The Benefits of a Fitness Partner

If you have a hard time getting motivated to exercise, enlisting a fitness partner may help. A fitness partner can encourage, challenge, pace you, and can make working out more fun. When you are trying to find the right person, there are some things that you should look for. Moreover, there are some fun ways you and your fitness partner can get some exercise.
The Benefits of a Fitness Partner
Having a fitness partner can motivate you to workout even when you do not want to simply because you know someone is counting on you. Exercising with a fitness partner is also a great way to socialize. Instead of dreading your daily workout, you will find yourself looking forward to catching up with your friend.
Another benefit is that a fitness partner makes it less intimidating to join a gym, try a new class, or learn a new sport. Your friend can give you the courage to take that kickboxing class you have had your eye on or head to that hiking trail you have always wanted to try.
Finally, it is safer to workout with someone. If you injure yourself on a run, for instance, your partner can find you the help you need.
Choosing a Fitness Partner
While the right fitness partner can motivate you to accomplish your fitness goals, the wrong partner could squelch your efforts. When deciding which one of your friends or family members to recruit as your fitness partner, keep these things in mind:

• Choose a partner with a fitness level similar to yours. If you have not exercised for years, do not choose a fitness partner who runs four miles a day. If you and your partner have similar fitness levels, you can progress at a similar pace and encourage each other as you become more fit.
• Find someone who shares your fitness goals. By finding someone with similar fitness goals, you can help motivate each other and share your triumphs. If, on the other hand, you are looking to gain muscle and your partner is looking to slim down, or if you want to lose 30 pounds and your partner only needs to lose five, you and your partner may become frustrated and be more likely to give up.
• Make sure you have things in common with your partner—even outside of the gym. If all you have in common with your fitness partner is working out, you may not find yourself looking forward to your next workout. Choose someone who’s company you genuinely enjoy, and you will find that workouts can be as socially fulfilling as they are physically challenging.

Working Out With a Fitness Partner
Once you have found the right fitness partner, it is time to get moving. Get together with your partner—calendars in hand—and schedule when and where you will meet to regularly exercise. Then, set some ground rules and stick to them.
Agree upon a cancellation policy, just as you would for a doctor’s appointment or hotel reservation. If one of you cannot make it for a scheduled workout, select a time limit (24 hours ahead, for example) that you will have to cancel in advance. Also, figure out how you will decide what activities to do. For example, you could design this week’s exercise schedule, and your partner could design next week’s, and so on.
Now it is time to enjoy the benefits of a fitness partner. Besides having someone to chat with on your walking path, a fitness partner can encourage you to participate in workouts that you would not do otherwise. You can mix up your workout schedule by adding partner-focused activities such as tennis (it is not as much fun playing against a backboard), rock climbing (you will need someone on the ground for safety), or basketball (what is more fun than a game of one-on-one?).
Ask your partner to teach you some activities she has mastered and share your skills as well. With a fitness partner, you can quickly add variety to your fitness routine, which will go a long way to keeping you motivated to become fit and stay that way.

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Suggested Uses for Marjoram Essential Oil

Its fresh, warm, and slightly woody aroma reflects the meaning of marjoram’s botanical name: joy of the mountain. This popular herb has been used therapeutically for centuries. Ancient Greeks used it to calm muscle spasms, relieve excess fluid in the tissues, and also as an antidote to poison. Greek women also used an oil made with marjoram on their heads as a relaxant. In 16th century Europe, the herb was scattered on the floors of rooms everywhere to mask unpleasant smells. Today, while marjoram may be best known for lending a unique flavor to foods, it’s also a favorite of aromatherapists everywhere. With therapeutic value to win challenges from ailments like anxiety and high blood pressure, marjoram is a valuable and pleasing aromatic to have on hand.

