Most of us have a busy work schedules and a dozen other commitments to look into. But, to do justice to all these various aspects of your life, you MUST pay attention to your diet and health. How you eat your food is as important as what you eat. So, the next time you sit down to eat, enjoy your meal by keeping these pointers in mind.
i. Eat slowly; chew your food well
If you take the time to chew your food well, you will find you end up eating less. Ideally, you should have smaller, frequent meals as opposed to larger, infrequent ones.ii. Eat more
If you want to lose weight, starving yourself does not help -- you need to eat well.
When your body doesn't receive the required nutrients, your metabolism slows down. Metabolism is the rate at which you burn calories while resting. So, if you don't eat enough, fewer calories will be burnt and there will be less fat loss. You should eat small meals at regular intervals to keep your energy levels high. Eat till you are satiated (at the same time, don't forget what we suggested in Tip No 1).
iii. Eat less red meat
· Red meats are high in saturated fat and should be avoided by people with high cholesterol.
· Fish is better than chicken because it has antioxidants. (Antioxidants help prevent cancer, heart disease and stroke.)
· These meats can be baked, grilled or roasted. Frying will add unnecessary fat
iv. Prevent constipation
Add fiber to your diet.
· Have guavas with the seeds.
· Have honey in a glass of milk twice a day.
· Have one tablespoon of corn syrup in a glass of water. Corn syrup is actually corn starch, which is primarily glucose. It is used in making candies, jams and jellies.
v. Have onion and garlic
Onion decreases blood pressure and garlic decreases cholesterol.
vi. Use less salt in your cooking Use minimum amount of salt for cooking if you have high blood pressure. Salt also causes water retention. This means your body will retain water if it is not receiving enough.
vii. Have calcium-rich foods
· Use skimmed or double-toned milk and milk products as these contain less fat.
· In the non-packaged variety, cow's milk is just as good as skimmed milk; it is definitely better than buffaloes' milk as the latter contains large amounts of fat. You should have between one and two glasses of milk a day.
Other sources of calcium and protein can be taken instead of milk, if one is allergic to it.
· Mustard greens (sarson ka saag), etc.
· Proteins can be found in meats, sprouts, soya, dals, etc.
viii. Switch from maida to whole grains
· Prunes, etc, are all good sources of fibre.
· A good indicator: four slices of brown bread contains five grams of fibre; so does one large banana or orange.
ix. Have foods that contain iron
· Dried fruits, especially prunes, sunflower seeds, etc.
x. Relish the flavours
Enjoy the flavour of the food with your emotions instead of just your tongue.
Healthy Happy Heart
To keep your heart health and happy follow few tips:
· Opt for walking
· Jogging,
· Cycling,
· Rowing,
· Swimming,
· Aerobics,
· Cross-training
· Even go dancing. Here are some facts you must know about cardiovascular training.
Note: It is advisable to consult your doctor before carrying out any cardiovascular activity.
Your basic aim must be to increase your heart rate to a certain level for a certain amount of time. To figure out the heart rate that you should achieve (for a moderate exerciser), just subtract your age from 220 and divide the number you get by 70-75 percent.
For example, if you are 25 years old, 220-25 = 195. And 70-75 percent of 195 are 136-146.
This will give you the range/ level at which you should exercise. If you are not a mathematics person, simply ensure you can carry on a conversation while doing that particular exercise. If you start puffing or gasping for air, you know you are doing it wrong. At the same time, do not walk or work out at such a slow pace that all you are doing is talking!
~ Try to sustain your stipulated heart rate for 30 minutes, three times a week initially. Then, gradually increase it to 40 minutes. Walk or jog for a half hour at least to increase your heart rate around three to four times a week.
~ In the long run, this will increase your stamina/ energy levels and BMR (Basal Metabolic Rate). At the same time, it will decrease your blood pressure and cholesterol levels.
BMR is the rate at which you expend energy at rest. This means you are burning calories even while watching television. The best part is you will burn fat as well, hence losing weight.
~ Cardiovascular exercise or endurance training will increase your stroke volume (the amount of blood pumped by the heart in one beat). This will, in turn, reduce your resting heart rate (heart rate when you are not exercising). The normal resting heart rate for adults is between 60-80 beats per minute. If it goes below 60, it is even better. The lower your resting heart rate, the better.
How to check your resting heart rate: Keep your palm facing upwards. Place three fingers (not the thumb) on your wrist, on the side towards your thumb. Slightly press down to feel for a pulse. Count your pulse for 15 seconds and multiply that number by four. Quick tip: It is better to sustain a moderate heart rate for a longer duration of time than to increase the intensity/ level of exercise for a shorter while.
Keep Your Heart Happy
· Your heart is a muscle. If you want it to be strong, you need to exercise it.
· Eat a variety of healthy foods and avoid foods high in unhealthy fats.
· Don't smoke. It can damage the heart and blood vessels.
Limit dietary cholesterol Your daily limit for dietary cholesterol is 200 milligrams. To accomplish this goal, limit or avoid concentrated sources such as organ meats, egg yolks and whole milk products. Here is a list of foods you should eat and those you should avoid.
CHOOSE
LIMIT
Lean cuts of red meat Chicken and turkey - roasted or baked (with skin removed)
Fatty cuts of red meat Fried chicken
Eggs without yolk (only egg-white)
Egg yolk
Fish - baked or broiled
Shrimp and other shellfish
Skim milk, ice milk, low-fat/nonfat yogurt, and cheeses labeled "low fat," "light," or "part skim"
Whole milk, cream, ice cream, cream cheese, and other cheeses made from whole milk or cream
Whole grains cereals, millets, beans, pasta, breads, potatoes, hot and cold cereals, oil free khakhras, theplas, baked puris, taco shells, and plain tortillas
French fries, and cream sauces. Cereals and their products used with high amount of oil, ghee or butter.
Fruits and vegetables - fresh, frozen, canned
Avocado and coconut (they're high in fat)
Vegetable oils (olive, corn, canola, peanut)
Butter, shortening, mayonnaise, lard, hydrogenated fat, ghee
To be consumed ocasionally only:Rasgollas; mishti dahi, kheer, and other milk sweets made from skim milk, sheera and halwa made with minimal fat; ice lollies; fig barfi, etc.; sponge cake; granola bar.
Most of the other sweets like gulab jamun, rabdi, shrikhand, basundi, ras-malai, etc.; Doughnuts, Rich cakes with icing, and cookies, and pies
So run, jog, swim, cycle or dance -- just get your heart going and feel great!
