The benefits of fiber are well known. Fiber helps to prevents constipation, hemorrhoids and diverticulosis. Fiber can also prevent some cancers, especially colon and breast cancer. It helps lower the LDL cholesterol and total cholesterol thereby reducing the risk of heart disease. It can also help to prevent diabetes and manage diabetes by lowering the blood sugar levels.

There are two basic types of fiber - soluble and insoluble fiber. Your body needs both types. Some Insoluble fiber foods include whole grains and on the outside of seeds, fruits, legumes, and other foods. Insoluble fiber helps to move bulk through the intestines and helps to control the pH (acidity) in the intestines. Some soluble fiber foods include many fruits and vegetables, seeds, oats, barley and oat bran. Soluble fiber binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly.

Benefits of Insoluble fiber include:
• Helps remove toxic waste through the colon faster
• Helps prevent colon cancer by keeping an optimal pH in intestines thereby preventing microbes from producing cancerous toxins.

Benefits of soluble fiber include:
• Lowers LDL cholesterol and total cholesterol thereby reducing the risk of heart disease
• Regulates blood sugar for people with diabetes.

So how much fiber per day should you consume? According to the 2005 Dietary Guidelines for Americans¹ the recommended dietery fiber intake should be about 14 grams of fiber per 1000 calories consumed. Healthy foods high in fiber should be taken throughout life but fiber intake varys depending on age and gender.

The following table shows the recommended or desirable daily intake of fiber per day varying by age and gender. The data originates from the National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.²

Demographic	Age	g/day Fiber
Infants	0-6 months	Not determinable
Infants	7-12 months	Not determinable
Children	1-3 years	19
Children	4-8 years	25
Males	9-13 years	31
Males	14-18 years	38
Males	19-30 years	38
Males	31-50 years	38
Males	50-70 years	30
Males	> 70 years	30
Females	9-13 years	26
Females	14-18 years	26
Females	19-30 years	25
Females	31-50 years	25
Females	50-70 years	21
Females	> 70 years	21

The following table displays a list of high fiber foods. The data was obtained from the USDA National Nutrient Database

Common Foods Fiber Content	Fiber per 100 Grams
Corn bran (crude)	79.0
Wheat bran (crude)	42.8
Flaxseed	27.3
Navy beans (raw)	24.4
Barley, Pearled, Raw	15.6
Oat Bran Flakes (Kellogg's)	13.0
Almond nuts	12.2
Black beans (cooked)	8.7
Pinto beans (cooked)	8.6
Sunflower seeds (dried)	8.6
Artichockes (cooked)	8.6
Split peas (cooked)	8.3
Baked potatoes with skin	7.9
Lentils (cooked)	7.9
Oatmeal Cereal (Quaker)	7.4
Prunes	7.1
Lima beans (cooked)	7.0
Avocado	6.7
Rasperries	6.5
Peas (cooked)	5.5
Spagatti (wholeweat & Cooked)	4.5
Raisins (seedless)	3.7
Broccoli (cooked)	3.3
Kiwi	3.0
Figs	2.9
Carrots (raw)	2.8
Brussle sprouts (cooked)	2.6
Bananas	2.6
Sweet corn (cooked)	2.4
Apple (raw with skin)	2.4
Oranges	2.4
Kale (cooked)	2.0

1. Dietary Guidelines for Americans, Department of Health and Human Services (HHS) , 2005
2. Dietary Reference Intakes: Macronutrients National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.

Laser tattoo removal has become big business with the increased demand for tattoos. In the United States, about 17% of people with tattoos experience some regret. According to a poll done in 2008, the most common reasons for regret are "too young when I got the tattoo (20%)," it's "permanent" and I'm "marked for life (19%)," and I just "don't like it (18%)."¹

Tattoo removal in the past has led to scaring but with recent advances in laser technology, laser therapy has become the gold standard for removing tattoos. Today laser therapy for removing tattoos has replaced most other treatment options and most tattoo removal specialists utilize laser technology as the sole tattoo removal technique.²

Non laser tattoo removal options include tattoo removal by excision, tattoo removal by dermabrasion, tattoo removal by salabrasion, chemical peels, tissue expansion and even tattoo removal cream

How Laser Tattoo Removal Works

The best lasers use short bursts of laser light energy directed at the tattooed area. The powerful laser energy is able to penetrate the skin and is absorbed by the pigmented skin cells. This causes the ink to 'break apart' making it easy for the body to absorb and rid itself of the ink within the skin. The laser is often used in combination with a chiller that blows cool air at sub-zero temperatures to minimize discomfort during and after treatment.

Lasers
Different lasers have different uses and some lasers are better than others. For example some lasers are able to vary the wavelength of the laser and the focal spot size. Lasers use different wavelengths of laser energy from visible to near-infrared to target different tattoo colors. This enables more or less energy if required, and can minimize pain while maximizing effectiveness. Q-switched lasers are the safest and most efficient lasers for removing tattoos.  Q-switched lasers have appropriate pulse durations for tattoo removal. Lasers with a shorter pulses are safer and are more efficient because the peak power of the pulse is greater. These lasers leave little or no scarring.

