Despite the education about the risks of smoking and the decline in recent years nearly 1 in every three male high school students and one in every five female high school students have used some type of tobacco. Cigar smoking appears to be common among high school students. The American Cancer Society also reports on studies which link students who smoke as being more likely to use other drugs, get into fights, carry weapons, commit suicide or take part in high risk sexual behaviors.

And these are only some of the problems which face high school students who choose to smoke cigarettes. Other risks that individuals face involve more physical risks such as heart disease. Heart disease is the leading cause of death in the US and the leading cause of death among smokers. Individuals who smoke also face risks for stroke, addiction and alter brain chemistry. Smoking and the chemicals that are in cigarettes and tobacco will also affect the eyes and increase the risk of macular degeneration and the formation of cataracts.

Smoking increases the risk for the development of Graves’ disease or others thyroid diseases and significantly increases the risk of premature aging and wrinkles. The chemicals within tobacco break down the collagen within the body, the majority of which is shown on the face and hands. Individuals who smoke also routinely have been skin and noticed an increased risk of bruising from minor bumps.

Individuals who smoke must pay specific attention and diligent attention to their teeth because the nicotine in tobacco will cause discoloration and stains as well as increase the amount of plaque which is formed. Dentists ask for information about smoking history because they recognize the increased risk of gingivitis or gum disease which can also lead to coronary artery disease and heart disease. Smoking also increases the risk of cancer to the lips, mouth, throat and larynx as well as cancer of the esophagus. People who smoke will report they have a decreased sense of smell and taste because the chemicals have damaged the sensory cells and those organs.

Smokers routinely suffer from shortness of breath and an increased risk of colds and flu as well as pneumonia. Individuals who smoke for any length of time increase their risk of chronic obstructive pulmonary disease, lung cancer and asthma. Men and women have an increased risk of suffering from osteoporosis and spine and hip fractures as well as degenerative disc disease in the spine.

Smoking also adversely affects both male and female reproduction. Men suffer from impotence and deformity or loss of motility of the sperm. Females increase the amount of pain they experience each month, go through early menopause and increase their risk of cervical cancer. Women who do become pregnant have an increased risk of spontaneous abortion, ectopic pregnancies and placenta previa. Infants who are born to mothers who smoke are often smaller than they should be for gestational age and can increase their risk of birth defects as well is increase the likelihood that the child will smoke as a teenager.

Smoking negatively affects the peripheral vascular system and increases the risk of gangrene and peripheral vascular disease.

Amazingly, smoking and a variety of chemicals and nicotine which are present in tobacco, adversely affect almost every system in the human body. For some individuals this information is enough to help them become motivated to quit smoking while others may recognize the dangers but choose to accept the risks because they are unable to find an adequate means of helping them quit. Thankfully, with increased technology and research and knowledge, most individuals should be able to find a system which helps them to quit smoking and improve their overall health.

Many times women have questions about what is normal and what isn’t in their menstrual cycles. Sometimes, when trying to get pregnant women aren’t sure what is happening with their bodies, when they are fertile or if there is a time of the month that is more fertile than others. All women should have a basic knowledge of what is happening in their bodies to help their physician diagnose any problems if they come up.

Your menstrual cycles are actually counted from the start of your bleeding of one cycle to the 1st day of bleeding of the next NOT from the end of one cycle to the beginning of the next as many women believe.

Cycles are usually between 25 and 35 days and only 10% of women have the standard 28 day cycle. Menstrual cycle hormones control all the phases of preparation for pregnancy; two are produced by the pituitary gland and two by the ovaries.

The pituitary gland controls the production and release of luteinizing hormone and follicle stimulating hormone. The ovaries produce estrogen and progesterone.

During the first 13 days of the cycle the uterus starts to build up the lining in preparation for a potential pregnancy. This is the follicular phase that lasts until a surge of luteinizing hormone that spurs the release of an egg for ovulation. The follicular phase gets shorter during menopause.

Menstrual cycle hormones in the follicular phase, produced by the pituitary gland, are follicle-stimulating hormone that stimulates the ovaries to produce 1-20 eggs. As the level of the hormone decreases only one egg continues to grow; this is the dominant egg.

The dominant egg is expelled from the ovaries and leaves behind an empty shell called the corpus luteum.

