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Showing posts with label healthy habit. Show all posts
Showing posts with label healthy habit. Show all posts

Jun 19, 2012

How to be hydrated in Summer...



To keep dehydration at bay this season, include lots of fruits in your daily diet.
- Citrus fruits like oranges and sweet lime are juicy and high in water content.
- Apricots can be cut and eaten or baked, cooked and pureed.
- Blackcurrants with their intense flavour are best mixed with other fruits like strawberries, raspberries or apples.


Opt for sweet cherries, which can be added to fruit salads.
- Plums are sweet enough to eat raw, or you can make them into crumbles, pies or tarts.
- Raspberries can be eaten raw and pureed.
- Strawberries are the fresh produce of summer. Serve them chilled.
- Watermelons have high water content and taste sweet and juicy. Make a tall glass of fresh watermelon juice and enjoy.

Jun 22, 2011

Basic Health Tips for Men


How to take care of health in case of Men ?

              While the life-expectancy gap between men and women has decreased, it's no secret that men still need to pay more attention to their bodies. Several things work against men. They tend to smoke and drink more than women. They don't seek medical help as often as women. Some men define themselves by their work, which can add to stress.

There are also health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face - like colon cancer or heart disease- can be prevented and treated with early diagnosis. Screening tests can find diseases early, when they are easier to treat. It's important to have regular checkups and screenings.

Tips for a safe and healthy life:



1. Maintain a healthy weight and eat healthy-eat a variety of fruits, vegetables, whole grains and pulses. Reduce sugar, salt and fat/oil in the diet.

2. Be active-exercise regularly for at least 45minutes or choose a sport/outdoor activity that you will enjoy.

3. Protect yourself-wear protective gears like helmets, seat belts when required.

4. Stop smoking, reduce/avoid alcohol consumption and manage stress.

5. Get regular check-ups.

Everyone tends to be overworked, overstressed and under-rested, and a large amount of diseases are related to this imbalance. 
 
The mind, body and spirit are all intimately connected. Men need to create a balance of work, family and personal time for optimal health.

5 Myths of Dental Caries


Brushing, flossing, and regular dental check-ups are standard for oral health care, but there are some more things you need to know about dental care - dental caries.

Check the myths and facts about dental caries below.

Myth: Sugar causes dental caries.

Fact: Lack of oral hygiene causes dental caries. Dental caries is a complex disease influenced by many factors such as the nutritional status of individual, bacteria naturally present in the mouth, salivary flow, dietary behavior, oral hygiene, water intake and overall health. In people who don't brush their teeth twice a day with a fluoride containing toothpaste, frequent intake of foods or drinks containing fermentable carbohydrates such as sweets, fruit-juices, dried fruits, potato chips, etc. are known to cause tooth decay.

Myth: Losing milk teeth due to tooth decay is fine

Fact: It is a common myth that losing milk teeth due to tooth decay is insignificant because milk teeth fall out anyway. If cavities are left untreated in milk teeth, they can develop into serious pain and abscesses. It can also result in damage to the crowns of the permanent teeth developing below them. If milk teeth are lost prematurely, the permanent teeth may erupt mal-positioned and require advanced treatment later on.

Myth: Dental caries is only a young person's problem

Fact: Adults and elders are more likely to have chronic health conditions, like diabetes, which are risk factors for periodontal disease. Commonly used drugs such as antidepressants, diuretics, antihistamines and sedatives increase the risk of tooth decay by reducing saliva production. Saliva is vital in fighting tooth decay because it helps neutralize acids, has a disinfectant quality, washes away bacteria, and helps prevent food from sticking to your teeth. Lack of saliva, means that the mouth is getting cleansed more slowly. This increases the risk of oral problems. Also, in adults and elders, receding gums can result in root decay.

Myth: Acidic foods like lemons have nothing to do with dental caries

Fact: Acidic foods such as lemons, citrus juices, or soft drinks don't cause cavities directly, but they may be putting your enamel in danger. Acids can cause erosion of the tooth-protecting enamel, weakening the tooth. If you lose the enamel's protection and expose the underlying dentin, your tooth is now more prone to decay.

Read more on Dental care and hygiene -

Jan 14, 2011

Healthy habits


Healthy Food  :
_ Eat at least 5 servings of fruit and vegetables a day.
_   Avoid Fats & oils.
_   Avoid Salt & Sugar.
_  Benefits – Provides all necessary vitamins & minerals to your body. It helps to control your  weight. It helps to improve heart health.
_ Drink green tea, Eat almonds & walnuts.

_ Benefits –
 1.Green tea has got many vital antioxidants which helps to improve immunity & fights against ageing.
2. Dried fruits are important sources of vitamins, minerals and fiber in the diet.
3. Regular exercise is the easiest way to stay healthy.

_  Benefits –
1) help to prevent heart attacks and strokes
2) Reduces Blood Pressure in Hypertensive
3) Better Blood Glucose level control in diabetics.
4) Improves Calcium absorption & prevents osteoporosis
5) It postpones ageing.
6) A good stress reliever.