Sessions
Removing tattoos, particularly professional tattoos will usually take a number of sessions (between 5 and 15). After each laser tattoo session the laser breaks down the ink which can then be absorbed by the body naturally. This can take a 6-8 week period, causing the tattoo to fade away over a number of visits.³

Is Laser Tattoo Removal Painful?

Yes it can be painful. However the pain only lasts for a short time as laser tattoo removal is a very fast procedure and only takes a few seconds for each session. It has been described as feeling like a rubber band snapping on the skin. The pain may be as severe or slightly more severe than when you had the tattoo done. If a topical anesthetic cream is used and a cooling system then the procedure should be significantly less painful.

After the procedure some patients develop blisters, crusts, or scabs 8 - 72 hours after treatment. These may last for 1 - 2 weeks or more and are nothing to worry about. They are just part of the healing process.⁴

Tattoo Removal Side Effects

Very rarely some ink colors react badly to the laser and will turn dark instead of fading. This can be irreversible but usually future sessions will cause the darkened tattoo to fade. Other side effects occasionally include scarring and bleaching of the skin.

Does Laser Tattoo Removal Really Work?

Yes it does and most patients are thrilled after their initial few treatments, but can become impatient during the middle stages of laser tattoo removal.⁵ During the final stages the tattoo may be completely cleared although some colors such as white may not be removed entirely.⁵

The effectiveness of laser tattoo removal depends on a number of factors. These include:

• Skin tone - Darker skin tone should take more sessions to get results.
• Tattoo Quality - Professional tattoos use stronger inks that are deeper inside the skin and are more difficult to remove.
• Tattoo Color - Richer and darker colors such as deep blue, dark orange, red and black will absorb the energy better and fade more quickly while right whites, light blues, greens and purples will take longer.
• Immune System - Just as people recover from colds quicker some people can break down the pigment faster than others

Before and After Photos

Here are some before and after photos from two tattoo removal services demonstrating the effectiveness of laser tattoo removal - see trlaser.com and drtattoff.com

Laser Tattoo Removal Cost

The cost of laser tattoo removal depends on a number of factors. Laser tattoo removal costs can range from several hundred dollars to thousands of dollars depending upon the size, type, and location of the tattoo and the number of visits required. The expertise and training of the surgeon is also a factor.

The American Society of Dermatologic Surgery offers a free physician finder service. Just type in your state and choose "tattoo removal" under procedure.

Here is an extensive list of prices by different people who have undergone laser tattoo removal therapy. Here are some photos and estimated prices from drtattoff.com.

Different clinics will calculate the cost of laser tattoo removal differently but the greatest factors in determing the price of laser tattoo removal are the number of square inces treated and the number of sessions required to remove the tattoo.  Prices can therefore range significantly but typically the cost is $200 - $500 per session.

Laser Tattoo Removal Aftercare

Scarring which can be keloid or hypertrophic can occur but is rare. Loss of skin pigment is temporary except in rare cases.⁴

To increase recovery rate and reduce the possibility of scaring do the following:

• Keep the area clean and dry while it is healing⁴
• Do not pick at the scab or allow the skin to become scraped as infection and scarring may result.⁴
• Use a strong sun blog for 3 months following the treatment.⁴
• The area should itch. You could use Aquaphor, Vitamin E ointment, or hydrocortisone cream to treat the area.⁴

Recommended Specialists

If you live in Los Angeles County or Orange County area I recommend celibre. They provide laser tattoo removal using gold standard laser technology. All their physicians and nurses are registered and are experienced at treating many different skin types.

Your recommendations, experiences and comments arewelcome.

1. The Harris Poll, February 12, 2008
2. TattooHealth.org Staff, Laser Tattoo Removal, TattooHealth.org, November 4, 2008
3. How does it work?, lasertattooremoval.co.uk
4. New Look’s After Care Instructions for Laser Tattoo Removal, newlookhouston.com
5. All About Laser Tattoo Removal, drtattoff.com

I have read mixed reviews of so called Tattoo removal creams. Some doctors warn that Tattoo removal creams are a waste of money. Dr Patrick Bowler who is a surgeon doctor and director of Court House Clinics states that "It is too good to be true… There’s no scientific evidence that these things work… my advice would be to avoid them."

Despite the numerous testimonials that can be found online and the impressive before and after photos, medical experts say the idea that a simple cream could erase a permanent tattoo is nonsense.¹ Due to the nature of tattoos, pigment is injected under the skin making it difficult for a cream to penetrate says the The Tattoo Club of Great Britain¹. Creams available that break down the epidermal layers have been known to leave scar tissue from burning. While some claim these creams fade the tattoo after repeated use. I have yet to find someone who believes it removed the tattoo completely

However some tattoo removal creams involve injecting a cream called Rejuvi into the skin in the same way that ink is injected into the top layers of the skin to create the tattoo.² Rejuvi is absorbed by the pigmented cells and softens the ink. The cream is supposed to work by making the tattoo ink identifiable to the body and pushing it to the surface of the skin forming a scab. After a few weeks this scab falls off taking the ink with it. Some experts claim that the technique has a higher success rate than laser treatment and is cheaper and less painful with minimal risk of scaring.²

Tattoo removal by laser has seen successful results and is a more common method of removal. Laser tattoo removal works by breaking up the ink pigmentation. However laser treatment can be painful and expensive, costing in some cases thousands of dollars. Complete removal is not always possible and tattoos containing green pigment are said to be particularly hard to remove.