HAIR FALL
Hair problems are universal. Hair loss, hair thinning and balding is quite common these days owing to stress, pollution, malnutrition and genetic reasons. Whatever the reason may be, hair loss generally lowers one’s self-esteem and confidence. So, it is better to take healthy hair diet and stop hair loss. Nourishment from inside is a must for better hair growth. Unbalanced diet can lead to brittleness, dryness, dandruff and ultimately hair loss. External treatments to hair are not that much effective, though they might add gloss and shine to the hair.
Diet for Healthy Hair
Protein is necessary for healthy hair, because strong and healthy hair is made up of keratin, a protein.
· Sufficient lean meat
· Fish
· Egg is necessary to maintain your hair health.
· Non-vegetarians should take Paneer,
· Yoghurt
· Peas
· Dal,
· Nuts
· Beans.
· Whole grain cereals are more helpful.
Of all the vitamins, B-complex vitamins are extremely important for hair. They play a major role in restoring the health of hair. So, besides taking a regular diet, one should take B complex capsules as a supplement after breakfast. Essential minerals for healthy hair are:
· Iron,
· Zinc,
· Sulphur
· Magnesium
· Potassium
· Phosphorous
· Iodine.
Iron prevents dullness and brittleness of hair, whereas iodine and Sulphur play a protective role by helping functioning and utilization of B vitamins. Iodine is necessary for proper functioning of thyroid gland which is directly related to growth. Adequate quantities of vegetables and fresh fruits supplement for the bodily requirement of minerals, vitamins and enzymes. Remember overcooked, fried foods, aerated drinks and confectionary items do not add nutrition to your diet.
Also avoid coffee, alcoholic drinks and cigarettes, because they deplete the vitamins. Eating moderately cooked whole grain cereals like wheat, ragi, atta, and 5-10 soaked almond daily supplements major mineral requirements. Add salads to your diet. Vegetables like carrot, cucumber, tomatoes, cabbage supply your health with sufficient C and B complex vitamins. Yoghurts work as a wonder for your hair diet.
Nutritional deficiencies can do collateral damage. Nutrition deficiencies can make the dull, dry and stingy. Some crash diets for healthy hair might do harm than benefit. So plan and adapt yourselves with balanced diet slowly. Because you body also need time to adapt to your food habits.Sometimes the resolution to shed fat and loose calories might land you at a hair loss condition. Not just balancing the diet, balancing your overall lifestyle is a must for a better future and better hair health.
Though, it is always better to take a wholesome diet. You might take special diet or dietary supplement as per the particular deficiency in your body. There are at least two important ways of how nutrition worsens your hair loss: deficiency and excess. Some nutrition components in your diet, like certain vitamins, hurt your healthy hair growth when you have deficiency of them. For example, in many cases hair loss is directly connected with deficiency of iron. Deficiency of iron leads to reduced RBC formation and anemia. Anemia can bring hair loss. Deficiency of vitamin B12 and biotin, generally resulting from a strictly vegetarian diet can also result in hair loss. Deficiency of vitamin B2 (riboflavin) also causes considerable hair damage. Sometimes excess diet also creates hair problems. But it is rare. Excess of vitamin A related hair problems are quite common. Crash diets to for fast weight loss often disturb your metabolism and starts hair loss. More than 1000 calories of diet is necessary for an adult to maintain healthy hair. The bottom line is all the bodily activities get fuel from diet. Common hormonal imbalances, nutrition deficiencies and less blood condition can be addressed through proper diet. Hence to maintain self-esteem and increase confidence on your hair, you should first take care of balanced, wholesome and staple diets. External treatment for hair growth is secondary.
Proper Hair Growth Conditions
Optimum hair growth is achieved if the scalp is uncontaminated with chemical residues and bacteria. Clean and stable environment, stress free mind, proper diet and health supplements, healthy tissue and blood vessels ensure best hair growth and extended hair growth cycles.
For fast hair growth one can take care of clean and healthy practices for hair and take proper nutrition. Given below are some hair care tips for fast hair growth:
· Take balanced hair formula everyday.
· Eat proteinaceous diet.
· Don’t dry hair with hot air.
· Do not brush wet hair.
· Use professional shampoo and conditioner
· Don’t try much chemical cosmetics
· Use UV protector on your hair
· Never use hard water
· Apply conditioners only weekly or bi-weekly
· Don’t comb dry hair
· Don’t rub hair with towel, try squeezing instead
· If experiencing much tangles and knots, trim the hair
· Drink water much
· Massage your scalp to promote oil secretion and increase blood circulation
· Wear your hair in protective hairstyles to protect the ends from breakage
· Expect Realistic Results from Hair Growth
Hair growth is a slow process and ‘fast hair growth’ will never reflect within a week. Normally, hair grows 0.5 inch per month, it’s like watching a plant grow.As long as you keep your hair clean there is no effect of wet weather on you. Wet and humid conditions promote hair growth. Washing your hair daily in cold water is very good but not necessary with soap/shampoo every time. Natural hair is unique and versatile. You can stylize any way you like. But never make it a regular practice to experiment on hair styles.Try to rejuvenate hair from inside. Keep your digesting system and liver healthy take nutritious diet. Refrain from narcotics and stress. This will certainly help you grow long hairs fast.
Some Grandma Tips:
· Yemeni med: Soak fenugreek (Hilba) in deep pot of water throughout the night. Massage the liquid into the scalp and wrap with a cloth for 3 hours. Repeat everyday for 1 month.
· Massage the scalp with uncooked egg yolk, leave for 1 hour and wash.
· Smear Red Henna on the scalp and wait for 1 hour, then wash, Repeat for 10-14 days. Be ware- your hair will turn red from the henna!
· Smear castor oil on the scalp and the hair roots but not on the hair, wrap the hair with a newspaper, tie with a cloth and leave overnight, wash in the morning. Repeat every 7-10 days (results will come after 6-7 treatments).
· Boil 1 cup of water, add 1 teaspoon of mustard seeds, cook for 5 minutes, cool and drink.
· Blanch scented geranium leaves in boiling water, strain, cool and use to wash the hair.
· Rub olive oil into the scalp to reduce hair loss.
· Boil rosemary leaves in water, strain and save the liquid in a glass bottle. Use to wash the hair every day. You can also put the rosemary water in a sprayer and spray the hair every morning.
· Take a lemon slit it into four parts and rub it into your scalp at night then have bath in the morning.
· Take a white onion grind it and squeeze juice out of it and applymassage your hair at bed time and tie cover with cloth overnitebath in the morning for at least a week alternatively.
Eye Care
Are you suffering from computer vision syndrome?
Try Eye Muscle Exercise!
If you watch TV for a long period of time, or use a computer and stare at a computer monitor most of the day, this will cause the eyes to stare a fixed place and therefore causing the eye to 'lock in' the same position for extended periods of time.This prolonged use of the eye in fixed position also affects the circulation of blood in the eye and causes fatigue. To avoid bad blood circulation in and around the eye, eye muscle exercise is recommended!