FIT formula for exercise
Frequency: 5-6 days per week.
Intensity: To achieve and maintain target heart rate i.e. 0.6 X (220- age)
Timings (Duration): 30-60 minutes per day.
Warming up and cool down for 5 minutes is must.

Medical Check Ups
_ Go for periodic medical check ups.
Benefits
1.    It helps in early detection of diseases.
2.    Prevention is not only better but also cheaper than cure

Not only children, adults also need vaccinations.
Contact your doctor fordetails.

Benefits –
1.    Vaccinations are required to prevent certain2.    serious diseases in future

Maintain A Healthy Weight
Combine exercise with healthy diet & reduce your weight to normal.
_ Keep watch on your BMI (Body Mass Index). Normal BMI = 20 to 24.9
Benefits –
1.    Healthy weight prevents diabetes, hypertension2.    and many other problems.

Avoid Tobacco Products
Benefits - Your risk of coronary heart disease will be halved within a year and will return to a normal level over time. Cancers like Mouth Cancer, Lung Cancer can be prevented by avoiding tobacco products.
 
Do Yoga & Meditation daily
Benefits - Relaxation techniques can be very useful in lowering your stress and anxiety levels. It helps in maintaining your good health.
Get enough sleep – Between 6-8 hrs sleeps is required. Not less
than 6 hrs and not more than 8 hrs.
Benefits – Better Sleep –Better Life. It helps in recharging your body for
next day. It improves memory. It also helps in weight management. It is
observed that person who sleeps less have more chances of weight gain.
 
Always think positively.
Benefits - Positive thinking helps in reducing stress level & prepare us to
face the difficult movements in better way.
 
Smile is contagious, so share this de-stressing activity with others who appear to be under stress.
Benefits – It relaxes the whole body. It boosts immune system. It releases
endorphins – body’s natural feel good chemicals.

Oct 26, 2010

Key Functions of Vitamin A


Vitamin A can be very helpful in our life :

Maintenance of normal vision

  • Our eyes need vitamin A to function effectively as vitamin A is involved in the production of a chemical called visual purple, which helps us to see in dim light.
  •  Growth, repair and cell differentiation Vitamin A is necessary for the growth and repair of many body cells including those of bones, teeth, collagen and cartilage. 
  • It is also essential for a process known as cell differentiation in which un-specialised cells are modified so that they can perform specific functions. 
  • Thus vitamin A plays a central role in tissue development and maintenance. 

Health of epithelial cells

  •   Vitamin A is vital for the formation of healthy epithelial cells. 
  •   These cells cover the internal and external surfaces of the body and are found in the skin, lungs, developing teeth, inner ear, cornea of the eye, sex organs, glands and their ducts, gums, nose, cervix and other areas. 
  •    Many epithelial cells produce mucus which is necessary to lubricate body surfaces and protect against invading micro-organisms. For example, the good health of the digestive tract lining is important in protecting against ulcers, and maintenance of the lining of the vagina and uterus is important in fertility.

 Pregnancy and fetal development

Because of its vital role in cell development and differentiation, adequate vitamin A helps to ensure that the changes which occur in the cells and tissues during fetal development take place normally. It may be involved in cell to cell communication. 

Protection against infection  - 

Known as 'the anti-infective vitamin', vitamin A plays an essential role in protecting your body from infection. It keeps body surfaces healthy so they can act as barriers to invading micro-organisms. 
 
Vitamin A stimulates and enhances many immune functions including antibody response and the activity of various white blood cells such as T helper cells and phagocytes. This immune-enhancing function promotes healing of infected tissues and increases resistance to infection. 

Other actions

Laboratory experiments have shown vitamin A to have antiviral activity. Vitamin A also has antioxidant activity and has a role in protecting against free radical damage which contributes to many common diseases. Vitamin A is involved in iron metabolism and storage.

Absorption and metabolism

The presence of fat and bile in the intestines is necessary for vitamin A absorption. Around 80 to 90 per cent of vitamin A in the diet is absorbed, although this is reduced in older people and those who have trouble absorbing fat, such as pancreatitis, celiac disease and cystic fibrosis sufferers, who may run the risk of vitamin A deficiency. Vitamin A is joined to fatty acids in the intestinal lining, combined with other substances and transported to the liver, which stores 90 per cent of the body's vitamin A.

Aspects of deficiency.  

 Eyes

One of the first symptoms of deficiency is night blindness due to lack of visual purple. Prolonged deficiency leads to xerophthalmia, a condition in which eyes become dry, ulcers appear on the cornea, the eyelids become swollen and sticky, and which eventually leads to blindness. Vitamin A deficiency is the leading preventable cause of blindness in developing countries. 

Skin

Prolonged deficiency leads to thickened dry skin which is prone to infections. Small hardened bumps of a protein known as keratin may develop around the hair follicles. 