The next phase is the ovulatory phase and is characterized by the release of the egg. After the egg is released the corprus luteum secretes estrogen and progesterone to support the lining of the uterus. If no egg is fertilized then the hormone levels fall off and causes the body to shed the lining of the uterus menstruation.

Blood loss during menstruation averages 4 ounces per month with a low end of ounce and a high loss of 10 ounces. Most women feel that these amounts are not accurate but unless there is heavy bleeding caused from an abnormal medical diagnosis the amount of loss has been measured through several studies.

Menstrual cycle hormones complete the three phases with the luteal phase, following the ovulatory phase, which lasts about 14 days.

These phases appear to overlap between the luteal phase and the follicular phase. However, it is difficult to predict the start of one phase to the other without hormone levels being drawn.

These hormone releases that guides the potential for pregnancy or controls menstruation is experienced by all women. And, all women should have some understanding of what we now know helps to focus the body to achieve pregnancy.

Fertile XX is a natural, safe, effective and powerful herbal tonic for female reproductive health. Regular use will promote healthy and regular ovulation, without the risks of multiple births; correct hormone imbalances underlying infertility; strengthen and tone fallopian tubes; promote ovarian health; support healthy uterine functioning; regulate menstrual cycle; boost libido and sexual pleasure; relieve the symptoms of PMS; improve overall systemic health. Formulated by a clinical psychologist, Fertile XX is pharmaceutically manufactured to the highest standards.

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While most people associate menopause with older women, it can occur in younger women as well. Any women who is going through the full menopause cycle before the age of 40, is considered to be experiencing premature menopause. Imagine the emotional effect this can have on a young woman. In addition to the associated symptoms of menopause, experiencing this premature cycle can add another level of emotion which could be just as devastating.

Some of the causes of premature menopause are: premature ovarian failure, in which your body’s immune system attacks itself causing your ovaries to stop functioning.

Early menopause can also be induced by surgery. So too, if you have had surgery either to remove the ovaries or a full hysterectomy, your hormone levels drop instantly and you will experience instant menopause. Even if you do not have your ovaries removed during a hysterectomy, the ovaries may be damaged during the surgical procedure or the blood flow to the ovaries may be affected resulting in early menopause. In addition, early menopause may also be derived by having your tubes tied. Other causes of early menopause include excessive weight loss associated with anorexia.

To determine the cause of premature menopause, it is necessary to ask your mom at what age she became menopausal. If there is a lack of estrogen, it is more likely that premature menopause will lead to menopausal symptoms which include: hot flashes, night sweats, vaginal dryness, loss of libido, joint discomfort, change in skin, and sleep disturbances. These tend to be more severe for younger woman who are in menopause, than it is by women who experience menopause naturally.

If you are among many women who are going through menopause at an early age, it may help you to join a support group to help you through this rough time. Seek the advice of your doctor to determine if this in. in fact, premature menopause or something else. More importantly, losing the ability to have children is devastating and the time should be taken to grieve. The support of family and friends is crucial at this time.

Finally, understand and experience the loss. Your feelings and thoughts should be expressed in an honest and forthright manner. Remember, this is not your fault; it just simply happens. You will be going through many emotions at this time, and adding guilt to them will not alleviate the pain. There are always alternatives which you can discuss at a later date, but for now, be good to you and allow yourself the time you need to mourn.

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The word “yoga” means “union.” Yoga is a psycho-physical discipline with roots that go back about 5,000 years. There is a lot more to yoga than physical postures (Asanas), or the breathing exercises (Pranayama) or even the meditation. In the true tradition of yoga the goal is union with the Absolute, known as Brahman, or with Atman, the true self. Most people now, however, approach yoga to obtain the very real benefits of health, mental clarity, stress release and fitness. The wonderful thing about yoga is its flexibility. Practitioners can focus on the spiritual, psychological or physical benefits of yoga, or all of the above.

Is Yoga a Religion?

Yoga defies categorization. Whatever your method of contacting the Divine, Yoga can accelerate movement in that direction. It does not discriminate on the basis of gender or religion or race. Yoga is truly universal. Most people find that they can practice Yoga without any conflict with their religious beliefs.

Is Yoga Good for You?