Simple and Easy Eye Muscle Exercises
NOTE One complete exercise set consists of steps 1 through 8. It is recommended to do 5 to 6 sets per day in the morning, afternoon in the evening. Follow the instructions below:
Please exercise 3 times a day. The time period is 3 minutes per set. It is OK to do it longer to do it longer time.
1. Close your eyes tightly.
2. Then open your eyes very quickly.
3. Eyes moving up and then down, then to the left and then to the right.
4. Move eyes clockwise
5. Move eyes counterclockwise.
Precautions
You might feel nauseous or dizzy if you start exercise suddenly, please start gradually.The eyes are closely aligned with the brain. If you never thought about the health of your eyes, and have failing eyesight, your eye muscles will be weak. In this case, take a certain time to stretch eye muscle slowly and start eye muscle exercise little by little. If you feel uncomfortable or feel stress in your eyes, stop exercising at once. Rest; try exercise again gradually after a few hours or even a few days. In you have developed any prolong problems, please consultant to a specialist at once!
Quick Tips:
Look away
While working for long hours, look at distant objects either in your office or outside. Looking at a distant object and then returning to your task helps your eyes focus better. Try taking such visual breaks for about five to 10 minutes every hour.
Palming
Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. Count the seconds in your mind. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. While palming, you can either rest your elbows on your desk or keep away from the desk and cup your eyes. Both ways are fine.
Splash water on your face
During breaks, splash water on your face while closing your eyes. This has an overall relaxing effect and helps you feel refreshed. Take a walk
After you're done with lunch, take a stroll outside your office for a few minutes. This will give your eyes a much-needed break and get them some fresh air
Use tea bags
Keep two used tea bags in the refrigerator before you leave for work. Once you are home, place the tea bags on your eyes for a few minutes as you relax. This not only soothes tired eyes, but also reduces puffiness. Drink water
Drink plenty of water. It helps reduce puffiness. When a person is dehydrated, especially in an air-conditioned office, the body starts storing water as a defense mechanism. This adds to puffiness around the eyes. Eat healthy
Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits, green leafy veggies, tomatoes, spinach, poultry and dairy products. Pack a box of chopped carrots, cucumber and fresh fruits and munch in-between meals at the office.
Know your contact lenses
Ideally, a person who uses lenses should wear it for not more than 10-12 hours a day and occasionally for 14 hours a day.
Never wear your contact lenses while swimming. The pool water houses various micro-organisms as there are several people using it. This may lead to fungal infections in the eyes. In addition, the chlorine in the water can damage your contact lenses.
Eye do’s and don'ts
Visit your doctor
Before buying an eye-care product such as eye drops, always check the expiry date and don't forget to check the prescription. It is always advisable to visit your ophthalmologist prior to visiting your optician. Remember, your ophthalmologist is trained to detect several other eye related diseases, apart from the reading of your eye power.
Wear antiglare glasses while driving or at work
Antiglare glasses are mainly used for focused light -- such as full beam car headlights -- and serve well for night driving. These can also be used while working on the computer. Using a pair of antiglare glasses while working on a computer can reduce the strain on the eyes to a certain extent. If you wear contact lenses, wear a pair of zero powered antiglare glasses for the same purpose.
Reduce your smoking and alcohol intakeSmoking and alcohol consumption (either alone or combined) causes irreversible optic nerve damage. As both nicotine and alcohol are nerve toxins, they affect the nerves in the long run. Over a period of time, this can lead to poor or weak eyesight.
Never rub your eyesIf dirt enters your eyes, do not rub as this may cause the dirt to stick inside. "Blink several times to start your tears flowing; this will help flush out the dirt. If you rub your eyes, the dirt particle will keep disturbing your vision and irritate your eyes. In such cases, seek your ophthalmologist's help immediately.
Being healthy is a personal choice and one has to work hard at it. A balanced diet, regular sleep habits, a balance between work and rest, ad exercises -- all play a vital role in restoring our health and helping us maintain our eyesight.
Deadly migraine
Migraine is a throbbing headache, usually on one side of the head, caused by the narrowing and dilating of blood vessels on one side of the brain. An attack may last upto two days.
There are two main types of migraine:
Common: A slowly developing severe headache, lasting from a few hours to two days, made worse by the smallest movement or noise, accompanied by nausea and sometimes vomiting.
Classical: Headache preceded by an aura which generally takes the form of a visual disturbance.
This may consist of:
A temporary loss of vision, focusing problems, blind spots and flashing lights.
Possible speech problems.
Occasional weakness or temporary paralysis of the limbs or extremities.
Nausea and vomiting.
Sensitivity to light.
Symptoms
· Aura
· Nausea
· Low tolerance for light, odours and noises. (It is very typical of migraineurs that they will need to go and lie down in a dark, quiet room.)
· Circulatory problems (Sometimes this can result in strange symptoms, such as changes in skin color, change in heart rate, or feeling like you have a fever when you don't).
· A migraine may also cause nasal congestion and watery eyes, leading some doctors to think you may have a sinus headache, or sinusitis, in which your sinuses become red and inflamed. Sinusitis, however, lasts for more than just a couple days, and may last weeks or months.
· You may also have a fever, pain when your forehead or area under your eyes is touched, and perhaps even swelling around the eyes. If your headache is recurrent and goes away in a few hours or a day or two, you likely don't have sinusitis. As always, if you have new symptoms, talk to your doctor.
· Gastrointestinal Woes (This includes diarrhea, constipation, or cramps. Your stomach may even become paralyzed (gastroparesis), making oral painkillers ineffective.
· Behavioral Changes (You may be irritable not just because of your pain, but because of the way migraine effects your brain (but don't use that as an excuse to yell at your spouse!). Other changes may include: becoming more passive, lower mental ability, restlessness, confusion. You may also have extra energy and euphoria, or even increased creativity. At the worst, migraine sufferers feel like they're losing control, going crazy, and may even feel suicidal.
Eating habits
1. Avoid going without food for long periods of time. Also, make sure you eat something after prolonged exercise. Else, this may cause low blood sugar, which can indirectly cause migraine.
2. Make sure you eat three well-balanced meals a day.
3. Never neglect your breakfast.
4. The below foods are known to cause migraine in some people. Try and avoid them:
Cheese
Vinegar
Nuts
Citrus fruits and juices
Beans
Bananas
Plums
Raisins
Avocados
Fresh bread
Processed meats like sausage, bacon and salami
Chocolates
5. Some drinks are known to cause migraine that you could avoid are:
Red wine
Champagne
Drinks containing caffeine, like tea, hot chocolate and cola drink
6. Avoid foods that contain chemicals like:
Monosodium Glutamate, which is present in Chinese food as well as many processed foods.