Growth

Deficiency causes growth retardation; weight loss; diarrhoea, thickening of bone shafts; congenital malformations; impaired hearing, taste and smell; wasting of testicles; and reduced sperm count. Inadequate vitamin A intake can lead to improper tooth formation in children and to gum disease. 

Immune system

Epithelial surfaces are adversely affected by vitamin A deficiency, causing increased susceptibility to skin and respiratory infections. 
Immune cells and antibody functions are also affected which may lead to an increase in pre-cancerous cells in the epithelial tissues of the mouth, throat and lungs. 
Many studies have shown that vitamin A deficiency is associated with increased risk of infection in developing countries.

HIV

Vitamin A deficiency is often seen in HIV-positive people and this may be due to metabolic changes associated with HIV infection. 
A 1995 study done on HIV-infected drug users in the US found that there was a higher risk of death in those with vitamin A deficiency. 
Vitamin A deficiency is often seen in HIV-positive pregnant women and severe deficiency increases infant mortality and the risk of mother-to-child transmission of HIV. 

Thyroid gland -  

A deficiency of vitamin A can contribute to lower levels of active thyroid hormone with symptoms of low body temperature, depression, difficulty with weight loss, headaches and lethargy.

Cancer

Many studies suggest that high blood levels of vitamin A can help prevent certain forms of cancer, particularly cancers of epithelial tissue. This may be due to the importance of vitamin A in maintaining healthy epithelial cells, strengthening the immune system and stimulating the response to abnormal cells. Vitamin A deficiency may also increase the risk of breast cancer.

Lung cancer

Vitamin A-related compounds known as retinoids.  Of the six different types of retinoid receptors, three were found at lower levels in cancer cells. 
This studies have reflected the possibility that increasing dietary intake of vitamin A or taking supplements can be used to reduce the risk of lung cancer.

Lung function

Vitamin A supplements may be useful in treating chronic obstructive pulmonary disease.

Heart Disease

Low blood levels of vitamin A may be associated with the development of heart disease.

Arthritis

Vitamin A levels have also been found to be low in rheumatoid arthritis and systemic lupus erythematosus sufferers.

Leukoplakia

Vitamin A has also been shown to exert protective effects against leukoplakia, a pre-cancerous change in mucous membranes. It often occurs in the mouth and throat and is related to smoking.

Immunity

Adequate vitamin A intake, either from diet or supplements, is very important in boosting immunity and preventing sickness and death in children.  
Vitamin A eye drops have been used to treat eye problems including blurred vision, cataracts, glaucoma, conjunctivitis and dry eyes. 
 
Other disorders for which vitamin A has been tried include asthma, sebaceous cysts, fibrocystic breast disease and premenstrual syndrome. Vitamin A may also be useful in the prevention of ulcers.

Oct 25, 2010

What Is Manicure


What Is Manicure ?

      The appearance of our hands, nails and arms gives either a good or a bad impression depending on how we take care of them. The word manicure is derived from the Latin word manus meaning hand. Cure simply means care. 
 
Therefore, a manicure is a cosmetic beauty treatment for the fingernails and hands. 
Manicure treatment can be for hands and or nails but a common manicure found is the filling, shaping of the nails and the application of polish. 
Some manicures may also include painting of pictures on nails. 
Sanitation should be highly considered in this process because there is a possibility of spreading infection when the tools are shared among many people hence the manicure tools should always be sterilized.

There are different kinds of treatment that you can give you hands, such as paraffin treatment. 
 
  • The same is achieved when hands are dipped in melted paraffin or wax. Its purpose is to impart heat to the hand to relax its skin making it better to absorb lotion. 
  • The hand is dipped more than once to allow thicker wax coat to form. 
  • This makes the coating to say warm for long and to prevent premature tear. After this, you wrap your hands in a plastic or tin foil covered with cloth to retain warmth. 
  • Leave the hands for a few minutes then cool the paraffin and dry it. The paraffin wax can be infused with various botanical ingredients like aloe vera, chamomile, the tree oil and azulene. Fruit waxes such as those from peach, apple and strawberry is also often used.

Hot oil manicure is another type that cleans the cuticles softening them with oil. It’s advisable to use on a dry skin and nails that are brittle since it improves both by leaving them soft and pliable. An example of oils that can be used in hot oil manicure is olive oil.

The Standard Manicure Process

To carry out the manicure process well, there are some requirements that are supposed to be ready and sanitized. These include cuticle scissor, nail cutter, hydrogen peroxide, bleach, sponge, lukewarm water, nail flier, manicure shampoo, scrub/cold cream, nail paint remover and nail buffer. Once the materials are ready you can now start by considering how each of the materials is used.

Steps to Consider


Put some lukewarm water into a small tub or bucket. Add one pouch of manicure shampoo and hydrogen peroxide in the water.
 Then dissolve the mixture gently. Reduce any pain from nails using nail paint remover.
 You will then dip the hands in the water for about 30minutes. After half an hour, add a small amount of cold cream on nails and then again return your hands in the water for fifteen minuets.