Studies in the United States and India suggest that Yoga can help conditions such as stress, anxiety, and even epilepsy. Western science has been studying yoga for nearly 50 years and evidence suggests numerous physical and psychological benefits.

How many styles of yoga are there?

There are many different styles, and this is a good thing because people have such differing temperaments. There are four basic paths of Yoga: 1) Jnana, which is the path of knowledge and wisdom; 2) Bhakti, the path of devotion; 3) Karma, the path of action; and 4) Raja, the path of self control. Within this path (Raja) is found Hatha Yoga, which is the most popular path in the West. In India, Bhakti is perhaps the most popular. Many paths such as Iyengar, Kripalu, Astanga, Integral and Jiva Mukti, to name a few, are Hatha Yoga styles. A common lineage dates back to Patanjali’s Yoga sutras, the text which outlines the basic philosophy and practices of classical Yoga.

What does Hatha mean?

The word hatha means willful or forceful. Hatha yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body–especially the main channel, the spine–so that energy can flow freely.

Hatha is also translated as ha meaning “sun” and tha meaning “moon.” This refers to the balance of masculine aspects–active, hot, sun–and feminine aspects–receptive, cool, moon–within all of us. Hatha yoga is a path toward creating balance and uniting opposites. In our physical bodies we develop a balance of strength and flexibility. We also learn to balance our effort and surrender in each pose.

Hatha yoga is a powerful tool for self-transformation. It asks us to bring our attention to our breath, which helps us to still the fluctuations of the mind and be more present in the unfolding of each moment.

Is Yoga a New Age Practice?

Yoga and New Age movements share a common focus on the improvement of the body and mind and their connection to the soul. Yoga goes back thousands of years.

What is Om?

It is a sacred Hindu sound symbolizing the Absolute. It can be spelled Aum. It is used as a mantra during meditation. Correct pronunciation rhymes with “home.”

Is Yoga Aerobic Exercise?

The physical Yogas are certainly aerobic, because they improve oxygenation of the blood through increased heart rate and deeper breathing. Astanga and Vini Yoga are good examples.

What is power yoga? Is it okay for beginners?

Power yoga is a style of yoga that moves quickly from one posture to the next. The foundation of this practice are 3 variations of the sun salutation, named simply A, B, and C. All of the other standing postures are thrown into modifications of these 3 series, making the practice very vigorous and challenging. Generally, non “power yoga” yoga classes are slower, softer and a bit more static.

The problem with power yoga and the beginning student is that there is none to very little alignment instruction provided. The other problem is that a beginning student doesn’t know how or when to slow down, stop or modify a posture. Both of these problems lead to yoga students hurting themselves in class by poor alignment in the postures and by over exerting themselves and going past their edge.

What if I am out of shape?

Finding a good teacher is the optimum way to go. Also books and videos can be very helpful. Remember, if you have any condition or physical situation you are in doubt about, consult your health care practitioner.

Is it difficult to do yoga being overweight?

Yoga can be difficult for any body type. Being overweight is going to make it a bit more challenging on a physical level, but yoga is as challenging as you make it. Do not try to fit your body into the pose, but adapt the posture for your body. Accept where you are at and do not judge or criticize yourself because you cannot it perfectly.

How is Yoga different from normal exercises?

Yoga focuses more on process than goal. Gym activities or other more goal-driven exercises are quite different. You are not competing with anyone when you do yoga. Toning is the way in which Yoga achieves muscular strength, in contrast to, for example, weightlifting, which breaks down muscle to build it.

Do I need to be vegetarian to practice Yoga?

Recent surveys suggest that only one out of three yoga practitioners is vegetarian. The traditional yoga diet is vegetarian, but one’s awareness keeps evolving, and at each stage a person can tune in to what is best for her/his own body.

How often should I practice yoga?

I would suggest starting by practicing yoga 3-4 times per week, 30-60 minutes per day. It is best to start slow and gradually build up the duration per day and per week. Your body may change a lot the first year of yoga, and you need to listen and adapt/adjust your practice to work with your body. Most importantly do not push yourself, and do what feels good for your body. Shorter sessions like 20-30 minutes a day are better than one 90-minute session a week.

Will yoga help me to reduce weight?

You will look and feel better very soon if you practice regularly and eat healthy food, fresh vegetables and more water will soon improve your physique. Also your muscle tone and strength will improve.