Therapeutic uses:
Anxiety, arthritis, asthma, bronchitis, bruises, chillblains, colds, coughs, digestive problems (flatulence, constipation, indigestion), grief, headaches, high blood pressure, hyperactivity, insomnia, lumbago, menstrual cramps, migraines, muscular aches and stiffness, premenstrual syndrome, nervous tension, rheumatism, seasickness, sprains and stress.
Essential Oil Applications:
For anxiety, grief, hyperactivity, insomnia, nervous tension, and stress, use 2-3 drops in a diffuser, or add 8-10 drops in bath water before bedtime.
For arthritis, lumbago, muscular aches and stiffness, rheumatism, and sprains, use 2-3 drops in 1 ounce of carrier oil and massage affected areas. Can also be used in a hot or cold compress as needed.
For asthma, bronchitis, colds, and coughs, use 2-3 drops in 1 ounce of carrier oil and rub on chest and throat. Can also use 2-3 drops in a steam inhalation.
For bruises or chillblains, use 2-3 drops in a carrier oil and dab on area. Can also be used neat, but just on affected area. (Essential oils are highly concentrated plant oils. Read and follow instructions for use carefully.)
For digestive problems, like constipation, indigestion, and flatulence, use 2-3 drops in a carrier oil and massage on back.
For high blood pressure, use 2-3 drops in a carrier oil and use in a full- body massage. Can also use 8-10 drops in a bath.
For headaches and migraines, use 2-3 drops in a carrier oil and massage on temples and neck. Can also be used in a hot or cold compress.
For menstrual cramps and premenstrual syndrome, use 2-3 drops in a carrier oil and massage on lower abdomen and lower back. Can also be used as a hot compress, or use 8-10 drops in bath water.
For seasickness, use 2-3 drops on a handkerchief; inhale periodically.
Mixes Well With:

Atlas cedarwood, bergamot, cinnamon, clary sage, eucalyptus, lavender, lemon, orange, pine, tangerine, rosemary, rosewood, tea tree, thyme and ylang ylang.

Extraction Method:
Steam distillation.
Parts Used:
Fresh and dried leaves and flowering tops.
Safety Information:
Avoid if pregnant. Not suitable for small children. If diagnosed with depression, do not use as it has a strong, sedative effect. Excessive use may cause drowsiness.

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Avoiding Foods That Cause Heartburn

Foods usually do not cause heartburn, but they can aggravate your condition and cause symptoms. Certain foods can cause symptoms by relaxing the lower esophageal sphincter, which allows digestive juices to splash up into the esophagus, thus irritating the esophagus.
Everyone reacts to foods differently, so keep track of the foods you eat and your symptoms. Share this information with your doctor.
The foods that most commonly cause symptoms of heartburn include:
Acidic foods, such as:

• Citrus foods: oranges, grapefruits, and their juices
• Tomatoes and tomato products

Fatty or greasy foods, such as:

• Whole-milk dairy products, including cream
• Chocolates
• Fried foods
• Spicy foods

Nuts
Alcohol
Caffeinated beverages
Some herbal products (eg, peppermint tea)
Be careful not to overeat and do not lie down right after eating. Both of these actions can cause heartburn symptoms. Give your body time to digest. Also, try to avoid late meals.
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Coenzyme Q10 for Heart, Hypertension and Diabetes Support

