Dog Diarrhea - Treatment and Prevention of Diarrhea

The presence of diarrhea in dogs should always be cause for concern. There are a plethora of causes of both acute and chronic diarrhea in dogs, including infectious causes, toxins, inflammation or disease of the intestinal tract and parasites. Diarrhea can have a devastating effect on the body due to its dehydrating effect, and left untreated it can lead to blood sugar depletion, circulatory collapse and death. Although mild cases of diarrhea may resolve without intervention, diarrhea accompanied by vomiting, lethargy or any other behavioral changes should be treated as a medical emergency. Because the severity of the cause of diarrhea is not immediately present at onset, prompt medical attention must be sought to quickly diagnose and treat the underlying problem.

Diarrhea is always a symptom of an underlying problem, and not a disease in itself. Diarrhea can be used to describe a varying severity of a problem, from occasional loose stools to a continuous watery stream of feces. Unfortunately there are many potential causes of diarrhea in dogs, and determining the cause can require a joint effort by you and your veterinarian.

One of the most common causes of diarrhea is intestinal upset. A sudden change in the type of food, giving an unfamiliar treat, or feeding table scraps can cause a bout of diarrhea. Diarrhea caused by food changes can often be resolved at home, so long as the diarrhea is not severe, and the dog continues to act and feel normally. Withholding food for 24 hours will allow the dogs digestive system to settle down (while continuing to encourage water consumption). After 24 hours, small amounts of a bland diet, such as white rice and chicken, can be offered. If the diarrhea subsides, you can gradually place the dog back on their original diet, and transition slowly to the new diet. If the diarrhea does not improve, or gets worse, veterinary treatment may be required.

In order to avoid intestinal upsets due to dietary changes, all changes in food should take place over several days, to allow the dog to get used to the new food. For the first three days of a food switch, feed ¼ of the new diet and ¾ of the old food. If your dog is doing well, then feed a half portion new food and half old food for another three days, then ¼ old food and ¾ new food for another three days. This slow transition will help to minimize intestinal upsets and decrease the chances of an episode of diarrhea.

Although many dogs regularly receive table scraps, care must be taken to ensure that the types of human foods are not too rich for the dogs system. Fatty foods especially can cause diarrhea and vomiting, and can also cause pancreatitis, a form of inflammation in the pancreas that can lead to chronic digestive problems. In addition, while dogs love most of the types of meat that we may be eating, the form they are accustomed to (in their dog food) is highly processed. Giving large amounts of meat from human plates can be far too rich for the dog, and cause diarrhea. It is also important to remember that dogs should NEVER be given turkey or chicken bones, as these can splinter into small pieces and puncture the stomach and intestines.

Intestinal parasites are a very common cause of diarrhea in dogs. There are many types of parasites that can infect dogs, and diarrhea is often one of the most common symptoms of a parasite infection.

Roundworms are one of the most commonly seen intestinal parasites in puppies. Although roundworms are not commonly active in most adult dogs, puppies are especially susceptible to their presence and side effects. Dogs ingest the roundworm egg in the soil, and puppies can be passed the worm from their mothers. As the eggs hatch in the intestine, the larva is then carried to the lungs via the bloodstream. From the lungs, the worms crawl up the windpipe and cause gagging and coughing, before returning to the intestine to grow into adults. Roundworms can grow to up to seven inches long and appear spaghetti-like, long and thin. A pot-bellied appearance, poor growth and a rough, dull hair coat are signs of a worm infestation. Diarrhea and vomiting may be present as well, and the dog may expel worms in their stool or vomitus. If allowed to continue unchecked, the worms can cause pneumonia, intestinal obstructions and death.

Hookworms can be seen in dogs of all ages, but are most common in warmer, humid climates. Transmitted by ingestion of contaminated feces, mature hookworms attach to the lining of the intestinal tract and feed on the blood supply there. In pregnant dogs, the hookworms migrate into the fetuses, and begin to infest the puppies before they are even born. Hookworms in puppies can be devastating, as they can cause severe anemia, weakness and bloody diarrhea.

While not a worm, Giardia is an intestinal parasite caused by a single-celled organism that lives in the intestines of infected animals. Recent research has shown that Giardia is present in up to 11% of the general population of pets, and as many as 50% of puppies. Giardia can be transmitted from pet to pet, through contaminated feed or water, and through the soil. Pets who attend dog-park, doggy day care or are kenneled are at higher risk for infection. The most common symptom of Giardia is diarrhea of varying severity. However, many animals who are infected with Giardia can show no symptoms for extended periods of time, which makes routine testing even more important.

Coccidia is another single-celled organism that infects the small intestine of dogs. Dogs with coccidia may show know signs of illness, and some may have severe bouts of watery stools and bloody diarrhea, vomiting, depression and fever, and even death as a result of severe dehydration. These severe side effects of coccidia are most common in puppies and adult dogs suffering from other illnesses.

Diarrhea in puppies and young is of particular concern, because if is often the first symptom of severe and potentially fatal viral diseases such as the parvovirus, coronavirus and distemper.

Parvovirus is most commonly found in young dogs than adults, and puppies that are unvaccinated, or have not yet completed their vaccination series are most susceptible. The parvovirus attacks and kills the cells in the intestinal lining, rendering the dog unable to absorb nutrients or liquids. Dogs with parvo develop a high fever, lethargy and loss of appetite. Profuse, liquid diarrhea occurs as the damage to the intestinal tract progresses, and may be foul smelling, or have blood in the stool. The diarrhea leads to severe dehydration, shock and death, and is often fatal, even in dogs diagnosed and aggressively treated for the disease. Vaccination is the best prevention for development of Parvo.

Like Parvo, the coronavirus is a highly contagious virus causes gastrointestinal problems. Although adult dogs that contract corona may simply show symptoms like stomach flu, and recover within a few days without treatment, puppies can develop far more serious infections and complications. The signs of corona are similar to those of parvo- profuse watery diarrhea, which if left untreated can cause severe dehydration and secondary complications.

Canine Distemper Virus is a devastating disease that is highly contagious, and infects unvaccinated dogs and puppies. This virus normally localizes in the brain, intestinal tract and upper respiratory tract. A high fever is usually the first sign of infection, along with a cough, sneezing, and green discharge from the nostrils. The virus then affects the intestinal tract, causing vomiting, and dark, tar colored diarrhea. Finally the virus travels to the brain and spinal cord, causing seizures and uncontrollable twitching.

There is no cure for distemper- medical treatment is aimed at controlling the symptoms and supporting the dogs body to help survive the infection. Even with aggressive treatment, Distemper is often fatal, and dogs that do survive are often left with lifelong seizure disorders and other nervous system problems. Vaccination is the best way to prevent distemper.

Other causes of acute diarrhea in dogs can include bacterial infections, such as salmonella and E.coli, toxin exposure, such as from insecticide and lead, and even stress.

Treatment of acute diarrhea in dogs is aimed at diagnosing the underlying problem, and correcting that. If your dog has had loose stools for less than 24 hours, but is otherwise acting normally (normal energy level, eating and drinking normally), you may be able to take a conservative approach, and wait and see how he does. However, if your dog is showing any additional signs of distress, or has had increasing amounts of diarrhea for any length of time, a visit to your veterinarian in required.

Your veterinarian will first take a full history on your dogs condition, when the diarrhea first started, were there any precipitating factors, etc. After a comprehensive physical exam, your veterinarian may recommend:

Fecal testing- a sample of the diarrhea will be obtained, and checked for evidence of parasites such as roundworms and coccidia. In addition, an antigen test may be run on the fecal sample to check for the presence of Giardia.

Fecal Cultures may be recommended to test for the presence of bacteria in the stool, such as salmonella.

Blood work- Blood chemistries look at a variety of body systems, and will give your vet a reading as to the basic health of your dogs major organs such as the kidneys and liver. The CBC evaluates the components of your dogs blood, including red blood cells, white blood cells, and platelets. The CBC will help to diagnose or rule out infection as a potential cause of your dogs diarrhea.

Parvo test- In puppies, a parvovirus antigen test may be run. This quick “snap” type test is run on a small sample of feces, and results may be available within minutes. The sooner parvo can be diagnosed and treated, the greater chance your puppy has for a favorable outcome.

X-rays- Radiographs of your dogs abdomen may be recommended to rule out potential intestinal obstructions, or foreign bodies that your dog may have ingested.

