How Long To Nap For The Biggest Brain Benefits

Taking a nap, we’ve seen time and again, is like rebooting your brain. Everyone likes to get a quick nap in every now and then, but napping may be as much of an art as it is a science. The Wall Street Journal offers recommendations for planning your perfect nap, including how long to nap and when.

The sleep experts in the article say a 10-to-20-minute power nap gives you the best “bang for your buck,” but depending on what you want the nap to do for you, other durations might be ideal. For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.

For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.

“If you take it longer than 30 minutes, you end up in deep sleep. Have you ever taken a nap and felt worse when you woke up? That’s what’s happening — you’re sleeping too long and you’re going into a stage of sleep that’s very difficult to get out of.” – Dr. Michael Breus

Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.

In fact, a study published in PubMed in 2002 found that napping even for 5-10 minutes creates a heightened sense of alertness and increased cognitive ability in comparison to no nap. So really, you want to be taking a 10-20 minute nap for a quick recharge, or a 60-90 minute nap for a deep sleep rejuvenation.

In addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you’re sleep deprived.

10 things you need before baby comes

You could fill a book with all the things you want, but what do you really need now, rather than down the track?

We’ve narrowed it down to 10 items that are must haves before the Big Day.

1. Child car-restraint

The Australian Standard is one of the world’s strictest, and all available car restraints meet it. You’ll need a rear-facing restraint to start with (from newborn to 9 kgs), which must be correctly installed.

What to look for:

• Easy to install and use

• Compatible with many vehicle types

• Good range of harness adjustment

Safety tip: Always use the recommended restraint for your child’s age and weight. Don’t change the restraint style too early.

2. Cot or bassinette

Bassinets are quickly outgrown, but many parents find them useful because of their mobility. There are three types: acrylic on a frame, mesh portables, or traditional Moses baskets. Ensure it fits properly on the stand and that the wheels are lockable.

Cots are more than beds. They’re a place where your baby will sleep, play – and, eventually, climb out of. What to look for:

• Sturdy, quality materials, a smooth fi nish

• Bars between 5cm and 8.5cm apart

• Check for loose screws, sharp corners, knots in the wood, cracks, splinters

• Mattress must be fi rm and tight-fi tting, with no gaps

• Childproof locking device, with clearly distinct locked and unlocked modes.

3. Changing table

Babies go through at least 10 nappies a day, so you need to feel comfortable, without bending, and with everything you need to hand. Available styles range from sturdy permanent ones to light fold-up ones.

• Choose one with convenient shelves, storage for baby clothes and a washable pad.

• Ensure collapsible frames are firmly locked before use. Many babies are injured rolling off change tables. 

Look for a model that has:

• Strap-on restraints

• Roll-off protection: raised sides or rails

Safety tip: Never leave a baby unattended on a table, even to grab something from across the room or answer a phone. Always take them with you.

4. Bedding

Small babies need very little in the way of bedding. SIDS Australia does not recommend pillows, doonas, quilts or cot bumpers. Use sheets and blankets that can be tucked-in tightly. Choose fitted sheets and lightweight blankets in cotton.

5. Stroller

Strollers range from sports models to classic carriages, but the basic types are:

• Pramettes – a pram/stroller combo

• Umbrella strollers that fold up easily

• Layback strollers – drop-down back rests

• 3-wheeler strollers

• Doubles: side-by-side or front-to-back.

What’s best for you? Ask yourself:

• Are there lots of footpaths and steps where I live? Will it negotiate supermarket aisles? Will I take it jogging or walking?

• Will it fit in the car boot easily? Does it fold up easily for getting on the bus?

Safety tip: Strollers don’t have to meet the Australian Standard, but make sure yours does. Check out harness, brakes, wheels and stability. Watch for gaps, sharp bits and protrusions.

6. Baby carrier

A baby carrier, pouch or sling is the best way to transport small children while you’re out and about. Many mums want newborns on the front, facing in. But by 4 months babies are looking out at the world and are happy carried front or back. Some convert from in- to out-facing, and from front- to back-loading, as baby grows. Borrow a friend’s baby and try a few in the shop. Whichever you choose, check for:

• Broad, well-padded shoulder straps

• Broad hip or waist strap for even weight distribution and stability

• Easy to adjust, put on and take off

• Good head support for the early months

• Well-finished seams for baby’s comfort

• Dribble-proof parts, easy to clean

• Convenient storage pockets.

7. Baby bath

Yes, you can wash your baby at the kitchen sink, but many first-time mothers find that modern feature-laden baby baths give them more confidence when handling a slippery baby. These come with safety nets, supports, temperature gauges and so on, to help a mum through the first months.

