Prostate Cancer

What Is Prostate Cancer?

Prostate cancer develops in a man's prostate, the walnut-sized gland just below the bladder that produces some of the fluid in semen. It's the most common cancer in men after skin cancer.  Prostate cancer often grows very slowly and may not cause significant harm.  But some types are more aggressive and can spread quickly without treatment.

Symptoms of Prostate Cancer

In the early stages, men may have no symptoms.  Later, symptoms can include:

• Frequent urination, especially at night
• Difficulty starting or stopping urination
• Weak or interrupted urinary stream
• Painful or burning sensation during urination or ejaculation
• Blood in urine or semen

Advanced cancer can cause deep pain in the lower back, hips, or upper thighs.

Enlarged Prostate or Prostate Cancer?

The prostate can grow larger as men age, sometimes pressing on the bladder or urethra and causing symptoms similar to prostate cancer. This is called benign prostatic hyperplasia (BPH). It's not cancer and can be treated if symptoms become bothersome.  A third problem that can cause urinary symptoms is prostatitis. This inflammation or infection may also cause a fever and in many cases is treated with medicine.

Risk Factors You Can't Control

Growing older is the greatest risk factor for prostate cancer, particularly after age 50.  After 70, studies suggest that most men have some form of prostate cancer, though there may be no outward symptoms. Family history increases a man's risk: having a father or brother with prostate cancer doubles the risk. African-Americans are at high risk and have the highest rate of prostate cancer in the world.

Risk Factors You Can Control

Diet seems to play a role in the development of prostate cancer, which is much more common in countries where meat and high-fat dairy are mainstays. The reason for this link is unclear. Dietary fat, particularly animal fat from red meat, may boost male hormone levels. And this may fuel the growth of cancerous prostate cells. A diet too low in fruits and vegetables may also play a role.

Myths About Prostate Cancer

Here are some things that will not cause prostate cancer: Too much sex, a vasectomy, and masturbation.  If you have an enlarged prostate (BPH), that does not mean you are at greater risk of developing prostate cancer. Researchers are still studying whether alcohol use, STDs, or prostatitis play a role in the development of prostate cancer.

Can Prostate Cancer Be Found Early?

The American Cancer Society advises men to talk with a doctor about the pros and cons of screening tests, beginning at:

• 50 for average-risk men who expect to live at least 10 more years.
• 45 for men at high risk. This includes African-Americans.
• 40 for men with a strong family history.

The American Urological Association recommends a first-time PSA blood test at age 40, with follow-ups per doctor's orders. It's important to note that screening may detect cancers that are so slow-growing that treatment would offer no benefit. The treatments themselves can have serious side effects.

Screening: DRE and PSA

Your doctor may initially do a digital rectal exam (DRE) to feel for bumps or hard spots on the prostate.  A blood test will measure prostate-specific antigen (PSA), a protein produced by prostate cells. An elevated level may indicate a higher chance that you have cancer, but you can have a high level and still be cancer-free. It is also possible to have a normal PSA and have prostate cancer.

PSA Test Results

A normal PSA level is considered to be under 4 nanograms per milliliter (ng/mL) of blood, while a PSA above 10 suggests a high risk of cancer. But there are many exceptions:

• Men can have prostate cancer with a PSA less than 4.
• A prostate that is inflamed (prostatitis) or enlarged (BPH) can boost PSA levels, yet further testing may show no evidence of cancer.
• Some BPH drugs can lower PSA levels, despite the presence of prostate cancer, called a false negative.

If either your PSA or DRE are abnormal, your doctor will order other tests.

Prostate Cancer Biopsy

If a physical exam or PSA test suggests a problem, your doctor may recommend a biopsy. A needle is inserted either through the rectum wall or the skin between the rectum and scrotum. Multiple small tissue samples are removed and examined under a microscope. A biopsy is the best way to detect cancer and predict whether it is slow-growing or aggressive.

Biopsy and Gleason Score

A pathologist looks for cell abnormalities and “grades” the tissue sample from 1 to 5. The sum of 2 Gleason grades is the Gleason score. These scores help determine the chances of the cancer spreading. They range from  2, less aggressive, to 10, a very aggressive cancer. Gleason scores helps guide the type of treatment your doctor will recommend.