You should consult your doctor before undergoing any of these procedures. Here are the pros and cons of tattoo removal cream.

Cons:

• Judging by the reviews most say that it only fades the tattoo and will not remove it entirely.
• It has been known to leave scar tissue from burning.
• It takes longer to get results than tattoo removal by laser and multiple applications are needed

Pros:

• It’s cheaper than other methods such as removal by laser

Other options include:

• Tattoo Removal by Excision
• Tattoo Removal by Dermabrasion
• Tattoo Removal by Salabrasion
• Tattoo Removal by Vaporization
• Tattoo Removal by Laser

1. Laura Bundock, Tattoo Removal Creams Just 'Don't Work', news.sky.com, Thursday February 14, 2008
2. Rebecca Camber, Unwanted tattoos can be removed by cream injected into skin - without pain or scarring, dailymail.co.uk, 27th August 2008

Eye twitching or myokymia is an uncontrolled twitching or episodic contraction of the muscles, typically involving the eyelids. Another condition is rapid uncontrollable blinking which is often caused by stress, fatigue, or an irritant that came in contact with the eye. Eyeball twitching or nystagmus involves twitching of the eyeball itself and can occur when under the influence of alcohol and drugs.

These conditions are common and are rarely a sign of something serious. In most cases the problem corrects itself with no intervention. However If you persistently suffer from any of the conditions mentioned above you should seek the advice of a doctor to rule out any neurological problem that may be causing it.

Why Does my Eye Twitch?

There are a number of causes for eye twitching. These include:

• Stress
• Lack of sleep
• Alcohol
• Caffeine
• Colorings in soft drinks
• Allergies
• Fatigue
• Eye strain
• Vitamin deficiency
• Neurological disorders

Eye Twitching Causes: Stress
Stress of any sort tends to cause the body to behave in peculiar and unexpected ways and it often affects people in very different ways. One possible effect is to create minor muscle spasms around the eyes and face. Sometimes simply relaxing can reduce or eliminate the problem. A sufferer might try taking up a stress-relieving pastime such as yoga, for example.

Eye Twitching Causes: Irritation
It is also possible that some sort of irritation is causing the problem. Dirt, mote or dust can find its way in the eye and cause irritation. It is also possible for some people to get dry eyes, which may have a similar effect. Essentially, the eye may be trying to blink in order to wash or lubricate itself. Either of these problems should be seen by an eye specialist.

Eye Twitching Causes: Eyestrain
If you regularly sit in-front of a computer screen or you wear incorrect glasses or contact lenses this can cause eye-strain or vision related stress. Squinting or straining to see can affect the muscles around the eyes triggering eyelid twitching.

Eye Twitching Causes: Diet And Nutrition
A final issue to consider is simply that of what you eat and drink. Many miscellaneous problems may be caused by a poor diet. Sometimes simply expanding your diet to include a more varied selection of fruit and vegetables can really improve your health generally and can clear up odd issues like eye twitching. An excessive consumption of caffeine or alcohol can also be the cause. Try cutting back for a couple of weeks and seeing whether the situation improves at all.

Treatment for Eye Twitching

Treatment for eye twitching will vary depending on the cause. Sometimes simply getting enough sleep, changing your diet to ensure you do not have vitamin deficiency and reducing your alcohol and caffeine intake can stop eye twitching. I discovered that my eye twitching was related to alcohol consumption and a vitamin deficiency.

If you believe stress is the cause you can participate in stress management courses or programs. Cognitive therapy and other supportive help can relieve the stress and anxiety that is causing the problem.

If you are unable to cure eye twitching by changing your lifestyle or through stress reduction one solution is a botox injection. Botox injections are designed to rid the face of wrinkles by relaxing muscles in the face – usually around the eyes. A Botox injection near the eyelids will paralyze the muscles in the eyelids thereby stopping the twitching.

A more extreme treatment for eye twitching is myectomy. Myectomy is a surgical procedure to remove some of the muscles and nerves of the eyelids and is a possible treatment option.

Remember that most people are unable to see a twitch that may seem obvious to you, and do not worry about it too much; eye twitching is a common problem and is usually not a sign of any major illness.

Anti anxiety medication can help everyone, from those suffering from brief bouts of stress induced sleeplessness to those who are fighting long term anxiety disorders. These drugs that are available by prescription only in most cases, work by slowing the central nervous system, which can help to quell feelings of extreme stress and stop panic attacks in their tracks. For those who are dealing with extreme feelings of anxiousness, these prescriptions can help to restore their quality of life, and enable them to once again get the rest they need or function in social situations. Though they can be a great help to many, they can bring with them some unpleasant side effects, which are typically quite mild and last only as long as the drug is in the patient's system.

The Benefits Of Anti Anxiety Medication

These medications work to slow down the brain when it is being overwhelmed by feelings of stress or over stimulation. Those who are in this situation will often have trouble shutting their brain down, allowing them to get the sleep, and the mental recovery time, that they need. In slowing down the central nervous system, benzodiazepines will help to slow the breathing and heart rate of those who are having an extreme stress reaction, and may also be used as an aid in falling, and remaining, asleep for the night.