Safety tip: it’s not recommended to take a newborn into the bath with you. And never leave a baby unattended in the bath, not even for a second!

8. Monitor & night-light

On the baby unit, look for:

• Mains and battery operation

• Night light if you need one

On the parent unit, look for:

• Belt-clip, mains and battery operation

• Volume control

• Light display to indicate sound levels

9. Baby clothes & accessories

• 6 nighties or jumpsuits, 4 tops, 6 singlets or body suits size 0000 to 00

• Hand mitts, socks/booties, sunhat/beanie

• Lightweight cotton wraps in muslin or flannelette. Sleeping bag for travel

• Nappies: 2-3 dozen cloth or disposables (60-80 per week)

• 2 soft towels, 4 washers, 4 burping towels

• Nappy-changing products: cotton balls, sorbolene, baby wipes

• Bottles, teats, sterilising kit.

10. Your personal items

Before you get to use any of the above products, you’ve got a hospital (or home birth) experience to get through. Your state health department, hospital or midwife can advise you on what to pack or have ready.

Some new purchases include:

• Maternity bras for breastfeeding

• Ditto for a nightdress

• Maternity pads

• Breast pump, nipple shields

• Refreshing toiletries like aromatherapy oils for relaxing, soothing body lotions, mineral-water face spray to revive yourself.

Selective screening

Make the most of your time before the baby arrives to shop around for essential buys. Before buying, apply this screening test:

• Safety: Must conform to the Australian Standard, especially if buying second-hand

• Cost: Is it good value? Do you really need the latest model? Try e-bay for bargains

• Function and design: Is it easy to use/fold down, the right height, washable? Take an experienced mum friend with you.

10 side effects of pregnancy

Know what physical changes to expect before the baby arrives.

Sometimes your pregnancy may not follow the rules of your baby book. Here are some of the complications you may experience along the way and what can help.

1 Mood swings

"During pregnancy we have such large amounts of hormones in our body, we swing between tears and tantrums," says natural health expert, Natalie Kringoudis. "Unlike PMS, progesterone – which affects your mood – doesn't drop off, but remains at a high level," she says," says Kringoudis. "Exercise regularly and take Vitamin B. Take 25mcg to 50mcg once a day, or eat Vegemite on crackers or drink peppermint tea, to calm your moods and stomach."

2 Insomnia

Around 78 per cent of women suffer from sleeplessness during pregnancy. "Insomnia may be due to discomfort, fears about impending birth, or iron deficiencies," says Kringoudis. If you wake at the same time each night, "this may indicate an iron deficiency. If it's between one to three am your liver may need recharging with acupuncture or supplementation," says Kringoudis. Be sure to exercise through the day so that you're tired at night.

3 Heartburn

"Heartburn is caused when the contents of the stomach is flushed back towards to the lower part of the oesophagus, where the food goes down," says Dr Ronald McCoy, Spokesperson for the Royal Australian College of General Practitioners. Keep meals small, but frequent. "Avoid spicy foods and smoking of course," he says. "Antacids can help – check with your GP or chemist which ones are safe during pregnancy." Propping up against extra pillows may help too.

4 Breast tenderness

Sore breasts are often the first indication for many women that they are pregnant. "Your body is getting prepared for breastfeeding, due to an increase in estrogen and progesterone," McCoy says. Wear a supportive bra, cut down on caffeine drinks and take B vitamins, as suggested by your GP, to help with the tenderness and morning sickness," he says.

5 Nausea

Around 50 per cent of pregnant women suffer from constant nausea during the first trimester. "At the beginning of your pregnancy your baby is producing the hormone human chorionic gonadotrophin (Hcg). The more the baby produces, the sicker you'll feel," says McCoy. "Ginger tea, bland crackers or sea sickness bands may be of help." Or try acupuncture. A study at Adelaide University found that weekly acupuncture treatments could reduce feelings of nausea and sickness.

6 High blood pressure

"Blood pressure is monitored throughout your pregnancy as a matter of course," says McCoy. "High blood pressure, or pre-eclampsia, only occurs during pregnancy. It then disappears once your baby is delivered. Often, mothers with high blood pressure are induced earlier."

7 Gestational diabetes

"Around two to three per cent of pregnant women suffer from gestational diabetes which may lead to birth complications," says McCoy. "The placenta makes chemicals which have an anti-insulin effect and some women can't produce enough insulin to counteract this. Most manage it through diet, although around 10 per cent of women need insulin injections." A significant number of women with gestational diabetes may develop diabetes in later life, or in their next pregnancy. "Make sure that you exercise, don't smoke and have regular checks for blood pressure," he says.

