How To Prevent an Enlarged Prostate With Diet

An enlarged prostate, also known as benign prostatic hyperplasia (BPH), is one of the most common ailments of older men. As men reach the age of 40, the prostate begins to enlarge and most men over 60 have to deal with this issue. While there's no way to completely prevent an enlarged prostate, lifestyle changes, including a different diet, can help maintain a healthy prostate and keep BPH at bay.

Instructions

1. Stay hydrated. Urinary tract infections may disturb the prostate gland, which wraps around the urethra, and aggravate already labored urinary function due to an enlarged prostate. Drink at least eight glasses of water a day to flush unwanted bacteria from the urinary tract and bladder.
   
   
2. Drink cranberry juice. Cranberry juice increases the acidity of urine, making the urinary tract an unwelcome environment of bacteria which cause urinary tract infections. Drinking cranberry juice four times a day, in addition to the eight glasses of water, should increase your arsenal against urinary tract infections.
   
   


3. Boost your intake of omega-3 fatty acids. Omega-3 fatty acids are thought to protect prostate cells and have an anti-inflammatory affect. Fish, such as salmon, tuna, trout and other fatty and cold-water fishes, are great sources of omega-3 fatty acids. You can also find flaxseed oil and fish oil capsules as a dietary supplement pill or powder.
   
   


4. Eat plenty of fruit. This increases your body's natural production of Vitamin D, which promotes prostate health.
   
   


5. Avoid sweets and fats. Obesity can aggravate prostate problems. Steering clear of high-fat and high-sugar foods can help your overall health as well as your prostate health.
   

Aging takes its toll. As men age, they often experience symptoms related to Benign Prostatic Hyperplasia, known simply as a benign prostate. According to the medical text "Smith's General Urology," about half of all men older than 75 have BPH. How can you prevent it?

Only Time Will Tell

According to physicians and medical texts, there is no medically proven way to prevent prostate enlargement. BPH is a common symptom of aging, and whether you get it depends on genetics, health and even some luck.

BPH usually creates discomfort. Affected men may have difficulty urinating or maintaining a consistent urine stream and may experience a frequent urge to urinate even when it's not necessary. Prostate cancer is often preceded by BPH, although BPH does not necessarily lead to cancer. For most men, BPH remains benign.

Unproven Hope

Although medical texts and physicians won't say these definitively work, many men's health sources suggest the following may help prevent BPH:

Zinc is known to boost the immune system and assist in natural cell death. Zinc supplements may be helpful but should be taken under a physician's guidance.

Lycopene carotene has been linked to prostate cancer prevention and general prostate health. This may have a positive effect on preventing BPH.

Some suggest that Kegel exercises may help. For men, the exercises involve contracting the muscles around the scrotum and anus. This increases blood flow to prostate tissue and, in theory, may provide some benefit.

Overall Health Is the Best Cure

Researchers have come to believe that prostate enlargement may be caused by certain hormone shifts. One study links hormone shifts to increased body fat and weight, which can be traced back to diet and exercise. Studies particularly point to calorie intake, polyunsaturated fats and high amounts of protein as triggers for hormones that contribute to prostate conditions.

There are sixteen different supplements that you can add to your prostate health diet. But let start with the ones you should start using right away. The first one you should start using is beta-sitosterol.

Beta-sitosterol

Beta-sitosterol is the main active ingredient in the herbs saw palmetto and pygeum. Both of these herbs do not have enough beta-sitosterol to be of real value in giving you prostate health. Now, beta-sitosterol, which can be obtained from sugar cane pulp, can be purchased in capsule doses of 300 - 600 mg, which gives you an effective dose to eliminate your enlarged prostate. Pygeum can only provide around 30 mg and you need upwards of 600 mg daily.

Go to the Internet to find a good beta - sitosterol price and quantity.

Flax Seed or Fish Oil

The nutrient to use for the best prostate health diet is flaxseed oil. Flax seed oil contains more omega-3 than omega-6 and so it makes it a good source of omega-3. The more omega-6 use, from olive oil and other vegetables oils, the more prone you will be to prostate cancer. This is not the case with omega-3 oil and this has been verified through clinical studies.