Prostate Cancer Imaging

Some men may need additional tests to see if the cancer has spread beyond the prostate. These can include ultrasound, a CT scan, or an MRI scan (seen here). A radionuclide bone scan traces an injection of low-level radioactive material to help detect cancer that has spread to the bone.

In the MRI scan shown here, the tumor is the green, kidney-shaped mass in the center, next to the prostate gland (in pink).

Prostate Cancer Staging

Staging is used to describe how far prostate cancer has spread (metastasized) and to help determine the best treatment.

• Stage I: Cancer is small and still within the prostate.
• Stage II: Cancer is more advanced, but still confined to the prostate.
• Stage III: Cancer has spread to the outer part of the prostate and nearby seminal vesicles.
• Stage IV: Cancer has spread to lymph nodes, nearby organs or tissues such as bladder or rectum, or distant organs such as bones or lungs.

Prostate Cancer Survival Rates

The good news about prostate cancer is that it usually grows slowly. And 9 out of 10 cases are found in the early stages. Overall, the 5-year relative survival rate is 100% for men with disease confined to the prostate or nearby tissues, and many men live much longer. When the disease has spread to distant areas, that figure drops to 31%. But these numbers are based on men diagnosed at least 5 years ago. The outlook may be better for men diagnosed and treated today.

Treatment: Watchful Waiting

With low-risk cancer, one option is to watch and wait. This is determined by your biopsy, PSA test, and Gleason scores. Your doctor will order periodic testing. Other treatments – with the risk of sexual or urinary problems – may not be necessary. Some men who are older or have serious health conditions may not need treatment. However, more aggressive treatment is usually recommended for younger men or those with more aggressive disease.

Treatment: Radiation Therapy

External beam radiation to kill cancer cells can be used as a first treatment or after prostate cancer surgery. It can also help relieve bone pain from the spread of cancer. In brachytherapy, tiny radioactive pellets about the size of a grain of rice are inserted into the prostate. Both methods can impair erectile function. Fatigue, urinary problems, and diarrhea are other possible side effects.

Treatment: Surgery

Removing the prostate, or radical prostatectomy, is used to eliminate the cancer when it is confined to the prostate. New techniques use smaller incisions and seek to avoid damaging nearby nerves. If lymph nodes are also cancerous, prostatectomy may not be the best option. Surgery may impair urinary and sexual function, but both can improve over time.

Treatment: Hormone Therapy

Hormone therapy may shrink or slow the growth of your cancer, but unless it is used with another therapy it will not eliminate the cancer. Drugs or hormones block or stop the production of testosterone and other male hormones, called androgens. Side effects can include hot flashes, growth of breast tissue, weight gain, and impotence.

Treatment: Chemotherapy

Chemotherapy kills cancer cells throughout the body, including those outside the prostate, so it is used to treat more advanced cancer and cancer that did not respond to hormone therapy.  Treatment is usually intravenous and is given in cycles lasting 3-6 months. Because the chemotherapy kills other fast-growing cells in the body, you may have hair loss and mouth sores. Other side effects include nausea, vomiting,  and fatigue.

Treatment: Cryotherapy

Cryotherapy freezes and kills cancerous cells within the prostate (like the highly magnified cells shown here.) It is not as widely used because little is known about its long-term effectiveness. It's less invasive than surgery, with a shorter recovery time. Because the freezing damages nerves, as many as 80% of men become impotent after cryosurgery. There can be temporary pain and burning sensations in the bladder and bowel.

Treatment: Prostate Cancer Vaccine

This vaccine is designed to treat, not prevent, prostate cancer by spurring your body’s immune system to attack prostate cancer cells. Immune cells are removed from your blood, activated to fight cancer, and infused back into your blood. Three cycles occur in one month. It's used for advanced prostate cancer that no longer responds to hormone therapy. Mild side-effects can occur such as fatigue, nausea, and fever.

Hope for Advanced Cancer

Your doctor will continue to monitor your PSA levels and may perform other tests after treatment for prostate cancer. If it recurs or spreads to other parts of the body, additional treatment may be recommended. Lifestyle choices may matter, too. One study found that prostate cancer survivors who exercised regularly had a lower risk of dying.