Coenzyme Q 10 (CoQ 10), also known as ubiquinone, is a major part of the body’s mechanism for producing energy. The name of this supplement comes from the word ubiquitous, which means “found everywhere.” Indeed, CoQ 10 is found in every cell in the body. It plays a fundamental role in the mitochondria, the parts of the cell that produce energy from glucose and fatty acids.
Japanese scientists first reported therapeutic properties of CoQ 10 in the 1960s. Some evidence suggests that CoQ 10 might assist the heart during times of stress on the heart muscle, perhaps by helping it use energy more efficiently.
CoQ 10′s best-established use is for congestive heart failure, but the evidence that it works is not entirely consistent. Ongoing research suggests that it may also be useful for other types of heart problems, Parkinson’s disease, and several additional illnesses. It is generally used in addition to, rather than instead of, standard therapies.
CoQ 10 supplementation might also be of value for counteracting side effects of certain prescription medications.
Sources
Every cell in your body needs CoQ 10, but there is no dietary requirement as the body can manufacture CoQ 10 from scratch.
Therapeutic Dosages
The typical recommended dosage of CoQ 10 is 30 mg to 300 mg daily; higher daily intakes have been used in some studies.
CoQ 10 is fat soluble and may be better absorbed when taken in an oil-based soft gel form rather than in a dry form such as tablets and capsules.^1,81 Dividing the total daily dosage up into two or more separate doses may produce higher blood levels.⁸¹
A finely ground up (“nanoparticular”) form of the supplement appears to be much better absorbed than standard CoQ 10 products.⁸⁶
Therapeutic Uses
Although not all studies have been positive, some evidence supports the use of CoQ 10 for treating congestive heart failure. ^{33-36,51-52,66,83} Keep in mind that CoQ 10 is taken along with conventional medications, not as a replacement for them.
Weaker evidence suggests that this supplement may be useful for heart attack recovery, ^63,64,67,68 cardiomyopathy,^5-7 hypertension,^8-11,58 diabetes,^40,58 strengthening the heart prior to heart surgery,⁶⁹ and migraine headaches.⁷⁵ Although CoQ 10 has been widely advertised as effective for treating and Parkinson’s disease, in fact, there is only minimal evidence that it works, and some evidence that it does not work.^57,65,86
CoQ 10 has shown the potential to prevent heart damage and other side effects caused by certain types of cancer chemotherapy.^59-61 This evidence is weak, however, and as yet it cannot be stated with any certainty that CoQ 10 is actually helpful.⁷⁰
CoQ 10 has shown some preliminary promise as an aid to the treatment of kidney failure.⁴⁹
Note: People with severe illnesses, such as heart disease, cancer, or kidney failure, should not use CoQ 10, or any supplement, except under physician supervision.
Highly preliminary studies suggest CoQ 10 might be helpful for amyotrophic lateral sclerosis.^13,14 CoQ 10 has been tried but not found effective for the treatment of Huntington’s disease.⁴⁸
Certain medications may interfere with the body’s production of CoQ 10, or partially block its function. The best evidence regards cholesterol-lowering drugs in the statin family, such as lovastatin (Mevacor), simvastatin (Zocor), and pravastatin (Pravachol), along with the supplement red yeast rice (which contains naturally occurring statins). These medications impair CoQ 10 synthesis as an inevitable side effect of their mechanism of action.^22-25,89 Since these drugs are used to protect the heart, and since CoQ 10 deficiency could in theory impair heart function, it has been suggested that this side effect may work against the intended purpose of taking statins. Furthermore, one might naturally guess that some of the side effects of statins could be caused by this induced CoQ 10 deficiency. However, studies designed to determine whether the use of CoQ¹⁰ supplements actually offers any benefit to people taking statins have returned inconsistent results at best.^{76,77,87,88,90,91}
For several other categories of drugs, the evidence that they interfere with CoQ 10 is provocative but even less reliable. These include oral diabetes drugs (especially glyburide, phenformin, and tolazamide), beta-blockers (specifically propranolol, metoprolol, and alprenolol), antipsychotic drugs in the phenothiazine family, tricyclic antidepressants, methyldopa, hydrochlorothiazide, clonidine, and hydralazine.^26-31 Again, while in theory CoQ 10 supplementation might be helpful for people using these medications, there is no direct evidence to support this hypothesis.
