Health and Fitness Tips

Health in Rush

Fri, 14 Jan 2011 15:23:58 GMT

In this busy world people tend to neglect a lot about their health.In a hush, one tends to eat whatever he/she can get in handy that is usually unhealthy snacks. Here are some tips to keep you healthy and keep you moving--

Try keeping some dry fruits and nuts in your pocket and munch on them, since they are nutritious and health satisfactory.

Since you are tied up with your busy schedule, you're more likely to eat fruits that have already been cut. Do avoid this, and instead go for a whole piece.
Keep grains since they are fibre enriched such as ready-to-eat muesli (Muesli is very easy to make. After all it is only really a mixture of selected grains, dried fruit, nuts and seeds), at hand to snack on.

An egg (in any form) is the quickest form of breakfast. The best code is a boiled egg with a slice of multigrain bread (brown bread especially).
Don't live to eat but eat to live - avoid overeating.

Yoga for good health

Thu, 30 Sep 2010 12:33:09 GMT

Yoga is a combination of physical and mental practices that came into existence in India over three thousand years ago. Yoga helps achieve our goal to reach our utmost potential and experience good health and happiness. Yoga helps us live our life to the fullest making it more productive thus improving the quality of our life. Yoga is therapeutic for our health; it takes care of physical as well as our mental conditions. It provides relief from ailments and injuries but should be practiced with a professional initially for right postures and correct techniques.

Yoga strengthens the connection between the body and the mind. It also reduces certain psychological disorders like depression and eating disorders. Some relief from physical trauma like asthma and back pain also. The health benefits of yoga stand out more because of the inner peace derived from this ancient theory. Relaxation, self realization, focus and harmony are enhances when practicing yoga. Research also proves that there can be relief from many ailments like back pain, sinus and fatigue.

Some major health benefits of yoga are:

Depression

Your mood and disposition can be elevated through yoga. Suppressed feelings may surface during some yoga poses which helps in moving negative energy in the body.

Improved body image
Women experience greater satisfaction bodily when practicing yoga than people who don’t. They have a greater feeling of self confidence and are less affected by eating disorders. Yoga makes you feel differently about yourself by enhancing the connection of mind and the body.

Weight loss
Doing yoga for 30 minutes, five to six days a week will also lead you to lose weight. Yoga is not about burning calories, it is more about a conscious mind which tells you if you are over-eating or not doing adequate physical activities. The mind – body connection helps you lose weight over a mere exercise regime.

Improved physical health
Physical ailments like epileptic stress, back pain and fatigue caused by multiple sclerosis are problems whose symptoms can be reduced by practicing yoga. Yoga and health go a long way and its scientific approach is beneficial to ailments like this

Improved sensuality
Yoga can improve the quality of your sex life. It moves the stress and depression aside and helps in thinking and feeling more positive. It enhances mood and elevates the amorous feeling within all of us.

Health and fitness has become an essential part of our everyday living. Whether its yoga, gymming or any other form of exercise, we must adhere to a routine of 45 minutes physical exercises each day. Yoga is versatile and can be practiced by people of all age-group. There are different asanas that take care of our different body parts. It can be practiced at any time of the day at any place in the house without any help of props or machines. Yoga is an age-old therapy which initially needs to be shown by a professional and then can be practiced alone once mastered.

Depression in Men

Thu, 30 Sep 2010 12:25:26 GMT

Depression is a mental condition where men and women both feel low mentally and suffer from stress and other mental issues arising from depression. Clinically men and women both suffer from similar kind of feelings from depression. There is a debate about the statistics of depression in men and women. It is believed that depression is more common in women than men no matter what the environment, social cause or the race is. More number of women are diagnosed and treated for depression than men though men may react to depression more differently than women. Depression may be short term or long term and the treatment and medication depends totally on the person’s mental condition.

Symptoms of depression in men

Men express depression differently than women though both share very similar symptoms. They mostly suffer:

- Fatigue or extreme tiredness

- Frustration

- Feelings of irritation

- Loss of concentration

- Lack of sound sleep

- Lack of interest in work and social activities

- Feelings of guilt and worthlessness

- Feelings of guilt

Just like all illnesses, depression too comes in different forms. They are major depression, dysthymia and bipolar disorder.

Major Depression

This is a combination of different symptoms that disrupts work, study, sleep and interferes with ones ability to enjoy. An incident of major depression might occur rarely or many times in a lifetime, there is no set pattern. Chronic depression may need continued treatment in an individual.

Dysthymia

This is less severe form of depression that may be long lasting but do not seriously disable normal functioning of the individual. Many people suffering from this experience may suffer major depression at some point in their life.

Bipolar disorder

Bipolar disorder is also known as manic depression. With bipolar depression one feels severe mood changes like severe highs and severe lows with bouts of normal mood in-between. Sometimes the mood may change to rapid and dramatic. While depressed the person can feel any or all the symptoms associated with depression. During the manic depression cycle the person could be over talkative, overactive, and be high on energy levels too. The manic stage affects thinking and social etiquettes that could cause embarrassment and problems socially. Mania if not treated on time can lead to a serious psychotic stage that may lead to difficulty in controlling hence treatment on time for mental depression is a must.

Treatment of depression for men

Women seek treatment more openly. Men most often try and divert their attention to different activities. Some turn to alcohol and drugs. Some also engage in irrational behavior as a way of coping with depression.

Some treatment options for men suffering from depression are:

- Psychotherapy, counseling or attending a support group

- Psychotherapeutic work can be done individual or on group basis. The group therapy helps you associate with other people who are suffering from the same symptoms. Feelings of isolation decreases when ones sees other people suffering from the same symptoms.

- There are antidepressant medications available to treat depression specifically. If one route of medication does not work, a different type can be prescribed till positive results are obtained.

- If there is any emergency or for some kinds of depression, ECT or (Electroconvulsive therapy) may be suggested by the physician.

Before starting on medication, one must consult the physician about any side effects that may be experienced during the treatment. Antidepressants may cause mild and temporary side effects and in rare cases may be adverse too. Typically these are more annoying and uncomfortable but not really very serious. In any case, if unusual reactions are felt, it must be reported to the doctor or physician immediately. The most common side effects of antidepressants are:

- Headache, it is usually temporary

- Nausea

- Sleeplessness and nervousness

- Agitation or feeling jittery

- Sexual problems like lowered libido

Any illness treated on time will have the best results

Body care tips for summer

Thu, 30 Sep 2010 12:03:32 GMT

Summer is a season which is considered as the hottest time of the year. This seasons incurs lot of heat and hot zephyrs which compels us to be ultra careful about our health and body. Summer is considered as the warmest of all season hence it becomes essential for you to be focused on the hygiene of your body. It is the season wherein people feel highly tired and dehydrated. This is because due to high heat people sweat excessively.

Our body needs extra care during the season. The tiredness experienced due to excessive heat of the sun is usually temporary. The heat of the body increases and the skin looks dry. It is essential for people to intake increased amount of water during summer. It is also wise to drink other fluids such as juices, soups etc to supply nutrition to the body and keep the body hydrated. This will reduce the effects of excess sweating as it not only causes the water level in the body to reduce but it may also benefit the body with nutrients required by the body.

Sweating also causes bad body odor, hence it is essential to take appropriate measures to cease such effects. One can wear light clothes made out of cotton which does not make you feel hot and keep reduces level of sweat significantly. Try to apply deodorant body spray in order to suppress the body odor and try to avoid getting exposed to excessive sunlight.

It is essential to intake salads in abundance to keep you body healthy. It should be known that alcohol, tea as well as coffee increases body heat; therefore, these items should be avoided. Concoctions of lemon barley, buttermilk and sherbets are best for the summertime. Vegetarian foods are a healthier option than non-vegetarian foods since they have abundant sources of vitamins and minerals to keep the body fit and healthy.

Summer is also a good time to show off the sun tan or a well toned body with minimalistic and trendy dressing up. One needs to take good care of the skin in order to do this. Exfoliation of dry or dead skin is the basic rule to look glowing and healthy. We shed skin cells at an alarming rate and they need to be exfoliated in order to reduce dullness and dryness. A good body scrub helps in gentle exfoliation without harming the skin or getting rid of our natural essential oils. Using a sun screen lotion before stepping outside not helps us from the UV rays but also guards our skin from unwanted tan and sun burns.

Negative aspects of summer are known to all, but there are also benefits of summer. Summer is the best season to gain excitement through water activities such as swimming, water volleyball, surfing etc. It is also known that exercises during summer shows significant results. It can be done alone or with friends. It is a great way to de-stress and enjoy at the same time. One must try to use the indoor pool if swimming in the afternoon in order to avoid the direct sun and if in the outdoor pool, use of a good sun screen is a must. Caring for your eyes during summertime is also important. The use of a sun shade with good UV protection should be worn before stepping out in the sun. This will make you see the world through tinted glasses literally and make the sun softer and soothing to your eyes.

