Sexual Health, Mens Health, Womens Health, Teens Health, Your Body, Your Mind, Your Life

Stomach & Intestinal Infections > The 5-Second Rule

2008-04-24T14:41:00.001+05:30

Almost everyone has dropped food on the floor and still wanted to eat it. Some people apply the "5-second rule" — that random saying about how food won't become contaminated with bacteria if you pick it up off the floor in 5 seconds or less.

The 5-second rule has become such a part of our culture that scientists actually tested it. As you can probably guess, they found that the "rule" is mostly myth: Bacteria can attach to food even if you pick it up super fast. So, depending on which types of bacteria happen to climb on board, you could still get sick.

Here are two facts to consider whenever you feel tempted by the 5-second rule:

A clean-looking floor isn't necessarily clean. A shiny linoleum floor is probably cleaner than a 1970s-era carpet. But even clean, dry floors can harbor bacteria. Newly washed floors are only as clean as the tools used to wash them (picture eating food off the mop in the cafeteria if you need a visual). Even with a brand-new mop or sponge, stubborn germs can still remain on the floor after cleaning.
Fast is better — but it may not be fast enough. Although a piece of food does pick up more bacteria the longer it's on the floor, bacteria can attach to it instantly. So any food that makes contact with the floor can get contaminated if conditions are right. And foods with wet surfaces, like an apple slice, pick up bacteria easily.

When in Doubt, Toss It Out

Some bacteria are not harmful. But others can torture you with miserable stuff like diarrhea. Even if there's no visible dirt on your food, you can still get sick. You just can't tell what kinds of bacteria may be lurking on the floor.

So what are you to do with the piece of watermelon that just slipped from your grip? The safest choice is to throw it out. Or let the dog have it. (And there's another thing to consider — even the 5-second rule can't get around the fact that your food may have landed right in a spot where Fido parked his butt.)

Endometriosis

2008-04-22T10:13:00.002+05:30

Anne had never had problems with her periods the way some of her friends did. But over time her periods started getting so painful that she dreaded their arrival. Every month for a few days she would curl up on the couch with a heating pad and take a pain reliever. The cramps eventually became so bad that she was missing school a couple of days a month, and the pain even started happening between periods.

Anne's doctor thought Anne might have endometriosis. So she referred her to a specialist in treating this condition.

What Is Endometriosis?

When a woman has endometriosis, tissue that looks and acts like the lining of the uterus starts growing outside the uterus. The most common locations for these growths — called endometrial implants — are the outside surface of the uterus, the ovaries, the fallopian tubes, the ligaments that support the uterus, the intestines, the bladder, the internal area between the vagina and rectum, and the lining of the pelvic cavity.

Endometriosis affects more than 5 million American women, including teen girls. It's not always diagnosed right away in teens because at first they or their doctors assume that their painful periods are a normal part of menstruating. But continuing, excessive pain that limits activity isn't normal and should always be taken seriously. Because severe endometriosis can make it complicated for a girl to have children in the future, it's a good idea to get medical help for endometriosis and not wait too long.

To understand why endometriosis causes problems, it helps to have a basic understanding of how the monthly menstrual cycle works: During the course of each cycle, the lining of a woman's uterus builds up with blood vessels and tissue. This happens because the uterus is getting ready to receive the egg that will be released from one of the ovaries. If the egg isn't fertilized by sperm, the uterus sheds the tissue and blood; this is the menstrual period. This entire process is controlled by the female sex hormones and usually takes about 28 to 30 days.

Because the abnormal growths associated with endometriosis are made up of the same kind of tissue and blood vessels found in the uterine lining, any endometrial implants will act just like the endometrium in the uterus. That means they respond in the same way to the hormonal changes of the menstrual cycle.

However, in the uterus, if the egg isn't fertilized, the extra tissue and blood leave a girl's body in the form of menstrual fluid. With endometriosis, though, there's nowhere for the accumulating blood and tissue to go once the implants start to break down. For this reason, the implants usually become somewhat larger with each cycle, and the symptoms of endometriosis tend to become more painful over time.

What Causes Endometriosis?

Doctors aren't sure what causes endometriosis. They do know that it is slightly more common in teens and women who have a family member who has been diagnosed with endometriosis.

There are several theories about how the endometrial tissue actually gets outside the uterus in the first place. One theory suggests that the menstrual blood flow somehow "backs up" into the fallopian tubes, carrying some tissue from the uterine lining with it. In effect, the tissue gets transplanted and starts growing outside the uterus.

Another theory is that endometrial tissue cells travel out of the uterus through blood or lymph vessels, and then start growing in the new locations where they're deposited. Yet another theory suggests that some girls are born with "misplaced" cells that can turn into endometrial implants later in life. Scientists continue to research the condition to help doctors fully understand and treat it.

What Are the Signs and Symptoms?

The most common sign of endometriosis is severe pelvic (lower abdominal) pain. It may occur occasionally or constantly, and it may be associated with a girl's period. Although slight cramps for a couple of days before or during a menstrual period are normal, lasting or intense pain that disrupts a person's day is not. With endometriosis, the pain is usually so bad that it causes a girl to miss school, sports, and social activities.

Other possible symptoms include:

pelvic pain that gets worse after sex, or after a pelvic exam
a very heavy period
lower back pain
constipation, diarrhea, or feeling pain or seeing blood when going to the bathroom (endometrial implants can press on some of the organs involved in getting waste out of the body, such as the bladder, intestines, and rectum)

If a girl notices these symptoms, it doesn't necessarily mean that she has endometriosis. Lots of other things — like an infection — may cause similar symptoms. But it's important to see a doctor right away if you notice these symptoms. If you haven't been examined by a gynecologist for the first time yet, this is a good time.

How Is It Diagnosed?

Diagnosing endometriosis isn't always easy. Lots of things can cause pelvic pain, so even if a girl's symptoms point to endometriosis, a doctor may want to rule out other possibilities.

In addition to doing a physical examination, the doctor will ask you about any concerns and symptoms you have, your past health, your family's health, any medications you're taking, any allergies you may have, and other issues. This is called the medical history. Depending on your symptoms, a doctor may also ask you to keep a pain diary. This may involve recording the following information every time you experience pain:

type of pain (is it sharp? dull? aching? crampy?)
location (where is it?)
duration (how long does it last?)
intensity (on a scale of 1 to 10, how bad is the pain?)
treatment (did you try anything to make the pain go away? did it help?)

The severity of the pain isn't always an indicator of how severe the endometriosis might be. A girl may have many growths and just a little pain or a few growths and a great deal of pain. Every person's situation is a little bit different.

The only way to know for certain whether a girl has endometriosis is to perform a minor surgical procedure called laparoscopy (pronounced: la-puh-ras-kuh-pee). This allows the doctor to know for certain whether a girl has endometrial implants and, if so, how extensive they are.

While a girl is under anesthesia, the doctor makes a small cut near her belly button and inserts a thin, lighted tube (known as a laparoscope) that acts as a tiny video camera so that the doctor can view the pelvic organs. During the procedure, the abdomen is filled with a gas to help the doctor see the organs better. The doctor may also do a biopsy, which means removing small pieces of the growths for examination under a microscope.

Even if a girl's symptoms point to endometriosis, a doctor may not want to perform a laparoscopy right away. He or she may first order scanning tests that can create images of the pelvic region, such as ultrasound or magnetic resonance imaging (MRI). This helps to rule out other possible causes of the symptoms. Doctors may also start by telling a girl to take acetaminophen or ibuprofen. Some doctors will prescribe birth control pills, not as a method of contraception but because they have been proven to reduce painful periods, especially those associated with endometriosis.

If these approaches don't work, and the doctor thinks a girl has endometriosis, then he or she will probably order the laparoscopy.

What Do Doctors Do?

Endometriosis can't be cured, but its symptoms can usually be controlled.

Doctors often prescribe birth control pills because they use hormones to prevent ovulation (the monthly release of an egg from an ovary). If a girl doesn't ovulate, then the endometrial implants won't build up as much, and this can make endometriosis less painful.

Other medications used to treat endometriosis work in the same way as birth control pills to modify the hormone-driven buildup and breakdown of endometrial tissue. Doctors typically don't recommend these treatments for teens until well after puberty is completed, though.

Surgery is often helpful if medications don't work. A doctor can remove endometrial growths by directing an intense light beam (laser) onto them with the help of a laparoscope. After this treatment, many girls find relief from their symptoms, but some may experience pain again if the growths return over time. Laparoscopic treatment is the typical type of surgical treatment for endometriosis, although in rare cases more extensive surgery may be needed.

Doctors often suggest lifestyle changes for teens who have endometriosis, too. A healthy diet, moderate exercise, and relaxation techniques such as yoga and meditation can help.

What's It Like to Have Endometriosis?

Apart from the pain, there are other things that can make living with endometriosis a challenge for some girls. Some girls find it difficult explaining to friends and teachers why they miss school, sports, or other activities, for example. If you feel embarrassed, ask your doctor to write a note you can give to teachers and coaches so you don't have to explain yourself. You can then work with them to be sure you don't miss out on key assignments — or fun.

You don't have to go into detail about your condition to friends or classmates unless you want to. If you think someone won't understand, just tell that person you're not feeling well. You have no obligation to provide them with a detailed explanation.

These days, more and more doctors recognize and understand endometriosis. Many girls find that medication limits the extent of their endometriosis. It also controls pain so girls with endometriosis can take part in the activities they enjoy.

Getting Along With Your Teachers

2008-04-22T02:22:00.002+05:30

Your algebra teacher wears clothes from 1985 and always mispronounces your name. Your English teacher loves to start classes with pop quizzes. It can be hard to think of these givers of grades as real people. But they eat pizza, watch movies, and enjoy sports on the weekends, just like you. So how can you get along with your teachers?

Why Work on Good Relationships With Teachers?

A good relationship with a teacher today may help you in the future. You will need teachers' written recommendations to apply to a college or for a job after high school. And if you are thinking about going into a career in science, who better to ask about the field than your science teacher?

Teachers are often plugged into the community and may be the first to find out about local competitions, activities, or contests. They also may know about grants and scholarships. Sonia's Spanish teacher found out about a contest for exchange program scholarships in Brazil and Spain. Her teacher encouraged and guided her, and Sonia's months and months of work earned her a scholarship as an exchange student.

Teachers are often asked to appoint students to student offices, or they may recommend students as volunteers for special community programs. All of these activities can help you get into college or get a good job.

Teachers who care are another group of adults in your life who can look out for you, guide you, and provide you with an adult perspective. Many are willing to answer questions, offer advice, and help with personal problems.

How to Develop Good Teacher-Student Relationships

We all have our favorite teachers - those who seem truly interested and treat us as intelligent beings. But what about teachers we don't know as well (or even don't like much)?

You can do lots of things to get a good connection going with your teacher. First, do the obvious stuff: show up for class on time, with all assignments completed. Be alert, be respectful, and ask questions.

Show an interest in the subject. Obviously, your teachers are really interested in their subjects or they wouldn't have decided to teach them! Showing the teacher that you care - even if you're not a math whiz or fluent in French - sends the message that you are a dedicated student.

You can also schedule a private conference during a teacher's free period. Use this time to get extra help, ask questions, inquire about a career in the subject, or talk about your progress in class. You may be surprised to learn that your teacher is a bit more relaxed one-on-one than when lecturing in front of the whole class.

It is possible to try too hard, though. Here are some things to avoid when trying to establish a relationship with your teacher:

Not being sincere. Teachers sense when your only motivation is to get special treatment, a college reference, or a job recommendation.
Trying to be teacher's pet. Your behavior will come off as phony and your classmates may start to resent you.
Giving extravagant gifts. It's OK to offer a small token of appreciation to teachers if they've been helpful to you. But flashy, expensive items could send the wrong message, and a teacher is usually not allowed to accept anything expensive.

Common Teacher-Student Problems

If you're having problems with a teacher, try to figure out why. Do you dislike the subject? Or do you like the subject but just can't warm up to the teacher?

If you don't like the subject being taught, it can affect your relationship with the teacher. Some students say it helps them to think of classes that seem like chores as stepping stones toward a bigger goal, like getting a diploma or going on to college. That allows them to keep the class in perspective. Other students say they try to find the practical value in classes they don't like. You may hate math, but learning how to calculate averages and percentages can help you in everything from sports to leaving a tip.

If you find a subject hard, talk to your teacher or a parent about extra tutoring. If you find it boring, talk to your teacher (or another favorite teacher, friend, or parent) about ways to see the subject in a different light. Ian constantly fell asleep in his sophomore history class because the past seemed so removed from reality. But things changed when he mentioned his struggle over a project to his homeroom teacher. The teacher talked to Ian and found out that his great-grandfather had fought in World War II. He suggested Ian use his great-grandfather's letters in his project. Not only did Ian get an A, he also learned a lot about a family member he barely remembered from childhood.

What if you just don't like the teacher? When it comes to working with teachers, personality can come into play just as it can in any relationship. People naturally just get along better with some people than with others - it's impossible to like everyone all the time. Learning to work with people you don't connect with easily is a good skill to have in life, no matter what your goals are.

If you feel at odds with your teacher, pick your battles carefully. Questioning a grade or asking to retake a test once is fine. But second-guessing a teacher's judgment on your grades all the time may annoy him or her. Constantly squabbling over a few points on every assignment can cause friction in your relationship.

Common courtesy and respect are basic requirements of any relationship. Just as teachers need to be fair and treat everyone equally, students have responsibilities too. You don't have to like your teacher or agree with what he or she says, but it is necessary to be polite. If you need to be out of school for medical or other reasons, let your teacher know. And it's your responsibility to make up the work from missed classes. Don't expect your teacher to hunt you down or take class time to fill you in.

Too much disciplinary action can show up on a student's permanent record. This means that when someone asks for your high school record, they can see the things you did - even if they happened years ago.

Just like personal problems can sometimes slow you down, the same is true for your teachers. Job stress, family issues, or health problems are all factors that can affect a teacher's performance, leaving him or her cranky, irritable, or unable to concentrate.

What to Do if You Don't Get Along

Before you try to get out of a class to escape a teacher you don't like, here are a few things you can try to make a difficult relationship work:

Meet with the teacher and try to communicate what you're feeling. Tell him or her what's on your mind, using statements such as, "It embarrasses me in class when I feel like my intelligence is being put down" or "I can't learn in class when I feel like only a few people ever get called on to participate." See if you can work it out between the two of you.
Ask yourself, "What can I learn from this teacher?" Even if you don't worship his or her personality or lectures, dig deep until you find a subject in which he or she is very knowledgeable. Focus on that part of the teacher's personality, and use him or her as a tool for learning. Not only will you gain more knowledge in that subject, but a closer relationship with your teacher may help you understand one another better.
Talk to students who are doing well in the class and ask them for tips, tools, and a plan of action to get along with the teacher better. Sometimes having a second set of notes can be helpful, so asking a classmate who is willing to share them with you is a great idea. If you're too shy to talk to another student, study his or her actions and behavior in the classroom and try to follow that lead.
If you still can't get along, make an appointment with the school guidance counselor. He or she will offer many tips and suggestions for getting more out of difficult teacher relationships. Sometimes a guidance counselor can act as a mediator between you and the teacher.
If your relationship problems can't be solved in school, then it's time to tell your parents or guardians. Let them meet with your teacher and try to work it out.

Chances are that you won't encounter physical or verbal abuse (like racist or sexist comments) in the classroom. But if a teacher has done or said anything that makes you uncomfortable, immediately report his or her actions to your parents, your guidance counselor, another teacher, the school principal, or an administrator.

Teachers are there for more than just homework, and they know about more than just their subject matter. They can help you learn how to function as an adult and a lifelong learner. Undoubtedly, there will be a few teachers along the way who you will always remember - and who might change your life forever.

Strength Training

2008-04-21T19:35:00.001+05:30

Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility exercises.

Regular aerobic exercise, such as running or using a stationary bike, makes your muscles use oxygen more efficiently and strengthens your heart and lungs. When you strength train with weights, you're using your muscles to work against the extra pounds (this concept is called resistance). This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they're used to.

Most people who work out with weights typically use two different kinds: free weights (including barbells, dumbbells, and hand weights) and weight machines. Free weights usually work a group of muscles at the same time; weight machines typically are designed to help you isolate and work on a specific muscle.

For instance, you can do a squat using free weights by placing a barbell across the back of your shoulders and squatting down like a baseball catcher. (Keep your feet flat on the ground and your chest up.) This type of exercise works and tones multiple muscles, including the quadriceps (the front of the thigh), the hamstring (the back of the thigh), and even your butt. When you do a leg extension on a muscle isolation machine, you sit in a chair with your knee bent at 90 degrees and slowly straighten your leg against the padded bar. This particular exercise isolates and works the quadriceps muscle.

Most gyms or weight rooms set up their machines in a circuit, or group, of exercises that you perform to strengthen different groups of muscles.

People can also use resistance bands and even their own body weight (as in pushups) for strength training.

Many people tend to lump all types of weightlifting together, but there's a big difference between strength training, powerlifting, and competitive bodybuilding!

Strength training uses resistance methods like free weights, weight machines, resistance bands, or a person's own weight to build muscles and strength. Olympic lifting, or powerlifting, which people often think of when they think of weightlifting, concentrates on how much weight a person can lift at one time. Competitive bodybuilding involves evaluating muscle definition and symmetry, as well as size.

Powerlifting, competitive weightlifting, and bodybuilding are not recommended for people in their early teens who are still maturing. That's because these types of activity can cause serious injuries to growing bones, muscles, and joints.

Getting Started

If you've started puberty, your body will have begun making the hormones necessary to help build muscle in response to weight training. If you haven't started puberty, though, you'll still be able to get stronger — you just won't see your muscles getting bigger.

Before you start strength training, you should be checked out by your doctor to make sure it's safe for you to lift weights.

Any time you start a new sport or activity, start out slowly so that your body gets used to the increase in activity. Even if you think you're not exerting yourself very much, if you've never pumped iron before, your muscles may be sore when you wake up the next day. And, because of something called delayed onset muscle soreness, the pain may be at its worst 2 or 3 days after you first exercise.

Before you begin any type of strength training routine, get some guidance and expert advice. Your coach or trainer can give you advice on how many times a week you should lift and what kinds of warm-up and cool-down activities you should do before and after lifting to avoid soreness or injury. Many trainers who work at schools, gyms, and in weight rooms are knowledgeable about strength training, but it's best to get advice from someone who is a certified fitness expert and experienced working with teens.

When lifting weights — either free weights or on a machine — make sure that there's always someone nearby to supervise, or spot, you. This person, called a spotter, encourages you and also can act as your coach, telling you if you're not doing a particular exercise correctly.

Having a spotter nearby is particularly important when using free weights. Even someone in great shape sometimes just can't make that last rep. It's no big deal if you're doing bicep curls; all you'll have to do is drop the weight onto the floor. But if you're in the middle of a bench press — a chest exercise where you're lying on a bench and pushing a loaded barbell away from your chest — it's easy to become trapped under a heavy weight. A spotter can keep you from dropping the barbell onto your chest.

Many schools offer weight or circuit training as units in their gym classes. Check to see if you can sign up. Don't be afraid to ask for pointers and tips about how much weight to start with, how to develop a routine, and nutrition advice.

What Are Some Dangers of Strength Training?

You may love the challenge of lifting, especially if you and your friends do it together. You'll definitely see results over a few months in your ability to progressively lift more weight. But there are a few things to look out for.

Because your bones, joints, and tendons are still growing and developing, it's easy to overdo it and strain or even permanently damage them. When you're in the middle of a strength-training session and something doesn't feel right to you, you feel pain, or if you hear or feel a "pop" when you're in the middle of a workout, stop what you're doing and have a doctor check it out before you resume training. It's possible you may need to modify your training or even stop lifting weights for a while to allow the injury to heal.

Another danger surrounding strength training is the use of anabolic steroids or other performance-enhancing drugs and preparations that supposedly help muscles develop. Steroid use is widespread in many sports — including swimming, track and field, and baseball. But because many of their long-term effects on the body are still unknown (and because they are linked to health problems like cancer, heart disease, and sterility), resist the urge to try them. The benefit is definitely not worth the risk!

What Is a Healthy Routine?

If you take a few minutes to watch the guys and girls pump iron at your school, you'll see there are lots of different ways to train with weights. Try a few good basic routines that you can modify as you start to train harder later on.

If you're just starting out in the weight room, most fitness experts recommend you begin by training three sessions a week, ranging from 20 minutes to 1 hour (including warm-up and cool-down periods), allowing at least a day off between sessions. It's best to work only two or three muscle groups during each session. For example, you can work your leg muscles one day, your chest, shoulders, and triceps at the next session, and your back and biceps on the last.

Before you head for the weight bench, warm up your muscles by spending 5–10 minutes pedaling on a stationary bicycle or by taking a brisk walk around the gym. After finishing your workout, cool down by stretching all the major muscle groups to avoid injuries and keep your muscles flexible.

You can use many different exercises for each body part, but the basics — like bench presses, lat pull-downs, and squats — are great to start with. Learn proper technique first, without any added weight. Perform three sets of 8–10 repetitions (or reps) of each exercise, starting out with a light weight to warm up and increasing the weight slightly with the second and third sets. (Add more weight only after you can successfully perform 8–15 repetitions in good form.) Perform two to three different exercises for each body part to make sure you work each muscle in the group effectively.

Here are some basic rules to follow in strength training:

Start with body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights.
Work out with weights about three times a week. Avoid weight training on back-to-back days.
Warm up for 5–10 minutes before each session.
Spend no more than 40 minutes in the weight room to avoid fatigue or boredom.
Work more reps; avoid maximum lifts. (A coach or teacher can give you specifics based upon your needs.)
Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.
Cool down for 5–10 minutes after each session, stretching the muscles you worked out.

Don't rely on strength training as your only form of exercise. You still need to get your heart and lungs working harder by doing some kind of additional aerobic exercise for a minimum of 20–30 minutes per session. Doctors recommend an hour a day of moderate to vigorous activity — so on days when you're not lifting weights, you may want to get more aerobic activity.

Strength training is a great way to improve strength, endurance, and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury. Just a few short sessions a week will really pay off — besides better muscle tone and definition, you may find that you have more energy and focus in both sports and school.

What Stresses You Out About School?

2008-04-21T00:17:00.001+05:30

A new school year is exciting. There's that wonderful feeling of having a fresh start, catching up with old friends, and making progress by moving up a grade. But there's no denying that it can be stressful too. It's natural to feel a mix of emotions - such as excitement and nervousness - about what's ahead.

Kimberly, 14, says, "I'm happy about going back to school - I'm bored stiff here! But I'm worried about reputation, teasing, failing, and being a nerd."

If you find yourself preparing for school by hoping for the best and imagining the worst, you're not alone. That's how most of our readers feel as school starts up again.

What's Worrying You

We asked our readers (ages 14-17) to tell us what worries them most about going back to school. More than 600 people replied. A third of all those who took our survey said they worry most about schoolwork. No surprise there. Getting ready for a new year of schoolwork can definitely be challenging because you'll be learning more advanced things. So worrying about whether you'll do well enough in school is pretty common. If this is your biggest worry, at least it's nice to know you're not alone.

But not everyone said schoolwork was the thing that worried them most. Just as many readers said they worry most about social issues like fitting in, having friends, being judged, or being teased. And since social life is such a big part of school, it's not a shock that so many students say social issues are their biggest worry.

Besides schoolwork and social stuff, another category ranked high on the worry list: appearance. One-fourth of the people who responded to our survey said appearance issues worried them most of all. If this is you, you've got plenty of company, too.

What You Do About It

We also asked you to tell us how you plan to cope with the things that worry you most, and whether you have advice for others who feel the same way. Here are some of the things you said:

Schoolwork Worries

Rachel, 15, told us, "I'm kinda hard on myself, like I feel really bad if I don't have a 4.0 grade average." Lots of people are hard on themselves, but worrying can just add to the pressure.

Casey, 15, wrote, "Stressing too much about it doesn't get you anywhere. It's good to be concerned about your work, but you have to act on that."

Here are some of the plans you have for coping with schoolwork:

Zach, 18, says, "Better time management. I need to stop talking with the social butterflies and get to work!"

Michael, 16, plans to "come home, take a quick break, and then get started on my work straight away. Procrastination only brings frustration!"

Katie, 17, offers this advice: "To avoid trouble, do homework as soon as possible and at least start projects the day you get them."

Finding the Right Balance - and Support

Fallon, 16, says, "Finding time for everything is going to be a challenge!"

Daniel, 14, agrees, and adds, "I play sports so I have to keep my grades up to play." How does he keep the balance? "Work really hard and lean on my parents for lots of support. If you have parents around that actually take an interest in you, take advantage of that and let them be there for you."

Relying on other people for support and advice is popular when it comes to schoolwork and balancing all the pressures school can bring.

Claire, 15, plans to depend on her brother, "who is 18 and has been through it."

Mandy, 14, relies on her mother for advice.

Dana, 14, advises, "Use the guidance counselor. That's why they are there."

Chelsea, 16, who is trying to catch up in school, says her teachers have been a big help: "Since I asked for help I've felt more relaxed and more normal so that now it doesn't bother me as much as it did."

Nisha, 15, says, "I'm just going to pick a few things to commit to so I don't overload myself."

Balancing school with life's other demands also includes staying healthy. Lots of you told us that your goal this year is to eat well, get plenty of exercise, and lots of sleep so that you'll be primed to succeed.

Social Pressures and Problems

When it comes to the social scene, making new friends is one of the biggest worries people mentioned. Lots of you said that you were worried friends would be in different classes or even at different schools.

Some talked about feeling shy and awkward:

Jenna, 16, shared how "I can be shy sometimes and don't like talking around people."

Jessie, 15, says, "I'm going to try to make new friends and talk more. Don't worry about being awkward because others are too. Lots of people are good at being cool, but they are insecure too."

Finding a safe, welcoming group is a great foundation for dealing with the ups and downs of school. "It's important to have your own little or big group that you can hang out with," says Jessie.

Lolo, 14, explained how "My best friend left last year, and I'm worried about who I'll hang out with." Her strategy is: "Don't hang out with anyone who has a good social image but who is mean. Try to find someone who will really be your friend."

Many of you are concerned about drifting apart from friends and breaking away from existing friendships to start new ones.

Jen, 16, told us, "I have not talked to my best friends all summer. I don't want to be their friend anymore, but they don't get that."

Leanna, 14, says, "I am stressed about the groups and who I am going to sit with because I have different friends in different groups."

Tim, 14, worries about "making new friends without ex-friends spreading rumors."

Brittany, 15, who worries about dealing with "rude old friends" offers this advice: "Be nice to everyone, you never know who you may need help from in the future."

And Amina, 14, says, "There are these really jealous girls and they are always stressing me out." She's found that just being nice to them can make a lot of difference: "They will be amazed at how you treat them and maybe loosen up some."

Using kindness to stop meanness in its tracks is one good way to deal. Jessica, 16, has another strategy for coping with rude people: "I just ignore them. It drives them crazy when you don't act or seem like you care about anything they have to say."

Some of you worry that the things you did in the past will influence how people see you now. Tina, 15, told us, "My best friend and I were in a car accident last year when we decided to go to a party instead of school. So I am worried that my peers and teachers will think that I am irresponsible because of that incident."

Amanda, 14, says her way of dealing with rumors and gossip is "to hold my head up high, smile, and try to create a new reputation for myself. Change the negatives into positives!"

Natasha, 17, said she's still dealing with the fallout of turning down a date with a popular guy 3 years ago when she was 14. Here's how she plans to deal: "Move on and enjoy the people in my life who have stuck by me. I think if you are going through a situation like me, don't worry about people who don't like you for dumb reasons. Focus on yourself and trust yourself."

Looking Good

How we feel about the way we look is closely tied to social issues, feeling comfortable, and being accepted.

Says Codi, 14, "I am not usually a shy person, but starting high school in a new school is scary. I don't know anyone other than those on my soccer team. I am afraid that once they see me out of my soccer clothes and in my skater cut-up clothes they won't want to talk to me."

"At my old school, I was the most popular girl," says Emily, 14. Now, she says, she's worried because, "I'm starting to get acne and developing." Gaining weight and dealing with body changes were big issues for many of you.

It's natural to worry about appearance, but lots of you said that you're going to try to keep things in perspective.

Casey, 14, explains, "A year from now, will what you worried about really be a big deal? Other stuff is going to happen."

Lots of you recommend getting the support of a friend, parent, or counselor when you're feeling down about your appearance.

Keisha, 15, advises: "Don't worry about it so much. And when your family and friends say you look great, accept the compliment, because it's true!"

Mickie, 14, told us she has no worries about starting school, but she does have this advice for looking good on the first day: "Wear clothes that fit your style. Don't wear something that makes you look like a poser."

And Lia, 14, reminds us, "If you're worried about your clothes and how you look, just remember that it's what's on the inside that matters."

We couldn't agree more.

Help! Is This My Body?

2008-04-20T14:18:00.001+05:30

Has this ever happened to you? You're dressing for a date and when you pull on your favorite jeans, you can no longer button them. Or you're running down the football field when you notice that your legs rub together in a way they never did before. Maybe when you look in the mirror it seems like your pores are taking over your face.

If you've ever felt out of step with your body, you're not alone.

Growing Up and Out (or Not)

Most of us are prepared to deal with the obvious physical changes of growing up. Girls expect their breasts to grow and guys expect to become more muscular. But the body often goes through other changes before, during, and after puberty — and sometimes these changes can be very different from the ones we expect to happen. For example, both girls and guys may notice themselves growing in unfamiliar places, such as the butt or belly. Or they may grow taller and skinnier.

Some people get a temporary layer of fat to prepare the body for a growth spurt. Others fill out permanently. Some people eat healthy foods and work out but still gain weight. Others chow down on everything in sight and still stay skinny.

Eventually it all balances out and most people adjust to how their "new" body moves and works. But it can take some getting used to. What happens to people physically during puberty can influence how they feel about their bodies and themselves for a long time to come.

Take Nikki, for example. She was an accomplished dancer with her heart set on following her mother's career in ballet. But at 13, Nikki grew several inches taller and developed the kind of figure most girls long for — unless they're dancers. Nikki's friends envied her curves, but Nikki felt heavy and awkward. Now 19, Nikki says it took her longer to get over the false perception of herself as a fat girl than it did to let go of her dreams of being a dancer.

Adjusting to a New Body

We become more aware of looks right around the time our bodies begin changing. This can make physical changes difficult to deal with emotionally.

Adjusting to a changing body is about more than just looks, though. Lots of teens base their self-image on how their bodies feel and perform. Until a year ago, Wes, 15, was a lean, fast sprinter who could always be relied on to win the race for his track team. Wes has ADHD, and some days it seemed like running was the only thing he could do well. So when he started developing a stockier, more muscular physique and his sprint times got longer, Wes' confidence took a serious bruising.

Changes in our bodies' appearance, performance — even such minor details as the way they smell — are all perfectly normal parts of growing up. So what can you do to help yourself adjust physically and emotionally? Here are some ideas.

Beware — don't compare! It's natural to look at our friends for comparison. But it's not a good idea. Comparing ourselves with others is problematic because everyone develops differently and at different times. If you go through a growth spurt early, you may feel too tall. Yet your friend may be thinking that he or she is too small. It's usually hardest for the people who develop first or last.

It's also a bad idea to compare ourselves with celebrities and models. In reality, most people don't look like the limited body types shown in the media. (Actually, the models often don't look like that either: Many of those "perfect" bodies got that way through photo editing, not nature.) Ads sell fantasy, not reality.

Treat your body well. Making educated choices about food and exercise is part of developing a mind and life of your own. Healthy eating and exercise can also give you some control over how your body turns out. Plus, exercise is a mood booster. If your changing body has you feeling sad or confused, it may help to go for a walk, play with your dog, or throw a Frisbee with your friends.

About three quarters of all teens quit sports around the time their bodies develop. Often it's because the changes in their bodies influence which sports they compete in. Although you can still do any activity if you really are interested in it, some people prefer to switch to another activity. Wes put his strength and running skills to use playing football. And Nikki was able to combine her great figure with her love of dance when she discovered belly dancing in college.

Sometimes people quit playing organized sports in high school because schoolwork becomes more demanding, or because they have a more active social life that fills their time. Now is definitely not the time to stop exercising completely, though. Use this time of change to explore how your body feels doing different activities. Taking yoga, martial arts classes, or other activities that involve focusing on how the body stretches and moves can help you become familiar with your body.

Befriend your bod. Feeling like you don't know your body anymore? Just like a friendship that grows and evolves, keeping in touch with our bodies takes time. Like friends, our bodies can let us down at times. But with a little work and understanding, it's possible to bounce back.

Just like we know our friends' secrets, we know stuff about our own bodies that other people don't. For example, you may think your stomach sticks out because you spend hours focusing on it in the mirror. But the truth is, other people won't notice it like you do.