CoQ 10 has also been suggested as a performance enhancer for athletes. However, while one double-blind study of 25 highly trained cross-country skiers found some benefit,¹⁵ most studies evaluating potential sports supplement uses of CoQ 10 have returned negative rather than positive results.^{16-21, 78}
CoQ 10 is also sometimes claimed to be an effective treatment for periodontal disease. However, the studies on which this idea is based are too flawed to be taken as meaningful.¹² Even weaker evidence, far too weak to rely upon at all, hints that CoQ 10 might be useful in some cases of tinnitus (ringing in the ear).
One preliminary study of CoQ 10 for people undergoing treatment for HIV found conflicting results; the supplement appeared to improve general well-being, but it did not protect mitochondria (as the researchers had hoped it would) and actually seemed to worsen symptoms of nerve-related pain (peripheral neuropathy).⁷¹
Preliminary evidence, far too weak to be relied upon at all, has been used to suggest that coenzyme Q10 might be helpful for asthma,⁸² as well as reducing the side effects (specifically, cardiac toxicity) of the cancer chemotherapy drug doxorubicin.⁸⁴
CoQ 10 has additionally been proposed as a treatment for a wide variety of other conditions, including angina, cancer, male infertility, muscular dystrophy, and obesity, but there is, as yet, no evidence that it is effective.
There is also some evidence that CoQ 10 may reduce the risk of pre-eclampsia (high blood pressure during pregnancy) in women who are at risk for this condition.⁹²
What Is the Scientific Evidence for Coenzyme Q 10 ?
Congestive Heart Failure
Most but not all studies tell us that CoQ 10 can be helpful for people with congestive heart failure (CHF). In this serious condition, the heart muscles become weakened, resulting in poor circulation and shortness of breath.
People with CHF have significantly lower levels of CoQ 10 in heart muscle cells than do healthy people.³² This fact alone does not prove that the supplements will help CHF; however, it prompted medical researchers to try using CoQ 10 as a treatment for heart failure.
The largest study was a 1-year, double-blind, placebo-controlled trial of 641 people with moderate to severe congestive heart failure.³³ Half were given 2 mg per kilogram body weight of CoQ 10 daily; the rest were given placebo. Standard therapy was continued in both groups. The participants treated with CoQ 10 experienced a significant reduction in the severity of their symptoms. No such improvement was seen in the placebo group. The people who took CoQ 10 also had significantly fewer hospitalizations for heart failure.
Similarly positive results were also seen in other double-blind studies involving a total of more than 270 participants.^34-35,53,83 One double-blind study found that in people with heart failure so severe they were waiting for a heart transplant, use of CoQ 10 improved subjective symptoms.⁷²
However, two very well-designed double-blind studies published in 1999 and 2000 enrolling a total of about 85 people with congestive heart failure failed to find any evidence of benefit.^36,54 The reason for this discrepancy is not clear.
Cardiomyopathy
Cardiomyopathy is the general name given to conditions in which the heart muscle gradually becomes diseased. Several small studies suggest that CoQ 10 supplements are helpful for some forms of cardiomyopathy.^37-39
Hypertension
An 8-week, double-blind, placebo-controlled study of 59 men already taking medications for high blood pressure found that 120 mg daily of CoQ 10 reduced blood pressure by about 9% as compared to placebo.⁴⁰
A 12-week, double-blind, placebo-controlled study of 83 people with isolated systolic hypertension (a type of high blood pressure in which only the “top” number is high) found that use of CoQ 10 at a dose of 60 mg daily improved blood pressure measurements to a similar extent.⁵⁰
Similarly, in a 12-week, double-blind, placebo-controlled trial of 74 people with diabetes, use of CoQ 10 at a dose of 100 mg twice daily significantly reduced blood pressure as compared to placebo.⁵⁸
Antihypertensive effects were also seen in previous smaller trials, most of which were not double-blind.^41-43
CoQ 10 may also be beneficial in reducing the risk of high blood pressure during pregnancy (pre-eclampsia).⁹² Two hundred and thirty-five pregnant women at risk for pre-eclampsia were randomized to receive CoQ 10 (200 mg daily) or placebo for 20 weeks until they delivered their babies. The women in the treatment group had fewer cases of pre-eclampsia compared to those who took the placebo.
Heart Attack Recovery
In a double-blind trial, 144 people who had recently experienced a heart attack were given either placebo or 120 mg of CoQ 10 daily for 1 year, along with conventional treatment.^63,73 The results showed that participants receiving CoQ 10 experienced significantly fewer heart-related problems, such as episodes of angina pectoris or arrhythmia, or recurrent heart attacks.