You can clean your nails with the help of the cuticle scissor and a flat instrument in manicure kits after the fifteen minutes are over. Using the emery board, file your nails.
 You should file from the edges towards the center of nails. Make your nails grow with the help of a buffer. Mix bleach cream and activator to make a bleach and then apply it on the nails. Keep it till it dries.
 Clean the bleach with the help of a sponge after it has dried. To make your arms clearer, massage gently with the help of any cold cream.

The main purpose of manicure is to keep the hands, arms and nails in a good condition. It prevents long nail formation.
 It also helps in the prevention f skin wrinkles on hands as a sign of ageing and also prevents nail damage like fragile tips and splits. 
The accompanying massage of nails during the manicure process improves and increases the blood circulation, suppleness and flexibility of the hands and wrists.

Apart from this standard manicure procedure, there are different variations such as French manicure, Mexican manicure, etc. but the main difference is in the application and tools and not the concept of manicure, the art of perfect looking, relaxed and healthy nails.
 
Read more on Manicure :
 

What Is Pedicure


What Is Pedicure ?

     With its origin from Latin words Pedis; foot and Cura, cure. Therefore, pedicure means the care given to our feet, legs and toe nails. Largely it is a way to improve the look of our feet and their nails. 
 
The purpose of pedicure is diverse. For us to avoid hard and scale-like skins, pedicure is fundamental. When we pedicure, our skins remain soft and smooth. Related to this, we pedicure to keep our nails clean, well-shaped and shiny. 
 
Many a people do not care keeping their feet clean, fair and in good condition. Giving your feet a pedicure achieves this. Above all, blood circulation in the body is vital to good health. Pedicure improves this, by nourishing the leg skin and foot muscles.

For us to achieve the goals of pedicure, we should have a number of items. 
Among these Hydrogen Peroxide, nail cutters, nail flier, bleach Pumice stone, cuticle scissors, nail paint buffer, sponge, lukewarm water, small tub for foot bath pedicure shampoo, antiseptic lotion, oil, cream and foot powder and many others that maybe necessary. With all this, one needs to understand procedures for a good pedicure to be achieved.

How to Do a Pedicure


Some of the steps involved are: Removing polish from nails should be done with a lint-free cotton pad. Saturate the cotton on the nail and let it soak first. 
Note that rubbing Whitening toothpaste on one’s nails helps remove the polish faster. Lemon or lavender oil drops on each nail and rubbing a buffer back and forth over the nail also works. 2. Alcohol and acetone-free removers are less drying, but don’t apply on shades that appear dark. ‘Free’ stuff is used on lighter shades. Following the removal of polish from nails is clipping nails. Use quality clippers to cut straight across just above the skin the nail should not extend the tip of your toe. Files maybe used to achieve this.

Soaking one’s feet is the third step. Warm bath salted water and aromatherapy oils are used when soaking feet. Soak your feet for at least 10 minutes. Stay longer if your feet are cracked and callus. 
 
Add some milk to your bath along with essential oils and salts to loosen dead skin. Trim cuticles. Application of cuticle remover nail bases for a minute and using an orangewood stick, pushing with a circular motion removes dead skin on top of the nail allows you not to touch toe flesh. 
 
 Scrubbing your feet: Apply foot scrub to a foot file or wet pumice stone to remove dead skin on balls and heels of your feet. To remove dead skin around balls, bottoms and sides of your heels and the toes. 
Sit on the side of the bath tub to achieve a coverage position. Stop if your feet turn bright red for this means your feet have scrubbed too hard. Dry feet thoroughly between toes and rub in a thick foot cream. 
Rehydrate the cuticles in a dab of cuticle oil.

  • After the above step, polish your toes. Use acetone remover to remove excess oils on the nails. 
  • Apply a thin base coat using 3 strokes, one down, the middle, and one on each side. Don’t paint the cuticle. 
  • Wait for a minute. Add 2 favorable coats of polish. Finish with a thin top coat. 
  • Clean any errors with an orangewood stick wrapped in cotton and dipped in acetone remover. Let the nails to dry for 40 minutes. 
  • To prevent chipping, paint any polish remaining on the brush over the front edges of the nails. 
  • Finally finish up, after the nails have died. Sprits with a moisturizing oil to set your polish and moisturize your cuticles. 
  • This will give you a good pedicure.

Take Care

Apply antiseptics if skin is broken, avoid excessive friction when buffing nails, avoid dropping sharp objects, keep hands dry when handling containers, label & cover implements used, do not file nails deeply, bluntened sharp edged implement and always sanitize hands before starting pedicuring.
 
Read about manicure :
 

Caring For Teeth


How do you take care For Teeth ?

   We all need teeth to chew and speak clearly. Our teeth also affect the appearance of our faces as well as the all-important smile. 
It is therefore important to look after them properly by maintaining good oral hygiene, including tooth brushing, visiting your dentist for checkups often and taking a proper diet.