I am wondering if yoga will tone my body in the same way as working out?

Yoga does tone and strengthen the body, but not in the same way as working out. To build strength in yoga focus on holding the postures longer and longer (without strain) and possibly move on to more advanced postures.There is also a style of yoga called “power yoga” or ashtanga yoga that moves very quickly between postures, which builds strength and endurance.

Is it normal to experience soreness after yoga?

Some soreness is normal following your first class. However, a nagging ache or intense pain is not.

Is it normal to feel tingling in the arms and legs during yoga?

Yes, a small amount of tingling is normal. If the tingling is intense, you may be holding the pose too long, or not resting sufficiently between poses. The tingling sensation usually occurs in new students and subsides with time and further practice.

Sometimes my legs shake when I am doing stretches, do I continue the stretch and just let it shake. Or do I stop?

Usually when the body shakes during yoga it is because the muscles are becoming fatigued and need to be strengthened to hold the posture longer. In postures where the focus is on building strength (like upward boat) its okay to shake a little, if you hold too long you can strain a muscle (or just feel really sore the next day).

I’m not sure why your legs would be shaking if you are only stretching the muscles and not strengthening them as in seated head to knee. You may be pulling yourself a bit too hard into the posture. You want to work on finding the balance between using effort and relaxing into the posture. If you are tensing up the muscles they will not be able to stretch and increase their flexibility.

Is it okay to use a chair to assist me with some balancing postures?

Yes, it is fine to use a prop (chair, block, wall) to help you with balance. Try to use the lightest touch possible to support yourself, slowly lessening the pressure until you can hold yourself up without it. Most importantly, focus your gaze at one point on the wall or the floor in front of you, as this will assist you in being balance.

Are there certain postures that you might suggest to help me as I basically have little balance?

I would suggest trying some of the balancing postures on the floor: upward boat, balancing table, prayer squat, balancing bear, half warrior, and balancing bound angle. If you want to work on the standing balancing postures use a wall to help support you. In both positions, focus on building concentration by using a drishti or focal point to stare at.

Whenever I do any inverted postures (especially the Headstand) I usually get a migraine, is there a way in which I can overcome this?

Usually inversions would be a good thing to do for headaches and migraines. But it sounds like the increase in blood pressure is triggering them for you.
I would avoid all inversions where the legs are over the head (head stand, shoulder stand, hand stand) and would experiment with plow, yoga mudra, standing angle, standing forward fold, downward dog and other semi-inversions.

The other possibility is to only go into the full inversions for very short periods of time on a daily basis, and very very gradually lengthen the amount of time you hold the posture.

I have a problem with my hands and feet sliding during poses. I have a sticky mat but it has made no difference. Do you have any recommendations?

You may want to try several things:
1. wear socks and use a small hand towel between hands and sticky mat.
2. wash your sticky mat.
3. try a different type of mat.
4. hold the postures for shorter times.

Do I have to exhale through the nose or mouth?

You inhale and exhale through the nose, unless doing a specific pranayama.

Can yoga help me improve my height?

Yoga can help improve your posture, which will make you feel and look taller, but it will not make you “grow” any extra inches. The bones in the body stop growing once you reach adulthood, and thus make it impossible for the body to increase it’s height.

Practice the mountain posture (tadasana) not only in your yoga practice, but all through your day, standing, sitting, driving your car, waiting in line at the supermarket. Consciously keep your awareness on your posture, keeping the spine long and straight as much as possible.

Which style is best?

Try a few different styles and when one clicks, commit to that one. Any style you choose will help you. Availability of a teacher whom you like can also play a big part in your enjoyment.

Should I do Yoga while I am pregnant?

Yoga is a great way to strengthen the pelvic area, normalize thyroid function and blood pressure, and reduce stress, all of which are good for the baby. It is fine to continue modified practice if you were doing yoga before; if you are just beginning, it is best to work with a teacher who has prenatal Yoga experience. In general you should avoid strain, compressing the abdomen, and inverted postures, especially in the later stages.

What postures are contraindicated during pregnancy?