A double-blind study of 49 people who had suffered a full cardiac arrest requiring cardiopulmonary resuscitation (CPR) found that use of CoQ 10 along with mild hypothermia (chilling of the body) was more effective than mild hypothermia plus placebo.⁷⁴
Note: Individuals recovering from a heart attack should not take any herbs or supplements except under the supervision of a physician.
Parkinson’s Disease
A study published in 2002 raised hopes that CoQ 10 might help slow the progression of Parkinson’s disease. In this 16-month, double-blind, placebo-controlled trial, 80 people with Parkinson’s disease were given either CoQ 10 (at a dose of 300 mg, 600 mg, or 1,200 mg daily) or placebo.⁵⁷ Participants in this trial had early stages of the disease and did not yet need medication. The results appeared to suggest that CoQ 10, especially at the highest dose, might have slowed disease progression. However, for a variety of statistical reasons, the results were in fact quite inconclusive.
A subsequent double-blind, placebo-controlled study of 28 people with Parkinson’s disease, which was well-controlled by medications, indicated that 360 mg of CoQ 10 daily could produce a mild improvement in some symptoms.⁶⁵ Based on these results, a more substantial study was undertaken, enrolling 131 people with Parkinson’s disease (again, well-controlled by medications).⁸⁶ This repeat trial used a specially finely ground up form of CoQ 10 that, though taken at a dose of only 300 mg daily, produced blood levels of the supplement equivalent to those produced by 1,200 mg daily of ordinary CoQ 10. Unfortunately, it didn’t work. While benefits were seen in both the placebo and the CoQ 10 group, CoQ 10 failed to prove more effective than placebo.
Further trials will be necessary to confirm (or deny) these results.
Diabetes
In the 12-week, double-blind, placebo-controlled trial of 74 people with diabetes mentioned above, use of CoQ 10 at a dose of 100 mg twice daily significantly improved blood sugar control as compared to placebo.58 Similar benefits were seen in the 8-week, double-blind, placebo-controlled study of 59 men also described above.⁴⁰ However, a third study failed to find any effect on blood sugar control.⁶²
Safety Issues
In general, CoQ 10 appears to be extremely safe. No significant side effects have been found, even in studies that lasted a year.^44,79 However, people with severe heart disease should not take CoQ 10 (or any other supplement) except under a doctor’s supervision.
As noted above, two studies suggest that CoQ 10 might reduce blood sugar levels in people with diabetes.⁴⁵ While this could potentially be helpful for treatment of diabetes, it might present a risk as well; people with diabetes who are using CoQ 10 might inadvertently push their blood sugar levels dangerously low. However, another trial in people with diabetes found no effect on blood sugar control.^46,58 The bottom line: If you have diabetes, make sure to track your blood sugar closely if you start taking CoQ 10 (or, indeed, any herb or supplement).
CoQ 10 chemically resembles vitamin K. Since vitamin K counters the anticoagulant effects of warfarin (Coumadin), it has been suggested that CoQ 10 may have the same effect.^47,55 However, a small, double-blind study found no interaction between CoQ 10 and warfarin.56 Nonetheless, in view of warfarin’s low margin of safety, prudence indicates physician supervision before combining CoQ 10 with warfarin.
CoQ 10 might also interact with reverse transcriptase inhibitors used for treatment of HIV (for example, lamivudine and zidovudine). These medications can cause damage to the mitochondria, the energy-producing subunits of cells, leading in turn to a variety of side effects, including lactic acidosis (a dangerous metabolic derangement), peripheral neuropathy (injury to nerves in the extremities), and lipodystrophy (cosmetically undesirable rearrangement of fat in the body). The supplement CoQ 10 has been tried for minimizing these side effects, but unexpected results occurred. In a double-blind, placebo-controlled study, use of CoQ10 improved general sense of well-being in people with HIV-infection using reverse transcriptase inhibitors; however, for reasons that are unclear, it actually worsened symptoms of peripheral neuropathy.80 For this reason, people with HIV who have peripheral neuropathy symptoms should use CoQ 10 only with caution.
The maximum safe dosages of CoQ 10 for young children, pregnant or nursing women, or those with severe liver or kidney disease have not been determined.
Interactions You Should Know About
You may need more CoQ 10 if you are taking:

• Cholesterol-lowering drugs in the statin family
• Red yeast rice
• Beta-blockers (specifically propranololmetoprolol, and alprenolol)
• Antipsychotic drugs in the phenothiazine family
• Tricyclic antidepressants
• Methyldopa
• Hydrochlorothiazide
• Clonidine
• Hydralazine
• oOral diabetes drugs (especially glyburide, phenformin, and tolazamide)

You should not take CoQ 10 except on a physician’s advice if you are taking:

• Coumadin (warfarin)

CoQ 10 might improve general sense of well-being, but worsen peripheral neuropathy symptoms if you are taking:

• Reverse-transcriptase inhibitors (for HIV infection)

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When a Loved One Has Chronic Fatigue Syndrome or Fibromyalgia

Chronic fatigue syndrome (CFS) and fibromyalgia (FMS) are debilitating chronic illnesses that can strike people of both sexes and all age groups. Partners, friends, and relatives of people with CFS or FMS may feel confused and helpless, not knowing what to say or how to offer support.
Perhaps chronic fatigue syndrome or fibromyalgia has stricken your spouse, your child, your sibling, or a good friend. Whatever the case, it’s difficult for you to see a loved one in such pain. The illness presents new challenges to your relationship as well. It may also worsen any existing relationship problems.
You want to be positive and helpful, but you don’t know what to do or say. Maybe you’ve tried to be supportive and find that your loved one reacts in frustration. What should you do?
These tips from the Chronic Fatigue and Immune System Dysfunction Syndrome Association of America may help.
#1 Understand the Condition
Most people know very little, if anything, about CFS and FMS. Both conditions involve much more than “a little fatigue” or “a few aches and pains.” If you have a friend or loved one with one of these conditions, you should learn as much as possible. The more you understand, the better you will be able to offer support.
#2 Do Not Invalidate
Sometimes people think that individuals with CFS or FMS are lazy, exaggerating their symptoms, or suffering from a psychiatric condition. They may mistakenly believe that their loved one just needs to push herself a little harder. People with CFS or FMS often feel invalidated when they hear:

• “You look good to me.”—Underlying invalidating message: “You don’t look sick, therefore you must be exaggerating or faking.”
• “Oh, I’ve had symptoms like that before. I get tired like that too.”—Underlying invalidating message: “So, what’s the big deal? Everybody gets tired. Get some rest.”
• “Have you tried (a suggested treatment)?”—Underlying invalidating message: “If you don’t take this remedy or do anything to help yourself, it’s your own fault that you’re still sick.”
• “Are you still sick?”—Underlying, invalidating message: “What’s wrong with you? It’s your fault that you’re still sick.”

#3 Acknowledge and Validate the Person’s Experience

• People with CFS or FMS often face a number of challenges, including:
• Not being taken seriously by their families, friends, employers, and even their doctors and other healthcare providers
• The unpredictability of their illness
• Decreased ability to participate in previous levels of professional, social, educational, and personal activities
• Dependency and a sense of isolation

Many people use denial to deal with a loved one’s chronic illness. Rather than listening, believing, and showing compassion for what the person is going through, they discuss the facts and minimize the severity of the situation. When you fully acknowledge your loved one’s situation, you are letting her know that you truly care, love, and support her. The following tips can help:

• Acknowledge the difficulty: “I can’t imagine how difficult all these changes must be for you.”
• Acknowledge losses, sadness, and anger: “I’m so sorry that you had to give up your job.” “It must be horrible that you don’t have the strength to continue your education.”
• Inquire and listen with compassion: When you ask your loved one how they are feeling, they may be feeling ill, tired, achy, or depressed. If you only want to hear that your loved one is feeling good, stop asking how they are feeling. Otherwise, they may sense your expectation, disappointment, disinterest, or inability to understand. Instead you might want to ask: “How are you managing things today?” or “What’s going on?”