Treatment of your dogs diarrhea depends on what your vet suspects may be the cause. In cases of intestinal upset, a bland diet may be all that’s needed to settle the stomach. Parasites can be treated with de-wormers, and a drug may be prescribed to help return the digestive system to working order. Treatment of severe diarrhea will begin with intravenous fluid therapy, and balancing of electrolyte levels to combat the fluid loss caused by the diarrhea.

While acute cases of diarrhea can be cause for great concern, chronic diarrhea, while less common, is also reason for a visit to your veterinarian.

Diarrhea that persists for three or more weeks is considered chronic. Often the stool may begin to firm, only to become soft and unformed again. It is not uncommon to see mucous or even small amounts of blood in the sample. Because chronic diarrhea can lead to poor digestion and absorption of nutrients, often dogs will not eat well, have a low energy level and poor quality hair coat.

Food allergies and intolerances are a common cause of mild chronic diarrhea. Similar to lactose intolerance in people, dogs may have or develop allergies or sensitivities to variety of ingredients in dog food, leading to chronic inflammation in the intestinal tract.

Pancreatitis can present in dogs in both an acute form, as well as a chronic problem. The pancreatic gland is responsible for secreting hormones such as insulin and glucagons into the bloodstream to regulate blood sugar levels, as well as making the digestive enzymes that break down food for digestion. Pancreatitis, or inflammation of the pancreas, can cause these digestive enzymes to decrease, and in severe cases the enzymes may begin to digest the actual organs of the dog instead of digesta. Diarreha, abdominal pain, vomiting and a poor appetite are the symptoms of pancreatitis, but because these symptoms are shared with so many other gastrointestinal problems, it can be hard to diagnose.

Inflammatory bowel disease (IBD) can also be a cause of chronic diarrhea in dogs. In affected dogs, the intestine is taken over by inflammatory cells, eventually leading to scar tissue throughout the lining of the digestive system. Although the exact cause of IBD is unknown, nutrition, genetics and the immune system are thought to play a role in its development. Dogs with a long history of diarrhea or weight loss that have been found to be free of parasites and diarrhea causing agents should be considered for IBD. Diagnosis of IBD can be difficult, and often requires an intestinal biopsy to confirm. Treatment is aimed at reducing the inflammation, as well as dietary changes to provide a more easily digestible food source.

Whether chronic or acute, diarrhea is almost always a sign of an underlying medical condition that needs to be addressed. Because diarrhea in itself has the potential to be life threatening, any dog suffering from more than a short-term bout of diarrhea, or dogs showing signs of other medical problems, should immediately be seen by a veterinarian. In addition, because young are so susceptible to several potentially fatal viruses, the presence of diarrhea in any puppy should be treated as a medical emergency until proven otherwise.

source taken from: http://www.professorshouse.com/

How to Treat Kidney Failure in Dogs

Healthy kidneys excrete waste products from the body in the form of urine. Kidney failure, often called renal failure, occurs when the kidneys stop functioning properly. There are two types of kidney failure: acute and chronic. Acute kidney failure happens suddenly and is typically the result of dehydration, poisoning, shock, heat stroke or infection. Chronic kidney failure progresses over many years, and dogs often don't exhibit symptoms until the kidney failure is well advanced. Chronic renal failure is usually caused by old age, a genetic kidney defect, cancer, an immune system disease or canine kidney stones. With proper treatment, dogs suffering from kidney failure can live happily for many years.

Instructions

Things You'll Need:

* Special diet
* Veterinarian
* Fresh water
* Blood and urine tests
* Multivitamin
* Hypertension medicine

Feed your dog a special diet. Dogs suffering from kidney failure need to eat dog food that is low in protein, salt and phosphorous. Foods high in protein can lead to increased nausea and vomiting, while high levels of phosphorous can cause mineral deposits to form in the malfunctioning kidneys. Because a low-protein diet can lead to malnutrition, many vets suggest feeding your dog a canned dog food designed for senior dogs. Hill's Prescription Diet offers a dog food especially formulated for dogs with kidney problems. (See Resources section.) Have your vet monitor your dog's weight and routinely check her for anemia, which is decreased red blood cell production.

Step 2
Make sure your dog has access to clean, fresh water at all times. Dogs suffering from renal failure urinate frequently, so they must drink a lot of water to keep from becoming dehydrated. Ask your vet about adding potassium to your dog's water to keep her electrolytes at the proper levels.

Step 3
Take your dog to the vet for periodic blood and urine tests. Urine and blood samples are used to test the various kidney functions and make sure your dog's condition hasn't worsened. Be sure to tell your vet about any changes in your dog's drinking, eating and elimination habits so he can make proper adjustments to your dog's diet, vitamins or medications.

Step 4
Give your dog a daily multivitamin supplement containing Vitamin B-complex and Vitamin C. These supplements will help replenish the nutrients lost because of the inability of your dog's renal system to recycle and retain these vitamins in the body. Vitamin E taken along with Omega-3 supplements might slow the progression of kidney failure in your dog.

Step 5
Treat your dog's hypertension. Kidney failure can cause hypertension, or high blood pressure, in dogs. Treat this condition immediately since hypertension can increase the progression of kidney failure. Your veterinarian might choose to prescribe your dog an ACE inhibitor to keep the blood pressure levels in the normal range.

Step 6
Reduce your dog's stress levels. Because stress can cause increased blood pressure levels, it is important to keep your dog's life as stress free as possible. Keep your dog out of extreme heat and cold. Don't make any new changes to your dog's environment. Don't introduce any new pets to your household until your dog's health has improved.

Tips & Warnings

Consider asking your vet about holistic remedies that support canine kidneys. Some herbs, such as nettle, ginger root and golden seal, might help strengthen your dog's entire renal system. Regular acupuncture sessions might help slow the progression of kidney failure in dogs.

Kidney failure is a common cause of death in older dogs. Their kidneys just "wear out."

source taken from: http://www.ehow.com/

Acute kidney failure is a sudden failure of the kidneys to function. The kidneys are important to several body functions, one of which is to filter wastes from the body. This type of kidney function loss usually occurs with severe symptoms and may develop rapidly to a life threatening condition.Causes for acute kidney failure may include congestive heart failure, kidney stones, accidents involving trauma to the kidneys, and fluid or electrolyte imbalances. Learning how to identify symptoms and obtain treatment is vital in order to prevent complications that may include shock, seizures, coma and even death.

Step 1
Watch for signs of decreased urine output and increased thirst. If you have increased your fluid levels and still notice a drop in output, notify your doctor immediately.

Step 2
Note what types of medications you are taking. Some medications may affect kidney function. If you notice a drastic change in your ability to produce urine, let your physician know so that medication doses may be altered, decreased or eliminated.

Step 3
Be alert for inability to urinate despite efforts to increase fluid intake. Visit an emergency room immediately. Tests to determine blood and urine levels as well as those that measure kidney function will be offered. Treatments are generally directed at addressing the reason for the kidneys to function properly, so it is important to seek treatment at the first signs of trouble.

Step 4
Look at your legs, ankles and feet. Are you experiencing sudden and unaccustomed signs of swelling? This is caused by fluid retention, and is a sign that kidneys aren't flushing fluids from the body through urine as they should. Get your feet up to help reduce swelling and contact your physician.

Step 5
Take note! Early signs that your kidneys aren't functioning properly may not be noticed by yourself, but may be seen through blood tests that determine creatine, potassium and sodium levels in the blood.

Tips & Warnings

Always pay attention to your daily urine output levels. Average amounts of urine output for healthy individuals should be around 2 cups per day.

Left untreated, acute kidney failure may lead to shock, coma and death. Don't put off visiting your doctor or an emergency room if you suspect that something's wrong with your body!

How to Identify Symptoms of Acute Kidney Failure

Acute kidney failure, also known as renal failure, causes kidneys to stop functioning properly. Kidney function is essential to help rid the body of wastes as well as to produce various hormones that maintain balances and optimal function within the body. Kidney failure may occur as a result of a variety of causes, including but not limited to accidents, kidney stones, cancers, obstruction of blood vessels, and drug abuse. Renal or kidney failure may lead to uremia, chronic kidney failure, shock, coma or even death. Learning how to recognize and identify symptoms of acute kidney failure may avoid such complications and prompt control and recovery.