Avoid all postures that put pressure on the belly, especially after the 3rd month. Inverted postures are not contraindicated but are cautioned. This is mostly a concern late in the pregnancy, as the weight of the belly will compress the chest and make it difficult to breathe. It may also be just to strenuous to lift the legs and belly over the head.

In pregnancy there is a hormone secreted that makes muscles very easy to over stretch, which can cause injury if the woman pushes/pulls to hard into the pose.

Postures done on the back are cautioned due to the weight of the fetus pressing on the abdominal aorta and inferior vena cava (cutting off circulation), and shavasana should not be practiced, have her lay on side in fetal pose.

Why are certain postures contraindicated during menstruation?

The postures that are contraindicated for mensuration are inversions: shoulder stand, head stand, plow, etc. These postures increase the flow of the menses, and cause a greater loss of blood which could leave to health problems. Other postures may be cautioned because they put stress or pressure in the lower abdominal region.

A slow gentle yoga practice is recommended during mensuration, focusing on postures that stretch the sides of the torso (triangle), open the hips (bound angle), forward folds and spinal twists.

I am 45, in early menopause and I would like to know which styles of yoga would best help me at this stage of my life.

The best styles of yoga to balance the endocrine system and regulate the hormones are ones that hold postures for long-ish periods of time: Kripalu, Iyengar, Sivananda.

Can yoga help with social anxiety?

Stress and anxiety levels can be drastically reduced by Yoga practice. A stronger sense of self is built with regular practice, and over time this increased confidence and well-being can reduce or nullify feelings of anxiety. Nadi Shodhana, which is a breathing technique, can help alleviate the symptoms of an anxiety attack. You may also become more able to observe the factors that lead to an anxiety attack, and deal with them before the symptoms escalate. There can be significant improvement within months.

Is it possible to use Yoga to help lower back pain?

Yes yoga can help. Try knee down twist, child, forward bending poses, half and full wind relieving poses. I would also suggest strengthening your abs and core body strength using upward boat, triangle, and some belly down (prone) poses (being careful not to strain the back muscles).

I have a circulation problem in my hands and lower arms, which includes numbness and pain. Is there an asana or pranayama that will help release the energy blockage?

Standing and inverted yoga postures and kapalabhati pranayama will all help improve circulation.

Can you recommend any yoga positions that may be beneficial for hypertension?

Yes, it has been shown that practicing yoga does lower blood pressure, mostly due to its calming and relaxing nature, but also because it is a form of exercise. There are a few postures that are contraindicated for hypertension, mainly the inversions where the head is placed below the heart. I would suggest you focus on gentle yoga postures, mostly doing the postures done on the floor. The most important posture to practice is “Savasana” (relaxation/sponge/corpse pose). Pranayama (yogic breathing) and meditation will be very helpful as well.

Can I do yoga when I have a cold and a headache?

For headaches and colds a slow gentle yoga practice is best. Focus on floor postures, especially those that are focused on the spine.
Try spinal twists (seated and knee down twist), forward bends (seated forward bend, seated angle, seated head to knee) and inversions (half shoulder stand, plow, standing yoga mudra).

I have anxiety attacks and cannot relax, can yoga postures help?

Try a slow gentle yoga practice focusing on asanas that stretch out the area(s) where you hold the tension and stress in your body. Specific postures to reduce stress would be: standing yoga mudra, triangle, standing forward fold, cobra, camel, child, knee down twist, and at least 10 minutes of conscious relaxation in shavasana.

How do yoga positions open up the chakras?

Even though the chakras are often described using physical qualities, these are energy centers in the body. Yoga effects the energy of the body, and using yoga postures that focus on the chakra centers will stimulate them allowing the energy to flow and open.

Stress and tension (physical as well as emotions and thoughts) that accumulate in the areas of the chakras will obstruct the flow of energy, and make the chakras close down. When these areas are stretched, twisted, pressed into and lengthened (though yoga), the stress and tension in these areas are released, and the energy of the chakra can flow and open.

How do I recognize a qulified teacher?

There are no universal standards. Someone who is certified may have just done a weekend course or may have studied for many years. Yoga is so diverse and broad that some people in the yoga community feel it would be impossible to create uniform standards. However; the Yoga Alliance has outlined some minimum requirements that yoga teachers must meet in order to become “registered.” Yoga teacher registration has no national or official significance. The training requirements for registration are very reasonable and are followed by most training organizations.

