I have helped women of all ages learn to delegate, so I know you can do it — despite training and biology. But you will need to make changes in your thinking patterns and in your behavior. And since human beings tend to repeat the same old patterns until they become too painful, I hope that you have “hit bottom” and are truly ready to try something new. Here’s how.

Change Your Thinking
Old Thinking — Others will dislike me if I ask for help. So it’s better to play the martyr and just do it myself.
New Thinking — They will probably pitch in and end up liking me better! I will be more cheerful and even-tempered if I’m not taking on the world’s problems myself.

Old Thinking — Those around me can’t do it as well as I can, so I’d rather do it myself.
New Thinking — I will delegate the task to an appropriate person, with instructions. Even if it isn’t done perfectly, at least it will get done. And I’ll avoid becoming overly taxed and grouchy!

Old Thinking — I’ll be jealous if someone else gets the credit.
New Thinking — It’s more important that I be calm and well rested rather than in the spotlight all the time. My personal worth is not based solely on “doing.”

Old Thinking — It’s quicker to just take care of it myself. Instructing someone else will just be time-consuming and aggravating.
New Thinking — It will take time to teach someone else. But after that, they will know how to do it, and I will have time to smell the roses!
Change Your Behavior

Now that you’ve cleared up some errors in your thinking patterns, let’s look at how to delegate:

Determine which task(s) you wish to delegate.
Decide who can best complete the task.

On the home front — Your spouse or a child? Someone you need to hire?
At work — One of your employees? Another department? A contract worker?

Clearly communicate the task to be done to the person you’ve selected. Ask them to summarize your request, to be sure you have communicated clearly.
Thank the person for accepting your request for agreeing to do what you have asked. Give them a deadline for task completion.

Suggest a date and time for a “progress check” prior to the completion date. This will allow you to catch anything that may have fallen through the cracks and provide the opportunity to give feedback about progress-to-date.

When the task is completed, say thanks!
So that’s all there is to it! Changing long-standing patterns is not easy, but the personal rewards you receive will be great. Your family and friends will be happy to see you taking better care of yourself. Most importantly, you will like your new-found ability to stay calm and collected and enjoy that bubble bath or mid-afternoon nap!

As of now, a generic drug whose absorption rate is no more than 20 percent less or 25 percent more than that of the RLD is considered bioequivalent. Therefore, if the standard absorption rate of brand-name drug X is 100, generic drug Z is considered bioequivalent if tests show it is absorbed at between 80 and 125. These are the maximum limits – actual differences are much smaller.

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When taking a small dose of a medication, this can make quite a difference. If this is true, shouldn’t consumers be notified of this discrepancy? – S.D., Jacksonville, Fla.

A. I applaud your interest in medications. However, the brand-name vs. generic drug situation is much more complicated than your 20 percent figure would suggest.

As you know, the FDA is responsible to ensure the safety and effectiveness of all prescription and over-the-counter drugs in the United States. Manufacturers of these drugs submit reams of safety and efficacy data to the FDA for approval.

The FDA also identifies brand-name drugs against which all subsequent generic versions must be measured. Those drugs are known as reference listed drugs. A manufacturer seeking approval to market a generic drug must submit data to show the drug is therapeutically equivalent to its designated RLD. The FDA believes that drugs deemed therapeutically equivalent can be considered to have the same medical effect and assurance of safety.

For most of individuals, buying prescriptions online without prescription presents advantages not available from local drugstore, including: the better convenience, wide choice of products, etc.

They can be unsightly and painful, but they’re usually not dangerous.
Varicose veins can appear anywhere, but they show up mostly on the legs, sometimes surrounded by patches of thin, red capillaries or green veins – known as “spiders.”

This condition tends to run in families. Women, especially those of German or Irish descent, are twice as likely as men to develop them. Anything that puts added pressure on the legs, such as standing for long periods, pregnancy, and obesity, can cause varicose veins.

Varicose veins can be removed surgically or treated with medications.

You bet. If you’ve ever been under a lot of stress and decided to let off steam by taking a quick walk around the block, you know what physical activity can do for your state of mind. It makes you feel better, pure and simple. And while it’s not totally understood yet why this happens, study after study shows that exercisers routinely experience a mood lift from even low-intensity workouts. You don’t need a strenuous exercise session to reap the reward of “feeling better” – a walk will do the trick as much as a kick boxing class.