Step 1
Discovering a reduction in the amount of urine produced on a daily basis is one of the first indications that the kidneys aren't functioning properly. Certain medications or drugs may alter the ability of the kidneys to function properly, so paying attention to this symptom is important for prompt diagnosis.
2.
Step 2

Feelings of ongoing fatigue and restlessness are also early-stage warnings of acute kidney or renal failure. Changes in blood pressure, unexplained bruising or severe itching is also felt by many individuals.

Step 3
Vomiting, nausea and appetite loss are several symptoms that appear in later stages of acute kidney failure.

Step 4
Decreasing amounts of urine output, or a complete lack of urine may also trigger alarm in those suffering from this condition.

Step 5
Experiencing unexplained changes in mental or emotional behavior also accompany the symptoms listed above, as does an increasing sense of lethargy that may lead to stupor and coma.

Tips & Warnings

Medical tests can determine kidney function, fluid and electrolyte balances in the body. Pay attention to your body and note changes in normal functions.

Kidney failure may lead to system failure that results in coma and death. Never take a 'wait and see' attitude when it comes to your body. If you notice a drastic decrease in urine output or any of the symptoms listed above, seek medical help immediately.

source taken from: http://www.ehow.com/

How to Prevent Kidney Failure

Kidney failure is the final step of kidney disease. It occurs when the kidneys can no longer process fluid normally. When kidney failure occurs, the patient typically has to go on dialysis, which is when a machine performs the function of the kidneys for your body. However, there are steps that can prevent kidney failure or at least delay its occurrence from happening.

Learn How to Prevent Kidney Failure

Step 1
Control your blood pressure at all costs. Chronic high blood pressure is one of the most common causes of acute kidney failure in adult men and women.

Step 2
Ask your doctor about taking garlic supplements. These supplements can help reduce blood pressure quickly, but at the same time they will inhibit the blood's ability to form clots, so they should only be taken under medical supervision.

Step 3
Quit smoking. Cigarette smoke causes a variety of health problems that can increase your chance of kidney failure. If you stop smoking, it will also lower your blood pressure, which is important for preventing kidney failure.

Step 4
Talk to you doctor about your kidney disease before you have any kind of X-ray. You will need to take special medication before the X-ray in order to prevent it from damaging your kidneys.

Step 5
Stop drinking alcohol. You can reduce the strain on your kidneys by cutting all alcoholic drinks out of your lifestyle. These drinks require that your kidneys work very hard and not drinking them can help prevent kidney problems.

Step 6
Drink plenty of water. Even though your kidneys may be damaged, they should still be able to process water. Try to drink at least eight glasses each day.

Step 7
See your doctor and have regular blood and urine tests done. These tests will notice any developing issues before you start to notice symptoms.

Tips & Warnings

Always be sure that you are following your doctor's orders when taking medication. Improper use of medicine or stopping treatment can severely increase your risk of kidney failure.

Learn about your family health history. Kidney problems tend to be hereditary, so be extra careful to prevent kidney disease and failure if it runs in your family.

Be sure you stop taking any garlic supplements several weeks before any kind of surgery.

If you experience the symptoms of kidney failure, call your doctor and get to a hospital immediately. Kidney failure can be treated by dialysis, but treatment must begin as soon as possible to increase chances of success.

source taken from: http://www.ehow.com/

Some of you may have eaten eggs over the Easter weekend so I thought I'd post ten health benefits of eggs (and it doesn't count if they were chocolate eggs!)

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

source taken from:http://www.healthdiaries.com/

The Truth About Eggs
By Sebastien Stefanov

old egg myths

It was previously thought that eggs raised blood cholesterol levels -- one of the main causes of heart disease. The yolk in a single large egg contains five grams of fat, so it was only natural for nutritionists to assume that eggs clogged up people's arteries, especially since they also contain dietary cholesterol .

Another myth was that cholesterol is fat. That is simply not true. Cholesterol is a waxy substance that resembles fat, but has little to do with it. Today, scientists know that cholesterol content in food and the cholesterol in our blood aren't as directly related as once thought. So to unravel the mystery that is the egg, one must look at cholesterol.

cholesterol

First, one has to understand that cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibers and produced vitamin D, among other things. Second, there are two types of cholesterol: dietary cholesterol and blood cholesterol . Both are important.

Dietary cholesterol is found in certain foods, such as meat, poultry, seafood, eggs, and diary products. The second type (blood cholesterol, also called serum cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL). LDL cholesterol is considered bad because it sticks to artery walls.

What is bad, however, is the amount of LDL blood cholesterol in the body. Too much of it can cause heart problems, but scientists are now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol. At least that is what some experts believe (they are somewhat disagreeing on the matter... as usual).

Evidence showing that eating a lot of dietary cholesterol doesn't increase blood cholesterol was discovered during a statistical analysis conducted over 25 years by Dr. Wanda Howell and colleagues at the University of Arizona. The study revealed that people who consume two eggs each day with low-fat diets do not show signs of increased blood cholesterol levels.

So what does raise blood cholesterol? One of the main theories is that saturated fat does. Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. It so happens that eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.

delicious, nutritious

Eggs are actually quite nutritious. They are not just fat (yolk) and protein (white). In fact, they contain a wide array of essential vitamins and minerals. Here is what's in an egg...

Vitamins
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.
B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.

Minerals
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

best type of protein

If that wasn't enough, egg whites contain the purest form of protein found in whole-foods. It is so high that nutritionists use them as the standard when comparing other whole-food proteins. Their "biological value" -- a measurement used to determine how efficiently a protein is used for growth -- is 93.7. Milk, fish, beef, and rice respectively have a bio value of 84.5, 76, 74.3, and 64.

The higher the value, the better the protein is absorbed. This is why many bodybuilders include eggs in their diet. When a person eats beef, for instance, all of the protein is not necessarily absorbed and used to rebuild tissue.

Protein is a complex substance, which is why bodybuilding protein supplement makers are constantly trying to refine the quality of their product and why some protein shake brands boast that their protein is made from egg whites. Having said that, each large egg contains 6.3 grams of protein.

how to eat eggs

Experts advise that despite being low in saturated fat, one should not eat more than two eggs a day on a low-fat diet. Egg yolk is mainly fat, so even though it doesn't raise blood cholesterol levels, it can cause other problems if abused.

Contaminated eggs kill up to 5000 individuals each year. One egg in 10,000 is contaminated with salmonella, so you should never eat undercooked eggs, make eggnog on your own or mimic Rocky by swallowing them raw.

The proper way to cook eggs depends on the type of food served. The American Egg Board advises that grills should never be set higher than 250F. Anything above that will leave the interior raw while burning the outside. If an egg has runny parts, it means it is still not cooked properly.

mmm, mmm, eggs

So now you know the truth about the incredible, edible egg. Once a foe, now a friend, this mighty whole-food contains many great nutrients and isn't as bad as people once thought. A great source of protein and easy to prepare, eggs are nature's golden food... if you don't eat too much of them, that is.

source taken from: http://www.askmen.com/

The Health Benefits of Eggs

Eggs are an ancient food. Man has always eaten the eggs of all animals that produced them: chicken, duck, goose, turtles. Called caviar and roe the eggs from fish are very special foods. Eggs are foods of reproduction and so therefore are good for our reproductive organs. They are a must for pregnant and nursing woman.

Actually, eggs are a wonderful source of nutrition and can greatly strengthen your health. A great source of protein, Vitamins A and D and Folic acid. and the adrenal-building minerals: choline, sodium and potassium. Eggs are a rich source of phosphorus and also sulfur.

Keep your brain healthy. Choline is an important nutrient found in egg yolks as phosphatidycholine. . A cell must have this substance to be normal and healthy and to work properly. It keeps the membrane of each cell in a fluid condition.
Phosphatidycholine is necessary for the synthesis of acetylcholine, a neurotransmitter that carries impulses between brain cells. And acetylcholine is essential so that we can concentrate and pay attention to our tasks. It ensures that we have the ability to concentrate and retain information in our memory. Impaired memory, difficulty concentrating and cognitive decline as we age are symptoms lacking this essential nutrient. You can see why eggs can help prevent Alzheimer's.


Improve heart health. Choline converts homocysteine into harmless material. Homocysteine is the substance that can damage your blood vessels and is a precursor to heart disease. Eggs can also decrease your risk for heart attacks and stroke thanks to the anti-clotting agent found in yolks.
Enhance your vision. The lutein found in eggs can help prevent macular degeneration.