Omega-3 protects the prostates cells and has anti-inflammatory properties. Using fish oil can also be a better choice than flax seed oil since your body digests it better.

Use 1 - 2 grams of flax seed or fish oil per day.

Soy Isoflavones

Soy Isoflavones have been shown in clinical studies to have good effects on your prostate and should be added to your prostate health diet. These isoflavones are flavones and contain no photoestrogen so the have no estrogen effects in the body.

The active ingredients in the isoflavones are genestein and daidzein. Buy a brand that has up to 40 mg of isoflavones Use this quantity daily.

Ionic Minerals

The prostate needs minerals. Adding these to your prostate health diet is critical. You cannot have good prostate health without plenty of minerals and your regular diet cannot supply what you need.

Use the Ionic Minerals, which are liquids, but not the colloidal minerals. Ionic Minerals are absorbed immediately into your blood stream soon after they enter your mouth.

In addition to these ionic minerals, you need to make sure you get plenty of zinc and selenium. The prostate has more zinc than any other part of the body. So take 15 - 20 mg per day and not to exceed 40 mg.

Vitamin D

Vitamin D is another critical vitamin that you want to make sure you get plenty of. If you are out in the sun a lot, then you will not need to supplement with this vitamin. Otherwise, use up to 800 IU of this vitamin.

Vitamin E

This is the next most important Vitamin you should supplement with. Use up to 400 mg per day of the natural mixed tocopherols. Clinical studies have shown that vitamin E can reduce and suppress prostate cancer cells.

There you have it. Use, beta sitosterol, isoflavones, minerals, vitamin D, and vitamin E in your prostate health diet and see improvements in your prostate symptoms and health.

As men grow old, their prostate ages and can get into medical complications. One of the conditions that can affect the prostate is enlargement. Medically termed as benign prostatic hyperplasia, this condition can give men a feeling of discomfort especially when urinating. If you are about to enter your forties, you need to consider ways to prevent prostate enlargement, through diet. Here’s how.

• Drink up. Start by increasing your water intake. Increasing your water intake means that you will be able to urinate more. The more urine you produce, the more diluted the bacteria that naturally lives in urine will become. This means that there will be fewer chances of getting urinary tract infections. Urinary tract infections can also cause prostate enlargement, especially because the prostate gland is connected to the urinary tract. Make sure that you drink at least eight to ten glasses of water each day, depending on your body size and your level of physical activity. Try to drink plain, distilled water, instead of drinking soda.


• Increase your urine acidity. Next, you should also work on increasing the acidity in your urine. Acidity in urine may seem negative, but in reality this also means that your urine will become more hostile against bacteria. This means that you will decrease your chances of getting urinary tract infections because the acidic nature of your urine and your urinary tract will prevent bacteria from thriving. The best way to increase your urine acidity is by drinking plenty of cranberry juice, which naturally has high levels of acid.


• Eat fish. Next, incorporate more sea food items into your diet. Seafood is not only composed of lean meats which have less fats and less cholesterol, but seafood also has vast amounts of omega-3 fatty acids. These are good fats that will not clog your arteries, but will help to prevent inflammation in your prostate gland. The fatty acids are also great for your heart, since it also prevents the heart from getting inflamed. If you do not have access to fish that you can include in your diet, consider getting omega-3 fatty acids from capsules and supplements. These are equally effective.


• Eat fruits. Vitamins will naturally help to boost your immune system and help to strengthen your prostate gland. Make sure that you eat as much fruits and vegetables as you can. Instead of feasting on pastries as dessert, simply take some slices of fruit to wash down your dinner or lunch. Fruits are not only tasty and nutritious, but they are also relatively inexpensive. Plus, they are also rich in fibers which will help to eliminate waste stuck in your digestive tract.


• Minimize fats and sugars. Finally, make sure that you minimize your fat and sugar intake. Too many fats in your diet will not only affect your heart and your arteries, but can also make your prostate bloated and puffy. Sugar can also make your prostate very bloated.

With these steps, you should be able to minimize your risk of getting an enlarged prostate without doing anything but modifying your diet. Be sure, however, that you still get your prostate examination once a year once you reach the age of forty.