8 Haemorrhoids

"Haemorrhoids are the varicose veins of the bottom," says McCoy. The first time you may realise you have haemorrhoids is during childbirth, or during a bowel movement. "When you strain this enlarges raised veins in the anus or rectum area. Eat lots of vegetables and fibre to prevent constipation. If they're causing pain, ask your GP for a topical treatment." They can disappear after childbirth, but if they persist you may need surgical treatment.

9  Symphysis Pubis Dysfunction (SPD)

"SPD occurs when there is inflammation of the ligaments holding the front of the pelvis together," says osteopath Danny Williams. "When the baby is bearing down in the pubis and the ligaments are stretched, pain can occur. This can also be due to tension in the back, or a hip imbalance." Ask your doctor for advice. You may be advised to exercises, wear a sarcro-iliacs belt, or lie in various positions to ease the pain and create a stable pelvis.Pregnancy pigmentation

10 Pregnancy pigmentation

While some women get a glow during pregnancy, others get a 'mask' of pigmentation. Called chloasma, the mask of pregnancy, this facial hyper pigmentation occurs due to hormonal changes during pregnancy, and is aggravated by sunlight. "I have treated chloasma successfully post-pregnancy by using acupuncture and microneedling," says skin specialist Francesca Perino. "A great at-home remedy is to apply a paste made from ground hawthorn berry to the area twice a week for 20 mins to help reduce discolouration."

If you're concerned about anything during your pregnancy speak to your GP. Although your GP will monitor your blood pressure and check for gestational diabetes, they won't know if there's something wrong, however minor, if you don't tell them.

The dos and don'ts during pregnancy

Separate the myths from the facts with our pregnancy FAQ.

 

Sex is in and smoking is obviously out but there is a veritable list of activities that raise doubts in the minds of first-time mums. Here, Dr Gino Pecoraro, College spokesperson of The Royal Australian and New Zealand College of Obstetricians and Gynaecologists, shares his advice on some common dos and don'ts during pregnancy.

Can I eat processed meats – especially on pizza?

"You can't eat fresh meat from a deli, due to the potential of listeria issues," Pecoraro  says. "However, if it's cooked thoroughly you can eat it. Of course, we can't guarantee that the pizza you eat is well cooked so be mindful of this. Once your baby is born feel free to consume deli meats again."

Can I dye my hair during pregnancy?

"This question has been going around for years," advises Pecoraro. "The bottom line is you don't absorb too many chemicals through the skin – but I'm not sure what's in all hair dyes and how much is in what. From a safety point of view, avoid dyeing your hair in the first trimester when organs are being formed but further into the pregnancy, you're fine to do so."

Can I use Botox or fillers during pregnancy?

"Unlike hair dye, we advise that your Botox regime is paused [during pregnancy] as is relatively new and early data is not clear on the effects," advises Pecoraro. "It might be harmful but we're not yet sure so we advise not to use them during pregnancy."

Can I have a massage with aromatherapy oils?

"A massage is a wonderful idea", Pecoraro says. However: "As for adverse reactions from aromatherapy oils, ask the therapist if they're comfortable to do so. You don't tend to absorb everything you put on your skin but aromatherapy oils are still a drug with biological properties."

Should I sleep on my stomach or my back?

"Sleep however you are comfortable," says Pecoraro. "Regardless of how you sleep, (on your side for example) has no bearing on the positions your body takes throughout the night – sleep studies show we move all over the place when we sleep. There is a condition called postural supine hypotension in some women but not all. This condition in pregnancy causes the uterus to fall back on a major artery which can restrict blood flow and cause blood pressure to drop. It can make you feel dizzy or want to vomit. You simply would roll onto your side if this happens."

Can I occasionally drink a glass of wine?

"We don't know what a safe level of alcohol in pregnancy is so the Australian recommendation is don't drink during pregnancy," warns Pecoraro. "But this is not universally accepted and the United States and United Kingdom have different recommendations. Once your baby is born, you can consume alcohol but your tolerance won't be as high as it was before pregnancy."

If I get stressed, will it affect my baby?

"If I knew how to avoid stress, I'd be on the now defunct Oprah show," jokes Pecoraro. "A degree of stress is part of life but we would advise not to specifically put yourself in a stressful situation if you don't need to. Stress can cause high blood pressure which is not good as it restricts blood-flow to the placenta. Anger, like joy, is part of being human and so all we would advise is to try and avoid it as much as is practicable."

Can I have sex during pregnancy?