Nourish expecting mothers and their babies. Egg yolks contain high levels of biotin, a B vitamin that can prevent birth defects. Egg yolks should be a baby's first animal food and can be introduced around six months.

Aid in fat assimilation. Eggs yolks contain lecithin. In fact, lecithin is the precursor to choline, which helps lower serum cholesterol.
source: http://www.bodyecology.com/

source taken from: http://answers.yahoo.com/

The Waterfront has little carts selling local Malay dishes at very affordable prices. Do try the teh tarik ("pulled" milk tea) and the BBQ stingray.

FOOD CENTRES/FOOD COURTS/HAWKER FOOD

Chinese Food Centre (Lau Ya Keng Food Court), Jalan Carpenter (opposite temple). A simple food court that has been around for decades and is very popular with locals - breakfast, lunch and dinner. You can buy very decent Kolo mee and Sarawak Laksa here. But a lot of people come here for the fish-ball soup and famous pork satay that opens in the early afternoon A wide range of Chinese food stalls.

Benteng Satok, Satok. There are more than 30 stalls here and it's open until 4am. A wide variety of food are served here, mostly Malay food. Choose the stall wisely because many stalls tend to serve same type of food.

Jambatan Satok, Satok. This is the best place to try halal grilled chicken wings and grilled ikan sebelah. A total of 8 stalls make up the area with variety of Malay and Chinese food. Muslim visitors might not need to be afraid of their halal status because all of the stalls serve halal food.

Jalan Song and area (Jln Song Commercial Center) does have one of the best selections - DO NOT go during the day time (Its quite away from town centre, about 15 minutes by taxi and can set you back by RM12.00) Jalan Song is the place to go for dinner or supper, its got the widest choice of hawker food you can find in Kuching. The whole place just rocks after 6pm. There are something like 3 big foodcourts (with like about 100 stalls?) linked together on the sidewalk, and several other kopitiams and restaurants within walking distance. Take your time to survey first. Recommendation:- try the hot-plate-cooked sambal fish or sotong (served on banana leaves). Many shops around here.

Ban Hock Road - The row of shophouses behind Ban Hock Road is teeming with hawkers' fares, . Actually the place is more well known if you say Law Lee Café (Lee Coffee Shop), meaning in Chinese Old Lee's Cafe. Law Lee's Cafe is one of the best places to sample the best of what Kuching has to offer in term of variety, there are about 20 stalls selling all manners of food, you name it they have it. You have to ask around as the place is not facing the main road, but if you are walking from Harbour View Hotel, walk towards Hilton and turn right into Jalan Song Thian Cheok, - keep walking till you see the Malaysian Airline building on your left, you'll see an Indian temple ahead and the Grand Continental Hotel next to it in the distance, keep walking and turn left at the small lane besides EON Bank and keep walking another 200 metres, you should hit Law Lee's Cafe, end of the block.

Dalight Food Court is located between King’s Centre and Queen’s Court - just below the Simpang Tiga flyover. The food court is big. Taxi required.

Food Bazaar @ The Spring - Indian food, Indonesian food, Korean food, Japanese food, Muslim food, Chinese food, Western food and more.

Jolly Kitchen is located at the top floor of Hock Lee shopping centre. Wide choice.

Medan Pelita Food Court, Basement of Star car park complex, Temple St/Wayang St. Air conditioned food court with stalls selling the full spectrum of hawker favorites. Convenient location near Main Bazaar.

Open Air Market, (near Electra House) Jalan Market. Odd name, as the whole area is covered. A wide selection of Chinese and Malay food stalls. Some very reasonably priced seafood and noodle stalls operate late into the evening. Their most popular stall is the one serving Beef Noodles and 'Sio Bi' (pork dumplings). Also popular is the fresh porridge and seafood stalls. But beware, this area is not the cleanest of places so order your food from only the most popular stalls.

Petanak Central Market, Jalan Petanak, above the central wet market. Head here early in the morning to soak up the previous night's liquid refreshment. Light snacks, full seafood indulgences, it's all here. While the night-owls tuck in and attempt to stay awake, the market comes alive and a new day begins. Good atmosphere, best at 4 am. Take a taxi -at that time you'll need to!

Sarawak Plaza Food Court (next to Holiday Inn). Good selection of Malay, Chinese, Japanese and Western food stalls in the basement of this busy shopping centre. 10 am to 10 pm.

Satok Bridge, on river front below Satok bridge (any Petrajaya bus or take a taxi). Excellent barbecued chicken and seafood.

Satok Road, left side of road heading out of town. Lots of Malay food stalls - busiest during the Weekend Market. Evenings only.

Saujana Food Centre (5th floor of the car park near the Mosque). Take the lift to reach the food centre. Mostly Malay cooking with some stalls selling seafood.

Song Kheng Hai Food Court Jalan Padungan, Kuching. Open 7am - 6pm

The Big Onion, Taman Sri Sarawak. This is quite a new place WiFi ready, comes with chinese food, malay style food and not to forget western cuisine. You will be suprised to when you compare the prices in the menu with the environment. It is just located behind the shoplots opposite Hilton. No pork is served.

Top Spot Food Court, Jalan Bukit Mata Kuching. A wide range of food stalls set in landscaped surroundings on the breezy top floor of a car park. Choices include Malay curries, Malay and Chinese seafood, claypot dishes, satay and even steaks. Very popular. Always ask to see a menu with prices - some stalls have been known to 'accidentally over-charge' tourists.

After eating at the foodcourt, u can actually enjoy a drink at the Tapanga, a nice pub/music cafe on the 3rd/4th floor below the food court.

Tun Jugah Food Court a.k.a. Food Gallery is also worth a visit. Food court in a small shopping complex in golden triangle. Packed during lunch hour. Good choices & nice environment. Go to top floor. Go up the escalator and turn to your left and u will see the food court. Good choice of food including a selection of Chinese and Malay hawker-stall favorites.

COFFEE SHOPS

Coffee-shops with their attendant food-stalls are dotted all over town. Some of the most interesting and traditional ones are found around Jalan Carpenter, Main Bazaar and Padungan Road, The coffee shops on Lebuh Temple are conveniently located near the budget hotels on Jalan Green Hill, and serve a wide selection of dishes, including good roasted chicken rice (Green Hill Cafe). At lunchtimes, many coffee shops serve economy rice, mixed rice, fast food or nasi campur. These are four different names for the same dish - a plate of rice with portions of meat, fish, curry and vegetables selected from the delicacies on display. Cheap (RM 3-5), delicious and very filling.

Bismillah Cafe, Satok & 7th Mile. If you love Indian and Mamak food, try this one. They serve good Nasi Beriyani, roti canai and teh tarik.

Bishopsgate Coffeeshop, Carpenter Street. Famous for what may be decades already, the Vinegar 'Kolo Mee' and Pork 'Spare-part' soup is what people line up for everyday. Also famous is the man who runs the stall - he is a colorful character who takes your order like a drill sergeant. It opens for breakfast and lunch, but to avoid the crowds, its best to go around 'Brunch' time. When you get a seat, expect to wait awhile for your food. And while you wait, try their excellent 'Teh-C Peng Special' (Strong iced milk-tea with a dark sweet syrup)

Ceria Cafe, Satok. This shop served best halal Sarawak Laksa in the city. If you demand for omelette strips in your laksa, ask for special which is a mere RM1 addition to the regular price. You can try their Mee Jawa and 'kopi keras' too.

Choon Hui Cafe, Jalan Ban Hock.

This legendary establishment has been feeding hungry Kuchingnites for many years.

located close to town, right next to Grand Continental Hotel, Choon Hui is as authentic as it can get to a old-fashioned Kuching Chinese-style coffee shop. It is open during breakfast hours only, starting business very early in the morning and finishes around 11am…. for toast, popiah and laksa.

Green Hill Corner: Traditional coffee shop with a very good selection of foods. One of my favorites in Kuching – located in the same block as Harbour View Hotel.

Hock King Cafeteria Jalan Ban Hock.

Mr. Hock and the staff serve up very basic, but quite generous meals though out the day. Mr. Hock is one of the better hosts in Kuching and is fluent in multiple languages and will do almost anything to make your stay as comfortable as possible. Many local celebrities, such as Australian volleyball and underwear model Ryan Jon Dunn stop by for lunch regularly as Hock King is well connected in the local sporting & entertainment scenes.