How To Use Eye Drops to Treat Pollen Allergies

For someone suffering from an allergic response to pollen, one of the most annoying symptoms is itchy, red, watery eyes. Just like sinus passages, your eyes may respond to the presence of pollen triggers that cause irritation or conjunctivitis. In addition to oral antihistamine and decongestant options, you may need eye drops to treat the discomfort.

Instructions

1. 
   
   Evaluate whether it is the season for your allergies and whether your symptoms seem to match up with those of allergic conjunctivitis. Symptoms include watery eyes, itchiness and redness, swelling around the eyelids and blurry vision.
   
2. 
   
   Purchase some non-prescription "artificial tears" from the pharmacy or store. They will not harm your eyes, and they may ease irritation and dryness.
   
3. 
   
   Make an appointment with an allergist or an opthamologist for an exam and discuss your symptoms. The doctor will examine your eyes to ensure that symptoms are triggered by your pollen allergies and not by something else. You may receive a prescription for eye drops to treat your condition.
   
4. 
   
   Educate yourself about what types of eye drops are available. If your physician confirms your allergic conjunctivitis and does not give you prescription drops, read the over-the-counter labels carefully to select the best type of drops to treat your symptoms.
   
5. 
   
   Wash your hands before and after using your eye drops to prevent the spread of germs to or from the eyes. Don't rub your eyes, as this furthers irritation and can pass along infection.
   
6. 
   
   Discuss combination treatment options with your doctor. He may suggest using an oral antihistamine to increase the effectiveness of your allergy eye drops. Sometimes, even applying a cold compress to the eyes can bring additional relief.

• 
  Step 1:
  
  Evaluate whether it is the season for your allergies and whether your symptoms seem to match up with those of allergic conjunctivitis. Symptoms include watery eyes, itchiness and redness, swelling around the eyelids and blurry vision.


• 
  Step 2:
  
  Purchase some non-prescription "artificial tears" from the pharmacy or store. They will not harm your eyes, and they may ease irritation and dryness.


• 
  Step 3:
  
  Make an appointment with an allergist or an opthamologist for an exam and discuss your symptoms. The doctor will examine your eyes to ensure that symptoms are triggered by your pollen allergies and not by something else. You may receive a prescription for eye drops to treat your condition.


• 
  Step 4:
  
  Educate yourself about what types of eye drops are available. If your physician confirms your allergic conjunctivitis and does not give you prescription drops, read the over-the-counter labels carefully to select the best type of drops to treat your symptoms.


• 
  Step 5:
  
  Wash your hands before and after using your eye drops to prevent the spread of germs to or from the eyes. Don't rub your eyes, as this furthers irritation and can pass along infection.


• 
  Step 6:
  
  Discuss combination treatment options with your doctor. He may suggest using an oral antihistamine to increase the effectiveness of your allergy eye drops. Sometimes, even applying a cold compress to the eyes can bring additional relief.
  

Tips & Warnings

• Remember, eye drops come in several varieties, including decongestants, antihistamines and steroids. Some drops are designed for short-term use only, especially steroids and decongestants.


• Always check the date on your eye drops, as their sterility is only guaranteed for a limited time. Expired drops may contain bacteria or dirt, which may cause infection.


• Do not share your eye drops or use those of friends or family members, as bacteria is easily passed through the eye.
  

How to Treat Eye Allergies

Eye allergies affect more than seven in 10 people with allergies. Although not contagious, this type of eye problem can cause discomfort and aggravation to sufferers.

An eye allergy can be seasonal when caused by pollens at a certain time of year, or year-round when caused by pets, feathers, perfumes, or eye makeup.

Eye allergies are usually, but not always, associated with other allergic conditions, particularly hay fever and eczema, says Joseph A. Eviatar, M.D., FACS, an eye surgeon in New York City. "But you don't need to suffer with them. Medical and self-care treatments can provide relief."

Symptoms

Eye allergies usually affect both eyes. The main symptoms of an eye allergy (also called allergic conjunctivitis) include itchy eyes, increased tearing, red or pink eyes, and mild swelling of the eyelids.

"If the eye is sticky in the morning, it's probably a bacterial infection," says Dr. Eviatar. "If the eye burns, it's likely dry eye. If the eye itches, the problem is probably allergies, especially if the lower lid is more affected than the upper lid. Constant rubbing of the eyes often accompanies untreated allergies and can lead to more serious skin irritations."