"Most women get an increase in libido during pregnancy, so make hay while the sun shine", says Pecoraro. "It's very common to have spotting after intercourse but that's normal because pressure on the cervix can cause bleeding. Towards the end of the pregnancy, couples need to be ingenious in regards to positions but it's easy to work out what is comfortable and what is not. Don't have sex if your waters are broken because of the chance that bacteria can travel into the cervix. And it's also not advised in cases of placenta praevia, a condition where the placenta grows over the cervix."

What about after birth of the baby?

"There is no right or wrong time to have sex again after the birth of your baby," Pecoraro continues. "It depends on the woman and how she feels, especially if she had vaginal stitches and in this case she may want to wait a couple of weeks."

Can I exercise during pregnancy?

"It is a good idea to exercise gently during pregnancy and swimming is the best because of buoyancy effect," says Pecoraro. "Of course, sex and walking are other great ideas. Avoid high impact exercise because during pregnancy, a woman's joints are very lax and therefore easily damaged. When pregnant, your sense of balance and centre of gravity is altered, so it's easier to fall over so take it easy."

Can I paint the house (or the nursery)?

"It's not a clear yes or no. My first question to a woman would be, why would you want to be painting while you're pregnant?" says Pecoraro. "We advise that you make sure the room is well ventilated because pregnant women can be sensitive to smells – not because there is evidence of any harm from inhaling paint fumes. Be careful on ladders as your centre of gravity changes when you're pregnant too."

The Health Benefits of Yoga

Yoga for Flexibility
Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired.

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.
 
Strike a Pose for Strength
Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose.

When done right, nearly all poses build core strength in the deep abdominal muscles.
 
Better Posture From Yoga
When you're stronger and more flexible, your posture improves.

Most standing and sitting poses develop core strength, since you need your core muscles to support and maintain each pose.

With a stronger core, you're more likely to sit and stand "tall."

Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.
 
Breathing Benefits
Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.

But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga or you're doing it in a heated room.
 
Less Stress, More Calm
You may feel less stressed and more relaxed after doing some yoga.

Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.
 
Good for Your Heart
Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who've had a stroke.

Yoga has also been linked to lower cholesterol and triglyceride levels, and better immune system function.

 

Fitness May Boost Kids' Brainpower

 

Study found fitter kids had different white matter, which helps brain regions communicate with each other

Exercise and brainpower in children may not seem closely related, but a small new study hints that fitness may supercharge kids' minds.

The finding doesn't prove that fitness actually makes children smarter, but it provides support for the idea, the researchers said.

"Our work suggests that aerobically fit and physically fit children have improved brain health and superior cognitive [thinking] skills than their less-fit peers," said study author Laura Chaddock-Heyman, a postdoctoral researcher with the department of psychology at the University of Illinois at Urbana-Champaign. "Hopefully, these findings will reinforce the importance of aerobic fitness during development and lead to additional physical activity opportunities in and out of the school environment."

The researchers launched their study to gain more insight into the connections between fitness and the brain in children. Other research has connected higher levels of fitness to better attention, memory and academic skills, Chaddock-Heyman said.

And two recent studies found that fit kids are more likely to have better language skills and to do better on standardized tests for math and reading.

But there are still mysteries. While moderate exercise boosts brainpower for a few hours -- making it a good idea to work out before a test -- it's not clear how fitness affects the brain in the long term, said Bonita Marks, director of the Exercise Science Teaching Lab at the University of North Carolina at Chapel Hill. "The chronic impact is less certain and, for health, really the key for future research and health management," she added.

The new study didn't examine any thinking skills, but instead looked only at the brain's "white matter," which helps different brain regions communicate with each other. The researchers scanned the brains of 24 kids aged 9 and 10, and found that white matter was different in the fitter kids, potentially a sign of better-connected brains. 

Higher levels of fitness may boost blood flow, increase the size of certain brain areas and improve the structure of white matter, Chaddock-Heyman said.

What do the findings mean in the big picture?

It's hard to know for sure. Megan Herting, a postdoctoral fellow with the division of research on Children, Youth, and Families at Children's Hospital of Los Angeles, pointed out that the kids with lower fitness levels also weighed more, "so it is unclear if it is actually fitness or 'fatness' that may be affecting the brain. "Studies show that individuals with obesity have different brains compared to their healthier-weight peers," she said.

As for the stereotype of the 99-pound weakling nerd, Herting suggested it may be time for a rethink. "These findings do challenge that if you are aerobically fit, you are likely to be dumb. In fact, from an evolutionary perspective, we were made to move. So rather than fitness being 'good' for the brain and cognition, it is feasible that being sedentary may be 'bad.'"

The researchers are now working on a study that assigns some kids to take part in exercise programs to see what happens to their brains over time when compared to other kids, Chaddock-Heyman said.

