Body Fitness Health Care

Foot Care, Suggestions and Natural Care

2012-02-23T12:03:00.003+05:00

Feet are often, the most neglected part of the human body.

Foot Care Regimen

It is suggested that everyone go in for a basic pedicure every two weeks. Feet dipped in warm water to which a little shampoo and vegetable oil has been added provides a good starting point. Let the feet soak for 10 - 15 minutes, before rubbing them (especially soles) with a pumice stone. This is the time to clean the nails and remove all old nail polishes.

Regular foot exercise helps to keep feet fit. Curl your toes simulating the action of trying to pick up something with your feet. Do this for ten minutes every day to strengthen muscles and provide relief to aching feet

Get a foot massage done every two weeks by a professional. The rotating and kneading action, stimulates blood circulation and provides relief to aching foot muscles.

Another easy way to improve blood circulation in the feet are and to give relief to aching feet is a simple Hot and Cold foot bath. Prepare two basins. Put hot ( bearable) water in one to which a little (20 ml ) mustard oil has been added. In the second basin, put cold water. Let your feet soak in the hot water for up to 3- 4 minutes and then shift the feet to cold water basin. Repeat this between 5 to 7 times and then dry the feet thoroughly with a rough dry towel. It is advisable to apply some moisturizing cream on the feet after they are dry to replenish skin oils. Enjoy the sensation of relaxation that will envelop your feet.

Herbal - Natural Foot Care Tips

To soften rough feet, try this regimen every night before going to bed, for two weeks. Dip the feet in warm water containing a teaspoon of (preferably herbal) shampoo and one teaspoon of baking powder. Let them soak for 10- 15 minutes, before drying them. Apply a foot cream and then go to sleep.

Treat dry skin on the feet and cracked heels with this herbal remedy. Prepare a mixture with equal quantity of glycerin, fresh cream and honey. Apply this mixture to the feet, especially to the cracked heels and let it stay on for 15 minutes. Wash off with warm water. Try this every three days ( before sleeping) to find smooth feet and heels.

A easy pedicure which is fast and effective can be done easily at home. It is herbal and natural and fast acting. Add a few (four to five) drops of vinegar to four or five table spoons (40-50 grams) of curd and mix well in a dish. Rub this mixture well on the feet, ankles, heels and the soles of the feet especially between the toes. Let it stay on for ten minutes and then wash off with warm water. This process will rejuvenate the skin on the feet, removing dead cells and stimulating blood circulation.

If you have a tendency to develop cracks on your heels and are suffering from this painful condition, your feet require regular care. Try this natural remedy every three days before bed time. Immerse feet in warm water to which 10 ml lemon juice and 20 ml coconut oil has been added. Scrub the heel area after twenty minutes with a pumice stone. Dry thoroughly and apply a foot cream. The improvement can be seen after the second treatment and this can become a weekly feature after the first month.

Incase, you are looking for a home made moisturizer for the skin specially the feet, you can prepare one easily. Simply mix rose water and glycerin ( glycerin) in equal proportion and store, to be used when ever required, especially after foot care treatment. Replace this mixture every one month.

Gutka use a major cause of oral cancer

2012-02-17T08:43:00.001+05:00

Commissioner Karachi Muhammad Hussain Syed said on Thursday extensive use of betel leaf, betel nuts, gutka, main puri and supari was the biggest cause of mouth cancer.

Addressing a seminar at the Karachi Medical and Dental College as the chief guest, he said the number of people suffering from the lethal disease in Karachi was alarming.

Recalling that the government had recently imposed a ban on the use of gutka in Sindh, he revealed that besides the urban populace, some 60 percent of people living in the rural areas suffered from oral carcinoma, mainly because of gutka use.

The administrator appreciated the college administration for utilising the latest technology for treating dental ailments. He also inaugurated a central sterile stores department unit.

President of the World Dental Federation Dr Tin Chun Wang also spoke on the occasion and later inspected the various wards of the dental clinic in the KMDC.

Municipal Commissioner KMC Matanat Ali Khan, KMDC Principal Professor Dr Waqar Kazmi and Vice Principal Professor Dr Mehmood Haider were also present.

Benefits of lemon

2012-02-13T08:44:00.002+05:00

Benefits of lemon (Thinkstock photos/ Getty Images)

Lemons are an excellent source of vitamin C. Having a lemon squeezed in warm water first thing every morning will cleanse your digestive system.

It also increases the levels of immunity thus cutting the chances of infections. Because it has antibacterial and anti-viral properties, you can battle flu and colds by downing a glass of lemon juice. It is also known to purify blood, hence getting rid of toxins from the body.

Lemon is also used in aromatherapy. Since it smells so 'clean' it induces the feeling of freshness and purges the feelings of inadequacy thus building confidence. The essential oil is known to increase the level of concentration. To get rid of a tan apply lemon on hands and feet. Section hair and rub a lemon on hair and voila, you get natural-looking highlights like you just returned from a day at the beach.

Home remedies for diabetes

2012-02-07T08:42:00.000+05:00

There is an alarming rise in the prevalence of diabetes in India. Thanks to our eating habits and sedentary lifestyle, even gestational diabetes is not uncommon.

The sad fact is that it could affect the baby too. According to recent statistics, India has more people with Type 2 diabetes than any other nation. Who likes to take medicines everyday? Insulin and dialysis is even worse experience. And mind you, as opposed to the misconception, eating sweets is not the only cause for this disease. Stress and genes too play a major role in this. Although one cannot do much about it if it's genetic, it definitely doesn't harm to prevent it.

No, you don't have to pop pills everyday. Just a few changes in your foot habits and you can cut the risks to a great extent. Here are some things that you can do at home to prevent diabetes or reduce it if you already are affected by it.

Nobody likes bitter things. But isn't it better to take a fruit or a vegetable instead of medicines? Having bitter gourd juice on an empty stomach has proved to prevent diabetes. If you are too stubborn or enjoy eating bitter gourd, then you could make stuffed karela (bitter bourd) or fry them like chips and have them as a snack. This will not just bring a change in your menu and give a respite to your taste buds, but also be beneficial to your health.

Soak a few seeds (1/4 tsps) of methi in water overnight. First thing after you brush your teeth in the morning, gulp down the methi along with the water.