Though there are negative effects of summer on our body, there are also measures to protect our body from excessive heat of summer.

Causes, Symptoms and Prevention-Food Intolerance

Fri, 24 Sep 2010 11:11:44 GMT

Food intolerance is a condition where the system of a person is unable to break down the food into simple components due to lack of sufficient enzymes. Usually the food reacts adversely every time food or a particular ingredient is consumed. Sickness follows after eating and the various symptoms are diarrhea, bloating and abdominal pain. Food intolerance is different than food poisoning which is caused by toxic substances or food allergy where the immune system is not working in top condition. Every person has some food intolerance from at least one or two kinds of food item but that is normal. Food intolerance from any kind of food is a medical ailment and needs medical intervention. The prevention, treatment and remedies for food intolerance are mentioned below.

Treatment for food intolerance

There are two methods to treat food intolerance, those are:

- Avoiding food stuff that is intolerable, and

- Establishing a level of tolerance towards food

The foods that are responsible for causing food intolerance should be eliminated from the diet. Small children or adults who have lactose intolerance should replace there milk with soy milk or hypoallergenic milk. Doctors may also recommend adults to take lactase enzyme drops or capsules.

Suitable and beneficial alternatives have to be taken if certain foods are out of bounds and cause intolerance. A dietician can help to recommend what foods you can take and what not to take keeping in mind your health and your level of tolerance.

Prevention of food intolerance

Here are a few steps that can help you to prevent symptoms that you can face with food intolerance.

- If certain ingredients like peanut cause food intolerance in you, do check out labels of each food product that you buy from the grocery or supermarket. There could be some additives that may make you sick so better to be safe than be sorry.

- When you dine out, ask to see the chef and find out what ingredient a certain meal contains since you are intolerant to certain foods. Let him or her know the ingredients you would not like to have in your dish so that there is no fear of falling sick.

- You must be aware and know about what you are eating, even the quantity is important so that you may limit intake of the foods that cause intolerance in you.

Home remedies to treat food intolerance

Here are some home remedies that may bring you some amount of relief from food intolerance and alleviate the symptoms.

- Before going to bed you can mix a teaspoon of apple cider vinegar and drink it. It will make you feel comfortable.

- Some powerful antioxidants are vitamin B5 and Vitamin E. You can take them to fight the symptoms of food intolerance.

- Drink fennel tea and chamomile to feel better

- Before dinner, try having a teaspoon of honey and lime in warm water.

- Add ginger to your tea and drink it. It relieves symptoms associated with food intolerance.

- Fresh fruits and vegetables help in the digestion process, eat them in abundance.

- Eat a banana daily, it is great for overall health as well as helps in food intolerance.

If the natural remedies don’t work and if you still feel sick and think you can’t cope with your condition, it may be a good idea to seek medical advice. Food intolerance can be sickening if it is extreme in nature and if there are multiple food stuff that causes intolerance.

Health benefits of a body massage

Fri, 24 Sep 2010 10:54:14 GMT

People who have taken body massages will vouch about the good effects it has. Not only does it make you feel good but it also improves your health. Tight muscles happen due to numerous reasons, bad posture, stress, injury, disease and due to many more conditions. They make you feel tired and a good massage can help to relieve the tension of these muscles. Massages help in healthy blood circulation too so the muscles get relaxed automatically. With increased blood circulation, the toxins also get released and bring fresh nutrients that help the muscles to repair themselves and reenergize. Massages help in the process of digestion too. Poor blood circulation coupled with stress can interfere with your digestive system and cause indigestion. Massages have been used for long since centuries as a overall health treatment plan. Often people who have undergone surgeries for arthritis say that incorporating massages in their recovery program have helped them immensely. Massages are a very beneficial therapy. Let us look at some benefits of massages.

Body massage therapy elevates your spectrum of motion

Massages reduce the possibility of getting injured apart from the healing of the muscle pains and aches relating to physical exertion. Massages help to unwind tight muscle tissues and enhance blood circulation. On top of that, a massage therapy can help to sooth pinches and fragile areas throughout the muscles in the body.

Body Massage Therapy Boosts Power

A regular massage rejuvenates the body. A full body massage helps the whole body to be in a tranquil state just like falling asleep. The relaxation from a massage supplies power all through the day, plus it is continuous. This has an advantage for the body as compared to increased hours of sleep throughout the night. Regular massage sessions increase the male body's capability to be fully rested and eventually sustain more power.

Body massage therapy increases versatility

The effects of a massage therapy help to prolong and reinforce muscle tissues in the overall body. Plus, an experienced masseur can understand releasing tendons that have tightened up leading to immense relief. These types of therapies improve a person's versatility, as well as reduce risks associated with injuries and improve the body’s overall performance.

Body massage therapy minimizes lower back pain

According to experts, therapeutic massage lead to much better remedy as compared to acupuncture or spine adjustment and at the same time eliminates the need for painkillers or medicines. These massages help to loosen up knots and lower tight muscle tissues and reduce any kind of discomfort you could experience. To top it up, this kind of stimulation as well as pleasure from relief in the muscular tissues releases endorphins which helps to make ache vanish.

Body massages improve sleep

Strange but true, a regular massage associated with therapeutic massage acts in promoting sleeping routines. It is by placing the body in a peaceful condition enables to unwind completely and lesser efforts are required during the night time for the body to achieve the restive state. People who suffer any health related problems that demands extra attention could possibly need more repeated massage therapies in order to completely appreciate the of health benefits that arise out of massages.

Not only does the body benefit from the massage but your frame of mind will be better too. Your mood will be elevated and this will help you to deal with any stress that you may have to face all through the day.

Simple Skin Care Tips for Men

Fri, 24 Sep 2010 10:45:48 GMT

Men have an irresponsible attitude when it comes to the skin care and beauty, but this is what has lead to the considerable increase in the skin defects in the men. Once you get prone to the skin care problems then it is very hard to retain the same skin tone back. Prevention is always better than cure, so always take a proper care of your skin rather than preventing it. Here are some of the skin care and beauty tips for men:

1. Keeping the skin clean is the first step through which you ensure the skin care and clean skin is certainly looks beautiful. The most exposed body parts to the dust are face and hands. So, it is necessary to wash the skin of these parts after you come from out door. This will help to keep your skin dry and protect your skin from the skin infections.

2. Covering the skin while going out is sun is recommended skin care tip. It is always better as the harmful UV rays emitted by the skin may harm the skin cells, which would result in skin burn. Applying the sunscreen is thought to be bit womanly by men, but if they want to retain their skin stature and tone then sunscreen and help the men in doing so.

3. Drink enough water in order to provide the necessary moisture for the skin. Water is hidden beauty tonic. It is nurtures the skin by acting as the transporter of the necessary nutrients required for the healthy skin. It also helps in regulating the body temperature and nullifies the effect of the temperature on the skin by keeping it cool.

4. Understand your skin type and eat a certain type of the food that is necessary for your skin. This will provide the required nourishment to the skin and your skin will stay healthy. You must also pay an attention towards taking the particular skin care tips in accordance with your skin type. Likewise for oily skin you must wash it more times, for dry skin please use the moisturizers to keep it moist to avoid breaking of skin, and for combination skin you need to follow lot of skin care tips as it is very difficult to take of such a skin.

5. Healthy diet corresponds to healthy skin. Your skin is also dependent on what you eat. Eating fresh fruits and vegetables that are rich in the minerals and vitamins is being recommended to be necessary for having the health skin. This prevents your skin from aging by preventing the occurrence of the wrinkles. Specifically, drinking the juice of the fruits and soup of vegetables is the best way to get the required amount of the nutrients for the skin. Balanced diet can help you to have a healthy skin.

6. Exercise also provides the skin care benefits. While you exercise your blood circulation in the body is augmented. This way the blood supply to the skin is improved and thus skin gets the more amounts of the nutrients thus improving the skin tone, stature, and cell growth. Exercising also helps to open up the skin pores that are either blocked due to the dust of deposition of the fats. This way the skin is able to respire well and thus a beautiful luster is seen over the skin.

7. Avoid using any of the synthetic chemical based compounds to improve your skin tone. Applying them on your face or body can harm your skin tone more as chemicals are no way good for the health of the skin. They may show you the temporary results, but may protrude the permanent harm to the skin. Be very cautious about using any of these skin products and also consult the dermatologist before using any of the skin products.

How to control stammering

Mon, 20 Sep 2010 11:48:37 GMT

Stammering and stuttering are almost the same and are speech impediments that people suffer from. Most people think that these are childhood problems that fade away as time passes but that’s not always true. A person cannot just grow out of stammering and be able to talk fluently as they become an adult. For kids who stammer, they grow up as adults and do the same. It is a speech problem and needs to be addressed professionally. If you are an adult who stammers then you are aware how this affects your life. You tend to lose confidence in your speech than ordinary people. You are tensed about meeting new people or socializing. You think that you are made fun of and ridiculed without having any control over it. You are sure that you need a remedy for your stammering problem. Practice is often a great way to fix the problem. If you have an interview coming up, practice the way you would talk, it often helps. Other ways to get over the stammering is to practice yoga; it teaches you how to have control over your mind and body. You will soon be able to speak fluently and have more control over your speech.