Do You Ask Your Doctor for Antibiotics?

 

Let’s Be Honest and Listen

As a patient, you have the responsibility to be honest with your doctor and help him come to an accurate diagnosis. Doctors have the responsibility to listen and use their years of experience and expertise to diagnose and treat patients appropriately.

If you have a stuffy nose, sore throat, cough – even if you’re blowing green gunk out of your nose – you probably have a cold. An antibiotic will do absolutely nothing. You also risk side effects (and some can be serious). There’s also significant concern that over-prescribing of antibiotics may make bacteria more resistant to the antibiotics we have.

And that last time you got better a couple of days after starting the antibiotic? That would have happened even if you didn’t take an antibiotic, because that’s how colds progress.

Unneeded Antibiotics Are Bad Medicine

Doctors must take responsibility, too, and help patients understand why an antibiotic is not in their best interest — not just because the doctor said so.

The survey shows health care providers prescribe antibiotics when they’re not totally sure they’re necessary about 20% of the time. But doctors are under increasing pressure to make patients happy. Many doctors’ pay is even linked to patient satisfaction. So sometimes we give in. That’s not good medicine for the doctor or the patient.

Honestly, it’s easier for us to give you an antibiotic. And we fully understand why you might expect that. You’ve paid the co-pay, taken off of work, and made the trip to the doctor’s office. You expect something out of that effort and cost. I get that.

Instead of an antibiotic, though, I would hope that you would expect your doc’s full attention, and for her to do what’s healthiest for you. Your doctor’s rational explanations and alternatives, like holding off on antibiotics to see if you get better on your own, are based on solid science and knowledge – not just stubbornness.

And I would hope that doctors would understand where patients are coming from. Understand they feel horrible and want help. They’ve made sacrifices to get to you. Appreciate that and advise and talk to them. Don’t just tell them what to do. Some studies have shown that dissatisfaction with care was due to poor communication – not due to whether patients got an antibiotic.

In the end, we all have responsibility to improve the patient-doctor relationship, and that may start with a cold.

How to Keep Kids Safe from Viruses

 

Ebola seems to be in the news everywhere these days.  I’ve been hearing from concerned parents who are wondering if an outbreak is possible in the U.S. Public health officials assure us that it’s very unlikely. In this country, our health care workers know how to deal with contagious viruses. Every year, they effectively and quickly help prevent the spread of — and get people better from — potentially dangerous viruses like the flu.

So how does this translate to our homes, schools, and public places where infectious diseases can spread? This is where we need to go back to the basics of stopping an infection in its tracks. Remember – the best thing anyone can do is avoid getting sick in the first place.

As a mom of two 8-year-olds, I worry about infections spreading, too. But honestly it’s the common infections that my kids will be exposed to when they go back to school this month that concern me – strep throat, pink eye, rotavirus (stomach infection), and yes, even the common cold.  Here are some simple, old-fashioned tips to help prevent any virus, deadly or not:

1. Wash hands frequently — for at least 20 seconds (sing the “Happy Birthday” song) — especially before eating and after going to the bathroom.

2. Don’t share foods or drink from the same straw.

3. Try not to touch your eyes or mouth without washing your hands.

4. Don’t put things into your mouth, such as pencils or pens.

5. Cough or sneeze into your shoulder (to prevent spread of viruses to others).

Remind your kids of these tips regularly.  Creating these habits will go a long way in keeping them safe and healthy, no matter what is happening around you.

Good Neighbors Are Good for Your Heart, Study Says

Having good neighbors may reduce your heart attack risk, new research suggests.

The study included more than 5,000 U.S. adults, average age 70, who were followed for four years. Sixty-two percent were married, and nearly two-thirds were women.

The participants were asked to rate how much they felt like they were part of their neighborhood, if their neighbors were friendly and would help them if they got into difficulty, and if they trusted most of their neighbors. Collectively, this is known as neighborhood social cohesion.

During the four years of follow-up, 148 (66 women and 82 men) had a heart attack. People who had reported higher levels of neighborhood social cohesion were less likely to suffer a heart attack, the study found.

Specifically, a single unit increase in neighborhood social cohesion was associated with a 17 percent reduced risk of heart attack, according to the findings published online Aug. 18 in the Journal of Epidemiology & Community Health.

The reduced heart attack risk associated with higher levels of perceived neighborhood social cohesion remained even after the researchers took other factors into account.

The results support other studies that found a connection between living in good neighborhoods and reduced risk of heart attack and stroke. However, while the study found an association between the two, it did not prove a cause-and-effect link.