Tooth Decay -
  • Teeth decay when a thin, sticky layer forms on the surface. 
  • The layer, called plaque, contains many bacteria. When you eat sugary foods, the bacteria in the plaque turn the sugar into the energy they need, producing acid at the same time. This acid softens and dissolves the hard surface covering the teeth, in turn slowly producing the cavity. 
  • This surface that is affected is called enamel. The whole process in which this cavity is formed is known as demineralization, or simply tooth decay (caries).
  • When the cavity reaches the dentine, which is the white substance underneath the enamel one starts feeling pain since this substance is sensitive to pain unlike the enamel which doesn’t contain any nerves. Saliva that is produced in our mouth, lips to wash away and neutralize the acid also contains minerals that replace those lost from the enamel during the acid attack, in a process called remineralization. Demineralization and remineralization are processes repeated anytime we eat or drink.

Brushing of Teeth -

  • Caring for teeth properly means that when we brush our teeth the kind of toothbrush and the brand of toothpaste we use matter a lot. 
  • The toothbrush should be the one with soft bristles which helps in gradually removing plaque without injury to the gums and teeth. 
  •  We can easily make toothpaste at home, for example the strawberry toothpaste which is very effective for making teeth strong and clean. 
  • Strawberries have many properties that bleach and clean teeth, and these are very useful in removing tea and coffee stains from the teeth. 
  • We can also make toothpaste from hydrogen peroxide by mixing a teaspoon of baking soda and half a teaspoon of hydrogen peroxide. We can then use this mixture at least one day in a week. This is very useful to reduce tartar and stain.
We should brush our teeth twice a day as a way of caring for teeth –in the morning after breakfast and at night. 
  • When we brush our teeth in the morning, it helps in removing plaque formed during the night since calculus develops after breakfast and bacteria activities occur at night. 
  • Brushing teeth at night helps in cleaning the surface of the tooth from food debris. 
  • Brush your teeth with little strokes by giving pressure to the tooth using the toothbrush with round tips to the surface of the tooth. 
  • The soft bristle of the toothbrush should reach the surface of the mouth.Here are some steps you should follow when brushing your teeth:
  1. Brush the teeth from the outer part of the front of the teeth gradually,
  2. After this, brush the internal part of the lower section of the teeth,
  3. Then brush the inner surface of the upper section of the teeth. Then the chewing surface gently,
  4. To end with the process move the bristles of the toothbrush to a complete section of the tongue to reduce deposits forming a plaque.

Dental Hygiene and Your Child’s Teeth

  • Caring for teeth for your baby should begin the very first point after birth. This can be done by wiping the baby’s gums with a soft, damp cloth after the baby is fed before the teeth appear. 
  • When the teeth appear, use a soft children’s toothbrush on them twice a day. 
  • At school age, you can start using fluoride toothpaste in small amounts since fluoride helps in making teeth strong by hardening the tooth enamel. Fluoride is contained in most our drinking water and if your water doesn’t contain it, you can give fluoride tablets to your child at the age of six months. 
  • Cavities are majorly caused by taking a lot of sweet liquids and sugary snacks or foods. 
  • Prevent cavities in your child’s teeth through by regularly cleaning them. 
  • It’s also important to consider what you eat and if you can, avoid sugary foods and drinks. Visit your dentist at least twice year with your child.


Read more on Dental care and hygiene -

 

Sep 15, 2010

Breast Enhancement Technique Naturally


What is natural Breast Enhancement Technique ?

 
   Many women would like to know of alternatives to costly and risky breast enhancement techniques. 
There are some viable options in the market today and women who have tried them have got positive results. Although there is no research to prove that you could naturally grow your breasts, there are a few natural breast enhancement techniques  which give good results with no risk and expense.
 
    There are several ways in which you increase your breasts naturally. 
The use of herbs is the most common and tested method over the years.
Other methods include suction pumps, hypnosis, self-hypnosis, and different massage techniques. These are collectively known as natural breast enhancement techniques.

Here are a few natural ways to grow breasts:

  •     Consume lots of fresh vegetables and fruits. This will not only help you in developing breasts but also take care of your entire body. Include black olives, virgin olive oil, soya eggs, grains and grain oil, roasted peanuts, and sunflower seeds in your daily diet for at least six months.
  •     Some plants have proven to be very effective in breast enhancement such as dill seeds, liquorice root, basil flowers, and anise seeds. Crush these seeds with a crusher and mix them in equal parts. Consume this three times a day before meals. Keep the mixture under the tongue for fifteen minutes and swallow it with water.
  •    Massage the breasts with the proper technique. You can also use medicinal oils for massage. Use wheatgerm oil and dill oil in moderate quantities and apply it three times a day. Use a greater quantity only if the skin cannot absorb all the oil. Light and moderate breast massage everyday 15 minutes before sleeping is also the best way to stimulate breast growth.
  •     When a woman makes love, the hormonal level increases in her body, which will then help in breast enhancement. Research has proven that those women who have sexual intercourse and reach orgasm develop beautiful and naturally enlarged breasts.
  •     Try and avoid consuming caffeinated drinks such as coffee, caffeinated sodas, colas, teas, and chocolate. Caffeinated products are diuretic in nature and they counteract the natural breast enhancement techniques. Thus, it is good to avoid these drinks for a while completely.
  •     Eat a proper balanced diet, exercise regularly, reduce your stress levels, and maintain your blood sugar levels. This will help you maintain your hormonal balance and aid in breast growth.
  •     You could also take oral breast enhancement supplements.  Take these tablets in addition to consuming a protein rich diet or protein shakes.  Take these supplements carefully, following all the instructions mentioned on the box.
Although results vary from person to person, you should follow these natural techniques religiously for at least six months for better growth.