Coping With Erectile Dysfunction

Erectile dysfunction is a common side effect of prostate cancer treatments. Generally, erectile function improves within two years after surgery. Improvement may be better for younger men than for those over 70. You also may benefit from ED medications. Other treatments, such as injection therapy and vacuum devices, may help.

Food for Health

A cancer-conscious diet may be the best choice for survivors who want to bolster their health and those hoping to lower their risk. That means:

• Five or more fruits and veggies a day
• Whole grains instead of white flour or white rice
• Limit high-fat meat
• Limit or eliminate processed meat (hot dogs, cold cuts, bacon)
• Limit alcohol to 1-2 drinks per day (if you drink)

Foods high in folate may have some action against prostate cancer (spinach, orange juice, lentils). Studies found mixed results on lycopene, an antioxidant found in tomatoes.

Supplements: Buyer Beware

Be wary of supplements that are marketed to prevent prostate cancer. Some herbal substances can interfere with PSA levels. A 10-year study showed an increase in the risk of cancer for men who took folic acid supplements. A 5-year study of selenium and vitamin E did not show a decreased risk of prostate cancer. Be sure to tell your doctor if you are taking vitamins or supplements.

Posted from:  http://www.webmd.com

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Snake Bites

Snake bites occur when a snake bites the skin, and are medical emergencies if the snake is poisonous.

Considerations:

Snake bites can be deadly if not treated quickly. Children are at higher risk for death or serious complications due to snake bites because of their smaller body size.The right anti venom can save a person's life. Getting to an emergency room as quickly as possible is very important. If properly treated, many snake bites will not have serious effects.

Causes:

All snakes will bite when threatened or surprised, but most will usually avoid people if possible and only bite as a last resort. Snakes found in and near water are often mistaken as being poisonous. Most species of snake are harmless and many bites are not life-threatening, but unless you are absolutely sure that you know the species, treat it seriously.

First Aid:

1. Keep the person calm, reassuring them that bites can be effectively treated in an emergency  room. Restrict movement, and keep the affected area below heart level to reduce the flow of venom.

2. If you have a pump suction device (such as that made by Sawyer), follow the manufacturer's directions.

3. Remove any rings or constricting items because the affected area may swell. Create a loose splint to help restrict movement of the area.

4. If the area of the bite begins to swell and change color, the snake was probably poisonous.

5. Monitor the person's vital signs -- temperature, pulse, rate of breathing, and blood pressure -- if possible. If there are signs of shock (such as paleness), lay the person flat, raise the feet about a foot, and cover the person with a blanket.

6. Get medical help right away.

7. Bring in the dead snake only if this can be done safely. Do not waste time hunting for the snake, and do not risk another bite if it is not easy to kill the snake. Be careful of the head when transporting it -- a snake can actually bite for up to an hour after it's dead (from a reflex).

DON'T:

• Do NOT allow the person to become over-exerted. If necessary, carry the person to safety.
• Do NOT apply a tourniquet.
• Do NOT apply cold compresses to a snake bite.
• Do NOT cut into a snake bite with a knife or razor.
• Do NOT try to suck out the venom by mouth.
• Do NOT give the person stimulants or pain medications unless a doctor tells you to do so.
• Do NOT give the person anything by mouth.
• Do NOT raise the site of the bite above the level of the person's heart.

Prevention:

• Avoid areas where snakes may be hiding, such as under rocks and logs.
• Even though most snakes are not poisonous, avoid picking up or playing with any snake unless you have been properly trained.
• If you hike often, consider buying a snake bite kit (available from hiking supply stores). Do not use older snake bite kits, such as those containing razor blades and suction bulbs.
• Don't provoke a snake. That is when many serious snake bites occur.
• Tap ahead of you with a walking stick before entering an area where you can't see your feet. Snakes will try to avoid you if given enough warning.
• When hiking in an area known to have snakes, wear long pants and boots if possible.