Sometimes an eye infection can develop in addition to the eye allergy. This occurs when bacteria on your fingers or hands enter your eyes after scratching or rubbing them.

Self-care

Home treatment often can provide relief from allergy-related discomfort. Try the following:

• Avoid the outdoors in the mid-morning and early evening, when pollen counts are highest.



• 
  

  Use air conditioners instead of window fans, because fans can suck in pollen and mold from outdoors.
  

• When outdoors, wear sunglasses to limit the amount of pollen that can reach your eyes.
  

• To keep dust mites at a minimum, wash bedding, especially pillows, in hot water.
  

• Use a damp mop when cleaning the floor and a damp rag when dusting.
  

• Wash your hands after handling or petting an animal.
  

• If you have a pet that you're allergic to, keep it out of your house, if possible, or at least, out of your bedroom.
  

• Clean humid places in your house—the bathroom, the kitchen, the basement—regularly to cut down on mold.
  

• Even if your eyes itch, don't rub them.
  

• Wash off allergens. If you've been outside, use a wet washcloth to clean allergens off the eyelids and surrounding area. Artificial tears can help wash allergens from the eyes. Apply a cold washcloth to the itchy eyes. Wash your hair every night because it collects lots of pollen.
  

• Use antihistamine eye drops or vasoconstrictor eye drops. If your eyes are still itchy or bloodshot after you rinse them, apply over-the-counter eye drops. Don't use the OTC eye drops for more than two to three days. Longer use can cause your eyes to become even more irritated.
  

• Apply a cold compress to puffy eyes.
  

• Try an oral antihistamine. If the previous measures aren't effective, take an oral antihistamine. Check with your doctor first, though, because some oral antihistamines can cause dry eyes and more irritation. Also, some of these medications have unpleasant side effects, such as sleepiness, dizziness, or excitability.

Get help

If the problem persists after two days of self-care, contact your eye doctor as soon as possible. The doctor may prescribe one of the following:

• Antihistamine eye drops. The relief that these eye drops offer lasts only a few hours, however.
  

• Mast cell stabilizers. These are eye drops used as a preventive measure and are taken before you are exposed to an allergen.
  

• A combination of antihistamine and mast cell stabilizer.
  

• Non-steroidal anti-inflammatory eye drops.
  

• Corticosteroid eye drops. Because of side effects, these should only be used short-term and under the care of an ophthalmologist.

Breast cancer types

Breast cancers can start in any tissue of the breast. However, most breast cancers start in the ducts, a smaller percentage start in the lobules, and even fewer start in other tissues of the breast. The different types of breast cancer are named for various features of the particular disease. Some types of breast cancer are named based on where the disease began, such as invasive ductal carcinoma. Other types of cancer are named based on their appearance under a microscope. For example, tubular carcinoma appears as tube-shaped cells under the microscope. Each of the different types of breast cancer has distinct prognosis and symptoms.

Invasive (or infiltrating) ductal carcinoma. Accounting for 70 percent of all breast cancers, this is the most common type of breast cancer. It begins inside the duct and then penetrates the duct's wall to reach the fatty tissue of the breast. From there, it has the potential to spread (or metastasize) to other parts of the body through the lymphatic system and bloodstream. Invasive (or infiltrating) lobular carcinoma. This is the second-most common tumor type, accounting for ten percent of all breast cancer. It begins in the terminal ducts of the breast milk-producing glands. Medullary carcinoma. Although only three to six percent of all breast cancers are medullary carcinomas, this type of cancer is much more common in women with a genetic predisposition to breast cancer. In fact, different studies have found that between 13 and 19 percent of all cancers in women who carry a BRCA1 mutation are medullary carcinomas. In this type of cancer, the border between the cancer tissue and the normal tissues is relatively well-defined. Generally, the prognosis for patients with medullary carcinoma is better than for women with other types of invasive ductal or lobular carcinoma. Paget's disease. This unique type of breast cancer only accounts for three percent of all breast cancer. It involves the nipple and areola, and is often associated with abnormal scaling and redness of the skin of the nipple and areola. Women may also have burning or itching. Paget's disease may be associated with in situ or invasive cancer. If there is no lump or evidence of ductal carcinoma in situ by biopsy, the prognosis is very good. Inflammatory breast cancer. This cancer accounts for only approximately one percent of all breast cancers. It is named after its characteristic initial symptoms, which include redness, warmth, and swelling of the skin of the breast — often without a distinctive lump. These symptoms, which have the appearance of an infection or inflammation, are caused by cancer cells blocking lymph vessels or channels in the skin over the breast. Other rare forms of cancer/variants of invasive ductal carcinoma. Mucinous, or colloid, carcinoma accounts for three percent of breast cancers and is more common among older women. Tubular carcinoma and papillary carcinoma each represent approximately one percent of breast cancer diagnoses. Both mucinous and tubular carcinomas have a better prognosis than the more common type of invasive ductal or lobular breast cancer. Even more rare, adenocystic breast cancer accounts for 0.4 percent of all cases and carcinosarcoma breast cancer accounts for only 0.1 percent of all cases.