The most common symptoms are those of fatigue and headache, but some of the other symptoms that it can cause are weight gain, irritability, nausea, diarrhea, constipation, mood swings, dizziness, tender breasts, bloating, aches, pains, and back pain, as well as many more.

A woman with PMS will have these symptoms until her period as started wherein it will slowly subside until the next menstrual cycle.  However, PMS can skip cycles and this is not at all unusual.  As a woman ages premenstrual syndrome may worsen until menopause and the symptoms may become more severe.

Diagnosing PMS is based on symptoms and it is helpful to keep a diary of your lifestyle and anything that might be affecting or contributing to your PMS symptoms.  These symptoms can also be present in other conditions, such as problems with the thyroid, panic attacks, diabetes, early menopause, and anxiety so it is important to rule out those conditions first before concluding that it is truly a PMS condition.

Living with PMS is always a challenge, as your mood swings and physical discomforts make it that way.  Your physical condition is not in a good way and you are not apt to feel up to par and carry out your usual activities.

Emotionally, relationships can be strained between you and your loved ones and co-workers, as you are not mentally feeling quite yourself.  PMS can cause you to act in an undesirable manner that people just do not want to be around.  With the love of an understanding family and co-workers you can get through this difficult aspect of womanhood.

There are several treatments that can help you cope with living with PMS.  These would include diet, exercise, stress reduction, and/or medication.

If you feel that you have PMS and it is interfering with your activities of daily living and relationships it is important that you seek help in order to help you to deal with your situation.  Remember, all women have the above noted symptoms at various times in their life, but PMS is only a diagnosis if it is making your everyday life and relationships difficult to carry out.

If you feel that you may have PMS see your physician for possible remedies or coping strategies that will help you through your difficult times.  There is a better way and a physician’s guidance and treatment will help you to better be able to overcome this.

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Diagnosis of irregular menstruation relies on several methods. The doctor will take a comprehensive history that will include questions such as: the age she started her period (menarche), how long the period lasts (days), how many days there are between periods, any recent changes in her normal monthly schedule, if she is sexually active, the date of the last pelvic exam, if she is pregnant or was recently pregnant, and if she is on birth control pills and what kind.

The doctor may also ask the patient to keep a calendar of her bleeding history to keep track of any pain during the month, length of her periods, bleeding between periods and how many days are between periods. Patients are also asked to rate the amount of flow on the days of her period.

Diagnostic tests include ultrasounds that can be done in the office to visualize fibroids or uterine wall changes. Doctors can also inject fluid into the uterus and perform an ultrasound procedure called a sonohysterogram. This test will help to evaluate the uterine walls and any structural abnormalities.

Some common causes of heavy menstruation include uterine fibroids, endometrial hyperplasia, hormonal imbalances and polyp growths on the walls of the uterus. Non-typical causes are Von Willebrand disease which is an inherited coagulation disorder, pelvic inflammatory disease (PID), liver cirrhosis, lupus, Intrauterine Device (IUD) birth control and diabetes.

Another non-typical cause of heavy menstruation is a Vitamin K deficiency. Vitamin K will cause bleeding disorders and has been associated with abnormal uterine bleeding. There are several reasons why patients may be deficient in Vitamin K that includes using anticoagulants, salicylates, long-term antibiotics, metabolic diseases, or a large intake of Vitamin K antagonists such as Vitamin E or Vitamin A.

One of the symptoms of hypothyroidism is heavy menstruation. Women who have hypothyroidism, after treatment, no longer have a problem with heavy bleeding.

Treatment for irregular menstruation is based on the cause. After a thorough exam, history and testing the doctor can give the patient a accurate diagnosis and treatment plan based on current medical practice. The goal of treatment is to decrease the heavy menstruation and increase the patients comfort.

Mens-Reduce is a natural, safe and effective herbal and homeopathic remedy for reducing excessive menstrual bleeding and regulating a woman’s cycle.   Promotes normal menstruation and reduces heavy menstrual flow.  Mens-Reduce also relieves symptoms of PMS and menopause, eases menstrual cramps and remedies iron deficiency anemia due to menorrhagia. Formulated by a clinical psychologist, Mens-Reduce is pharmaceutically manufactured to the highest standards.

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