Hong Kong Noodle House, Jln Pandungan, (opposite Bing! Cafe). Standard HK fare like roast duck on rice or noodles. They also serve local Chinese dishes and are open for lunch and dinner. Good choice if you have kids with you.

Kwok Sin Café is great for fried chicken (relocating to John’s Place on Jan 21 2009).

Located at 10 Green Hill Road – round the back of the Harbour View Hotel.

Singapore Chicken Rice (SCR), branch at Padungan, Satok and Kota Samarahan. They serve excellent chicken rice comparable to other established chicken rice shop (including food chain of The Chicken Rice Shop). Other side dishes are baby kailan in oyster sauce and bean sprouts. Open 10am - 9pm

Wilson Chicken Rice, Ban Hock Road near the Grand Continental Hotel

CHINESE

Bla Bla Bla, Wayang Street (a few shops down from The Junk), tel. 082-233944. A Chinese restaurant which is opened by the same restaurateurs as The Junk. It quickly became an institution for fine Chinese cuisine in Kuching shortly after it opened in 2005. The interior is designed with a Balinese theme and some of the dishes they are famous for are the Ostrich-rolls, Soft-shell Crabs, and Drunken Duck. Bookings are advisable. Good place for late night drinks.

Cafe Harapan, Harbour View Hotel. As well as the usual hotel coffee shop favorites, Cafe Harapan serves an interesting selection of Foochow-style noodle dishes originating from Fuzhou in Southern China.

Fook Hoi in Jalan Padungan is an old-fashioned coffee shop, famous for its Sio Bee and Ha Kau (pork dumplings). Daytime only.

Food & Tea @ The Spring Shopping Mall - serve Hong Kong style food at very good prices.

Jong Siang Teng, 68 Carpenter St. Serves Hokkien -style pork leg rice and chicken rice. Daytime only.

Juat Siang Cafe, 34 Carpenter St. Good beef noodle soup. Daytime only.

King Top Cafe, Taman Sri Sarawak. Noodles, grills, satay, barbecued chicken and fish served until early morning. Also delivers to surrounding pubs.

Li Garden Chinese Restaurant, Jln. Abang Abdul Rahim (inside Hock Lee Centre, 1st Floor), tel. 082-340785. A popular Chinese restaurant that serves the best Peking Duck in Kuching. Also, other high-quality Cantonese dishes served for lunch and dinner. Booking essential in the evening. Take a taxi.

Life Cafe, 108 Ewe Hai Street, Tel: 411754.11 am-l0pm (closed Tuesdays). Chinese tea house serving inexpensive food (RM 4-6) plus wide range of coffees and teas. Good place to stop whilst exploring Old Kuching.

Life Kopi Tiam, 8 Leboh Temple. Busy air-con coffee shop serving a variety of tasty claypot dishes, noodles and fried rice. Mornings to early evenings.

Min Joo, corner of Carpenter & Bishopsgate St. Small but very popular coffee shop selling Chinese noodle dishes. At breakfast time the place is packed.

Ming Heng Cafe, 6 Carpenter St (Next to Wah Tat Bank). This old-style Chinese coffee shop is another popular breakfast hang out. A choice of laksa, chicken satay and kolo mee.

Ting Noodle House, 117B, Lot 132 Ban Hock Road. This lunchtime favorite serves spicy Taiwanese beef noodles, dumplings and a range of noodle and rice dishes. 8 am - 8.30 pm. 8 am - 2 pm on Sun.

Taiwan Beef Noodle and Mutton Noodle in Carpenter Street

Toh Yuen in the Hilton serves Cantonese Dim Sum at lunchtimes and gourmet Szechuan cuisine in the evenings.

Isui Hua Lau, Lot 321-324 Jalan Ban Hock. Tel: 414560. Serves dim Sum breakfast in the morning, and Shanghinese and Cantonese cuisine for lunch and dinner. Booking advised at weekends

Tsui Hua Lau Jalan Ban Hock, Kuching. 082-414560

Golden Phoenix Restaurant Jalan Ban Hock, Kuching. 082-415588

Hock Hong Garden Jalan Ban Hock, Kuching.

Hai Pa Wang No.286, Yun Phing Building, Jalan Padungan 082-255126

Zhi Wei is located on Ban Hock Road. It’s at the same row of Mita Cake House

MALAY FOOD:

My Kampong Dot Com Cafe No. 12, Medan Pelita, Wayang Street, Kuching.

Kluang Station @ The Spring. Just next to Starbucks. They serve local cuisine and get basic Kopitiam food.

Lok-Lok. (banana leaf/Malay food) Situated at the same row as San Francisco Grill or Michelle Bridal at Ban Hock Road. It’s only open at night.

Moly’s Place is located behind Habour View Hotel. They serve Malay food. You can get fast food there or you can also order from the menu.

Saujana Food Court (Top Fir. Saujana Car Park Complex) Jalan Masjid.

Madinah, Jubilee & Malaya Restaurant India Street Pedistrian Mall, Kuching.

Khatulistiwa Restaurant Jalan Tunku Abdul Rahman, Kuching.

distinctive circular hut modeled on a Bidayuh skull house is popular with tourists, and with reason. There's a nice, breezy open-air restaurant downstairs, serving up local and Western favorites (Very good burgers) including a decent Sarawak laksa and open 24 hours to boot. At night, the hut's upper floors open up as a bar and club, with DJs spinning the night away, though you can also take your meal up there in the evenings.

SEAFOOD: In Kuching, sea food is a MUST!!

Bukit Mata (above the car park, an impressive food court) there are many stores - choose Ling Long

Must order

- Mud crabs

- Bidin (local vege - and simply the best!! the first time my wife tasted it, she fell in love with it and fell in deeper love with me. ; )

- Fish (terubok) steamed. Watch out for the tiny bones.

Buntal Village (seafood restaurants built on stilts facing the South China Sea) cheap and nice but 45 mins drive from Kuching, near Damai Resort

Top Spot Food Court Jalan Bukit Mata Kuching, Open 6pm - 10pm

Benson Seafood 12 Jalan Abell Rahman, tel. 082-255262. A riverside restaurant that specializes in fresh seafood Chinese style. It is well-established and don't be surprised to see them catering to groups of tourists. Open 10am - 10pm

Thian Court Seafood Crown Square, Jalan Pending, Kuching. 082-344497 / 8

Rock Road Seafood Jalan Rock, Kuching. 082-241575

Kuching Food Centre Jalan Chan Chin Ann, Kuching.

Sea Good Food Centre, Off Ban Hock Road (opposite Hua Kuok Inn), tel. 082-251397. A very casual and laid-back restaurant that serves excellent and very fresh seafood. It is very popular with the locals and doesn't take reservations. Therefore it is best to get there early in the evenings to secure a table and minimize the waiting time.

Hong Kong Restaurant Ban Hock Road, Kuching.

Ah Ka Su Seafood 17, Green Hill Road, Kuching. Open 7am - 6pm

Pure Fish Ball Cafe 214 Jalan Padungan, Kuching. 082-235816 / 013-8229744

INDIAN FOOD:

Serapi Restaurant (Holiday Inn Kuching) 082-423111

Bukhari Cafe Jalan Satok, 93400 Kuching (Sunday Market) Open 7am - 5pm

Bollywood Café (Now changed it’s name) 66 Carpenter Street, Kuching. 019-4386232 / 019-8170005 Open 8am - 6pm. Has a GREAT selection of Roti dishes.

Briyani Cafe 16, Main Bazaar, Kuching. Open 7am - 8pm

Ammah Curry House Jin Tun Ahmad Zaidi Adruce, Kuching.

Lyn's Tandoory Lorong 4, Nanas Road, Kuching. 082-234934

Ll Banana Leaf Lrg Rubber 1, Rubber Road, Kuching.

Prata A Such Medan Melor, Jalan Kulas, (behind Pizza Junction)

Sahabat Cafe Sect 10, Lorong 7, Salan Satok, Kuching.

Azreen Cafe Lorong Satok 12, Jalan Satok, 93400 Kuching.

Sri Shan Curry & Such Lot 383, Pesiaran Ban Hock Road.