The type of breast cancer you have helps determine the best approach to treating the disease. Get the facts on types of breast cancer and how they differ.

Once you've been diagnosed with breast cancer, your doctor works to find out the specifics of your tumor. Using a tissue sample from your breast biopsy or using your tumor if you've already undergone surgery, your medical team determines your breast cancer type. This information helps your doctor decide which treatment options are most appropriate for you.

Here's what's used to determine your breast cancer type.

Is your cancer invasive or noninvasive?

Whether your cancer is invasive or noninvasive helps your doctor determine whether your cancer may have spread beyond your breast, which treatments are more appropriate for you, and your risk of developing cancer in the same breast or your other breast.

• Noninvasive (in situ) breast cancer. In situ breast cancer refers to cancer in which the cells have remained within their place of origin — they haven't spread to breast tissue around the duct or lobule. The most common type of noninvasive breast cancer is ductal carcinoma in situ (DCIS), which is confined to the lining of the milk ducts. The abnormal cells haven't spread through the duct walls into surrounding breast tissue. Doctors sometimes refer to this type of cancer as stage 0 cancer.
  
• Invasive breast cancer. Invasive (infiltrating) breast cancers spread outside the membrane that lines a duct or lobule, invading the surrounding tissues. The cancer cells can then travel to other parts of your body, such as the lymph nodes. If your breast cancer is stage I, II, III or IV, you have invasive breast cancer.

In what part of the breast did your cancer begin?

The type of tissue where your breast cancer arises determines how the cancer behaves and what treatments are most effective. Parts of the breast where cancer begins include:

• Milk ducts. Ductal carcinoma is the most common type of breast cancer. This type of cancer forms in the lining of a milk duct within your breast. The ducts carry breast milk from the lobules, where it's made, to the nipple.
  
• Milk-producing lobules. Lobular carcinoma starts in the lobules of the breast, where breast milk is produced. The lobules are connected to the ducts, which carry breast milk to the nipple.
  
• Connective tissues. Rarely breast cancer can begin in the connective tissue that's made up of muscles, fat and blood vessels. Cancer that begins in the connective tissue is called sarcoma. Examples of sarcomas that can occur in the breast include phyllodes tumor and angiosarcoma.

When a sample of your breast cancer is examined under a microscope, here's what the pathologist looks for:

• Cancer cells with unique appearances. Invasive ductal carcinoma cells sometimes take on unique appearances that can be seen with a microscope. Subtypes of invasive ductal carcinoma that describe how the cells appear include tubular, mucinous, medullary and papillary.
  
• The degree of difference between the cancer cells and normal cells. How different your cancer cells look from normal cells is called your cancer's grade. Breast cancers are graded on a 1 to 3 scale, with grade 3 cancers being the most different looking and considered the most aggressive.

Are your cancer cells fueled by hormones?

Some breast cancers are fueled by your body's naturally occurring female hormones — estrogen and progesterone. The breast cancer cells have receptors on the outside of their walls that can catch specific hormones that circulate through your body. Knowing your breast cancer is dependent on hormones gives your doctor a better idea of how to cut off the fuel supply for your cancer cells.

Hormone status of breast cancers includes:

• Estrogen receptor (ER) positive. This type of breast cancer relies on estrogen to help it grow.
  