This category of drugs, unlike many others prescribed for psychiatric purposes, is known for being fast acting. Some patients may even begin to feel the calming effects of a single pill in less than a half an hour. As they work so quickly, they are rarely recommended for daily use. Instead, most patients are simply directed to take them as needed, whether before bed for the purposes of a sleep aid or in the initial stages of a panic attack. If you are seeking out this type of medication, be prepared to meet with a psychiatrist to get a script. In many cases, they are given in conjunction with a program of behavioral therapy, which works to address the root causes of stress.

Side Effects of Anti Anxiety Medication

Though the side effects of these types of pills are generally rather mild, they are experienced to one degree or another by most who take them. The leading side effect is drowsiness, which helps to explain its use as an aid for insomnia. The degree of drowsiness that is experienced varies from patient to patient. Some will still be able to function, albeit more slowly, after taking a pill, while others will quickly fall asleep after ingesting it.

This tiredness does not just manifest itself in falling asleep; it can also lead to a confused or foggy mental state. It is common to feel as though you are a step behind after you have taken a benzodiazepine, and you may have trouble concentrating on work or any issue that requires complicated problem solving. Some find that this symptom tapers off when they become more used to the drug, while others find that this side effect persists even with regular dosing.

There are also some physical symptoms that are occasionally experienced, many of which are common to those taking almost any type of prescription medication. An upset stomach is common, as are some feelings of body fatigue. If, however, you feel feverish or seem to develop a rash, it is a good idea to stop taking them and contact your doctor as soon as possible.

This category of medication has shown itself to be effective in treating those who are dealing with the symptoms of extreme anxiety in the short term. However, it is occasionally recommended for those with long term anxiety disorders, most patients will only take these pills with any kind of regularity for a few weeks or months at a time.

In the world today, there are a number of responsibilities, obligations, demands, deadlines, and expectations. Many people feel pressure and stress when having to deal with all these factors. Work place stress has become increasingly prevalent and for many, working and living under stress has become normal.

Most of the common symptoms of stress are caused by our own bodies 'fight or flight' response and this can be advantages when physical exertion is required. It can also give athletes an edge during a closely matched game and help us to perform under pressure. Stress when combined with physical exercise over relatively short periods of time is not harmful to your health. It is stress over long periods while at rest that causes harm. Stress over a long period of time can have a significant impact on health which can include high blood pressure (hypertension). This can in turn eventually result in a heart attack or stroke¹

What is Stress?

Stress can be caused by anything from a car accident to the fear of giving a public speech. Stress produces a psychological and physical response to a real or perceived danger. Stress hormones including adrenaline are released. Heart rate, breathing, and blood pressure increases, muscles tighten, and senses become sharp. These responses allow us to react faster and to use more strength. While this is beneficial in some circumstances, prolonged stress will become harmful to our health. Stress symptoms can manifest in both mental and physical ways.

According to the British national health system the mental symptoms of stress Include¹:

• anger
• depression
• anxiety
• changes in behaviour
• food cravings
• lack of appetite
• frequent crying
• difficulty sleeping (due to mental health problems)
• feeling tired
• difficulty concentrating

The physical symptoms of stress include¹:

• chest pains
• constipation (an inability to empty your bowels)
• diarrhoea (passing loose, watery stools)
• cramps or muscle spasms, when your muscles contract (shorten) painfully
• dizziness
• fainting spells, where you temporarily lose consciousness
• biting your nails
• nervous twitches
• pins and needles (paraesthesia), a cold, burning, prickling or tingling sensation in your arms, legs, hands or feet
• feeling restless
• sweating more
• sexual difficulties, such as erectile dysfunction (an inability to get or maintain an erection) or a loss of sexual desire
• breathlessness
• muscular aches
• difficulty sleeping (due to physical problems)

Mental Stress Symptoms

Our cognitive ability can be drastically impaired by stress. This is how the brain is able to function. People who have chronic stress may begin to have memory problems. They can seem forgetful and have difficulty recalling information. Concentrating can also be difficult. Students might have a tough time in class; a chronically stressed person might seem lost in their own thoughts. Negative thinking can take over, resulting in depression and anxiety. Emotional symptoms can also occur. Moodiness, irritability, and a short temper are common. People may also feel overwhelmed and have a general feeling of unease.

Physical Stress Symptoms

Stress is such a strong condition that it can also disrupt us physically. Aches and pains can occur. This can be a muscle pain, or in the form of headaches. The gastrointestinal system can be affected, with diarrhea and constipation. Nausea and dizziness are common as well. The chest can be in a state of pain and the heart rate can increase at odd times. People may also find their sex drives drastically lowered. Chronic stress also makes us susceptible to illnesses like colds and the flu.

Behavioral Stress Symptoms in Men and Women

Because of the mental and physical symptoms, behavior can drastically change. Men and women tend to deal with stress differently. Men may shut down and ignore their responsibilities or procrastinate until the very last minute. They can isolate themselves from others, usually from family and friends.

Stress symptoms in women may include a change in eating habits, eating either too little or too much. They might start sleeping too long, or not enough. Both genders can develop nervous habits like pacing and nail biting. Unfortunately, people can also start to self-medicate with drugs and alcohol.