Walk tall — even if you're not! What people do notice is how you project your feelings about yourself. If you think you're too tall, it will be more noticeable if you slump over and try to look smaller. If you're self-conscious about your pimples, hiding behind your hair may cover the zit on your cheek — but you'll look awkward and uncomfortable.

As your body changes, it can help to work on good posture and walk with a sense of confidence. After doing this for a while, you'll probably become more confident too.

There's not much you can do about your height or development, but you can focus on the things that you really like about yourself. Maybe it's your curly hair or the dimple you get when you smile. Maybe it's that you are a really thoughtful person or you are good at making people laugh. Ultimately, when you think of the people in your life that you care about the most, what they look like probably has very little to do with how much you like them.

More Curves Ahead

Just as you get used to your new shape, it will probably change again. The later teens and early twenties are (yet again) a time when the body and mind take another step in maturing and changing. For both girls and guys, this means filling out a little more so that they look more like adults and less like teens.

This is another time when it's important to summon the powers of exercise and healthy eating: You've probably heard of the "freshman 15," when girls and guys go off to college and most are in charge of feeding themselves for the first time. Many people who are on their own for the first time start by eating anything they want — usually junk food and high-fat snacks. Of course, most of them gain weight because they spend more time sitting and studying and less time being active. If you've already started focusing on what you eat and how you exercise, this will be less likely to happen to you.

If our bodies had owners' manuals, they'd tell us to keep them clean, provide them with fuel, and offer them some stimulating activity. But our bodies are human, too, and they do best when they're loved.

Learning to accept and appreciate ourselves helps build resilience. People who are resilient are better able to deal with problems and bounce back from disappointment than people who are not. Resilient people usually make good decisions and choices. Accept and appreciate your body, no matter what it looks like right now, and — just like a good friend — it can do a lot for you in return!

Varicocele

2008-04-13T15:17:00.001+05:30

You've heard of varicose veins - those swollen veins that sometimes show up in the legs. You've probably heard your grandma and her old lady friends talking about their varicose veins and never thought twice about them.

But hopefully you've never heard your grandma mention a varicocele, which is also a swelling of the veins. A varicocele happens just to guys, and you probably wouldn't want to sit around and talk about it with your pals. That's because it occurs not in the legs but in a place a bit more private and a lot more tender - the scrotum. It's generally harmless and basically the same kind of thing as varicose veins in the legs. But what exactly is a varicocele and how do you get rid of it?
What Is a Varicocele?

In all guys, there's a structure that contains arteries, veins, nerves, and tubes - called the spermatic cord - that provides a connection and circulates blood to and from the testicles. Veins carry the blood flowing from the body back toward the heart, and a bunch of valves in the veins keep the blood flowing one way and stop it from flowing backward. In other words, the valves regulate your blood flow and make sure everything is flowing in the right direction.

But sometimes these valves can fail. When this happens, some of the blood can flow in reverse. This backed-up blood can collect in pools in the veins, which then causes the veins to stretch and get bigger, or become swollen. This is called a varicocele (pronounced: var-uh-ko-seel).
Who Gets Them?

Although they don't happen to every guy, varicoceles are fairly common. They appear in about 15% of guys between 15 and 25 years old, and they mostly occur during puberty. That's because during puberty, the testicles grow rapidly and need more blood delivered to them. If the valves in the veins in the scrotum aren't functioning quite as well as they should, the veins can't handle transporting this extra blood from the testicles. So, although most of the blood continues to flow correctly, blood begins to back up, creating a varicocele.

An interesting fact is that varicoceles occur mostly on the left side of the scrotum. This is because a guy's body is organized so that blood flow on that side of the scrotum is greater, so varicoceles happen more often in the left testicle than the right. Although it's less common, they can sometimes occur on both sides.
What Are the Signs and Symptoms?

In most cases, guys have no symptoms at all. A guy might not even be aware that he has a varicocele. However, if there are symptoms, they tend to occur during hot weather, after heavy exercise, or when a guy has been standing or sitting for a long time. Signs include:

* a dull ache in the testicle(s)
* a feeling of heaviness or dragging in the scrotum
* dilated veins in the scrotum that can be felt (described as feeling like worms or spaghetti)
* discomfort in the testicle or on that particular side of the scrotum
* the testicle is smaller on the side where the dilated veins are (due to difference in blood flow)

What Do Doctors Do?

It's a good idea to get a testicular exam regularly, which is normally part of a guy's regular checkup. In addition to visually checking for any unusual lumps or bumps, the doctor generally feels the testicles and the area around them to make sure a guy's equipment is in good shape and there are no problems.

A testicular exam may be done while a guy is standing up so that the scrotum is relaxed. (Some abnormalities like a varicocele can be more easily felt in a standing position.) The doctor checks things like the size, weight, and position of the testicles, and gently rolls each testicle back and forth to feel for lumps or swelling. The doctor also feels for any signs of tenderness along the epididymis, the tube that transports sperm from the testicles.

The spermatic cord is also examined for any indication of swelling. If the doctor suspects a varicocele, he or she might confirm suspicions by using a stethoscope to hear the blood flowing backward through the faulty veins or might even use an ultrasound, which can identify malfunction of the veins and also measure blood flow.
Do Varicoceles Cause Permanent Damage?

Although there is no way to prevent a varicocele, it usually needs no special treatment. A varicocele is usually harmless and more than likely won't affect a guy's ability to father a child. Some experts believe, though, that in some cases a varicocele might damage the testicle or decrease sperm production. In those cases, a doctor will probably recommend surgery.
What If the Doctor Finds a Varicocele?

Varicoceles are generally harmless, but if there is any pain and swelling the doctor may prescribe an anti-inflammatory medication to relieve it. If the varicocele is causing discomfort or aching, wearing snug underwear (like briefs) or a jock strap for support may bring relief. If pain is persistent and support doesn't help, the doctor may recommend a varicocelectomy (a surgical procedure to remove the varicocele).

A varicocelectomy is done by a urologist (pronounced: yoo-rah-luh-jist), a doctor who specializes in urinary and genital problems. The procedure is usually done on an outpatient basis (meaning there's no need for an overnight stay in hospital). The patient usually undergoes general or local anesthesia. To fix the problem, the doctor simply ties off the affected vein to redirect the flow of blood into other normal veins.

After surgery, the doctor probably will recommend that a guy wears a scrotal support and places an ice pack on the area to bring down any swelling. There may be discomfort in the testicle for a few weeks, but after that, any aches and pains will go away and everything should be back in full working order.

Roommates

2008-04-08T22:35:00.003+05:30

Starting college can be a tumultuous experience. You have to deal with new responsibilities and growing independence, a challenging course load — and, of course, the social scene. When a roommate is thrown into the mix, it may feel like you're juggling all that stuff while living in a 6' x 6' box with a virtual stranger.

But having a roommate doesn't need to be one more thing to worry about. When students go into their living situations with realistic expectations and a willingness to compromise, things can work out just fine.
Great Expectations

For many people heading off to college, movies and books are their only reference for the whole roommate experience. So they might think a roommate will be either (a) a complete freak who makes living at the library seem attractive, or (b) a BFF who will be by their side every step of the way as they traverse the world of parties, finals, and crowded laundry rooms.

The truth is, roommates tend to fall somewhere in the middle of those two extremes.

So try to keep your roommie expectations realistic. And do your research: If your school gives you information about who your roommate (or roommates) will be, try to talk to or meet each other before move-in day. This gives you a chance to paint a picture of what living together will be like.

Talk about the practical stuff — like who's bringing what so you don't show up on move-in day with two microwaves and two refrigerators. And try to get a feel for what your roommie's goals and lifestyle are — ask what he or she did in high school and talk about what you both expect from college.
Talk Early, Talk Well

When you first meet your roommate, chances are you'll be on your best behavior. You want to get along, since this is the person who's going to be sharing your living space for the next year. But try to think ahead to potential worst-case scenarios, too.

For example, imagine it's 2 AM and you're working on a paper that's due in 8 hours. Your roommate comes in from a party and wants to continue the party in your room. At times like these, you won't be feeling particularly benevolent. That's why talking about issues that might come up ahead of time — and respecting each other's wishes when the time comes — is so important.

Talk about the things that are really important to you, and make sure your roommate understands. Then encourage him or her to do the same. For instance, does it drive you nuts when people take things without asking first? Does perfume trigger your asthma? Let your roommate know these types of things from the start.

Here are some things to talk to your roommate about so that each of has a feel for the other's likes, dislikes, and habits. Think about additional questions to ask that are important to you (a sibling or friend who knows you well may be able to help out if you're looking for ideas):

* Are you a morning or night person?
* Can you sleep if music is playing or the lights are on?
* Are you a neat freak or is the floor your laundry basket?
* How do you feel about sharing food, clothes, or school supplies?
* How do you feel about overnight guests of the same sex? Of the opposite sex? How long can they stay?

The key is to be honest, and to realize that you'll both have to compromise on some things. Let's say you usually don't go to sleep until 2 AM, but your roommate is counting sheep by 11 PM. Respect that — have a lights-out at midnight rule, and use a focused-beam desk light and headphones if you really have to study or listen to tunes.

When you have these conversations about your expectations, write down what you both decide so that it's clear later on if you need something to refer to.
The Day-to-Day

In the beginning, the urge for many roommates is to stay close. They eat their meals together, attend activity fairs together, and go to the campus parties together. Neither roommate knows that many other people, and so they stick together.

But as the semester continues, things may change. After a while, you may feel comfortable enough with each other to show the true you and drop the best-behavior façade you maintained to make yourselves get along. You might start hanging out with fellow classmates, or join a sorority or fraternity. It is perfectly normal for you and your roommate to drift apart as you both learn to stand on your own two feet.

Whatever ups and downs your relationship goes through, maintaining respect for each other is vital. Respect is especially important if your relationship with your roommate doesn't have that many ups. Stick to your roommate agreement. Respect your roommate's space and needs, and chances are your roommate will respect yours.

But even the most respectful roommates have spats. Anytime you guys can't resolve things on your own, don't hesitate to get your resident advisor involved. RAs aren't there to just bust people for breaking the rules — they'll help out with the small stuff, too.
Big Problems in a Little Room

Sometimes there are problems above and beyond your roommate eating your last pack of noodles. If your roomie starts getting into trouble and brings it back to the dorm, it can affect you negatively.

Here are issues that some college students deal with, and tips on how to get through them.

Your roommate breaks dorm rules. If a roommate does drugs or drinks alcohol in the room, you're at risk of getting in trouble, too. You don't have to make your roommate stop — you often can't. But you can encourage him or her not to do it in your room. If your roommate blows you off, it's a good idea to go to your RA.

Your roommate has unhealthy habits. Living in such proximity often means getting to know more about each other than you might want. Some people bring bad habits to school; others develop them once they're there. Students who can't handle the extra pressures of college may start smoking, develop eating disorders, injure themselves, abuse drugs, binge drink, or become depressed.

Although no one is their roommate's keeper, you do your roomies a favor by getting help if you notice signs that they're hurting themselves. You don't have to be the one to get a roommie to stop or to take him or her to the student health center. But you can tell your RA, who'll take it from there.

You and your roommate are too different. Many colleges are pretty diverse places. Your roommate may be very different in terms of religion, socioeconomic status, ethnicity, race, sexual orientation, values, or countless other things. Most people are uneasy at first when faced with new situations and people. It's completely normal to be uncomfortable with your roommate's differences — he or she probably feels the same way.

Before you freak out, though, give yourself some time to get used to things. The key is to respect each other's differences, keep an open mind, and try not to let any preconceptions prevent you from seeing your roommate for who he or she is — just another college student, trying to navigate through the world.

It's also a great opportunity to get to know someone who is different. After you graduate, when you are on the job, you can't control who you work with. If you allow yourself to learn about and be open to new types of people in college, you'll find it can prepare you for the real world.

You simply can't live together anymore. Sometimes, people are just incompatible. Depending on your school, it may be possible to change roommates. Often, you have to meet with an RA and/or a dean before you can move. And then you'll have to relive move-in day all over again in the midst of your classes, activities, and the bustle of daily life.

Think about changing roommates as a last resort, and be prepared for it to not work out. There are very few instances where it's easy to get a new roommate; short of your roommate coming at you with scissors, you will probably be encouraged to just talk things through.

Life with a roomie can be both a blessing and a curse. You'll have moments when you're glad to have someone to procrastinate with. On other days, you might wish you could lock your roommate in the closet with his or her semester's worth of ripe laundry.

The secret to having more blessings than curses is compromise, maturity, and respect. Even when you're going through tough times with a roommate, look at it as a learning experience that will help you deal with challenging coworkers, bosses, and other people later in life.

Your Secrets to Healthy Snacking

2008-04-04T00:28:00.004+05:30

Everyone knows that some foods are better snacking choices than others. What's not so easy in real life is putting all the stuff we know about healthy snacking into practice. In other words, it's tough to balance those "oops, I know I should only have a little bit of this but I just ate the whole bag" munchies with the healthy foods we know we should be eating.

We decided to ask our readers how they make healthy choices and avoid out-of-control snacking. More than 1,000 13- to 18-year-olds took our online snacking survey in October, 2005. They told us how they manage to snack in a healthy way, even when it's hard to do. Here are their tips.

Knowing What to Eat

More than two thirds of the readers who took our survey said that when they choose a snack they think about how healthy it is (or isn't). That's impressive. Awareness of what's good for you and thinking about your choices are the first steps in making healthy snacking choices.

Plenty of people are doing more than just thinking about healthy snacking choices, though - they're making them, too. More than a third of our survey-takers said the snacks they choose most often are health-conscious ones (such as whole-grain crackers, yogurt, fruits, and veggies).

But lots of the people who said they think about what they're choosing still find it's not always possible to eat the healthiest snack. That's understandable. Unfortunately, it can be all too easy to give in to a craving or to eat what's easiest to get your hands on when you're really hungry.

Some of our readers said that planning ahead and making sure they have the right stuff on hand can help them make healthy choices when their snacking willpower is low.

Sally, 16, says, "Stocking your fridge with healthy foods will help you get to or stay at a healthy weight. Pigging out on healthy foods feels a lot better than pigging out on cake or another food that is supposed to be eaten in moderation."

Rosie, 14, offers this advice: "Instead of eating unhealthy foods because it's convenient, plan ahead and prepare tasty, healthy foods."

Alena, 16, agrees. "If you have food with you and plan when you will eat, you don't get as hungry and aren't tempted to resort to convenience food from vending machines or fast food."

For many of you, managing your munchies may come down to managing your parents: "A lot of parents buy their kids bad food," says Stephanie, 13. "Ask them to get some healthy food you will enjoy just as much."

Knowing How to Eat

Some of these successful snackers make it sound easy. But it's not always a piece of cake (ha ha!) to snack well. Most of our survey-takers fessed up and revealed that the types of snacks they like most often are sweet or salty junk foods (such as cookies, ice cream, candy or chips, popcorn, and pretzels).

So how do you begin to snack smarter when there's so much temptation out there?

Many readers talk about giving in - but in moderation. Karni, 14, says, "It's okay to eat unhealthy snacks once in a while, but make sure you balance and eat healthy snacks too."

Lots of people agree with Karni that it's important to treat yourself to the fun stuff - as long as you don't overdo it. And they're right. Thinking of foods as "bad" or "off limits" can even lead to eating problems. Everyone deserves to indulge occasionally.

Angelica, 16, says, "Eat healthy. But from time to time, give yourself something less healthy that you really like. If you deny yourself everything that doesn't meet a healthy standard, you won't be happy, and one day you're going to come home and pig out."

George, 13, offers this idea: "Eat healthy Monday to Friday, then on the weekends you can eat treats."

Lindsay, 14, offers a work-for-your-snacks approach. "Only take one at a time, that way you have to walk over to get another one every time."

Tia, 13, thinks about how her food choices relate to her fitness and performance. "I don't eat that much junk food because I play sports. Junk food just makes me hungry and gain more weight."

When it comes to smart snacking, thinking about how much you're eating as well as what you're eating is wise. More than half of the people in our survey (57%) said they think about the amount they're eating when they snack.

Many of you also know that people tend to eat less if they really focus on what they're eating. As Hannah, 13, says, "Slow down! Enjoy the food that you are consuming!"

Good advice! So appreciate every bite. Focus on taste, texture, and temperature. Notice how spicy a food is. Or how fruity it tastes. That way you'll really enjoy how smooth (or crunchy), how tangy (or naturally sweet), or how refreshingly cold (or soothingly warm) the food you're eating is. And when you slow down you'll also notice when you start to feel full.

Bryan, 14, advises, "Before you eat, ask yourself, 'Am I really hungry?' Don't eat directly out of the bag/box. Pour some of your snack into a bowl (or put it on a plate) and put the bag/box away. Eat the snack out of the bowl instead of out of the bag. This will help limit the amount you eat."

Knowing Why You Eat

Like lots of readers, Bryan recognizes that people eat for reasons other than hunger. Knowing why you're snacking - because you're bored, for example, or because you've skipped a meal and let yourself get way too hungry - can help to rein in overeating.

Is It Hunger - or Something Else?

About half of the people who took our survey told us they usually snack because they're hungry, which is great. But the other half said they snack for emotional reasons, like boredom, stress, or anger (42%), or because they're hanging out with snackaholic friends (4%).

Kara, 13, says she eats because "I'm bored and everyone else is eating."

Most of you realize that eating for emotional reasons isn't a great idea. "Snacking because of boredom is a good way to add some bad pounds, so be careful what you eat, when you eat, and why you eat it," says Naomi, 13.

Krystin, 13, says, "Don't eat out of boredom or stress. I eat because of stress sometimes and I am fat for my age."

Claire, 13, says, "The most important thing to do is not just eat out of boredom. If you are bored, go outside and do something!"

Getting variety in your diet is one way to avoid overeating. As Isadora, 14, says, "Be creative, it keeps you from being bored."

Becky, 15, offers this advice: "Learn to think of food as fuel, not comfort."

Are You Too Hungry?

Just about all of our survey takers said they snack after school - either when they get home (77%) or before their after-school activities like practice, games, or lessons (22%).

After-school snacks are a good idea, especially if you had an early lunch or dinner is hours away. If you choose right, snacks can help you focus on your homework - not your grumbling tummy. But if you come home from school so ravenous that you reach for the first thing in sight, that can be a problem.

People who skip meals or wait until they're too hungry often eat more than they actually need to satisfy their hunger. And this can lead to weight gain. Healthy snacking between meals can come in handy as a way to manage hunger before it gets totally out of control.

Tia says she snacks when she's "not that hungry but hungry enough to eat something little."

Austin, 14, says, "Eat smaller meals throughout the day, then you don't binge eat all at once."

What's the best way to manage hunger? Having three meals a day and a snack (if needed) at regular set times, such as after school.

Are You Multitasking?

Blair, 14, says that snacking "gives me something to do with homework." Unfortunately, eating at the same time as doing something else is a bad idea. As with any kind of multitasking (doing more than one thing at a time), you're not really focused on your food. And that can lead people to eat way more than they intended.

Emily, 16, says, "Do NOT eat in front of the TV. And try to limit your overall TV watching."

"Television usually makes kids hungry," says Krystal, 13.

What about when you're hanging out with friends? Heather, 14, says, "If I do snack when I'm out with friends, I try to follow the two limit rule, like only taking two bites, or taking only two cookies, so that I'm not eating when I'm not hungry."

Your Choice? An Apple a Day!

So what are our survey takers' healthy faves? When it's time to pick something healthy to snack on, the apple came out a hands-down favorite. Even those who don't see themselves as healthy snackers can deal with apples - like Wesley, 13, who admits, "I don't eat too many healthy snacks (blush!). But when I do select something healthy I usually pick an apple or a yogurt."

Marshelle, 13, wrote that her favorite snack is "apples with a little bit of peanut butter on them."

This snack turns out to be a favorite for many of you. And people who choose apples with peanut butter get a round of applause from nutrition experts. Not only do these two foods offer some great nutritional benefits, but combining proteins (like peanut butter) with carbohydrates (like fruit) offers more staying power. That's because protein can keep you energized long after the carbs are used up.

Shaaziya, 14, chooses "fruit, yogurt, and cereal," which is another great way to balance protein and carbs.

Rafael, 13, says, "I usually choose a banana or a green apple. Sometimes I eat an orange. I'm not into vegetables that much."

Many of you do like vegetables, though. Cut-up vegetables like carrots, celery, broccoli, and cauliflower were a popular snack when drizzled with low-fat dressing or paired with low-fat dip. Vegetables even satisfy Matthew, 15, who admits that for him, "Eating vegetables is not fun. Sometimes they can be gross. However, selecting a favorite topping and dip really puts flavor into the vegetable and satisfies hunger."

Snacking on fruits and vegetables is a great way to make sure you get the five servings a day that you're supposed to.

Many of the people who took our survey said they enjoyed smoothies, cereal, granola bars, protein bars, and nuts. These foods can all be healthy choices. But if you're snacking on them, be careful. Foods like cereal, granola bars, or energy bars can be loaded with fat or sugar. Check the label for information to see how much you can realistically eat. And if you're making your own smoothies, choose low-fat milk and hold the sugar - if you add fruit, it'll be naturally sweet.

Enjoy It!

Perhaps these snacking ideas give you some inspiration on new things to try. Go ahead and experiment. You may discover new likes - along with some definite dislikes. Courtney, 13, tried a little extreme experimentation and sent us this advice: "Never eat pickles and milk. Yuck!"

Jared, 16, sums it all up nicely. "If you want to stay healthy, just stay smart! Know what to eat and when you should eat - for example, what nutrients you need each day. This is a lifelong process. Start learning."

Studying Abroad

2008-03-13T00:35:00.001+05:30

Have you always dreamed of traveling to cool places, meeting lots of different people, and maybe picking up a language or two? No matter what country you live in, you can fly over the world's highest waterfalls in Venezuela, learn world trade in Japan, study art in France, or take dancing lessons in Ghana.

How? Join a study abroad program, where high school and college students live with a host family in a foreign country. Semester, summer, and year-long programs allow you to attend school, take intensive language courses, or perform community service in another country. Read on to learn more about study abroad programs.

Why Study Abroad?

Besides the excitement of travel, one reason to study abroad is that you will experience new customs, holidays, foods, art, music, and politics firsthand.

"Obviously, I learned the language and am now fluent, but perhaps more important was how much I learned about cultures, people, and myself. I learned this from the viewpoint of an active member of the community and my [host] family, not from the tourist's point of view," says Andrew, who studied in Poitiers, France.

Another reason for studying abroad is that you'll gain self-confidence. Christina studied in Caracas, Venezuela, a city of 10 million people and a huge change from her hometown of 35,000! Christina says she learned how to better stand up for herself and her beliefs and to express herself in another language. What could make you more confident than that?

Living away from home can also help you adjust in the transition to college and adulthood. Matthew says he returned from studying in Australia with confidence, social savvy, and a genuine interest in international affairs that really set him apart from his peers. "After having gone abroad in high school, I found the transition to college to be a breeze — moving 560 miles from home didn't seem particularly daunting after having lived thousands of miles away."

And speaking of college, improving your language skills might help you get into choice colleges and even land future jobs. Colleges and employers know that studying abroad provides leadership skills in a world that is increasingly globally interconnected.

Most of all, it's fun! You're not likely to suffer from sophomore slump or general boredom while you're studying in a different learning environment.

Are You a Good Candidate?

Although many programs have academic requirements, you usually don't have to have the highest grades or marks to be eligible. And most programs do not have language requirements.

Who you are is as important as your academic record. Study abroad programs look for students who are independent, self-assured, enjoy new experiences and different types of people, and can handle challenges. When you study in a foreign country, you'll be faced with new circumstances, environments, and predicaments.

Ask yourself:

Am I willing to try new things — everything from foods to social situations?
Am I comfortable making my own decisions, such as what time to leave for school, which courses to take, and how to deal with conflict and change, without family or friends around to help?
Do I like to take risks?
How have I handled complex and new situations in the past?
Will I be able to fulfill my academic requirements for my school at home and for any future plans? Make sure you won't miss a test or other requirement.
Will my school at home accept credits from the programs I am considering?

If you really hate change and don't like the idea of figuring things out all on your own, then studying abroad may not be for you. It's important to really think about your comfort zone and to be honest with yourself — you could end up miserable far away from home if you aren't! Of course, if you want to change those things about yourself and don't mind tackling them head-on, then studying abroad may be an ideal way to take the plunge.

Don't let a little anxiety stop you from considering the possibility of a summer, semester, or year abroad, though. Matthew says he will never forget sitting in the airport about to board a plane bound for Melbourne. "I felt overwhelmed, terrified, and thrilled at the same time," he says. "In the end, though, the rewards of living overseas far outweigh the initial uncertainties."

Applying to a Program

Specific application procedures vary from program to program. In most cases, program personnel design applications and interviews to find out if you're a good fit for the program and a host family, if you'll be staying with one. You might need to answer questions on past obstacles you've encountered and what you've learned from these experiences or write an introductory letter to your potential host family.

You will need to provide personal and school references, health information, and practices (for example, if you have allergies or are a vegetarian). Your parents also may need to tell the program personnel how they feel about your studying abroad. You'll also have to go through interviews with schools or sponsoring organizations.

Pitching the Idea to Your Parents

Are you convinced that a year abroad is for you, but you're worried that your parents will never go for it? Use some of the points of view that sold you on the idea to help them understand why you want to study overseas. Point out that studying abroad is a chance of a lifetime and that it offers great academic opportunities — including learning a second language.

You might also sell them on the idea that students in study abroad programs gain experiences by being in a new culture, broaden their horizons, and increase their maturity and self-confidence levels. Study abroad students have an educational edge when entering college or starting careers — where language skills, cross-cultural experiences, and global outlooks are becoming essential.

If your parents are worried that you'll miss a year of school, won't get credit later, or will be stuck in a foreign country without help or supervision, look into the details of what arrangements the program has regarding these situations. Many study abroad programs are well established — the American Field Service (AFS) student exchange program has been been around for more than 50 years.

Study abroad students are well supervised. Programs usually have offices in host countries, many with 24-hour hotlines. Host families are chosen carefully to meet specific students' needs.

Finding a Program

Hundreds of programs are available through organizations like AFS, Youth for Understanding (YFU), American Institute for Foreign Study (AIFS), and the Rotary Club. These organizations and lots more are online — so try a Web search. You can call or write for catalogs.

Other sources of information are school counselors, religious organizations, teachers, librarians, family, and friends. Ask them for recommendations.

But check out programs early — applications can be due 4 to 9 months in advance. Age requirements vary, although students are usually in the 15- to 22-year age range. Program costs can vary, too. But don't let cost scare you away. Many programs have substantial scholarships available, but make sure you apply early. Some programs help students raise money from schools and local organizations.

Staying Healthy Abroad

Depending on where you are going there are a number of suggested immunizations. You and your doctor or a travel medicine specialist should decide which vaccinations are appropriate for you. Make sure to get this information early (several weeks or even months before traveling, if possible) to give yourself enough time to get the vaccines you need.

Travel health insurance is also available in case you become ill or get hurt while you are away. Most plans include a 24-hour hotline for assistance with doctors, dentists, and other health concerns.

Drink bottled water and avoid raw foods. You may want to pack products like antiseptic ointment, over-the-counter pain medication, contact lens solution, and adhesive bandages. Don't forget prescription drugs or items like inhalers if you have asthma. And it's a good idea to see your dentist before departure.

In addition to preparing physically, don't neglect your emotional health. Consider journal writing to help process your experience. And prepare for culture shock when you return — you've grown and so have friends and family. You'll also miss your host family and friends.

Prepare yourself for these feelings by getting support from family, friends, a counselor, or another student who has spent time abroad.

Returning the Favor

If you've studied abroad and want to be a host yourself, or if you've decided you don't want to travel but would like the chance to learn about another culture, your family may be a candidate to host a student. Families fill out applications and interview with organization representatives, reviewing profiles (or videos) of students who might be a good fit.

Whether you host a student or study abroad yourself, you're sure to see the world in a new way.

Understanding Dyslexia

2008-03-11T15:38:00.004+05:30

Sarah hates reading aloud in class. She's never been a good reader, and even when she recognizes the words on the page, she seems to have trouble saying them correctly. School's never been her favorite place anyway because her teachers always complain about her writing and her spelling. She often gets discouraged, thinking that she's not as smart as other students.

Fortunately, Sarah has discovered she has talents that others don't. She's great at dreaming up costume and scenery ideas in drama club, and she's one of the best artists in her school. Sometimes she wonders how she can do so well in some areas of her life and so poorly in others.

What Sarah, her parents, and her teachers don't realize is that Sarah has dyslexia.

What Is Dyslexia?

Dyslexia (pronounced: dis-lek-see-ah) is a type of learning disability. A person with a learning disability has trouble processing words or numbers. There are several kinds of learning disabilities; dyslexia is the term used when people have difficulty learning to read, even though they are smart enough and are motivated to learn. The word dyslexia comes from two Greek words: dys, which means abnormal or impaired, and lexis, which refers to language or words.

Dyslexia is not a disease. It's a condition that you are born with, and it often runs in families. People with dyslexia are not stupid or lazy. Most have average or above-average intelligence, and they work very hard to overcome their learning problems.

What Causes Dyslexia?

Research has shown that dyslexia happens because of the way the brain processes information. Pictures of the brain, taken with modern imaging tools, have shown that when people with dyslexia read, they use different parts of the brain than people without dyslexia. These pictures also show that the brains of people with dyslexia don't work efficiently during reading. So that's why reading seems like such slow, hard work.

Most people think that dyslexia causes people to reverse letters and numbers and see words backwards. But reversals occur as a normal part of development, and are not seen only in people with dyslexia. The main problem in dyslexia is trouble recognizing phonemes (pronounced: fo-neems), which are the basic sounds of speech (the "b" sound in "bat" is a phoneme, for example). Therefore, it's a struggle to make the connection between the sound and the letter symbol for that sound, and to blend sounds into words.

This makes it hard to recognize short, familiar words or to sound out longer words. It takes a lot of time for a person with dyslexia to sound out a word. The meaning of the word is often lost, and reading comprehension is poor. It is not surprising that people with dyslexia have trouble spelling. They may also have trouble expressing themselves in writing and even speaking. Dyslexia is a language processing disorder, so it can affect all forms of language, either spoken or written.

Some people have milder forms of dyslexia, so they may have less trouble in these other areas of spoken and written language. Some people work around their dyslexia, but it takes a lot of effort and extra work. Dyslexia isn't something that goes away on its own or that a person outgrows. Fortunately, with proper help, most people with dyslexia learn to read. They often find different ways to learn and use those strategies all their lives.

What's It Like to Have Dyslexia?

If you have dyslexia, you might have trouble reading even simple words you've seen many times. You probably will read slowly and feel that you have to work extra-hard when reading. You might mix up the letters in a word, for example, reading the word "now" as "won" or "left" as "felt." Words may blend together and spaces are lost. Phrases might appear like this:

You might have trouble remembering what you've read. You may remember more easily when the same information is read to you or heard on tape. Word problems in math may be especially hard, even if you've mastered the basics of arithmetic. If you're doing a presentation in front of the class, you might have trouble finding the right words or names for various objects. Spelling and writing usually are very hard for people with dyslexia.

How Is Dyslexia Diagnosed?

People with dyslexia frequently find ways to work around their disability, so no one will know they're having trouble. This may save some embarrassment, but getting help could make school and reading easier. Most people are diagnosed as children, but it's not unusual for people to be diagnosed as teens or even adults.

A teen's parents or teachers might suspect dyslexia if they notice these problems:

poor reading skills, despite having normal intelligence
poor spelling and writing skills
difficulty finishing assignments and tests within time limits
difficulty remembering the right names for things
difficulty memorizing written lists and phone numbers
difficulty with directions (telling right from left or up from down) or reading maps

If someone has one of these problems it doesn't mean he or she has dyslexia, but someone who shows several of these signs should be tested for the condition.

A physical exam should be done to rule out any medical problems, including hearing and vision tests. Then a school psychologist or learning specialist should give several standardized tests to measure language, reading, spelling, and writing abilities. Sometimes a test of thinking ability (IQ test) is given. Some people with dyslexia have trouble in other school skills, like handwriting and math, or they may have trouble paying attention or remembering things. If this is the case, more testing will be done.

Dealing With Dyslexia

Although dealing with dyslexia can be tough, help is available. Under federal law, someone diagnosed with a learning disability like dyslexia is entitled to extra help from the public school system. A child or teen with dyslexia usually needs to work with a specially trained teacher, tutor, or reading specialist to learn how to read and spell better. The best type of help teaches awareness of speech sounds in words and letter-sound correspondences (called phonics). The teacher or tutor should use special learning and practice activities for dyslexia.