STEAMBOAT

Hornbill Corner 85 Ban Hock Road, Kuching. 082-252670

Open 5pm - 12:30am. Outdoor steamboat style. You go and pick your marinated meats and seafood from a buffet line and cook them in the center of your table. The table is equipped with a gas burner in the center with a cast iron plate on it. In the center of the plate is a bowl where you can also make soup. All you can eat food for RM15 per person. Gets VERY busy on weekends and is a great place to watch people

Garden Steamboat Jalan Nanas, Kuching. 082-257777

Steamboat @ RH Plaza – There are several steamboat shops here including Yuan Wei BBQ Steamboat, Swan Teem Steamboat and Chong Qing Steamboat

VEGETARIAN FOOD

Zhu San Yen Vegetarian Lot 165 Jalan Chan Chin Ann

Life Café 108 Ewe Hai Street (Carpenter Street) 082-411754 Open 11am - 10pm

Moments 106 Ewe Hai Street (Carpenter Street)

WESTERN FOOD:

The Steakhouse, Hilton Hotel Kuching Rm50 for a steak? Call in to book Guess what – New Years eve dinner – set menue – with NO STEAK! Very sad.

Hartz Chicken Buffet, Satok & Sarawak Plaza. This buffet restaurant is a franchise to All-American Chicken Buffet of Texas, USA. You can eat as much as you want for as low as RM16.90 per person! Good VFM

Ban Hock Restaurant & Bar No.2 Ban Hock Road, Kuching. 082-245684

Open Lunch & dinner till 10pm

De'grill Bistro B Fun Café Lot 291, Section 48, Sarawak Plaza Shopping Complex, Jalan Tunku Abdul Rahman, Kuching. Open 11:30am - 12am

Coffee Bean & Tea Leaf Sarawak Plaza, Jalan T.A.R., Kuching. 082-412189

Ristorante Beccari, Jln. Tun Abang Haji (inside Merdeka Palace Hotel), tel. 082-270808. This is Kuching's best and most authentic Italian restaurant. The wood-fired pizzas are excellent.

Soho 64, Jalan Padungan, Kuching. Open 4pm - 1am. Good late night bar – very popular with Kuching’s young folks.

The San Francisco Grill 7B Jalan Ban Hock, Kuching. 082-258050

Open 6pm - 11pm

The Junk No 80 Wayang Street, Kuching. (Opposite St. Mary primary school)

a: 082-259450 Open 6pm - 1am. (opposite Fata Hotel), tel. 082-259450. A great restaurant within walking distance from the waterfront that serves Western/Italian fare. It is very popular with both locals and expats alike for its imaginative deco that resembles a mix of Colonial Chinese with lots of antiques adorning the place. The portions are huge and the Lamb Shanks and Fisherman's Basket seem to be the most popular. Bookings are advisable if you have a large group.

Tom's No. 82, Padungan Road, Kuching. 082-247672 Open 11:30am - 11pm (Tue-Sun)

Italiano's Pizza & Pasta Jalan Abell, Kuching. 082-411886

Open 11:30am - 2:30pm / 5:30 - 10:30pm

source taken from: http://www.tripadvisor.com/

The U.S. government's food guide pyramid is all about creating a personalized plan to help you make healthy choices, get the most nutrition out of your calories, balance food and physical activity, and stay within your calorie needs.

A Guide to Healthy Living

The pyramid shows food groups as a series of differently sized

• orange for grains
• green for vegetables
• red for fruit
• yellow for oils
• blue for milk, yogurt, and cheese (milk group)
• purple for meats, poultry, fish, dried beans, eggs, and nuts (meat & beans group)

The stripes are different widths to show how much of a person's daily food intake should be made up of that food group. So the orange band is much wider than the yellow one because people need to eat a lot more grains than oils.

How much we eat is tied to how much we exercise. Teens need to eat a variety of foods to get the nutrients that help the body grow. But teens who are very active need additional food so they can fuel their activity levels in addition to their growth. And those who are less active need to eat less food to avoid gaining weight.

Pyramid Basics

The Food Guide Pyramid helps people remember the following key points:

Combine exercise with eating well. The figure climbing stairs at the side of the pyramid reminds us that exercise is an important part of any healthy lifestyle. Regular physical activity benefits every part of our bodies, including the mind. Experts now know that exercise fights off a range of possible health problems like heart disease, diabetes, and even depression. Teens should get at least 60 minutes of moderate to vigorous exercise every day.

Eat a variety of foods. The different color bands in the pyramid send the message that it's important to eat lots of different foods. Not only does eating a variety of foods provide a good balance of nutrients, it also keeps our taste buds entertained!

Eat foods in moderation. The colored bands that show each food group are wider at the bottom of the pyramid than they are at the top. That's a reminder to people that they can eat lots of some foods in each group but that other foods in this group should be limited. Foods at the bottom of each section include those with little or no solid fats and little or no added sugars or sweeteners. So in the fruit food group, people should eat whole, fresh apples more often than apple pie. Likewise, when it comes to the grains food group, a person should choose more whole-grain products, such as whole-wheat pasta instead of regular pasta. Another example is in the milk group, where people should get most of their dairy intake from fat-free or low-fat milk, yogurt, and cheese instead of whole milk, pudding, or ice cream.

Practical Advice on Eating Right and Exercise

Americans are getting heavier and less healthy — kids and teens as well as adults. A lot of this is because we're becoming a nation of couch potatoes. We're spending more time in front of computer screens and TVs than meeting up with friends and playing sports. We're sitting in cars instead of walking or biking to our destinations.

In addition to using the pyramid as a way to remind people to eat right and exercise, the government designed a website, called MyPyramid, to give specific food and exercise guidelines.

At this site, you can get personalized recommendations about which foods to eat and how much — including estimates of the number of calories needed to stay at a healthy weight for your age, gender, and activity level. To create your personal profile, visit the MyPyramid site.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009

source taken from: http://kidshealth.org/

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

• Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you're probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.

Strength Training

The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example:

• For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
• For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.
• For shapely abs, you can't beat rowing, yoga or pilates, and crunches.

Flexibility Training

Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate also help a person stay flexible. Ballet, gymnastics, pilates, and yoga are other good choices. Stretching after your workout will also help you improve your flexibility.

What's Right for Me?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.

When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like biking or snowboarding may be for you. Or do you like the shared motivation and companionship that comes from being part of a team?

You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities, for example.) You'll also want to think about how much time you can set aside for your sport.

It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.

Another thing to consider is whether any health conditions may affect how — and how much — you exercise. Doctors know that most people benefit from regular exercise, even those with disabilities or conditions like asthma. But if you have a health problem or other considerations (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan. That way you can get information on which exercise programs are best and which to avoid.

Too Much of a Good Thing

As with all good things, it's possible to overdo exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn't healthy. The body needs enough calories to function properly. This is especially true for teens, who are still growing.

Exercising too much in an effort to burn calories and lose weight (also called compulsive exercise) can be a sign of an eating disorder. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.

It's also possible to overtrain — something high school athletes need to watch out for. If you participate in one sport, experts recommend that you limit that activity to a maximum of 5 days a week, with at least 2–3 months off per year. You can still train more than that as long as it's cross-training in a different sport (such as swimming or biking if you play football).

Participating in more than one activity or sport can help athletes use different skills and avoid injury. Also, never exercise through pain. And, if you have an injury, make sure you give yourself enough time to heal. Your body — and your performance — will thank you.

Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves.

If you're already getting regular exercise now, try to keep it up after you graduate from high school. Staying fit is often one of the biggest challenges for people as they get busy with college and careers.

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2009

source taken from: http://kidshealth.org/

Garrett had a hard time waking up for school during his sophomore year. At first he thought it was because he'd been going to bed late over summer vacation and then sleeping in the next day. He assumed he'd adjust to his school schedule after a couple of weeks. But as the school year progressed, Garrett found himself lying awake in bed until 2 or 3 in the morning, even though he got up at 6:30 AM every day. He began falling asleep in class and his grades started to suffer.

Most teens don't get enough sleep, but that's usually because they're overloaded and tend to skimp on sleep. But sleep problems can keep some teens, like Garrett, awake at night even when they want to sleep.

Over time, those nights of missed sleep (whether they're caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit. People with a sleep deficit are unable to concentrate, study, and work effectively. They can also experience emotional problems, like depression.

What Happens During Sleep?

You don't notice it, of course, but while you're asleep, your brain is still active. As people sleep, their brains pass through five stages of sleep. Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. So during an average night's sleep, a person will experience about four or five cycles of sleep.