Jambul fruit is considered as an effective medicine for diabetes considering its effect on pancreas. The seeds too can be dried, powdered and had with water twice a day.

The guava is among those fruits that are available in most times of the year. With its vitamin C property and high fibre content, this is perhaps one fruit that diabetics can fearlessly have. However, a recent study has shown that having guava with its skin can heighten the blood sugar levels, so make sure you peel off the skin before consumption.

Gooseberry/amla juice too cuts the blood sugar levels.

If you can't do without sugar in your coffee or tea, try and substitute honey.

Studies have shown that black coffee without sugar cuts the risk of Type 2 diabetes

Among other benefits, green tea is also helpful in reducing the blood sugar and insulin levels in the body

Talk to the eldest member in your family and am sure they will come up with a number of home remedies to prevent diabetes. Besides, make regular walk and exercise part of your routine.

Sure shot ways to burn fat, fast!

2012-01-27T17:52:00.001+05:00

Sure shot ways to burn fat, fast! (Getty Images)

It takes great determination to lose weight. The fat has just been adding up for months or years, as the case may be. However, don't kill yourself with a mean crash diet to get into a bikini, simply follow our expert-backed tips to fall into shape.

'How to get started' is a major cause of concern. Whether it is sweating it out at the gym or going for long jogs, it is a tough call for most fitness novices. At such a juncture it is imperative to understand your body and its fitness requirement. And accordingly zero in on a work-out routine. We take a look at five fast fat burning moves...

Cardio exercises

Cardios are the best form of exercise for beginners. There is no refuting the fact that to blast calories you need to break a sweat. A lean body can never be yours without sweating out the excess flab. And cardio exercises help you achieve just that; they boost your stamina, make you energetic and flexible to take up an even rigorous fitness regime. Running on the treadmill, cross-trainer, cycling, swimming and skipping are the most popular forms of cardio. While a treadmill exercises the whole body, cross-trainers are for the hips and thighs. You can even go for the cycling option at a gym; there are two kinds of cycles, one for thighs and the other for thighs and stomach.

Diet

Once you have set up a routine, gradually cut down on red meat, fries, butter, cheese and junk food of every kind. Take a good dose of water depending on your body requirement. Coconut water and fresh fruit juices too can be taken post meals.

Spinning

One might complain of lack of variety in a spinning class, as the exercise routine can get a tad monotonous. However, spinning is a wonderful way to burn calories and keeps your muscles toned. Agreed, cycling in the open is a far viable option as it lets you enjoy the local sights and take in fresh air, but rainy season and foggy winters can put a dampener on your fitness schedule. Request your trainer to come up with varied routines to keep up the interest. At a spinning studio, with the help of background music and varied lighting, a soothing and happy atmosphere is recreated. Not to mention, spinning works best when alternated with cardio exercises. It helps lose fat and build muscles. You can do 30-45 minutes of non-stop spinning once in eight days, if you are combining it with cardio.

Diet

Food intake should be half of your normal diet. You can consume small portions of all kinds of food you like, but say no to fries, butter and cheese.

Trapeze workout

The form of workout is named after the lesser-known trapeze muscle which all of us have, but isn't very prominent. Trapeze muscles are connected at either ends to the collar bone and hence move parts of the skeleton. Little wonder, fitness addicts and body builders sport such a neat shoulder and neck line. To chisel out your trapeze muscles, the 'Dumbbell shrugs' and 'Barbell shrugs' are most effective. The former flexes your side form, while the latter is for the front form. It is to be noted that trapeze exercises are not for beginners, as it requires an already lean body. A few months of rigorous cardio and spinning can have you ready for trapeze. Outside of building swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A healthy trapeze routine requires each body part be exercised twice a week.

Diet

A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, fresh fruit juices and coconut water.

Aerobics and resistance training

Such an exercise routine is best practiced at a fitness club under the guidance of expert trainers who understand your fitness level better. Resistance and flexibility exercises help increase stamina, and if rigorously followed, bring you in shape. Resistance is a set of weight lifting exercises, while flexibility is for the lower body. With music in the backdrop, aerobic exercises are a fun way to burn extra fat and get fitter. It facilitates a great deal of interaction with your fellow practitioners and one could also pick up some interesting routines together. To achieve best results, do resistance workout at least thrice a week. Warm up with a set of cardio exercises such as jumping and skipping to build stamina. You burn more calories by alternating aerobics with resistance and flexibility exercises.

Diet

Avoid food with high carbohydrate content such as potato, banana etc. If you like eating rice, take a small portion in the afternoon. Simply keep away from all kinds of fried stuff.

Pilates

Pilates is also a kind of aerobic exercise which entails a whole set of routines on the floor - on a mat. Group classes are conducted at a fitness club, where the trainer shows new routines on a regular basis, depending on the ability of the students. After a basic two-day training, the body status of the student is decided and a goal is fixed for the week. Pilates exercises the whole body and burns calories. There are as many as one hundred routines for the abs only. While you are free to buy tapes and practice Pilates in your living room, the knowledge of a live trainer and his ability to access your body strength cannot be negated either. Ideally, about four kilograms a month is the healthiest way to shed weight.

Diet

A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, juices and coconut water. Not to mention, carbohydrate-rich food should be taken only occasionally.

Time you slipped into your track pants and broke some sweat.

(With valuable inputs from Ivan Sabana, fitness expert, The Resort, Mumbai, and Tarun Sahu, asst. fitness manager, Celebrity Fitness Club, Gurgaon)

Foods you need to eat and avoid

2012-01-26T14:49:00.000+05:00

Foods you need to eat and avoid (Thinkstock photos/Getty Images)

Deanne Panday, who trains the bodies and minds of stars, has put her stress-fighting weapons in a book. Here's an excerpt on what foods you need to eat and avoid.

Stress is the silent killer that affects 50 per cent of the country's working population. Panday says it has a lot to do with the kind of food we eat.

The following excerpt from the book I'm not stressed, which has been endorsed by a bevy of Bollywood stars, tells you what foods help you manage stress better and what don't. Read on to find out.