Of course, if you opt to walk, why not make it as rejuvenating as possible? In her book Self-Nurture, Alice Domar, Ph.D., recommends either a slow, mindful walk for relaxation or centering or a brisk, mindful walk for energizing. She suggests that you focus on your physical state – your heartbeat, your breathing, your muscle contractions – and avoid anxious or distracting thoughts in order to trigger a relaxation response.

It may help, she says, to count or mark repetitive rhythms such as “left, right” or “one, two” for walking and running; or the lap number during each stroke as you swim (one, one, one; two, two, two).

The U.S. Surgeon General’s Report on Physical Activity and Health lists many reasons to exercise, including several aimed at mental health:

build optimism, psychological hardiness, and positivity
enhance creativity and problem solving
uplift emotional spirits
enhance the ability to relax in stressful situations
improve self-image and enhance self esteem
Research has consistently shown that exercise stabilizes emotions and increases self-confidence while lowering anxiety, feelings of helplessness, depression, and hostility. In fact, studies have noted that the most effective antidepressant is a combination of exercise and psychotherapy.

Furthermore, exercise has been proven to reduce many of the physical symptoms of stress, in certain cases, more effectively than medication. For instance, exercise may reduce muscle tension better than tranquilizers. In addition, if you exercise regularly, you are likely to have a lower resting heart rate and lower blood pressure, and you should better handle the negative effects of stress on your body relative to these two responses.

Exercise can boost intellect, as well. Research has discovered a significant connection between exercise and enhanced intellectual function, memory, and imagination.

Finally, you will feel better after exercise simply because of the fact that you’ve “done something good” for yourself; there’s a natural sense of accomplishment and feeling of control over an important aspect of your life.

So use exercise to ward against “blue moods” and boost your brain as well as your body. After each workout, expect to feel more relaxed and anticipate a greater sense of well-being.

A.Activity level in a patient with a herniated disc is somewhat dependent on response to the treatment. Clearly, non-operative measures are the first step. If the non-operative measures fail, then surgery may be called for. In either case, if the treatment is successful, then my goal is to help the patient return to an active lifestyle. Many professional athletes, including Joe Montana and Jose Canseco, have had lumbar spine surgery and been able to return to their respective sports. I think it is quite reasonable that as your symptoms subside you will get back into running.

Clearly, some strenuous physical activities place the patient at increased risk of a recurrence of their symptoms. Patients should receive instructions on such measures as proper lifting techniques that can help prevent further problems with the spine.

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A.The discs in the lumbar spine (lower back) are composed of an outer ring known as the annulus, along with an inner jelly-like material known as the nucleus. A herniated disc means the jelly-like nuclear material is protruding through a defect in the annulus. If large enough, the herniated disc can place pressure on the spinal cord or the nerve roots that exit from the spine. With a herniated disc at L4-5, the L4 disc protrudes and causes pressure on the L5 nerve roots.

A.Most disc herniations occur between ages 30 and 50. Many result in back pain, along with pain radiating down the leg, typically along the distribution of the nerve roots being compressed. Recent studies show us that the cause of the pain radiating down the leg is from both pressure and inflammation. In your case, with a herniated disc at L4-5, it is not uncommon to see some numbness in the lower leg and occasionally some weakness.

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At least three basic research projects — including the very large one underway at the North American Arthritis Research Consortium — are presently seeking genetic information from siblings who have the same arthritic disorders.

Participation generally requires each individual to provide a small sample of blood for researchers to study in their labs. In some research, participants also complete interviews or surveys.

It’s likely the next round of advances in diagnosis and treatment of arthritic conditions will come from basic research studies, but no treatment is provided to volunteers in the projects described.

Bond funds
Bond funds are popular with insomniac retirees, who rest better at night knowing their money is protected from market fluctuations.

When you buy into one, you morph into a sort of small-time banker, lending your money to the government or a corporation for a fixed period of time. These funds invest in myriad bonds that mature, or come due, at different times, averaging short or long terms overall, depending on the fund’s investment strategy. Some invest in tax-free bonds, making them a good choice for people whose mutual fund money is held outside their retirement accounts. Best of all, bond funds can generate dividend income.

