep your balance. (The poles will also help you burn extra calories because your upper body is getting a workout too.)
# Take your workout indoors if you'd be risking frostbite (temperatures around -20 degrees F, including any windchill), if it's icy, or if you'd encounter dangerous traffic.

Dress for Success
When you step outside, you should feel slightly chilled but not cold. During your workout, you want to feel warm, not hot and sweaty. That means you need to dress in layers so that you can take them off or put more on as needed. Here are the basics of layering:
# An inner layer made of synthetic fabric such as CoolMax to wick sweat away so you stay dry
# A middle, or insulating, layer (or two) of light-weight fleece fabric such as Polartec to keep you warm
# An outer layer of waterproof, breathable fabric such as Gore-Tex to buffer you from the elements and let sweat escape; and
# Don't forget a hat, gloves, and sunscreen!

Don't Let the Cold Stop You
Still not convinced that winter walking is for you? Here are four ways to trick yourself into loving the season:

Enjoy a new world. Listen to the icy tree branches tinkling in the wind, or look for animal tracks in fresh snow. Found only during winter, these changes can keep you enthused.

Snow means "Go!" Strap on snowshoes or cross-country skis—two ways to "walk" on snow that can more than double your calorie burn. With all the return trips uphill, sledding counts too!

Window-shop. Collect holiday gift ideas, or walk in neighborhoods known for their colorful light displays.

Use the Rule of 5. Tell yourself you can quit after 5 minutes. Chances are good that when you're bundled up and out there, you'll keep going. (If you still want to quit, go ahead—at least you did something.)

On the Inside Track
Your best winter weight loss partner may be your treadmill. In a study led by Dr. Jakicic, women who had a treadmill in their home lost twice as much weight as those without one.

Rather than skipping your walk if the weather's bad or when it's dark outside, you can hop on a treadmill anytime, even if you only have a few minutes. Plus, if your treadmill is in constant view, it serves as a visual reminder. "Even if you decide to watch TV instead of exercising, being aware of your treadmill may make you less likely to snack," Dr. Jakicic says.A treadmill also takes the guesswork out of working out. You can be accurate on how fast and far you're walking, which allows you to better gauge your calorie burn and track your progress, says Bobby Kelly, creator of Treadmill Conditioning and owner of Results Only gym in Rockville, MD. Also, since walking is a natural movement, you may be more comfortable and better able to get a good workout than you would with an exercise machine that is unfamiliar to you.

Boredom Busters
Here are more ways to make a treadmill workout anything but routine:

Boogie away the miles. Create a tape of fast and slow songs. "Have fun with it—nobody has to know that you still love disco," Kelly says. "Time will fly—and so will you—when you're walking to your favorite beat."

Deal yourself in. Using an old deck of cards, label the jacks a "sprint," the queens a "hill," the kings a "slow pace," and the aces a "moderate pace." Shuffle, flip one, do what it says for 1 minute, then flip another. Continue until you've completed your workout, reshuffling if needed, Kelly suggests.

Double up. Couples can still exercise together even with one treadmill. Do a series of three resistance moves such as biceps curls, squats, and ab crunches while your partner walks, then switch. Keep taking turns until you've both gotten in your workout.

Play a game. While watching TV, speed up when a commercial comes on. Or pick a character on your soap opera, and speed up for each 2- or 3-minute segment that she's on-screen.

Stuck at Home
When the weather's bad, you're waiting for a phone call, or you've got a sick child or parent to care for—and no treadmill—fitting in your daily walk can be tough, but not impossible.

We asked Carol Espel, an exercise physiologist and general manager at Equinox Fitness Clubs in Scarsdale, NY, to develop an energy-building "walking" routine that you can do around the house.

This workout mimics walking movements and targets walking muscles. It's a great way to maintain your flexibility and stay in tip-top walking form.

Do each exercise the recommended number of times, then move to the next one. Repeat the entire sequence two or three times.

Leg circles.(Keeps the hips flexible and strong) Holding onto a wall for support, lift your right leg out in front of you, bending the knee to form a 90-degree angle. Your thigh should be parallel to the floor, as if you're marching. Rotating at the hip, circle your leg to the right as far as possible. Don't move any other part of your body. Slowly lower your leg, then bring it back to the forward position again. Do 10 to 12 circles. Repeat with your left leg.