Foods that help you destress

Certain food items in our diet can actually help reduce stress in our bodies. While apricots and greens like spinach replenish the body with magnesium, which is known to relax the muscles and help with headaches, nuts and dark vegetables like almonds, pistachios, broccoli, and okra are rich in vitamins B and E that help lower blood pressure. Citrus fruits, which are a storehouse for Vitamin C, also help in controlling blood pressure. Other food items like sweet potatoes provide insulin to the body, provide energy, and help deal with fatigue in a stressful situation. Below is a list of foods I recommend for stressed-out people:

- Low-fat dairy products like lowfat cottage cheese and cheese

- Cruciferous vegetables like cauliflower, cabbage, broccoli, etc

- Nuts like almonds, pistachios, etc

- Decaf green tea or rosemary tea

- Dark coloured vegetables like beetroot, okra, and peas

- Beans or lentils

- Brown rice

- Oats

- Oily fish like salmon and tuna

- Lean beef

- Egg whites

- Chicken without the skin

- Asparagus

- Artichokes

- Sweet potatoes

- Leeks

- Watercress

- Sesame, sunflower, and flax seeds

- Also, drink lots of water, with a few squeezes of lime (lemon is a natural metabolizer)

Foods that aggravate your stress levels

Certain food groups like caffeine, alcohol, and salty foods are known to aggravate stress in our bodies. Caffeine increases the production of norepinephrine, which keeps us alert and awake. These foods also interfere with our sleep and prevent us from relaxing. Alcohol can lower the amount of sugar in our blood and cause us to feel less energetic. It can also lead to an irregular heartbeat, which triggers panic attacks, among other things. Salty foods increase the blood pressure and makes us feel stressed.

Below is a list of foods you should avoid as much as possible especially during stressful days: - Hydrogenated fats: Some varieties of margerine, crackers, cookies, baked foods, bread

- Artifical flavour and colouring: Potato chips, chewing gum, some cereals, soft drinks

- Preservatives: Canned food and fruits, canned meats, pickles, butter, potato chips, baked goods, chocolate

- Glutamates: (MSG or Aginomoto) Soy and soy protein, canned tuna, powdered milk, dried and canned soups, flavoured chips, sauces, salad dressing, canned foods, soya sauce

- Artificial Sweeteners: Aspartame, saccharine, found in diet foods, sodas, chewing gum

- High-fructose corn syrup: Corn sweetner, corn syrup solids

- Packaged and processed foods: All canned foods, packed soups, cereals, bacon, sausages, cold cuts

- Sugar and sugary foods: Frozen desserts, donuts, pastries, candy, honey

- Foods with tannin: Wine, coffee, beer, maple and caramel flavouring

- Refined grain: White bread, white pasta, white rice, low fibre sugar cereal

- Sodium: Found in most processed foods, soups, soya sauce, canned foods, fast foods and preserved meats like ham and bacon

- Fats found in all fast food items like burgers, fish and chips, fries, etc.

Ways to lose flabs in 2 weeks

2012-01-16T09:00:00.001+05:00

Ways to lose flabs in 2 weeks (Thinkstock photos/Getty Images)

With your best friend's wedding round the corner, are you finding it difficult to lose the flabs off your waist? Let's check out what the 2-Week Blitz diet has to offer

Gaining momentum and hype in the UK, the 2-Week Blitz diet recommends about 75 minutes of exercise five times a week if you are planning to lose weight in about two weeks. You can take upto two days of rest but sugar and consuming alcohol is a no no.

On a typical day, you can get in to do a 10-24 minutes of cardio followed by weight exercises of about 3 sets of 5x. For better results repeat the cardio and three sets twice more. In the end, you can finish with the ab crunches.

The 2-Week Blitz diet includes

Breakfast - Muesli and a smoothie or a fruit

Lunch - Salad or fruit with fish or chicken. You can also have some sauted or boiled veggies.

Snacks - Fruit and nuts

Dinner - Chicken stir fry or veggies

The diet also suggests that you should refrain from consuming more than two cups of coffee throughout the day and drink lots of water for immediate results.

Opinionating, whether this diet is suitable for Indian women, Naini Setelvad, Nutritionist, Healthforyou, Mumbai, says, "This diet is not suitable for the Indian climate and palate. We are used to whole grain with a meal, and it is very difficult for an Indian to substitute grain for potato or corn. We like to have a lot of herbs and spices - which are also required daily. We would also need more vegetarian protein options. In India, we eat protein, the natural way with Vitamin C (for example, our dals always have kokum or tomato in them). Our meals are already rather scientific.We should stick to familiar foods if we want to make healthy food a part of our daily life."

Diet that keeps you slim in winter

2012-01-07T09:32:00.000+05:00

Foods to keep you slim in winter (Thinkstock photos/Getty Images)

Come winter and our eating habits suddenly go for a toss. We begin to love our parathas smeared with butter and our dals with an extra dollop of ghee. And nothing more divine than a plateful of samosas or pakoras to go with the evening tea.

But unfortunately, comfort foods are ever so fattening, add to that our lethargy to workout because it's cold. We seem to throw all the calorie-counting of the summer months to the wind, and wolf down rich, greasy treats with relish. Let's give eating-healthy another thought this winter and consciously include foods that'll keep us snug and steady at the same time.

'Good morning' with a hot cuppa

It takes a lot of effort to get out of your cosy bed and face the chilly, winter morning. All you need is a cup of hot tea or coffee to rouse you from the slumber. Here's a tip to make the simple beverage a little exciting. Load your shelf with a variety of teas and an assortment of coffee flavours. This will actually make you look forward to a new taste of beverage everyday.

Healthy bites for breakfast

The best way to overcome cold is by having a hearty breakfast. Paranthas - both plain and stuffed - top the list of breakfast favourites in most households. Try avoiding the greasy bites and replace them with these healthier options below:

- Steamed Idlis

- Steamed Dhoklas

- Poha (Beaten rice)

- Cakes or tikkis made of makka (maize flour)

- Cakes or tikkis made of Bajra (pearl millet)

Chomp on dry fruits

Dry fruits make for great munchies but not all are good for your health. While you may nibble on a fist full of walnuts and almonds, try staying away from too much cashew nuts and pistachios. You could also include flaxseeds (alsi ke beej) in your cooking. They come from a fibre crop and aids digestion.