Patient in Hospital

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Mosquito Bites

Diseases carried by mosquito:

• West Nile virus
• Mosquito- and tick-borne encephalitis
• Encephalitis
• Malaria
• Dengue

Treatment:

• Wash the infected area with mild soap and water. This will provide temporary relief from the itch and will also wash away any bacteria on the skin.Saving...
• Try to avoid scratching the bitten area. Excessive scratching can cause damage to the skin and sometimes bleeding.
• Try applying a cool compress on the bite such as an ice pack wrapped in a towel or a washcloth soaked in cold water to keep yourself from scratching.
• Anti-itching medications such as calamine lotion and cortisone creams can relieve itching for a significant period of time. Homemade remedies can also be helpful. Applying vinegar or a paste made of baking soda and water to the bite is effective.
• If the itch is unbearable, topical anesthetics containing pramoxine take away pain and itching. Such medications include PrameGel and Caladryl.
• If you are one of the unlucky few who experience allergic reactions to mosquito bites, anti-inflammatory medication containing ibuprofen such as Motrin, Advil, and Alleve can reduce redness, pain, itching, swelling and fever.
• If you feel dizzy or nauseated after you have been bitten, it could be an indication of a severe allergic reaction. It is recommended that you seek medical attention immediately.

Symptoms:

      After the bite occurs, humans require some sort of mosquito bite treatment in order to ease the symptoms that occur. A mosquito bite usually results in redness and minor local swelling around the mosquito bite site. Itching is also very common and tends to last longer than the swelling, which subsides after a few hours. The itching is caused by a skin reaction to the mosquito’s saliva. These symptoms usually occur soon after the mosquito bite has occurred.
      After many bites, some people become rather insensitive to them and their skin barely reacts. However, for others the mosquito bite symptoms become more severe with more bites. In fact, some people are considered allergic to mosquito bites and these individuals would definitely benefit from a mosquito bite treatment.
     Unlike allergic reactions to bee stings or wasp stings, where an allergic response can cause immediate death, this same response from a mosquito bite is very very rare. Instead, symptoms of an allergic response to a mosquito bite involve more significant swelling of the skin with sometimes very large hives or welts forming, more redness at the bite site, and extreme itching. These symptoms tend to last much longer than in non-allergic individuals, sometimes lasting two or three days. In more severe cases, blistering and bruising may also be the response. Overall, it is a much more uncomfortable and painful situation for the victim and a mosquito bite treatment becomes important.

How dengue spread

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Eye Cataract

What is cataract?

Cataract is a clouding of the eye's lens - the part of the eye responsible for focusing light and producing clear, sharp images. The lens is made up mainly of water and protein. Over time, protein can build up, clouding the light passing through the eye and making sight blurred or fuzzy. For most people, cataracts are a natural result of aging. Often cataracts develop in both eyes at the same time. The symptoms vary, but include a gradual blurring of vision, halos around lights, glare and double vision. The very worst cataracts - where the iris appears almost entirely clouded over - can cause a total loss of vision.

Causes of cataract

There is no single cause of cataract (the clouding of the eye's lens). A number of risk factors seem to have an impact. There are some risks that can be reduced by a change in lifestyle, and some that can't. Sightsavers is raising awareness of the risks, and providing treatment where possible.

Risks that can be reduced:

• cigarette smoking
• drugs: some eye drops used to treat eye problems contain steroids. If unsupervised and taken over a long time, they can cause cataracts.
• diabetes: proper treatment can reduce the risk of cataract
• dehydration: people who have suffered severe dehydration seem more likely to suffer from cataract. This can result from severe illness (such as cholera), acute heat stroke or even from local customs such as withholding water from women during labour and immediately after giving birth.

Risks that can't be reduced:

• ageing - the single-most important cause of cataract
• genetic predisposition- in 25-50 per cent of cases there is a family history of cataract eye conditions such as short sightedness and inflammation in the eye seem to be linked to cataract. Severe trauma to the eye can also be a cause.
• environmental factors - cataract occurs more often and at an earlier age in developing countries
• daylight - some controversially believe ultraviolet light worsens cataract. This is unproven and impossible to combat if true.

Cataracts and poverty

Removing cataract (the clouding of the eye's lens) is a relatively simple surgical procedure. It is common and easily accessible in developed countries. But in the countries where Sightsavers works, many people with cataracts are yet to benefit.