Causes for Stammering

Feeling shy

There are some people who are born shy while some acquire shyness. The reasons may vary but one of the main causes for stammering is feeling shy. People who don’t always stammer do stammer when they are in a big group. They feel awkward like a fish out of the water in any social dos. This kind of stammering is treatable.

Lack of Self-Confidence

People low on self-confidence is more prone to stammering. They stammer as they are worried that they may say something wrong and will be ridiculed. Children who get bullied are scolded by their parents and usually have a low esteem of themselves which may lead to stammering.

Family pressure

It is common to stammer when there is too much family pressure. If a child is pressurized for high percentage in all that he does, then the child may get into the habit of stammering as they cannot cope up with the pressure and find themselves crushed by the pressure to perform.

Genetic or heredity

If someone senior in the family or in the past suffers from stammering then chances of passing it on to the next generation increases. This is usually chronic and difficult to treat, however it can be lessened with the help of a therapist.

Disease

A disease can also hamper speech. If you have suffered from an ailment for long and find yourself stammering, it may be because of the disease. In these cases, it could be cured or it may persist.

Cure for Stammering

Self-esteem

Self confidence is very important for curing stammering. You have to believe in yourself and then the world will believe in you. You need to hone some skills and participate in all that you can. Winning is not important but participating matters. Don’t give too much thought about what people think of you. You can’t make everyone happy. So you be happy instead.

Practice

Practice makes perfect. Clichéd, but so true. The most effective methods to cure stuttering are by practice. Talking with yourself in the mirror really helps and you can also take the help of audio books, your family members and friends. You would notice that your stammering is well under control when you are with people you are comfortable with. So, keep on trying and you will overcome stammering.

Speech Therapy

It is a well known method to control stammering. It works by relaxing the speech mechanism to reduce stuttering or stammering. It slows your speech down and control over your speech comes naturally. Join your nearest speech therapy class for treatment. It really helps.

Best Obesity Management Tips

Thu, 16 Sep 2010 12:04:49 GMT

Obesity means having 20% or more extra weight in your body than your ideal weight / fat. Obesity occurs when a person consumes more calories than he can burn and this can be calculated through the Body Mass Index or BMI. A person is considered overweight if his or her BMI is between 25 and 29.9; a person is considered obese if his or her BMI is over 30. Morbid obesity is when a person is 50% – 100% over his normal weight and has a BMI of over 40. In this case the health and normal functions of the body is affected. Having too much fat in the body can lead to several diseases and conditions like type 2 diabetes, heart diseases, high BP, arthiritis, sleep apnea and stroke. One has to change his eating habits and include a physical exercise plan to lose weight, it is not easy but it is not impossible either.

For many people obesity is a result of over-eating and under-exercising but there are other factors that also play a role in obesity. These may include:

Age Factor:

With age the metabolism slows doing and you don’t burn fat like you used to when you were younger so a new meal plan is a good idea to follow when you are getting old.

Gender:

Women tend to put on more weight than their male counterparts. Men have a higher resting metabolic rate than women, so men require more calories to maintain their body weight.

Genetics:

Being fat or thin usually runs in the family. Sometimes we just tend to follow our genes and no diet plan or exercise can come in the way.

Lifestyle:

Though genes are important, environmental factors include lifestyle behaviors such as what a person eats and how active he or she is.

Physical activity

Most of the increase in obesity in the last 25 years is a result of decreased level of daily physical activity. One has to have a daily exercise regime that he needs to follow everyday.

Psychological factors

Most people eat in response to negative emotions such as boredom, sadness, or anger. During a binge-eating episode, people eat huge amounts while feeling they can't control how much they are eating. Here, medical attention is needed.

Illnesses

Though not too common but certain hormonal illnesses contribute to weight gain. Those are hypothyroidism, depression and some rare diseases of the brain that instigates weight gain.

Medication

Certain drugs like steroids and anti-depressants cause excessive weight gain. This can be controlled by exercising a little extra everyday.

Obese people often feel prejudice or discrimination at work, school or while looking for a job, and in social situations. Feelings of rejection, shame, or depression are common. In addition, many people wrongly stereotype obese people as gluttonous, lazy, or both which is not the case so commonly. You should seek medical attention at once or as soon as you are facing mental depression or physical discomfort due to weight gain. The best signal is that a woman’s waist should be no more that 35 inches on the upper limit while a man’s waist should be well below 40 inches. If this is not the case you are obese and need medical help.

Losing weight may be difficult but with a diet chart planned by the dietician and a physical activity plan you are sure to knock off those extra pounds in a healthy manner. Continuing a healthy lifestyle will help you maintain your weight. Start early and start seriously, nothing else will come in the way.

Joint pain - remedies at home

Thu, 16 Sep 2010 11:52:45 GMT

There are a host of diseases caused due to ageing. But consuming a pill each time for alleviating pain is not the only solution. Hence, natural or home remedies should be adopted. Read on and find out how.

Joint pain is a common problem all over the globe that leaves many people confined in home with unbearable pain. Also, it adds to the irritation and leaves the person suffering from extreme pain in the lurch. Referred as arthralgia, joint pain has become a common problem among men and women as they age. Prevalent in all parts of the globe, it is not a disease but a condition which starts giving unbearable pain as bones weakens. Joint pain may also be caused due to inflammation or by bursitis, inflammation of the bursae - a fluid called bursa that provides couching to the structure of the joint.

Arthritis which affects one or more joints may be a possible reason for joint pain. Still worse, joint pain could become a source of frustration and hopelessness. Few causes of joint pain are as follows:

Tendinitis
Bursitis
Joint wound
Joint hurt
Arthritis

Treating joint pain with home remedies

Applying ice pack on the affected area is a common therapy for treating joint pain.
Warm bath is one of the highly helpful home remedies for joint pains.
Although considered as old technique, massaging the affected area with any oil could be very effective as the heat from these oils enter into the joints, thus helping in relieving from joint pains.
Juices rich in nutrients and vitamins (such as carrot juice) are the best sources of attaining energy and relieving joint pains.
Drinking a cup of papaya seed tea every day six or seven times for two or three weeks helps to alleviate joint pain.

Banana is also the recommended fruit that helps in treating joint pains, as it helps the body to regain the lost nutrients.

Consumption of garlic cloves fried in butter is another effective treatment for pain relief

Before going to bed at night, massaging warm vinegar on the affected area provides instant relief from joint pains.
Consumption of warm milk with turmeric every night helps in healing and fighting against all body aches.
Apple cider vinegar helps in relieving joint pains

Carrot juice helps to make ligaments strong
Rub the painful joints with hot vinegar before going to bed at night.

Grate and soak potato over night. The water left after straining the grated potato could be drunk next morning, as it helps to fight pain.

A mixture of camphor, methyl salicylate, eucalyptus oil and menthol could be used for aches and joint pains
Besides, since exercises could help to prevent bone loose, simple exercises should be performed regularly. Also, exercises enhances flexibility and strengthens your bones.
Besides, yoga asana such as Gomukhasana would help to abate the pain
Additionally, application of alternate hot and cold compresses on the affected areas would give a relief from joint pains.

Besides all these, certain oils and rubs are also considered as very useful treatments for overcoming joint pains

Olive Oil: In addition to proper medical treatments, one way to manage joint pain is to use olive oil in the food. Also, warm olive oil could be rubbed on the painful region.
Camphor rubs: Camphor contains medical properties which help to reduce pain, spasms and inflammation. Also, it helps to promote tissue healing and stimulates local circulation. Thus, when camphor oil and sunflower oil when applied on the affected region would help to alleviate the pain.

Combating aging with regular exercise

Thu, 16 Sep 2010 11:45:32 GMT

Exercise is the best way to maintain a good health and to look fit. But as people age, doing exercise becomes a bit difficult. However, as per studies this is false. In fact, according to many researches, exercise improves heart condition and increases bone density.

Everyone likes to be fit as a fit body also means healthy body. But not everyone is able to maintain a descent fitness level due to some or other reasons. Interestingly but not surprisingly, most of them have some reasons for shirking away from exercises while some have lame excuses. However, a few have genuine reasons. Moreover, some get busy with their life ignoring exercise while few are too lazy to do any form of exercises. Although at personal level, these reasons are suffice to stay away from doing exercise, they won’t help the person to stay healthy. As per some studies, exercise is very essential. According to the studies, exercise slows down aging process and helps to maintain a healthy body. Above all, it plays a major role in warding off diseases.