Snack on soup...the best 7pm break

Imagine returning home to a plate of crispy fries or assorted pakodas on a cold, winter evening. Sounds tempting, doesn't it? Resist such temptations. If there is any evening snack that is yummy and healthy at the same time, it's a bowl of soup. Take your pick from some options below and start slurping down hot, tasty spoonfuls.

- The good old tomato soup

- Creamy carrot soup

- Chicken noodle soup

- Wild mushroom soup

- Mixed bean and vegetable soup

It's all in a fruit!

One fruit a day definitely keeps most ailments away. Seasonal fruits like oranges and Indian gooseberry (amla) are rich in Vitamin C and must be taken regularly to build immunity against common cold and other viral infections.

Sweet talkies

"What better than a bowl of 'garma garam halwa' when the cold winds blow outside," asks Abhilash Pushpan, a PR professional whose love for food goes beyond the ordinary. His favourites are moong dal halwa, plain sooji halwa with lots of dry fruits, aate ka halwa, chana dal halwa and kaju halwa among others.

Dr Nidhi Sarin, a dietician at Fortis Hospital, New Delhi, agrees, "Homemade halwas are indeed the safest desserts you can opt for. You can not only control the amount of 'ghee' that goes into it, but also serve up a sugar free version to the diabetic."

"Another thing that can be consumed to keep the body warm in winter is jaggery. Rich in iron and luscious in taste, it is a dinner favourite in most households", adds Dr. Sarin.

A drink keeps you warm - utter lie!

Whoever told you that alcohol keeps you warm on cold nights was blatantly lying. It's a false belief, though it might temporary warm your body. Of course, it's different if you're at a party and must enjoy it on an occasion, but do not consume it under an impression that it would do you good. In fact, it will only add to the calorie count.

Water, water everywhere...

Ever wondered why your skin becomes flaky in the winter months? It's simple logic. During winter, the air around you is dry and it extracts all the moisture from the body leaving you with chapped lips and a dry skin. And since you don't perspire during winters, you become dehydrated unknowingly. Add to that our own forgetfulness. Do what it takes to keep your body hydrated - set an hourly alarm or keep a water bottle at arm's length.

Dr Nidhi Sarin suggests the ideal winter diet

- Begin your day with a glass of water mixed with 1 tsp honey.

- Waking up: Herbal tea along with 1 cup of dry fruits (5 almonds and 3 walnuts)

- Breakfast: Soybean and bajra tikki with badam milk

- Mid-morning snack: Fruits, green salad (150gms/100gms)

- Lunch: Sarso saag with makka roti, plain curd and jaggery

- Tea time: Chicken soup with veggies, gobhi keema or poha

- Dinner: Matar ki roti with coriander chutney, aloo ki sabzi, moong dal halwa

- Bed time: 1 cup hot milk

10 Exercises to burn 200 calories daily!

2011-12-28T08:43:00.002+05:00

Exercises that'll burn 200 calories daily! (Getty Images)

There is nothing better than being in great physical shape. You look attractive to yourself, and to your partner, not to mention how you light up every party. So look and feel on top of the world by trying out these exercises which will help you burn at least 200 calories daily.

Qigong: These exercises involve various breath control techniques, meditation and relaxation. It is similar to pranayama. While doing Qigong, the practitioner spends little energy, but at the end of a session there is profuse perspiration, little elevation in blood pressure, but increased levels of energy.

Budokon: If you enjoy yoga but are also in love with the high-intensity kickboxing class across the hall, try a fusion class like Budokon (bu-do-kon) and get hip with the Hollywood crowd.

Spinning: This is a relatively new phenomenon, which is performed on a specialised cycling machine. The classes take place in a fitness studio with specialised lights and music that create an upbeat atmosphere.

Aerobics: A great form of exercise to fast paced racy music makes you lose enough calories. Whether it is for 45 minutes daily or every three days, there's something about aerobics that will bring a smile on your face.

Yoga: Whether it is power yoga, artistic or ashtanga yoga, the lightness of body, serenity and bliss you feel will keep you hooked for ever. You may never want to try out another form of exercise ever.

Hooping: A form of aerobic exercise, it uses the hula hoop and has moved from being a toy to being a dance and exercise aid. It is fun, childlike, and meditative, all of which make it good for the spirit.

Walking: 20 minutes of brisk walking everyday will make sure you don't put on an ounce of weight. It will keep you in such great shape that you wouldn't ever feel the need to go on a diet!

Dance: The best form of exercise, it helps you lose plenty of weight apart from keeping you lithe! US research shows that a vigorous dance class can burn as many calories as a gym workout. Calories danced away per hour: Ballroom: 180-480; Belly dancing: 180-300; Jive/swing dance: 250-400 Salsa: 400.

Jump rope: Single-rope freestyle jump roping is one sport that is increasingly becoming famous among fitness freaks, both as a competitive activity and a way to increase strength, balance and cardio-respiratory endurance.

Aero boxing: The workout involves a combination of aerobic exercises with boxing techniques and has been formulated for the first time to help people stay fit.

Bipasha’s mantra for a fit mind and body

2011-12-26T23:05:00.001+05:00

Bipasha’s mantra for a fit mind and body

Bipasha Basu shares her fitness mantra
1. Stay hydrated.

2. Watch what you eat.

3. Eat six meals at regular intervals.

4. Eat breakfast like a king and then reduce portions through the day till your last meal, which should be like a pauper.

5. Stay active: it could be anything from going to a gym to indulging in a sport - anything you like.

6. Take the stairs wherever and whenever you can.

7. Invest in a good pair of sneakers.

8. Your meal should be a balance of proteins, carbohydrates and essential fats.

9. Must have a multi- vitamin supplement once a day.

10. Have six cups of green tea a day since its an anti-oxidant and fat burner.

11. For anykind of cardio-vascular activity you do weight training is important. For strengthening of the joints and muscles as well as fat burn.

12. Gym gear is important. For people who exercise. I endorse my own gym attire (designed by Bipasha) for women.

13. Post exercise a massage is important. To relax the mind and body.

14. Think good thoughts - keep your mind clear.

15. Dance. Be a free spirit and enjoy life.

16. Sleep eight hours minimum.

17. Smile more often. A happy mind is a fit mind.

As told to Upala KBR

Suryanamaskar is more than weight loss

2011-12-22T08:38:00.004+05:00

Suryanamaskar is more than weight loss (Thinkstock photos/Getty Images)

Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can.