A student with dyslexia may get more time to complete assignments or tests, permission to tape class lectures, or copies of lecture notes. Using a computer with spelling checkers can be helpful for written assignments. For older students in challenging classes, services are available that provide any book on tape, even textbooks. Computer software is also available that "reads" printed material aloud. Ask your parent, teacher, or learning disability services coordinator how to get these services if you need them.

Treatment with eye exercises or glasses with tinted lenses will not help a person with dyslexia. It's not an eye problem, it's a language processing problem, so teaching language processing skills is the most important part of treatment.

Emotional support for people with dyslexia is very important. They often get frustrated because no matter how hard they try, they can't seem to keep up with other students. They often feel that they are stupid or worthless, and may cover up their difficulties by acting up in class or by becoming the class clown. They may try to get other students to do their work for them. They may pretend that they don't care about their grades or that they think school is dumb.

Family and friends can help people with dyslexia by understanding that they aren't stupid or lazy, and that they are trying as hard as they can. It's important to recognize and appreciate each person's strengths, whether they're in sports, drama, art, creative problem solving, or something else.

People with dyslexia shouldn't feel limited in their academic or career choices. Most colleges make special accommodations for students with dyslexia, offering them trained tutors, learning aids, computer software, reading assignments on tape, and special arrangements for exams. People with dyslexia can become doctors, politicians, corporate executives, actors, artists, teachers, or whatever else they choose.

Life After High School

2008-03-10T12:16:00.003+05:30

"So, what are you doing after graduation?" Many juniors and seniors get bored answering that question over and over. Whether your plans include college, heading straight for the workforce, or taking a year off, here are some practical tips to prepare yourself for the journey.

Going to College

Some people know from an early age exactly what they want to be and how they plan to get there. Rachel's dad is a doctor and his love for his chosen career inspired her to follow in his footsteps. Rachel, who is about to start medical school, said she chose her undergraduate program with the idea of medical school in mind.

Not all of us are so sure of our plans, though, and that's OK too. Many people start off in a liberal arts program in college and then decide on a major after a year or two. (School counselors say that 75% of students change their majors after they enter college.) School is also not just about careers and getting a high-paying job after graduation — it's a place for learning about yourself and the world.

Selecting a School

If college is in your future, you need to plan. Which schools appeal to you? How are you going to pay for your education?

How do you decide on a school when there are thousands to pick from? Start by asking yourself questions about your preferences:

What are my strengths?
Am I interested in liberal arts or science or business?
What kind of learning environment is best for me?
Would I be more comfortable in a small school or would I feel confined?
Do I want to stay close to home or live far away?
Would I prefer to be in a city environment or a small college town?
Should I go to a school where athletics are big or where fraternities or sororities rule?
Do I like being with people who are mostly like me or do I want to meet a diverse group?

Ask friends and older siblings who are in college about their schools and about other schools they're familiar with. Talk to your school counselor or one of your teachers and go to college fairs when they visit your town.

Once you've narrowed down your choices, ask the schools to send you literature. Visit their websites. When you've whittled your list down to a manageable number, make arrangements to visit. Try to do this when school is in session so you can get a good idea of what life is really like on campus.

And remember: You're not the only one making a decision. Schools are picking from a large pool of applicants. They want to know how well-rounded you are and what makes you stand out from everyone else. They will look at your grade point average, standardized test scores, class rank, personal essay, and your extracurricular activities — so it's important to dedicate time and effort to all these things.

Admissions Options

Most schools offer a range of admissions options. Investigate which of these your favorite schools offer:

Regular admissions means that schools mail their decisions in April.
Rolling admissions means that a school processes applications as they come in; you can apply at any time, but it's best to be early because spots fill up.
The early-decision option is for students who are really sure about the school they want to attend, and who want to know earlier than April if they have been admitted. There's a drawback to applying under an early-decision option, though: You are promising that school that you'll attend if you're admitted.
Some schools offer an early-action option, which means that students can be admitted early but don't have to attend.

Money, Money, Money

Don't cross a school off your list just because the tuition is steep. Ask your school counselor about possible community scholarships. Ask the school's financial-aid office about scholarships, grants, work-study programs, and loans. See if your parents' employers offer scholarships. And check out organizations within your community. An amazing number of college funding sources are out there for students with specific career goals in mind. Your high school guidance counselor should be a good resource for finding these.

To apply for federal aid in the United States, you have to fill out the Free Application for Federal Student Aid (FAFSA) form, although some schools use their own forms. Check with your school counselor to be sure you've covered all the bases when it comes to financial aid.

Getting a Job

Maybe you've decided that college isn't for you — right now, anyway. If you want to join the workforce, opportunities are out there for people who don't have degrees. One path that some grads take is joining the military or a service corps. Some retail or hospitality industry organizations offer training programs to high school grads. Check out the possibilities in computing, bookkeeping and payroll, or sales.

Talk to your school counselor or a favorite teacher about the job market in your area. Make sure your parents' friends know you're looking. Scour the classified ads in the newspaper and do some Internet research. Most large companies list their job openings on their websites.

Don't overlook trade opportunities. Matt studied industrial engineering in college. Halfway through the first year, he decided school just wasn't working out, although he stayed for the full year. So he transferred into an apprenticeship program to become an electrician. "Sometimes you feel that society says you have to go to college, especially if you're a good student, and I went through that battle in my head," says Matt. "But I knew I had to figure out what was right for me. And now that I have, I don't regret my choice at all."

Taking Time Off

For some people, the prospect of starting college, especially going away to school, is scary. It's probably the first time that you'll be totally responsible for your own schedule. What if you intend to go to college but just don't feel ready to start yet — for whatever reason — and you don't want to take on a full-time job after graduation? You might want to take a year off to pause and regroup. This practice is common in some countries, like the United Kingdom, where it's called a "gap year."

Taking time off doesn't mean you should ignore the idea of applying to college. In fact, you may want to consider making your college plans before you become involved in other things, especially if you'll be traveling. Apply to schools and make your choice, then ask for a deferred admission. Rachel took a year off and worked in New York City between college and medical school. She says that she had to be extremely well organized about planning for med school so she didn't miss any of her deadlines. "Not only did I have to apply to schools and make plans to take my MCAT exams, I also had to make all my living arrangements and other plans for my year off!"

Even if you decide not to apply to college, it can be a great idea to take a year to do something you may not have an opportunity to do again. Lots of volunteer organizations would welcome your time and energy and would provide you with a wonderful learning experience.

If you take a year off you'll learn some great life skills — like living on a tight budget! Plan how you'll pay your way while you're traveling or doing volunteer work. Can you live at home or with friends? Get a part-time job?

Talking to Your Parents

What if your post-graduation plans differ from what your parents have in mind? Talk openly with your parents about your plans — both for the short term (like what you want to do next year) and the long term (what you think you'd like to do in life). If your parents want you to go to college but you don't feel you're ready or that college is right for you, explain why.

"My parents were a little concerned that I wouldn't follow through on my plans for medical school if I took a year off," says Rachel. "But I explained how I was worried I'd burn out if I spent all that time in school — I just felt I needed a break to do something different. I think that when they saw all the planning I put into my medical school applications, they were reassured!"

Getting Advice

Even if your parents are cool, they probably don't know everything. For school and career guidance, visit your school counselor and talk with adult friends (for example, godparents or friends of the family). Make an effort to talk to people in the fields that interest you. If you think you want to be an accountant, call some accountants and ask them about their work. Most people are flattered to get calls like this, and they'll usually take the time to talk to a student.

Whatever you choose to do now does not have to be what you do forever. You can always go back to school or change a career path — lots of people do.

Tampons, Pads, and Other Period Supplies

2008-03-10T00:04:00.003+05:30

Once you get your period, you'll need to use something to soak up the menstrual blood. There are lots of choices out there, and it may take some experimenting before you find the product that works best for you.

Here's an overview of what's available.

Pads

Super, slender, overnight, with or without wings, deodorant, maxi, mini . . . pads may seem a bit confusing at first because there are so many different kinds. But the good news is that with all these choices, there's bound to be one that works for you.

Pads are rectangles of absorbent material that attach to the insides of a girl's underwear. They're sometimes also called sanitary pads or sanitary napkins. Some pads have extra material on the sides (called "wings") that fold over the edges of your underwear to better hold the pad in place and prevent leakage.

Some girls have periods with heavier bleeding, and others have lighter periods with less bleeding. Pads come in several different thicknesses and absorbencies for heavier or lighter menstrual periods or for day or nighttime use. That way, girls who have a lighter flow don't need to feel like they're wearing a pad that's bigger than they need — and girls with a heavy flow don't need to worry that they'll leak through their pad.

Some pads come with a deodorant or deodorizing substance in them, although these can cause irritation in the genital area for some girls.

Most pads that you buy in stores have a sticky strip along the bottom. You peel off the strip that covers the adhesive, press the pad into the crotch of your underwear (wrapping the wings around and sticking them under the crotch if the pad you're using has wings). This type of pad is disposable. Once you've removed the pad, wrap it in toilet paper and put it in the trash can (or if you're at school or out somewhere, in the special disposal box that's found in most stalls). Don't try to flush a pad down the toilet — even the lightest kind of pad may back up the toilet and make a huge (embarrassing!) mess.

It's also possible to buy reusable pads that can be washed after each wearing — these are usually available in natural health stores or online. These kinds of pads clip onto a girl's underwear (or have a special holder that clips on). Some women choose to use these pads because they think they are better for the environment or because they save money. It's all a matter of personal preference.

No matter what kind of pad you choose, it's best to change pads every 3 or 4 hours, even when your flow isn't very heavy. Regular changing prevents buildup of bacteria and eliminates odor. Naturally, if your period is heavy, you should change pads more often because they may get saturated more quickly.

Tampons

Unlike a pad, which catches menstrual blood after it leaves the body, a tampon absorbs blood from inside the vagina. A tampon is also made of absorbent material, but it's compressed into a tiny tubular shape. Like pads, tampons come in different sizes and absorbencies for heavier and lighter periods (words like "super" or "ultra" on the packaging usually mean that a tampon is designed for girls whose flow is heavier).

Tampons can also come with or without deodorant. Again, using these is a matter of personal preference. There's no real need for deodorant in a tampon, since regular changing usually gets rid of any odor. And girls should be aware that, for some people, the deodorant in tampons can irritate the vagina.

It's easy to use a tampon, but you do need to learn how. After washing your hands, follow the directions that come with the tampons carefully and be sure to relax. Some tampons come with an applicator — a plastic or cardboard tube that guides the tampon into the vagina. Other tampons are inserted with the fingers. Some girls find that using an applicator-style tampon (especially one with a rounded top) and a slender-sized tampon makes it easier at first. It also helps to first try a tampon on a heavier flow day, so that the tampon slips in easier.

Many girls worry about whether a tampon can get lost inside them. Luckily that can't happen because the opening of the cervix (located at the top of the vagina) is just too tiny for a tampon to get through. Tampons usually have a string attached to one end that stays outside a girl's body and can be used to remove the tampon at any time.

A tampon needs to be changed every 4 to 6 hours or when it's saturated with blood. Because you can't see a tampon as you can with a pad, you'll need to remember when it's time to change or you may get spotting or leakage on your underwear or clothing. Pull gently on the string that is attached to the end of the tampon until the tampon comes out, wrap it in toilet paper, and throw it in the trash. Don't flush a tampon down the toilet — even when the box says a tampon is flushable, some tampons can still cause problems in some plumbing systems.

If it's time to change your tampon and you can't find the string, don't worry! A tampon can't get lost inside you. You'll need to reach in with your fingers to find the string. It may take a minute to do because the string might be a bit hard to grab.

Menstrual Cups

Like a tampon, a menstrual cup is inserted into the vagina. Instead of absorbing menstrual blood, though, the cup catches the blood before it flows out of the vagina. Menstrual cups are made of flexible materials, like rubber or silicone. As with tampons, you can't see when the cup is full, so it will need to be emptied (or, in the case of disposable cups, thrown away) several times a day. Instructions that come with the cup explain how to do this.

Menstrual cups are not as commonly used as tampons, so they may be harder to find. Although some menstrual cups look like a diaphragm, they are not a method of contraception and will not offer any protection against pregnancy or STDs.

Avoiding Problems

One thing to remember about tampons: It's very important that you change them every few hours and that you wear the absorbency type that is right for you. Never put a tampon in and leave it in all day or all night, thinking that you won't need to change it because your period is so light. Doing this puts girls at risk for a rare but very dangerous — and sometimes life-threatening — disease called toxic shock syndrome (TSS).

TSS results from a bacterial infection that may occur when using super-absorbent tampons, especially if they are left in longer than is recommended.

Symptoms of TSS include high fever, vomiting or diarrhea, severe muscle aches, a feeling of extreme weakness or dizziness, and a rash that looks like a sunburn. If you ever have these symptoms while wearing a tampon, remove it and tell a parent, school nurse, or other adult immediately. Have someone take you to the nearest emergency department as soon as possible. The body can go into shock with TSS if someone waits too long to seek medical treatment.

Remember, though, that TSS is very rare and most women never become ill from using tampons, especially if they follow the guidelines for changing them regularly.

Tampon or Pad?

When deciding what type of protection to use, it's really up to you. Some girls like tampons because they're easy to store in a purse or pocket. Tampons and cups are also helpful for girls who participate in sports like swimming, since you can't wear a pad in the water.

Some girls prefer pads because they're easy to use and it's easier to remember when to change them since you can see them getting soaked with blood.

Many girls switch back and forth: Sometimes they use tampons and sometimes they use pads, depending on the situation, where they're going to be, and their menstrual flow. Some girls use pads at night and tampons during the day. And some girls with heavy periods use tampons together with pads or pantiliners for added protection against leakage.

If you have any concerns or questions about your period, talk to your doctor.

Polycystic Ovary Syndrome

2008-03-07T01:06:00.002+05:30

Cecily never really worried that her periods weren't regular because, like many girls, she assumed her monthly cycle would take time to settle down. But then Cecily's periods stopped for several months, so she went to see her doctor.

The doctor noticed that Cecily's acne had worsened and that she had gained a lot of weight since her last appointment. She said she wanted to check Cecily for a condition called polycystic ovary sydrome (PCOS).

What Is Polycystic Ovary Syndrome?

Polycystic (pronounced: pah-lee-sis-tik) ovary syndrome is a common health problem that affects teenage girls and young women. Although no one really knows what causes PCOS, it seems to be related to an imbalance in a girl's hormones.

Both girls and guys produce sex hormones, but in different amounts. In girls, the ovaries produce the hormones estrogen and progesterone, and also androgens. These hormones regulate a girl's menstrual cycle and ovulation. Even though androgens are sometimes referred to as "male hormones," every female produces them.

In girls with PCOS, the ovaries produce higher than normal amounts of androgens, and this can interfere with egg development and release. Some of the eggs develop into cysts, which are little sacs filled with liquid. Instead of being released during ovulation, as an egg is during a normal menstrual cycle, the cysts build up in the ovaries and may become enlarged. Because girls with PCOS are not ovulating or releasing an egg each month, it's common for them to have irregular or missed periods.

Although PCOS (which used to be called Stein-Leventhal syndrome) was first recognized in the 1930s, doctors can't say for sure what causes it. Research has suggested that PCOS may be related to increased insulin production in the body. Women with PCOS may produce too much insulin, which signals their ovaries to release extra male hormones. PCOS seems to run in families, too, so if someone on your mom's or dad's side of the family has it, you might be more likely to develop it.

If PCOS is not treated properly, it can put a girl at risk for lots of problems. Girls with PCOS are more likely to have infertility, excessive hair growth, acne, obesity, diabetes, heart disease, high blood pressure, abnormal bleeding from the uterus, and cancer.

The good news is that, although there's no cure for PCOS, it can be treated. The most important step is diagnosing the condition, because getting treatment for PCOS reduces a girl's chances of having serious side effects.

What Are the Signs and Symptoms?

A key sign of PCOS is irregular or missed periods because the effects of the condition on the ovaries can make a girl stop ovulating. However, because it can take up to 2 years after her first period for a girl's menstrual cycle to become regular, missed periods may not be a reliable sign of PCOS in teen girls. Imbalanced hormone levels can cause changes in a girl's entire body, not just her ovaries.

So doctors also look for these other signs that might indicate PCOS:

very heavy periods or periods that come more than once a month
weight gain, obesity, or difficulty maintaining a normal weight, especially when the extra weight is concentrated around the waist
a condition called hirsutism (pronounced: her-suh-tiz-um), where a girl grows extra hair on her face, chest, abdomen, nipple area, or back (a little of this is normal for most girls, though)
thinning hair on the head (doctors call this alopecia)
acne and clogged pores
darkened, thickened skin around the neck, armpits, or breasts (this is called acanthosis nigricans)
high blood pressure, high cholesterol, or diabetes mellitus (high levels of sugar in your blood)

Girls who show certain signs of puberty early — such as girls who develop underarm or pubic hair before the age of 8 — may be at greater risk of having PCOS later on.

How Is Polycystic Ovary Syndrome Diagnosed?

If you've taken your concerns about your body to your doctor, you're on the right track. Your doctor may refer you to a gynecologist or an endocrinologist for a diagnosis.

The gynecologist or endocrinologist will ask you about any concerns and symptoms you have, your past health, your family's health, any medications you're taking, any allergies you may have, and other issues. He or she will also ask you lots of questions specifically about your period and its regularity. This is called the medical history.

In addition to your medical history, your doctor will do a physical examination, which includes checking your weight, and checking especially for physical signs such as acne, hair growth, and darkened skin. If you are sexually active, the doctor may perform a gynecologic examination to rule out other possible causes of your symptoms, but this is not always necessary for diagnosis.

A doctor may also perform blood tests to diagnose PCOS or other conditions, such as thyroid or other ovarian or gland problems. Blood tests allow doctors to measure androgen, insulin, and other hormone levels. The results of these tests can help doctors to determine the type of treatment a girl will receive. Your doctor may also order another test, called an ultrasound, to look at your ovaries and to determine if you have cysts or other abnormalities of the ovaries. Because cysts are not always visible, this test is not always used.

Early diagnosis and treatment for PCOS are important because the condition can put girls at risk for long-term problems. Getting treated for PCOS is a good idea if you want to have a baby someday — PCOS often causes infertility if it's not treated. But when PCOS is treated properly, many women with the condition have healthy babies.

Also, many girls with PCOS can get pregnant. If you are sexually active and do not want to become pregnant, be sure to use condoms every time you have sex even if you have PCOS. This is important even if you are not being treated for PCOS.

How Is It Treated?

Although there's no cure for PCOS, there are several ways that the condition can be treated and managed.

If a girl is overweight or obese, a doctor will recommend that she lose weight. Weight loss can be very effective in lessening many of the health conditions associated with PCOS, such as high blood pressure and diabetes. Sometimes weight loss alone can restore hormone levels to normal, causing many of the symptoms to disappear or become less severe. Your doctor or a registered dietitian can look at your food intake and your exercise and activity to tailor a weight-loss program for you. Exercise is a great way to help combat the weight gain that often accompanies PCOS as well as a way to reduce bloating, another symptom girls with PCOS sometimes experience.

Sometimes doctors prescribe medications to treat PCOS. A doctor might first have a girl try birth control pills or another hormone pill called progesterone to help reduce the androgen levels in her body and regulate her menstrual cycle. These medicines may help control acne and excessive hair growth in some girls, but they don't work for everyone.

Other medications used to treat PCOS include antiandrogens, which counter the effects of excess androgens on a girl's body. Antiandrogens can help clear up skin and hair growth problems in girls with PCOS. Another medication, metformin, which is used to treat diabetes, can lower insulin levels. In some girls with PCOS, it can help control ovulation and androgen levels. This can make a girl's menstrual cycles more regular. Some girls and women treated with metformin have also experienced weight loss and lowering of high blood pressure.

Coping With Polycystic Ovary Syndrome

Having PCOS can be hard on a girl's self-esteem because some of the symptoms, such as skin and hair problems and weight gain, are so noticeable. Fortunately, there are things you can do to reduce the physical symptoms — and take care of the emotional side of living with PCOS.

Although the medications used to treat PCOS will slow down or stop excessive hair growth for many girls, there are lots of different types of products available to help a girl get rid of hair where she doesn't want it. Depilatory creams can gently remove facial hair on the upper lip or chin. Be sure to follow the instructions carefully so you don't develop a rash or allergic reaction.

Tweezing and waxing are other things you can do at home to manage hair growth. A girl can also visit a dermatologist (a doctor who specializes in skin problems) or qualified hair removal specialist for electrolysis and laser surgery treatments. These procedures offer longer term removal of unwanted hair, but they are more expensive.

If you have severe acne as a symptom of PCOS, it may improve if part of your treatment includes birth control pills or antiandrogens. If it doesn't, your doctor may refer you to a dermatologist for further acne treatment. A dermatologist may also be able to recommend medications to help reduce skin darkening or discoloration, and to prevent hair growth.

Some girls with PCOS may become depressed, in which case it may help to talk to a therapist or other mental health professional. Talking with other teens and women with PCOS is a great way to share information about treatment and get support. Your doctor may be able to recommend a local support group.

If you can't find a local group, the Polycystic Ovarian Syndrome Association offers a "Big Cyster" program for teen girls as well as online message boards. If you join, you'll be hooked up with other women or teen girls with PCOS to whom you can turn for advice, support, or just a listening ear.

Hernias

2008-03-06T00:13:00.003+05:30

If you're a guy, you probably know the drill by now: The doctor snaps on a latex glove and tells you to turn your head and cough. You probably wonder, "Why do I have to do this?"

Your doctor is checking you for a condition called a hernia. There are several types of hernias, and they don't just happen to guys — everyone from your baby sister to your grandfather can develop them. But learning to prevent hernias isn't hard to do.

What Are Hernias?

A hernia (pronounced: hur-nee-uh) is an opening or weakness in the wall of a muscle, tissue, or membrane that normally holds an organ in place. If the opening or weakness is large enough, a portion of the organ may be able to poke through the hole. Imagine an inner tube poking through a hole in an old tire — that's what a hernia is like.

Hernias happen more frequently in certain parts of the body, like the abdomen, groin and upper thigh area, and belly button area. They also can happen in any place where you may have had an incision from surgery.

How Do People Get Hernias?

It might take a long time for a hernia to develop or it might develop suddenly. Hernias are caused by a combination of muscle weakness and strain, although the cause of the weakness and the type of strain may vary. Hernias are actually more common in babies and toddlers. And most teens who are diagnosed with a hernia actually have had a weakness of the muscles or other abdominal tissues from birth (called a congenital defect). In these cases, straining your muscles doesn't cause the hernia; it only makes the hernia more apparent (and painful!).

Here are some types of strain on the body that may induce hernias:

obesity or sudden weight gain
lifting heavy objects
diarrhea or constipation
persistent coughing or sneezing
pregnancy

These types of strain on their own probably won't give you a hernia. But when they team up with a weak muscle, a hernia is more likely to result.

Many hernias are discovered during routine physical exams. If you're a guy, you may have had a physical exam where your doctor gave you a testicular exam and checked your testicles for a hernia. By placing a finger at the top of your scrotum and asking you to cough, the doctor can feel if you have a hernia.

It's good for girls to know about hernias, too, because they can affect you, especially if you've been pregnant or are obese. A doctor can check for any possible hernias in girls by gently pressing on the organs or looking for possible signs during an examination.

Types of Hernias

Inguinal Hernias

Inguinal (pronounced: in-gwuh-nul) hernias are more likely to occur in guys than girls. More than 70% of all hernias that occur are inguinal hernias, which means that a part of the intestines protrudes through an opening in the lower part of the abdomen, near the groin, called the inguinal canal. In guys, the inguinal canal is a passageway between the abdomen and the scrotum through which a cord called the spermatic cord passes (the testicles hang from the spermatic cord). In girls, the inguinal canal is the passageway for a ligament that holds the uterus in place. Nearly all cases of inguinal hernias in teens are due to a congenital defect of the inguinal canal. Instead of closing tightly, the canal leaves a space for the intestines to slide into.

If you have an inguinal hernia, you might be able to see a bulge where your thigh and your groin meet. In guys, the protruding piece of intestine may enter the scrotum, which can cause swelling and pain. Other symptoms of an inguinal hernia might include pain when you cough, lift something heavy, or bend over. These types of hernias require surgery to repair; in fact, inguinal hernia operations are the most common type of surgery performed on kids and teens.

Umbilical Hernias

Umbilical hernias are common in newborns and infants younger than 6 months. They occur when part of the intestines bulge through the abdominal wall next to the belly button. In babies with umbilical hernias, parents may see bulging around the belly button area when the baby cries. Unlike other types of hernias, umbilical hernias may heal on their own, usually by the time a baby is 1 year old. If not, surgery can repair the hernia.

Epigastric Hernias

In an epigastric (pronounced: eh-pih-gas-trik) hernia, which is also called a ventral hernia, part of the intestines protrude through the abdominal muscles located between the belly button and the chest. It's mostly guys who have to worry about this type of hernia — about 75% of epigastric hernias occur in males. People with this type of hernia may notice a lump. Surgery is a common way to fix this problem.

Incisional Hernias

If you've had surgery in your abdominal area, you might experience this type of hernia. In incisional hernias, part of the intestines bulge through the abdomen around a surgical incision. In this case, surgery actually weakened the muscle tissue in the abdomen. This type of hernia requires another surgery to repair it.

Hiatal Hernias

This type of hernia occurs at the opening of the diaphragm where the esophagus (the pipe that food travels down) joins the stomach. If the muscle around the opening to the diaphragm becomes weak, the uppermost part of a person's stomach can bulge through the diaphragm. Hiatal (pronounced: high-a-tul) hernias are common, although small ones don't usually cause any symptoms. Unlike the other types of hernia, you won't be able to see a bulge on the outside of your body, but you might feel heartburn, indigestion, and chest pain. Hiatal hernias can be treated with medication and diet changes, but they do sometimes require surgery.

What Do Doctors Do?

If you notice a bulge or swelling in your groin, abdomen, scrotum, or thigh, you should talk to your doctor. Sometimes a hernia may also cause sharp or dull pain and the pain may worsen when you are standing.

With most types of hernias, including inguinal, umbilical, epigastric, and incisional, your doctor will be able to see and feel the bulge and diagnose you with a hernia.

Except for umbilical hernias in babies, hernias don't just go away on their own — you must talk to your doctor and receive treatment. Over time, your hernia may become larger and more painful, and in some cases of hiatal hernia, a piece of the intestine could become trapped (this is known as incarceration). In a true surgical emergency, the blood supply could be cut off to the incarcerated intestine (this is known as strangulation). This situation is painful and dangerous because it can cause infection and may cause the strangulated tissue to die, so it's important to call your doctor.

If you've had a hernia operation and you notice redness or discomfort around your incision (the area where the cut was made to perform the operation), be sure to let your doctor know. It could be a sign of infection that will require further treatment.

Can Hernias Be Prevented?

Here are a few tips for keeping hernias from hurting you:

Stay at a healthy weight for your height and body type. Talk to your doctor or a dietitian about a healthy eating and exercise program if you think you are overweight or obese.
Make fruits, veggies, and whole grains a "regular" part of your diet. Not only are these foods good for you, they're also packed with lots of fiber that will prevent constipation and straining.
Be careful when weight lifting or lifting heavy objects. Make sure you lift weights safely by never lifting anything that's too heavy. If you have to lift something that's heavy, bend from your knees, not at your waist, or don't lift it at all.
See your doctor when you're sick. If you have a persistent cough from a cold or you sneeze a lot because of allergies, see your doctor about cough or allergy medicines.
Quit smoking. Smoking can cause persistent coughing, and this can strain your abdominal muscles. The risk of getting hernias is just one more reason to kick the habit!

How to Perform a Breast Self-Examination

2008-03-04T12:18:00.002+05:30

Breast development is usually a sign that a girl is entering puberty. Most girls' breasts start to develop before their first periods. During puberty, every girl's breasts go through regular changes. As you grow and develop, you may notice small lumps and other changes in your breasts, and during your period, you may find your breasts are sensitive and tender. Most of these developments are totally normal. Getting into the habit of examining your breasts when you're still in your teens can help you get used to your normal breast changes. When you become familiar with how they feel, it will be easier to recognize anything unusual.

Why Do I Need Breast Exams?

If you go for an annual checkup with a doctor, he or she will likely examine your breasts to evaluate your development and ensure that all changes are normal. Your doctor may recommend that you get into the practice of examining your breasts yourself — called a breast self-examination (BSE) — and can show you how to do this.

A BSE can help women detect cysts or other benign (noncancerous) breast problems between checkups. It can also help some women detect breast cancer — a disease that's extremely rare among teens. It's easy to perform a breast self-examination, and it only takes a few minutes. Although it might seem strange or inconvenient at first, BSE is a skill you can use throughout your life to ensure good breast health.

How Do I Examine My Breasts?

It's a good idea to examine your breasts once a month, and it makes sense to choose the same time each month because breasts usually change with the menstrual cycle. The best time to do a BSE is about a week after your period starts.

There are two parts to a BSE:

how your breasts look
how they feel

The looking part is easy. Before you put on a bra, stand or sit in front of a mirror with your arms relaxed at your sides. Look at your breasts carefully. Do you see anything unusual, like a change in the way your nipples look? Any dimples or changes in the skin?

Then look at yourself from different angles and arm positions. Keep your hands at your sides, raise your arms overhead, place your hands firmly on your hips (to tighten your chest wall muscles), and bend forward. Watch for dimples or changes in the skin. Everyone's breasts look different. Get to know what yours look like.

The next part is how your breasts feel. It may seem strange at first to handle your breasts. Some girls feel self-conscious about it, but there's no reason to feel guilty or awkward. BSE is a positive way to stay healthy.

Some girls feel it's easiest to do the feeling part of the BSE in the shower — not only is it convenient, but the soap and water can also help your hands move easily over your breasts. Examine your breasts one at a time. If you're starting with your right breast, raise your right arm, place your right hand behind your head, and use your left hand to feel your breast.

One way to examine your breast is to think of your breast as a circle. Using the pads of your three middle fingers, move your fingers in a spiral motion from the outside to the inside of the circle, gradually getting closer to the nipple. Notice what feels normal and what may feel different from the last time you examined your breasts.

Use different levels of pressure — light, medium, and firm — to feel each part of your breast. This will allow you to feel the various layers of tissue in the breast. Start with light pressure, increase to medium pressure, and finish with firm pressure to feel the deepest tissue. When you have covered the entire breast, use your finger and thumb to gently squeeze your nipple, watching for any discharge. Then put your left arm behind your head and check your left breast the same way.

You can also examine your breasts as you lie on your back on your bed. Use the same method described above, raising one arm and using the other hand to check your breast in a spiral motion. While you're doing the exam, it's a good idea not to take your hand off your breast so you don't miss a spot. You should also check your armpits for any lumps. Girls who have large breasts should also feel their breasts from the side, while lying on one side and then the other.

As you feel your breasts, you may notice lumps or bumps. This is usually normal — just like so many things about people, breasts are unique. Some girls' breasts are large, some are small; some are symmetrical, others are not. Some healthy breasts feel really bumpy, whereas others are less so. Most teens have healthy breasts no matter what they look or feel like. But if you're worried about the way your breasts look or feel, let your doctor know.

Warning Signs

If you feel an unusual lump in your breast, don't panic — breast cancer is extremely rare in teens. In fact, among teen girls, the most common type of breast lump is usually related to normal breast growth and development. Other common conditions can cause a breast lump, such as a noncancerous growth known as a fibroadenoma, and small, fluid-filled cysts that tend to vary in size with a girl's menstrual cycle and are called fibrocystic breast changes.

Fibrocystic breast changes are common. In fact more than half of all women have them. They're related to the normal cycling of hormones associated with menstruation. Fibrocystic breast changes are typically worse just before and at the start of a girl's period.

If you feel a lump in your breast, talk to your doctor to see if the cause is one of these common conditions. If you have fibrocystic breast changes or other breast problems that may make it difficult to perform a good BSE, your doctor can help.

Infections can also cause breast lumps, as can an injury to the breast.

If you have any of these problems, you should talk to your doctor:

pain in your breast that seems unrelated to your period
a new lump, bump, or other change in your breast
a red, hot, or swollen breast
fluid or bloody discharge from your nipple
a lump in your armpit

The goal of a BSE is for you to get used to the way your breasts feel. The better you know your body, the healthier you can be!

Dietary Supplements: Facts vs. Fads

2008-03-03T11:19:00.002+05:30

You've seen the ads: "Natural herbs melt pounds away — without diet or exercise!" or "Amazing new discovery boosts athletic performance!" They usually claim that a doctor has discovered a new dietary supplement, a miracle substance that will make you thinner, stronger, smarter, or better at whatever you do. Best of all, you're told, this supplement works without any real effort. All you have to do is send in your money and swallow what they send you.