Nitrates and nitrites present in many cured and processed meats.
Tyramine present in red wine and cheese.
Aspartame, tartrazine and other food additives.
7. Take magnesium and riboflavin vitamin supplements regularly.
8. An extra dosage of vitamins B5, C and E as well as evening primrose oil could prove beneficial.
9. Add fresh root ginger to your food.
10. Frequent headaches could indicate you are low in important vitamins and minerals. Low levels of niacin and vitamin B6, for instance, can cause headaches.
Protein rich foods, like chicken, fish, beans and peas, milk, cheese, nuts and peanut butter are good dietary sources of both niacin and vitamin B6.
11. Minerals like calcium and magnesium work together to help prevent headaches, especially those related to the menstrual cycle.
Good sources of calcium are dairy products, tofu, dark green leafy vegetables -- like kale or broccoli -- beans and peas.
Magnesium can be found in dark green leafy vegetables, nuts, bananas, wheatgerm, seafood, beans and nuts.
12. Fresh garlic bulbs eaten in a salad helps clear headaches.
13. Parsley and peppermint, spearmint, lemon or chamomile tea help soothe headache symptoms.
Traditional Home Remedies
· Heat 3 tablespoons of mustard oil. Soak a handkerchief or soft cotton face towel in this oil and apply to the forehead as required.
· Steep a handful of coriander seeds in boiling water for several minutes. Inhale the steam under a towel to relieve sinus-related headaches.
· A ginger or mustard footbath may ease the pain and warm the body.
Tie a handful of mustard seeds or a ginger piece in muslin cloth. Soak this in a bucket of boiling water. Wait for the water to cool a little. Soak your feet in this water.
Why Does A Migrane Headache Hurt?What hurts when you have a Migraine? The bones of the skull and tissues of the brain itself never hurt, because they lack pain-sensitive nerve fibers. Several areas of the head can hurt, including a network of nerves which extends over the scalp and certain nerves in the face, mouth, and throat. Also sensitive to pain, because they contain delicate nerve fibers, are the muscles of the head and blood vessels found along the surface and at the base of the brain.
The ends of these pain-sensitive nerves, called nociceptors, can be stimulated by stress, muscular tension, dilated blood vessels, and other triggers of headache. Once stimulated, a nociceptor sends a message up the length of the nerve fiber to the nerve cells in the brain, signaling that a part of the body hurts. The message is determined by the location of the nociceptor. A person who suddenly realizes "My toe hurts," is responding to nociceptors in the foot that have been stimulated by the stubbing of a toe.
A number of chemicals help transmit pain-related information to the brain. Some of these chemicals are natural painkilling proteins called endorphins, Greek for "the morphine within." One theory suggests that people who suffer from severe headache and other types of chronic pain have lower levels of endorphins than people who are generally pain free.
Migraine Relief - Is there really a “Cure” for Migranes?
The drug industry would lead you to believe that
migranes are cured, when their medication masks your symptoms. Taking medication for the temporary relief of migrane headaches is misguided because drugs are not a permanent solution. Long-term use of drugs can lead to serious side effects and while they may treat the temporary pain, they do not even address the more important underlying cause of the pain. What is crucial to understand is that a migranes are your body's way of telling you something is wrong. The migrane headache itself is not the problem—it is simply the symptom of a problem. So if you want to cure your headaches, what you really want to do is to fix the problem that is causing your
headaches. Before you can fix this underlying problem, you must first identify what is causing your headaches.
Is there any treatment?When headaches occur three or more times a month, preventive treatment is usually recommended. Drug therapy, biofeedback training, stress reduction, and elimination of certain foods from the diet are the most common methods of preventing and controlling migraine and other vascular headaches. Regular exercise, such as swimming or vigorous walking, can also reduce the frequency and severity of migraine headaches. Drug therapy for migraine is often combined with biofeedback and relaxation training. One of the most commonly used drugs for the relief of migraine symptoms is sumatriptan. Drugs used to prevent migraine also include methysergide maleate, which counteracts blood vessel constriction; propranolol hydrochloride, which also reduces the frequency and severity of migraine headaches; ergotamine tartrate, a vasoconstrictor that helps counteract the painful dilation stage of the headache; amitriptyline, an antidepressant; valproic acid, an anticonvulsant; and verapamil, a calcium channel blocker.
Tummy Fat
It's been defined as one of the most problematic areas on a person's body...the stomach - and it seems everyone is obsessed with flattening it.
Unfortunately many people think they can eat whatever they want and get a flat stomach by performing 250 crunches per day to burn off the extra fat and calories. That's probably the biggest myth around.
Before you begin burning tummy fat and toning your abs, you need to understand a bit more about how your body works and discover why you are battling the bulge.
A lot of people believe that it stems from improper eating or lack of exercise. While this may be the most common case, there can also be other reasons:
Genetics
There are two common body types: apple and pear.
If you gain and store fat in lower parts of your body then you would be considered pear-shaped.
If you’re the kind of person that stores more fat in your stomach and middle section than anywhere else then you would be considered apple-shaped.
Think about your relatives…especially those that are overweight.
If a lot of them are heavier around the middle area then it’s quite possible that you have the genes that make you genetically apple-shaped when you put on excess weight.
Meaning your body is more likely to store its fat in your stomach than anywhere else.
Stress
This is a big one. And of course, stress doesn’t just make your stomach bigger; it can make everything bigger if you’re not careful. When you are under stress, your body releases the hormone Cortisol. In turn, this hormone causes your liver to make excess sugar that your body doesn’t really need. As a result, you begin to feel hungrier and begin to eat more. And guess what…a lot of those calories go straight to your stomach!
Improper Digestion
This can also be caused by stress. Improper digestion due to stress may cause several kinds of gastrointestinal problems leaving you gassy and bloated. Many people who complain about persistent belly fat often times have gas which causes the bloating effect.
Slow Metabolism
As we get older, our metabolism tends to slow down. That means you don’t burn calories as fast or as easily as you did when you were younger. A slower metabolism can also result in extra storage of fat…particularly around the middle.
Poor Posture
Bet you never thought about this one! If you have poor posture, it can give you that "pot belly" appearance. Stand in the mirror hunched over and look at your abdominals. Now stand erect. Look at the difference in how your belly protrudes when you are hunched. There is probably some unwanted fat there too, but your posture can make a huge difference in how your stomach looks.
Eating Late at Night
If you want to control your stomach fat, you should never eat within three hours of your bedtime. You want your food to have a chance to fully digest before you retire for the evening. Going to bed with a full stomach puts you at greater risk for fat storage around the middle area. If you are going to munch late at night, eat something healthy like a banana or a small handful of almonds.