Post Traumatic Stress Disorder Symptoms

Post traumatic stress disorder is an anxiety disorder and is different from normal stress in that it includes re-experiencing the original trauma(s) through flashbacks or nightmares, avoiding situations that are associated with the trauma, difficulty sleeping, anger and difficulty concentrating. It can also involve loss of interest and feeling emotionally numb. The symptoms can cause significant repercussions to social, occupational and other areas of life.

Dealing with Stress

First, it is important to find out if the stress symptoms are related to any underlying health condition. Seek the help of a doctor or other medical professional to rule out any other causes. There are other physical and psychological conditions that have similar symptoms to chronic stress.

Stress can be managed, and it is important to learn how to do so. This involves learning how to self-soothe in a stressful situation by calming oneself down and developing a strategy to prevent the onset of stress. It is also important to take time out of each day to relax. This can be done through meditation, or by simply taking time to relax. Building friendships and relationships can also help. A network of support will do wonders with stress reduction. It might be necessary to seek help for your emotional well being. There is nothing wrong or weak about seeing a therapist to help manage daily stresses. Take control of stress and understand the symptoms, causes, and how to manage it.

1. nhs.uk, Stress – Symptoms

What is a Mouth Ulcer

A mouth ulcer is very common oral lesion affecting between 15% and 30% of the population.¹² They are more common in women and those under 45.

Mouth ulcers are simply open sores inside the mouth. Determining what type of ulcer you have is less simple as ulcers vary by type and cause. Causes include infection by a virus such as cold sores (oral herpes) and aphthous ulcers (canker sores). Other causes include physical injury, acidic food, stress , allergies to medications and cancerous and nonspecific processes.

Mouth Ulcer Symptoms

Symptoms of mouth ulcers are quite distinct. They appear as open sores within the mouth that are accompanied by discomfort, pain, and burning. The sores look like small, round craters with swollen sides and white or yellow centers. They will also be a bit swollen from the area where they are located. The specific type of ulcer will also determine what signs or symptoms exist.

Main Types of Mouth Ulcer

There are basically three types of mouth ulcers, minor, major, and herpetiform:

• Minor ulcers are normally smaller than 10 mm and leave no scarring after they heal. Only one will usually appear at a time, but occasionally up to five will develop simultaneously. Within 7 to 10 days, these minor annoyances will disappear.
• Major Ulcers are much deeper and larger and can be at least 1cm in diameter. They usually have irregular borders and are raised at the edges. They can leave a scar behind and can take months to a year to vanish.
• Pinpoint ulcers, or herpetiform, are quite different in the fact that they are tiny ulcers that develop into clusters within the mouth. The cluster itself can contain up to a 100 tiny ulcers that can fuse together to form larger irregular sores and can be very painful. Herpetiform ulcers are not related to the herpes virus and there is usually no scarring.

The type of ulcer can be diagnosed very easily through observation and physical examination of the mouth. A doctor will also want to discuss a patient’s medical history to insure that the mouth ulcers are not a side effect of a more serious health condition or disease. If the sores are very severe or frequently reoccurring, an individual should always seek medical advice. Minor ulcers that occur occasionally can be treated at home.

Mouth Ulcer Treatment

While most ulcers will heal and disappear without intervention, mouth ulcer treatment can help with discomfort and pain. It can also speed up the healing process, but will not prevent the future onset of the sores. Home treatment includes the use of over the counter medications and mouthwashes. A mouthwash can also be made at home from a mixture of salt and warm water that will help reduce swelling and ease soreness. Ice packs can also be used and applied to the areas where the ulcers are causing pain.

More serious episodes of the sores will require prescribed treatments from a doctor. Corticosteroids in lozenge or paste form can be used to control inflammation. There are also different forms of pain medication such as gels and sprays that doctors can recommend to use inside the mouth. A specific mouthwash containing antibiotics, antihistamine, and anesthetic is another popular choice given to patients to help heal the ulcer and limit discomfort. If it is determined that the sores are a result of a diet deficiency, supplemental vitamins will be prescribed to compensate. Women may also experience these during certain times in their monthly cycle and hormone treatment can be used to prevent them.

Rare complications such as oral thrush, abscesses, and secondary infections can occur when mouth ulcers are left untreated. It is important to be vigilant and aware of the sores’ appearance and frequency to know when professional medical attention is needed. Eating healthy, eliminating stress and stopping smoking are preventative measures an individual can take to help ward off these painful sores.

1. J.M. Casiglia, G.W. Mirowski, C.L. Nebesio (October 2006). "Aphthous stomatitis". Emedecine.
2. T. Axéll, V. Henricsson (1985). "The occurrence of recurrent aphthous ulcers in an adult Swedish population". Acta Odontologica Scandinavia.

I have put together the following list of the best hair strengthening products. This list was chosen based on customer reviews, popularity and customer feedback of hair strengthening products. If you know of any hair strengthening product that worked well for you please let me know.

Nexxus Emergencee Strengthening Polymeric Reconstructor

This hair strengthening product is not a shampoo or conditioner but a reconstructor. It claims to stop hair breakage, repair and strengthen severely damaged hair and improve hair health and shine. It contains a renewing blend of polymers, elastins, amino acids and collagen. It can also be used to treat hair that has been chemically damaged or abused by thermal styling appliances.

Customer reviews are very positive with many claiming that the reconstructor prevents hair breakages and that it leaves the hair soft and silky if used with a moisturizing conditioner. Some even claimed it helped slow down hair loss. The downside is that it is expensive for such a small bottle. However it only needs to be used once every two weeks.