Having trouble believing these ads? You're right to be skeptical. There's little evidence that dietary supplements have the effects that they claim — and there is evidence that some supplements can cause serious damage to a user's health, especially when that user is a teen.

What Are Dietary Supplements?

Dietary supplements are products that include vitamins, minerals, amino acids, herbs, or botanicals (plants) — or any concentration, extract, or combination of these — as part of their ingredients. You can purchase dietary supplements in pill, gel capsule, liquid, or powder forms.

How safe are they? In many cases, no one really knows. The U.S. Food and Drug Administration (FDA), which normally checks out the safety of foods and medicines before they come on the market, does not check on the safety of dietary supplements before they're sold. The FDA has to wait until it receives reports of problems caused by supplements before it can investigate and ban a dietary supplement. This is what happened with the herb ephedra (also called ma huang or herbal fen-phen) in 2003 when the FDA pulled the supplement from the U.S. market after it was linked to the death of a well-known baseball player.

This means that if you take an untested supplement, you are serving as the manufacturer's unpaid guinea pig and risking your own health.

Can Supplements Make Me a Better Athlete?

Some athletes take dietary supplements believing that they improve performance. However, claims for these improvements are often exaggerated or not based on scientific evidence.

And some supplements may be hazardous to teens. Anabolic steroids (manmade hormones similar to the male hormone testosterone) are unsafe and illegal. That's because the large quantities of these steroids that are found in the supplements can have devastating side effects on the body, including heart damage, kidney damage, and bone problems. Studies also show that steroids may be addictive, and that even small doses can interfere with growth in teens.

Because sports supplements like creatine are unregulated, there is no standard dose. So users have no way of knowing what levels, if any, are safe, especially for teens who are still growing. The same goes for androstenedione, the supplement that gained attention because professional baseball player Mark McGwire used it. Research suggests that this hormone supplement may lead to health problems such as acne, gynecomastia (breast enlargement in guys), and heart problems.

Some people think that taking amino acid powders is helpful for increasing their muscle mass, but these powders don't actually have any special muscle-building effects. Amino acids are the building blocks of protein. Although it's scientifically true that they're necessary to build muscle (along with enough exercise), the human body can easily get all the amino acids it needs from the protein in food. So, if you work out properly and eat a balanced diet with enough protein, taking amino acid supplements won't actually do anything for you — except maybe empty your wallet.

Energy bars are also often used as a dietary supplement. These high-calorie, fortified treats should be used with caution, though. They may serve a purpose for athletes who burn lots of calories in high-intensity activities, like competitive cycling. But for most people they can add unwanted calories to the diet, and they're not particularly filling as a meal replacement.

Can Supplements Help Me Lose Weight?

If you'd like to lose a few pounds, you might be tempted to try some of the many herbal weight-loss products available today. But none of these herbal remedies work. And some (like ephedra, the banned weight-loss supplement mentioned above) can have serious side effects.

Herbs like chickweed, ginseng, kelp, and bee pollen, often included in diet aids, do nothing to promote weight loss — and some can be harmful or deadly in large doses. The only safe and effective way to take off excess pounds remains healthy eating and exercise. If you are concerned about your weight, talk to a doctor or dietitian. He or she can help you get to a healthy weight.

What About Vitamin and Mineral Supplements?

The best way to get your daily dose of vitamins and minerals is from food. Although there's usually nothing wrong with a teen taking a basic multivitamin, if you're eating well, you probably don't need one. If you do choose to take a multivitamin, stick with a basic supplement and avoid brands that contain higher doses than 100% of the RDA for any vitamin or mineral. Some vitamins can build up in the human system and cause problems when taken in excess amounts.

Talk to your doctor about additional vitamin and mineral supplements. If you can't eat dairy products for example, you might need a calcium supplement. Vegetarians might want to take vitamin B12 (a vitamin that is found mainly in food that comes from animals and may be missing in a vegetarian diet). Teens whose doctors have put them on weight-loss diets of less than 1,200 calories a day or teens with food allergies should also discuss vitamin and mineral needs with their doctors.

Supplement Warning Signals

Check with your doctor before you take any dietary supplement, including vitamins and minerals. If your doctor starts you on a supplement, watch for warning signals that could indicate problems: stomach discomfort, pain, headache, rashes, or even vague symptoms like tiredness, dizziness, or lethargy.

Because it's not always clear what goes into some supplements, people with food allergies should be particularly wary. Some supplements contain ingredients from shellfish and other potential allergens, and you just don't know how you'll react to them.

When it comes to supplements, be a skeptical consumer. We'd all love to think there's a quick fix. But if it looks too easy, it probably is.

5 Ways to Deal With Anxiety

2008-02-27T15:08:00.002+05:30

Everyone has feelings of anxiety, nervousness, tension, and stress from time to time. Here are 5 ways to help manage them.

Note: When anxiety or worry feels extreme, it may be a sign of an anxiety disorder. For someone who has an anxiety disorder, getting proper care from a heath professional is important. The tips below can help too, of course. But professional treatment is the only way to shake an anxiety disorder.

Become a relaxation expert. We all think we know how to relax. But chilling out in front of the TV or computer isn't true relaxation. (Depending on what you're watching or doing, it could even make you more tense.) The same is true for alcohol, drugs, or tobacco. They may seem to relieve anxiety or stress, but it's a false state of relaxation that's only temporary. What the body really needs is a relaxation technique — like deep breathing, tai chi, or yoga — that has a physical effect on the mind. For example, deep breathing helps to relax a major nerve that runs from the diaphragm to the brain, sending a message to the entire body to let go and loosen up.
Get enough sleep, nourishment, and exercise. Want your mind and body to feel peaceful and strong enough to handle life's ups and downs? Get the right amount of sleep for your needs — not too much or too little. Eat well: Choose fruit, vegetables, lean proteins, and whole grains for long-term energy (instead of the short bursts that come from too much sugar or caffeine). And exercise to send oxygen to every cell in the body so your brain and body can operate at their best.
Connect with others. Spend time with friends or family. Organized activities are great, but just hanging out works too. Doing things with those we feel close to deepens our bonds, allowing us to feel supported and secure. And the fun and sharing that go with it allow us to feel happier and less upset about things. If you feel worried or nervous about something, talking about it with someone who listens and cares can help you feel more understood and better able to cope. You'll be reminded that everyone has these feelings sometimes. You're not alone.
Connect with nature. Heading out for a walk in the park or a hike in the woods can help anyone feel peaceful and grounded. (Choose somewhere you feel safe so you can relax and enjoy your surroundings.) Walking, hiking, trail biking, or snowshoeing offer the additional benefit of exercise. Invite a friend or two — or a family member — along and enjoy feeling connected to people as well.
Think positive. A great way to keep our minds off the worry track is to focus our thoughts on things that are good, beautiful, and positive. Allow yourself to dream, wish, and imagine the best that could happen.

Taking Care of Your Body > Why Do I Sweat So Much?

2008-02-27T14:19:00.001+05:30

You have to get up in front of the class to make a presentation. As you walk to the front of the room, you feel your shirt sticking to your back and your armpits. You're sweating up a storm.

Although it may seem like some strange disorder, it's actually perfectly normal to sweat. Sweating plays an important role in the body because it helps maintain body temperature by cooling us down. When we're hot and we sweat, that moisture evaporates and cools us off a bit. We don't just sweat when we are hot. It's also normal for people to sweat when they're nervous because emotions can affect the sweat glands.

Sweating is one part of puberty. When our bodies starts to change, our roughly 3 million sweat glands become more active. This is especially true for glands in the armpits and groin and on the palms of the hands and soles of the feet. When the sweat comes in contact with bacteria on the skin, it can produce an odor, which may be stronger in some people than others.

So how to handle sweat? Take a bath or shower daily. If you're worried about smell, use a deodorant or a deodorant with antiperspirant (a deodorant masks odor, whereas a deodorant combined with antiperspirant prevents sweat).

It can also help to wear clothes made of natural fibers, such as cotton or linen, especially in the summer heat. Pads called underarm shields or dress shields can also help absorb sweat and prevent embarrassing underarm stains. These pads attach to the armpit area inside a person's clothes where they absorb sweat. You can buy them in the lingerie departments of many department stores and at some specialized sports stores. Some teens also keep an extra shirt in their lockers so they can change at school.

If you still worry about your sweating, talk to a doctor. Occasionally sweating too much might be a sign of a medical problem. Stronger antiperspirants are now available with a doctor's prescription — your doctor may think a prescription-strength antiperspirant might help you.

Testicular Injuries

2008-02-27T11:04:00.001+05:30

It hurts to even think about it. A baseball takes an unexpected bounce when you're crouched and waiting to field a grounder, an opponent misses a kick on the soccer field and his foot has only one place to go, or you're speeding along on your bike and you hit a big bump. All result in one really painful thing — a shot to the testicles, one of the most tender areas on a guy's body. Testicular injuries are relatively uncommon, but guys should be aware that they can happen. So how can you avoid injury?

Why Do Testicular Injuries Happen and What Can You Do?

If you're a guy who plays sports, likes to lift weights and exercise a lot, or leads an all-around active life, you've probably come to find out that the testicles are kind of vulnerable and can be injured in a variety of ways. Because they hang in a sac outside the body (the scrotum), the testicles are not protected by bones and muscles like other parts of your reproductive system and most of your other organs. Also, the location of the testicles makes them prime targets to be accidentally struck on the playing field or injured during strenuous exercise and activity.

The good news is that because the testicles are loosely attached to the body and are made of a spongy material, they're able to absorb most collisions without permanent damage. Testicles, although sensitive, can bounce back pretty quickly and minor injuries rarely have long-term effects. Also, sexual function or sperm production will most likely not be affected if you have a testicular injury.

You'll definitely feel pain if your testicles are struck or kicked, and you might also feel nauseous for a short time. If it's a minor testicular injury, the pain should gradually subside in less than an hour and any other symptoms should go away. In the meantime, you can do a few things to help yourself feel better such as take pain relievers, lie down, gently support the testicles with supportive underwear, and apply ice packs to the area. At any rate, it's a good idea to avoid strenuous activity for a while and take it easy for a few days.

However, if the pain doesn't subside or you experience extreme pain that lasts longer than an hour; if you have swelling or bruising of the scrotum or a puncture of the scrotum or testicle; if you continue to have nausea and vomiting; or if you develop a fever, get to a doctor immediately. These are symptoms of a much more serious injury that needs to be addressed as soon as possible.

Serious Testicular Injuries

Examples of serious testicular injury are testicular torsion and testicular rupture. In the case of testicular torsion, the testicle twists around, cutting off its blood supply. This can happen due to a serious trauma to the testicles, strenuous activity, or even for no apparent reason.

Testicular torsion isn't common, but when it does happen, it most often occurs in guys ages 12 to 18. If it occurs, it is crucial to see a doctor as soon as possible — within 6 hours of the time the pain starts. Unfortunately, after 6 hours, there is a much greater possibility that complications could result, including reduced sperm production or the loss of the testicle. The problem may be fixed by a doctor manually untwisting the testicle. If that doesn't work, surgery will be necessary.

Testicular rupture can also happen, but it is a rare type of testicular trauma. This can happen when the testicle receives a forceful direct blow or when the testicle is crushed against the pubic bone (the bone that forms the front of the pelvis), causing blood to leak into the scrotum. Testicular rupture, like testicular torsion and other serious injuries to the testicles, causes extreme pain, swelling in the scrotum, nausea, and vomiting. To fix the problem, surgery is necessary to repair the ruptured testicle.

Seeing a Doctor

If you have to see a doctor, he or she will first need to know how long you have been experiencing pain and how severe your discomfort is. To rule out a hernia or other problem as the cause of the pain, the doctor will examine your abdomen and groin. In addition, the doctor will look at your scrotum for swelling, color, and damage to the skin and examine the testicle itself. Because infections of the reproductive system or urinary tract can sometimes cause similar pain, your doctor may do a urine test to rule out a urinary tract infection or infection of the reproductive organs.

Preventing Testicular Injuries

It's a good idea to take precautions to avoid testicular injuries, especially if you play sports, exercise a lot, or just live an all-around active life. Here are some tips to keep your testicles safe and sound:

Protect your testicles. Always wear an athletic cup or athletic supporter when playing sports or participating in strenuous activity. Athletic cups are usually made of hard plastic, are worn over the groin area, and provide a good degree of shielding and safety for the testicles. Cups are best used when participating in sports where your testicles might get hit or kicked, like football, hockey, soccer, or karate. An athletic supporter, or jock strap, is basically a cloth pouch that you wear to keep your testicles close to your body. Athletic supporters are best used when participating in strenuous exercise, cycling, or doing any heavy lifting.
Check your fit. Make sure the athletic cup and/or athletic supporter is the right size. Safety equipment that's too small or too big won't protect you as effectively.
Keep your doctor informed. If you play sports, you probably have regular physical exams by a doctor. If you experience testicular pain even occasionally, talk to your doctor about it.
Be aware of the risks of your sport or activity. If you play a sport or participate in an activity with a high risk of injury, talk to your coach or doctor about any additional protective gear you should use.

Participating in sports and living an active life are great ways to stay fit and relieve stress. But it's important to make sure your testicles are protected. When you're exercising or playing sports, make sure that using protective gear is part of your routine and you'll be able to play hard without fear of testicular injury!

Hepatitis B (HBV)

2008-02-26T23:49:00.002+05:30

What Is It?

Hepatitis (pronounced: hep-uh-tie-tiss) is a disease of the liver. It is usually caused by a virus, although it can also be caused by long-term overuse of alcohol or other toxins (poisons).

Although there are several different types of hepatitis, hepatitis B is a type that can move from one person to another through blood and other bodily fluids. It can be transmitted through sexual intercourse and through needles — such as those shared by intravenous drug or steroid users who have the virus, or tattoo needles that haven't been properly sterilized. A pregnant woman can also pass hepatitis B to her unborn baby. You cannot catch hepatitis B from an object, such as a toilet seat.

What Are the Symptoms?

Someone with hepatitis B may have symptoms similar to those caused by other viral infections, such as the flu — for example, tiredness, nausea, loss of appetite, mild fever, and vomiting — as well as abdominal pain or pain underneath the right ribcage where the liver is.

Hepatitis B can also cause jaundice, which is a yellowing of the skin and the whites of the eyes, and may cause the urine to appear brownish.

How Long Until Symptoms Appear?

Someone who has been exposed to hepatitis B may have symptoms 1 to 4 months later. Some people with hepatitis B don't notice symptoms until they become quite severe. Some have few or no symptoms, but even someone who doesn't notice any symptoms can still transmit the disease to others. Some people carry the virus in their bodies and are contagious for the rest of their lives.

What Can Happen?

Hepatitis B can be very dangerous to a person's health, leading to liver damage and an increased risk of liver cancer. Of babies born to women who have the hepatitis B virus, 90% will have the virus unless they receive a special immune injection and the first dose of hepatitis B vaccine at birth.

How Is It Prevented?

Because hepatitis B can easily be transmitted through blood and most body fluids, it can be prevented by:

abstaining from sex (not having oral, vaginal, or anal sex)
always using latex condoms for all types of sexual intercourse
avoiding contact with an infected person's blood
not using intravenous drugs or sharing any drug paraphernalia
not sharing things like toothbrushes or razors

Tattoo parlors sometimes reuse needles without properly sterilizing them, so be sure to research and choose tattoo and piercing providers carefully.

To help prevent the spread of hepatitis B, health care professionals wear gloves at all times when in contact with blood or body fluids, and are usually required to be immunized against the hepatitis B virus.

There is an immunization (vaccine) against hepatitis B. The immunization is given as a series of three shots over a 6-month period. Newborn babies in the United States now routinely receive this immunization series. Teens who see their health care provider for yearly exams are also likely to be given the hepatitis B immunization if they haven't had it before. Immunization programs have been responsible for a significant drop in the number of cases of hepatitis B among teens over the past 10 years.

Sometimes, if someone has been recently exposed to the hepatitis B virus, a doctor may recommend a shot of immune globulin containing antibodies against the virus to try to prevent the person from coming down with the disease. For this reason, it's especially important to see a doctor quickly after any possible exposure to the virus.

How Is It Treated?

If you think you may have hepatitis B or if you have been intimate with someone who may have hepatitis B, you need to see your doctor or gynecologist. He or she will do blood tests, and if a diagnosis of hepatitis B is made, you may also be treated with medicines to help fight it. Sometimes, people need to be hospitalized for a little while if they are too sick to eat or drink. Most people with hepatitis B feel better within 6 months.

Dealing with Depression

2008-02-26T16:50:00.001+05:30

Depression is a common problem in HIV and AIDS. HIV infection is a very taxing illness, affecting both physical and emotional health. If you notice or are told you show signs of depression, consult your physician immediately. Here are a few tips to be aware of.

Know yourself and how to recognize depression.
If you or anyone you know exhibit signs such as an inability to get out of bed, crying, mood changes, a preoccupation with death, or find yourself thinking suicide, contact your physician immediately.
Consult your doctor for referral to a mental health professional or to inquire about prescription medications available to treat depression.

If you have thoughts about suicide, have tried to hurt yourself, or have a plan on how to hurt yourself, notify your doctor or go to the nearest emergency room immediately.

Ways for Teens Can Say No to Sex

2008-02-26T16:49:00.000+05:30

Being a teen is not always easy. Teens are often faced with very important and difficult decisions. One such decision is whether or not to have sex. Safer sex, teens and HIV, and abstinence are all things that weigh heavily on the mind of a teenager. While many teens want to say "no" to sex, peer pressure, a desire to look "cool" or a lack of assertiveness prevents them from doing so. For those wanting to say "no" but are having problems doing so, there are ways for teens to say "no" to sex.

Say no and keep saying no as many times as it takes to get the point across.
Before the occasion arises, practice what you would say if someone pressured you to have sex.
Get out of a troublesome situation by walking away and staying away.
Use body language that helps make your point. Stand tall, speak clearly and confidently, and look the person straight in the eye when saying no.
Beware of "pressure lines" and respond accordingly. For instance if someone says
Your response could something to the effect of

Having a Healthy Pregnancy

2008-02-25T20:54:00.003+05:30

If you've decided to have a baby, the most important thing you can do is to take good care of yourself so that you and your baby will be healthy. Girls who get the proper care and make the right choices have a very good chance of having healthy babies.

Prenatal Care

See a doctor as soon as possible after you find out you're pregnant to begin getting prenatal care (medical care during pregnancy). The sooner you start to get medical care, the better your chances that you and your baby will be healthy.

If you can't afford to go to a doctor or clinic for prenatal care, social service organizations can help you. Ask your parent, school counselor, or another trusted adult to help you locate resources in your community.

During your first visit, the doctor will ask you lots of questions, including the date of your last period. This helps the doctor estimate how long you have been pregnant and your due date.

Doctors measure pregnancies in weeks. A baby's due date is only an estimate, though: Most babies are born between 38 and 42 weeks after the first day of a woman's last menstrual period, or 36 to 40 weeks after conception (when the sperm fertilizes the egg). Only a small percentage of women actually deliver exactly on their due dates.

A pregnancy is divided into three phases, or trimesters. The first trimester is from conception to the end of week 13. The second trimester is from week 14 to the end of week 26. The third trimester is from week 27 to the end of the pregnancy.

The doctor will examine you and perform a pelvic exam. He or she may also perform blood tests, a urine test, and tests for sexually transmitted diseases (STDs, including a test for HIV, which is on the rise in teens. (Some STDs can cause serious medical problems in newborns, so it's important to get treatment to protect the baby.)

The doctor will explain the types of physical and emotional changes you can expect during pregnancy. He or she will also teach you to how to recognize the signs of possible problems during pregnancy (called complications). This is especially important because teens are more at risk for certain complications, such as anemia, high blood pressure, and delivering a baby earlier than usual (called premature delivery).

Your doctor will want you to start taking prenatal vitamins that contain folic acid, calcium, and iron as soon as possible. The doctor may prescribe the vitamins or recommend a brand that you can buy over the counter. These vitamins and minerals help ensure the baby's and mother's health as well as prevent some types of birth defects.

Ideally, you should see your doctor once each month for the first 28 weeks of your pregnancy, then every 2 weeks until 36 weeks, then once a week until you deliver the baby. If you have a medical condition such as diabetes that needs careful monitoring during your pregnancy, your doctor will probably want to see you more often.

During visits, your doctor will check your weight, blood pressure, and urine, and will measure your abdomen to keep track of the baby's growth. Once the baby's heartbeat can be heard with a special device, the doctor will listen for it at each visit. Your doctor will probably also send you for some other tests during the pregnancy, such as an ultrasound, to make sure that everything is OK with your baby.

One part of prenatal care is attending classes where expectant mothers can learn about having a healthy pregnancy and delivery and the basics of caring for a new baby. These classes may be offered at hospitals, medical centers, schools, and colleges in your area.

It can be difficult for adults to talk to their doctors about their bodies and even more difficult for teens to do so. Your doctor is there to help you stay healthy during pregnancy and have a healthy baby — and there's probably not much he or she hasn't heard from expectant mothers! So don't be afraid to ask questions.

Be upfront when your doctor asks questions, even if they seem embarrassing. A lot of the issues the doctor brings up could affect your baby's health. Think of your doctor both as a resource and a friend who you can confide in about what's happening to you.

Changes to Expect in Your Body

Pregnancy causes lots of physical changes in the body. Here are some common ones:

Breast Growth

An increase in breast size is one of the first signs of pregnancy, and the breasts may continue to grow throughout the pregnancy. You may go up several bra sizes during the course of your pregnancy.

Skin Changes

Don't be surprised if people tell you your skin is "glowing" when you are pregnant — pregnancy causes an increase in blood volume, which can make your cheeks a little pinker than usual. And hormonal changes increase oil gland secretion, which can give your skin a shinier appearance. Acne is also common during pregnancy for the same reason.

Other skin changes caused by pregnancy hormones may include brownish or yellowish patches on the face called chloasma and a dark line on the midline of the lower abdomen, known as the linea nigra.

Also, moles or freckles that you had prior to pregnancy may become bigger and darker. Even the areola, the area around the nipples, becomes darker. Stretch marks are thin pink or purplish lines that can appear on your abdomen, breasts, or thighs.

Except for the darkening of the areola, which can last, these skin changes will usually disappear after you give birth.

Mood Swings

It's very common to have mood swings during pregnancy. Some girls may also experience depression during pregnancy or after delivery. If you have symptoms of depression such as sadness, changes in sleep patterns, thoughts of hurting yourself, or bad feelings about yourself or your life, tell your doctor so he or she can help you to get treatment.

Pregnancy Discomforts

Pregnancy can cause some uncomfortable side effects. These include:

nausea and vomiting (especially early in the pregnancy)
leg swelling
varicose veins in the legs and the area around the vaginal opening
hemorrhoids
heartburn and constipation
backache
fatigue
sleep loss

If you have one or more of these side effects, keep in mind that you're not alone! Ask your doctor for advice on how to deal with these common problems.

If you are pregnant and have bleeding or pain, call the doctor immediately, even if you are not planning to continue the pregnancy.

Things to Avoid

Smoking, drinking alcohol, and taking drugs when you are pregnant put you and your baby at risk for a number of serious problems.

Alcohol

Doctors now believe that it's not safe to drink any amount of alcohol when you are pregnant. Drinking can harm a developing fetus, putting a baby at risk for birth defects and mental problems.

Smoking

The risks of smoking during pregnancy include stillbirths (when a baby dies while inside the mother), low birth weight (which increases a baby's risk for health problems), prematurity (when babies are born earlier than 37 weeks), and sudden infant death syndrome (SIDS). SIDS is the sudden, unexplained death of an infant who is younger than 1 year old.

Drugs

Using illegal drugs such as cocaine or marijuana during pregnancy can cause miscarriage, prematurity, and other medical problems. Babies can also be born addicted to certain drugs.

Ask your doctor for help if you are having trouble quitting smoking, drinking, or drugs. Check with your doctor before taking any medication while you are pregnant, including over-the-counter medications, herbal remedies and supplements, and vitamins.

Unsafe Sex

Talk to your doctor about sex during pregnancy. If your doctor says it's OK to have sex while you're pregnant, you must use a condom to help prevent getting an STD. Some STDs can cause blindness, pneumonia, or meningitis in newborns, so it's important to protect yourself and your baby.

Taking Care of Yourself During Pregnancy

Eating

Many girls worry about how their bodies look and are afraid to gain weight during pregnancy. But now that you are eating for two, this is not a good time to cut calories or go on a diet. Both you and your baby need certain nutrients so the baby can grow properly. Eating a variety of healthy foods, drinking plenty of water, and cutting back on high-fat junk foods will help you and your developing baby to be healthy.

Doctors generally recommend adding about 300 calories a day to your diet to provide adequate nourishment for the developing fetus. You should gain about 25 to 35 pounds during pregnancy, most of this during the last 6 months — although how much a girl should gain depends on how much she weighed before the pregnancy. Your doctor will advise you based on your individual situation.

Eating additional fiber — 25 to 30 grams a day — and drinking plenty of water can help to prevent common problems such as constipation. Good sources of fiber are fresh fruits and vegetables and breads, cereals, or muffins that have lots of whole grain in them.

You'll need to avoid eating or drinking certain things during pregnancy, such as:

certain types of fish, such as swordfish, canned tuna, and other fish that may be high in mercury (your doctor can help you decide which fish you can eat)
foods that contain raw eggs, such as mousse or Caesar salad
raw or undercooked meat and fish
processed meats, such as hot dogs and deli meats
soft, unpasteurized cheeses, such as feta, brie, blue, and goat cheese
unpasteurized milk, juice, or cider

It's also a good idea to limit artificial sweeteners, and drinks that contain caffeine and artificial sweeteners.

Exercise

Exercising during pregnancy is good for you as long as you are having an uncomplicated pregnancy and choose appropriate activities. Doctors generally recommend low-impact activities such as walking, swimming, and yoga. Contact sports and high-impact aerobic activities that pose a greater risk of injury should generally be avoided. Also, working at a job that involves heavy lifting is not recommended for women during pregnancy. Talk to your doctor if you have questions about whether particular types of exercise are safe for you and your baby.

Sleep

It's important to get plenty of rest while you are pregnant. Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. Also, it makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein that carries blood back to the heart from your feet and legs.

Some doctors recommend that girls who are pregnant sleep on the left side. Because of where some of your major blood vessels are, lying on your left side helps keep the uterus from pressing on them. Ask what your doctor recommends — in most cases, lying on either side should do the trick and help take some pressure off your back.

Throughout your pregnancy, but especially toward the end, you may wake up often at night to go to the bathroom. While it's important to drink enough water while you're pregnant, try to drink most of it during the day rather than at night. Use the bathroom right before going to bed. As you get further along in your pregnancy, you might have a difficult time getting comfortable in bed. Try positioning pillows around and under your belly, back, or legs to get more comfortable.

Stress can also interfere with sleep. Maybe you're worried about your baby's health, about delivery, or about what your new role as a parent will be like. All of these feelings are normal, but they may keep you up at night. Talk to your doctor if you are having problems sleeping during your pregnancy.

Emotional Health

It's common for pregnant teens to feel a range of emotions, such as fear, anger, guilt, confusion, and sadness. It may take a while to adjust to the fact that you're going to have a baby. It's a huge change, and it's natural for pregnant teens to wonder whether they're ready to handle the responsibilities that come with being a parent.

How a girl feels often depends on how much support she has from the baby's father, from her family (and the baby's father's family), and from friends. Each girl's situation is different. Depending on your situation, you may need to seek more support from people outside your family. It's important to talk to the people who can support and guide you and help you share and sort through your feelings. Your school counselor or nurse can refer you to resources in your community that can help.

Sometimes girls who are pregnant have miscarriages and lose the pregnancy. This can be very upsetting and difficult to go through for some girls, although it may bring feelings of relief for others. It is important to talk about these feelings and to get support from friends and family — or if that's not possible, from people such as counselors or teachers.

School and the Future

Some girls plan to raise their babies themselves. Sometimes grandparents or other family members help. Some girls decide to give their babies up for adoption. It takes a great deal of courage and concern for the baby to make these difficult decisions.

Girls who complete high school are more likely to have good jobs and enjoy more success in their lives. If possible, finish high school now rather than trying to return later. Ask your school counselor or an adult you trust for information about programs and classes in your community for pregnant teens.

Some communities have support groups especially for teen parents. Some high schools have child-care centers on campus. Perhaps a family member or friend can care for your baby while you're in school.

You can learn more about what to expect in becoming a parent by reading books, attending classes, or checking out reputable websites on child raising. Your baby's doctor, your parents, family members, or other adults can all help guide you while you are pregnant and after the baby is born.

5 Easy Ways to Increase Your Manpower

2008-02-25T03:26:00.001+05:30

A testosterone shortage could cost you your life. As if losing muscle mass, bone density, and your sex drive to low T levels wasn't bad enough, new research shows the decline can also increase your risk of prostate cancer, heart disease, and even death. Follow these steps to lift your levels and lengthen your life.

1. Uncover Your Abs

As your waist size goes up, your testosterone goes down. In fact, a 4-point increase in your body mass index -- about 30 extra pounds on a 5'10" guy -- can accelerate your age-related T decline by 10 years. For a diet that'll help keep your gut in check, try the new TNT Diet.

2. Build Your Biceps

Finnish researchers recently found that men who lifted weights regularly experienced a 49 percent boost in their free testosterone levels. "As you strengthen your muscles, the amount of testosterone your body produces increases," says David Zava, Ph.D., CEO of ZRT Laboratory. You need to push iron only twice a week to see the benefit. For a 6-week muscle plan, take the MH Challenge.

3. Fill Up On Fat

Trimming lard from your diet can help you stay lean, but eliminating all fat can cause your T levels to plummet. A study published in the International Journal of Sports Medicine reveals that men who consumed the most fat also had the highest T levels. To protect your heart and preserve your T, eat foods high in monounsaturated fats -- food such as fish and nuts.

4. Push Away From The Bar

Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in T.

5. Stop Stress

Mental or physical stress can quickly depress your T levels. Stress causes cortisol to surge, which "suppresses the body's ability to make testosterone and utilize it within tissues," says Zava. Cardio can be a great tension tamer, unless you overdo it. Injuries and fatigue are signs that your workout is more likely to lower T than raise it.

Sex and Intimacy

2008-02-25T03:02:00.002+05:30

There are basic guidelines that will assure a healthy, lasting, vibrant, sexual relationship with a partner. When dealing with long tern committed and positive relationships, sex and intimacy go hand in hand. One can not exist without the other and you will find that by combining the two you and your partner will experience a much more meaningful and therefore fulfilling interaction. Some people do not even know the difference between sex and intimacy. There is such a huge misunderstanding of what the two really are. The truth is the key to figuring out the secrets to happiness within a relationship, you must know ahead of time- each experience is unique to the individuals involved. However, there are key elements that if monitored, are sure to lead to a healthier partnership. After reviewing our articles, we hope you can take something home with you!

Here are some key factors that play the most important roles in keeping the love alive and healthy.

Respect- You MUST have respect for each other.

Understanding - When in difficult relationships, understanding is sometimes the one thing that can save the love that exists, and when you surrender to it, you will find that its much more fulfilling to bow down in certain situations yielding a comfortable place for the two people involved to be who they are, regardless of mistakes or fault.

Communication - If things get rough, talk to each other. But, while talking remember, UNDERSTANDING AND RESPECT. Try not to raise your voice. If you feel passionate and heated, take a walk, calm down and remember you are here because you love this person. Even if you are not having to deal with hard issues it is still important to talk to each other. Let your partner know how beautiful you think he is or how she makes your heart jump. Reinforce positive things that fill your life with security and comfort, if you want those things to live on. Talk. Make communication a safe place by reassuring each other that within your relationship exists a safe place to discuss ANYTHING, even if that "anything" is hard or painful.

Spontaneity - Try a little spontaneity and see for yourself how well received it is. Try coming up from behind your lover while he or she is doing some ordinary house chore. For example if your lover is at the computer working or in the garage etc.. come up from behind them unexpectedly and caress them with suggestive tones. Try telling your partner that you will be busy with the kids all day, then have a prearranged babysitter come by and pick them up sending the kids away without your partner knowing. Find your partner unknowing in an open room all to yourselves and walk right up to them and start to take their clothes off. Tell your partner you have to run an errand together and take them to a hotel room. When your partner wakes up to go to work- set aside 30 minutes for sex. A great start for a demanding work day!

