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Anger isn't the answer

Anger  is a normal human emotion. But sometimes it can boil over at inopportune or inappropriate moments.

If you find yourself fuming over the smallest thing, it might be a good idea to practice some calming measures to get your anger under control.

Here are some anger-management tips, courtesy of the Mayo Clinic:

• Count to 10 before reacting or leaving the situation.
• Pour your anger into physical activity, such as exercise.
• Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to calm and soothe you. Listening to music, painting or writing in a journal can also reduce the anger level.
• Consider what you'll say carefully before you speak. You don't want to end up blurting out something that will haunt you.
• Use "I" statements when describing the problem to avoid placing blame.For instance, say "I'm upset you didn't help with the housework this evening," instead of, "You should have helped with the housework."
• Let bygones be just that. Forgive the person that caused you stress and anger.
• Unleash some humor in a heated moment. Brevity can work wonders in defusing anger. But avoid sarcasm, as it's nothing more than another form of unhealthy expression.
• Maintain an anger journal to identify situations that set you off and monitor your reactions.
   
  McClatchy Newspapers

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Good news, coffee lovers

Drink may be returning the favor with health benefits

For decades, coffee lovers sipped their favorite beverage under a cloud. Coffee, like cigarettes and greasy food, was thought to be unhealthy stuff.

But, despite the occasional new red flag - and the fact that caffeinated coffee does cause real sleeping problems for many people - most of the scientific news on coffee these days is downright sunny.

"Coffee has gotten a bad rap," says Peter Martin, professor of psychiatry at Vanderbilt University in Nashville and head of a research group that has received grants from coffee producers. "In the past, people were mostly interested in demonstrating how bad coffee was ... Unfortunately, a lot of these negative findings stick with people over time."

Among the ills linked to coffee in the past; pancreatic cancer, bladder cancer and heart disease.

Follow-up studies refuted the cancer links. And the newest, biggest studies show that coffee - though it can temporarily raise your heart rate and blood pressure - probably does not contribute to heart disease, at least in most people.

"At this point, I wouldn't say coffee is good for your heart, but I would say that it is unlikely to be bad," says Frank Hu, associate professor of nutrition and epidemiology at the Harvard School of Public Health.

Meanwhile, the possible benefits of coffee now include decreased risks of:

• Parkinson's disease
• Alzheimer's disease
• Suicide
• Liver damage in alcoholics
• Gallstones

It won't surprise coffee drinkers to hear that the beverage, at least when caffeinated, also has been found to improve mood and memory, increase safe driving in tired drivers and boost endurance in athletes. Some speculate that coffee might aid weight loss but that has not been proven.

One possible coffee benefit that has excited interest lately is an especially important one; Large studies now suggest that people who drink coffee have a significantly reduced risk of type 2 diabetes.

Because diabetes is a major, growing cause of disability and death, researchers are trying to figure out just what ingredients in coffee might confer the benefit. One thing they know: It's not the caffeine. Decaffeinated coffee seems to work at least as well as the high-test version.

"A cup of coffee is about 2% caffeine and 98% other stuff," says Terry Graham, chair of the nutritional sciences department at the University of Guelph in Ontario. The "other stuff" might easily include "another 50 or 100 active compounds," Graham says.

Among them are quinides, fats that are produced when coffee beans are roasted. Some studies suggest these fats may favorably affect blood-sugar control.

Scientists also are interested in antioxidants - substances that may protect against cell damage and inflammation. One recent study showed that coffee is the biggest source of antioxidants in the American diet (both because coffee is rich in the substances and because we consume a lot more coffee than blueberries and broccoli).

No scientist would suggest coffee as a substitute for more nutritious antioxidant-rich fruits, vegetables and whole grains.

And most aren't ready to urge non-coffee drinkers to take up the habit. Caffeinated coffee, especially, remains a problem for many people, including insomniacs and anyone prone to coffee-induced jitters. And while most experts believe a daily 8-ounce cup or two is OK for pregnant women, the safety of larger amounts remains in question. Nursing moms should abstain, says the American Academy of Pediatrics.

But the rest of us? We can drink up without guilt.
 
Your health by Kim Painter

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A special message for women about high blood pressure

Many people think high blood pressure (hypertension) is a "stress disease" - the result of overwork, no exercise, too many cocktail lunches, smoking, eating an unhealthy diet and other common but shortsighted behaviors. The truth is, except in a few rare cases, doctors don't know what causes high blood pressure. They do know that about 65 million Americans have it, and nearly half are women. Only a small portion of people with the disease are adequately treated.

Why does it matter? Because high blood pressure can kill or injure. It leads to heart attack, stroke, heart failure, kidney damage, blindness and other medical problems.
 
It's No Mystery...

Blood pressure is the force of the blood against artery walls when the heart beats and rests. Taking blood pressure is simple and quick. The cuff placed around your arm records two measurements, such as 117/74 mm Hg (millimeters of mercury). Systolic pressure, the top number, is the higher pressure. It's measured when your heart beats (contracts) and forces blood out to the body. Diastolic pressure is the bottom number. It's the minimum pressure. It occurs when the heart relaxes between beats.

Blood pressure often rises when you're nervous or excited, but it returns to normal almost immediately when the stimulation is over. Blood pressure that stays high is abnormal. Because blood pressure can vary over time, doctors usually take a series of readings before starting treatment.
 
What your blood pressure level means...
 
Learn your blood pressure numbers. A reading of less than 120/80 mm Hg is considered normal.

If you have a reading of 120-139/80-89, a doctor will begin non-drug treatment (lifestyle modifications), such as asking you to cut down on your salt intake, lose weight and engage in regular physical activity. If you have a reading of 140/90 or higher, a doctor will probably begin drug therapy, in addition to lifestyle modifications. Remember, high blood pressure can be controlled, and continued treatment can help prevent strokes and heart attacks.

High blood pressure has no symptoms. But as a woman, you should know when you may be particularly at risk for this disease.
 
If You're Taking the Pill...
 
Medical researchers have found that taking birth control pills is linked with high blood pressure in some women. It's more likely to occur if you're overweight, had high blood pressure during pregnancy, or have a predisposing condition, such as mild kidney disease or a family history of high blood pressure. The combination of birth control pills and cigarette smoking may be especially dangerous in some women. It's smart to ask your doctor to measure your blood pressure before prescribing the Pill. Then have your blood pressure checked every six months or so.
 
Rochester Woman  January/February 2007

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