Exercise
To train and strengthen the abdominal muscles so that they may help to stabilize the back and pelvis, different exercises consisting of different movements must be done to target each muscle.
Pelvic tilt
This exercise is a subtle movement that will teach you the correct position your back should be in when doing abdominal exercises. Begin by lying on your back on a mat with your knees bent. Tighten your stomach and flatten your back into the floor. Your feet should remain flat on the floor while you hold this position for six seconds. Slowly release and roll back to the original position.
1 set of 10
Crunch
Lie on your back on a mat with knees bent, feet hip width apart and flat on the floor. Rest your hands behind your head. Tighten your stomach and lift your shoulder blades off the floor. Exhale as you lift up and hold for a count of two. Slowly lower down to the floor while inhaling. Do not pull your head up with your hands; leave your fingers resting lightly on your head.
1 set of 20
Reverse curl/crunch
Lie on your back on a mat with fingertips behind your head. Raise legs in the air with hips and knees both bent to 90 deg. (shins should be parallel to the floor). Simultaneously pull hips off the floor while contracting abdominals in a slow motion. Hold for two seconds and release.
20 reps
Oblique twist
Lie on your back on a mat with both knees bent at a 90 deg. angle (shins should be parallel to the floor). Fingertips behind the head and elbows pointed out. Extend right leg out while pulling left leg in toward your chest. Simultaneously raise your shoulders and twist your trunk so your right shoulder approaches your left knee. Hold for one second then repeat with opposite side.
Alternate for twenty reps (2 twists equals’ one rep)
When doing these exercises is conscientious about your form and technique. If you experience back pain, these exercises may not be ideal for you and you should discontinue the exercises. Be conscious of your posture, whether sitting or standing; use your abs to keep your back straight.
Diabetes
Diabetes mellitus is a chronic metabolic disorder in which the body fails to convert sugars, starches and other foods into energy. Many of the foods you eat are normally converted into a type of sugar called glucose during digestion. The bloodstream then carries glucose through the body. The hormone, insulin, then turns glucose into quick energy or is stored for further use. In diabetic people, the body either does not make enough insulin or it cannot use the insulin correctly. This is why too much glucose builds in the bloodstream.
There are two major types of diabetes:
1. Type 1
This is popularly known as Juvenile Onset Diabetes.
Here, the body produces little or no insulin. It occurs most often in childhood or in the teens and could be inherited. People with this type of diabetes need daily injections of insulin. They must balance their daily intake of food and activities carefully with their insulin shots to stay alive.
2. Type 2
Also known as Adult Onset Diabetes, this occurs around 35 to 40 years. The more common of the two types, it accounts for about 80 per cent of the diabetics. Here, though the pancreas produces adequate insulin, body cells show reduced sensitivity towards it. Type 2 diabetes is usually triggered by obesity. The best way to fight it is by weight loss, exercise and dietary control.
Sometimes, oral medication or insulin injections are also needed.
Symptoms of diabetes
Here are a few:
Extreme thirst and hunger
Frequent urination
Sores or bruises that heal slowly
Dry, itchy skin
Unexplained weight loss
Unusual tiredness or drowsiness
Tingling or numbness in the hands or feet
Whether Type 1 or 2, diabetics need a balance of diet and exercise.
Here are some foods you can eat, and some foods you must avoid!
Foods you must avoid!
i. Salt
Salt is the greatest culprit for diabetics. You get enough salt from vegetables in inorganic form, so reduce the intake of inorganic salt.
ii. Sugar
Sucrose, a table sugar, provides nothing but calories and carbohydrates. Also, you need calcium to digest sucrose. Insufficient sucrose intake might lead to calcium being leached off the bones. Substitute sucrose with natural sugar, like honey, jaggery (Gur), etc.
iii. Fat
Excessive fat intake is definitely not a good habit.Try and excludes fried items from your diet totally. But, remember, you must have a small quantity of oil to absorb fat-soluble vitamins, especially vitamin E.
iv. For non-vegetarians
· Try and stop the intake of red meat completely.
· Try to go in for a vegetarian diet.
· If you cannot, decrease the consumption of eggs and poultry.
· You can, however, eat lean fish two to three times a week.
v. Whole milk and products
· Try to switch to low fat milk and its products like yogurt (curd).
· Replace high fat cheese with low fat cottage cheese.
vi. Tea and coffee
· Do not have than two cups of the conventional tea or decaffeinated coffee every day.
· Try to switch to herbal teas.
vii. White flour and its products
Replace these with whole grains, wholewheat or soya breads and unpolished rice.
viii. Foods with a high glycemic index
Avoid white rice, potatoes, carrots, breads and banana -- they increase the blood-sugar levels.
Special food for diabetics
i. Bitter gourd (karela)
· This vegetable contains a high dosage of 'plant insulin'. It lowers the blood-sugar levels effectively.
· Have the juice of three to four karelas early morning on an empty stomach.
· As a vegetable, too, it can be taken on a regular basis.
· Powder the seeds of karela (measuring 1 teaspoon), mix with water and drink it.
ii. Fenugreek (methi)
· It is the most common food used to control diabetes.
· Gulp a teaspoonful of these seeds with a glass of water daily.
· Soak the seeds overnight. Have the water in which the seeds were soaked.
· You can make a chutney with methi seeds. You can also eat them sprouted, dried and powdered, or mix them in wheat flour to make chapattis.
iii. Indian blackberry (jamun)
· This fruit is very effective in preventing and controlling diabetes.
· Powder the stone of the fruit and eat it -- it contains glucoside, which prevents the conversion of starch into sugars.
iv. Garlic
· This is used to lower blood-sugar levels.
· Take about three to four flakes of freshly crushed garlic daily.
v. Onion
· Because of its diuretic and digestive properties, onion works against diabetes.
· Raw onion is more useful.
vi. Fibre
· Soluble fibre, found in apples, kidney beans, oatmeal, soyabean, etc, help control diabetes.
· These aid slow digestion and absorption of nutrients, resulting in a slow and steady release of glucose.
· They soak up excess bile acids found in the intestinal tract, the same acids that are converted to blood cholesterol.
· They also help empty the stomach and trigger satiety that can help Type 2 diabetics to achieve weight loss goals.
viii. Cinnamon solution
· Water extracts of cinnamon have been found to promote glucose metabolism and reduce cholesterol.
· You can boil cinnamon sticks in water and drink this water.
ix. Antioxidants
· Diabetes is often associated with conditions like heart disease, diabetic retinopathy, immune deficiency and kidney disease.
· Many are caused by free radical damage. Therefore, make sure you include antioxidants, especially vitamin C (lemons), E, selenium, zinc and chromium (Brewer's yeast), in your diet, as they have been shown to control blood sugar levels.
