10 Ways to Stop Stress Now

1.  Put stress in its place

How you handle stress makes a big difference in how you feel.  It might even help your blood pressure, blood sugar level, and the rest of you.  Use these calming strategies to stop stress ASAP.

2.  Break out the bubble gum

Next time you're at the end of your rope, unwrap a stick of gum.  According to studies, chewing gum lowers anxiety and eases stress.  Some researchers think the rhythmic act of chewing may improve blood flow to your brain, while others believe the smell and taste help you relax.

3.  Get outside

Spending time outdoors, even close to home, is linked to better well-being.  You're in a natural setting, and you're usually doing something active, like walking or hiking.  Even a few minutes can make a difference in how you feel.

4.  Smile like you mean it

Don't roll your eyes the next time someone advises you to 'grin and bear it'.  In times of tension, keeping a smile on your face - especially a genuine smile that's formed by the muscles around your eyes as well as your mouth - reduces your body's stress responses, even if you don't feel happy.  Smiling also helps lower heart rates faster once your stressful situation ends.

5.  Sniff some lavender

Certain scents like lavender may soothe.  In one study, nurses who pinned small vials of lavender oil to their clothes felt their stress ease, while nurses who didn't felt more stressed.  Lavender may intensify the effect of some painkillers and anti-anxiety medications, so if you're taking either, check with your doctor before use.

6.  Tune in

Heading into a stressful situation?  Music can help you calm down.  In one study, people had lower levels of the stress hormone cortisol when they listened to a recording of Latin choral music before doing something stressful (like doing math out loud or giving a speech) that when they listened to a recording of rippling water. (Wondering what that choral piece was, music fans? Try Miserere by Gregorio Allegri)

7.  Reboot your breath

Feeling less stressed is as close as your next breath.  Focusing on your breath curbs your body's 'fight or flight' reaction to pressure or fear, and it pulls your attention away from negative thoughts.  Sit comfortably in a quiet place.  Breathe in slowly through your nose, letting your chest and lower belly rise and your abdomen expand.  Breathe out just as slowly, repeating a word phrase that helps you relax.  To reap the most benefit, repeat for at least 10 minutes.

8.  Be kind to yourself

We all have a constant stream of thoughts running through our heads, and sometimes what we tell ourselves isn't so nice.  Staying positive and using compassionate self-talk will help you calm down and get a better grip on the situation.  Talk to yourself in the same gentle, encouraging way you'd help a friend in need.  'Everything will be OK', for instance, or 'I'll figure out how to handle this'.

9.  Write your stress away

Jotting down your thoughts can be a great emotional outlet.  Once they're on paper, you can start working out a plan to resolve them.  It doesn't matter whether you prefer pen and notebook, a phone app, or a file on your laptop.  The important thing is that you're honest about your feelings. 

10.  Tell a friend 

When you're feeling overwhelmed, seek out the company of a friend or loved one.  Have a friend who's dealing with the same worries as you?  Even more reason to open up.  You'll both feel less alone.

11.  Get moving

When you work up a swear, you improve your  mood, clear your head, and take a break from whatever is stressing you out.  Whether you like a long walk or an intense workout at the gym, you'll feel uplifted afterward.

Fatty foods you should be eating

1.  Fish

Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are good sources of omega-3 fatty acids.  These are 'good' fats that help keep your heart healthy.  They may also help keep your brain sharp, especially as you get older.  The American Heart Association suggests eating two servings of fatty fish a week.  A serving in 3 ounces - about the size of a deck of cards.  Try it baked, grilled or poached. 

2.  Avocado

Eat it on your sandwich, or serve it up in guacamole.  Tasty avocado is good for your heart and may help with osteoarthritis symptoms, thank to healthy fats.  When you eat avocado with other foods, it help your body better absorb their nutrients.  Half a medium avocado is one serving and about 115-160 calories.

3.  Seeds

Little pumpkin seeds, sunflower seeds and sesame seeds pack a big punch.  They have 'good' fats that can lower cholesterol.  In general, fats that come from plants are healthier than those from animal products.  'Bad' fats are in foods like fatty cuts of meat, full-fat dairy products and some packaged foods.  Check food labels to see how much fat and what type you're getting.  Limit saturated fats and avoid trans fats.