Heart disease and osteoporosis are two diseases from which many people suffer as they age. By doing regular exercise, blood pressure level is alleviated and good cholesterol level (HDL) is boosted. Besides, exercise also helps to cut down unnecessary fat in the body which causes a range of diseases such as heart attack and diabetes. Similarly, studies point out that exercising regularly prevents osteoporosis; especially, weight-bearing exercises help to maintain a good bone density. Since elderly people are more prone to osteoporosis, they should perform some form of exercise as it may reduce their chances of injury too.

Cardiovascular Exercise

15 to 60 minutes of aerobic exercise performed in three to five days per week is good enough to keep health related problems at bay. This would also ensure a healthy heart. Other ways to do cardiovascular exercises is by doing exercises on cardiovascular machines like stationary bikes, treadmills and cross-trainers at a health club. Also, a personal trainer would help to perform various exercises safely and most effectively. Other forms of exercise which would help heart and bones are walking and water aerobics. One 30-minute walk or three 10-minute walk would help a lot to build a healthy body whereas water aerobics would help a person to remain flexible, mobile and improve cardio endurance. If a person has joint tenderness or pain, water exercise is the best as it does not put strain on the joints. Above all, both may add a few more years to a person’s life.

Strength Training

When it comes to strength training which is lifting weights, many express reluctancy due to some fear and doubts. So how safe is weight lifting exercises and how it may help older people to gain strength and balance? Research and studies have shown that both women and men gain bone density by doing strength training exercise. More importantly, those trained with strength exercises showed significant improvement in their general physical activity. Besides, women who had undergone strength training exercises gained 1% more bone density in the hip and spine compared to the group that did not lift weights. Also, women who did not do strength training exercises had lost 2.5 % bone density.

Besides these exercises, other simple exercises could also help a person a lot in maintaining a good health. Some exercises that could be done at home are:

· Chair Squats

· Knee Lifts

· Ball Taps

· Wall Pushups

Aloe vera treatment in hair loss facts

Mon, 13 Sep 2010 12:52:36 GMT

Introduction-

A lot of us remain in complete dilemma when it comes to understanding the reason behind hair loss and the confusing treatments that are available in market, posing as best ways to treat on hair related problems such as hair loss, hair thinning. Inspite of spending a lot of money on the hair loss treatments, when the problem does not reduce then frustration is surely to take a toll on us. Infact you may even think of getting surgeries, chemical treatments, transplant, but have you ever thought of treating the problem of hair loss the natural way, hmm… have you ever heard of Aloe Vera the plant. Aloe Vera is said to be the natural and proven help for treating hair loss and hair rejuvenation.

Aloe Vera-

Aloe Vera since yesteryears has been used by majority of the Native Americans and Indians to promote and prevent healthy hair and hair loss respectively. Aloe vera may be known for treating skin effectively, but it also helps the scalp by healing and maintaining the pH level while the pores get cleansed. Aloe Vera consists of anti-inflammatory element, which on application to the scalp stops hair loss and gives one’s hair a cool feeling. Aloe vera on application to the scalp helps in stopping hair loss successively. It acts as a conditioner, and due to this property today you may find a lot of new shampoos and conditioners using aloe Vera. This plant or aloe vera content shampoos and conditioners make the hair healthy and strengthen the hair follicles from its roots, by producing hair growth in comparatively faster rate as compared to the other chemical induced shampoos which may damage the hair further.

Aloe Vera hair gel-

One may use the aloe vera naturally, by cutting the plant and applying the gel directly on the scalp, but for others who do not have the time to take care of their hair due to erratic life, then such people may opt for aloe vera hair gels which are present in plenty in the market. Realizing the need of the moment, aloe vera hair gels have been introduced and designed specially to treat on excessive hair loss. Aloe vera not only treats on scaly scalp, but it also helps in soothing, cooling the itchy scalp and also by treating dandruff.

Use of aloe vera helps in treating the hair related problem known as Seborrhoea. This condition happens due to the presence of sebum, the oily substance that is secreted by hair glands. The mixture of dirt, oil spreads over the scalp, thus causing excessive itching and seborrhea. The aloe vera gel not only curbs hair loss, but also reduces the reoccurrence of seborrhea.

Conclusion-

Hair loss happens due to severe sickness, thyroid, hereditary, alopecia and improper hair care are some of the reasons that can be treated, while some cannot.

Vaporizer help to Quit Smoking

Mon, 13 Sep 2010 12:38:28 GMT

A portable vaporizer has become one of the most effective devices to help people stop smoking, improve health and deliver medications more effectively.

At first glance, you won’t notice how good a vaporizer is. Compared to a cigarette, it’s bulky, it costs more and you can’t hide it in your pocket. But the beauty of this device lies in the way it works. A vaporizer heats a substance to a certain temperature and releases the active ingredients without any burning. In the absence of combustion, no harmful chemicals are present in the mist or vapor. In fact, no smoke is visible at all.

These devices typically provide detailed instructions on how to operate it in the most effective way. High quality portable vaporizers usually come with a year or 2 year manufacturer warranty. Often, a carrying case is also included.

Features include

Works with any kind of herb.
Provide twice the benefits since the vaporizer uses temperatures below the point of combustion.
Can heat up herbs and medications more effectively than other smoking devices.
Very inexpensive

In addition, if you can not give up the taste and smell of tobacco, you should invest in this type of vaporizer. That way you can enjoy the tobacco but avoid the potential cancer and lung disease. Ask your doctor for a prescription to get a vaporizer as a treatment for your smoking so it might be covered by your health insurance.

More about Quit smoking | smoking side effects

Walk your way to a slimmer self

Mon, 13 Sep 2010 12:37:16 GMT

Who does not want a slimmer and lean body and who is not willing to go to any extent to lose those flabs? Majority of us are weighed down by our weight, this holds more true in the present day society where life has become sedentary. To get rid of the extra pounds most of us either join a gym or do some kind of exercises. But, as gym training is more painful and hard to follow, majority people stop hitting the gym once the initial fizz evaporates. Most of the times we starve our bodies as we believe that is the only way to lose weight. But, understand, by not eating we are just slowing down the mechanism of our body and becoming more lethargic. The present day media has nearly cluttered our minds with the weight loss supplements and pills as the easiest way to lose weight without starving ourselves. The most natural and universal way i.e. walking has lost its prominence completely.

Walking – A universal way to be fit:

Walking is the best form exercise which you can take up irrespective of your age. It does not require any kind of special equipment and majority of people can indulge in it regardless of their weight. What more? Walking is fun, simple and free. You can walk in the nearby mall during monsoons, in the park, or in your building or anywhere.

Walking - Burns Calories:

Walking is seen to burn an equivalent amount of calories that one burns while jogging and it is even easier on your joints. Besides burning the calories while you are walking, it potentially increases your body’s metabolism and allows you to burn calories for up to twelve hours subsequent to walking as little as 2 miles. So, by walking daily, you can have high metabolism each day. People who walk regularly have also noticed a decrease in their appetite. However, do not expect that by walking just 10 minutes a day will work wonders in your weight loss program. Walking approximately 60 minutes for five days a week, can, however, burn a good amount of calories.

Walking - 10-week weight loss plan:

· Walk thrice a week in the first week for duration of 30 minutes

· Walk thrice a week in the second week for 35 minutes

· Walk thrice a week in the third week for 35 minutes each time

· Walk four times a week in the fourth week for 30 minutes each

· Walk four times a week in the fifth week for 35 minutes each time

· Walk four times a week in the sixth week for 40 minutes each time

· Walk four times a week in the seventh week for 40 minutes

· Walk four times a week in the eight week for 45 minutes

· Walk five times a week in the ninth week for 40 minutes

· Walk five times a week in the tenth week for 45 minutes each time

This schedule is a sure shot way to weight loss. However, you have to make sure that you follow the plan diligently.

Conclusion:

All in all, walking is a good way to burn fat and reduce weight. Suppose on some day, you cannot go for walking, try climbing stairs up and down for few minutes. This will give you as good results as walking. Remember, walking will not only help you in shedding the extra weight but will also help you in attaining an overall fit and healthy body.

The smoker’s body

Mon, 06 Sep 2010 09:38:59 GMT

As we all know smoking is injurious to our health in more ways than one. Cigarette smoking is one of the most important preventable cause of premature death. You can eat healthy and work out regularly but it does not mean anything if you cant quit smoking. Smoking is a prime cause for cancer but it may also cause many other illnesses like lung infection, unhealthy teeth, and bad breath besides many other ailments.

Cigarettes contain over 4000 chemical compounds and 400 toxic elements. In cigarettes the products that are most damaging are:

- Tar: A carcinogen and the substance that causes cancer

- Nicotine: This increases cholesterol in the body and is addictive

- Carbon monoxide: Reduces oxygen in the body

The damage due to smoking is influenced by

- How many cigarettes you smoke

- Whether the cigarette has a filter, and

- How the tobacco has been prepared

Smoking affects several parts of the body like the heart; it is also the most common cause for COPD (Chronic obstructive pulmonary disease), causes cancer, high blood sugar, and cerebral thrombosis and sometimes even causes kidney failure. For men in their 30’s and 40’s, smoking increases the risk of impotence or erectile dysfunction. Erection problems in smokers are a warning that cigarettes are damaging other areas of the body such as the blood vessels that supply blood to the heart.