Confidence - Show some confidence. Nothing is more attractive than someone who exudes confidence in their life in general and especially in their sex life. I'm not talking about being egotistical. Being sure of yourself allows for progress, communication, effectives, and will even change the way you and your partner feel together. You will notice with just a slight bit of confidence even in the scariest situations, you will feel empowered. No one is born with all the right touches, or moves sexually. It takes practice and you have to be confident that you can handle the situation, otherwise you'll just end up worrying about it and you will never get down to it. Jump in there, have some faith in yourself, ask questions, and get the ball moving!

Space - Even in the most passionate and loving relationships everyone should allow their partner some space. Take time for yourself or arrange a day where your partner can relax on his or her own with no distractions around. Take the phone off, relax with a great book, enjoy a movie alone or go out for a walk. Time alone rejuvenates the spark when you see each other again. There is no need to be involved so much in a relationship that you forget about your individual needs and goals. Healthy relationships support and create space between two people. You must allow yourself time to develop together and individually as they make each move toward a healthy interaction easier and more desirable. You can be an individual within a relationship without depleting either.

Health Exercise, eat healthy, be creative, find something you feel passionate about and explore more. do your best to stay fit so you can increase your sexual endurance and performance. You are what you eat and what you put in is what you put out, so think twice about having that fast food hamburger three times a week. It is a lot easier to stay healthy once you get a routine down. Ask your partner to do it with you. Support each other at a healthier lifestyle and grow into a healthier sexual relationship as well!

Attraction - Be sure to stay up on the key elements that make you shine. I am not talking about dressing nice or filling your life up with materialistic things. I am talking about keeping your personality attractive and you tone vibrant. There is a time and a place for lulls or depression, and we all succumb to those things at some point or another. But do your best to stay positive and fun and you will notice you will attract the same in your life. Yes, it can get hard and sometimes everything seems on your back, but life is the result of your perception. We only live once, so don't take the things around you for granted and enjoy the moments you have here on this beautiful journey. Be attractive and attract the positive forces in your life. If you are constantly depressed or nervous or demanding or unsatisfied, you will no doubt end up in those exact situations within a relationship. You are as great as the people you surround yourself with. Be only the best, and you will attract the best!

Bladder Infections

2008-02-25T01:16:00.001+05:30

Urinary tract infections (UTIs) are often classified as upper or lower tract infections. Cystitis, infection of the bladder, is an example of a common lower tract infection. Pyelonephritis is the most prevalent upper tract infection. If an infection moves to the kidneys, it can be life threatening. So it is advised that you take this very seriously and seek the medical diagnosis of a physician immediately if you believe you may have a UTI. Although a UTI may occur after sexual intercourse and it is often related to the mechanisms of intercourse in sexually active women, it is not sexually transmitted.

The site of a urinary tract infection may be in the kidneys (which filter blood to produce urine), the ureters (the tubes that carry urine to the bladder), the bladder or the urethra (the tube that leads to the outside opening).

The urinary system is normally sterile (bacteria-free). Because the outside opening of the urinary system (the meatus) is located near the vagina and the anus, bacteria that occur normally in those areas can enter the meatus and contaminate the environment. Since the urethra in females is very short, it is easy for bacteria to infect the bladder.

Symptoms

The symptoms of urinary tract infections vary from individual to individual. Common symptoms are a burning sensation when urinating, a feeling of not being able to empty your bladder thoroughly, a feeling of having to urinate immediately, getting up to urinate multiple times at night (if not a usual pattern), frequently needing to urinate in small amounts. Other symptoms may include lower back pain, lower abdominal pain, and cloudy, bloody or foul-smelling urine. Some women have no symptoms during the early stages of an infection.

Prevention

The best form of medicine is prevention and by employing simple hygiene measures you can greatly decrease the likelihood of having a UTI. The following guidelines may help prevent the occurrence of urinary tract infections:

Always wipe from front to back after urinating and after a bowel movement to avoid contaminating the urethra with bacteria from the vaginal and rectal areas.
Urinate frequently during the day. Urinating allows the body to dispose of bacteria in the urine before an infection can develop.
Always urinate within ten minutes after intercourse if possible. Intercourse causes slight trauma to the urethra and allows bacteria to enter. Urinating helps flush these bacteria out. If this is not possible, drinking 10-12 ounces of water immediately after intercourse will cause you to urinate later and help flush the bacteria out.
Adequate lubrication during sex will decrease urethral irritation.
If you have anal intercourse or anal-finger contact, wash the penis, vulva, hands and/or dildo with soap and water prior to vaginal penetration. This will reduce the risk of introducing bowel bacteria into the vagina and urethra.
If condoms are used during anal contact, be sure to change condoms before engaging in vaginal contact.
Drink at least eight glasses of liquids (preferably water) per day, to increase urination and help flush out bacteria.
Avoid coffee, tea, carbonated beverages and alcohol. These substances irritate the bladder and cause a slight amount of bleeding to occur. When bleeding occurs, bacteria may enter the blood vessels more easily.
Do not allow the meatus (urethral opening) to remain moist for long periods. Moist environments are favourable for bacterial growth and mobility. Bubble baths, wet or tight clothing, use of nylon underwear, and spandex clothing, all promote moistness and irritation.
Clean around the meatus with water, daily, to remove secretions and decrease moisture.
Cranberry juice, cranberry pills, or dried cranberries help prevent cystitis by stopping bacteria from adhering to the bladder wall.

Treatment

Medication for a UTI is prescribed according to an individual's specific needs, medical history, symptoms and urine test results. Treatment consists of a prescribed antibiotic. It is essential that you strictly follow your medication directions. Be sure to complete the medication - even if you no longer have symptoms of an infection. If you stop taking your medication before the prescribed time, bacteria may remain in your bladder and urethra and cause the infection to flare up again. Also, by doing this, you are actually allowing the harmful bacteria to become stronger and thus more resistant to antibiotic treatment. The next infection may be that much harder to remedy.

Occasionally, a bladder infection will recur directly following treatment, even if medications are taken exactly as prescribed. If this happens, you should contact your physician again for re-evaluation.

Introduction to Sex Therapy

2008-02-24T03:02:00.004+05:30

Sex Therapy is the treatment of individuals who face the trauma of dealing with a sexual dysfunction or unhealthy sexual expression. Using the most sophisticated techniques possible therapy accesses drugs, psychiatry and other areas of medical sciences to deal with a complicated series of sexual problems.

The Rise of Sexual Therapy

Since sexuality has become more and more important in our society the value of sexual therapy has become more and more important. Along with increased attention from the scientific community, the treatment of sexual dysfunction has soared in recent years. Now that we know more about physiology and psychology we are able to treat sexual problems more effectively than even before.

Sexual identity is usually like air, you never notice it until it’s gone or polluted. Most only have a deep connection with their sexuality when it is something to struggle with. For these people struggling with their sexual functions they may experience a devaluation of self.

The institution of marriage is changing and shifting and bringing with it all sorts of different organizing structures for relationships. Alternatives to marriage are now being more openly tried and are becoming more widely accepted than at any other time in our history. Regardless of the structure of the intimate relationship shared, sexuality serves a valuable function for most couples. It becomes an expression of caring, not only for the partner, but also for oneself. It can become a powerful bonding element in a relationship, which, in today's society, must withstand considerable demands on time, energy and commitment. Dissatisfaction with the sexual relationship and the loss of that shared intimacy, in many instances, may lead to negative feelings and attitudes that are destructive to the relationship. Many marriages end therefore, because of unresolved sexual differences and difficulties.

The Problems

The sex therapist works with a wide variety of problems related to sexuality. People seek help with such problems as arousal (impotence and frigidity), as well as problems with orgasm (either inability to climax or the inability to control ejaculation). In addition to seeking medical evaluation and treatment, many people who experience painful intercourse also seek the assistance of a sex therapist. Couples often seek help when it becomes apparent that differences exist in their sexual desires, or when they sense that their sexual relationship is not developing as they would wish. The need for additional information, more effective verbal/physical communication and sexual enrichment leads many couples to the sex therapist's office in their quest to enhance their intimate relationship.

The qualified sex therapist is also available to those wishing to resolve troublesome sexual inhibitions or change undesirable sexual habits. People with questions about their sexual identity or sexual preferences seek out the trained sex therapist for consultation. Parents consult the therapist about the sexual curiosity and experimentation of their children and seek insight into ways to foster the healthy development of their youngsters through effective sex education in the home. Sex therapists also assist those experiencing sexual difficulties as a result of physical disabilities - or as the consequence of illness, surgery, aging or alcohol abuse.

Sex Therapy’s Uniqueness

Sex therapy employs many of the same basic principles as the other therapeutic modalities, but is unique in that it is an approach developed specifically for the treatment of sexual problems. That is, sex therapy is a specialized form of treatment used with one aspect of the wide range of human problems. Herein lies its value and also its limitation! Sex therapy techniques, when applied by an unskilled counselor or therapist, might focus too readily on mechanical sexual behavior, to the exclusion of the total individual and the total relationship.

What Can’t Sex Therapy Do

As with any therapy for personal or behavioral difficulties, sex therapy has its limitations. Although treatment is usually brief and effective with most sexual concerns, sex therapy does not offer a miracle cure for all interpersonal problems.

Success of treatment depends upon many factors, not the least of which are the nature of the problem, the motivation of the patient, the therapeutic goals and the therapist's skills. The motivated prospective patient and/or couple should choose a therapist carefully and establish realistic goals early in the counseling.

If you are not comfortable with your therapist or feel that the therapist has set unrealistic performance goals for you, discuss these concerns with him/her. All therapy depends upon trust and mutual respect, but this is particularly true when working with intimate issues of sexuality.

Discerning a Quack From a Doctor

One must realize that with any new field, a variety of definitions and expectations will exist for a time, and that a wide variety of people will claim expertise in accordance with their own definition of the field. The expectations presented here might be criticized as too rigid, but it is purposefully intended to present a fairly strict set of guidelines for selecting a sex therapist. Very few states license sex therapists, so the client must exercise caution and must choose wisely!

Five criteria need to be met in choosing a sex therapist.

Firstly, the therapist must have a sound knowledge of the anatomical and physiological bases of the sexual response. The sex therapist may, therefore, have a basic medical background or may come out of another non-medical profession but with post-graduate education in the biological aspects of human sexuality. A qualified non-medical sex therapist will usually work closely with physicians or may function as a non-physician in a medical clinic or university school of medicine.
Secondly, the qualified sex therapist must be skilled in providing counseling and psychotherapy, and most sex therapists will be found to have a sound background in psychology, psychiatry, psychiatric social work or psychiatric nursing. This background in the behavior sciences is essential to the understanding of the total individual and to the planning of an individualized treatment program. There are, however, some notable exceptions to the rule that sex therapists should have a traditional mental health training background, in that there are also highly respected and well trained sex therapists who began as clergy. These clergy, however, need to demonstrate specific post-graduate training in pastoral counseling or in equivalent psychiatric mental health areas.
The third criterion is that the sex therapist, having both biological and psychological sophistication, must be able to demonstrate extensive post-graduate training specifically within the areas of sexual function and dysfunction, sex counseling and sex therapy. A weekend workshop or possession of a few sex therapy films does not meet this criterion, and the prospective client should feel free to ask for a list of specific training experiences in these specialized areas.
The fourth requirement to be met is that of having expertise in relationship counseling. That is, the sex therapist should also be a skilled marital, family and/or group therapist. In order to work effectively with sexual problems, the sex therapist must be able to work effectively with non-sexual relationships as well. Sexual behavior does not occur in a vacuum - it occurs within a relationship! The total relationship must, therefore, be accurately evaluated and treated.
The fifth requirement is the therapist's adherence to a strict code of ethics! Prospective clients have the right to request a copy of the therapist's ethical code before agreeing to any treatment.

Get a Referral

If you need a sex therapist, you might begin by consulting your family physician, gynecologist or urologist. Ask for a referral to someone your doctor has used confidently in the past.

When calling a professional, be sure to ask questions about qualifications, experience and fees! It is recommended that you call and ask, "Do you have a specialty?" rather than stating, "I have a sex problem - can you help?"

Perhaps the most useful referrals will come from other knowledgeable professionals within your community. However, it is also helpful to be able to discover which therapists belong to recognized national professional associations having high membership requirements and enforcing rigid codes of ethics. Specifically, The American Association for Marriage and Family Therapy (AAMFT) is a national professional association that certifies marriage and family therapists and who would provide a list of its clinical members in your geographical area. More specifically, The American Association of Sex Educators, Counselors and Therapists (AASECT) is the largest national group that certifies sex educators, sex counselors and sex therapists. You can find the names and addresses of the certified professionals in your area by writing to this association. AASECT will also provide you with a copy of their Code of Ethics for Sex Therapists upon request. Addresses for AAMFT and AASECT are provided at the end of this page.

Dealing with the Issues

Even qualified sex therapists may differ widely in their basic approaches to the treatment of sexual problems, but some generalizations can be made.

First of all, you can expect to be talking explicitly and in detail about sex. One cannot solve sexual problems by talking around them! Neither can one gain new sexual information unless clear, direct instruction is given!

Second, you might expect to be offered the opportunity to add to your knowledge by reading selected books and/or viewing clinical films designed specifically for use in sex therapy. You should not, however, do anything which you do not understand, and you must reserve for yourself the right to question the purpose of an assignment. It is your right to decline or postpone acting on the suggestions of your therapist, rather than allowing yourself to be pushed into behavior which might actually increase your discomfort. Every assignment, task or experience presented by the therapist should fit into an understandable and acceptable treatment plan - and you have the right to question the procedures.

Third, you should expect sex therapists to be non-judgmental and to portray their own comfort in giving and receiving sexual information. While you might expect to be challenged and confronted on important issues, you should also expect to experience a respectful attitude toward those values which you do not wish to change.

Fourth, unless your therapist is a licensed physician wishing to conduct a physical examination, you should not expect to be asked to disrobe in the presence of your therapist. Sexual contact between client and therapist is considered unethical and is destructive to the therapeutic relationship. Neither should you expect to be required to perform sexually with your partner in the presence of your therapist. Overt sexual activities just should not occur in your therapist's presence, even though the talk, material and the assignments must, by the nature of the problem, be specifically sexual and at times bluntly explicit.

Finally, you should feel that you are heard and adequately represented in your sexual therapy. That is, you should not have been stereotyped as "female”, "gay", "too old", or in any other way that interferes with your sense of unique identity within the therapeutic setting. You should feel that you are being treated as an individual, not as a category!

Sex therapy is a new, dynamic approach to very real human problems. It is based on the assumptions that sex is good, that relationships should be meaningful, and that interpersonal intimacy is a desirable goal. Sex therapy is by its nature a very sensitive treatment and by necessity must include respect for the client's values. It must be nonjudgmental and non-sexist, with recognition of the equal rights of men and women to full expression and enjoyment of healthy sexual relationships.

Breast Health

2008-02-24T03:00:00.000+05:30

Maintaining breast health is of utmost importance. The American Cancer Society’s findings indicate that breast cancer is the 2nd leading cause of cancer deaths in women in the United States. (American Cancer Society, Cancer Facts and Figures 2007, 2007) Moreover, the highest incidence of breast cancer occurs in women living in North America. ( American Cancer Society, What Are the Key Statistics for Breast Cancer?, 2007) Breast cancer gets a lot of attention because of these statistics, but there are other conditions that you need to be aware. Read on for general information about breast disorders, the importance of early detection and some tips on self-examination. The information presented in this article does not replace the advice of a qualified medical practitioner. It is intended to bring awareness to this area so that you can be motivated to consult a medical professional about regular screenings and preventative health tips.

There are numerous breast disorders to be aware of; so many in fact that we’ll stick to pointing out some major categories. There are a number of breast conditions associated with infections and irritation that are due to hormonal changes and breast-feeding. Mastitis, which is caused by the blockage of milk ducts, is more common than you might think and can lead to pain, fever and abscesses, which would require surgical intervention. Pregnancy can be a beautiful life-changing event, but a woman needs to be conscious of risk factors. Fibrocystic Disease, which is characterized by benign tumours or cysts in the breast, can be disturbing because it can be mistaken for a cancerous variety. Paget's disease of the breast, on the other hand, is malignant (meaning: severe and progressively worsening) and can go relatively unnoticed until very late in its progression because the symptoms don't present themselves as harmful. These disorders all have one thing in common: they can be diminished but require a woman to be conscious of changes to her breast and body.

Early detection is vital to a woman's health and treatment options. It’s important to know that not all breast disorders are malignant. Therefore, if you notice that there have been changes to your breast or nipple shape, discharge, or skin irritation, do not be alarmed: simply report these findings to your doctor. The more in tune you are with your ever-changing body, the better off you'll be in keeping yourself healthy.

Early detection is significantly improved by routine checkups, ever improving technologies to detect cancer and regular self-exams. Prevention by maintaining a healthy lifestyle combined with early detection can help people overcome disease.

Self Examination is a necessary part of your overall health routine and maintenance. We'd like to share a few tips. Practice makes perfect: if you try to do a Breast Self Exam (say) once a month on an easy-to-remember day, you get to know your breasts well and can be more conscious of gradual changes. Try to pick a period of time when your breasts won't normally be swollen or sore (e.g. not near a period).

Also, do a visual inspection of your breasts and take note of scaliness, rashes, nipple discharge and changes in shape and color of your breast and/or nipples. Use a mirror to assist you and consider noting down observations in a journal. Also, do your self exam in a number of positions like standing, sitting and lying down. Use the first few fingers of your hand and use circular motions to inspect the tissue all around your breast, in your armpit, from your collarbone to the top of your tummy. Your best bet would be to get your doctor to show you how they do it.

If you find something unusual while doing a breast exam, don’t panic because there are a lot of conditions out there that are benign (meaning: mild and non-progressive). However, make it a point to get it checked out thoroughly. If you are not a person who has high risk factors for breast cancer, share this message with people that you care about who might be: it might motivate them to live a more consciously healthy lifestyle to try to diminish any risk factors that they might facing.

Massage Basics

2008-02-23T23:37:00.001+05:30

Getting prepared

A massage should be a pleasant, sensual experience and there many things that can be done to ensure that it is so.

Firstly, you definitely do not want to be interrupted, so lock all your doors and unplug the phones.
The next thing you need to know is that a good massage is not a quick massage. Be prepared to spend some time with your partner, and do your best to set the mood. Dim the lights, have a good massage area (couches are lame), light up some candles, make sure the room temperature and your hands are warm (not too hot), and soft relaxing music is never a bad touch (make sure it is something your partner will like though).
Have your partner shower or bathe to relax and clean himself or herself.
Nice touches are; aromas, a sprinkle of rose petals over the bed, or anything that will help set the mood.

Getting Started

Your goal in a massage is to put your partner in a state of relaxation; if you are scared or worried, it is very easy to read from your body language.

Start slowly, be sensitive to your partner’s response and adapt your technique accordingly; while great massages are not the easiest to give, it is also difficult to give a bad one if you keep this rule in mind. Rub some massage oil or cream in your hands to get it warm, and then go to work.

The whole concept of massage is built around being touched, so try to keep constant contact with your partner. As you explore their body, try to do it in a continuous way to help keep your flow going, as well as to increase the intimacy level. If you are learning for the first time, or learning to please a new partner, don't forget to communicate. You don't necessarily have to ask if every motion you try feels good, but don't be afraid to ask if they want something harder or softer, and make sure to listen to your partner's breathing, it is an excellent indication of how you are doing. Try to keep your movements rhythmic, even, and symmetric when starting out. This will allow your partner to understand what is going on, and relax even more. As you get more experience, you will learn tricks and combo moves to improve your abilities.

Where should you start the massage? Well, there is no one place to begin. Virtually every part of the body (at least the areas that you are allowed to touch) is fair game. Some spots are better then others, and those are usually the ones that allow you to traverse your partners whole body continuously, but there is nothing wrong with hitting the best areas more than once (refer to erogenous zones in the pleasing women and men sections) as long as you don’t dwell too intensely on more sensitive areas.

Starting with the feet and moving up is one way to go about it … another is starting at the head and working your way down. We want to reiterate, there is no one way of doing massage, so start wherever you are comfortable ... just keep experimenting. A suggestion for first timers would be to start at the soldiers, then go to the neck, scalp, run your fingers down to his or her shoulders, arms, upper back, lower back, buttocks, thighs, calves, and then feet; then flip him or her over and work back up. Some areas are better massaged softly, others are better if they are massaged deeper, so start trying! As you gain experience, the whole process will become second nature.

How to use your hands

Again, there is no right or wrong way! We have found that using your finger tips softly in softer and more sensitive areas, and using your full hand, especially your thumbs, works wonders on large, commonly sore, muscle areas like the outer thighs and shoulders. If you are ever unsure, start softly and progressively massage deeper carefully monitoring your partner's breathing. It won't take long until your partner thinks you are a professional.

Some people enjoy being scratched (lightly is recommended), others enjoy being licked, some prefer little circular movements, others enjoy hard deep massages, and yet others want them all. Besides giving ideas, we are unable to give you a road map to your partner's body, as every person is different and enjoys different stimulation. This article will be extended in the near future to include some "hitting strokes", and don't forget to check the pleasing men and women sections to find ways to please each area of your partner's body.

The best advice that we can give you is this … "know your partners body". It is the people who know their partner's bodies the best, who are usually remembered to be the best lovers!

How To Put on a Female Condom

2008-02-23T12:00:00.002+05:30

Female condoms are soft, transparent tubular sheaths that are inserted into the vagina prior to sexual intercourse and provide protection against both pregnancy and STDs, including HIV/AIDS. The inner right at the closed end of the condom aids in insertion and secures the device in place during intercourse, while the softer ring remains outside the vagina. They can not be reused. Here are step by step instructions on using the female condom.

Difficulty: N/A

Time Required: with practice only a minute or so

Here's How:

Check the expiry date on the package.
Open the package and find the closed end of the condom. Hold the inner ring at the closed end of the condom, and squeeze it together in the middle, forming a figure eight with the ring.
Find a comfortable position to insert the ring. Most women will do it lying on their back, squatting, or standing with one foot on a chair.
With your free hand, spread open the outer vaginal lips.
Holding the inner ring, push the ring up into the vagina as far as possible, past the pubic bone and covering the cervix.
Insert index or middle finger into FC, to insure it is in place. About one inch of the condom, including the outer ring will remain outside your body.
Once the penis enters the vagina this slack will decrease. However the outer ring should remain outside the vagina protecting the external genitalia.
Be careful not to let the penis push the outer ring into the vagina. Also be sure that the penis enters the vagina in the condom and not on the side between the condom and the vaginal wall. If either of these happens, stop sex play immediately and readjust the ring.
To take out the female condom, hold the outer ring and twist before you pull out. This will keep any fluid (semen) inside the ring.
Gently remove the ring and throw it out. If you want to be extra considerate, tie a knot in the top of the female condom so the semen doesn’t leak out in the garbage.

What is Sexual Risk?

2008-02-23T11:55:00.000+05:30

Few people would try to drive a car for the first time without getting some sort of instruction. Most of us know that before we can make a great soufflé we need to learn a bit about baking, and practice cracking eggs. Yet when it comes to sex, we are far too ready to rush into a decision without enough background information.

The first thing to understand about safer sex is that, like any sort of behavior in life, all sexual behavior carries some risk. Here are some examples of how sex can be risky:

You could be masturbating in your bed, fall off the bed and break your arm.
You are cautious about having sex with a new person, but decide to take the plunge. The sex is awkward, and the next day they break up with you in a really mean way.
You have unprotected oral sex with your partner and get a sexually transmitted disease.
You have what you think is a one night stand with someone who wants to move in with you the very next day.

There is risk in getting out of bed, in going to work or school, and in engaging in sexual behaviors both by yourself and with others.

So the goal is not to have “risk-free” sex, because it doesn’t exist.

The goal is for you to understand the risks you are taking, to choose what risks to take and not to take, and to make these decisions on your own, without too much influence from:

Parents
Partners
Social pressure
Drugs or alcohol
A host of other external factors

Understanding sexual risk is all about taking the time to make choices, rather than diving into a situation without thinking.

Because most of us don’t get the chance to learn a lot about sex, and we aren’t really allowed to talk about it much, we tend to make decisions without the kind of information we need to make good decisions.

Ultimately sexual risks are the potential negative consequences from sexual behavior and activities. The most obvious examples of this are sexually transmitted diseases. So when you think about having safer sex, of course think about the ways you can protect yourself and your partner(s) from sexually transmitted diseases, but also consider more broadly the way you make sexual choices without thinking, and the ways you can bring more thoughtfulness to your sexual decision making.

Yoga Sex Explored For Those Interested In Yoga Sex For A Fulfilling Sex Life

2008-02-22T22:42:00.002+05:30

Yoga sex as it will be discussed on this page refers to how you can improve your sex life through yoga. This discussion does not concern using specific yoga sex positions.

Although many of the yoga positions explained on this page, and in our many articles about yoga located at the bottom of this page, can indeed be used to dramatically spice up your sex life!

When you improve your spiritual and physical self, through yoga or many other methods, you will without a doubt have a better sex life.

Now contrary to what many people believe, the true yoga practitioners are no more against the pleasures of sex than they are food even though some of the elder sages do live on a lofty spiritual plane where all aspects of yoga sex techniques have ceased to matter.

On the contrary, Yoga, being a philosophy singularly free of both Puritanism and hypocrisy, its disciples recognize the yoga sex urge for the healthy instinct it is and would consider any attempt at its suppression profoundly unhealthy.

In other words, yoga and sex do go together.

Suppression and denial of yoga sex improvements can lead only to physical upsets and mental harm. But the Yogis are steeped in the general Eastern attitude which is simply that sexual impulses, yoga sex etc., like any other natural urges, may be used to either good purpose or evil, depending on ourselves.

If yoga sex is made synonymous with physical love-the carnal side of deep and genuine emotion-it becomes a supremely meaningful and beautiful expression of the man-woman relationship, the ultimate union.

The Hindu believe that woman is the complementary part of man, a gift from heaven, man's soul companion and helpmate, and that union must be not only mental and spiritual, but physical.

Marriage is entered upon in an attitude of humility, with full recognition of its solemnity.

In fact, one of the basic Hindu yoga sex writings, the Kama Sutra, is an elaborate treatise on the philosophy and etiquette of love, courtship and yoga sex behavior, both male and female, detailed in a manner which our best modern manuals on marriage techniques do not begin to approach.

Hindu temples are often decorated with phallic yoga sex representations which shock the traveler, but which to the worshippers have a deep spiritual significance. Because of this cultural attitude Oriental women share with their men an approach at the same time more natural and more sophisticated.

The Yogis, who teach that man's supreme goal is Self-realization, understand that such realization cannot be wholly achieved except through union with woman, his other half.

What one sex lacks the other provides.

Rigid denial of yoga sex is merely a superficial form of escape which is self-defeating. To live fully, with understanding, each human being must know something of the innermost depths of the mind of the other sex.

It is impossible to advance to complete understanding of Self, and of the world at large, while living in ignorance of the other half of mankind. Man and woman have been created for each other, not to exist in separate vacuums.

However, Self-realization may not be equated with self-indulgence. Therefore yoga sex teaches that much of our sex drive must also be sublimated, that is, channelled into other life drives, creative or otherwise useful and always constructive.

In this Yoga is not too different from the Freudian theory which claims that all our urges, including the life urge itself, are based in the libido.

The very symbol of Kundalini, remember, is the serpent; and the serpent is one of the basic and universal symbols of male sexuality, not only in Freudian language but throughout mythology and folklore everywhere.

This, according to some authorities, symbolizes yoga sex and the creative power wrongly used.

The Yogis themselves have learned how to transmute yoga sex energy into physic channels. Thus it is never either actually suppressed or dissipated but rather transmuted.

Sometimes it is drawn to the solar plexus for utilizing in healthful physical exercise. Sometimes it is sent to the brain and toward the spirit. To the advanced Yoga sex expert it then brings poise, harmony, freedom from desire, lasting serenity, and finally a merging with the universal consciousness.

To us average individuals, control over this basic inner force may well mean a happier personal life.

The man and woman doesn't exist whose personal life is not closely related to an amazing sex life - through yoga sex or any other improvements.

Yoga offers many such solutions. In the first place, a number of the yoga exercises help sublimate a restless sex urge while others awaken a sluggish body. Restlessness becomes positive, creative energy which may then be properly utilized instead of merely bringing trouble.

Conversely, lack of interest in one's mate-and sometimes the free-floating hostility arising out of such feelings-slowly gives way to a warmer, more giving attitude.

Sex, as we all know, is not all there is to a good marriage but it is one of its cornerstones. A warm hearted partner mated with a cold, unresponsive one may be willing out of loyalty to put up with a physical starvation diet, but is bound to be adversely affected and sometimes even emotionally destroyed.

Or else, the marriage itself is destroyed when once the rejected partner, having had enough of indifference, turns elsewhere for affection.

The sexless person-not as rare as many imagine-is a kind of emotionally impoverished individual.

Yoga sex education frees the student of the straight-jacket of prudishness and of hostility. But long before such emotional growth has been achieved certain obvious changes may be brought about through the daily performance of the proper asanas and mudras.

As we have said so many times at various points in this discussion, there can be no underestimating of the interplay of the physical and the spiritual in the human makeup. Therefore putting your physical house in order will do wonders for you in other ways too.

Sluggish sex urges are often traceable to inadequately functioning endocrine glands and a resulting hormone deficiency. The gonads, or sex glands, would be the offenders here.

But the gonads, like the other endocrines, are themselves controlled by the pituitary gland which is known to secrete about a dozen hormones that stimulate the proper functioning of all the other seven pair.

It may very well be, therefore, that the sexually indifferent person's basic trouble lies in some malfunctioning of the pituitary, a condition which medicine would treat by means of expensive hormone injections or equally expensive pills. The yoga method, of course, is through exercise.

You will find that the Headstand or Sirshasana advanced yoga poses, found in other yoga articles on this site, if practiced regularly, will stimulate the pituitary gland by sending a vast flow of blood to the head as your body briefly defies the laws of gravity.

Thus stimulated, it will then immediately wake up the gonads, which will begin to respond by producing hormones of their own. Needless to say this is not the only beneficial result of the Headstand (its various therapeutic effects are detailed along with directions for executing it) but it happens to be the yoga effect which concerns us here.

But revitalizing the pituitary is not the only way to keep the gonads in top functioning condition. Exercises for both stimulating and sublimating the yoga sex instincts include the Stomach Lift or Uddiyana Bandha, the Plough or Halasana, the Fish Pose, Matsyasana and the Supine Pelvic Posture.

Keep in mind that each of these sample yoga exercises is beneficial in more ways than for sex.

By learning to do them you will be reaping fringe benefits, but their specific value here is revitalization of the gonad secretions, overcoming seminal weakness in men and ovarian disturbances in women.

In a short while the sex effects will become apparent and will doubtless surprise you: you will be rewarded not only by physical revitalization, but a sense of greater inner harmony.

Anxieties relating to yoga and your sexual activity in general will gradually vanish.

Learning how to sublimate the yoga urge is a way to develop spiritual strength. Directing the emotions toward goals of universal love means reaching out toward everything in this world that is alive and good.

Love like this of course transcends the limits of sexual emotion and those who are able to experience it come to know an inner happiness denied less understanding and compassionate natures.

The very last thing a Yogi would maintain is that one must rise above sex. On the contrary, Yoga teaches that it is desirable to rise by means of it to greater spiritual heights.

Properly used, sex is the greatest of gifts and none may despise its rich potentialities. Both sexes should therefore learn to accept themselves completely, man as man, woman as woman, while at the same time recognizing that each of us carries some of the qualities of the opposite sex within us.

Armed with this knowledge and understanding, using yoga as an adornment, it is then possible to glory in its possession, not stifle it.

Tips for Safer & Smarter Sex (Featured Article)

2008-02-21T23:24:00.003+05:30

It is always smart to talk about sex with your partner, a peer educator or a healthcare professional before you make the decision to have sex. While sexual intercourse always involves some risk of pregnancy or sexually transmitted disease, there are definitely ways of making your sexual experiences safer. Here are 10 simple things you can do, say and think about now before you have sex:

1. Talk smart sex first. Have smart sex later. STIs and unintended pregnancies affect both partners, not just one person. If you feel uncomfortable discussing sex and birth control with your partner, then you shouldn't be having sex. Be straightforward and talk about sex beforehand so both partners know what to expect. It's easier to be rational and reasonable before you're in the "heat of the moment."

2. Don't feel pressured to have sex. Or have sex out of fear - fear of hurting someone's feelings by saying no or fear of being the "only one" who isn't doing it. Virtually everyone wants to fit in with his or her friends, but you should never compromise your values to be "part of the crowd." If you don't want to have sex, be honest, discuss the reasons behind your decision with your partner and stay true to you.

3. Don't abuse alcohol/use drugs if you think things could get physical. Drug use or alcohol abuse interferes with decision-making, which can lead to date rape, forgetting to use contraceptives or contracting an STI. The lowering of inhibitions that often accompanies alcohol use might make you think you'll enjoy sex more, but in fact, for a variety of biochemical reasons, too much alcohol actually makes sex less enjoyable for both men and women.