Stages 1 and 2 are periods of light sleep from which a person can easily be awakened. During these stages, eye movements slow down and eventually stop, heart and breathing rates slow down, and body temperature decreases. Stages 3 and 4 are deep sleep stages. It's more difficult to awaken someone during these stages, and when awakened, a person will often feel groggy and disoriented for a few minutes. Stages 3 and 4 are the most refreshing of the sleep stages — it is this type of sleep that we crave when we are very tired.

The final stage of the sleep cycle is known as REM sleep because of the rapid eye movements that occur during this stage. During REM sleep, other physical changes take place — breathing becomes rapid, the heart beats faster, and the limb muscles don't move. This is the stage of sleep when a person has the most vivid dreams.

Why Do Teens Have Trouble Sleeping?

Research shows that teens need 8½ to more than 9 hours of sleep a night. You don't need to be a math whiz to figure out that if you wake up for school at 6:00 AM, you'd have to go to bed at 9:00 PM to reach the 9-hour mark. Studies have found that many teens, like Garrett, have trouble falling asleep that early, though. It's not because they don't want to sleep. It's because their brains naturally work on later schedules and aren't ready for bed.

During adolescence, the body's circadian rhythm (sort of like an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night in teens than it is for kids and adults, making it harder for teens to fall asleep. Sometimes this delay in the sleep–wake cycle is so severe that it affects a person's daily functioning. In those cases it's called delayed sleep phase syndrome.

Changes in the body clock aren't the only reason teens lose sleep, though. Lots of people have insomnia — trouble falling or staying asleep. The most common cause of insomnia is stress. But all sorts of things can lead to insomnia, including physical discomfort (the stuffy nose of a cold or the pain of a headache, for example), emotional troubles (like family problems or relationship difficulties), and even an uncomfortable sleeping environment (a room that's too hot, cold, or noisy).

It's common for everyone to have insomnia from time to time. But if insomnia lasts for a month or longer with no relief, then doctors consider it chronic. Chronic insomnia can be caused by a number of different problems, including medical conditions, mental-health problems, medication side effects, or substance abuse. People with chronic insomnia can often get help for their condition from a doctor, therapist, or other counselor.

For some people, insomnia can be made worse by worrying about the insomnia itself. A brief period of insomnia can build into something longer lasting when a person becomes anxious about not sleeping or worried about feeling tired the next day. Doctors call this psychophysiologic insomnia.

Other conditions can disrupt sleep too. Some of these are listed on the following pages.

Periodic Limb Movement Disorder and Restless Legs Syndrome

People with these conditions find their sleep is disrupted by leg (or, less frequently, arm) movements, leaving them tired or irritable from lack of sleep. In the case of periodic limb movement disorder (PLMD), these movements are involuntary twitches or jerks: They're called involuntary because the person isn't consciously controlling them and is often unaware of the movement. People with restless legs syndrome (RLS) actually feel physical sensations in their limbs, such as tingling, itching, cramping, or burning. The only way they can relieve these feelings is by moving their legs or arms to get rid of the discomfort.

Doctors can treat PLMD and RLS. For some people, treating an iron deficiency can make them go away; other people may need to take other types of medication.

Obstructive Sleep Apnea

This sleep disorder causes a person to stop breathing temporarily during sleep. One common cause of obstructive sleep apnea is enlarged tonsils or adenoids (tissues located in the passage that connects the nose and throat). Being overweight or obese can also lead a person to develop obstructive sleep apnea.

People with obstructive sleep apnea may snore, have difficulty breathing, and even sweat heavily during sleep. Because it disrupts sleep, someone with sleep apnea may feel extremely sleepy or irritable during the day. People who show signs of obstructive sleep apnea, such as loud snoring or excessive daytime sleepiness, should be evaluated by a doctor.

Reflux

Some people have gastroesophageal reflux disease (GERD), which causes stomach acid to move backward up into the esophagus, producing the uncomfortable, burning sensation known as heartburn. GERD symptoms can be worse when someone is lying down. Even if someone doesn't notice the feelings of heartburn during sleep, the discomfort it causes can still interfere with the sleep cycle.

Nightmares

Most teens have nightmares on occasion. But frequent nightmares can disrupt sleep patterns by waking someone during the night. Some things can trigger more frequent nightmares, including certain medications, drugs, or alcohol. Ironically, sleep deprivation can also be a cause. The most common triggers for more frequent nightmares are emotional, such as stress or anxiety. If nightmares are interfering with your sleep, it's a good idea to talk to a doctor, therapist, or other counselor.

Narcolepsy

People with narcolepsy are often very sleepy during the day and have sleep "attacks" that may make them suddenly fall asleep, lose muscle control, or see vivid dreamlike images while dozing off or waking up. Someone's nighttime sleep may be disrupted, with frequent awakenings throughout the night. Narcolepsy can be disturbing because people fall asleep without warning, making it hazardous to do things like drive. A person's schooling, work, or social life can be affected by the unusual sleep patterns.

Narcolepsy is not that commonly diagnosed in teens, although many cases go unrecognized. People usually first begin to have symptoms between the ages of 10 and 25, but may not be properly diagnosed until 10–15 years later. Doctors usually treat narcolepsy with medications and lifestyle changes.

Sleepwalking

It's rare for teens to walk in their sleep; most sleepwalkers are children. Sleepwalking may run in families. It tends to happen most often when a person is sick, has a fever, is not getting enough sleep, or is feeling stress.

Because most sleepwalkers don't sleepwalk often, it's not usually a serious problem. Sleepwalkers tend to go back to bed on their own and don't usually remember sleepwalking. (Sleepwalking often happens during the deeper sleep that takes place during stages 3 and 4 of the sleep cycle.) Sometimes, though, a sleepwalker will need help moving around obstacles and getting back to bed. It's also true that waking sleepwalkers can startle them (but it isn't harmful), so try to guide a sleepwalker back to bed gently.

What Should I Do?

If you think you're getting enough rest at night and you're still feeling tired during the day, it's a good idea to visit your doctor. Excessive tiredness can be caused by all sorts of health problems, not just difficulties with sleep.

If your doctor suspects a sleep problem, he or she will look at your overall health and sleep habits. In addition to doing a physical examination, the doctor will take your medical history by asking 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. The doctor may also do tests to find out whether any conditions — such as obstructive sleep apnea — might be interfering with your sleep.

Different sleep problems are treated differently. Some can be treated with medications, whereas others can be helped by special techniques such as light therapy (where someone sits in front of a lightbox for a certain amount of time each day) or other practices that can help reset a person's body clock.

Doctors also encourage teens to make lifestyle changes that promote good sleeping habits. You probably know that caffeine can keep you awake, but many teens don't realize that playing video games or watching TV before sleeping can do the same thing.

Reviewed by: Elana Pearl Ben-Joseph, MD
Date reviewed: August 2007

source taken from: http://kidshealth.org/

5 Ideas for Better Sleep

Most teens need about 8½ to more than 9 hours of sleep each night. But about 1 in 4 teens has trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks like driving. It can affect sports performance, increase our chances of getting sick, and may be linked to weight gain in some people.

How can we get the sleep we need? Here are some ideas:

1. Be active during the day. You've probably noticed how much running around little kids do — and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
2. Avoid alcohol and drugs. Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that's not the case. Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night.
3. Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, "Wake up, something's going on!" like the buzz of a text or the ping of an IM.
4. Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.
5. Expect a good night's sleep. Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.

Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your doctor.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009

source taken from: http://kidshealth.org/

Sometimes having your period can be a pain — literally. Most girls have to deal with PMS, cramps, or headaches around the time of their periods. These problems are usually normal and nothing to worry about. Here are the facts on which period problems are common and normal — and which ones might indicate there's something else going on.

What Is PMS?

Premenstrual syndrome (PMS) is the term for the physical and emotional symptoms that many girls and women get right before their periods begin each month. If you have PMS, you might experience:

• acne
• bloating
• fatigue
• backaches
• sore breasts
• headaches
• constipation
• diarrhea
• food cravings
• depression or feeling blue
• irritability
• difficulty concentrating
• difficulty handling stress

PMS is usually at its worst during the 1 to 2 weeks before a girl's period starts, and it usually disappears when her period begins.

Why Do Some Girls Get PMS?

Doctors have not pinpointed the exact cause of PMS, but many believe it is linked to changing hormone levels. Following a girl’s period, the amounts of estrogen and progesterone (female hormones) in a girl's body increase. Then about 1 week before her period starts, levels of both of these hormones begin to fall. The thinking is that these changing hormone levels can lead to PMS symptoms.