• Progesterone receptor (PR) positive. This type of breast cancer relies on progesterone to help it grow.
  
• Hormone receptor (HR) negative. This type of cancer doesn't have hormone receptors, so it doesn't need hormones to help it grow.

With ER positive or PR positive breast cancer, hormone-blocking medications, such as tamoxifen, may be an option to slow the cancer's growth. HR negative cancers don't respond to hormone-based therapy.

What is the genetic makeup of your breast cancer cells?

Doctors are just beginning to understand how the individual DNA changes within cancer cells might one day be used to determine treatment options. A cell's DNA is full of instructions (genes) that tell it how to behave. By analyzing the genes, doctors hope to be able to find ways to target specific aspects of the cancer cells to kill them.

Laboratory testing can reveal certain genes in your cancer cells, such as:

• HER-2 gene. Cancer cells that have too many copies of the HER-2 gene produce too much of the growth-promoting protein called HER-2. Medications are available to shut down the HER-2 gene, thus cutting the cancer cells off from their energy supply.
  
• Other genes. Researchers are studying ways to interpret the genetic makeup of tumor cells. Doctors hope this information can be used to predict which cancers will spread and which may need aggressive treatments. That way, women with relatively low-risk breast cancers may avoid aggressive treatments. Tests that analyze the genetic makeup of breast cancers are available, but aren't recommended in all situations. Ask your doctor whether this type of test might be helpful in your case.

What Part of the Human Body Contains Stem Cells?

Stem cells are cells found in all multi-cellular organisms. They retain the ability to renew themselves through mitotic cell division and can differentiate into a diverse range of specialized cell types. Research in the stem cell field grew out of findings by Canadian scientists Ernest A. McCulloch and James E. Till in the 1960s.[1][2] The two broad types of mammalian stem cells are: embryonic stem cells that are found in blastocysts, and adult stem cells that are found in adult tissues. In a developing embryo, stem cells can differentiate into all of the specialized embryonic tissues. In adult organisms, stem cells and progenitor cells act as a repair system for the body, replenishing specialized cells, but also maintain the normal turnover of regenerative organs, such as blood, skin or intestinal tissues.

As stem cells can be grown and transformed into specialized cells with characteristics consistent with cells of various tissues such as muscles or nerves through cell culture, their use in medical therapies has been proposed. In particular, embryonic cell lines, autologous embryonic stem cells generated through therapeutic cloning, and highly plastic adult stem cells from the umbilical cord blood or bone marrow are touted as promising candidates.

Stem cells are unlike other cells in the body because they can replenish other cells as they deteriorate. They replicate frequently and can become other types of cells, such as muscle or brain cells. Two types of human stem cells exist: embryonic and adult.

Embryonic Stem Cells

Embryonic stem cells come from human blastocysts, which are newly fertilized eggs. The embryos used in stem cell research generally are conceived through in vitro fertilization and donated for research. They are then cultured in a laboratory.

Umbilical Cord Stem Cells

Scientists have discovered the blood within the umbilical cord is rich in stem cells. Some parents of newborns opt to harvest and store the blood from their baby's umbilical cord for possible future transplants.

Adult Stem Cells

Adult stem cells are located within the brain, blood and blood vessels, bone marrow, skeletal muscle, heart, liver, intestines, ovaries, testes, skin and teeth. Scientists believe within each organ or tissue location, the stem cells reside in a specific place called a "stem cell niche."

Types

As stem cells divide, they can become other types of cells. Hematopoietic stem cells become varying types of blood cells, including red blood cells, T-cells and macrophages. Mesenchymal stem cells turn into cells of other tissues, such as fat, bone and cartilage. Neural stem cells reside in the brain and give rise to neurons and other brain cells. Epithelial stem cells are located in the digestive tract and can eventually aid in digestion. Epidermal stem cells, found in hair follicles and skin layers, become protective skin cells.

Transdifferentiation

Some experiments have shown stem cells to evolve into unexpected organ or tissue cells (i.e., a brain cell that transforms into a blood cell). This phenomenon is called transdifferentiation. Adult stem cells can also "reprogrammed" to become like embryonic stem cells. These cells are known as induced pluripotent stem cells.