A smoker has several distinguished negative traits none of which are admirable. They have a bad posture which in turn causes discomfort, pain and sometimes even disability. They have yellow teeth most often which are the nicotine stains from the cigarettes making them look unhygienic. A constant irritation of the throat is present since the lungs get affected by constant smoking. Passive smoking is as bad if not worse. A smoker if he can’t quit should not smoke in public or near his family members. Children who grow up in a home where smokers live are twice as much prone to getting asthma and asthmatic bronchitis and are also at a higher risk of developing allergies.

People who smoke usually cannot compete with non-smokers because of their physical inabilities due to long time smoking that include a host of conditions like rapid heartbeat, decreased blood circulation, lack of stamina and so on. Not only does smoking shorten your life but the quality of your life will suffer due to this. Nicotine is a very powerful addiction that out of the majority of people wanting to quit smoking only 10% succeeds without help.

There are physiological and mental effects of smoking too. Many smoke to fight stress and depression. A number of people who smoked are far more depressed that people who did not smoke so the feeling of relief is temporary and non-withstanding. Once smoking becomes a habit, the smoker needs to continue to smoke in order to feel ‘normal’. The effects produced by nicotine and the outcome or behaviour assotiated with it become necessary to maintain the mental balance of the smoker. This condition is also known as “physiological dependence”.

A smoker is too smart for his own good. Deep within he knows he is deteriorating but his smoking and behavior works as a defense mechanism which is harming him more. A non-smoker is healthier, smarter and more alert than the smoker who is living in a state of smoke and takes pleasure in unhealthy and life threatening measures to entertain himself. The quicker he kicks the habit, the longer he will live. Support is available in the form of family, friends, well-wishers, counselors and even detoxification centers. He has to mentally be prepared to quit. Quitting isn’t as difficult as wanting to really quit.

Stay Healthy at Any Age

Mon, 06 Sep 2010 09:25:59 GMT

Staying healthy is an option you need to make. Staying healthy is not difficult; it is about caring for yourself, eating a balanced meal and following an exercise regime. You can stay healthy at all ages. Different diet plans, different medical treatments and a well-suiting exercise plan will take care of your health for a lifetime.

Some important ways of staying healthy are:

- Try to be physically active

- Maintain a healthy weight

- Quit smoking if you are a smoker

- Get recommended screening tests

- Eat a nutritious diet

- Take preventive medicines if required

Some screening tests for men recommended are:

Obesity: Calculate your BMI (body mass index) to identify if you are overweight.

Cholesterol: Starting from age 35, check your cholesterol regularly. If you are under 35 and have the following ailments like diabetes, heart related ailments, high blood pressure and if you are a smoker then also check for cholesterol.

High blood pressure: This should be monitored for all age groups and is important. High blood pressure is anything over 130 / 90.

Colorectal cancer: Starting age 50, you should check for colorectal cancer. If you have a family history of cancer, this could be checked earlier also.

Diabetes: Check for blood sugar / diabetes if you are suffering from high blood pressure or cholesterol.

Depression: Your emotional health is as important as your physical health. Talk to your doctor if you are feeling down for more than a week.

Sexually transmitted diseases: Your doctor should check you for gonorrhea, syphilis, Chlamydia, or other sexually transmitted infections once you attain the mature age.

HIV: Ask your medical practitioner about HIV screening if you:

- Have had sex with men after 1975

- If you have had unprotected sex

- Have had multiple partners

- Exchanged sex for money or drugs

- Had any past partners who are HIV positive

- If you are being treated for any sexually transmitted diseases

- If you had a blood transfusion between 1978 – 1985

Abdominal Aortic Aneurysm: You need to be checked for abnormally large or swollen blood vessel in your abdomen if you are between 65-75 yrs old and have smoked over 100 cigarettes in your lifetime.

Some steps to good health:

Be physically active

Walking, swimming, cycling and gymming are good ways to be physically active. If you are not active physically, include a session of at least 30 minutes into your daily life, do whatever you like doing.

Eat healthy

One must eat a balanced nutritious meal to stay healthy. Emphasize on fruits, vegetables, whole grains, fat-free or low-fat milk and milk products and include lean meats, poultry, fish, beans, eggs, and nuts in your diet. You may avoid Trans fats, cholesterol, salt (sodium), and added sugars

Maintain a healthy weight

The combination of the above two will result in healthy weight.

Alcohol to be consumed in moderation

No more than two drinks are recommended daily. Try to keep it for the weekends or special days.

Medicines for disease prevention

Aspirin

This can be taken in consultation with your doctor if you are

- more than 45 years of age

- Younger than 45 but suffer from

Ø high blood pressure

Ø high cholesterol

Ø diabetes

Ø if you smoke

Immunizations

You should stay informed and upto date with your immunizations. You should:

- take a flu shot every year starting age of 50 and if younger ask your doctor

- Take pneumonia shot once after the age of 65 and if younger ask your doctor.

Keeping good health is not such a task. Maintain a checklist for your health check ups with timelines so that you don’t miss any important check up or test. Eat a balanced, nutritious meal and do 30 minutes of exercises each day. This is good enough to maintain a good healthy through all ages.

Don'ts after a Meal - Myth or Fact

Mon, 06 Sep 2010 09:06:27 GMT

Our health is an asset to us and many factors affect it so we need to take care of our health in every possible way. Some factors like our genetic makeup or age is beyond our control but changes in our lifestyle can help make these better. How a person lives determines how healthy he or she is. Habits and choices are a very important part of our lifestyle. Sometimes we follow routine and habits even without realizing that it may not be good for us.

Some of us have bad after-meal habits. We tend to undertake activities that are not important after eating a meal. Eating certain foods and doing certain activities after a meal may cause our body to react or interfere with the process of digestion and metabolism. We are also aware of the fact that these factors give birth to many myths as well. Myths are partial or total ignorance and speculation that we hear constantly and these are generally handed down from generations. There are many myths that talk about the dos and don’ts after a meal – here are a set of rules that are not good for us post having a meal.

Do not walk after a meal

Myth: Walking or strolling after a meal is not bad and rather, leisure walking after a meal helps the food to digest, it controls weight and is excellent for people who have a problem with indigestion or flatulence. Brisk walking immediately after a meal is bad for the digestive system to absorb the nutrition from the food we eat. Wait at least thirty minutes to an hour before you can go out for your walk.

Don't smoke

Myth: There is no proof that smoking post a meal increases the risks already associated with smoking. Smoking cigarettes is harmful to your health at any given time. Cigarettes are one of the most carcinogens (substances that cause cancer) known. They are the single most common causes of cancer worldwide.

After Dinner Tea/Coffee helps in digestion

Myth: Drinking tea or coffee after eating a meal may interfere with the absorption of non-heme iron (found in plants as opposed to heme iron found in meats) consumed. This is because tanin (found in tea) forms a bond to the iron, limiting the body's ability to absorb this vital mineral. It is advised to limit your tea drinking to between meals or one hour after a meal.

Don't sleep immediately

Fact: Sleeping immediately after a meal results in digestion problems and further leading to gastro-intestinal problems. After eating, the BMR (Basal metabolic rate) in the body increases and sleeping immediately decreases the BMR causing digestion problems. Habitually sleeping immediately after a meal leads to obesity. One should wait for at least 2-3 hours and then sleep. Also when you sleep, sleep in a position so that the head is slightly at a higher level than the body.

A Bath after a meal refreshes you

Myth: Again, the bath would decrease the BMR causing digestion problems which can create problems and complications in the long run.

Avoid Cold water

Myth: A lot of people believe in the myth that cold water can freeze food, especially those containing oils that may lead to obesity, cancer and other ailments. The truth: the internal heat of our body nullifies any difference in temperature among the various items that you have consumed before it reaches the intestine.

Have fruits after a meal

Myth: Some fruits like oranges and some melons are citric in nature and may lead to further reactions on combining with the acids and complex compounds in the food leading to stomach upset or problems in digestion. So it is best to have your fruits one or two hours before or after your meal. This will also avoid a spike in blood sugar levels.

Learning to eat healthy and leading a healthy lifestyle is easier that you might think it is. It is a good way of life, costs nothing extra and does not require any expensive equipment.

Early Consumption of Soda Indicates Unhealthy Diet

Thu, 02 Sep 2010 09:41:45 GMT

Soda is a favorite drink with most people on this planet. Every year, in United States alone, billions of gallons of soda are sold. Though this drink is very popular, it is believed that drinking soda is bad for health and may develop serious health ailments if drank regularly. Soda is high in sugar. Drinkers easily put on weight when they consume this drink often without benefitting the smallest quantity of nutritional value from it. Soda drinkers most often suffer from tooth decay as well.