#4 Be Supportive and Understanding
Chronic illness presents many relationship challenges at a time when comfort and social support are of utmost importance. Here are some ways you can help:

• Be patient. Remember that your loved one has had to make many adjustments and is doing the best that she can.
• Provide frequent reassurances of your love and support.
• Offer practical help, such as running errands, helping with household chores, and shopping.
• Take your loved one to medical appointments. Show an interest in her care and provide emotional support.
• Find ways to spend time together, doing low-energy activities, such as watching a movie, eating a meal, going on a picnic, playing a game, sitting in the park, or giving a massage.
• Don’t feel that you have to “fix” problems or give advice. Many times, just being there, listening, and showing compassion is enough.
• Express gratitude for whatever your loved one can give you, in spite of his or her limits.
• Ask how you can help your loved one.
• Express admiration for the strength and courage you see as she copes with the challenges of the illness.
• Your loved one may have mood swings due to the stress and challenges of having a chronic illness. Do not take emotional reactions personally.
• Try to be sensitive to your loved one’s feelings and needs. Listen and learn to be perceptive.
• Stay in contact with your loved one. Even if she isn’t as active and involved in mutual interests or gatherings, be sure to invite her anyway.

#5 Expect Changes and Unpredictability
CFS in particular, is a very unpredictable illness. Symptoms can change, so your loved one may not be able to predict how she will feel hours or even minutes ahead of an event. Try to be sensitive to this and expect the following situations:

• It will sometimes take longer than usual for her to do certain things.
• It may be hard for her to make definite plans.
• She may not have the energy to spend with you at certain times.
• She may not remember certain things (CFS can cause cognitive problems and “brain fog.”)
• She may have unpredictable emotional ups and downs.

#6 Take Care of Yourself and Your Relationship
CFS and FMS are difficult illnesses—not just for the sufferer, but for those who care. It’s normal to feel disappointed, impatient, guilty, frustrated, helpless, and cheated. It’s important that you take adequate care of yourself so that you can provide support.
This means:

• Eating a healthful diet
• Beginning a safe exercise program with the advice of your doctor
• Managing your stress
• Talking openly about your feelings with a family member, a friend, or a counselor

Talk with your loved one about how the illness affects your relationship. Ask how you can help each other. Keep in mind that support from family and friends is essential to the well-being of people with CFS and FMS.

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Tips for Keeping Your Child’s Teeth Healthy

According to the American Dental Association (ADA), it is never too early to establish good oral hygiene habits. This will ensure healthy teeth and gums for your child.
Here are some tips for parents from the ADA.
Clean Gums for Clean Teeth
After each feeding, wipe your baby’s gums with a clean gauze pad. At birth, your baby already has 20 primary teeth, some of which are almost completely formed in the jaw. Wiping the gums will remove the plaque and bacteria that can harm teeth as they erupt from the gums. Begin brushing with a soft toothbrush when the first tooth erupts.
Drinks for Bedtime and Nap Time
Never allow your child to fall asleep with a bottle containing milk, formula, fruit juice, or sweetened liquids. This can lead to tooth decay. Instead, fill a bottle with cool water for your baby.
First Dental Visit
Take your child to the dentist by the child’s first birthday. The dentist will check for decay and other possible problems and can show you how to properly clean your child’s teeth.
Balanced Diet
Ensure that your child eats a balanced diet that contains a variety of foods from the five major food groups:

• Breads, cereals, and other grain products
• Fruits
• Vegetables
• Meat, poultry, and fish
• Milk, cheese, and yogurt

Nutritious Snacks
Provide nutritious snacks, such as cheese, raw vegetables and fruit, or plain yogurt. Limit the number of starchy or sugary snacks your child eats. After a snack that contains sugars or starches, the teeth are attacked by acids for 20 minutes or more.
Daily Brushing
Make sure that your child brushes at least twice a day with a fluoride-containing toothpaste that has the American Dental Association Seal of Acceptance once they are three years old. Set a good example by brushing your own teeth at least twice a day.
Daily Flossing
Teach your child to clean between the teeth daily with floss. A parent should begin using floss on a child’s teeth as soon as any two teeth touch.
Regular Dental Visits
Take your child to the dentist regularly. Children should know that the dentist is a friendly doctor who will help them take care of their teeth. Be positive and try to make dental visits an enjoyable experience for your child.

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