Aug 13, 2010

Sunlight & Health


  • Exposure to early morning sun can help properly set the body's biological clock, and help with certain kinds of insomnia. Early morning sunlight can help naturally awaken your body.
  • Sunlight can be useful for certain kinds of depression, such as Seasonal Affective Disorder.
  • It is wise to avoid sun burn and excess indoor tanning.
  • Solar UVB radiation (290-315nm) is needed by the body to make Vitamin D. Vitamin D must be made by the body because dietary sources are inadequate, and supplements must be used carefully.
  • Mid-day summer sun is the best source of UVB. 10-15 minutes of exposut without sunscreen is enough to generate the daily requirement of Vitamin D.
  • Diets low in fats and alcohol, and high in antioxidants, reduces the risk of melanoma by 50%.



Jul 13, 2010

Kegel Exercise For Married


 Kegel Exercise can improve your bladder control !

Pubococcygeus or "PC" muscles which form the floor of the pelvis are just like other muscles. Pelvis Exercise can make them stronger. For just 5 minutes, three times a day can improve your bladder control .

Who Need to do Kegel ?

1.  Woman who gave birth.

          After woman gave birth, size of vagina will change and the vagina wall lost it elastic. Both party will experience less pleasure because of loose vagina.

2.  Woman who experience stress incontinence.

          Your pc muscles are used to support your bladder. If you have a weak pelvic muscle, stress incontinence occur. Whenever pressure increased in your abdomen (laughing, sneezing or coughing), urine leak from your bladder. Stress incontinence is very common. 50% of all women have occasional incontinence and 20% of woman age over 75 experience everyday stress incontinence.

3.  Woman who is going to give birth.

          Kegel exercise can tone vagina muscle so delivery will be easier. Also, you muscle will regain faster after child birth

4.  Woman who has advancing age, obesity, chronic bronchitis, asthma and childbearing.   
      

  These woman are more likly to suffer from daily incontience.

5.  Woman who suffer vaginismus and dyspareunia.

          pelvic exercise can tone your muscle up so it is less likly to suffer from vaginal muscle spasm

Benefit of Kegel Exercise :


1.  Strengthen and tone muscle of vaginal canal. Vaginal exercise can also increase the blood flow to the genital area.

2.  Prevent urinary Incontinence, prolepses, and many other problems of the pelvic floor that are often associated with aging. Prevent leaking urine when you sneeze or cough.

3.  A strong vagina will be tighter, which your partner will notice and enjoy

4.  Conditioned muscles will make child delivery easier.

5.  It is easy to perform. Unlike other exercise, you won't sweat or feel tried. It take few minutes a day and you can do it in everywhere without other's notice

Locate the PC Muscle :

 
1.  Sit down on a toilet. Start peeing and stop the flow of urine midstream for few seconds. Then release the flow. Repeat few times until you find the right muscle. The muscle you used to stop the urine is the pelvic floor muscle.

2.  Lie down and put your finger inside your vagina. Tighten muscle around our finger as if holding back urine. If you feel your finger being squeezed, then you have located the right muscle.


Tips for Kegel :

 
1)  Don't squeeze other muscle. Your anal and abdomen muscle should be relax. If you feel other muscle pulling, you will need to start from step one to locate your PC muscle.

2)  Breath slowly and deeply. Breathe in when you squeeze and breathe out as you relax. If you experience headache, you are tensing your chest and holding your breath.

3)  Put your hand on your abdomen. If you feel any movement, you are using your abdominal muscle as well. You should isolated your vaginal exercise from any other muscle. Use your hand to test if you are using other muscle.

4)  You can do Kegel anywhere. No one can tell when your are squeezing your PC muscle. You can do Kegel when you work, drive or watching TV.


 Explanation

The aim of Kegel exercises is to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth. Kegel exercises are said to be good for treating vaginal prolapse and preventing uterine prolapse in women and for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men. Kegel exercises may be beneficial in treating urinary incontinence in both men and women Kegel exercises may also increase sexual gratification.