A ten-year old study revealed those girls who start drinking soda as early as 5 years old were less fortunate to meet the nutritional standards for the entire period of study that ended at 15 years of age. Girls who did not drink soda at the same age had healthier diets.

The difference between the two groups in nutrient intake is "not just because of what they are consuming, but because of what they are not consuming," said Laura Fiorito, postdoctoral fellow in Penn State's Center for Child Obesity Research.

Milk intake was also different between the two groups. Soda drinkers drank little or no milk while the non-soda drinkers consumed 10-11 ounces of milk per day. According to the researchers of the journal of the American Dietetic association, ‘for optimal health and growth, adequate nutrient intake is necessary’.

According to the Institute of Medicine, part of the National Academy of Sciences, young girls between 14-18 years of age should get a daily dose of 65 mg of Vitamin C. Here, soda drinkers fell short at 55 mg daily while the non soda drinkers exceeded at 70.5 mg per day.

The institute also recommends an intake of 1,300 mg of calcium per day for all girls of the same age group. At age 15, soda drinkers were found to be consuming 767 mg per day while the non soda drinkers had slighter higher intake of 8.51 mg but still deficit. It was found that both groups upped their soda consumption by the time they turned 15 years of age. It is believed that children make up their drinking pattern by the age of 5.

The study documented meal times every two years for 170 girls for 10 years. Girls who drank soda drank roughly 4 ounces at the age of 5. Their intake of fiber, protein, vitamin C, vitamin D, calcium, magnesium, phosphorous, and potassium were much lower that the non-soda drinkers. The intake of sugar for the soda drinkers was also considerably high.

Parents are said to influence the children whether soda drinkers or not. An increased BMI for the parents was solely responsible due to soda drinking. They influenced their children too. Other drink beverages have also come under scrutiny recently for their negative influence on health. The American Academy of Pediatrics has also stated in 2001 on the fruit juice intake of children. They have not issued any formal statement on soda but it is clearly understandable that soda can prevent the child from a healthy nutritious diet.

Other researchers on the study were Leann L. Birch, distinguished professor of human development and family studies; Helen Smiciklas-Wright, Professor Emerita of nutritional sciences; Diane C. Mitchell, diet assessment coordinator, and Michele Marini, project assistant, all at Penn State.

Vitamin B complex

Thu, 02 Sep 2010 09:17:01 GMT

Vitamin B complex consists of all the important B-vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12 plus vitamins, biotin, Choline, and Inositol. Vitamin B complex is essential for functioning of our body properly. Here are 5 top reasons, why we need vitamin B complex in our diet:

1. Production of energy

Vitamin B1 is essential to convert the carbohydrates we consume into glucose in the body. Vitamin B2, vitamin B3, vitamin B5, vitamin B6 and biotin are required to convert glucose to energy. The deficiency of these in the body would lead to immense fatigue and lethargy.

2. Healthy nervous system

Vitamin B complex is important in the functioning of the nervous system. The nerve regulating substances and proper functioning of the adrenal glands is controlled by Vitamin B5. Vitamin B1, Vitamin B6 and Vitamin B12 regulate and control the functioning of the entire nervous system including brain function. Vitamins B9 prevent neural tube defects in the foetus during pregnancy. A deficiency in the B-complex vitamins could also lead to stress and depression.

3. Digestion

Vitamin B Complex is important for good digestion, production of Hydrochloric acid (HCl) and to assist in the breakdown of fats, proteins and carbohydrates. The most vital for good digestion are the Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6. A deficiency in any of them could lead to impaired digestion and deficiency of essential nutrients.

4. Healthy hair, nails and skin

Cell reproduction and the correct RNA & DNA synthesis is a result of the Vitamin B-complex. Our skin, hair and nails grow constantly and renew themselves hence we need the following B-vitamins to ensure their good health. Deficiency in any of these vitamins, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline can lead to dry skin, wrinkles, acne, rash, falling hair and splitting nails.

5. Synergy

The B-vitamins work closely with each other and a deficiency in any one of them can lead to poor functioning of one or all of them even if the supply is good. The B-vitamins should be taken as a complex and the individual Vitamin B should be topped up if necessarily.

The B-vitamins are water-soluble where any excess where all excess is eliminated through the urine. They can be taken on a daily basis. Only Vitamin B12 can be stored. A high dose of Vitamin B complex can turn the urine dark yellow or fluorescent so there is nothing to be alarmed.

Food sources of the Vitamin B complex

- B1 and B2 are found in whole grains and cereals. B1 is also found in potatoes, pork, seafood, liver and kidney beans. B2 is found in bread, dairy products and green leafy vegetables.

- Liver, fish, chicken, lean meat; nuts, whole grains and dried beans are rich in vitamin B3.

- Vitamins B5 is present in almost all foods.

- Vitamin B6 is present in fish, liver, pork, chicken, potatoes, wheat germ, bananas and dried beans.

- Vitamin B7 is found in peanuts, liver, egg yolks, bananas, mushrooms, watermelon and grapefruit.

- Green leafy vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans and wheat bread are all rich in vitamin B9.

- Vitamin B12 is found in eggs, meat, poultry, shellfish and milk products

Vitamin B complex deficiency - MAJOR CAUSES

A lot of people suffer from Vitamin B deficiency for varied reasons, which are:

- Stress: Emotional, physical and spiritual

- Processed food consumption: these are not real foods and bad for health

- Refined sugar: An average person consumes about 140 lbs of sugar per annum that strips the body of its vitamin B storage.

- Drugs: Prescription as well as recreational drugs deplete Vitamin B

- Toxins: The presence of poisons in the personal care products and environment eliminates Vitamin B complex

- Malnutrition: Often people are malnourished due to lack of eating the right foods.

- Cooking: People nowadays do not eat enough real and raw foods hence Vitamin B is killed or depleted.

Try to consciously include Vitamin B complex in your diet or as a supplement.

Diet guide for healthy eating

Thu, 02 Sep 2010 08:54:59 GMT

Diet is the most vital part of our everyday living. Our eating habits, vitamins and our daily intake plays a very important role in our lives. The body’s ability to remain well is a result of our daily nutrition. Nutrition refers to the nourishing of our body, our ability to keep it healthy and functioning. The minds ability to work is a direct result of protein intake, no protein means no intelligence. The knowledge of providing ourselves with essential nutritional needs comes from educating ourselves about our body and the foods we buy prepare and consume for ourselves and our families.

Our eating habits should be disciplined while young. It helps. Changing habits when older is more difficult so if good nutrition is a childhood trait, we grow healthy. Good nutrition leads to a healthy, happy, long, and quality life. There is as much room for unhealthy eating just as good nutrition but bad nutritional habits hold more appeal. Healthy eating is not about strict nutrition, bad food, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible. Healthy eating is all about learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against mental depression. The decision to improve your diet depends on a lot of questions:

- What should I eat?

- What should I not eat?

- How much quantity should I eat?

- Which nutrients are good for me?

- What do the nutrients do?

- What foods contain good nutrients?

If these questions have ever crossed your mind or do cross your mind in the future, you are on the right track and going to right way towards good health. We shall discuss the basics of nutrition to explain how and why we need these for the proper functioning of our bodies.

Calories

A calorie is the unit of measurement for how much energy there is in a food or drink. We consume calories in the form of carbohydrates, protein and fat. Calories also play the largest role in weight control. If you consume more calories than your body needs to use for energy, the left over calories will be stored on the body mostly in the form of fat. The recommended calories for each of us is different, it is calculated depending on our gender, age, weight and height.

Fat
Fat plays an important role in healthy hair, skin and cell function and is the source of essential fatty acids, another extremely important part of our diet. As opposed to what to hear about fat and weight gain, fat is essential for the absorption of certain vitamins too. Not all fats are good though, some sources of good fatty foods are almonds, peanuts, nuts & seeds, salmon, sardines, mackerel and other fish, fish oil, olive oil, canola oil and avocado. 20 – 30% of our total intake of calories should come from fat.

Saturated Fat

This is the ‘bad’ kind of fat. Saturated fat is the main dietary cause of high blood cholesterol. Some food sources of this kind of fat are junk foods like chips and candy, pastries, cookies, fast food, milk, cheese and butter in excess and some animal and poultry fat. Not more than 7% of the total calorie intake should come from saturated fat.

Trans Fat

A diet containing a significant amount of Trans fat increases your risk of heart disease, stroke, type 2 diabetes and possibly even more. Some food sources of Trans fat are processed foods, junk foods, red meats and fatty foods. A total of 2% of our total calorie intake usually comes from the trans fat.

Cholesterol

Cholesterol isn’t all that bad. There are two kinds of Cholesterol, one that the body produces and what we get from the foods. The one that the body or liver makes is what we need. The amount we get through our diet should be kept within a certain limit. Some food sources of cholesterol are egg yolks, dairy products, meat, chicken, turkey and oily fish. We should consume less than 300 milligrams per day as recommended by the American heart association.