4. Two are better than one. To help prevent both pregnancy and STIs, you should correctly and consistently use a birth control method like the Pill, contraceptive injection or diaphragm (for pregnancy prevention) and a condom (to prevent STIs). Condom use is essential, especially in relationships that are not monogamous. If your partner says no to contraceptives that may prevent STIs, like condoms, it's probably time to rethink your relationship. Nothing is worth the potential lifetime consequences of a few minutes of unprotected fun.

5. Use the buddy system. If you go to a party or a bar, go with friends and keep an eye out for each other. Agree that you won't leave with another person without telling someone. Sometimes a friend's "second opinion" could help prevent you from making decisions that you might regret later.

6. Remember that "no" means NO and passed out doesn't mean YES. Being drunk isn't a defense for committing sexual assault. If you are too drunk to understand a person trying to say no; if you are too drunk to listen and respect a person saying no; or if you have sex with somebody who is passed out or incapable of giving consent, it can be considered rape.

7. Respect everyone's right to make his/her own personal decision - including yourself. There is no imaginary "deadline," no ideal age, no perfect point in a relationship where sex has to happen. If your partner tells you that he or she is not ready to have sex, respect his/her decision, be supportive and discuss the reasons behind it. It is everyone's ultimate right to decide when and how they have sex - be it the first time or the tenth time.

8. Be prepared for a sex emergency. Consider carrying two condoms with you just in case one breaks or tears while it's being put on. Both men and women are equally responsible for preventing STIs, using contraceptives and both should carry condoms. Sometimes things go wrong even when you try to do everything right. Women should also know about emergency contraception or EC. Taken within 72 hours of intercourse, EC may prevent pregnancy.

9. The best protection doesn't mean less affection. Abstinence is actually the most effective way to protect against STIs and prevent pregnancy. But practicing abstinence doesn't mean you can't have an intimate physical relationship with someone - it just means you don't have vaginal or anal intercourse. There are many other ways to be intimate and not have intercourse - just be aware that alternatives, like oral sex, carry their own risks.

10. Make sexual health a priority. Whether you are having sex or not, both men and women need to have regular check-ups to make sure they are sexually healthy. Women should have annual gynecological exams.

Sex: Fact and Fiction (2nd Page)

2008-02-21T23:20:00.000+05:30

continued...

“The idea that the penis is the most important part of your body underlies so many of men’s sexual problems,” says Cory Silverberg, a sexual health educator and founding member of Come As You Are, an education-based sex store in Toronto. “One of the biggest sex myths for men is the notion that we are our penises, and that’s all that counts in terms of sex.”

“It’s a myth that using the penis is the main way to pleasure a woman,” says Ian Kerner, PhD, a sex and relationships counselor in New York City whose book She Comes First offers a guide to “female orgasms and producing them through inspired oral techniques.” In his book, Kerner cites a study that reports women reaching orgasm about 25% of the time with intercourse, compared with 81% of the time during oral sex.

OK, OK, Size Isn’t Important. But How Can I Increase My Penis Size?

Despite the facts, the din of penis-enlargement marketing only seems to grow louder. (“Realize total and absolute power and domination in bed with your partner, with your new-found penis size and sexual performance” screams the ad for the Penis Enlargement Patch.) Men keep chasing after the mythical, mammoth-sized member.

Silverberg says male clients at his store, and in his counseling work, constantly ask him about penis pumps, whose powers of elongation, he says, are a “myth,” although he adds that some men who’ve used them report satisfaction, a phenomenon he explains this way: “I think spending more time paying attention to our genitals will probably increase our sexual health.”

Just the Facts on the G-Spot

If sex myths have such power over men’s thinking about their own anatomy, they have even more sway when it comes to female partners’ bodies -- especially the much-debated G-spot.

Named after a German doctor, Ernst Gräfenberg, who first wrote about an erogenous zone in the anterior vaginal wall, the G-spot was popularized by a 1982 book called … The G-spot. This region behind the pubic bone is often credited as the trigger for a vaginal (vs. clitoral) orgasm, and even a catalyst for female ejaculation.

At the same time, the G-spot is commonly derided as perpetuating the myth ensconced by Sigmund Freud -- namely, that the clitoral orgasm is a "lesser" form of climax than the vaginal orgasm, which requires penile penetration. As Ian Kerner summarizes, “In Freud’s view, there were no two ways about it: If a woman couldn’t be satisfied by penetrative sex, something must be wrong with her.”

The G-spot’s existence is still debated, and whether it’s fact or fiction depends on whom you ask.

“The G-spot exists,” says Seth Prosterman. “It’s a source of powerful orgasm for a percentage of women.”

Sex: Fact and Fiction (1st Page)

2008-02-21T23:07:00.001+05:30

If there were a roll call for the founding fathers of sex myths for men, a couple of no-brainers would surely make the list: porn legend John Holmes, whose yule-log-size penis still casts a shadow over anxiety-prone males. Ditto NBA-great Wilt Chamberlain, whose claim of having slept with 20,000 women makes Don Juan look monastic.

And then there’s purveyor-of-sex-myths Walt Disney.

“I think Walt Disney creates a lot of mythology,” says Seth Prosterman, PhD, a clinical sexologist and licensed marriage and family therapist practicing in San Francisco. “In Disney movies, people fall in love and walk into the sunset, and you get this myth that intimacy is a given once you fall in love, and sexuality is natural and follows that.”

In reality, says Prosterman, “Sex is something that we learn throughout a lifetime.”

If sexuality is a continuing education, a lot of us are scrambling to make up course credits. And in a realm that’s clouded by ego, myth and advertising that preys on anxieties, getting the facts about sex can be difficult. What is the average size of the male penis? How long do most men last during intercourse? Can men have multiple orgasms? Does the G-spot exist, and if so, how do I find it?

Penis Size: The Hard Facts

“Drastically enlarge the penis length and width to sizes previously thought impossible!” reads a website for the Penis Enlargement Patch. (One envisions a lab-coated mad scientist pouring chemicals on his own penis, then shouting ”Eureka!” and phoning the Guinness Book.) Almost anyone with an email account has been deluged by spam for such miracle-growth patches and pills, and the endurance of sex myths may explain the pervasiveness of such ads.

“We equate masculinity and power with penis size,” says Ira Sharlip, MD, clinical professor of urology at the University of California at San Francisco and president of the International Society for Sexual Medicine. “Of course, there’s really no relationship.” Still, Sharlip says, “all” of his patients want to increase their penis size.

What’s the average penis size? How fast is premature ejaculation? Exactly where is the G-spot? Grab a ruler and a stopwatch as the experts sort sex myths from the facts.

The idea that bigger is better is “not just total mythology,” says Seth Prosterman, who has counseled couples since 1984 and notes that some of the women he’s worked with do prefer a bigger penis -- aesthetically or “fit-wise.” But, he adds, “For the vast majority of partners, penis size doesn’t matter.”

So what, exactly, constitutes a big penis? Let’s whip out some data:

The average penis size is between five and six inches. That’s for an erect penis.
The flaccid male organ averages around three and a half inches.

Sex Fact: We Are Not Our Penises

If you had an anxiety hiccup before you read the “erect” qualifier, consider it a metaphor for the danger of jumping to conclusions about penis size -- or about the primacy of the penis altogether.

Fears and Phobias

2008-02-21T17:41:00.002+05:30

The roller coaster hesitates for a split second at the peak of its steep track after a long, slow climb. You know what's about to happen — and there's no way to avoid it now. It's time to hang onto the handrail, palms sweating, heart racing, and brace yourself for the wild ride down.

What Is Fear?

Fear is one of the most basic human emotions. It is programmed into the nervous system and works like an instinct. From the time we're infants, we are equipped with the survival instincts necessary to respond with fear when we sense danger or feel unsafe.

Fear helps protect us. It makes us alert to danger and prepares us to deal with it. Feeling afraid is very natural — and helpful — in some situations. Fear can be like a warning, a signal that cautions us to be careful.

Like all emotions, fear can be mild, medium, or intense, depending on the situation and the person. A feeing of fear can be brief or it can last longer.

How Fear Works

When we sense danger, the brain reacts instantly, sending signals that activate the nervous system. This causes physical responses, such as a faster heartbeat, rapid breathing, and an increase in blood pressure. Blood pumps to our large muscle groups to prepare the body for

physical action (such as running or fighting). Skin sweats to keep the body cool. Some people might notice sensations in the stomach, head, chest, legs, or hands. These physical sensations of fear can be mild or strong.

This response is known as "fight or flight" because that is exactly what the body is preparing itself to do: fight off the danger or run fast to get away. The body stays in this state of fight–flight until the brain receives an "all clear" message and turns off the response.

Sometimes fear is triggered by something that is startling or unexpected (like a loud noise), even if it's not actually dangerous. That's because the fear reaction is activated instantly — a few seconds faster than the thinking part of the brain can process or evaluate what's happening. As soon as the brain gets enough information to realize there's no danger ("Oh, it's just a balloon bursting — whew!"), it turns off the fear reaction. All this can happen in seconds.

Fears People Have

Fear is the word we use to describe our emotional reaction to something that seems dangerous. But the word "fear" is used in another way, too: to name something a person often feels afraid of.

People fear things or situations that make them feel unsafe or unsure. For instance, someone who isn't a strong swimmer might have a fear of deep water. In this case, the fear is helpful because it cautions the person to stay safe. A person could overcome this fear by learning how to swim safely.

A fear can be healthy if it cautions a person to stay safe around something that could be dangerous. But sometimes a fear is unnecessary and causes more caution than the situation calls for.

Many people have a fear of public speaking. Whether it's giving a report in class, speaking at an assembly, or reciting lines in the school play, speaking in front of others is one of the most common fears people have.

People tend to avoid the situations or things they fear. But this doesn't help them overcome fear — in fact, it can be the reverse. Avoiding something scary reinforces a fear and keeps it strong.

People can overcome unnecessary fears by giving themselves the chance to learn about and gradually get used to the thing or situation they're afraid of. For example, people who fly despite a fear of flying can become used to unfamiliar sensations like takeoff or turbulence. They learn what to expect and have a chance to watch what others do to relax and enjoy the flight. Gradually (and safely) facing fear helps a person to overcome it.

Fears During Childhood

Certain fears are normal during childhood. That's because fear can be a natural reaction to feeling unsure and vulnerable — and much of what children experience is new and unfamiliar.

Young kids often have fears of the dark, being alone, strangers, monsters, or other scary imaginary creatures. School-aged children might be afraid when it's stormy or at a first sleepover. As they grow and learn, with the support of adults, most kids are able to slowly conquer these fears and outgrow them.

Some kids are more sensitive to fears and may have a tough time overcoming them. When fears last beyond the expected age, it might be a sign that someone is overly fearful, worried, or anxious. People whose fears are too intense or last too long might need help and support to overcome them.

Phobias

A phobia is an intense fear reaction to a particular thing or a situation. With a phobia, the fear is out of proportion to the potential danger. But to the person with the phobia, the danger feels real because the fear is so very strong.

Phobias cause people to worry about, dread, feel upset by, and avoid the things or situations they fear because the physical sensations of fear can be so intense. So having a phobia can interfere with someone's normal activities. A person with a phobia of dogs might feel afraid to walk to school in case he or she sees a dog on the way. Someone with an elevator phobia might avoid a field trip if it involves going on an elevator.

A girl with a phobia of thunderstorms might be afraid to go to school if the weather forecast predicts a storm. She might feel terrible distress and fear when the sky turns cloudy. A guy with social phobia experiences intense fear of public speaking or interacting, and may be afraid to answer questions in class, give a report, or speak to classmates in the lunchroom.

It can be exhausting and upsetting to feel the intense fear that goes with having a phobia. It can be disappointing to miss out on opportunities because fear is holding you back. And it can be confusing and embarrassing to feel afraid of things that others seem to have no problem with.

Sometimes, people get teased about their fears. Even if the person doing the teasing doesn't mean to be unkind and unfair, teasing only makes the situation worse.

What Causes Phobias?

Some phobias develop when a person has a scary experience with a particular thing or situation. A tiny brain structure called the amygdala (pronounced: uh-mig-duh-luh), keeps track of experiences that trigger strong emotions. Once a certain thing or situation triggers a strong fear reaction, the amygdala warns the person by triggering a fear reaction every time he or she encounters (or even thinks about) that thing or situation.

Someone might develop a bee phobia after being stung during a particularly scary situation. For that person, looking at a photograph of a bee, seeing a bee from a distance, or even walking near flowers where there could be a bee can all trigger the phobia.

Sometimes, though, there may be no single event that causes a particular phobia. Some people may be more sensitive to fears because of personality traits they are born with, certain genes they've inherited, or situations they've experienced. People who have had strong childhood fears or anxiety may be more likely to have one or more phobias.

Having a phobia isn't a sign of weakness or immaturity. It's a response the brain has learned in an attempt to protect the person. It's as if the brain's alert system triggers a false alarm, generating intense fear that is out of proportion to the situation. Because the fear signal is so intense, the person is convinced the danger is greater than it actually is.

Overcoming Phobias

People can learn to overcome phobias by gradually facing their fears. This is not easy at first. It takes willingness and bravery. Sometimes people need the help of a therapist to guide them through the process.

Overcoming a phobia usually starts with making a long list of the person's fears in least-to-worst order. For example, with a dog phobia, the list might start with the things the person is least afraid of, such as looking at a photo of a dog. It will then work all the way up to worst fears, such as standing next to a person who's petting a dog, petting a dog on a leash, and walking a dog.

Gradually, and with support, the person tries each fear situation on the list — one at a time, starting with the least fear. The person works on each fear until he or she is comfortable. The person takes as long as needed to feel comfortable and isn't forced to do anything.

A therapist could also show a person with a dog phobia how to approach, pet, and walk a dog, and help the person to try it, too. The person may expect terrible things to happen when near a dog. Talking about this can help, too. When people find that what they fear doesn't actually turn out to be true, it can be a great relief.

A therapist might also teach relaxation practices such as specific ways of breathing, muscle relaxation training, or soothing self-talk. These can help people feel comfortable and bold enough to face the fears on their list.

As a person gets used to a feared object or situation, the brain adjusts how it responds and the phobia is overcome.

Often, the hardest part of overcoming a phobia is getting started. Once a person decides to go for it — and gets the right coaching and support — it can be surprising how quickly fear can melt away.

How Do People Get AIDS?

2008-02-12T19:52:00.000+05:30

AIDS stands for acquired immunodeficiency syndrome, a disease that makes it difficult for the body to fight off infectious diseases. The human immunodeficiency virus known as HIV causes AIDS by infecting and damaging part of the body's defenses against infection, namely the white blood cells known as CD4 helper lymphocytes (pronounced: lim-fuh-sites).

The only known way for HIV to be transmitted from one person to another is when it is spread from the inside of an infected person's body to the inside of another person's body. This can happen when infected fluids - such as semen (also known as "cum," the fluid released from the penis when a male ejaculates), vaginal fluids, or blood - are passed from one person to another. A person can become infected even if only tiny amounts of these fluids are spread.

How does someone become infected? HIV can be spread through sexual intercourse if one of the partners has the virus. The virus can be spread through an infected person's blood, semen, and secretions from the cervix (part of a female's uterus) or vagina. HIV can travel to another person through cuts and sores on the penis, rectum (the last part of the intestine that connects to the anus), vagina, or skin around the genitals and probably the mouth and other mucous membranes. These cuts or sores are often so small that a person isn't even aware of them. Girls and guys who have a discharge (an abnormal fluid coming from the vagina or penis) or genital sores because they have a sexually transmitted disease are at increased risk for infection. HIV can be spread sexually from a man to a woman, a woman to a man, a man to a man, and a woman to a woman.

People who inject themselves with drugs also risk infecting themselves with HIV. Many people who use needles to take intravenous drugs or steroids share the needles with others. If a person with HIV shares a needle, he or she also shares the virus, which lives in the tiny amounts of blood attached to the needle. Sharing needles can also pass hepatitis and other serious infections to another person.

Also, a newborn baby is at risk of getting the HIV virus from his or her mother if she is infected. This can happen before the baby is born, during birth, or through breastfeeding. and women should be tested for HIV because infected women who receive treatment for HIV are much less likely to spread the virus to their babies. Babies born to mothers infected with HIV are also given special medicines to try to prevent HIV infection.

If you have never had sex and you don't inject drugs, you don't need to worry about whether you have HIV. But if you have had sex or are planning to in the future, HIV is definitely something you should be prepared to prevent. If you do have sex, using latex condoms properly every time can help protect you. Condoms work by providing a barrier to the body fluids that can be shared during sexual activity (including oral sex). Always follow the directions exactly and never use the same condom twice.

Asking people if they have HIV is not a reliable way of finding out whether they are infected. People may not answer truthfully. They may be embarrassed to tell you or may not want you to know. Or they may not even know they have the virus because it can take many years for symptoms to develop. An infected person will look healthy for many years and can still spread the virus. The most certain way of preventing HIV infection is by not having sex (abstinence) and by not sharing needles to do drugs.

There are many places you can get more information about HIV and AIDS, personal counseling, and, when appropriate, testing. Talk with your doctor about any concerns you might have.

Why Are My Breasts Sore?

2008-02-11T22:02:00.000+05:30

Like most parts of the body, breasts can be sore from time to time. Not only for girls, but for guys, too. You may be worried about your body's development, about what causes breast soreness, and even about cancer.

If you're a girl, you may have noticed a slightly sore feeling when you wash your breasts in the shower. Or maybe you felt an ache when you've rolled onto your stomach in bed. Sometimes it may have felt like your breasts gained 10 pounds overnight.

If you're a guy, you may have noticed some tenderness and even a lump beneath your nipple area.

Whether it's a dull ache or a sharp pain, soreness in your breasts can be scary. TV shows, magazines, and newspapers are filled with information about breast cancer, so it's easy to think your pain could make you a statistic, but don't freak out.

The truth is that breast pain in a teen is rarely cancer. So what is pain from and how can you be sure?

What Are Breasts and Why Do I Have Them?

All mammals have breasts and humans are no exception. Breasts, which are milk-producing glands, begin to enlarge in females around the onset of puberty. Breasts are made of fat and other tissue that surround and protect nerves, blood vessels, and milk ducts (small tube-like paths).

The main biological reason young women have breasts is to allow them to feed babies. Since long before the invention of the bottle, babies have been nursed (fed milk) straight from their mothers' nipples. Although some women give their babies formula from bottles, many women still breastfeed their newborns. In fact, doctors recommend breastfeeding as the best way to meet a baby's nutritional needs.

The timing of breast development varies from girl to girl. Most girls begin getting breasts around 10 or 11, but it's normal for breast development to start anytime between the ages of 8 and 13. In general, it takes 4 to 5 years for a girl's breasts to reach their adult size.

When guys start puberty it is common to develop a small amount of breast enlargement too. During puberty, hormones in the body cause the breasts to grow larger. The difference is for guys, this condition is called gynecomastia and is usually temporary.

What Causes Soreness?

One of the most common times that breasts might feel sore is when they are beginning to develop. First you might notice a small button-like lump beneath the nipple area. The medical name for this is the breast bud, and it is often present in guys and girls. The breast bud may be a little tender and may cause you to worry but it's a normal part of puberty.

It is also common to have sore breasts around the beginning of a girl's period, or menstruation. Before her period starts, a girl's body produces lots of the female hormones estrogen and progesterone.

Changes in these hormones can cause feelings that together are called premenstrual syndrome, or PMS. Some girls have painful cramps in their stomachs, headaches, mood swings, or cravings for certain foods right before their periods begin. During this time the body may retain water, which can make a girl feel puffy and bloated. Rings and shoes may feel tight at this time.

Just as fingers and feet swell, so can breasts. All that fluid forces the breast tissues to expand, which stretches the nerves and makes breasts feel achy or tender.

Breast swelling and tenderness can also be one of the earliest signs of pregnancy. Be sure to talk to a parent or doctor right away if you might be pregnant.

Also, if you ever notice discharge from one or both breasts, call your doctor right away.

What Can I Do to Relieve the Ache?

Most PMS symptoms, including breast soreness, should disappear as your period begins. Over-the-counter pain relievers, such as acetaminophen or ibuprofen, might be helpful. Wearing a supportive bra might also help.

Healthy eating, regular exercise, and getting enough sleep are really your best bets for lessening the ache. You might try cutting down on salty foods and foods that contain caffeine, like coffee, tea, and even chocolate. Try caffeine-free soda or herbal tea instead. Some girls find that eating a diet rich in calcium helps with PMS symptoms.

If you're tired, take a rest! Snuggle on the couch with your pillow and watch a good movie. Sometimes getting your mind off your aches is the best thing you can do.

What if I'm Still Worried?

Sometimes these tips won't help you feel better. Maybe the pain is a little sharper this time, or maybe it lasted longer than usual, or maybe you just want to get it checked out. You don't need to sit at home and worry — visit your doctor.

Let your doctor know about your concerns. The doctor sees patients all the time for things that may seem silly, but if you're worried, then it's not dumb. Although you may feel a little embarrassed to ask about breast pain or about a lump, there's no need to. A breast exam is a quick and painless procedure. Besides, it's a small price to pay for a doctor's assurance that your aches are completely normal.

How Can I Tell My Mom I'm Smart About Sex?

2008-02-09T04:47:00.000+05:30

My mom is always bringing up sex in our conversations. She says she's trying to educate me but it's really embarrassing. I feel like I know everything I need to know and will make good decisions when it comes to having sex. How do I convince her of this?
– Allie*

While some families can talk comfortably about sex, many can't. Even if your mom is OK with the subject, you might not be. It's hard to tell from your question, but your mom might be bringing up sex as a way to try to bond with you. She also might be worried about you, which is normal for any parent. Figuring out why she keeps bringing up sex can help you plan your response.

The simplest (though not always easiest) thing is to ask her if she's concerned about your sexual health. If she is, simply reassure her by telling her what you know — and informing her you know all about proper protection. If her answer is "No, I'm just trying to keep our relationship strong," you can still reassure her — and figure out a bonding experience that's a little less awkward.

And as awkward and embarrassing as it is to talk about sex, your mom is trying. Not every parent does.

HIV and AIDS

2008-02-07T11:59:00.000+05:30

What Is It?

AIDS is one of the most serious, deadly diseases in human history.

More than 20 years ago, doctors in the United States identified the first cases of AIDS in San Francisco and New York. Now there are an estimated 42 million people living with HIV or AIDS worldwide, and more than 3 million die every year from AIDS-related illnesses.

AIDS is caused by the human immunodeficiency virus (HIV). HIV destroys a type of defense cell in the body called a CD4 helper lymphocyte (pronounced: lim-fuh-site). These lymphocytes are part of the body's immune system, the defense system that fights infectious diseases. But as HIV destroys these lymphocytes, people with the virus begin to get serious infections that they normally wouldn't — that is, they become immune deficient. The name for this condition is acquired immunodeficiency syndrome (AIDS).

As the medical community learns more about how HIV works, they've been able to develop drugs to inhibit it (meaning they interfere with its growth). These drugs have been successful in slowing the progress of the disease, and people with the disease now live much longer. But there is still no cure for HIV and AIDS.

Hundreds of U.S. teens become infected with HIV each year. HIV can be transmitted from an infected person to another person through blood, semen (also known as "cum," the fluid released from the penis when a male ejaculates), vaginal fluids, and breast milk.

The virus is spread through high-risk behaviors including:

unprotected oral, vaginal, or anal sexual intercourse ("unprotected" means not using a condom)
sharing needles, such as needles used to inject drugs (including needles used for injecting steroids) and those used for tattooing

People who have another sexually transmitted disease, such as syphilis, genital herpes, chlamydia, gonorrhea, or bacterial vaginosis are at greater risk for getting HIV during sex with infected partners.

If a woman with HIV is pregnant, her newborn baby can catch the virus from her before birth, during the birthing process, or from breastfeeding. If doctors know an expectant mother has HIV, they can usually prevent the spread of the virus from mother to baby. All pregnant teens and women should be tested for HIV so they can begin treatment if necessary.

How Does HIV Affect the Body?

A healthy body is equipped with CD4 helper lymphocyte cells (CD4 cells). These cells help the immune system function normally and fight off certain kinds of infections. They do this by acting as messengers to other types of immune system cells, telling them to become active and fight against an invading germ.

HIV attaches to these CD4 cells, infects them, and uses them as a place to multiply. In doing so, the virus destroys the ability of the infected cells to do their job in the immune system. The body then loses the ability to fight many infections.

Because their immune systems are weakened, people who have AIDS are unable to fight off many infections, particularly tuberculosis and other kinds of otherwise rare infections of the lung (such as Pneumocystis carinii pnuemonia), the surface covering of the brain (meningitis), or the brain itself (encephalitis). People who have AIDS tend to keep getting sicker, especially if they are not taking antiviral medications properly.

AIDS can affect every body system. The immune defect caused by having too few CD4 cells also permits some cancers that are stimulated by viral illness to occur — some people with AIDS get forms of lymphoma and a rare tumor of blood vessels in the skin called Kaposi's sarcoma. Because AIDS is fatal, it's important that doctors detect HIV infection as early as possible so a person can take medication to delay the onset of AIDS.

How Do People Know They Have HIV?

Once a person's blood lacks the number of CD4 cells required to fight infections, or the person has signs of specific illnesses or diseases that occur in people with HIV infection, doctors make a diagnosis of AIDS.

Severe symptoms of HIV infection and AIDS may not appear for 10 years. And for years leading up to that, a person may not have symptoms of AIDS. The amount of time it takes for symptoms of AIDS to appear varies from person to person. Some people may feel and look healthy for years while they are infected with HIV. It is still possible to infect others with HIV, even if the person with the virus has absolutely no symptoms. You cannot tell simply by looking at someone whether he or she is infected.

When a person's immune system is overwhelmed by AIDS, the symptoms can include:

extreme weakness or fatigue
rapid weight loss
frequent fevers that last for several weeks with no explanation
heavy sweating at night
swollen lymph glands
minor infections that cause skin rashes and mouth, genital, and anal sores
white spots in the mouth or throat
chronic diarrhea
a cough that won't go away
trouble remembering things

Girls may also experience severe vaginal yeast infections that don't respond to usual treatment, as well as pelvic inflammatory disease (PID).

How Can It Be Prevented?

One of the reasons that HIV is so dangerous is that a person can have the virus for a long time without knowing it. That person can then spread the virus to others through high-risk behaviors. HIV transmission can be prevented by:

abstaining from sex (not having oral, vaginal, or anal sex)
always using latex condoms for all types of sexual intercourse
avoiding contact with the bodily fluids through which HIV is transmitted
never sharing needles

How Is It Diagnosed and Treated?

If you think that you may have HIV or AIDS or if you have had a partner who may have HIV or AIDS, see your family doctor, adolescent doctor, or gynecologist. He or she will talk with you and perform tests. The doctor may do a blood test or a swab of the inside of your cheek. Depending on what type of test is done, results may take from a few hours to several days.

People can also get tested for HIV/AIDS at special AIDS clinics around the country. Clinics offer both anonymous (meaning the clinic doesn't know a person's name) and confidential (meaning they know who a person is but keep it private) testing. Most AIDS testing centers will ask you to follow up for counseling to get your results, whether the test is negative or positive.

If you're not sure how to find a doctor or get an AIDS test, you can contact the National AIDS Hotlines at (800) 342-AIDS (English) or (800) 344-7432 (Spanish). A specialist there will explain what you should do next.

There is no cure for AIDS, which makes prevention so important. Combinations of antiviral drugs and drugs that boost the immune system have allowed many people with HIV to resist infections, stay healthy, and prolong their lives, but these medications are not a cure. Right now there is no vaccine to prevent HIV and AIDS, although researchers are working on developing one.

Healthy Dining Hall Eating

2008-02-07T11:06:00.000+05:30

Maybe you started out with healthy goals at dinnertime: some steamed vegetables with your lasagna, a heaping bowl of greens from the salad bar. But as you headed to a table, the fries caught your eye. Then you decided you'd better hit the desserts now, because who knows what will be left when you're done with dinner?

Sound familiar? You're away at college, and your parents are no longer looking over your shoulder to make sure you eat your vegetables. This and many other new freedoms might feel great. But they may not be good news for your body.

While some students stock up on fruits and vegetables in the dining hall, most fill their trays with things they like without paying much attention to what their bodies need. Even someone with the best intentions probably finds it difficult to resist the less-healthy options.

Your waistline's not the only thing at stake. The foods you choose affect your energy, concentration, and memory, because your body and brain need the right nutrition to function properly. So before you reach for a soda or another slice of pizza, remember that smart choices from the different food groups will help you feel your best.

What Does Your Body Need?

Nutritional requirements vary from person to person, depending on age, sex, size, level of activity, and other factors. For specific recommendations suited to your needs, talk to a doctor, registered dietitian, or your student health office or nutritional counselor at your university. In general, however, your diet should provide you with a balance of protein, dairy products, carbohydrates, vegetables, and fruits.

Many nutritional experts recommend that the majority of a person's diet come from grains, vegetables, and whole fruit.

Whole-grain carbohydrates — such as brown rice and whole-grain breads, cereals, and pasta — are better choices than their more processed counterparts (like white bread and regular pasta) because they retain more vitamins, minerals, and fiber.

Canned or frozen vegetables and fruits sometimes contain added salt, sauces, or sugar, so read the labels carefully or choose fresh vegetables and fruits. And even though fruit and vegetables are often referred to as one food group, don't skip your vegetables in favor of fruit. (You should actually eat more vegetables than fruit for an ideal balance.)

Protein is another essential part of any diet that should not be overlooked. You can get protein from meat, fish, poultry, eggs, or nonanimal sources such as dry beans (kidney beans, chick peas, and lentils, to name a few) and nuts.

Dairy products like cheese, yogurt, and milk also provide protein, as well as much-needed calcium. Eating a few servings of low-fat dairy such as yogurt or skim milk and two to three servings of additional lean protein-rich foods every day will give you nutritional benefits without too much fat and cholesterol. Watch out for snack foods that tend to be high in sugar, fats, and calories. You may not eliminate them completely, but they should only play a small role in your overall diet.

Snack Attacks

Sometimes, though, those fatty or sugary foods are just what you crave. When you've been up for hours studying, you might look to sugar, a fried treat, or caffeine because you think they'll give you a boost. Plus, they're readily available and easy to grab. But you may want to consider healthier alternatives that can give you more energy with fewer negative consequences.

If you need a solid snack, consider a lean munchie like popcorn (but watch out for too much butter or salt). Or if you're really hungry, a combination of protein and carbohydrates will satisfy you longer than high-fat or sugary snacks. Try an apple and peanut butter, yogurt mixed with low-fat granola, or a tortilla with cheese, heated in the microwave and topped with salsa.

Meeting Special Dietary Needs

Eating well is difficult for everyone, but some people face an even greater challenge than others. Like lots of students, Brian, a sophomore at the University of Virginia and a vegetarian, sometimes finds it tough to focus on nutrition. "The dining halls try to serve veggie stuff, but a lot of the time it looks pretty unappealing," he says. "Sometimes it's downright nasty, and you can't find many other options." That means on some days he ends up eating peanut butter and jelly for three meals in a row. Because Brian has little money to supplement his dining hall meal plan, he always grabs a healthy snack for later, usually a ripe piece of fruit.

Yet Brian is no stranger to nutrition and taking care of his body. He's an avid runner and became a certified personal trainer in high school. To make up for his occasional ruts, he works hard to give his body the variety of food it needs.

Vegetarians and students with food alergies, medical conditions like diabetes, or special religious requirements may find it harder to get by in a dining hall, but most schools make an effort to meet their needs. Dining hall meals typically feature several choices for a main course, one of which is usually vegetarian.

Vegetarian meals often help meet the needs of both vegetarians and students with religious requirements. Another option is to make a meal out of side dishes. Combine a baked potato topped with low-fat cheese, some steamed vegetables, and peanut butter or low-fat cream cheese on wheat toast for a filling meal. Sample salad, soup, fruit, yogurt, pasta, and other foods for more selections.

If you have special dietary requirements — especially medical ones — you may need to talk to the manager of the dining hall or to someone in student services to request certain foods. Students with food allergies need to know the ingredients that go into the dishes they enjoy — not to mention they have to be careful about ensuring that foods haven't been cross-contaminated with possible allergens like nuts or shellfish.

Most schools offer nutrition counseling through dining services or the student health center. Check your school's telephone directory or website for information.