Hip circles. (Keeps hips flexible and mobile—especially important for speed walkers) Stand about 2 feet from a wall, with your feet shoulder-width apart and your toes pointing forward. Lean into the wall, and place both hands on the wall for support. Bend your knees slightly, and circle your hips clockwise, as if you're a belly dancer. Do 10 to 12 full circles, then rotate your hips counterclockwise.

Heel walks. (Strengthens the shins, an area that often gets sore when you resume walking, and helps with heel-toe technique) Walk by balancing on your heels only; your feet should be flexed and your toes pointing toward the ceiling. Do a lap around your living room.

Toe walks. (Strengthens the calves, and helps with heel/toe technique) Walk by balancing on the balls of your feet, heels off the floor. Do a lap around your kitchen or living room.

Windmills. (Keeps the shoulders flexible and agile—essential for a good arm swing—and trains you to keep your shoulders back and down) One at a time, circle each arm forward, up, back, and down. Alternate for 10 to 12 windmills with each arm, then reverse the direction.

For variety: Do the heel and toe walks with your heels or toes pointing a bit inward or outward—this targets the shin and calf muscles differently. You can also reverse the leg circles by lifting your legs up and out to the side first, then rotating forward and down. Also, consider adding aerobic clips such as climbing stairs or using the bottom step for a few minutes of step aerobics (pump up the intensity by adding arm movements).

Flex Some Muscle
Your thighs and butt have the largest primary muscles that propel you forward when you walk. Keep them strong with these three at-home exercises recommended by Memer Kladis, assistant director for The National Institute for Fitness and Sport in Indianapolis.

Step lunges. (Works the quadriceps, or front of the thighs) Facing a staircase, place your right foot on the bottom step and your left foot several feet behind you on the floor. Lower your body until your right leg forms a 90-degree angle. Make sure that your right knee stays over your ankle. Pause, then slowly return to the starting position, concentrating on pushing up through your right heel. Do one set of 8 to 12 reps before switching to your left leg.

One-legged curls. (Works the hamstrings, or back of the thighs) Lie on your back with your arms at your sides, your right knee bent, and your foot flat on the floor. Place your left foot on a standard-size kid's ball (12 to 18 inches in diameter). Supporting yourself on your back, arms, and right leg, raise your pelvis a few inches off the floor. Digging your left heel into the ball, slowly curl it toward you. Pause, then slowly push the ball back, resisting the ground as you roll. Do one set of 8 to 12 reps before switching legs.

Pelvic tilts. (Works the gluteus maximus, also known as the butt) Lie on your back with your arms at your sides and your heels resting on a low stool, step, or box; your feet should be shoulder-width apart. Tighten your butt, and slowly lift your pelvis as high as is comfortable. Pause, then slowly lower without touching the floor. Repeat. Do 8 to 12 tilts.Because the abdominals are core-stabilizing muscles used in walking, consider doing a set or two of crunches as well. And stretch all the muscles that you just worked. Doing any walking exercise will help you to stay in a routine—and keep your mind, muscles, and figure primed for springtime.

Bits of Fuel 0

by Jason Gracia

I left the lights on a lot when I was kid. My bedroom, the basement, the hall, the bathroom--they seemed sad when left in the dark. I was told to flip the switch, but I still wasn't good at it. As I got older, and the electric bills were addressed to me, I changed teams. I saw the reason behind the request.

This scenario describes the trouble most people have with their health. They know they should work out or eat right, but they don't really know why. Being alive is a great incentive--it always beats the alternative--but that is too general. It's also a far-away thought.

If you want to feel motivated, you need specific and immediate reasons, which is why my tip for this article is to learn about your body.

Learn about the systems inside, why they need activity and the right food and what happens when they don't get either. What happens, exactly, when you don't eat your fruits and veggies? What happens, precisely, when you confine your muscles to channel surfing and walking to the kitchen.

With the facts tucked away in your mind, you'll have an arsenal of incentives ready to dispatch any time temptation hits. You may walk to the kitchen and reach for the cookie, but the better part of you will stop the reach, deliver the message, and guide you toward the carrots.