A Kegel exerciser :

A Kegel exerciser is a medical device designed to be used by women to exercise the pubococcygeus muscle (also called the PC muscle). There are three main types: barbells, springs, and rubber bulbs. The barbells (or vaginal barbell) can be used as a vaginal exerciser or as a vaginal dildo or sex toy. Made of smooth, polished solid stainless steel, it is cylindrical in shape, with a rounded bulge at each end. They typically weigh one pound (454g) and measure approximately 6¾ inches (17.1 cm) in length with a diameter of one inch (2.5 cm) at the widest part. Being made of stainless steel, vaginal barbells are nonporous and can be wiped clean with a cloth moistened with mild soap and water. Spring devices are made of plastic, with removable springs to allow progressive resistance. These allow pressing directly against resistance. An advantage of rubber bulb devices is that they provide visual feedback (via a gauge) of how much pressure is being applied.

Benefits for women :

Factors such as pregnancy, childbirth, aging, being overweight, and abdominal surgery such as cesarean section, often result in the weakening of the pelvic muscles. This can be assessed by either digital examination of vaginal pressure or using a Kegel perineometer. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
 
 Urinary incontinence :


The consequences of weakened pelvic floor muscles may include urinary or bowel incontinence, which may be helped by therapeutic strengthening of these muscles. A meta-analysis of randomized controlled trials by the Cochrane Collaboration concluded that "PFMT [Pelvic floor muscle training] be included in first-line conservative management programs for women with stress, urge, or mixed, urinary incontinence...The treatment effect might be greater in middle aged women (in their 40's and 50's) with stress urinary incontinence alone...".

  Pelvic prolapse :


The exercises are also often used to help prevent prolapse of pelvic organs. A meta-analysis of randomized controlled trials by the Cochrane Collaboration concluded that "there is some encouragement from a feasibility study that pelvic floor muscle training, delivered by a physiotherapist to symptomatic women in an outpatient setting, may reduce severity of prolapse".

  Benefits for men :


Though most commonly used by women, men can also use Kegel exercises. Kegel exercises are employed to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The objective of this may be similar to that of the exercise in women with weakened pelvic floor: to increase bladder and bowel control and sexual function.
 
 Incontinence :


Regarding postprostatectomy urinary incontinence, a meta-analysis of randomized controlled trials by the Cochrane Collaboration found that "there may be some benefit of offering pelvic floor muscle training with biofeedback early in the postoperative period immediately following removal of the catheter as it may promote an earlier return to continence".

  Sexual function :

 Kegel workouts can provide men with stronger erections. Research published in 2005 issue of BJU International, have shown that pelvic floor exercises could help restore erectile function in men with erectile dysfunction. There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis. 

It is also possible that strengthening the pelvic floor may allow some men to achieve a form of orgasm without allowing ejaculation, and thereby perhaps reach multiple "climaxes" during sexual activity.In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter, as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter.

Jun 21, 2010

Morning walk


Benefits of a morning walk ?

     Practically speaking, in today’s hectic world, its quite possible that amidst so much that’s happening around you, making you feel that an ideal life is but a living dream, (which may remain as one), you tend to lose out on great many things that the future holds for you. A great walk in the woods while admiring nature talks to you in many ways than one. For many of us this may be one of those things for which you either need luck or perhaps the time. And most of us believe that these are never in one’s grasp.

There are many ways you could possibly benefit from an exercise as simple as morning walk. Up front, in today’s irritatingly fast world, you deprive your self of the much needed oxygen, that is anyways getting depleted with time. The earliest hours in the morning would probably give you this and the quality time to spend with the greenery around you, and observe around you things that only perhaps writers and poets around you seem to notice.

The oxygen that you get earliest in the morning also gives great amount of energy especially to your joints. The movement in your legs releases the good cholesterol in your blood, opening up some of the "chakras" or channels of energy, constantly moving your joints and increasing your blood circulation in a way that can only be completed with your daily morning walk.

Benefits of a great stroll

Besides a lot of things put together, a lot of people have noticed that despite the universally addictive feeling of laziness to leave their cosy bed, realize that a stroll helps in reducing stress. The wintry air in the morning that is at its coolest, soothes your nerves and allows your toxins to get cleared.

A naturally available medicine, your morning walk also allows you to get rid of any gastric blockages that might not allow you to get a sound sleep, and also adding to the excesses of pain to your body. Most diabetics have noticed a remarkable decline in their blood sugar levels, thanks to their regular promenades, especially the one taken earliest in the morning.

A boon to those who thanks to their heredity are blessed with diabetes, the morning walk is supposed to be the best option only next to their insulin injections. 

 By and large these people who have to make the insulin injections their best friend have noticed that regular walks in the morning can also let them bid farewell to these forever! If you don’t believe me, just try it once for at least a month, I can guarantee you that you shall observe a marked difference in your entire lifestyle.

Its true that the things that work best in this world are expensive, and it cannot be more true than in the case of getting up early. 

What’s really the additional benefit is that morning walks are most of the time responsible for inducing great sleep. Titillating the pituitary gland, the oxygen which is best given to us by our green friends, (plants) the entire bodily system is revitalized helping the skin glow at its maximum.