Not surprising, the world is going crackers over this ancient yogic tradition of worshipping the rising sun. What with the likes of Jennifer Aniston, Victoria Beckham and Kareena Kapoor endorsing it over gym workouts and bizarre diets.

From improving your posture, strengthening muscles to whittling extra inches around the waist, the benefits of Suryanamaskar are many, provided you adapt it the right way. A set of 12 fixed, cyclic postures define Suryanamaskar which when performed repeatedly at an easy pace can bring a sense of well being, almost immediately. However, those with a heart condition, arthritis or slip-disk, need their doctor's consent before starting the routine. Suryanamaskar's surging popularity notwithstanding, jumpstarting a schedule is most definitely not the best thing to do for a fitness novice. If you have been gravely out of form in a way that you haven't stretched your muscles in ages, first give your body some time to open up, which you can do with some flexibility and stamina-building exercises before embarking on the more arduous 'Suryanamaskar'.

And once your body has registered a certain fitness level, you can begin with a set of three Suryanamaskars in the first instance and increase it to five then ten and more depending on your stamina. Anymore than clocking up numbers, it is important to get each posture right, for the very essence of this yogic ritual lies in perfecting every move. To say the least, it can be an uphill task for beginners. But our expert-backed warm-up exercises are sure to make Suryanamaskar less strenuous and ever so graceful.

1. Neck: Breathe in while you turn your neck to the right and breathe out as you come back to the starting position. Again, breathe in while turning your neck to the left and breathe out in the centre. Repeat this movement thrice. Rotate your neck first clockwise and then anti-clockwise.

2. Arm and shoulder: Stretch your arms out in front of your chest and move your palms up and down, then sideways. Further on, rotate your fist clockwise and anti-clockwise. To relax your arms, place your palm on your shoulder and move your shoulders first clockwise then anti-clockwise.

3. Knee: Bend forwards with your palms resting on your knees, join your knees and move forwards and backwards. End the routine by rotating your knees clockwise and anti-clockwise.

4. Stomach and back: Interlock your fingers over your chest and slowly raise your hands upwards while you breathe in and stand on your toes. Return to Position 1 as you breathe out. Repeat this cycle three times.

5. Legs and waist: Stretch your legs wide in standing position, touch you left toe with the right hand, then the right toe with the left. Keep your knees straight while you do so. Repeat a few times.

By now your body is suitably warmed up to begin the Suryanamaskar routine. Here is a step-by-step account of the 12 postures. Don't try this routine on a mat, you are better off on the bare floor or on the grass.

Posture 1# Stand erect, ideally facing the morning sun. Fold your hands in prayer close to your chest and chant 'Om Suryadevaya Namah' thrice.

Posture 2# With your hands together raise your arms up in the air while you breathe in. Bend over backwards forming an arch from the hands to your feet. The flexibility of the spine is ensured in this posture.

Posture 3# Bring your hands down while you breathe out to touch the floor on either side of your feet. In this posture, it is imperative to keep your knees straight as you bend forward from the waist, and your head as close as possible to the knee. This posture helps melt the excess fat around the stomach by aiding digestion.

Posture 4# While breathing in, put your hands flush with the floor and lower your hips and stretch your left leg back, allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the sky. This one is for the flexibility of spine and leg muscles, and boosts immunity from diseases.

Posture 5# As you breathe out, let your hands stay firmly on the ground and push your right leg back parallel to the left. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel.

Posture 6# Hold your breath as you bring your hips down while keeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and knees to lightly brush the floor, and hold your hips slightly high. At this juncture, 8 points of your body are touching the floor - your palms, forehead, chest, knees and toes.

Posture 7# This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and your head thrown back facing the sky. Your arms, at this point, carry the weight of your body, with you knees and toes resting on the floor.

Posture 8# Bring your body back to Posture 5 by raising your hips and lowering your chest and head. Keep your arms and knees straight while you do so, and place your feet flush with the floor. Then lower you head to face your navel.

Posture 9# As you breathe in, return to a similar position as Posture 4, only this time you will be crouching on the left knee and stretching back your right leg. Place your hands firmly on the ground, and with the weight of your body on your arms move your chest forward and arch your head up to face the sky.

Posture 10# From here, flow back to Posture 3 while keeping your hands flush with the floor and bringing your right foot side by side with your left one. As you straighten your knee, raise your back to arch in a standing position with your head as close as possible to the knee and your hands on either side of your feet.

Posture 11# Take a deep breathe and raise your arms up in the air as you straighten your back and gradually bend over backwards, akin to Posture 2. Your knees stay straight all the while.

Posture 12# Bring yourself to Posture 1 from here with your hands folded before your chest in prayer, and your spine erect, your knees straight and your eyes shut in meditation.

With Posture 12 you complete one full circle of Suryanamaskar. From here you can flow back to Posture 2 to continue the routine. However, always follow up your Suryanamaskar regime with Savasana, better known as Corpse Pose. In this posture, you lay down on the floor with your legs and arms apart, your palms facing the sky, and eyes deep shut. Breathe in and out heavily and try to focus your thoughts on something happy. Stay on this way for a few minutes and you will feel a sense of calm run down your body like a drug.

Weight loss is just one consequence; you can so much as put your life together with this ancient yogic tradition.

The truth about beer belly fat

2011-10-29T22:13:00.000+05:00

The truth about beer belly fat (Thinkstock photos/Getty Images)

Beer drinkers around the world tend to be a part of the not-so-cute-n-cuddly beer belly band wagon. A common problem among the young and old alike, beer belly is a cause of sedentary lifestyles and, contrary to popular belief, isn't always to do with beer.

The good news is that it can be cured and the bad news is that even teetotallers might have a beer belly. Know why? We have Mukta Vasishta, Senior Dietician at Sir Gangaram Hospital, New Delhi and Sunita Roy Chowdhary, Senior Dietician at Rockland Hospital, New Delhi decoding the truth about beer belly fat for us today.