"Perceived neighborhood social cohesion could be a type of social support that is available in the neighborhood social environment outside the realm of family and friends," Eric Kim, from the department of psychology at the University of Michigan, and colleagues wrote.

The findings suggest that tight-knit neighborhoods may help encourage so-called cohesive behaviors and help prevent antisocial behaviors, the authors said in a journal news release.

Beware Fake Ebola Treatments on the Internet, FDA Says

There are no approved treatments or preventive drugs against the deadly virus.

As the death toll in the West Africa Ebola outbreak passes 1,000, the U.S. Food and Drug Administration is warning against products sold online that claim to treat the deadly disease or prevent infection.

Since the start of the Ebola outbreak in West Africa, the FDA has received a number of consumer complaints about bogus products, the agency said in a statement released Thursday.

However, "there are no approved vaccines, drugs, or investigational products specifically for Ebola available for purchase on the Internet," the FDA said. 

"Individuals promoting these unapproved and fraudulent products must take immediate action to correct or remove these claims or face potential FDA action," the agency added.

It is also against the law for makers of dietary supplements to claim that their products prevent or cure disease, the FDA said.

Some experimental Ebola vaccines and treatments are being developed, but they are still in the early stages and have not undergone thorough testing for safety and effectiveness.

Most are also in extremely limited supply, the FDA said. Two U.S. Ebola patients, Dr. Kent Brantly and Nancy Writebol, are slowly recovering after receiving doses of one experimental medicine called Zmapp. Only a handful of doses of the drug have been manufactured so far, and prior to the patients receiving it Zmapp had only been tested in animals.

The FDA also stressed that, according to data from the U.S. Centers for Disease Control and Prevention, Ebola does not pose a significant threat to the U.S. public.

The virus is not a water-borne or food-borne illness and is not transmitted through the air, the FDA said. Ebola is only spread through direct contact with the body fluids of an infected person, or through needles and other items that have been contaminated with the virus.

According to the World Health Organization, the current outbreak of Ebola has killed 1,066 people in Guinea, Liberia, Nigeria and Sierra Leona, and sickened 2,000 more.

How to dress when you're pregnant

We're here to help you through all your pregnancy fashion dilemmas.

 

So you've got a bump and getting dressed just became a whole lot trickier (read: almost impossible). But never fear, being pregnant doesn't mean you have to give up on dressing how you want. You just need to know how to get around it. Stylist and Veet style liaison Kelly Smythe shares her tricks.

Stay true to your style

"Steer clear of maternity wear and stay true to whatever style you usually wear. Every brand allows a belly - it’s all about just knowing the styles. Your fave chain stores will usually stock looser options which you can easily wear throughout your pregnancy. Think relaxed pants, with an elastic waist, a fitted singlet from and your fave blazer or fun cropped-to-waist lightweight jacket."

Flaunt your tummy

Hey, if you've got it show it off! "Don’t be afraid to accentuate your stomach when you’re five-six months pregnant. When going out for dinners or to any formal occasion, wear something form-fitting, opt for a stretchy material as it will show off your bump and figure and layer on top if need be!" 

Wear comfy (but stylish) shoes

"Opt for a funky flat ankle boot or fabulous flat strappy sandal. Give up the heels post 6 months as one it’s dangerous and two from personal experience, your feet swell so much and your back wont thank you for it!"

You can still wear jeans!

You can still be friends with jeans, you just need to know the right brand. "If you’re a jean girl, try J-Brand skinny maternity jeans. These jeans are designed with an extra low front ride and back high-rise to support the stomach, whilst the soft elastic side and waist panels create comfort throughout your pregnancy." 

Avoid prints

"When choosing tops and dresses, remember to opt for solid colours such as brights or black/white. Prints of any kind are not the most flattering when carrying a bump."

But you can accessorise with prints

"If you are a diehard pattern/colour fan try adding a scarf. They are great as a layering option and add some pop to a neutral palette, whilst creating the illusion of a longer and leaner silhouette." 

Try Zumba for health

There's a reason these dance classes are popping up all over the country. They're fun and a serious kilojoule burner.

 

In the 1990s, dancer and choreographer Alberto "Beto" Perez created a dance fitness program with the aim of making fitness fun. Zumba is taking up where aerobics left off and has taken the world by storm.

Party atmosphere

The music is an integral part of a Zumba class. It sets the scene and the pace. Tara McGie has been teaching Zumba at Melbourne's Danzfit since the beginning of the year and is enthusiastic about the activity. "With Zumba there's a big party atmosphere. Most ordinary workouts are draining, but a Zumba class is invigorating and always heaps of fun."