4.  Nuts

From hazelnuts to pecans, all nuts are good for your heart.  Walnuts, especially deliver heart-healthy fats.  But don't overdo it.  Just because the fats are healthy doesn't mean you can eat as much as you want.  A serving is 1 ounce.  That's about 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews and 19 pecan halves.

5.  Olive oil

Whether you're cooking or dressing your salad, try olive oil.  It's high in good fat.  Remember it's always smart to watch how much fat - even good fat - you eat.  So cook with less oil than a recipe calls for.  Or use an olive oil spray.  In baking, you can use applesauce for half the oil to cut back on some fat and shave calories. 

6.  Eggs

Eggs are a great source of inexpensive protein.  A large, hard-boiled egg has 5.3 grams of fat, most from healthy fats.  Some eggs are also enriched with extra omega-3s.  It will say on the carton.

7.  Ground flaxseed

As part of a healthy diet, good-for-you fats can help make your skin look great - plumper and younger.  Plus, they add fiber and can help ease inflammation.  Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal or use it when you're baking. 

8.  Beans

Whether they're kidney, Great Northern, navy or soybeans, adding beans to your diet can be good for you mentally and physically.  Beans have omega 3s, which may help with mood. 

9.  Omega-3-fortified foods

There are also many foods that have added omega-3s to make them healthier.  You can find enriched milk and eggs, bread and breakfast bars for example.  Check product labels to make sure.  Plus you may get more health benefits by getting omega-3s through fortified products that from a supplement.

15 Cancer Symptoms That Are Easy to Overlook

1.  Changes in your skin

A new spot in your skin or one that changes size, shape or color could be a sign of skin cancer.  Another is a spot that doesn't look the same as all the others on your body.  If you have any unusual marks, have your doctor check your skin.  She will do an exam and may remove a small piece (called a biopsy) to take a closer look for cancer cells.

2.  Nagging cough

If you don't smoke, there's very little chance a nagging cough is a sign of cancer.  Usually it's caused by postnasal drip, asthma, acid reflux or an infection.  But if yours doesn't go away or you cough up blood - especially if you are a smoker - see your doctor.  She may test mucus from your lungs or do a chest x-ray to check for lung cancer.

3.  Breast changes

Most breast changes are not cancer.  It's still important, though, to tell your doctor about them and have her check them out.  Let her know about any lumps, nipple changes or discharge, redness or thickening, or pain in your breasts.  She'll do an exam and may suggest a mammogram, MRI or maybe a biopsy.

4.  Bloating

You may have a full, bloated feeling because of your diet or even stress.  But if it doesn't get better or you also have fatigue, weight loss or back pain, have it checked out.  Constant bloating in women may be a sign of ovarian cancer.  Your doctor can do a pelvic exam to look for the cause. 

5.  Problems when you pee

Many men have urinary issues as they get older like the need to go more often, leaks or a weak stream.  Usually, these are signs of an enlarged prostate, but they could also mean prostate cancer.  See your doctor for an exam and maybe a special blood test called a PSA test.

6.  Swollen lymph nodes

You have these small, bean-shaped glands in your neck, armpits, and other places in your body.  When they're swollen, it often means you're fighting an infection like a cold or strep throat.  Some cancers like lymphoma and leukemia can also cause this kind of swelling.  Talk to your doctor to pinpoint the cause.

7.  Blood when you use the bathroom

If you see blood in the toilet after you go, it's good idea to talk to your doctor.  Bloody stool is likely to come from swollen, inflamed veins called hemorrhoids, but there's a chance it could be colon cancer.  Blood in your pee could be a problem like urinary tract infection, but it may be kidney or bladder cancer.

8.  Testicle changes

If you notice a lump or swelling in your testicles, you need to see your doctor right away.  A painless lump is the most common sigh of testicular cancer.  Sometimes though, a man may just have a heavy feeling in his lower belly or scrotum or think his testicles feel larger.  Your doctor will do physical exam of the area and may use an ultrasound scan to see if there is a tumor or another problem. 