What causes the dreaded beer belly?
Mukta Vasishta. A beer belly is caused by excess calorie intake and reduced calorie expenditure because of a sedentary lifestyle.

Sunita Roy Chowdhary. Consumption of excess calories (overeating or over-drinking) and having a sedentary lifestyle is the main cause of this kind of obesity. It can also be due to cushing's syndrome (it is a health condition which stems from long-standing contact of the body's tissues to high levels of the hormone cortisol) and certain drugs can also be the cause.

Can people with a beer belly be considered obese?
Mukta Vasishta . People with beer belly are not healthy. On the contrary the visceral fat (fat that lies deep inside the abdomen surrounding vital organs) deposited leads to secretion of cytokines which cause chronic inflammation and disease. People with beer belly are considered obese only if body mass index (a measure of body fatness) is more than 24.9 kg/m.

Sunita Roy Chowdhary. People with abdominal fat deposition are considered obese if the waist circumference is more than 102 cm (40inches) in men and more than 88 cm (35 inches) in women.

What are the prevention and treatment of beer belly? Is liposuction a safe and only method to get rid of it?

Mukta Vasishta. Prevention and treatment of beer belly involves:

- Losing weight.
- De-stressing by meditation and breathing exercise.
- Drinking plenty of water to flush out salt from the tissues so as to feel lighter and not bloated.
- Eating a proper diet by including anti-inflammatory foods like oats, wheat bran, brown rice, green vegetables, fruits, green tea, nuts, fish etc and avoid inflammatory foods like refined cereals, sweets, fried foods etc.
- Liposuction removes subcutaneous fat and not the visceral fat because it is too close to the internal organs which would make it unsafe.

Sunita Roy Chowdhary. For the prevention and treatment of obesity one needs to have a healthy balanced diet with a regular exercise routine. One should not over eat. Eat a healthy balanced diet of three main meals along with two high fiber snacks in betweens every day. 30 minutes of exercise each day is enough to keep one in shape.

Top 5 superfoods for instant energy

2011-10-28T21:47:00.002+05:00

Top 5 superfoods that give you instant energy (Thinkstock photos/Getty Images)

Load up on energy with these low cal boosters.

Ginseng tea

Known for centuries as an antioxidant cure-all, ginseng is also a stimulant which provides increased energy and concentration. It's difficult to find dried ginseng, never mind fresh, so we recommend getting your fill of this ancient root through a cup of ginseng tea. Its warmth will have a calming effect on your nerves while simultaneously giving you the energy to power through any late-night task.

Bananas

Boasting three naturally-occurring sugars - sucrose, fructose, and glucose - bananas are an obvious choice for a quick energy boost. But don't let all that sugar fool you into thinking the fix is only temporary. Bananas also contain fibre, which will help sustain the glucose levels in your blood, thus giving you a steady source of energy over a longer period of time.

Aged cheese

Unlike their soft, younger counterparts, aged cheeses contain high levels of the amino acid tyramine - known for its ability to encourage the secretion of stimulant hormones in the body. So, the next time you need a boost, try a piece of Parmesan, Stilton, or any other hard cheese. Beware of eating them in excess, though.

Strawberries

Strawberries are a great, low-cal addition to a healthy lifestyle, packing enough vitamin C, manganese, and fibre for a 'berry' nutritional punch. One serving of strawberries - about eight medium strawberries - is high in fibre and an excellent source of vitamin C. The star player in strawberries is vitamin C, an antioxidant that helps repair the body's tissues, boosts immunity, and fights excess free radical damage.

Wheatgrass

Wheatgrass is chock full of nutrients. In fact, it contains 25 times the nutrients of vegetables. Many people drink shots of wheatgrass juice as a general health booster. Wheatgrass juice which contains chlorophyll, minerals, and vitamins A, B-complex, C, E, and K, protein and 17 amino acids is easily absorbed in human blood.

Begin your day with oats

2011-10-19T08:30:00.003+05:00

Tasty and healthy: Begin your day by having a nutritious breafast with oats

Everybody needs to be health conscious today, because most of us face health risks due to various reasons like bad food habits, lack of exercise, stress, obesity, drinking alcohol , smoking, etc.

Being healthy begins by eating healthy. Most of us begin our day by having breakfast that is high in fat and calories, for eg. butter jam toast, cheese sandwiches, omelettes, sheera, vadas, dosas, etc. which is bad for the heart. You need to begin your day with a non-oily nutritious breakfast, for example, having oats. It's quick and easy to prepare, so you can't complain about not having the time to prepare breakfast. Here are some of the benefits of oats:

- Oats contain soluble fibre called beta glucan, which is known to help in reducing cholesterol by the blocking of re-absorption of cholesterol when it passes through the digestive system. Regularly having oats lowers the cholesterol levels in the body.

- Oats contains low levels of sodium. This reduces the risk of contracting high blood pressure and hypertension.

- The soluble fibre present in oats tends to slow down the digestion of carbohydrates, thereby reducing the spikes in the blood sugar levels, which in turn do not lead to unwanted urges to eat.

- Eating oats leaves one much fuller, therefore you tend to eat less. This is especially good for those trying to lose weight.

- Oats contains very less amount of fat and lesser calories. This makes it good for overall health.

- Being a good source of natural dietary fibre, oats are beneficial in curbing the problem of constipation.

- Oats are also known to contain compounds called phytochemicals that can reduce one's risk of cancer.

Dengue 101-Dengue prevention tips

2011-10-18T08:27:00.001+05:00

Where heavy rainfall can mean fun, freshness and festivity; it can also turn into havoc if proper facilitation and preventive measures are not taken into account. Same has happened in Pakistan where dengue fever has hit the streets yet again claiming hundreds of innocent lives badly disturbing the normal course of life. As the saying goes “stitch in time saves nine, here are some preventive measures that everybody should follow to avoid the beat down by Aedes mosquitoes that cause dengue.

1. Remove sources of stagnant water.

Mosquitoes breed in stagnant water hence it is utterly important to not let the water accumulate. Make sure to:

 Turn pails and watering cans over and store them under shelter

 Remove water in plant pot plates. Clean and scrub the plate thoroughly to remove mosquito eggs. Avoid the use of plant pot plates, if possible.

 Cover overhead tank to prevent access to mosquitoes.