Overcoming Common Dining Hall Mistakes

Even when they know what their bodies need, the most attentive diners can still make mistakes while filling their plates. For the best results at mealtime, follow a few simple guidelines:

Take the right approach to food. Don't feel guilty if you have a burger or a piece of cake. Instead of thinking of foods as "bad" or "good," most experts say moderation is the key. No food is off-limits — just pay attention to the size of the portions you take and how often you eat that food. Try not to get caught up in counting every calorie. It's more important to concentrate on getting the nutrients you need by eating a wide variety of food and including plenty of fruits, vegetables, grains, and lean proteins.

Check your fluids. Sometimes it's easy to confuse hunger and thirst. You may think you're hungry when your body actually needs more liquid. Be sure you stay hydrated throughout the day — and several cups of coffee or servings of soda don't count. The caffeine in sodas and coffee is a diuretic (which means it makes you urinate more) and sodas, juice drinks, and sports drinks are loaded with sugar, which can add up to extra pounds. Instead, drink plenty of water.

Go for variety. Frozen yogurt tastes great, but it shouldn't be a staple of your diet. Try not to eat the same one or two foods all the time or always take three of your food groups from the dessert counter. It's healthier to focus on getting a variety of fruits, vegetables, proteins, carbohydrates, and fats. A salad of raw vegetables, dark leafy greens, and beans, topped with some nuts and fruit, delivers the different nutrients your body needs. Or add some chicken and a little cheese to a green salad and you have a whole meal. (Plus, this is a great way to help you get the recommended five servings of fruits and vegetables a day.)

Watch your portions. Our bodies can't always tell us when enough is enough: One study found that people given larger portions tend to eat more food, no matter how hungry they are. So pay attention to what you're eating and stop when you start to feel full.

The appropriate amount of food a person should eat depends on age, gender, and activity level. A portion is the amount of food a person chooses to eat, and as a general rule it should not be larger than a fist.

If you're concerned about your weight you may want to stick to the following serving size guidelines:

Keep protein portions about the size of your palm.
A serving of milk is 8 fluid ounces (1 cup).
A grain serving is the equivalent of one piece of bread or half a bagel. So when you eat a sandwich you are actually getting two servings of grain.
A recommended serving of pasta is only ½ cup (although most people may eat two or three times this amount).
Limit nuts and other snack foods to a few tablespoons — about the amount that fits into a cupped hand (the recommended average serving is ¼ cup).
Fill up on vegetables. A serving of vegetables is only ½ cup. But because most are low in calories and high in nutrients, you can pile on the veggies and be on your way to getting the recommended number of servings each day.

Do what you can to stick to these recommendations. The more you put on your plate, the more you are likely to eat.

Also:

Don't linger. Dining halls are like endless buffets. You can sit for hours, and the longer you sit the more you can eat. Try to avoid hanging out in the dining hall for too long so you don't eat more than your body needs.

Stock up on healthy snacks. Most dining halls will let you take fruit or other healthy snacks with you when you leave. Slip an apple or an orange into your bag to help you resist the late-night lure of the vending machine later on.

Beyond the dining hall, learning more about nutrition can help you make better choices about what you put in your body. Talk to a nutrition counselor or someone on the school's health services staff for suggestions. When you turn to the Web for facts, choose carefully. Some sites concentrate on nutritional fads or promote information that is incorrect. Your school's website may be a good place to start. Many universities offer online health and nutrition information tailored to students.

As you educate yourself about nutrition, making smart choices in the dining hall will become second nature. While you're paying attention to food, think about fitness, too. Make an effort to work in at least 30 minutes of moderate exercise each day (like walking, jogging, swimming, or working out at the gym). Pairing exercise with healthy foods will help fuel both your body and your mind.

Happier With Sex Life: Men or Women?

2008-02-07T10:47:00.000+05:30

Study Reveals Global Gender Gap in Sexual Well-Being

By Miranda Hitti
WebMD Medical News

Reviewed by Louise Chang, MD

February 02, 2008 -- All over the world, men are more satisfied with their sex lives than women, a new study shows.

The study included 13,882 women and 13,618 men in 29 countries. All participants were at least 40 years old.

No matter where participants lived, men generally rated their sexual well-being higher than women, write the University of Chicago's Edward Laumann, PhD, and colleagues.

Participants completed surveys on their "sexual well-being," which was defined as the physical and emotional satisfaction of sexual relationships, satisfaction with sexual health or function, and the importance of sex in one's life.

Women rated themselves lower than men in all of those categories, Laumann's team reports in the Archives of Sexual Behavior.

International Sex Survey

Participants were randomly chosen. They were told that their answers would be confidential.

Survey questions included:

"Generally, how happy have you been with your life as a whole [physical, social, family, work] during the past 12 months?"
"During the past 12 months, how physically pleasurable did you find your relationship with your partner to be?"
"During the past 12 months, how emotionally satisfying did you find your relationship with your partner to be?"
"If you were to spend the rest of your life with your sexual function/sexual health the way it is today, how would you feel about this?"

Participants also rated how strongly they agreed or disagreed with statements including:

"Older people no longer want sex."
"A 'real man' is ready for sex at any time."
"Women have greater control over sexual desires than men."
"Women have a duty to meet their partner's sexual needs."

World's Views on Sexual Well-Being

The researchers split the countries into three clusters, which included:

Cluster 1: Western Europe, Mexico, Australia, Canada, New Zealand, South Africa, U.S.
Cluster 2: Algeria, Egypt, Israel, Italy, Morocco, Turkey, Korea, Malaysia, the Philippines, Brazil.
Cluster 3: China, Indonesia, Japan, Taiwan, Thailand.

The countries in cluster 1 had the highest ratings of sexual satisfaction, but cluster 2 attributed more importance to sex than the other groups, the researchers write. Cluster 3 ranked lowest in all categories on the survey.

Cultural differences in sexual attitudes, practices, and sexual well-being between "East" and "West" deserve more study, the researchers write.

Participants who rated their health as being good also gave their sex lives better ratings. Health was a bigger influence than age, the study shows.

As for the gender gap, Laumann's team writes that "true parity remains an ideal even in countries where beliefs about gender equality are more widespread."

Study's Limits

Many potential participants refused to take the survey. No one knows if their views match those noted in the study.

Also, the surveys weren't given the same way worldwide, which could have affected the results, the researchers note. For instance, the surveys were done by telephone in many Western countries, by mail in Japan, door-to-door in the Middle East and South Africa, and in public places in Asian countries except Japan.

People who hadn't been sexually active in the past year weren't included in some of the results, including those related to sex's impact on overall happiness.

The study was funded by the drug company Pfizer. However, the researchers state in the journal that Pfizer had no input on how the researchers analyzed, interpreted, and reported the findings.

Is My Penis Normal?

2008-02-07T10:27:00.000+05:30

Just about every guy wonders how he measures up in the "down-there" department at one time or another. Here's the lowdown for any guy who's ever worried about whether his penis is a normal size.

There's a fairly wide range of normal penis sizes - just as there is for every other body part. And just like other parts of the body, how a penis appears at different stages of a guy's life varies quite a bit. You wouldn't expect someone who is 11 years old to look the same as someone who's 19.

Guys normally develop at different times. Some may start developing as early as 9. Others may not start developing until 15 or even later. The age at which a guy starts to grow varies from person to person. It all depends on when he enters puberty and his hormones start doing their thing.

Growth in penis size is just one part of puberty, which also includes such changes as pubic hair development, testicular growth, muscle development, and a growth spurt. Late starters almost always catch up fine - they just reach full maturity a little later.

Penises come in different sizes, shapes, and colors. These traits are hereditary, like eye color or foot size, and there's nothing you can do to change them. Despite what you may hear or read, no special exercises, supplements, or diets will speed up the development process or change a guy's size. Also, like his feet, a guy's penis may appear smaller to him just because the perspective is different when he's looking down. And there's a lot less difference in penis size between guys when they get an erection (a "boner" or "hard on") than when their penises are relaxed.

In addition to size, guys also wonder about other aspects of how their penises look, such as whether the skin covering the penis is normal or if it's OK for a guy's penis to hang to the left or right (it is!). If you're concerned about how your penis looks, ask your doctor. Guys who are reaching puberty should have regular testicular exams, so that's a good time to ask your doctor any questions.

Taking a ride on the hormonal roller-coaster means lots of changes - and a lot of common worries - for both guys and girls. Just as guys may wonder about how their penises develop, lots of girls ask the same thing about their breasts.

If you're wondering about your development, don't try to compare yourself to your older brother or your best friend - they're probably at a different stage of development than you are anyway. The important thing to remember is that it's OK to not be a mirror image of the guy at the next urinal.

Virginity: A Very Personal Decision

2008-02-06T23:39:00.000+05:30

Sometimes it might seem like everyone in school is talking about who's a virgin, who isn't, and who might be. For both girls and guys, the pressure can sometimes be intense.

But deciding whether it's right for you to have sex is one of the most important decisions you'll ever have to make. Each person must use his or her own judgment and decide if it's the right time — and the right person.

This means considering some very important factors — both physical ones, like the possibility of becoming pregnant or getting a sexually transmitted diseases (STD) — and emotional factors, too. Though a person's body may feel ready for sex, sex also has very serious emotional consequences.

For many teens, moral factors are very important as well. Family attitudes, personal values, or religious beliefs provide them with an inner voice that guides them in resisting pressures to get sexually involved before the time is right.

Peer Pressure Problems and Movie Madness

Nobody wants to feel left out of things — it's natural to want to be liked and feel as if you're part of a group of friends. Unfortunately, some teens feel that they have to lose their virginity to keep up with their friends or to be accepted.

It doesn't sound like it's all that complicated; maybe most of your friends have already had sex with their boyfriends or girlfriends and act like it isn't a big deal. But sex isn't something that's only physical; it's emotional, too. And because everyone's emotions are different, it's hard to rely on your friends' opinions to decide if it's the right time for you to have sex.

What matters to you is the most important thing, and your values may not match those of your friends. That's OK — it's what makes people unique. Having sex to impress someone or to make your friends happy or feel like you have something in common with them won't make you feel very good about yourself in the long run. True friends don't really care whether a person is a virgin — they will respect your decisions, no matter what.

Even if your friends are cool with your decision, it's easy to be misled by TV shows and movies into thinking that every teen in America is having sex. Writers and producers may make a show or movie plot exciting by showing teens being sexually active, but these teens are actors, not real people with real concerns. They don't have to worry about being ready for sex, how they will feel later on, or what might happen as a result. In other words, these TV and movie plots are stories, not real life. In real life, every teen can, and should, make his or her own decision.

Boyfriend Blues or Girlfriend Gripes

Although some teens who are going out don't pressure each other about sex, the truth is that in many relationships, one person wants to have sex although the other one doesn't.

Again, what matters most differs from person to person. Maybe one person in a relationship is more curious and has stronger sexual feelings than the other. Or another person has religious reasons why he or she doesn't want to have sex and the other person doesn't share those beliefs.

Whatever the situation, it can place stress and strain on a relationship — you want to keep your boyfriend or girlfriend happy, but you don't want to compromise what you think is right.

As with almost every other major decision in life, you need to do what is right for you and not anyone else. If you think sex is a good idea because a boyfriend or girlfriend wants to begin a sexual relationship, think again.

Anyone who tries to pressure you into having sex by saying, "if you truly cared, you wouldn't say no," or "if you loved me, you'd show it by having sex" isn't really looking out for you and what matters most to you. They're looking to satisfy their own feelings and urges about sex.

If someone says that not having sex after doing other kinds of fooling around will cause him or her physical pain, that's also a sign that that person is thinking only of himself or herself. If you feel that you should have sex because you're afraid of losing that person, it may be a good time to end the relationship.

Sex should be an expression of love — not something a person feels that he or she must do. If a boyfriend or girlfriend truly loves you, he or she won't push or pressure you to do something you don't believe in or aren't ready for yet.

Feeling Curious

You might have a lot of new sexual feelings or thoughts. These feelings and thoughts are totally normal — it means that all of your hormones are working properly. But sometimes your curiosity or sexual feelings can make you feel like it's the right time to have sex, even though it may not be.

Though your body may have the ability to have sex and you may really want to satisfy your curiosity, it doesn't mean your mind is ready. Although some teens understand how sex can affect them emotionally, many don't — and this can lead to confusion and deeply hurt feelings later.

But at the same time, don't beat yourself up or be too hard on yourself if you do have sex and then wish you hadn't. Having sexual feelings is normal and handling them can sometimes seem difficult, even if you planned otherwise. Just because you had sex once doesn't mean you have to continue or say yes later on, no matter what anyone tells you. Making mistakes is not only human, it's a major part of being a teen — and you can learn from mistakes.

Why Some Teens Wait

Some teens are waiting longer to have sex — they are thinking more carefully about what it means to lose their virginity and begin a sexual relationship.

For these teens, there are many reasons for abstinence (not having sex). Some don't want to worry about unplanned pregnancy and all its consequences. Others see abstinence as a way to protect themselves completely from STDs. Some STDs (like AIDS) can literally make sex a life-or-death situation, and many teens take this very seriously.

Some teens don't have sex because their religion prohibits it or because they simply have a very strong belief system of their own. Other teens may recognize that they aren't ready emotionally and they want to wait until they're absolutely sure they can handle it.

When it comes to sex, there are two very important things to remember: one, that you are ultimately the person in charge of your own happiness and your own body; and two, you have a lot of time to wait until you're totally sure about it. If you decide to put off sex, it's OK — no matter what anyone says. Being a virgin is one of the things that proves you are in charge, and it shows that you are powerful enough to make your own decisions about your mind and body.

If you find yourself feeling confused about decisions related to sex, you may be able to talk to an adult (like a parent, doctor, older sibling, aunt, or uncle) for advice. Keep in mind, though, that everyone's opinion about sex is different. Even though another person may be able to share useful advice, in the end, the decision is up to you.

Why Are My Breasts Different Sizes?

2008-02-05T11:23:00.000+05:30

Having different-sized breasts is perfectly normal. It's quite common for girls to have different-sized breasts or nipples, especially as they develop during puberty. Everyone's different, and no two women's breasts will look exactly the same. In fact, asymmetry — where one body part, like a foot or a hand, is a slightly different size or shape from its partner — is quite common in humans.

When girls begin puberty, usually between the ages of 8 and 13, their breasts begin to develop starting with just a little swelling under the nipple. This is known as breast budding. You may notice that one of your breasts starts developing before the other or that one is growing more quickly. Many times this difference in breast size evens out once a girl is older, usually by age 20. But it's also perfectly normal for women's breasts to remain different sizes even when they're fully developed.

Some girls with different-sized breasts worry that there's something medically wrong, but chances are, for a teen, there isn't. If you're really worried about your breast size, talk to your doctor or gynecologist. He or she should be able to reassure you that your breasts are normal.

Girls who notice their breasts are different sizes are aware of their breasts — and that's good news. Being aware of your breasts can help you stay healthy! Learning how your breasts normally look (and feel) can help you notice any changes that might not be normal. Your doctor can teach you how to do a breast self-exam (BSE) that will help you become familiar with your breasts so you can identify any changes.

Some girls worry about their different-sized breasts for cosmetic reasons. Many girls with different-sized breasts or nipples just accept that they are normal and don't do anything differently. But other girls feel self-conscious. It's likely that no one else notices your breasts look different, though. Other people usually can't see the difference in the size of a girl's breasts — even if that difference is a full cup size.

The fact is that exercises, supplements, or diets won't change the size or shape of a girl's breasts — only plastic surgery can do that. (And most doctors recommend that a girl wait until her breasts have finished growing before considering plastic surgery.) Some girls decide to wear especially supportive bras or special inserts that make their breasts appear more equal in size. Talk to a lingerie salesperson if you want some suggestions for evening things out. It may also help to talk to your mom, older sister, or an aunt or grandmother — they may have worried about having different-sized breasts during their teen years, too.

Everyone develops differently, and it's normal for the two sides of our bodies to be a little different from each other. We humans aren't as evenly proportioned as we appear at first glance!

Meditation and Sex

2008-01-30T00:38:00.000+05:30

Meditation and Sex

The quality of attention in meditation is a lot like sex, when you find the way you like it. It is a delicate internal meeting, a meandering discovery of what you enjoy, and a gradual surrender into more and more pleasure. And afterwards, you feel great! You’re a new woman, totally yourself: connected, renewed, juicy and relaxed. The process is very similar in meditation and in sex: you get an inner urge or call and give yourself the time and space to sensuously explore. You create the safety to relax. It’s the best when there’s no demand for anything in particular to happen! You simply allow yourself to enjoy and gently unfold. You get interested. You focus on the intriguing sensory details, and as you pay attention your senses get turned on. You get present and you start to let go. Inevitably, just about then, you suddenly find yourself thinking of something else: oh, have to do the laundry, oh, I didn’t call Suzy back. You are “away” for a few seconds. But naturally and eventually, the pleasure calls you back (it is a compelling focus), and as you go with the sensations and movement, you let go a little more. There is a slow dilation deep inside, a melting open. You tap into your succulent nature. This cycle happens in waves, deepening in intensity, until you are absorbed in pleasure, taken over by the energy. Currents of life force surge through you, clearing pathways down to your toes and up through the top of your head, revitalizing every cell and balancing everything. Meditation is a communion with yourself. You are finding what works for you – your rhythm, your body, your emotions. Its gentle, undemanding touch can help to heal any places of trauma, sexual wounds or inhibition. The secrets you learn in meditation will enrich your sensuality within yourself and how you choose to open sexually with another. Meditative awareness can be a rapturous lovemaking with the universe. This secret awaits you.

Taboo Check

When we slow down and enjoy our senses, we claim our sensuality. Sensuality is defined as surrender to voluptuous experience. Meditation stretches you; you stretch the range of your senses and it feels fabulous. But you will come up against your personal limitations on pleasure. Confront the taboo to pleasure; meet it head-on. Does all this sensuousness sound outrageous, scandalous, or downright wrong? Meditation this earthy may not be what you expected. Does it seem counter-intuitive to what you’ve heard? Let’s take a look at this belief. When you meditate, you enter a special state of relaxation. Physiological research finds it is a state of rest even deeper than sleep, but you’re awake inside. Part of the time you’re even watching yourself dream. You may never have rested this deeply before, or never been conscious while so relaxed. What does incredible restfulness feel like? What does it feel like to lie in bed or on the beach and be completely at ease? It is delicious; it is sensuous. Meditation is a distinct state with its own rules and permissions. A major part of learning to meditate is unlearning patterns of stress. You learn not to carry over the rules of work, driving, or being in school to your internal time with yourself. Work is good, but if you make meditation into work, it won’t be respite. It’ll just be one more damn chore on your long list of to-dos. Dispense with the old “no pain/no gain” attitude. It is obsolescent and untrue. Find your way to stretch a little more in the direction of pleasure. Part of your learning in meditation is to tolerate these new sensations. Unless you give yourself permission to let meditation be sensuous and voluptuous, you’ll tend to limit your range. You will miss half the experience and half the benefits. Women have a natural sensuality and unless interfered with will tend to experience meditation as a caress, deeply pleasurable like a bath. The melted state feels vulnerable and you may wonder if there are rules that you’re breaking. You might even invent some. The very feeling that you are violating taboos is a sign of success; it means that you are going deep. It is a challenge to face this and you need to find ways to support yourself. So surrender to your own experience. Do not surrender to abstract ideas, techniques or gurus. Get this point right away so that you don’t bore yourself to death. Many women are afraid to really feel their sensuousness – or do not know how to – so their meditation becomes a very narrow experience. There is no hidden bonus to limiting yourself; you will simply not want to meditate. You may as well construct your meditation practice out of what you love and enjoy, because then it will be easier to pay attention and you will want to meditate. One of the great secrets is how much fun meditation is. It can even feel deliciously naughty. Once you know how, you may find it is something you crave, and even prefer over your “vices”. Imagine how luxurious that is! If you follow your own guidance, you will discover secret pathways, secret pleasures. Each teacher and each student has found little joys about meditation that no one else has discovered, tiny ways to observe. If you were in a garden with a cat, a dog, a child, a gardener, an artist and an entomologist, each one would show you a completely different world of delight, because each one enjoys a special aspect of the garden and explores it in a particular way. We’ve been listening to our students for thirty years and are always learning new things. Find your way – your unique, sensual and womanly way.

Birth Control: Condom

2008-01-29T17:51:00.000+05:30

What Is It?

Condoms are considered a barrier method of contraception. There are male condoms and female condoms. A male condom is a thin latex (a type of rubber) sheath that is worn on the penis. A female condom is a polyurethane sheath with a flexible ring at either end. One end is closed and is inserted into the vagina, the other end is open and the ring sits outside the opening of the vagina. The male condom is far more widely used and is sometimes called a "rubber" or "prophylactic."

How Does It Work?

The condom works by keeping semen (the fluid that contains sperm) from entering the vagina. The male condom is placed on a guy's penis when it becomes erect. It is unrolled all the way to the base of the penis while holding the tip of the condom to leave some extra rubber. This creates a space for semen after ejaculation and makes it less likely that the condom will break.

After the guy ejaculates, he should hold the condom at the base of the penis as he pulls out of the vagina. He must do this while the penis is still erect to prevent the condom from slipping off when he gets soft. If this happens, sperm could enter the vagina.

The female condom is inserted into the vagina using the closed-end ring. The other ring creates the open end of the condom. The sheath then lines the walls of the vagina creating a barrier between the sperm and the cervix. The male and female condoms should not be used at the same time because they can get stuck together and cause one or the other to slip during intercourse, making them ineffective. The female condom can be inserted up to 8 hours prior to intercourse. It should be removed immediately after sex.

A used condom should be thrown in the garbage, not down the toilet. Once a condom is used, it cannot be reused. A new condom should be used each time you have sex and it must be used from start to finish every time you have sex to prevent pregnancy and sexually transmitted diseases (STDs). Never use oil-based lubricants such as mineral oil, petroleum jelly, or baby oil with condoms because these substances can break down the rubber.

And if a condom ever seems dry, sticky, or stiff when it comes out of the package, or if it is past its expiration date, throw it away and use a new one. It's a good idea to have several condoms on hand in case there is a problem with one. It's best to store unused condoms in a cool, dry place.

How Well Does It Work?

Over the course of 1 year, 15 out of 100 typical couples who rely on male condoms alone to prevent pregnancy will have an accidental pregnancy. The use of the female condom is a little less reliable and 21 out of 100 couples will have an unintended pregnancy.

Of course, these are average figures and the chance of getting pregnant depends on whether you use this method correctly and every time you have sex. In fact studies show that, although it's possible for condoms to break or slip during intercourse, the most common reason that condoms "fail" is that the couple fails to use one at all.

Experts used to think that using spermicide with a condom would decrease the pregnancy rate as well as help fight against STDs. However, more recent information indicates that this is not necessarily true and spermicide does not help make condoms more effective.

In general, how well each type of birth control method works depends on a lot of things. One factor is whether the method chosen is convenient — and whether the person remembers to use it correctly all the time.

Abstinence (not having sex) is the only method that always prevents pregnancy and STDs.

Protection Against STDs

Most male condoms are made of latex. Those made of lambskin may offer less protection against some STDs, including HIV, so use of latex condoms is recommended. For people who may have an allergic skin reaction to latex, both male and female condoms made of polyurethane are available.

When properly used, latex and polyurethane condoms are effective against most STDs. Condoms do not protect against infections spread from sores on the skin not covered by a condom (such as the base of the penis or scrotum). For those having sex, condoms must always be used to protect against STDs even when using another method of birth control.

Possible Side Effects

Most men and women have no problems using condoms. Side effects that can occasionally occur include:

allergy to latex condoms
irritation of the penis or the vagina from spermicides or lubricants that some condoms are treated with

Who Uses It?

Couples who are responsible enough to stop and put a condom on each time before sex and people who want protection against STDs use condoms. Because condoms are the only method of birth control currently available for men, they allow the guy to take responsibility for birth control and STD protection. Condoms are also a good choice for people who do not have a lot of money to spend on birth control.

How Do You Get It?

Condoms are available without a prescription and are sold in drugstores, supermarkets, and even vending machines (in some stores, they're in the "Family Planning" aisle). Condoms come in different sizes, textures, and colors.

How Much Does It Cost?

Condoms are the least expensive and most available method of birth control — other than abstinence, of course. Male condoms cost about $0.50 to $1 each and are less expensive when they are bought in boxes that contain several condoms.

In addition, many health centers and family planning clinics (such as Planned Parenthood) and some schools distribute them free of charge. Female condoms are a little more expensive and cost about $2 to $3 per condom.

Why Is My Voice Changing?

2008-01-29T17:48:00.000+05:30

A minute ago your voice sounded normal. You could talk and laugh with no worries. But now when you open your mouth, it's a completely different story. The noise coming from your throat kind of sounds like you, but it's croaking, squeaking, honking, and peeping. You can barely get through a sentence without your voice sounding like it's out of control: high one minute, low the next, then high again. You don't have a cold or a sore throat. In fact, everything feels normal — but nothing sounds right.

Your voice is changing! It's one of the many developments that happen to both girls and guys when they reach puberty. A guy's voice gets way deeper than a girl's, though.

What Causes My Voice to Change?

At puberty, guys' bodies begin producing a lot of the hormone testosterone (pronounced: tes-tass-tuh-rone), which causes changes in several parts of the body, including the voice. For starters, a guy's larynx (pronounced: lar-inks), also known as the voice box, grows bigger.

The larynx, which is located in the throat at the top of the trachea (pronounced: tray-kee-ah) or windpipe, is like a hollow tube about 2 inches (5 centimeters) high. The larynx is responsible for creating the sound of your voice.

Stretched across your larynx are two muscles, your vocal cords, which are kind of like rubber bands. When you breathe, your vocal cords relax against the walls of the larynx and completely open to allow air to get in and out of your lungs. When you speak, though, your vocal cords close together by stretching across the larynx. Air from your lungs is then forced out between your vocal cords, causing them to vibrate and produce the tone of your voice. When you lower your voice, your vocal cords are lengthened and relaxed. When you make your voice higher, your vocal cords become shortened and tightened. (You can notice this difference in how they feel as you adjust your speech.)

As your larynx grows, your vocal cords grow longer and thicker. Also, your facial bones begin to grow. Cavities in the sinuses, the nose, and the back of the throat grow bigger, creating more space in the face that gives your voice more room to echo. All of these factors cause your voice to get deeper.

Think of a guitar. When a thin string is plucked, it vibrates and produces a high-sounding tone. When a thicker string is plucked, it sounds much deeper when it vibrates. That's kind of what happens to your voice. Before your growth spurt, your larynx is relatively small and your vocal cords are relatively thin. So your voice is high and kid-like. But as bones, cartilage, and vocal cords grow, your voice starts to sound like an adult's.

Along with all the other changes in your body, you might notice that your throat area looks a little different. For guys, when the larynx grows bigger, it tilts to a different angle inside the neck. Part of it sticks out in the part of the neck at the front of the throat and forms the Adam's apple. For girls, the larynx also grows bigger but not as much as a guy's. That's why girls don't have Adam's apples.

Why Is My Voice So Hard to Control?

While your body is getting used to these changes, your voice can be difficult to control. A guy's voice "cracks" or "breaks" because his body is getting used to the changing size of his larynx. Fortunately, the cracking and breaking is only temporary. It usually lasts no longer than a few months. And even during that time, your voice won't crack every time you speak.

Some guys' voices might drop gradually, whereas others' might drop quickly. You may feel concerned, stressed, or embarrassed about the sound of your voice, but people usually understand — especially friends or brothers who've gone through it, too. Everyone goes through it, and once it happens, it takes a while to adjust to your larger larynx and the new sound of your voice.

When Will My Voice Change?

You may have noticed that some of your friends have cracking and breaking voices, some might already have deep voices, and some still have the same voice they've always had. Everyone's timetable is different, so some voices might start to change earlier and some might start a little later. Generally, a guy's voice will start to change somewhere between the ages of 11 and 15 — although it can be earlier or later for some people. It all depends on when a guy goes through puberty, and some normal guys enter puberty earlier or later than others.

How Deep Will My Voice Get?

How deep a guy's voice gets depends on his genes: The larger a guy's larynx, the thicker the vocal cords, and the bigger the resonating area, the deeper his voice will be.

Once your larynx has grown, your voice will be more stable and easier to control. But even then your voice hasn't finished developing! Even after the quick change that happens in your teens, your voice continues to develop. Although the squeaking and cracking stage doesn't last long, most guys' voices don't fully mature until they're in their twenties.

Finding the Right Bra

2008-01-29T17:20:00.000+05:30

Why bother with bras?

Bras not only minimize jiggling and shape the appearance of a girl's breasts, they're also helpful from a health standpoint. Wearing the right bra keeps a girl's breasts supported while she's playing a sport and can help prevent injury to breast tissue. A well-fitting bra is also important for a woman's posture, particularly if she has large breasts. A bra that doesn't fit can cause back problems, muscle tension, and even headaches.

Yet 8 out of 10 women wear bras that don't fit.

All About Straps, Snaps, Bands, and Cups

Finding the right bra doesn't have to be an ordeal if you know the basics of bra sizing. There are two parts to a bra's size: the chest size (also called the band size) and the cup size.

The chest, or band, size is the part of the bra that runs across a girl's chest and around her back. The cups are the parts of the bra that hold the breasts. Bras come in many sizes, which are different combinations of the chest sizes (shown as numbers — in the United States, these are 32, 34, 36, etc.) and cup sizes (shown as letters — AA, A, B, C, etc.)

It's important to get both the chest and cup sizes right to ensure a proper fit. Some bra manufacturers are now starting to offer cup options in half sizes in addition to regular cups to help girls get a better fit.

If a girl wears a bra that's the wrong chest size, the bra's band will either feel tight and uncomfortable around her rib cage or it will be too loose and ride up her breasts. Bras that are too small in the cup will compress a girl's boobs and force them to bulge out the sides (think armpit boobs). And cups that are too big can wrinkle and pucker, which won't look good under clothes.

So how do you calculate your chest and cup measurements? It's easy, and it's something you can do in the privacy of your own room at home. All that you need is a tape measure.

Chest measurement. Bra fitting experts offer two methods of calculating the chest measurement. The most common method involves running a tape measure just under your breasts, all the way around your back and rib cage. The tape measure should rest flat on your skin and lie straight across your back — not so tight that it digs in, but not so loose that it sags down in back. Make a note of your measurement and add 5 inches. That's your chest size.

You can also estimate your chest size by running a tape measure across your chest above your breasts, under your armpits, and around your back (measure from the same back position as in the first chest measurement option). This method is easier because you don't have to do any addition or other calculation, but some people feel it's less accurate than using the first method.

If your chest measurement comes out as an odd number (such as 31 inches or 33 inches), it's usually a good rule to round up to the next number. Most bras have a few sets of adjustable hooks and eyes, so you can adjust the tightness. It's a good idea to round up, rather than round down, because when you buy a new bra that hooks on the first or middle hooks — rather than on the last — you can leave room for growth.

Cup measurement. As with the chest measurement, when you're measuring for cup size, make sure the tape is not too loose or too tight. If you already own an unpadded bra that fits well, wear it when measuring for cup size. Be careful about the type of bra you wear to take your measurements, though. Sports bras can flatten breasts and give a cup reading that's too small, and padded or lined bras have the opposite effect.

This time, when you run the tape measure around your body, you're going to take the measurement across the fullest part of your breasts. Write down this number. Now subtract your chest measurement. If the difference between the two numbers is less than 1 inch, your cup size is AA. If it's 1 inch, your cup size is A; 2 inches, you're a B; 3 inches you're a C, and so on.

So you've taken your measurements and you're in the fitting room trying a bra in what's supposed to be your size — but it doesn't seem to fit. Now what?

Before you pile on all your clothes just to go out and look for a different size, experiment by making some adjustments to the bra. Extend or shorten the band around your chest slightly by moving the hooks to a different eye on the hook and eye closure (or adjust the velcro if the bra has a velcro closing). The bottom band of a properly fitting bra should ride across the middle of your back and pass under your shoulder blades to provide the right support.

A bra's straps allow you to modify how the cups fit and support your breasts. When the straps are the right length, a bra lifts the breasts comfortably and the back of the bra will run straight across your back (if a bra is pulling upward in the back, it may be a sign that the straps are too tight). You should be able to get one finger under the straps to prevent them from digging into your shoulders. In general, girls who are petite will need to wear their bra straps shorter than girls who are tall.

Bra Booby Traps

In addition to fit, there are some other things you might want to take into account when choosing a bra.

Breast growth. A girl's breasts can grow and change rapidly during the teen years, which means that until you stop developing, you might have to change your bra size several times. If your breasts are still growing, consider buying fewer bras and measure yourself frequently to double-check your size.

Because growth can make a girl's breasts sensitive, you might find certain styles or fabrics work better for you. For example, some girls like seamless cups because they don't irritate the nipples; others choose styles that minimize jiggle to ease the occasional aches of breast development.