9.  Trouble swallowing

The common cold, acid reflux or even some medicine can make it hard to swallow once in a while.  If it doesn't get better with time or with antacids, see your doctor.  Trouble swallowing can also be a sign of cancer in your throat or the pipe between your mouth and stomach, called the esophagus.  Your doctor will do an exam and some tests like a barium x-ray, in which you swallow a chalky fluid to show your throat more clearly on the image.

10.  Unusual vaginal bleeding

Bleeding that's not part of your usual period can have many causes, like fibroids or even some types of birth control.  But tell your doctor if you're bleeding between periods, after sex or have bloody discharge.  She'll want to rule out cancer of the uterus, cervix or vagina.  Be sure to let her know if you are bleeding after menopause.  That's not normal and should be checked out right away.

11.  Mouth issues

From bad breath to canker sores, most changes in your mouth aren't serious.  But if you have white or red patches or sores in your mouth that don't heal after a couple of weeks - especially if you smoke - see your doctor.  It may be a sign of oral cancer.  Other things to look for: a lump in your cheek, trouble moving your jaw or mouth pain.

12. Weight loss

Of cause you can slim down when you change the way you eat or exercise.  It can also happen if you have other issues like stress or a thyroid problem.  But it's not normal to lose 10 pounds or more without trying.  There's a chance it could be a first sign of cancer of the pancreas, stomach, esophagus, lung or other type of cancer.

13.  Fever

A fever isn't usually a bad thing.  Sometimes it's just a sign that your body is fighting an infection.  It can also be a side effect of some medicines.  But one that won't go away and doesn't have an obvious cause could be a sign of a blood cancer like leukemia or lymphoma.

14.  Heartburn or indigestion

Almost everyone has this burning feeling sometimes, often because of their diet or stress.  If lifestyle changes don't work and your indigestion doesn't stop, your doctor may want to do some tests to look for a cause.  It could be a sign of stomach cancer.

15.  Fatigue

A lot of things can make you very tired, and most of them aren't serious.  But fatigue is one early sign of some cancers like leukemia.  Some colon and stomach cancers can cause blood loss that you can't see, which can make you feel very tired.  If you're wiped out all the time and rest doesn't help, talk to your doctor.

The Truth About Snoring

1.  It happens because the relaxed tissues in your throat vibrate as the air you breathe in rushes past them.  About half of US adults do it from time to time.  Things like your weight, health and shape of mouth can make you more likely to sound like you're sawing logs during the night. 

2.  Anything that stops you from breathing through your nose can make you snore, like if you're stopped up from a cold, flu or allergies.  Over-the-counter medicines or nasal strips can help open up those airways, but talk to your doctor if you're stuffed up for weeks at a time.

3.  Sleep on your back can make you snore or make it worse.  Sleeping on your side is better, and cuddling with your partner -'spooning'- gets both of you on your side.  You also could try sleeping with two or three stacked pillows so you're not flat on your back.  If neither of those works, sew a small pocket between the shoulder blades of a shirt that's a little tight.  Put a tennis ball in the pocket so it's uncomfortable when you roll onto your back.

4.  If the thin wall between your nostrils didn't form quite right, one side can be smaller than the other - that's called a deviated septum.  That can make it harder for you to breathe and make you snore.  The same can happen if your nose was hurt in an accident.  Talk to your doctor if you think something like this is going on with you - surgery can sometimes fix it.

5.  If the upper part of your mouth toward your throat - soft palate - is low and thick, it can narrow your airway and make you snore.  That also can happen if the small piece of tissue that hangs from your soft palate - the uvula - is longer than usual.  You may be born with it, but they can get worse if you're overweight.  Surgery can sometimes help with this too.

6.  Drugs that make you sleepy (called sedatives), muscle relaxants and some antidepressants can relax your tongue and the muscles in your throat.  Talk to your doctor if you snore and take any of those.

7.  Sleep apnea is serious snoring that stops your breathing as you sleep.  If may make you gasp for breath or wake you during the night.  Signs of it include dry mouth, headache or sore throat in the morning.  It's linked to stroke, high blood pressure and heart disease.  See your doctor if you think you might have sleep apnea.  She may recommend a device that helps you breathe while you sleep or in some cases, surgery. 