2. Avoid mosquito bites (by using mosquito repellents containing DEET, picaridin (KBR3023) or oil of lemon eucalyptus). Get your house and surroundings fumigated for pest control.

3. Prevent mosquito entry by keeping doors closed and windows screened.

 If your door and window screens have holes, there’s no better time to have them repaired.

4. Wear protective clothing like long-sleeved shirts, long pants, socks and shoes when outdoors.

5. Aedes mosquitoes usually bite during the day; therefore, special precautions should be taken during early morning hours before day break and in the late afternoon before dark.

6. Keep your house and surroundings clean. Make sure all the gutters are properly cleaned and covered.

7. There is no commercially available vaccine for dengue fever hence if symptoms for dengue occur such as:

• High-grade fever.

• Severe headache.

• Severe joint and muscle pain.

• Nausea and vomiting.

• Skin rash – The rash may appear over most of the body 3 to 4 days after fever.

• Bleeding from the nose, gums or under the skin, causing purplish bruises.

Make sure to contact your doctor immediately.

Remember that a safe home is a happy home. Keep yourself and the others around you safe and educate them about dengue prevention tips by sharing these tips.

Prevention from dengue

2011-10-18T08:25:00.000+05:00

In the prevailing circumstances, the dengue virus has almost reached its pinnacle and is spreading all over Pakistan on a comparatively more rapid rate than the last year.

This virus is transmitted via several mosquito species, principally the aedes aegypti. It is a black coloured mosquito with several white spots or lines all over its body. This mosquito, however, may or may not contain the virus in its stomach every time it injects into the human bloodstream.

A major cause of widespread dengue is that it lives on clean water surfaces, which are very commonly available. Therefore, acute care must be taken that no water is left uncovered in pitchers, tubs, jars, etc and pesticides should be sprayed in gardens and lawns. In this regard, however, schools, colleges and universities do not pay much attention.

Students commonly do not have any covered spaces to sit and only a few institutes are taking appropriate steps to ensure the safety of students. It is a matter of immense importance that all institutes take necessary steps to reduce the daily number of dengue victims by taking appropriate measure.

5 Teas that make you slim!

2011-10-10T09:26:00.001+05:00

Five teas that make you slim! (Thinkstock photos/Getty Images)

The brew that energises can also help you lose weight. Here's how...

It's widely known that just one cup of tea can prevent strokes, arthritis, tooth decay and even keep cancer at bay. While it's regarded as nature's tranquiliser for its soothing properties, the brew also has another great benefit - it helps shed weight. Scientists have shown that tea has high levels of compounds that battle the absorption of fat.

Here are 5 teas that can result in a slimmer you...

Star anise tea: promotes digestion

Star anise, the fruit of a small evergreen tree (Illicium verum) native to China, can be used in the treatment of digestive troubles such an upset stomach, diarrhea, nausea etc. One may drink a tea made from it by steeping a whole pod in one cup of hot water for 10 minutes. Strain this and sweeten it if required. Sip on this slowly when an upset stomach occurs.

Peppermint tea: controls what you eat

If you like peppermint tea then try and rotate that with a green tea drink as both speed up digestion and thus help you burn more calories. The peppermint leaves can be used to make a light, refreshing tea, which can be drunk either hot or chilled. To prepare the tea, take a tablespoon of fresh or dried leaves and add them to boiling water and let it steep for four to five minutes. Strain and add honey, if needed.

Green tea: builds metabolism

Research says the chemical EGCG found in green tea that speeds up the body's metabolism, is responsible for helping people lose the kilos - it can burn a whopping 70 calories a day! Green tea also raises the level of antioxidants. It's believed the antioxidant catechins in green tea boost metabolism and helps burn fat (can burn a whopping 70 calories a day!) Steeping time for the tea: two to three minutes at 85 Degrees Celsius.

Rose tea: prevents constipation

One of the oldest flavouring teas available, rose tea - made by mixing fresh roses and the bud of the tea - has a major therapeutic effect on the human body. Apart from clearing toxins and beautifying the skin, rose tea contains vitamins A, B3, C, D and E and is known to act against infections. It also prevents constipation and helps one lose weight.

Oolong tea: guards against obesity

Research reveals that oolong, a semi-fermented tea may have a stronger effect than even green tea. It promotes fat burning is said to help reduce cholesterol and the concentration of fat in the body. About two cups per day is recommended. Steep oolong tea anywhere from 30 seconds to five minutes, for a more full-bodied cup.

Overcome your sexual aversion

2011-10-09T23:37:00.000+05:00

Dislike sex? (Thinkstock photos/Getty Images)

Romantic relationships are said to reach dizzying heights when fostered by sexual compatibility. Gone are the days when sexual incompatibility could cause a typhoon in the sea of marital bliss. Today, this can be said even of unmarried couples who are sexually active. Physical intimacy is the cornerstone of any romantic relationship. When a partner in a relationship experiences aversion to physical intimacy, it causes severe strain.

Definition:

Aversion is basically an unconscious physiological association of a particular behaviour with a severe unpleasant emotional experience, and therefore, sexual aversion is the negative emotional reaction to sex.

Sexual aversion is defined as 'Persistent or recurring aversion to or avoidance of sexual activity.' This is found to be more common among women than men.

Clinical psychologist, trauma and marital therapist Seema Hingorrany says, "There are a number of reasons why people lose interest in sex. It is normal to experience a loss of desire during menopause; directly after the birth of a child; before or during menstruation; during recovery from an illness or surgery; and during such major or stressful life changes as death of a loved one, job loss, retirement or divorce. These are considered normal causes for fluctuations in sexual desire and are generally temporary." These reasons should not be confused with sexual aversion.

Relationship expert Rachna Kothari explains, "Sexual aversion is usually a conditioned behaviour, where if you have experienced something negative pertaining to sex, you might become so fearful that you will inadvertently associate those negative experiences with forthcoming similar encounters."

Causes:

Varkha Chulani, clinical psychologist and psychotherapist says, "Nobody is born sexually averse. Restricted, prudish ideas of sex and sexuality create tremendous anxiety and guilt. This is evident during puberty when parents shy away from talking about the healthy aspects of sex with their children."