Sodium

Sodium is good as long as it is the adequate amount required by the body. Sodium is required by the body to help maintain proper fluid balance and helps with the functions of nerves and muscles. Sodium can be found in salted snacks like pretzels and chips and canned foods like ham, bacon, beef and hot dogs. The recommended sodium intake should not be more that 1500 – 2300 milligrams per day.

Carbohydrates

This is required by the body as the major source of energy. There are two kinds of Carbohydrates, simple and complex. Simple carbohydrates should be avoided due to the speed at which they are digested. They digest quickly and has a negative effect on our blood insulin levels. Complex carbohydrates on the other hand digest slower and should therefore comprise the majority of your carb intake. Some complex carb food products are fruits & vegetables, whole wheat foods and whole grain foods. 50% of our total calorie intake should come from carbohydrates.

Fiber

Fiber plays a key role in the health of the digestive system. There are two types, soluble and insoluble. Soluble fiber reduced LDL cholesterol and decreases the risk of cardiovascular diseases. Insoluble fiber also decreases cardiovascular risks and slows the progression of cardiovascular diseases in those who already have the disease. Some good source of fiber foods are most grain / whole wheat products, fruits / vegetables, oatmeal and bran. The recommended dose is 14 grams of fiber for every 1000 calories we consume.

Protein
Protein is necessary for building and repairing the body's tissues. It plays an important role in muscle, cell and organ function. It is present in muscle, hair, skin, bone, and nearly every other body part, which makes protein a very important part of a healthy diet. The USDA recommends that about 15-20 percent of your total calorie intake comes from protein and the food sources are chicken, turkey, lean meat, fish, egg whites etc.

The basics of nutrition are clear to us now. So we need to put it together to make it a healthy diet. It is pretty simple since you know what your daily intake needs to be. Hence you need to take foods according to the recommendation and lead a healthy lifestyle. The step by step to good health is to remember the following.

- Calories: This is the starting point of your nutrition. Make a chart as per your body type.

- Fat / Carbs and protein: Decide on the foods where you get these sources and eat the right amount of each.

- Food selection: Select the foods that will supply this nutrition and keep the junk food out as much as possible.

- Organization: Once the basics are figured out, organize yourself as you how to make this a daily habit.

- Consistency: You need to be consistent for it to work. A one day good nutrition will not help. So make this your lifestyle.

It is not half as difficult as it seems but rather interesting. It is a matter of habit. Once you get into the habit of good nutrition, it is a lifelong asset. You will pass it on to your next generation and so forth. A good diet and good nutrition is parallel to none other, this habit is a treasure to be shared with you loved one.

Liquid intake for good health

Tue, 31 Aug 2010 09:08:42 GMT

Water consumption is good for our health and diet. Our body contains 60% to 70% water. The majority content of blood is also water, and our muscles, lungs and brains also contain water. Water is one of the most important content of our system. We need water to regulate our body temperature and aid nutrients to travel to all the organs in the body. Water also helps in transporting oxygen to our cells, removes waste and protects our organs and joints.

Lack of fluids in our body leads to dehydration

We lose water through sweating, urinating and respiration. If someone is very active, he loses more water than someone who leads a sedentary life. Diuretics like coffee and alcohol consumption need you to drink more water because though it’s liquid, it causes dehydration. With mild dehydration one can suffer joint pain, lower back pain, headache and constipation. Yellow color urine combined with a strong odor may also be signs of dehydration. The obvious sign of dehydration is thirst but one should not wait to feel thirsty before drinking water. Water must be consumed adequately, at least 8 to 12 glasses a day.

How much water does one need?

A good estimate would be to weigh yourself in pounds and divide that by half. That is the amount in ounces that you need to drink per day. Say you are 160 pounds then you should drink 80 ounces per day. If you are actively involved in exercising, then you need to add eight ounces for every 20 minutes of exercising. If you consume alcoholic beverage, you should have the equal amount of water. Flights also dehydrate us so we must drink plenty of water when we fly. People living in dry and arid climatic conditions should add another two servings of water per day. So your water intake really depends on your health, kind of activities you do and the kind of climate where you reside.

The foods we eat also provide us water. 20% of the water comes from the food we eat. The rest should come from the liquids we drink. Sodas are not a good option due to its high sugar content. Juices are more healthy and preferred since they contain vitamins and nutrients in them. Sports drinks contain electrolytes and are beneficial for health. Caffeinated drinks also dehydrating and can add to wanting more water.

Sometimes it may be difficult to get time to drink water regularly. Keeping a water bottle handy may help. You must drink water during travelling, exercising and working. If plain water bores, a dash of lime may help. Some brands of water with different flavors are available but try to watch out for high calories in them.

Diseases caused by dehydration

Extreme dehydration can cause failure of many organs in the body. It can mess up a lot bodily functions like digestion, synthesis, delivery and excretion. When the degree of dehydration increases, the body approaches a limit beyond which the body starts to lose its balance. Dehydration also has more serious effects on the body like chronic pain in the stomach and colon, pain in the rheumatic joints, back and legs. The scariest sign of it all is pain in the heart. Dehydration harms the immune system cells as well and the disorder causes immune diseases. Other more complex conditions like asthma, bronchitis, infertility, multiple sclerosis, Parkinson’s, Alzheimer disease and cancer is also affected by lack of water.

Having enough salt in the body also helps refueling water in the body. Salt balances and normalizes the composition of the blood and fluid. Water is very important to any living being and more so for human since our brain and body works more intricately and complexly than other living organisms. Water consumption should be made into a habit since childhood. Drinking adequate water keeps many diseases and ill health away.

Effects of high vitamins intake

Tue, 31 Aug 2010 08:54:44 GMT

Vitamins are necessary to sustain life. A vitamin is a molecule that our body needs to carry out certain reactions. They have to be obtained from food as they are not produced in the body for our growth, vitality and complete well being. Hence the molecules must be derived through the food we eat. The human body is known to need at least 13 kinds of Vitamins in order to lead a healthy life. Vitamins have multiples function and influence almost all the organs in the body. They are involved in growth, helps in producing healthy babies and take care of the maintenance of health. They are actively involved in the metabolism of our body helping the body to use essential nutrients like carbohydrates, fats, proteins and minerals. Vitamins help in digestion, mental alertness and resistance to infections.

Vitamins are all organic. Organic substances are those that contain carbon and some materials from living organisms like plants and animals. The listed group of Vitamins are:

- Biotine

- Carotenes

- Folate (Folic Acid)

- Vitamin A

- Vitamin B-Complex

- Vitamin B1 (Thiamin)

- Vitamin B12 (Cobalamin)

- Vitamin B2 ( Riboflavin)

- Vitamin B3 (Niacin)

- Vitamin B5 (Panthothenic Acid)

- Vitamin B6 (Pyridoxine)

- Vitamin C

- Vitamin D

- Vitamin E

- Vitamin K

Vitamins are usually divided into two categories: fat soluble and water soluble. Vitamins A, D, E and K are fat soluble, they need some amount of fats and minerals to help in absorption in the digestive system and are stored in the liver. The other vitamins are water soluble where the excess gets excreted with urine. The water soluble vitamins need to be replenished frequently. Vitamins in our body are used in many ways. The main role of Vitamin A is in the production of the Retina which is used in the eyes to sense light. One cannot produce the retinal without the Vit A and you are blind without the retina. Vitamin C forms the collagens which help in holding the blood vessels and loose teeth in their socket. The body even stores some vitamins like Vitamin A almost up to a year’s supply which is stored in the liver while some Vitamins need to be re-supplied frequently.

Vitamins are a great supplement but taken in overdose can be harmful. There are harmful results from consuming extra amounts of vitamins. Let’s look at some overdose symptoms below.

- An overdose of Vitamin B6 causes sensory control and motor control loss

- If an overdose of vitamin E occurs it could cause blood clots, fatigue, tumors in the breast, and reproductive problems.

- Consuming excess amounts of Vitamins A and D could lead to cirrhosis of the liver, fatigue and dry, itchy skin.

Vitamins should be taken as prescribed by your doctor. It is best to consult your doctor about what you need and if you have any vitamin deficiency. He will conduct proper testing and diagnose the right vitamin diet for you. Just like excessive amounts of vitamins are bad for us, the deficiency of vitamins in our body is as bad. Let’s look at what some Vitamin deficiency can do to our body.

- Deficiencies of Vitamins A, C, E and beta carotene have been linked to heart diseases. Vitamin E prevents blood clots and formation of fatty substances on the walls of the arteries.

- Vitamin E deficiency should not be allowed if a person is suffering from type II diabetes

- Deficiency in Vitamins B12 and folate reduce homocysteine levels which in turn may lead to heart diseases

Vitamins are crucial for all our bodily processes and functions be it immune, hormonal and the nervous system. The right amount of Vitamins are good for the body and not excessive or a vitamin deficiency state. The right diet is important in consultation with a physician for the perfect vitamin balance in our body.