 The facial muscles are royally treated with the windy atmosphere, lowering your blood pressure and helping you deal with a normalcy that you thought medicines would allow you to! Well, let me tell you that you thought wrong! 

 And if you’ve already had a good walk in the morning, your cardio vascular exercise is completed and your body has completed its full circle, making you look at life rather differently and bringing in some harmony too!

Walk For Fare Sex

Most women complained of the excessive work that bogs them down and also that for at least four to five days in a month when they are going through their menstrual cycle, it becomes increasingly difficult for them to cope up with this routine. For them my advise to them is that you could include a special diet of bananas in your diet earliest in the morning for breakfast.

 Corn flakes and bananas are known to be the killers of PMS. Once the initial depression that menstruation brings in is battled, you can be sure that your walk may not be all that stressful, instead you can take it as a good stroll in the morning, making you enjoy your days and relieve you of the unnecessary hassles of being a woman! Think about it! Some food for thought!

Jun 6, 2010

Yoga Benefits


There are many different benefits that can be achieved by doing yoga on a regular basis and it is one of the best forms of exercise to bring about a balance in both the mind and the body and help to achieve harmony that is very difficult in today's world.

Regular yoga exercise throughout a person's life will help them to stay a lot healthier as they age with a reduction in aches and pains that are normally associated with ageing.

By remaining more flexible and strengthening the supporting tissues and muscles a person who has done yoga on a regular basis will be less likely to succumb to falls that happen regularly with elderly people.

Yoga not only affects your muscles and a calming of your mind but it has a positive affect on the whole of your inner self including your emotional and endocrinal system.

It is regarded as the most effective whole body workout and surprises many people including professional athletes of how much benefit they get from yoga and how strenuous the exercises can be when taking advanced.

It is not unusual to see professional athletes having difficulty performing the poses and exercises that elderly people are doing effortlessly.

The sooner you get involved with yoga the sooner you are going to reap the rewards that yoga can bring helping you to get more out of life and ultimately to live longer.

Yoga has proven to reduce and eliminate various different health ailments that affect many people.

It is often recommended by medical practitioners in recuperation of injuries and for those who are suffering from depression as it is suitable for people of all ages and all levels of health or lack thereof.

Even a minimal amount of Yoga performed regularly can have a noticeable effect on a person's state of health.
 
Few posts on Yoga and its benefits on our physical, emotional and mental health

 


What is Yoga


Are you crazy about yoga !

 
The reason why most people do yoga is that it makes them feel better and in shape. The different poses and postures make their body healthy. Yoga for most is the best way to relax and unwind. If you want to keep your body in shape, this might be the best exercise for you. 
Did you know that yoga is good to fight certain illness that may come? 
 
There had been researches which proved that yoga helps you to control anxiety, reduces asthma, arthritis, blood pressure, back pain, multiple sclerosis, chronic fatigue, epilepsy, diabetes, headaches, stress and many more.

Yoga has a lot of benefits and advantages. 
All in a day’s work, it can reduce tension and stress. Of course after a heavy day, you will feel that your muscles have been stuck up and you will feel wasted.

  • If you do yoga, your self esteem will be higher. It is important to gain more confidence inside and out so that you can face people with no worries.
  • Yoga is good for the body in increasing your muscle tone, strength, stamina and flexibility.
  • If you are too fat and conscious about your body figure, yoga can help you lower your fat and keep your body in shape. Yoga exercises can burn excess fat and give you the desired figure that you want.
  • If you need time to relax and forget your responsibilities, yoga will be good to improve your concentration and enhance your creativity. Yoga helps you to think more positively away from all anxieties. If you have a fresh mind, you can think of good things and apply it easily.
  • Your body needs to relax once in a while. Sometimes, work can leave us wasted and exhausted. During the heavy days, we may not find time to unwind because work is still on our tail. Yoga can help you create a sense of calmness and well being.
  • Yoga exercise helps you improve a good circulation. Your organs and veins need to be exercised for it to function properly.
  • Yoga can help stimulate your immune system and keep you away from diseases. If you have a good immune system, you can be sure that you are free from sickness.
  • Some people do yoga to be enlightened. They believe that yoga will help them bring up their spirit and keep them relieved. Yoga works differently for people be it spiritual, emotional, psychological, mental and physical.
  • People think that yoga is only for spiritual people. But that belief is wrong. Even if you are not that religious, you can do yoga. You will see and feel the difference at the same time find out how it works for you.
  • Due to the pressure and demands of life, we become stressed out and we forget the essence of life. We tend to lose touch with the ones we used to spend time with, even ourselves.
  • We find ourselves rushing most of the time with the deadlines and hassles we need to keep up with. This leaves us a small time to wander and have that physical awareness.
These are the few things that yoga can provide. Once in a while, find time to dedicate a part of it to yourself to relax and unwind which only yoga can give.