LOW BACK PAIN
Low back pain is extremely common. Almost every person will have at least one episode of low back pain at some time in his or her life. The pain can vary from severe and long term to mild and short lived. It will resolve within a few weeks for most people.
There are 24 vertebrae in three upper segments of the spinal column. These three segments create three natural curves of the back: the curves of the neck area (cervical), chest area (thoracic), and lower back (lumbar). The lower segments of the spine (sacrum and coccyx) are made up of a series of vertebrae that are fused together.
Lumbar vertebrae - five cylindrical bones stacked one upon the other, connecting the upper spine to the pelvis
Discs - act as shock absorbers between the vertebrae, and allow for spine movement
Spinal cord and nerves - the "electrical cables," which travel through a central canal in the lumbar vertebrae, connecting the brain to the leg muscles
Small joints - between vertebrae, they allow movement and provide stability
Muscles and ligaments - provide strength and power, as well as support and stability
The lower back provides the body with power and mobility, allowing such movements as turning, twisting or bending, as well as the strength to stand, walks, and lift. Proper functioning of the lower back is needed for almost all activities of daily living.
Causes
Low back pain may be related to aging of the disk. As a result of wear and tear on the spine, ligaments, and discs, a disc may begin to protrude or collapse and put pressure on the nerve root leading to a leg or foot causing pain in those areas (sciatica).
The problem can be aggravated by associated conditions, such as narrowing (stenosis) of the canal or shifting of the vertebra (spondylolisthesis), one upon the other.
Low back pain is sometimes caused by:
Excessive stress to the back, such as lifting something heavy.
Minimal movement, such as bending or reaching for something.
Arthritis of the spine.
Problems with tendons or ligaments in and around the spine
Malpositioning of vertebrae
Many things can cause low back injuries--muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause is using your back muscles in activities you're not used to, like lifting heavy furniture or doing yard work.A slipped disk (also called a herniated disk) happens when a disk between the bones of the spine bulges and presses on nerves. This is often caused by twisting while lifting. But many people won't know what caused their slipped disk. In most cases, slipped disks and other back pain can be relieved by following a few simple methods.
Few simple methods
Many people will feel better within one week after the start of back pain. After another 4-6 weeks, the back pain will likely be completely gone. To get better quickly, take the right steps when you first get pain.
A common misconception about back pain is that you need to rest and avoid activity for a long time. In fact, bed rest is NOT recommended.
If you have no indication of a serious underlying cause for your back pain (like loss of bowel or bladder control, weakness, weight loss, or fever), then you should reduce physical activity only for the first couple of days. Gradually resume your usual activities after that. Here are some tips for how to handle pain early on:
Stop normal physical activity for the first few days. This helps calm your symptoms and reduce inflammation.
Apply heat or ice to the painful area. Try ice for the first 48-72 hours, and then use heat after that.
Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
While sleeping, try lying in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure.
Do not perform activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. After 2-3 weeks, you should gradually resume exercise.
AVOID the following exercises during initial recovery unless your doctor or physical therapist says it is okay:
Jogging
Football
Golf
Ballet
Weight lifting
Leg lifts when lying on your stomach
Sit-ups with straight legs (rather than bent knees)
The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair or just with your hips and knees bent. This takes the pressure and weight off your back.You may need 1 to 2 days of this sort of rest for a hurt back. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief.
Tips for preventing back strain
· Don’t lift by bending over. Lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.
· Push rather than pull when you move heavy objects.
· Wear flat shoes with low heals ( 1 inch or lower)
· Exercise regularly. An inactive lifestyle contributes to lower back pain.
The best way to sit
Sit in chairs with straight backs or low-back support. Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop your feet on. Turn by moving your whole body rather than by twisting at your waist. When driving, sit straight and move the seat forward. This helps you not lean forward to reach the controls. You may want to put a small pillow or rolled towel behind your lower back if you must drive or sit for a long time.
Best position for long standing.
If you must stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every 5 to 15 minutes, switch the foot you're resting on the stool. Maintain good posture: Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in.
Best positions for sleeping.
1. The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck. You may also put a pillow between your knees.
2. If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Don't sleep on your stomach unless you put a pillow under your hips.
3. Use a firm mattress. If your mattress is too soft, use a board of 1/2-inch plywood under the mattress to add support.
Exercises to strengthen back.
While some exercises are specific for your back, it's also important to stay active in general. Swimming and walking are good exercises to improve your overall fitness.
Neck pain
Neck pain (or cervicalgia) is a common problem, with two-thirds of the population having neck pain at some point in their lives. It is increasing in intensity, frequency and severity of episodes. As people are increasingly sedentary, live fast-paced and hectic lives, they place more stress and strain on the upper back and neck regions of their spines.
Neck pain, although felt in the neck, can be caused by numerous other spinal issues. Neck pain may arise due to muscular tightness in both the neck and upper back. Joint disruption in the neck creates pain, as dose joint disruption in the upper back.
The head is supported by the lower neck and upper back, and it is these areas that commonly cause neck pain. The top three joints in the neck allow for most movement of your neck and head. The lower joints in the neck and those of the upper back create a supportive structure for your head to sit on. If this support system is affected adversely, then the muscles in the area will tighten, leading to neck pain.
Neck pain may also arise from many other physical and emotional health issues.
There are seven vertebrae that are the bony building blocks of the spine in the neck (the cervical vertebrae) that surround the spinal cord and canal. Between these vertebrae are discs, and nearby pass the nerves of the neck. Within the neck, structures include the neck muscles, arteries, veins, lymph glands, thyroid gland, parathyroid glands, esophagus, larynx, and trachea. Diseases or conditions that affect any of these tissues of the neck can lead to neck pain.
Sign and symptoms
· Pain in your neck that may feel sharp or dull
· Stiffness in your neck
· Difficulty going about your daily tasks because of pain or stiffness in your neck
· Shoulder pain in addition to neck pain, in some cases
· Back pain in addition to neck pain, in some cases
Causes
Neck pain can result from several causes, including:
· Muscle strains. Overuse, such as too much time spent hunched over a steering wheel, often triggers muscle strains. Neck muscles, particularly those in the back of your neck, become fatigued and eventually strained. When you overuse your neck muscles repeatedly, chronic pain can develop. Even such minor things as reading in bed or gritting your teeth can strain neck muscles.
· Worn joints. Like the other joints in your body, your neck joints experience wear and tear with age, which can cause osteoarthritis in your neck. Neck (cervical) osteoarthritis can cause pain and stiffness in your neck.