13 Most Common Causes of Weight Gain

Tue, 31 Aug 2010 08:42:42 GMT

The causes of weight gain are not specific nor does it happen in one day. The fat accumulates over a period of time and could happen due to multiples reasons like a bad lifestyle, slow metabolism, or simply overeating. The effects of weight gain are bad health, depression and lethargy. One should not wait for too long to action weight gain as it is not an easy task to lose weight. Weight gain can be slow or rapid and one needs to keep check on his or her weight at least once a week so that any change is noticeable. Most often people gain weight when they eat more than they can burn off though there could be several other issues that can cause weight gain.

Sometimes people try all sort of measures to lose weight, they exercise, eat right and still don’t see the needle in the weighing scale going down. This is when we need to seek medical help so that we know why we are gaining weight. Once the medical issues are addressed, losing weight may not be so hard after-all. Some common causes for weight gain are:

Hypothyroidism: This is probably the most common factor for weight gain. The deficiency of the thyroid hormone results in reduced metabolism which in turn makes a person gain weight. The symptoms associated with Hypothyroidism are tiredness, lethargy, swelling of the face, puffy eyes, dry skin, decreased sweating, poor memory, slow speech and husky voice, weakness, intolerance to cold and headache.

Blood Sugar Imbalance: Intake of refined carbohydrates can bring about variations in blood sugar levels. For instance eating sweet increases the amount of sugar in the blood and the hormone insulin is released causing the sugar to be stored away and sugar levels lowers; the craving for more sweets triggers to stabilize blood sugar balance.

Kidney, heart and liver diseases: Diseases in these organs cause fluid retention, which results in general puffiness all over the body, particularly the eyes and ankles.

Prescription drugs: Intake of oral contraceptives containing estrogen may result in fluid retention and over-eating. Steroids, anti-depressants and diabetic medications can also cause weight gain.

Compulsive eating or emotional eating: Many people combat stress and depression by eating excessively. Sources of stress may not be evident always but may influence eating habits and cause weight gain.

Food sensitivity: Reactions to all kinds of food are not immediate. Hours later there may be bloating and swelling of hands, legs, abdomen, chin and around the eyes. Most of the weight is fluid due to the release of certain hormones from the food.

Migraine relievers: Migraine relievers might make you gain weight but there are multiple choice of medication available in the market so you can ask you doctor for the best possible choice to keep the weight in control.

Aging: Due to aging, most people tend to feel lazy and lower their physical activities which may lead to weight gain. We have talked about most of the medical conditions that cause weight gain. Now we will look at some of the lifestyle conditions which are as bad or even worse for this fat related issue.

Lack of sleep: When you’re tired your body can’t function as it normally would and begins storing more fat.

Working too much: Not moving much and inactivity can cause you to burn few calories than usual and put on a few pounds over time.

Drinking excessive soda: Too much soda can help you to pack on the pounds, if you can’t give up, try diet soda.

Quitting smoking: People tend to put on weight when they quit smoking, Try to compensate for the change by adjusting your diet and lifestyle.

Alcohol: Beer and cocktails encourages calories to add to your weight. If you are drinking more than usual, its time for a reality check.

Gaining weight is a combination of a health and lifestyle hazard. We as adults should look into the nutrition of kids as well as for ourselves. To some degree to lose and maintain weight is determined by our genes but this is not so usual. Some people will need more effort to lose weight than some others but we will all need to try.

Daily workouts to live longer

Fri, 27 Aug 2010 11:13:29 GMT

Good health is a combination of good nutrition, a daily exercise routine and a healthy lifestyle without the dependence of drinking and smoking. Daily workout means being happier, feeling healthier and feeling more energetic. It is said that daily workouts can add upto 4 years more to your life. 30 minutes per day of any activity is good enough for you to keep healthy. You can walk, go for jogging, cycling, and gymming or even do yoga, as long as you are doing something.

Maintaining your weight will reduce the chances of heart related ailments and disabilities. If your weight is more than what it is supposed to be, you need to lose that weight in order to feel healthy, lighter and happier. Eating smaller portions and staying active will help your metabolism work well and help you stay healthier. It is proven that instead of three big meals, five smaller meals are more efficient for the working of the metabolism in our body.

The most important components of physical fitness are:

Cardiovascular Endurance

Cardiopulmonary or cardiovascular endurance is the body’s ability to continue aerobic exercises for over 90 seconds continuously or for a prolonged period of time. Cardio exercises increases the efficiency of the heart, lunges and vascular system. This endurance is important as the more fit you are the healthier your lungs, heart and vascular system is. Many agree that the cardiovascular endurance is the most important of all components of physical fitness.

Muscular strength

Muscular strength is important for the efficiency in activities of our daily living (ADLs). ADLs in different people may be different but activities like push ups, pull ups and weights. Muscular strength allows our body to distribute stamina and energy to carry out our work with ease and increase endurance to stay fit.

Muscular endurance

Muscular strength is important for short duration muscle contraction while muscular endurance is the level in-between muscular strength and cardiovascular endurance. To be fit, muscular endurance is imperative.

Flexibility

Flexibility is the ease of motion between each and every joint in our body. Flexibility proves to us how efficient our muscles are. If flexibility is not present, cardiovascular endurance, muscle strength and muscular endurance is affected.

Body composition

The body composition estimates how much fat the body has in conjunction to muscle, bone, water and the organs. With a poor body composition the body may suffer obesity and higher chances of chronic diseases and depression. Regular exercises and a proper diet are a must to maintain a balanced body composition.

All the above components are entwined and interlinked with each other for good health. If you are healthy and strong you should be able to jog a mile without feeling tired and if you can’t your endurance levels are not upto the fitness mark. Being fit is not a choice; it must be built into other regular habits. Working out enhances the quality of life as well as increases the life span. It not only attributes to good physical health but a healthy state of mind.

One must take care of himself or herself by including a daily workout schedule alongside a nutritious diet. The combination of this both will help in living longer, feeling lighter and leading a good life.

What is H1N1?

Fri, 27 Aug 2010 11:00:49 GMT

Swine flu (swine influenza) or H1N1 is a respiratory disease that is caused by viruses (influenza viruses) which infects the respiratory tract of pigs and result in secretions from the nose, a rough barking-like coughing, lowered appetite and impatient behavior. Swine flu produces the same symptoms in pigs as human flu has on people. Swine flu could last for one to two weeks in surviving pigs. People who develop the swine flu infection are generally associated with pigs (for example, farmers, pork processors) or otherwise, In some cases the cross-species infections (swine virus to man; human flu virus to pigs) have remained locally and have not caused infections at the national or worldwide levels in pigs or humans. Unfortunately, this cross-species situation with these flu viruses has changed. Researchers probe on the 2009 swine flu outbreak that was first seen in Mexico, should be termed H1N1 flu since it was found to infect people that exhibit two main surface antigens - H1 (hemagglutinin type 1) and N1 (neuraminidase type1). Newer investigations emphasize the eight RNA strands from novel H1N1 flu have one strand derived from human flu strains, two from avian (bird) strains, and five from swine strains.

Symptoms

Symptoms of the swine flu are very alike to influenza symptoms, they are:

- Fever over 100F

- Cough

- Nasal secretions

- Fatigue

- Headache

- Nausea

- Vomiting

- Diarrhea

Most people infected in Mexico are young adults which arises suspicion amongst researchers that a strong immune system may cause collateral tissue damage. In some cases respiratory discomfort becomes severe and patients are given respiratory support or ventilators to breathe. In extreme cases the patient may also develop seizures. Death in these cases results from secondary bacterial infection of the lungs and antibiotics have to be taken for this.

Treatment of H1N1

The best treatment for influenza infections in human beings is prevention by vaccination. Several laboratories have produced different vaccines and the first one was released in 2009 as a nasal spray vaccine. It was approved for use in people from the ages of 2 to 49 years. This medicine contains a live attenuated H1N1 virus that is not for use in women who are pregnant or in people who are immunocompromised. Another vaccine was developed as an injectable vaccine in October 2009 which is approved for use in pregnant women as well as children above 6 months old and for the use of elderly patients as well.

Both these vaccines were approved by the CDC after they underwent clinical trials to prove their safety and effective results. However caregivers should be alert and aware of the vaccine guidelines that comes with the vaccines and these maybe occasional but yet the guidelines change so one has to go through them all the time before administering. Please see the timeline update for the current information on the vaccines.

Two anti-viral agents have been submitted to help prevent or reduce the effects of swine flu. They are zanamivir (Relenza) and oseltamivir (Tamiflu), both of these also used to prevent influenza A and B symptoms. These drugs should not be used without a prescription or indiscriminately since viral resistance to them can occur. They are also not recommended if the symptoms have been present for 48 hours or more though hospitalized patients may be treated past the 48-hour guideline.

Severity in this infection may need added supportive measures like ventilation support and treatment of infections like pneumonia that can happen in patients with severe influenza. The CDC has suggested in their guidelines that pregnant women could be treated with the two antiviral agents as well.