Why is this?

lack of awareness in some areas about the number of people with cataracts, and how best to diagnose them lack of staff and equipment to significantly reduce the growing backlog of cataract operations needed. There are also reasons why prospective patients may be wary of an operation: they may not know that the operation is simple and safe they may have heard of someone who had a bad experience while having an operation they may live far from towns, and getting to hospital may involve a lot of travel and expense. This is never easy for a blind person as well as the travel costs, people will not be able to work immediately after the operation and will lose income people sometimes expect to go blind as a natural part of ageing and are unaware of how simple it is to have their sight restored. Sightsavers is raising awareness of the need for cataract treatment and providing it wherever possible.

Our cataract work involves a number of different aspects:

Screening and referring those in need

We train local community health workers to identify those in need of cataract treatment, ensuring that they are referred to an ophthalmic specialist for an operation.

Providing free surgery and transport

The only way to treat cataract (the clouding of the eye's lens) is by surgery. This involves removing the cloudy lens, leaving the capsule that contains it intact. A plastic lens is inserted, meaning that there is no need to wear special glasses after the operation. Many people live a long way from hospitals or clinics, so wherever possible we provide transport so they can get to where their treatment is being carried out. We also carry out surgical outreach camps in areas that are difficult to access, or there is a poor or ineffective health system in place.

Training new eye-care personnel.

We are tackling the growing number of people needing cataract treatment by training ophthalmic staff. Experienced ophthalmic nurses are trained to undertake cataract surgery, as well as to manage eye care services and train and supervise new eye-care workers. Ophthalmic nurses play a key role in preparing patients for surgery, freeing the surgeon to carry out the eye operation itself.

Improving the standard of service

Sightseeings believes it is important to ensure that the experience of treatment is positive. If the experience is good, patients will return to their village and tell people about it, making others with cataract willing to undergo similar operations. 


Cataract Surgery

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Colon Cancer

What is Cancer?

To understand what colon cancer is, it helps to start with a basic understand of cancer in general. Normal cells in the body grow and divide in an orderly fashion. Eventually, they die and are replaced by new, healthy cells. But cancer cells play by different rules—they don’t grow in an orderly fashion and they don’t die in an orderly fashion either.

Cancer cells no longer respond to the signals that tell them to grow and divide normally, which allows them to grow out of control. Cancer cells also are ‘immortal’: they have the ability to continue living indefinitely. Even when damaged in a way that should cause cell death, cancer cells may not die.

What is the Colon?

The colon is an important part of the digestive system, and as such, it has a major role in helping the body absorb nutrients, minerals, and water. The colon also helps rid the body of waste in the form of stool. The colon makes up the majority of the large intestine, approximately six feet in length. The last six inches or so of the large intestine are the rectum and the anal canal.

What is Colon Cancer?

Colon cancer is cancer that occurs in the cells of the colon. Colon cancer is quite common, being the third most common cancer in men and women in the U.S. About 110,000 people in the U.S. are diagnosed with colon cancer each year.

Some health experts consider colon and rectum cancers as one group, called colorectal cancer. Others treat these two cancers as completely separate: colon cancer and rectum (rectal) cancer.

Stages of Colon Cancer

In order for your doctor to develop the right treatment plan, he or she will stage your colon cancer. The stage of cancer refers to how far it has spread beyond the location where it first developed in your body.

Generally, the higher the number or letter that is used to describe the stage of cancer, the more advanced the cancer is. To learn more about colon cancer staging, be sure to review Diagnosis of Colon Cancer and Treatment of Colon Cancer.

Symptoms and Information

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Hair Lose Problem

Every day, every one of us looses some hair. Our body then replaces it with some new strands as part of the many renewal processes that are built into our body systems. As we all age, 'the reappearance of new hair' event gradually slows down. This observable fact is more evident in men than women, whose 'male-pattern baldness is genetically determined and can begin as early as age 20. For women, hair normally thins after age 50, and considerable hair loss before that age is very rare.

General problems of hair loss: Dandruff, Graying of hair, loosing hair, brittle hair and slow growth of hair are some of the common hair problems that people complain about. Though most of these problems are natural signs of aging or part of our genetic makeup, there are some simple preventative measures and home remedies that may help some of these hair complaints.

FACT ABOUT HAIR

• Typically, hair grows an average of an inch every two months.
• The average head can shed up to 100 of its 100,000 hairs every day.

INDICATION OF HAIR LOSS

• Hair Loss generally is noticed in one of two-ways.