Products From United States Products From Australia Products From Austria Products From Belgium Products From Canada Products From France Products From Germany Products From India Products From Ireland Products From Italy Products From Netherlands Products From Poland Products From Spain Products From Switzerland Products From United Kingdom

Best Match Time: ending earliest Time: just listed Price: cheapest first Price: expensive first Price & Shipping: lowest Price & Shipping: highest

10x Nexxus Emergencee Strengthening Polymeric Reconstructor Serum Treatment Latest Price:   US $90.00

Nexxus Emergencee Strengthening Polymeric Reconstructor Latest Price:   US $26.84

NEXXUS EMERGENCEE Strengthening Polymeric Reconstructor Latest Price:   US $19.99

1

Bain de Terre Hair Strengthening Mud Masque

Bain de Terre Hair Strengthening Mud Masque claims to double the strength of hair and reduce breakage by up to 65%. According to the product details it instantly improves the condition of weak or lifeless hair. Bain de Terre Hair Strengthening Mud Masque is rich in essential minerals and has gentle white clay and naturally derived strengthening ingredients that are designed to improve hairs resiliency and reduce breakages.

Products From United States Products From Australia Products From Austria Products From Belgium Products From Canada Products From France Products From Germany Products From India Products From Ireland Products From Italy Products From Netherlands Products From Poland Products From Spain Products From Switzerland Products From United Kingdom

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Bain De Terre Hair Strengthening Mud Masque 51 oz Latest Price:   US $18.00

BAIN DE TERRE HAIR STRENGTHENING MUD MASQUE 51OZ Latest Price:   US $12.59

Bain de Terre Hair Strengthening Mud Masque 51 OZ Latest Price:   US $13.99

1

Billy Jealousy Cashmere Coat Hair Strengthening Conditioner

This is not just a hair strengthening product but claims to help block the formation of DHT. DHT (Dihydrotestosterone) is believed to be the main cause for hair loss in men. This hair strengthening product is a peppermint infused conditioner with DHT blockers that aim to repair and condition the hair and scalp, restore strength and hydration to the hair and prevent split-ends

Products From United States Products From Australia Products From Austria Products From Belgium Products From Canada Products From France Products From Germany Products From India Products From Ireland Products From Italy Products From Netherlands Products From Poland Products From Spain Products From Switzerland Products From United Kingdom

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Billy Jealousy Cashmere Coat Hair Strengthening Conditioner Travel Size 60ml Latest Price:   US $14.00

Billy Jealousy Cashmere Coat Hair Strengthening Conditioner 236ml Latest Price:   US $23.70

Billy Jealousy Cashmere Coat Hair Strengthening Conditioner 236ml Latest Price:   US $39.00

1

Dabur Vatika Enriched Coconut Hair Oil

Dabur Vatika enriched coconut hair oil is designed to provide natural nourishment to your hair. It contains pure coconut, henna, amla, lemon and a variety of other herbs. According to the product details Henna coats your hair, protects it from oxidation and helps to maintain its natural color. Amla strengthens the roots of your hair and helps to maintain its health and natural thickness. The oil contains other herbs which are designed to prevent hair damage and reduce hair loss.

Products From United States Products From Australia Products From Austria Products From Belgium Products From Canada Products From France Products From Germany Products From India Products From Ireland Products From Italy Products From Netherlands Products From Poland Products From Spain Products From Switzerland Products From United Kingdom

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Dabur Vatika Enriched Coconut Hair Oil 150ml 507oz Herbal Henna Amla Lemon USA Latest Price:   US $6.49

Dabur Vatika Enriched Coconut Hair Oil 300ml 1014oz Herbal Henna Amla Lemon USA Latest Price:   US $11.50

Dabur Vatika Enriched Coconut Hair Oil Large 10 oz Latest Price:   US $7.00

1

Hair Strengthening Foods

Its worth mentioning food high in Calcium, Vitamin C and phytoestrogens (soy products) and biotin as they provide the most natural and long lasting product for maintaining strong and healthy hair.

Foods high in Calcium – Dried herbs, Cheese, Sesame seeds, Tofu, Almonds, Flax seeds, Molasses, Green leafy Vegetables, Brazil nuts, Herring¹

Foods high in Vitamin C – Fresh herbs such as thyme and parsley, Dark leafy Greens, Broccoli, Cauliflower, Brussel sprouts, citrus fruit, strawberries²

Foods high in Phytoestrogens – soybeans, tofu, tempeh, Linseed, sesame seeds, oats, dried beans, lentils, rice, apples, carrots, pomegranates, wheat germ, ginseng³

Biotin (vitamins B7 and BH) - Biotin can be found at many drugstores. It can also be found naturally in foods like lamb, pork and beef liver, canned sardines and salmon, soybeans, bran, eggs, mushrooms, cauliflower, oatmeal, split peas, lentils, peanuts, walnuts and almonds.

