News For Your Body and Soul
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 Smile when you say that! Sure, you break into a winning grin when you're happy. But did you know that smiling can actually make you feel better when you're down? Studies conducted at the University of Michigan have found that people who say words with "smile-producing" vowel sounds (like please) feel better emotionally than those who pronounce more nasal-sounding words (photograph, for example). One possible explanation: Saying words with open vowel sounds helps increase the flow of cool air to the brain, causing it to release chemicals (known as neurotransmitters) that can have a positive effect on your mood. So the next time you need a lift - just say, "Cheese!"
DID YOU KNOW...
. One bad sunburn in your childhood or teenage years doubles your chances of developing skin cancer. To make sure you never feel the burn, smooth on a full-spectrum sunscreen with an SPF of 15 or higher.
. Haven't got time for the pain? The National Headache Foundation has a toll-free hotline to answer questions about headache symptoms and treatments. Call 1-800-843-2256 or, in Illinois, 1-800-523-8858.
. Two tablespoons of regular salad dressing can contain as many calories as a chocolate bar and as much fat as two slices of pepperoni pizza. So compare labels before you douse your next salad.
YOU ARE WHAT YOU EAT
Two of the most important nutrients for teenagers are calcium and iron. The trick is getting the Recommended Daily Allowance (RDA) of each. To get the required amount of calcium (which helps build healthy bones), drink at least two 8-ounce cups of low-fat milk per day, and fill out the rest of your diet with calcium-rich foods like cheese, yogurt, broccoli, lettuce, and dark, leafy vegetables. To meet your RYA for iron (necessary for healthy blood and strong muscles), eat about four ounces of me at or chicken a day, combined with other sources of iron (eggs, beans, dried fruits, and whole-grain foods). Eating a vitamin C-rich food (like an orange) with your meal will also help the body absorb iron. If you have a varied and balanced diet, you don't need to take vitamins. But if you want a little extra "insurance" that you're getting your RDAs, take one multivitamin tablet a day.
BEATING THE PMS BLUES
Aaaah... those once-a-month bouts with bloatedness, moodiness, bizarre food cravings, if and crying jags. Say this much for PMS- when you've got it, you know it! One of the best ways to handle PMS, believe it or not, is to do just the opposite of what you feel like doing. For example, "It's best to avoid foods that you tend to crave premenstrually, such as sweets and high-salt foods," says Marla Ahlgrimm, a pharmacist and president of PMS Access, a national PMS hotline and information source. Instead, eat three small meals a day, plus a midmorning and midafternoon snack high in complex carbohydrates, such as cheese and crackers, a bran muffin, whole-wheat bread with peanut butter, and fruit. Some other anti-PMS strategies: Drink six to eight glasses of water daily (it helps flush excess water from your system and prevents dehydration); avoid caffeine (it can worsen anxiety and irritability); and exercise regularly (at least thirty minutes three times a week).
Source: Seventeen Magazine
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