1. With common pattern baldness, the loss is gradual. It can start as early as puberty, or very late in life.
2. Sudden loss of hair, or loss in clumps usually indicates a different problem. This type of symptom could be caused by a number of factors, including hormonal changes, medications, thyroid problems, among others.

• Male pattern baldness typically starts by causing the hairline to recede in the center of the forehead. A bald spot may then form on the top of the head, towards the back and center. Eventually almost all the hair on the top of the head will be lost. This leaves the hair on the sides and back forming the notorious horseshoe pattern. By this stage, hair loss will be very difficult to treat with medications. A hair transplant may be a good option at this point, though they can be expensive.
• Female pattern baldness results in a more evenly spread out thinning of hair. Women will notice an increased rate of hair loss. This will most likely be noticed on pillows, in the shower, hairbrushes, or even vacuum brushes. It is impossible to count the number of hairs being lost per day, but women will notice the thinning and loss of hair around the same time. Some women who have curly or thick hair may not notice the change as early. Skin and hair color also determine how easily the thinning is noticed. Someone who has light hair and dark skin will notice balding much sooner than most.

SELF-CARE REMEDY TIPS FOR HAIR LOSS

1. Massage the scalp with 2-3 drops of essential oil or a good vegetable oil. Massage well into the scalp so that the oil gets into deep roots of hair. Wrap the hair in plastic wrap and place a warm towel around it. Leave it for 2 to three hours or overnight. Shampoo the hair with a mild shampoo. Practicing this at regular basis would help your hair pores get rejuvenated.
2. Eat a handful of white sesame seeds every morning. One handful of these small seeds contains about 1,200 mg. of calcium and magnesium to ignite the required nourishments of your scalp not to loose hair.
3. Take some yogurt everyday (unless you are allergic to milk).
4. Rinse hair with a mix of apple cider vinegar tea to help hair grow.
5. Mix little warmer castor and almond oil and massage over scalp at least once a week.
6. Grind lime seeds and black pepper in equal number in some water and apply on the scalp at regular intervals.
7. Scrub the bald portion with onions till it becomes red. Then applying honey, scrub the scalp once a day.
8. Massage almond oil on scalp 2 to 3 times a day. Further hair loss will stop by doing this practice.
9. Massage coconut milk or Aloe Vera gel into the scalp and hair. Leave it for ½ hour, and then rinse with warm water. Repeat 3 times a week.
10. Massage honey with egg yolk into the scalp and hair. Leave for a 1/2 hour, then rinse to prevent hair loss.

CAUSE OF PROBLEMS

The cause of hair loss is most commonly related to male gender, hormonal changes and genetics. Medications can be another reason for the hair loss.

Temporary hair loss can occur in conjunction with a high fever, a severe illness, thyroid disorders, iron deficiency, general anesthesia, drug treatments, hormonal imbalance, or extreme stress, and in women following childbirth. In these conditions, a large number of hair follicles suddenly go into a resting phase, causing hair to thin noticeably

GENERAL TIPS TO TAKE CARE OF HAIR FROM LOSS

• Eating a balanced, healthy diet is important for a lot of reasons, and it really benefits your hair. And don't forget to treat your hair well. For example, some doctors recommend using baby shampoo, shampooing no more than once a day, and lathering gently.
• Don't rub your hair too vigorously with a towel, either. Many hair experts suggest you consider putting away the blow dryer and air-drying your hair instead. If you can't live without your blow dryer, try using it on a low heat setting.
• Style your hair when it's dry or damp. Styling your hair while it's wet can cause it to stretch and break. And try to avoid teasing your hair, which can also cause damage. Finally, be careful when using chemicals - such as straightness or color - on your hair.

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Ways to lose weight

By: Wendy C. Fries And Miranda Hitti

DON'T SUBTRACT, ADD

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

FORGET ABOUT EXERCISE (WORKING OUT)

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

GO WALKING

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

LIGHTEN THE FOODS YOU ALREADY LOVE

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

BECAUSE HYDRATION HELPS 

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

SHARE ALIKE

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

TUNE IN, TONE UP

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

SIZE MATTERS

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

GET INVOLVED, OR AT LEAST GET TO THE TABLE

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

LOSE IT TODAY, KEEP IT OFF TOMORROW

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

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