· Disk disorders. As you age, the cushioning disks between your vertebrae become dry and stiff, narrowing the spaces in your spinal column where the nerves come out. The disks in your neck also can herniate. This means the inner gelatinous cartilage material of a disk protrudes through the disk's tougher cartilage covering. Neck pain may occur or nearby nerves can be irritated. Other tissues and bony growths (spurs) also can press on your nerves as they exit your spinal cord, causing pain.
· Injuries. Rear-end collisions often result in whiplash injuries, which occur when the head is jerked forward and back, stretching the soft tissues of the neck beyond their limits.
When to seek medical advice
Neck pain doesn't always require medical care. Rarely, it can be a sign of an emergency.
· Severe pain from an injury After head or neck trauma, such as whiplash or a blow to your head, see your doctor immediately. Severe pain over a bone might indicate a fracture or an injury to a ligament.
· Shooting pain. Pain radiating to your shoulder, through your shoulder blades or down your arm, with or without numbness or tingling in your fingers, may indicate nerve irritation. Neck pain from nerve irritation can last from weeks to six months or longer. More sophisticated tests and treatments are available for this type of continued nerve irritation, so see your doctor.
· Loss of strength. Weakness in an arm or a leg, walking with a stiff leg, or shuffling your feet indicates a possible neurological problem and needs immediate evaluation.
· Change in bladder or bowel habits. Any significant change, especially a sudden onset of incontinence, could indicate a neurological problem
Common neck exercises
Tilt From Front to Back Tilt From Side To Side
Rotate Head from Side to Side Side Resistance
Forward Resistance Backward Resistance
DENGUE FEVER
Dengue Fever is an infectious disease which is characterized by severe pains in the eyes, head, and extremities.
Dengue is transmitted to people by the bite of an Aedes mosquito that is infected with a dengue virus. The mosquito becomes infected with dengue virus when it bites a person who has dengue or Dengue Hemorrhagic Fever and after about a week can transmit the virus while biting a healthy person. Dengue cannot be spread directly from person to person.
Signs and Symptoms
This infectious disease is manifested by a sudden onset of fever, with severe headache, muscle and joint pains (myalgias and arthralgias — severe pain gives it the name break-bone fever or bonecrusher disease) and rashes; the dengue rash is characteristically bright red petechia and usually appears first on the lower limbs and the chest - in some patients, it spreads to cover most of the body. There may also be gastritis with some combination of associated abdominal pain, nausea, vomiting or diarrhea
The classic dengue fever lasts about six to seven days. Clinically, the platelet count will drop until the patient's temperature is normal.
Prevention
The transmission of the virus to mosquitoes must be interrupted to prevent the illness. To this end, patients are kept under mosquito netting until the second bout of fever is over and they are no longer contagious.
The prevention of dengue requires control or eradication of the mosquitoes carrying the virus that causes dengue. In nations plagued by dengue fever, people are urged to empty stagnant water from old tires, trash cans, and flower pots.
Wear long pants and long sleeves. For personal protection, use mosquito repellant sprays that contain DEET when visiting places where dengue is endemic. Limiting exposure to mosquitoes by avoiding standing water and staying indoors two hours after sunrise and before sunset will help. The Aedes aegypti mosquito is a daytime biter with peak periods of biting around sunrise and sunset. It may bite at any time of the day and is often hidden inside homes or other dwellings, especially in urban areas.
There is currently no vaccine available for dengue fever. There is a vaccine undergoing clinical trials, but it is too early to tell if it will be safe or effective.
Three Simple Relaxing Exercises
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. Three simple breathing exercises to help relax and reduce stress:
· The Stimulating Breath
· The 4-7-8 Breathing Exercise (also called the Relaxing Breath)
· Breathe Counting.
Try each and see how they affect your stress and anxiety levels.
Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
Exercise 2:
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
· Do it at least twice a day.
· You cannot do it too frequently.
· Do not do more than four breaths at one time for the first month of practice.
· Later, if you wish, you can extend it to eight breaths.
· If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you.
· Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension.
· Use it to help you fall asleep.
· Everyone can benefit from it.
Exercise 3:
Breath Counting
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.
Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.
To begin the exercise, count "one" to yourself as you exhale.
The next time you exhale, count "two," and so on up to "five."
Then begin a new cycle, counting "one" on the next exhalation.
Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19."
Try to do 10 minutes of this form of meditation.
Ankle Sprain
The most common of all ankle injuries, an ankle sprain occurs when there is a stretching and tearing of ligaments surrounding the ankle joint. The numerous ligaments around the ankle can become pulled and torn when the ankle is forced into a position not normally encountered.
Causes of Ankle Sprains
The most common cause of an ankle sprain is applying weight to the foot when it is in an
inverted or
everted position. Commonly, this happens while running or jumping on an uneven surface. The foot rolls in (inversion) or out (eversion) and the ligaments are stretched. Occasionally a loud "snap" or "pop" is heard at the time of the sprain. This is usually followed by pain and swelling of the ankle.
Ankle sprains are classified by the degree of severity. These are:
· Grade I - stretch and/or minor tear of the ligament without laxity (loosening)
· Grade II - tear of ligament plus some laxity
· Grade III - complete tear of the affected ligament (very loose)
Treatment of Ankle Sprains
For immediate relief, follow the
R.I.C.E. treatment plan. Rest, Ice, Compression and elevation are the best immediate treatment for all pulls and strains. Many of the problems resulting from sprains are due to blood and edema in and around the ankle, therefore it is important to minimizing swelling. After applying the ice, wrap the ankle in an ACE bandage to keep it supported and compressed. An
anti-inflammatory can be helpful to reduce pain and inflammation for the first 7 to 10 days after the injury.