It isn't clear why some girls develop PMS and others don't. It's possible that those who develop PMS are simply more sensitive to the changes in hormone levels. There are other theories as well. For example, some believe that what you eat can affect how you feel, especially during the couple of weeks before a girl's period.

Luckily, there are several things you can do to ease PMS symptoms. Eating a balanced diet with lots of fresh fruits and vegetables and cutting back on processed foods like chips and crackers can help. You might also want to reduce your salt intake (salt can make you retain water and become more bloated) and, believe it or not, drink more water. Say no to caffeine (it can make you jumpy and anxious) and yes to certain vitamins: B-complex vitamins, calcium, magnesium, and vitamin E are thought to be helpful. Also, daily exercise and stress-relief techniques like meditation can help some girls.

When it comes to medicine, over-the-counter pain medicines like ibuprofen can relieve achy heads and backs. But for really serious PMS pain, see your doctor. He or she might be able to prescribe a different medicine or birth control pills to help with many of your PMS symptoms.

Why Do Some Girls Get Cramps?

Lots of girls have abdominal cramps during the first few days of their periods. Cramps are most likely caused by prostaglandins (pronounced: pross-tuh-glan-dinz), chemicals your body produces that make the muscles of the uterus contract. The good news is that cramps usually only last a few days. But if you're in pain, medicine like ibuprofen may help.

Exercise may also make you feel better, possibly because it releases endorphins, chemicals in the body that literally make you feel good. Soaking in a warm bath or putting a warm compress on your stomach won't make your cramps disappear but may help your muscles relax a little. If you have severe cramps that keep you home from school or from doing stuff with your friends, visit your doctor for advice.

Why Isn't My Period Regular?

It can take up to 3 years from the time a girl starts menstruating for her body to develop a regular cycle. Even then, what's regular varies from person to person. Girls' cycles can range from 21 to 45 days.

Changing hormone levels might make your period short one month (such as 2 or 3 days) and more drawn out (such as 7 days) the next. You might skip a few months, get two periods almost right after each other, have a really heavy period, or one so light you almost don't notice it. (If you're sexually active and you skip a period, though, you should visit your doctor or a women's clinic to make sure you're not pregnant.)

All this irregularity can make planning for your period a real hassle. Try to keep track of when your last period started, and guess that about 4 weeks from that day you could be due for another. If you're worried about wearing that cute dress and suddenly starting your period at school, just make sure you pack protection. Carry a pad or tampon in your backpack, and wear a pantiliner to handle the first wave.

When it comes to periods, every girl's body has a unique (and unpredictable) timeline for getting on track. If your period still has not settled into a relatively predictable pattern after 3 years, or if you have four or five regular periods and then skip your periods for a couple of months, make an appointment with your doctor to check for possible problems.

Why Haven't I Started My Period Yet?

Everybody goes through puberty at different speeds. Some girls begin menstruating as early as age 8 or 9; others don't get going until they're 15 or 16. It all depends on your hormones — and your family. Want to guess when you'll get your period? Ask when your mom and grandmothers (from both sides of your family) started theirs. When you start puberty is partly linked to genetics. So although there's no guarantee that you'll follow in their footsteps, your relatives could give you a pretty good clue about your own period.

One thing that can delay puberty — and your period — is excessive exercising, usually distance running, ballet, or gymnastics, combined with a poor diet. For exercise to be excessive, it means more than just playing soccer for a couple of hours a few times a week or working out once in a while with an exercise tape. To exercise so much that you delay your period, you would have to train vigorously for several hours a day, most days of the week, and not get enough calories, vitamins, and minerals.

Unless compulsive exercise has postponed your period, there's nothing you can do on your own to hurry things along. If you haven't started to menstruate by the time you're 16, consult your doctor. He or she will probably do a pelvic exam and take a blood test to determine the hormone levels in your body. Then the doctor might prescribe hormones to jump-start your cycle.

Menstrual Problems

Even if it seems strange to you, most of the stuff that goes along with a girl's period is completely normal. But there are a few conditions that can be more serious. If you suspect you have any of these conditions, see your doctor for advice.

No Periods

Amenorrhea is the term doctors use for absence of periods. Girls who haven't started their periods by the time they are 16 may have primary amenorrhea, usually caused by a hormone imbalance or developmental problem.

There's also a condition called secondary amenorrhea, when someone who had normal periods stops menstruating for at least 3 months. Low levels of gonadotropin-releasing (pronounced: go-nad-uh-troe-pin) hormone (GnRH), which controls ovulation and the menstrual cycle, frequently bring on amenorrhea. Stress, anorexia, weight loss or gain, stopping birth control pills, thyroid conditions, and ovarian cysts are examples of things that can throw your hormones out of whack. To get everything back on course, your doctor may use hormone therapy. If a medical condition is affecting your monthly cycles, then treatment of the condition will help to resolve the problem. As mentioned earlier, lots of strenuous exercise combined with a poor diet can also cause amenorrhea. Cutting back on exercise and eating a balanced diet with more calories will help correct the problem, but be sure to talk with your doctor as well.

Heavy Periods

Menorrhagia (pronounced: men-uh-ray-jee-uh) is the term doctors use for extremely heavy, prolonged periods. Menorrhagia is more than just 1 or 2 days of a heavier-than-average flow. Girls who have menorrhagia soak through at least a pad an hour for several hours in a row or have periods that are more than 7 days long. (Clotting during your period is not necessarily a sign of menorrhagia, though — lots of girls, with both heavy and light periods, pass clots when they menstruate.)

The most frequent cause of menorrhagia is an imbalance between the amounts of estrogen and progesterone in the body. Because of this imbalance, the endometrium (pronounced: en-doh-mee-tree-um, the lining of the uterus) keeps building up. Then when the body gets rid of the endometrium during a period, the bleeding is very heavy.

Many girls have hormone imbalances during puberty, so it's not uncommon to experience menorrhagia during the teen years. Other cases of heavy bleeding may be caused by thyroid conditions, blood diseases, or inflammation or infections in the vagina or cervix. To help figure out the cause of abnormal bleeding, a doctor can do a pelvic exam, a Pap smear, and blood tests. If you do have menorrhagia, it can be treated with hormones, medicine, or removal of any growths in the uterus that may be the cause of excessive bleeding.

Extremely Painful Periods

Dysmenorrhea (pronounced: dis-men-uh-ree-uh) is the medical term for very painful periods. Primary dysmenorrhea — painful periods that are not caused by a disease or other condition — is more common in teens than secondary dysmenorrhea (painful periods caused by a disease or condition).

The culprit in primary dysmenorrhea is prostaglandin, the same naturally occurring chemical that causes cramps. In large amounts, prostaglandin can cause nausea, vomiting, headaches, backaches, diarrhea, and severe cramps when you have your period. Fortunately, these symptoms usually only last for a day or two. Doctors usually prescribe anti-inflammatory medicines to treat primary dysmenorrhea. As with cramps, exercise, hot water bottles, and birth control pills might also bring some relief.

Some of the more common conditions that can cause secondary dysmenorrhea include:

• endometriosis, a condition in which tissue normally found only in the uterus starts to grow outside the uterus
• pelvic inflammatory disease (PID), a type of bacterial infection
• fibroids or growths on the inside wall of the uterus

All of these conditions require that a doctor diagnose the problem and then treat you appropriately.

What to Do if You Suspect a Problem

When you have questions about your period or anything else related to your development, talk to your doctor. This is particularly true if you notice a change in your menstrual cycle. Though most period problems turn out to be nothing to worry about, it's always good to be safe.

See your doctor if:

• You have not started your period by the time you are 16. This may indicate that you have a problem that requires medical attention.
• You stop getting your period or it becomes really irregular after it has been regular for a while (like 6 months or more). This can be a sign that you may have a hormone imbalance or a problem with nutrition, which can harm your body if left untreated.
• You have very heavy or long periods, especially if you have a short cycle and get your period frequently. In rare cases, lots of blood loss can cause anemia (iron deficiency) and leave you feeling really weak and tired.
• Your periods are really painful. You might have endometriosis or benign growths that should be removed. Or if you're sexually active, you might have PID.

Chances are that your painful or irregular periods are nothing to worry about. But if there is something going on, the quicker you get it taken care of, the sooner you'll be on your way to feeling great again.

Reviewed by: Elana Pearl Ben-Joseph, MD
Date reviewed: November 2007

source taken from: http://kidshealth.org/