According to the University of Maryland Medical Center “Preliminary evidence suggests that biotin supplements may improve thin, splitting, or brittle toe and fingernails, as well as hair. According to the University of Maryland Medical Center "Preliminary evidence suggests that biotin supplements may improve thin, splitting, or brittle toe and fingernails, as well as hair".⁴

1. HealthAliciousNess.com, Top 10 Foods Highest in Calcium
2. HealthAliciousNess.com, Top 10 Foods Highest in Vitamin C
3. wikipedia.org, Phytoestrogens
4. The University of Maryland Medical Center ,Vitamin H (Biotin)

Jogging is a great way of keeping fit and losing weight; it’s free and easy to fit around your lifestyle and can include on-road, cross-country, multi-terrain or marathon. Joining a club and Jogging with others can make the exercise more enjoyable and can introduce you to new routes around your area. Here are some jogging tips for those getting started in the sport.

If you have just started jogging on a regular bases take it slowly at first, particularly if you are overweight or smoke. You can obtain some advice on how to build up a jogging schedule from your jogging club or a qualified coach and you should consult your doctor if you have a medical condition.

If your plan is to lose weight by jogging you need to combine this with a descent diet. Try to avoid fast foods and fatty foods while maintaining a low carb, high protein diet with fibre rich food. Drink plenty of water before and after jogging to prevent dehydration and facilitate digestion and the burning of calories.

Obtain plenty of rest the day before. Try to go to bed early and wake up early. It is best to jog early in the morning when the air is less polluted and there is more oxygen in the air. This will help to burn calories and jogging will leave you feeling invigorated for the rest of the day.

On day one, a person should jog only for about 10 to 15 minutes. After the first two months this can be increased to 30 minutes in a day.

Before and after jogging you should perform stretching exercise to prevent injury.

One jogging tip to ensure that an adequate supply of oxygen reaches your lungs is to breathe deeply through your nose and breathe out with your mouth. Try to do this in a steady controlled manner and your body will get the necessary amount of oxygen required and you are less likely to develop a stich.

If you have to gasp for breath while running, you are going too fast for your fitness level and you should slow down. It should be possible to maintain a conversation while jogging.

The best posture while running is a straight body with fists clenched.

Essential Items

Running shoes – Ensure your shoes can adequately absorb the impact of jogging and fit comfortably around your feet. Jogging with the wrong shoes can cause knee and ankle injuries in the long run. If you jog often or are planning to run in a marathon you should consider having shoes professionally fitted.
Luminous Vest – If you plan to jog on-road early in the morning or at night make sure you can be seen.
Water bottle – You can buy water bottles that you wear on your body so you can carry them around when running.
Adequate Clothing – Wear loose clothing that will not in any way restrict blood flow and is baggy enough to enable you to keep your body cool through sweating.

Advantages

• Reduces hypertension and helps to maintain a healthy heart
• Burns body fat and helps to reduce weight
• Strengthens bones and muscles as it is a weight bearing exercise
• Reduces fatigue, lifts your mood and invigorates you for the rest of the day
• Improves blood circulation helping to prevent blood disorders
• Aerobic exercise such as jogging can protect the brain against dementia and Alzheimer’s and improve cognitive performance¹

Jogging Safety Tips

• Jogging on rugged or rocky terrain can lead to falls and ankle and knee injuries. Make sure you run on smooth, non-slippery terrain.
• Stick to well-lit routes if jogging alone
• Let someone know how long you'll be and where you're going
• Try to avoid running near roads, particularly if you suffer from asthma. Exhaust fumes can increase your risk of various cardiovascular and respiratory complaints and illnesses.
• Take your mobile phone with you.
• Do not overdo it and seek medical advice if you have a chronic medical condition.

1. J Alzheimers Dis. 2010;22(2):569-79. Aerobic Exercise Improves Cognition for Older AdultsDepartment of Psychiatry and Behavioral Sciences

Unfortunately acne can have long term effects. The most unsightly by-product of acne is the scarring that it can leave behind. Even minor outbreaks of inflammatory acne can result in scars if you’re predisposed to scaring and they are not always easy to treat. Scaring can result from severe nodular acne that occurs deep in the skin and also from less inflamed lesions. These scars can take on a number of different forms that include holes, pits, or craters in the skin and also flat or bulging scars that occur in different colors.

The good news is that more acne scar treatments are becoming available, some of which are showing positive results. These are outlined in this article.

Do you need Acne Scar Treatment?

You should not go ahead with any costly treatment for acne scaring, particularly surgery, until your acne has completely gone. Acne scar treatment can be expensive so you need to make sure you do not go through the expense and trouble of undergoing procedures multiple times.

Keloid Scars

Some acne scar treatments can result in more scaring particularly if you are prone to hypertrophic or keloid scars. Hypertrophic and keloid scars are harder to get rid of and occur more in darker skinned people. Hypertrophic scars occur when the wound heals to become red, raised and itchy for a few months but will then resolve to become flat and pale. A keloid is similar but the scar continues to grow encroaching upon normal tissue and may need specific treatment.¹

These scars tend to occur on people that scar easily and produce too much collagen. Treatment for keloid or hypertrophic scars can involve having them shaved flat or cut out by a dermatologist or surgeon. You would need to make sure that this procedure is right for you as there is a risk of further scaring.

The type of acne scar treatment you decide upon should be the one that is best for you in terms of your type of skin, the cost of the acne scar treatment, and what you want it to accomplish.