Gradually progress to full weight bearing over several days as tolerated. Range of motion exercises and be begun early in the course of treatment. One simple exercise is to draw the letters of the alphabet with your toes. Gradual progression to weight-bearing exercises should follow
BENEFITS OF WATER
Some nutritionists insist that 80% of the country is walking around dehydrated. We drink too much coffee, tea, and sodas containing caffeine, which prompts the body to lose water. More troubling is that fact that when we are dehydrated, we don't know what to drink.The answer is simple: drink water!Water is pure liquid refreshment and accounts for a large percentage of what makes each of us "human." The average 150 lb. adult body contains 40 to 50 quarts of water. Almost 2/3rds of our body weight is "water weight":
Blood is 83% water
Muscles are 75% water
The brain is 74% water
Bone is 22% water
The Fountain of Youth, Health, and Everything Else that is Good Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. Moreover, when it comes to digestion . . . it is just not happening without water. Fiber alone cannot aid proper digestive function by itself. In fact, without water as its partner, good fiber goes bad, causing constipation and extreme discomfort.If you are dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, the brain becomes less active, it is hard to concentrate, your body feels fatigued, and you just "poop out." Water - The Miracle Worker Simple water -- when it is pure and free of contaminants -- is truly a "wonder drug." Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day (ideally ½ your body weight in ounces of water) will:
Improve Your Energy
Increase Your Mental and Physical Performance
Remove Toxins & Waste Products from your body
Keep Skin Healthy and Glowing
Help You Lose Weight
Reduce Headaches and Dizziness
Allow for proper Digestion
Help to keep you more Alkaline
Who Can Benefit From A Water Regimen? Everyone . . . including YOU! Water is especially important for pregnant women and nursing mothers. For athletes and work-out fanatics, drinking water reduces cardiovascular stress and improves performance. Moreover, since water reduces body temperature, it makes the whole exercise process safer and more effective.Water is also an important "healing tool" for people with a history of kidney stones. Since water dissolves calcium in the urine, downing at least 8 glasses daily reduces the risk of stone formation. Drinking water is also valuable in preventing urinary tract infections in both men and for women, flushing impurities out of the system.When your body is hydrated, drainage from allergies and colds does not stick and collect in your throat and lungs, and your cough is more "productive". Even cold sores that appear on the lips are minimized by drinking water because those eruptions tend to favor dry areas on the body.Tips for Drinking Water I know how hard it can be to remember to drink enough water every day, but I also know how hard it can be to bounce back from the effects of being even mildly dehydrated. So I'd like to share a few easy tips to help you reach your "water mark" every day:
You are naturally thirsty i.e. “dehydrated” in the morning . . . help your body flush out the toxins it has been processing all night and take advantage of this thirst to get a “leg up” on your daily water requirements by drinking a glass of water first thing.
If you are suffering from cold, drink warm water instead of dehydrating coffee & tea.
Do not wait until you are thirsty to have a drink – you are already dehydrated if you feel thirsty.
Set a timer to remind yourself to establish a habit of drinking water and keep a bottle of water with you at all times.
Compensate for diuretics . . . thieves that steal water from your body. If you drink coffee, tea, or sodas with caffeine, you will need to drink a few extra glasses of water to make up for the water that these diuretic beverages "leech" from your system.
WRIST PAIN
Wrist pain is an extremely common complaint, and there are many common causes of this problem. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the cause. If you have wrist pain, some common causes include:
·
Tendonitis·
Sprain·
Carpal Tunnel Syndrome·
Arthritis·
Ganglion Cyst (A ganglion cyst is a swelling that usually occurs over the back of the hand or wrist.)
·
FracturesWhen do you need to call your doctor about your wrist pain?
If you are unsure of the cause of your wrist pain, or if you do not know the specific treatment recommendations for your condition, you should seek medical attention. Treatment of these conditions must be directed at the specific cause of your problem. Some signs that you should be seen by a doctor include:
· Inability to carry objects or use the arm
· Injury that causes deformity of the joint
· Wrist pain that occurs at night or while resting
· Wrist pain that persists beyond a few days
· Inability to straighten or flex the joint
· Swelling or significant bruising around the joint or forearm
· Signs of an infection, including fever, redness, warmth
· Any other unusual symptoms
What are the best treatments for wrist pain?
The treatment of wrist pain depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on a treatment program. If you are unsure of your diagnosis, or the severity of your condition, you should seek medical advice before beginning any treatment.
Not all treatments listed here are appropriate for every condition, but may be helpful in your situation.
· Rest & Activity Modification.
· Ice and Heat Application
· Wrist Support
· Anti-Inflammatory Medication
· Cortisone injections
Monsoon and Health
Monsoon brings with it the much-awaited relief from the long spell of sultry, scorching summer. However the cooling showers bring with them an increased susceptibility to a lot of diseases that are peculiar to the monsoon. It is time we get our safeguards ready and gear ourselves up to face monsoon in its full glory.Diseases that are spread during monsoon are basically water borne and gastrointestinal infections. Typhoid, Diarrhea and Jaundice are also common. Accumulation of water on the roads promotes the growth of the mosquitoes causing malaria and dengue. Eye flu and infections of the foot are also observed in this season. Also diseases like dryness, spasmodic pain, high blood pressure, gas formation and gastric disturbances occur frequently. Also one comes across cases of viral attacks and coughs and colds.Following are a few safeguards that one must follow in order to keep all diseases and infections at bay:
During monsoon intestinal functions along with the digestive system become weak, and thus make the body highly susceptible to any kind of infection. Therefore always eat light food and avoid as far as possible too much of spicy and fried foods.
Maximum infections during this season are water borne and hence do not drink water, which is not properly boiled and stored. Drinking water should be boiled and properly filtered. It is best advice to drink warm water with the meals for easy digestion.
Avoid consuming food that is exposed to the surroundings for quiet a long time since food that is exposed for a long time are contaminated by the germs, which if enter the body, may cause various infections. Flies that are the most common carriers of germs mostly cause contamination. Therefore remember to cook the vegetables well and steam them properly to kill the germ content in them, if any.
Diabetic patients need to take extra care of their feet during the monsoon season. These patients should take specific care, as not to walk barefoot since the soil on which they walk is a reservoir of all types of germs.
Asthmatic patients also need to take special care during monsoon and they should ensure that there is no accumulation and seepage of water from the vicinity of their residence since that will cause severe health problems. They should also ensure that a fungus does not grow in the wooden furniture and in other articles like shoes and leather bags.
Prohibit mosquito breeding since they are also carriers of deadly germs. Do not let water accumulate in your surroundings. Put a few drops of Kerosene or phenyl in stagnant water to check the undesired mosquito breeding. Mosquito nets should be used wherever possible.
Apart from naturally occurring diseases described above, electrical injuries due to leakage of current, water dripping on to live electrical wiring, electrocution is also common. It would be wise to give a thorough check-up to the wirings, switches, plugs and positioning of wires around the house. Furthermore, do not forget the electrical appliances. In case they have any faults, attend to them at the earliest. A stitch in time saves nine. Never handle electricity barefoot or with wet clothes and shoes. You could get a nasty shock.Also take care of your children who love to splash through waterlogged streets, this could be dangerous. Water logging conceals a lot of rubbish spilling over from dustbins, drains and manholes. It often contains glass pieces, stone chips, and slivers of wood and other substances. These can inflict serious injuries on tender bare feet. Furthermore there is always an open manhole lurking somewhere to gobble up an unwary child.Thus a little effort on your part coupled with care and caution can really help you enjoy this monsoon to its fullest. Be extra alert and observe these safety guidelines.
Going Bananas
· Never, put your banana in the refrigerator!!!
· Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
· Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
· Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
· Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia.
· Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration have just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
· Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
· Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
· Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
· Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
· Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
· Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
· Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
· Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
· Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
· Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
· Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