Uses

Stem cells can be cultured in a laboratory and transplanted into people with leukemia or bone-marrow cancer. Scientists also can use stem cells to understand the origins of cancer and birth defects and to test new drugs.

source:http://www.thethank.com/health/leukemia/201101/What-Part-of-the-Human-Body-Contains-Stem-Cells-_1977.html

How Do You Get Motivated to Exercise?

Staying motivated to lose weight and exercise is tough -- and the hardest part is usually getting started in the first place.

"I'm just not motivated," my clients say.

We make plans to exercise but, when it comes time to do it, we find a hundred other things we suddenly must do (exercise while my sock drawer is in such chaos? Ridiculous!).

So, why does exercise seem great until we actually have to do it? If a lack of motivation is what's hampering you then maybe we need to figure out just what motivation is. Is it a feeling? An action? Or a little bit of both?

What Is Motivation?

Merriam-Webster's Collegiate Dictionary defines motivation as "that which gives purpose and direction to behavior." By that definition, we're looking for something to drive us to exercise, something to get us moving. So where does that 'something' come from? For some people, like athletes, it may come from the desire to compete and to win. For others, it may come from a desire to be healthy or live longer for their kids. For most, losing weight is often the goal. But is that enough to motivate us? Judging from our obesity problems, that would be a no.

The problem with motivation is that many of us believe it's something that will come to us if we wait long enough...that someday we'll wake up and finally want to exercise. Rather than believe in that fantasy, maybe we'd all be better off by realizing that motivation is something we create, not something we wait for.

Is it Possible to Get Excited About Exercise?

When do you get excited about exercise? For me, it's usually right after I've made the decision to do it at some future time. Just deciding to exercise makes me feel good...almost like I've already done something. The problem happens when it comes time to follow through and my motivation has suddenly disappeared. If that sounds like you, maybe it's time to focus your attention on what's important. Deciding to exercise is important, but it's what you do to follow through that really matters.

Redefining Motivation

I believe motivation comes from different places -- it's not based on how we feel or even something we have to wait around for. It's something we create for ourselves. Use the following elements to create your own motivation, and you'll find that exercising will be easier.

Goals

You already know that the first step in motivating yourself is having something to work for. It doesn't matter whether that's a weight loss goal or a goal to run a marathon -- anything that gives you reason to exercise will work. And don't think you have to set only one goal. You can set as many goals as you like, whenever you like. Set daily goals (I'll walk for 20 minutes today), weekly goals (I'll get a minimum of 3 workouts in), or even hourly goals (I'll get up every 45 minutes and walk around the building). Always having something to work for, big or small, is just one way to keep yourself going.

At the beginning of a new year, my motivation to exercise is at its peak. I’m ready to shape up and tackle my fitness goals for the year. But as the weeks pass and the winter begins to wear on me, my desire to exercise lessens.

When my drive to break a sweat is at an all-time low, I use a simple trick to motivate myself: I remind myself how I feel after a workout. And to further motivate myself, I remind myself how I feel when I skip a workout. Sometimes it’s that second reminder that really lights a fire!

In a perfect world, I would exercise regularly simply because I like it. OK, I really do like to exercise—I mean, the “runner’s high” alone keeps me coming back for more—but there are days (even weeks) that the thought of exerting extra energy to exercise is totally unappealing.

Motivation is personal for everyone. Each of us has a different reason for exercising. For me, it’s maintaining a healthy body, which includes staying at my Feel Great Weight. Training for an event (like my first marathon) also helps me stick to a regular workout schedule. I like to think of myself as an athlete in training!

When it comes down to it, finding what I really enjoy is what keeps me motivated on the fitness front. Over the years I’ve tried many different forms of exercise, from spinning to kettlebells to Bikram yoga to power walking. If I spend my workout hours doing what I enjoy, I’m more likely to stick to my sweat session, no matter what.

I’ve found that Body Pump classes are easy to stick to because I really enjoy them. I wasn’t great about strength-training on my own (I found it really boring), so the camaraderie and support of a class setting helped me stick with my fitness goals. Taking regular classes has totally changed my outlook, and now I strength-train all the time! Actually liking my workouts makes it that much easier to stick to it.