Acne Scar Treatment Options

There are numerous acne scar treatment options available that range from surgical treatment to oral and topical treatments (applied to the skin). Some of these treatments include skin resurfacing techniques that use lasers, dermabrasion which removes the top layers of skin, surgical excision, soft tissue fillers and scar revision.

Laser Acne Scar Treatment

Acne Scar Laser Treatment
If conventional acne therapies have failed an alternative treatment for combating Acne scarring can involve the use of lasers and lights. Lasers can be tuned to target specific structures under the skin. They can penetrate hair follicles, sebaceous glands and the P. acnes bacteria. Some lasers are used to treat acne itself. They can also be used to stimulate collagen production which helps to reduce the appearance of acne scars. By heating dermal collagen, they help to ‘tighten’ the dermis and this results in less visible scarring

Laser Skin Resurfacing
There are many different types of laser used to resurface the face but there are two main types – Ablative and non-ablative lasers. Which one is used will depend very much on the depth of the scaring.

Ablative lasers carry the risk of further scaring because the skin is injured and unprotected tissue is exposed. These lasers are usually reserved for the deeper scars.

Non-ablative lasers have become popular because they have the ability to promote collagen growth beneath an acne scar without causing an external injury such as to the epidermis. Non-ablative lasers include infrared lasers, N-Lite lasers and the Fraxel laser. Non-ablative lasers are not so effective for deep, depressed, craterlike scars. However these lasers are less likely to result in further scaring and the recovery time is quicker than with ablative lasers.

Laser resurfacing treatment can take place in the Clinique and usually two or three sessions are required. For a thorough ‘full-face’ resurfacing this can cost between $3,000 and $8,000 or more.
For improved results other surgical treatments for acne scars are combined. This surgical treatment will occur a few weeks before laser resurfacing is performed.

Surgical Acne Scar Treatment
This can involve removal of the scar with a tool that punches out small slices of the skin. The scar can be removed and replaced with skin harvested from elsewhere on the body and is successful for treating deep scars. Surgical removal is most successful when used with a resurfacing technique such as laser resurfacing. The price of the procedure varies depending on the number of grafts but usually costs around $50 to $150 per graft and between $1,000 and $2,500 for a session.

Another surgical treatment for acne scars is remodeling scared tissue by using a scalper or needle to remove and separate the scared tissue from the unscarred skin, elevating the skin to make it more even. It allows the blood to pool under the affected area and helps to induce new collagen formation. Once the skin has leveled laser resurfacing, microdermabrasion or chemical peels can be used. This procedure is useful for indented scars that result from scar tissue holding the skin down.

Dermal Fillers
Dermal fillers which include Collagen, Retylane or Hylaform injections can work for certain scars such as the shallow scars with sloping edges. However they are unsuitable with most acne scars and usually only offer a temporary solution as the dermal filler is usually gradually broken down by the body.

These dermal fillers can be injected into the depressed area of the scar to elevate it at the level of the surrounding skin. You should be wary of using the bovine collagens Zyderm and Zyplast as they can result in an allergic reaction in some people. Dermal fillers are best used in combination with other surgical treatments

The cost of a dermal filler can vary significantly and will depend on factors such as the type of dermal filler used and the quantity that is injected. Prices range from $400 to over a $1000.

Dermabrasion and Microbrasion
Dermabrasion and Microbrasion involve removing the top layer of skin. A treatment that has been around for many years dermabrasion is used mainly for shallow scars.

The difference between dermabrasion and microbrasion is that a qualified dermatologic or plastic surgeon should perform dermabrasion whereas microbrasion can be carried out by anyone. Another difference is the price. Dermabrasion costs thousands of dollars whereas Microbrasion only hundreds. Dermabrasion has largely been replaced by laser resurfacing as it is less affective and may make some scars more noticeable such as depressed fibrotic and ice-pick scars.

Prevention Better than Cure

Prevention is often better than cure and oral antibiotics and intralesional cortisone injections, as described below can attack the problem before a scar forms.

Oral Antibiotics
Oral antibiotics are not so much of an acne scar treatment as a preventative measure. Powerful antibiotics such as tetracyclines will get the papules and nodules under control and help prevent post-inflammatory hyperpigmentation which can cause the hypertrophic and keloid scars that are more difficult to get rid of.

Intralesional Cortisone Injections
Cortisone injections, sometimes referred to as steroid shots or cyst injections, involve injecting a dilute corticosteroid directly into the blemish. The cortisone should reduce inflammation and after a few days the blemish shrinks. They lessen the chance of developing scars, particularly if you are prone to scarring. They are particularly effective at treating papules, cysts and nodules.

While there are few side-effects to this treatment if the concentration of cortisone is not correct this can cause depressions, or pitting of the skin in the area.²

Acne Scar Treatment Risks

Treatments are sometimes carried out by inadequately trained practitioners, sometimes leading to disfigurement. Ensure you find an adequately trained practitioner.

Sometimes treatment can lead to more scaring if you have a predisposition to developing hypertrophic or keloid scars.

Acne scar treatments can be expensive so ensure you weigh up the pros and cons by talking to a reputable and experienced physician.

1. Scars & Keloids, The British Association of Aesthetic Plastic Surgeons
2. Levine RM, Rasmussen JE. Intralesional corticosteroids in the treatment of nodulocystic acne. Arch Dermatol. 1983 Jun;119(6):480-1.