Menstrual changes. Some girls' breasts change size or shape at different times in their menstrual cycles. Many girls find they like to wear different styles of bras at different times in their cycle.

Different-sized breasts. Most girls' breasts grow at different rates — and many girls find themselves with one boob that's bigger than its partner. This is so common that bra manufacturers design their products so they can be adjusted to accommodate asymmetrical breasts. Start by moving the strap adjusters on a bra to different lengths to see if this helps.

Some girls also use the trick of buying a bra that has removable padding and then taking the extra padding out of the cup for the larger breast. Push-up bras can work well for this because they often come with an easily removable padded section (called a "cookie") that sits under the breast.

Hooks, wires, and other hazards. Take a look at the bra you're about to buy and imagine how it might survive a full day of wear. If the front closure pops open too easily, could this bra let you down in front of your entire drama class? The bra's straps may feel fine in the fitting room, but if the adjusters are sitting right on your shoulder or collarbone, how will that feel under your backpack?

Test to see if the bra band is too loose by lifting your arms in the air and putting them back down by your sides a couple of times. If the bra rides up across your breasts, the band is too loose. If you're looking for a sports bra, jump up and down in the fitting room a couple of times to evaluate the bra's bounce control.

You may also want to try on a T-shirt or sweater over a bra you're thinking of buying to get the finished effect. That pink rose on the front may look cute on the bra itself, but does it make you look as if you've sprouted a third breast once your T-shirt's on?

No matter what the size or shape of a girl's breasts, the most important thing to remember in choosing a bra is comfort. Try on a variety of bras to find the one that's right for you. Some girls prefer the comfort of cotton, others like the support of synthetics or underwires. There are minimizer bras for girls who'd like their breasts to look smaller, or padded bras for girls who'd like a little extra shape. No one bra is better than another — it all depends on which style works best for you.

5 Facts About Goal Setting

2008-01-28T15:55:00.001+05:30

5 Facts About Goal Setting

These practical tips on goal setting can help make it easier to set and reach goals:

Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.
It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.
Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.
Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.
Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.

A Guide to Eating for Sports

2008-01-28T15:20:00.000+05:30

Eat Extra for Excellence

Teen athletes have unique nutrition needs. Because athletes work out more than their less-active peers, they generally need extra calories to fuel both their sports performance and their growth. Depending on how active they are, teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs.

So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve peak performance and may even break down rather than build up muscles. Athletes who don't take in enough calories every day won't be as fast and as strong as they could be. And extreme calorie restriction could lead to growth problems and other serious health risks for both girls and guys.

Since teen athletes need extra fuel, it's usually a bad idea for them to diet. Athletes in sports where weight is emphasized — such as wrestling, swimming, dance, or gymnastics — might feel pressure to lose weight, but they need to weigh that choice with the possible negative side effects mentioned above. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If a health professional you trust agrees that it's safe to diet, he or she can work with you to develop a plan that allows you to perform your best and lose weight.

Eat a Variety of Foods

You may have heard about "carb loading" before a game. But when it comes to powering your game for the long haul, it's a bad idea to focus on only one type of food. Carbohydrates are an important source of fuel, but they're only one of many foods an athlete needs. It also takes vitamins, minerals, protein, and fats to stay in peak playing shape.

Muscular Minerals and Vital Vitamins

Calcium helps build the strong bones that athletes depend on, and iron carries oxygen to muscles. Most teens don't get enough of these minerals, and that's especially true of teen athletes because their needs may be even higher than those of other teens.

To get the iron you need, eat lean red meats (meats with not much fat on them); grains that are fortified with iron; and green, leafy vegetables. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese.

In addition to calcium and iron, you need a whole bunch of other vitamins and minerals that do everything from help you access energy to keep you from getting sick. Eating a balanced diet, including lots of different fruits and veggies, should provide the vitamins and minerals needed for good health and sports performance.

Protein Power

Athletes need slightly more protein than less-active teens, but most teen athletes get plenty of protein through regular eating. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work — not popping a pill. And taking in too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems.

Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.

Carb Charge

Carbohydrates provide athletes with an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes because restricting carbohydrates can cause a person to feel tired and worn out, which ultimately affects performance.

Nutrition experts advise people to choose whole grains (such as brown rice, oatmeal, sweet potatoes, whole wheat bread, and starchy vegetables like corn and peas) more often than their more processed counterparts like white rice and white bread. That's because whole grains provide both the energy athletes need to perform and the fiber and other nutrients they need to be healthy. Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients you need. In addition, eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy and then leave them to "crash" or run out of energy before they've finished working out.

Fat Fuel

Everyone needs a certain amount of fat each day, and this is particularly true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Experts advise athletes to concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils. Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.

Shun Supplements

Protein supplements and energy bars don't do a whole lot of good, but they won't really do you much harm either. But other types of supplements can really do some damage.

Anabolic steroids can seriously mess with a person's hormones, causing side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings. Some over-the-counter supplements contain hormones that are related to testosterone (such as dehydroepiandrosterone, or DHEA for short). These supplements have similar side effects to anabolic steroids. These and other sports supplements (like creatine, for example) have not been tested in people younger than 18. So the risks of taking them are not yet known.

Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead a person to become dehydrated. In large amounts, salt can cause nausea, vomiting, cramps, and diarrhea and may damage the lining of the stomach. In general, you are better off drinking fluids in order to maintain hydration. Any salt you lose in sweat can usually be made up in one normal meal after exercise.

Ditch Dehydration

Speaking of dehydration, water is just as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance.

There's no one-size-fits-all formula for how much water to drink. How much fluid each person needs depends on the individual's age, size, level of physical activity, and environmental temperature.

Experts recommend that athletes drink before and after exercise as well as every 15 to 20 minutes during exercise. In general, most athletes need 1–2 cups prior to exercise and ½ to 1 cup every 15 to 20 minutes throughout exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. But don't force yourself to drink more fluids than you may need either. It's hard to run when there's a lot of water sloshing around in your stomach!

If you like the taste of sports drinks better than regular water, then it's OK to drink them. But it's important to know that a sports drink is really no better for you than water unless you are exercising for more than 90 minutes or in really hot weather. The additional carbohydrates and electrolytes may improve performance in these conditions, but otherwise your body will do just as well with water.

Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're competing.

Caffeine

Caffeine is a diuretic, meaning it causes a person to urinate (pee) more. It's not clear whether this causes dehydration or not, but to be safe, it's probably a good idea to stay away from too much caffeine if you'll be exercising in hot weather.

Although some studies have found that caffeine may help with endurance sports performance, it's good to weigh any benefits against potential problems. Too much caffeine can leave an athlete feeling anxious or jittery. It can also cause trouble sleeping. All of these can drag down a person's sports performance. Plus, taking certain medications — including supplements — can make caffeine's side effects seem even worse.

Game-Day Eats

Most of your body's energy on game day will come from the foods you've eaten over the past several days. But you can boost your performance even more by paying attention to the food you eat on game day. Strive for a game-day diet rich in carbohydrates, moderate in protein, and low in fat. Here are some guidelines on what to eat and when:

Eat a meal 2 to 4 hours before the game or event: Combine a serving of low-fiber fruit or vegetable (such as juice, plums, melons, cherries, or peaches) with a protein and carbohydrate meal (like a turkey or chicken sandwich, cereal and milk, or chicken noodle soup and yogurt).
Eat a snack less than 2 hours before the game: If you haven't had time to have a pre-game meal, be sure to have a light snack such as crackers, a bagel, or low-fat yogurt.

It's a good idea to avoid eating anything for the hour before you compete or have practice because digestion requires energy — energy that you want to use to win. Also, eating too soon before any kind of activity can leave food in the stomach, making you feel full, bloated, crampy, and sick. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you are better prepared for game day.

Want to get an eating plan personalized for you? The U.S. government has developed a website, MyPyramid, that tells a person how much to eat from different food groups based on age, gender, and activity level.

5 Ways to Reach (and Maintain!) a Healthy Weight

2008-01-28T15:14:00.000+05:30

Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Create a new normal!

Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:

Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.
Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room.
Watch out for portion distortion. Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.
Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies.
Don't skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.

How Can I Tell My Mom I'm Smart About Sex?

2008-01-28T15:11:00.000+05:30

And as awkward and embarrassing as it is to talk about sex, your mom is trying. Not every parent does.

Sexual Attraction and Orientation

2008-01-28T15:07:00.000+05:30

It takes time for many people to understand who they are and who they're becoming. Part of that understanding includes a person's sexual feelings and attractions.

The term sexual orientation refers to the gender (that is, male or female) to which a person is attracted. There are several types of sexual orientation that are commonly described:

Heterosexual. People who are heterosexual are romantically and physically attracted to members of the opposite sex: Heterosexual males are attracted to females, and heterosexual females are attracted to males. Heterosexuals are sometimes called "straight."
Homosexual. People who are homosexual are romantically and physically attracted to people of the same sex: Females who are attracted to other females are lesbian; males who are attracted to other males are often known as gay. (The term gay is sometimes also used to describe homosexual individuals of either gender.)
Bisexual. People who are bisexual are romantically and physically attracted to members of both sexes.

Teens — both guys and girls — often find themselves having sexual thoughts and attractions. For some, these feelings and thoughts can be intense — and even confusing or disturbing. That may be especially true for people who are having romantic or sexual thoughts about someone who is the same sex they are. "What does that mean," they might think. "Am I gay?"

Thinking sexually about both the same sex and the opposite sex is quite common as people sort through their emerging sexual feelings. This type of imagining about people of the same or opposite sex doesn't necessarily mean that a person fits into a particular type of sexual orientation.

Some teens may also experiment with sexual experiences, including those with members of the same sex, during the years they are exploring their own sexuality. These experiences, by themselves, do not necessarily mean that a person is gay or straight.

Do People Choose Their Sexual Orientation?

Most medical professionals, including organizations such as the American Academy of Pediatrics and the American Psychological Association, believe that sexual orientation involves a complex mixture of biology, psychology, and environmental factors. A person's genes and inborn hormonal factors may play a role as well. These medical professionals believe that — in most cases — sexual orientation, whatever its causes, is not simply chosen.

Not everyone agrees. Some believe that individuals can choose who they are attracted to — and that people who are gay have chosen to be attracted to people of the same gender. No matter what someone's sexual orientation is, in some cases it may be affected by the life experiences that person has had.

There are lots of opinions and stereotypes about sexual orientation, though, and some of these can be hurtful to people of all orientations. For example, having a more "feminine" appearance or interest does not mean that a guy is gay. And having a more "masculine" appearance doesn't mean a girl is lesbian. As with most things, making assumptions just based on looks can lead to the wrong conclusion.

What's It Like for Gay Teens?

For many people who are gay or lesbian, it can feel like everyone is expected to be straight. Because of this, some gay and lesbian teens may feel different from their friends when the heterosexual people around them start talking about romantic feelings, dating, and sex. They may feel like they have to pretend to feel things that they don't in order to fit. They might feel they need to deny who they are or that they have to hide an important part of themselves.

These feelings, plus fears of prejudice, can lead people who aren't straight to keep their sexual orientation secret, even from friends and family who might be supportive.

Some gay or lesbian teens tell a few accepting, supportive friends and family members about their sexual orientation. This is often called coming out.

Many lesbian, gay, and bisexual teens who come out to their friends and families are fully accepted by them and their communities. They feel comfortable about being attracted to someone of the same gender and don't feel anxious about it.

But not everyone has the same feelings or good support systems. People who feel they need to hide who they are or who fear rejection, discrimination, or violence can be at greater risk for emotional problems like anxiety and depression.

Some gay teens without support systems can be at higher risk than heterosexual teens for dropping out of school, living on the streets, using alcohol and drugs, and even in some cases for attempting to harm themselves.

These difficulties are thought to happen more frequently not directly because they are gay, but because gay and lesbian people are more likely to be misunderstood, socially isolated, or mistreated because of their sexual orientation.

This doesn't happen to all gay teens, of course. Many gay and lesbian teens and their families have no more difficulties during the teen years than anyone else.

The Importance of Talking

No matter what someone's sexual orientation is, learning about sexuality and relationships can be difficult. It can help to talk to someone about the confusing feelings that go with growing up, perhaps a parent or other family member, a close friend or sibling, or a school counselor. It's not always easy to find somebody to talk to, but many people find that confiding in someone they trust and feel close to, even if they're not completely sure how that person will react, turns out to be a positive experience.

In many communities, resources such as youth groups composed of teens who are facing similar issues can provide opportunities for people to talk to others who understand. Psychologists, psychiatrists, family doctors, and trained counselors can help teens cope — confidentially and privately — with the difficult feelings that go with their developing sexuality. These experts can also help teens to find ways to deal with any peer pressure, harassment, and bullying they may face.

Whether gay, straight, bisexual, or just not sure, almost all teens have questions about physically maturing and about sexual health (for example, avoiding STDs). It's important to find a doctor or health professional to discuss these issues with — someone who can provide reliable health advice.

Although sexual feelings and behavior are important parts of human development, there are still many unanswered questions about human sexuality. Researchers are constantly learning new information, and undoubtedly people will know more about sexual orientation in the coming years.

I'm 14 and I don't have my period yet. Is this normal?

2008-01-28T15:06:00.000+05:30

A girl's period, also known as menstruation, begins after she reaches puberty. Girls usually get their first periods between the ages of 10 and 16, which is about 2 to 2-½ years after their first signs of puberty (breast development is usually the first sign of puberty, but sometimes pubic hair comes first). However, some girls start puberty a little earlier or later than others, which is still normal.

A clue you can use to figure out when you might get your period is to check your underwear for vaginal discharge. This clear or whitish, mucus-like discharge usually appears about 6 months before the first period does.

You can also ask your mom how old she was when she got her first period. Girls who get their first period later than average often find that their moms or other female relatives also went through puberty later than average.

Just because you're 14 and haven't gotten your period yet doesn't necessarily mean that anything's wrong with you. Some girls, though, may not be getting their first periods for other reasons. Girls who are underweight or who have eating disorders such as anorexia nervosa may notice a delay in the beginning of their periods. Girls who are very athletic may not get their periods until they stop exercising or competing so vigorously. Severe stress or certain illnesses also can delay menstruation.

It's also possible for a girl to get pregnant before she gets her first period.

If you have questions or concerns about when you'll get your period, you should talk to your doctor.

Am I still a virgin if I use a tampon?

2008-01-28T13:45:00.000+05:30

Some girls worry that if they use tampons, they will no longer be virgins. The truth is, a virgin is someone who has never had sexual intercourse. Inserting a tampon is definitely not the same as having sex!

So why do girls ask this question so often? Girls who are virgins usually have a hymen, a very thin piece of skin-like tissue that stretches partly across the opening of the vagina. A lot of people mistakenly think that a girl is still a virgin if her hymen has not been broken. Most of the time a girl's hymen breaks after having sex for the first time.

But a girl's hymen can tear in ways that have nothing to do with having sex. For example, it is possible that inserting a tampon might tear the hymen (although that usually doesn't happen). So even if a tampon does break a girl's hymen, she is still a virgin until she has had sexual intercourse.

How to Perform a Testicular Self-Examination

2008-01-28T13:44:00.001+05:30

The testicular self-examination (TSE) is an easy way for guys to check their own testicles to make sure there aren't any unusual lumps or bumps - which can be the first sign of testicular cancer.

Although testicular cancer is rare in teenage guys, overall it is the most common cancer in males between the ages of 15 and 35. It's important to try to do a TSE every month so you can become familiar with the normal size and shape of your testicles, making it easier to tell if something feels different or abnormal in the future.

Here's what to do:

It's best to do a TSE during or right after a hot shower or bath. The scrotum (skin that covers the testicles) is most relaxed then, which makes it easier to examine the testicles.
Examine one testicle at a time. Use both hands to gently roll each testicle (with slight pressure) between your fingers. Place your thumbs over the top of your testicle, with the index and middle fingers of each hand behind the testicle, and then roll it between your fingers.
You should be able to feel the epididymis (the sperm-carrying tube), which feels soft, rope-like, and slightly tender to pressure, and is located at the top of the back part of each testicle. This is a normal lump.
Remember that one testicle (usually the right one) is slightly larger than the other for most guys - this is also normal.
When examining each testicle, feel for any lumps or bumps along the front or sides. Lumps may be as small as a piece of rice or a pea.
If you notice any swelling, lumps, or changes in the size or color of a testicle, or if you have any pain or achy areas in your groin, let your doctor know right away.

Lumps or swelling may not be cancer, but they should be checked by your doctor as soon as possible. Testicular cancer is almost always curable if it is caught and treated early.

Dating Dangers: Love's a Minefield (Part 2)

2008-01-28T12:23:00.000+05:30

Danger: Getting Cynical

Sure, dating can be frustrating, even disillusioning. But don't let it get you down. If you're feeling negative, you'll scare off the good ones. Get out, meet people, and be open to new people and new experiences. You'll meet someone. After all, dating is a process of elimination -- you just haven't met the right one yet.

"I think some people are much more rigid or sure about what they want," says Schwartz. "They don't want to make the same stupid mistakes. But feeling jaded, that's a self-invented problem. There are many good people out there. If you have a 50-item list of criteria, if you're too specific about what you want, too rigid, you're going to find yourself alone forever."

Her dating advice: Look beyond the bald head and other imperfections. "Have an open, optimistic mind. You've got to have enthusiasm, imagination. I know a 50-year-old woman who thought she wanted an intellectual. But she met a cowboy and is having a great time! When people say they're cynical, jaded, they're really scared of having to change a little bit."

Danger: Is It Date Rape?

Here's the really serious stuff -- a woman is vulnerable to rape in her own home, or even if she voluntarily goes to someone else's home. Even if she consents to some activity, that does not imply consent for all sexual activity. When a woman says, "No" or "Stop" that means STOP. Even if alcohol or drugs are involved, even if she doesn't put up a fight -- even if she's a former girlfriend -- it's rape if she says, "No."

You can't be too careful; date-rape drugs such as GHB, Rohypnol, or Ketamine can render a victim unconscious and with limited memory. Using these drugs is a federal crime that carries a possible 20-year sentence.

A few rules:

Don't accept open drinks, whether they're alcoholic or not, from someone you don't trust.
At parties, accept only drinks that come in closed containers. Never leave your drink unattended or turn your back on your table.
Do not drink from punch bowls, pitchers, or tubs.

Another idea: Carry a DrinkSafe date rape drug test package of drink testing strips or coasters in your purse or pocket.

Danger: Equal-Opportunity STDs

Here's another reality check: sexually transmitted diseases (STDs) are incredibly common in the U.S. -- even if your social circle is affluent and educated. The most common STDs are: Chlamydia, genital herpes, genital warts caused by human papillomavirus (HPV), and HIV/AIDS.

To reduce risk, use a condom every time you have sex. Ask your partner if he or she has ever had an STD -- even if the question feels awkward. Limit your number of sexual partners. Don't have sex with someone who has sores on his or her genitals. Don't receive oral sex from somebody with a cold sore. Ask your partner to be tested. Try alternate forms of sexual intimacy.

Can a Girl Get Pregnant if She Has Sex During Her Period?

2008-01-28T12:20:00.001+05:30

A lot of people think that if a girl has sex during her period, she can't get pregnant. But it is possible for a girl to get pregnant while she is bleeding. This can happen for a couple of reasons:

Not all vaginal bleeding is the result of a menstrual period. Sometimes a girl will have a small amount of vaginal bleeding at the time of ovulation — the time when she is most fertile. During ovulation, an egg is released from one of the ovaries and travels down a fallopian tube to the uterus. It's common for girls who are ovulating to have some vaginal bleeding that can be mistaken for a period.
Sometimes ovulation can occur before the bleeding from a girl's period has stopped, or it may occur within a few days after her period is over. Sperm can fertilize an egg for several days after ejaculation. So in both cases, having sex before the period is finished can result in pregnancy.

Having unprotected sex at any time is very risky. Along with the chance of becoming pregnant, there is also the risk of getting a sexually transmitted disease (STD), such as chlamydia, genital warts, or HIV. The only surefire way to prevent pregnancy and STDs is abstinence. If you do have sex, use a condom every time to protect against STDs. And talk to your doctor about additional forms of contraception.

Looking for Love: Understanding What You Need

2008-01-28T12:18:00.000+05:30

Looking for love and finding frustration instead? Follow these five steps to increase your chances of finding lasting happiness.

"I have everything I wanted -- but I wanted all the wrong things."

More than just a catchy phrase, you don't have to be an unhappy (or desperate) housewife to get what she means. Indeed, when it comes to choosing a life partner, experts say too many of us remain clueless about what we really want and need -- one reason so few of us seem to find it!

"We go round and round, and we date and we date some more and we think, yes! We have finally found the secret to landing that perfect mate. And still the divorce rate goes higher and higher," says psychologist Gilda Carle, PhD, associate professor at Mercy College and author of Don't Bet on the Prince -- How to Have the Man You Want by Betting on Yourself. Clearly, says Carle, something is going wrong.

If you've already figured that part out yourself, take heart. Psychologists say the key to getting off the dating merry-go-round often requires nothing more than taking time to get to know yourself before you try to get to know someone else.

Here are five ways to help you do just that:

Define your core values.
Understand your emotional needs.
Identify your love pattern.
Test drive a potential relationship.
Once dating, go in for a three-month checkup.

1. Define Your Core Values

Understanding your core values is at the heart of truly knowing your needs.

"These are the things about yourself that are not likely to change. They are the tenets you grew up believing and that deep down inside still seem to fit into your life no matter what else changes," says JoAnne White, PhD, a therapist and instructor at Temple University.

Indeed, White tells WebMD that no matter how many qualities you put on your list of "must haves," nothing matters quite so much as finding someone who shares your core values. "In the end, they represent who you are and what you need. They are the deal breakers," says White.

While core values are different for every person, they often touch on such personal issues as:

The desire to have children
Religious beliefs
How you deal with money
How you make important decisions
The importance you place on honesty, integrity, fidelity
Even how you view divorce itself

And while we all have heard that opposites attract -- and experts say they do -- when it comes to the really big issues in our life, shared values are still what count the most.

"When it comes to our most important and lasting relationships, it's similar core values that becomes the glue that cements a couple together," Carle tells WebMD.

How to Make Homework Less Work

2008-01-22T18:43:00.001+05:30

Do algebra problems 15 through 25. Conjugate the verbs on page 50 of your French workbook. Read pages 12 through 20 of the Shakespeare play, and when you're finished with that, don't forget to fill in the missing chemical symbols on the Periodic Table of Elements worksheet.

Sound like a roster of your homework for the next few nights — or maybe even just for tonight? Homework is a major part of going to school: It's your teachers' way of evaluating how much you understand of what's going on in class, and it helps reinforce important concepts.

Create a Homework Plan

Luckily, there are several things you can do to make homework less work.

First, be sure you understand the assignment. Write it down in your notebook or day planner if you need to, and don't be afraid to ask questions about what's expected. It's much easier to take a minute to ask the teacher during or after class than to struggle to remember later that night! If you want, you can also ask how long the particular homework assignment should take to complete so you can budget your time.

Second, use any extra time you have in school to work on your homework. Many schools have study halls that are specifically designed to allow students to study or get homework done. It's tempting to hang out with friends during study periods or unstructured time, but the more work you can get done in school, the less you'll have to do that night.

Third, pace yourself. If you don't finish your homework during school, think about how much you have left and what else is going on that day, and then budget your time. Most high-school students have between 1 and 3 hours of homework a night. If it's a heavy homework day and it seems like you've got an assignment in every subject but gym and lunch, you'll need to devote more time to homework. It's a good idea to come up with some kind of homework schedule, especially if you are involved in sports or activities or have an after-school job.

Watch Where You Work

When you settle down to do homework or to study, where do you do it? Parked in front of the TV? In the kitchen, with the sound of dishes being cleared and your brothers and sisters fighting?

These places may have worked when you were younger and your assignments didn't require as much skill and concentration. But now that you're older, a bedroom, study, or any other room where you can get away from noise and distractions is the best place to get homework done. But don't study on your comfy bed — opt for a desk or table that you can set your computer on and is comfortable to work at. It doesn't need to be large, just big enough to spread out your stuff.

Get to Work

When you start your homework, tackle the hardest assignments first. It's tempting to start with the easy stuff to get it out of the way, but you'll have the most energy and focus when you begin, so it's best to use this mental power on the subjects that are most challenging. Later, when you're more tired, you can focus on the simpler things.

If you get stuck on a problem, try to figure it out as best you can — but don't obsess and spend too much time on it because this can mess up your homework schedule for the rest of the night. If you need to, ask an adult or older sibling for help or call or email a classmate for advice. But don't pick someone you'll be up all night chatting with or you'll never get it done!

Take a Break

Most people's attention spans aren't very long, so take some breaks while doing your homework. Sitting for too long without stretching or relaxing will make you less productive than if you stop every so often. Taking a 15-minute break every hour is a good idea for most people. (But if you're really concentrating, wait until it's a good time to stop.)

Once your homework is done, you can check over it if you have extra time. Be sure to put it safely away in your backpack — there's nothing worse than having a completed assignment that you can't find the next morning or that gets ruined by a careless brother or sister. (And no teacher still believes that "chewed by the dog" line — even when it's true!) Now you're free to hang out.

Get Help When You Need It

Sometimes even though you're paying attention in class, studying for tests, and doing your homework, certain classes seem too hard. Although you may hope that things will get easier or that the explanation to the geometry theorems will magically appear in your dreams, most of the time this doesn't happen.

What does happen for many people is that they work harder and harder as they fall further and further behind. Naturally, this makes them hate a class and everything to do with it. If you need extra help, the most important thing to know is that there's nothing weird or embarrassing about it. No one is expected to understand everything, and people have very different learning styles.

The first place to turn for help is your teacher. He or she may be able to work with you before or after school and explain things more clearly. But what if you don't feel comfortable with your teacher? If you're in a big enough school, there may be other teachers who teach the same subject. Speak to a guidance counselor or to the other teacher directly and you may be in luck. Sometimes it just helps to have someone new explain something in a different way.

You might also be able to get some help from another student. If there's someone you like who's a good student, think about asking that person if you can study together. This might help because you'll be hearing the information from the perspective of one of your peers. However, keep in mind that this might not get you the results you need. Lots of people understand something perfectly without being able to explain it.

Another option for extra help is a tutor, either after school, on weekends, or in the evening. You'll need to talk to an adult about this because it costs money to hire a tutor. Tutors sometimes come to your home, but there are also tutoring centers across the country. A tutor may have broad knowledge of many things or may be trained in just one subject. Tutors work with you one on one, helping review and further explain things taught in the classroom. The advantage of having a tutor is that it gives you the opportunity to ask questions directly and work at your own pace.

If you're interested in a tutor, check the yellow pages of your phone book, or get a referral from a teacher, or friend or classmate who has a tutor. And if you live in or near a town with a college or university, you may find tutors there. Often college students will tutor high school students in their areas of study to help cover the costs of school.

Dealing With Addiction

2008-01-22T18:40:00.000+05:30

Jason's life is beginning to unravel. His grades have slipped, he's moody, he doesn't talk to his friends, and he has stopped showing up for practice. Jason's friends know he has been experimenting with drugs and now they're worried he has become addicted.

Defining an addiction is tricky, and knowing how to handle one is even harder.

What Are Substance Abuse and Addiction?

The difference between substance abuse and addiction is very slight. Substance abuse means using an illegal substance or using a legal substance in the wrong way. Addiction begins as abuse, or using a substance like marijuana or cocaine. You can abuse a drug (or alcohol) without having an addiction. For example, just because Sara smoked weed a few times doesn't mean that she has an addiction, but it does mean that she's abusing a drug — and that could lead to an addiction.

People can get addicted to all sorts of substances. When we think of addiction, we usually think of alcohol or illegal drugs. But people become addicted to medications, cigarettes, even glue! And some substances are more addictive than others: Drugs like crack or heroin are so addictive that they might only be used once or twice before the user loses control.

Addiction means a person has no control over whether he or she uses a drug or drinks. Someone who's addicted to cocaine has grown so used to the drug that he or she has to have it. Addiction can be physical, psychological, or both.

Physical addiction is when a person's body actually becomes dependent on a particular substance (even smoking is physically addictive). It also means building tolerance to that substance, so that a person needs a larger dose than ever before to get the same effects. Someone who is physically addicted and stops using a substance like drugs, alcohol, or cigarettes may experience withdrawal symptoms. Common symptoms of withdrawal are diarrhea, shaking, and generally feeling awful.

Psychological addiction happens when the cravings for a drug are psychological or emotional. People who are psychologically addicted feel overcome by the desire to have a drug. They may lie or steal to get it.

A person crosses the line between abuse and addiction when he or she is no longer trying the drug to have fun or get high, but has come to depend on it. His or her whole life centers around the need for the drug. An addicted person — whether it's a physical or psychological addiction or both — no longer feels like there is a choice in taking a substance.

Signs of Addiction

The most obvious sign of an addiction is the need to have a particular drug or substance. However, many other signs can suggest a possible addiction, such as changes in mood or weight loss or gain. (These also are signs of other conditions, too, though, such as depression or eating disorders.)

Signs that you or someone you know may have a drug or alcohol addiction include:

Psychological signals:

use of drugs or alcohol as a way to forget problems or to relax
withdrawal or keeping secrets from family and friends
loss of interest in activities that used to be important
problems with schoolwork, such as slipping grades or absences
changes in friendships, such as hanging out only with friends who use drugs
spending a lot of time figuring out how to get drugs
stealing or selling belongings to be able to afford drugs
failed attempts to stop taking drugs or drinking
anxiety, anger, or depression
mood swings

Physical signals:

changes in sleeping habits
feeling shaky or sick when trying to stop
needing to take more of the substance to get the same effect
changes in eating habits, including weight loss or gain

Getting Help

If you think you're addicted to drugs or alcohol, recognizing that you have a problem is the first step in getting help.

A lot of people think they can kick the problem on their own, but that doesn't work for most people. Find someone you trust to talk to. It may help to talk to a friend or someone your own age at first, but a supportive and understanding adult is your best option for getting help. If you can't talk to your parents, you might want to approach a school counselor, relative, doctor, favorite teacher, or religious leader.

Unfortunately, overcoming addiction is not easy. Quitting drugs or drinking is probably going to be one of the hardest things you've ever done. It's not a sign of weakness if you need professional help from a trained drug counselor or therapist. Most people who try to kick a drug or alcohol problem need professional assistance or a treatment program to do so.

Once you start a treatment program, try these tips to make the road to recovery less bumpy:

Tell your friends about your decision to stop using drugs. Your true friends will respect your decision. This might mean that you need to find a new group of friends who will be 100% supportive. Unless everyone decides to kick their drug habit at once, you probably won't be able to hang out with the friends you did drugs with before.
Ask your friends or family to be available when you need them. You may need to call someone in the middle of the night just to talk. If you're going through a tough time, don't try to handle things on your own — accept the help your family and friends offer.
Accept invitations only to events that you know won't involve drugs or alcohol. Going to the movies is probably safe, but you may want to skip a Friday night party until you're feeling more secure. Plan activities that don't involve drugs. Go to the movies, try bowling, or take an art class with a friend.
Have a plan about what you'll do if you find yourself in a place with drugs or alcohol. The temptation will be there sometimes, but if you know how you're going to handle it, you'll be OK. Establish a plan with your parents or siblings so that if you call home using a code, they'll know that your call is a signal you need a ride out of there.
Remind yourself that having an addiction doesn't make you bad or weak. If you fall back into old patterns (backslide) a bit, talk to an adult as soon as possible. There's nothing to be ashamed about, but it's important to get help soon so that all of the hard work you put into your recovery is not lost.

If you're worried about a friend who has an addiction, use these tips to help him or her, too. For example, let your friend know that you are available to talk or offer your support. If you notice a friend backsliding, talk about it openly and ask what you can do to help. If your friend is going back to drugs or drinking and won't accept your help, don't be afraid to talk to a nonthreatening, understanding adult, like your parent or school counselor. It may seem like you're ratting your friend out, but it's the best support you can offer.

Above all, offer a friend who's battling an addiction lots of encouragement and praise. It may seem corny, but hearing that you care is just the kind of motivation your friend needs.

Staying Clean

Recovering from a drug or alcohol addiction doesn't end with a 6-week treatment program. It's a lifelong process. Many people find that joining a support group can help them stay clean. There are support groups specifically for teens and younger people. You'll meet people who have gone through the same experiences you have, and you'll be able to participate in real-life discussions about drugs that you won't hear in your school's health class.

Many people find that helping others is also the best way to help themselves. Your understanding of how difficult the recovery process can be will help you to support others — both teens and adults — who are battling an addiction.

If you do have a relapse, recognizing the problem as soon as possible is critical. Get help right away so that you don't undo all the hard work you put into your initial recovery. And, if you do have a relapse, don't ever be afraid to ask for help!