Money markets
Many people don’t even realize that a money market is a kind of mutual fund, rather than simply a sexier version of a savings account. Money markets are ideal for money you can’t afford to lose and need to keep close at hand — like your emergency fund. They earn more than a bank savings account, and you can write checks (usually only big checks, but checks nonetheless) on them as needed.

Granted, they’re not insured by the federal government, as bank accounts are, but none of them has lost a customer’s nest egg yet. And, unlike savings accounts, some money-market funds pay tax-free interest.

Hybrid funds
Hybrid funds hold a mix of stocks and bonds. Although names can sometimes be misleading, most call themselves “balanced” or “asset allocation” funds. The idea is to mitigate the volatility of pure stock funds with more-stable bonds to preserve your investment during an economic downturn. One caveat is that some asset allocation fund managers have skittish investing styles, adjusting the mix so often that they miss out on the benefits of staying in solid investments for a reasonable term..

Fees: loads & no-loads
All mutual funds deduct expenses from your gains, whether they call themselves “load” or “no-load.” The difference is that no-load funds don’t charge you to buy shares in the fund. These sorts of distinctions can make a big impact on your net gains; such sales loads, which generally take the form of commissions paid to financial planners and brokers who sell mutual funds, can range from 4% to 8.5% of your investment.

An unscrupulous investment counselor might even tell you that a certain fund is a no-load fund without mentioning that you incur a charge if you sell your shares within a certain number of years. And if you follow the rules to avoid the deferred load, such a fund might charge inflated ongoing expenses — part of which go to the salesperson — to make up for the fact that you didn’t pay a sales commission.

The only way to be sure is to consult the fund’s prospectus, which must disclose all charges and fees. What you’re looking for is information on the operating expenses all funds charge to cover the costs of salaries, advertising, and other arcana. The lower the so-called expense ratio, the higher your returns. There’s no evidence to prove that more-expensive funds do better than their penurious counterparts, so skip ‘em.

Performance
When selecting a fund, newbie investors tend to look at past performance. That’s one of the worst indicators of future potential. A fund that took big risks and resulted in high returns might be all played out, and a conservative fund with a moderate record might be on the verge of greatness. A better measure is something called risk-adjusted performance, a method of evaluating mutual funds that’s used by many business magazines and investment newsletters. Along with such statistics, evaluate your own investment goals — including how long you can tolerate being separated from your money and your desire for a balanced portfolio — before you hand over your stash.

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If you have over $500 to invest, throwing your hoard into the same pot of gold as other people with similar investment goals is just plain common-sense financial planning. If you choose well, you’ve got highly trained (not to mention highly compensated) fund managers scanning the business horizon looking for investment vehicles ready for growth, while you sit back and reap the benefits. No rocket science there.

It’s choosing the right mutual fund that can get dicey. For one thing, not all are invested in stocks — a common misconception. And some charge expense fees so high they can negate your gains, while others charge very little — and others claim to charge no “loads” while slyly deducting hidden costs from your profits.

Some help you save on taxes, and others (which allow the government to take a chunk of capital gains) make it look like you’re investing Uncle Sam’s money rather than your own.

So here’s what you need to know to make your own choices. Pick one:

Stock funds

Bond funds

Money markets

Hybrid funds

Fees

Performance

Stock funds
Like unruly children, stock funds are the ones that get all the attention. So it may come as a surprise that they comprise only about one-third of all mutual funds. And what a third it is — there are sector funds that invest a large chunk of assets in companies from one industry; index funds managed by computers, which mimic an index like the S&P 500; international funds that invest only in companies outside the U.S.; and global funds that invest anywhere from Boston to Bangladesh.

Even more confusing, their names don’t always indicate what flavor they are — a so-called “stock fund” may hold a variety of bonds as well.

Regardless of type, stock funds are best for investors who can stomach the ups and downs of the stock market over the long term. Even if you’re comfortable with the risk associated with stock — also called equity — funds, you may want to minimize investment in some categories to offset their hazards. One example is international funds, for the simple reason that it’s harder for a fund manager to monitor companies in lands far, far away than to keep an eye on American firms.

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