McGie says it's the creative aspect of Zumba she finds appealing. "People love that there's such a wide range of movements and styles. You can do anything from Latin, calypso and hip-hop to world dance. The other day I had my class doing the can-can, which they loved. We change our routines once a month so your body never gets used to it and you can't get bored."

A Zumba workout is an intense cardio session. It's also an ideal way to tone lean muscles. McGie says a Zumba workout tends to concentrate on the abs, butt and thighs. "You don't have to get down on the floor or strain your back. Zumba works out the muscles, but without putting pressure on the body."

Types of Zumba

Anyone can participate in a class. Different teachers offer different experiences. There is the basic Zumba, which is dance steps to a beat, then there's Zumba Gold for the elderly and people with mobility issues. There's also Zumba for kids, Zumba for toning and advanced Zumba. It's a workout that is always evolving.

What to wear

You have to be comfortable, so layering is a good idea. A good pair of cross-trainers or dance sneakers help provide support. Dress for confidence too. Zumba is a celebration, so wear bright colours that make you feel great.

My experience

I've always wanted to take up Latin dancing, so I decided I'd give Zumba a try. I had a few bad experiences back in the day with aerobic classes, so I thought I'd start off with a few attempts at home. I bought a basic Zumba kit, which includes six workouts and Zumba toning sticks. The beats are infectious, the steps simple to follow and it's quite a workout. In a week I zoomed through all the workouts in the kit and now I'm hooked.

Where to Zumba

Most fitness centres offer Zumba. Ask if you can sit in on a session so you can see if it's for you.

Improve your eye health naturally

Treat your eyes right and they'll work for you well into old age.

 

Improve the health of your eyes and help prevent diseases such as macular degeneration by including specific foods and nutrients in your diet.

Green tea

A new study conducted by researchers at Hong Kong Eye Hospital suggests that the catechins in green tea protect eyes from harmful oxidative stress.

Blueberries

Beneficial for promoting eye health as they are rich in antioxidants and improve blood flow through the capillaries of the eyes. They have also been shown to be effective in treating macular degeneration.

Cod liver oil

An excellent source of vitamin A, cod liver oil is important for good night vision and may play a role in preventing cataracts. One of the most important consequences of vitamin A deficiency is dryness of the eyes.

Grapeseed

Acts as a powerful antioxidant. It is good for peripheral circulation of the eyes and helps strengthen the capillaries.

Carrots

An excellent source of lutein, which is converted by the body into vitamin A. Lutein is found in very high concentrations in the macula of the eye, and is used to prevent macular degeneration, which can lead to blindness.

Five ways to boost productivity

When you're trying to process a lot of information, your brain can get overloaded. Here's how to maximise your brain's potential.

 

Many people "think for a living" these days, which means they are being paid to get the best out of their brain. While it's true that your brain is the most complex thing in the known universe, it turns out to be surprisingly limited as well. When you are trying to process a lot of information, or you're dealing with change and uncertainty, it's easy for your brain to go into overload. Understanding your brain's limitations is a useful way to work around them and become more productive.

Here are some of the tips that are emerging out of brain research about how you can maximise your own productivity.

Maximise your peaks

Identify the time of the day you're most productive and use this time for projects that need deep thinking. We all have a time when we are able to get a lot done, and it generally only lasts one to two hours. A survey of 6000 employees found most people did their best work in the mornings. This time is often the only window in which we can get tough projects done, such as writing a proposal. Use this time well - don't waste it on emailing or meetings.

Prioritise

With only a few hours of really productive time a day, it helps to accept that you'll only ever finish a fraction of all the work there is to do. So it's important to work out the most useful things to focus on by prioritising. Instead of just doing whatever is in front of you, decide on the work that's most useful to your goals, and do these things first.

Tune in

Switch off distractions when you need to do thinking work. To ignore a text message, email or instant message takes more energy than looking at it. So we need to learn to fully switch off when doing thinking tasks. One study found that office distractions eat an average of 2.1 hours a day. Another study found that employees spent an average of 11 minutes on a project before being distracted. After an interruption, it took them 25 minutes to return to the original task, if they did at all. Learn to switch everything off when you need to think and over time your productivity will soar.

Simplify

Use your brain to process rather than store information. The amount of information you can hold at once is surprisingly limited. When you are trying to understand a new idea or make a decision, get other distractions out of your head. Use visuals, simplify ideas, get things onto a screen or on paper. The less information you have to hold in your mind, the more "space" you have to see the connections and patterns between information.

Take breaks

Treat your brain like a muscle - work it, then give it breaks. If you have a lot of work to do, focus intensely for 60 to 90 minutes, then have a 10-minute break. Do something fun, watch a funny video, connect with friends, do something that is interesting. Being interested helps raise your dopamine levels back up, which is important for focusing.