8.  It's not unusual for kids to snore now and then, especially if they have a cold or allergy.  But in some cases, it can be a sign of an infection in the sinuses, throat, lungs or airways or possibly sleep apnea.  If you've noticed that your child snores loudly most nights, talk with her pediatrician about it. 

9.  Moms-to-be are likely to snore because their nasal passages can swell and make it harder to breathe.  Weight gain during pregnancy also can push on the diaphragm which helps move air in and out of your lungs.  But pregnant women should tell their doctors if they snore because it can be linked to health issues like high blood pressure. 

10.  You're more likely to snore if you're overweight, especially if your neck is more than 17 inches around.  Losing a few pounds may help keep it in check - talk to your doctor about a plan that would be right for you. 

11.  Adult beverages (alcohol) can relax your tongue and throat muscles and that can make you snore.  It helps to watch what and how much you drink especially close to bedtime.

All About Mushrooms

1.  There are so many types of mushrooms - at least 14000 - though only about half are OK to eat.  But almost all the mushrooms we eat are the white button variety.  Why not branch out?  Other common types include cremini, portabella, maitake (also called hen of the woods), shiitake, enoki, and oyster.  Each has its own unique shape, flavor and texture.

Cremini (小褐菇)








portabella (双孢菇)











maitake (舞茸)







shiitake (香菇)







enoki (金针菇)











oyster (鲍鱼菇)

2.  If you are looking for an all-natural multivitamin, skip the supplement aisle and pick up some mushrooms.  Among their many nutrients: B vitamins - including B5 (pantothenic acid), B3 (niacin) and B2 (riboflavin) - plus copper and selenium.  Mushrooms also have protein, fiber, potassium, vitamin D, calcium and more.  Not bad for a food that's more than 90% water. 

3.  Mushrooms may do a lot more for your health than fuel your body.  They have antibacterial properties.  They can help lower cholesterol.  They're good for your immune system.  They may even help prevent or treat Parkinson's disease, Alzheimer's disease, high blood pressure and cancer. (Maria et al (2015) 'Edible Mushrooms: Improving Human Health and Promoting Quality Life' International Journal of Microbiology, doi: 10.1155/2015/376387)

4.  It is important for your heart, muscles and nerves.  When you think of foods that have a lot of it, bananas or potatoes might come to mind.  But mushrooms are right up there in potassium content.  For example:  2/3 cup of grilled, sliced portabellas has as much potassium as a medium banana.  

5.  You have been hearing for years that fruits and veggies are high in antioxidants.  Mushrooms are the highest food source of two: ergothioneine and glutathione.  Porcini mushrooms are packed with these antioxidants which may have anti-aging powers.  Researchers think that in the future, ergothioneine and glutathione may be studied in Parkinson's and Alzheimer's diseases.  (Kalaras et al (2017) 'Mushrooms: A Rich Source of the Antioxidants ergothioneine and glutathione' Food Chem, doi: 10.1016/j.foodchem.2017.04.109)

6.  There are about 70-80 species of poisonous mushrooms.  Most will just make you sick, bus a few can kill you.  These include death caps, deadly dapperlings, destroying angels, autumn skullcaps and fly agaric.

Death cap (Amanita phalloides)

Deadly dapperlings (Lepoita aspera)

Destroying angels (Amanita bisporigera)

Autumn skullcaps (Galerina vittiformis)

Fly agaric (Amanita muscaria)

7.  Typical mushroom poisoning causes nausea, vomiting, cramps and diarrhea within 4 hours.  In most cases, if you drink plenty of water, you will recover just fine at home.  But because some mushrooms can be so toxic, it is best to call your doctor if you have signs of mushroom poisoning. 

8.  Mushrooms can help you shed some pounds because they make a tasty, nearly calorie-free substitute for meat in lots of dishes.  

9.  High-heat cooking (searing or roasting) is the best way to bring out mushrooms' meaty, savory quality.  But they aren't the best way to preserve their antioxidant content.  A 2017 study found microwaving and grilling are the best ways to cook mushrooms without slashing their antioxidant power.  (Irene et al (2017) 'Effect of different cooking methods on nutritional value and antioxidant activity of cultivated mushrooms' International Journal of Food Sciences and Nutrition, Vol 68, pp 287-297)