Ear Wax Removal with Hydrogen Peroxide

Too much ear wax can cause problems such as hearing problems and infection. One can remove excess ear wax at home using hydrogen peroxide by following simple steps and using proper precaution. Therefore, this article will show you procedures of ear wax removal with hydrogen peroxide.

Hydrogen peroxide (also known as hydrogen dioxide or H₂O₂) is a common household item found in medicine cabinets and is usually used for cleaning wounds. It is actually a natural substance produced as a by-product from many cells of the body; however, bodily enzymes such as catalase metabolize hydrogen peroxide, breaking it down to water and oxygen which prevents the formation of harmful free radicals.
Everyone produces ear wax or cerumen naturally. This is an oily substance that is formed by the glands in the outer ear canal and which may help to reduce the risk of infection in the ear or the entry of insects, dust or water. People have different amounts and character of wax in their ears, so some may have wet or oily wax while others may have dry ear wax. Some people produce little ear wax but others may produce more, causing problems like ear plugging that can lead to reduced hearing due to a feeling of fullness in the ear. The risk of infection is also great when there is too much ear wax since it can trap bacteria, leading to itchiness or pain. A doctor who examines the ear may not be able to see what is going on in the inner parts of the ear, making examination difficult.

Removing Excess Ear Wax with Hydrogen Peroxide

You can try to remove excess ear wax at home, but before you consider removing your ear wax with hydrogen peroxide, make sure you do not have an ongoing ear infection or a perforated eardrum. Do not use hydrogen peroxide on sensitive skin; use normal saline solution or warm water instead.

Preparation

Ear wax removal kits are sold over-the-counter, but one can always use hydrogen peroxide from your medicine cabinet at home to reduce ear wax build-up. Before anything else, prepare the following items: 3% hydrogen peroxide, cotton balls, cotton swabs, a towel, olive oil, warm water, a medicine dropper, a bulb aspirator and a couple of bowls.
Warm the hydrogen peroxide and olive oil bottles in a bowl of warm water to make ear wax removal more comfortable.

Procedure

For small amounts of ear wax, one may do a short and easy procedure by just dipping a cotton swab or Q-tip in a small amount of hydrogen peroxide and using this to clean around the outer ear canal. Take care not to push the cotton bud deep into the ear canal since this may cause pushing the wax deeper, leading to impaction.
For removing wax build-up, follow these steps:

1. Set aside several minutes (at least 30) of your time for the entire procedure.
2. Draw two to three drops of warm oil into the dropper.
3. Tilt the head to one side so that the ear being treated faces the ceiling above.
4. Apply the oil into the first ear canal, taking care not to push the tip of the dropper deep into the canal. Wait a few minutes.
5. Next, draw 3-4 drops of hydrogen peroxide using the dropper. Place a towel on the shoulder of the same side as the ear being treated. This will absorb any drips that may come out of the procedure.
6. Apply the warm hydrogen peroxide on the same ear and allow the solution to stay for 10-15 minutes. You will hear bubbling sounds and it may feel ticklish or itchy.
7. When the bubbling has stopped, drain the ear by flipping the head towards the shoulder with the towel. Softened ear wax may be found draining.
8. Repeat the procedure on the other ear.
9. For impacted ear wax, the procedure described above may be repeated multiple times a day, placing a cotton ball in the ear to prevent dripping. To drain the oil and hydrogen peroxide from the ears, draw some warm water using the bulb aspirator. Tilt the head over a sink and position the tip of the bulb aspirator 45^o towards the ear being treated. Gently squeeze the bulb and squirt water into the ear to remove the loosened ear wax in the ear. Dry the outer ear with a cotton swab.

Caution

It is worthwhile to remember that these ear cleaning procedures should not be done when one has an ear infection, severe ear pain or hearing impairment. Furthermore, hydrogen peroxide may not be recommended for people who have sensitive skin. One should use dilute hydrogen peroxide which is not stronger than 3%.
Keep in mind that the inner parts of the ear are delicate and one must take care not to poke the inner ear with the dropper, cotton swab or other objects. Avoid pushing ear wax deeper into the ear canal as this can cause further impaction.
Make sure to dry the outer ear thoroughly after irrigating with water, since bacteria can breed in it.
Finally, if these procedures do not clear out the build-up of wax in your ears, seek professional help from an ear, nose and throat (ENT) doctor. One should also consult a doctor when symptoms such as earache, fluid drainage, hearing loss, dizziness, fever, or vomiting are experienced.