Traumatic experiences like rape, incest, molestation or other forms of sexual abuse also cause sexual aversion disorder. Some people have no history of trauma but may have imbibed negative sexual attitudes. These fears may intrude and prevent them from enjoying a healthy sexual relationship. Sometimes, pain during or after intercourse experienced by women, called dyspareunia, which can have physical and/or emotional causes, might be the reason for sexual aversion, says Hingorrany. Inadequate knowledge of sexuality and human sexual anatomy, and dislike of one's partner might be other reasons for such aversions.

Effects:

People suffering from sexual aversion have low self-esteem and are socially insecure. They have a tendency to feel anxious and depressed too. Kothari says, "They feel isolated and generally turn pessimistic in nature. They might also experience panic attacks with the mere thought of contact or when faced with a similar situation."

"Relationships are often fraught with sexual difficulties. Non-consummated relations, unfulfilled sexual desires, lack of ability to attain pleasure in contact and sometimes no sexual contact between partners for years are some difficulties that exist with people who suffer from sexual aversion," says Chulani.

Hingorrany says that counselling can help resolve relationship difficulties and individual therapy like cognitive behaviour therapy can help couples work on personal issues. Therapy for sexual aversion disorder can be very successful if people are willing to attend regular counselling sessions. Communication training helps couples learn how to talk to one another, show empathy, resolve differences sensibly, respect each other's feelings, learn how to express anger in a positive way, reserve time for activities together, and show affection, in order to encourage sexual desire.

Rise of throat cancer linked to increased sexual activity

2011-10-05T08:30:00.001+05:00

NEW YORK – Cancer of the back of the mouth and throat is on the rise, primarily because of more cases stemming from a viral infection called human papillomavirus (HPV), according to a US study.

The number of people who were diagnosed with HPV-related oral cancer in 2004 was triple the number diagnosed in 1988 – due largely, researchers suspect, to changes in sexual behaviour that have helped spread the virus.

HPV is a very common sexually transmitted infection that can cause genital warts and certain cancers, including of the cervix, anus and penis.

“The whole relationship between HPV-related head and neck cancer completely changes our ideas of who is at risk, how to treat the cancer, the prognostics of the cancer, and prevention,” said Maura Gillison, at the Ohio State University, who led the study, published in the Journal of Clinical Oncology .

Dr Gillison and her colleagues examined oral cancer tissue collected from 271 patients over a 20-year period.

The type of cancer they examined, called oropharyngeal, originates in the back of the tongue, the soft part of the roof of the mouth, the tonsils, or the side of the throat.

They checked the samples for evidence of HPV infection and found that the HPV-related cases became more and more common each decade, while those samples that did not test positive for the virus became less common.

From these results, they estimate that HPV-related oral cancers afflict 26 out of every million people in the United States, compared with eight out of every million people in 1988.

Tina Dalianis, a professor at the Karolinska Institute in Sweden who did not take part in the study, said she believed the increase in oral cancers were due to an HPV epidemic. “We believe sexual habits have changed, and that there is an increase in sexual activity earlier on in life, with an exchange of many more sex partners in general,” she wrote.

The current study confirms what Dr Dalianis had found previously in Sweden – that HPV-related oral cancers were becoming the dominant form of the disease.

Previously, tobacco had been the primary cause of oral cancer, and most oral cancer cases were HPV-negative.

Dr Gillison’s group found that HPV-negative cancers have been cut in half since the 1980s. HPV-positive cases, which had made up just 16 per cent of oral cancer cases in the 1980s, comprised more than 70 per cent in the 2000s. – (Reuters)

Dengue Prevention Checklist

2011-10-03T09:11:00.000+05:00

To prevent the spread of dengue fever, you must first prevent the breeding of its vector, the Aedes mosquito. The Aedes mosquito is easily identifiable by its distinctive black and white stripes on their body. It prefers to breed in clean, stagnant water easily found in our homes. You can get rid of the Aedes mosquito by frequently checking and removing stagnant water in your premises.

The guidelines below will give you an overview of how you can prevent the Aedes mosquito from breeding.

At all times

v Turn pails and watering cans over and store them under shelter.

v Remove water in plant pot plates. Clean and scrub the plate thoroughly to remove mosquito eggs. Avoid the use of plant pot plates, if possible.

v Loosen soil from potted plants to prevent the accumulation of stagnant water on the surface of the hardened soil.

v Do not block the flow of water in scupper drains along common corridors in HDB estates. Avoid placing potted plants and other paraphernalia over the scupper drains.

v Cover rarely used gully traps. Replace the gully trap with non-perforated ones and install anti-mosquito valves.

v Cover bamboo pole holders after use. Rainwater can potentially accumulate in these bamboo pole holders if they are uncovered and create a habitat.

v No tray or receptacles should be placed beneath and or/ on top of any air-conditioning unit so as not to create a condition favourable for mosquito breeding.

Every other day

v Change water in flower vases. Clean and scrub the inner sides of vases. Wash roots of flowers and plants thoroughly as mosquito eggs can stick to them easily.

Once a week

v Clear fallen leaves and stagnant water in your scupper drains and garden. These leaves could collect water or cause blockages to the drains, thus resulting in the buildup of stagnant water.
.

v Clear any stagnant water in your air cooler unit.

Once a month

v Add prescribed amounts of sand granular insecticide into vases, gully traps and roof gutters, even if they are dry. You can see the list of retailers who carry sand granular insecticides in their stores at this webpage: http://www.nea.gov.sg/aedes/insecticides

v Clear away fallen leaves in roof gutters and apron drains. If structurally feasible, remove the roof gutters.

Nipples arouse women the way vagina does

2011-09-28T23:45:00.000+05:00

Nipples arouse women the way vagina does (Thinkstock photos/GeIt's well known that women can become aroused just by their nipples alone. But till now, scientists failed to explain the reason behind it.

Now, psychologists at Rutgers University in the U.S. found that when women's nipples are stimulated the sensation travels to the same part of the brain as when their genitals are aroused.

Brain scans of women who made themselves aroused showed that the nipples hit the same spot as the vagina and clitoris.

The research confirms for the first time what many women have experienced themselves - that their nipples can be an erogenous zone too.

The researchers asked 11 non-pregnant women between 23 and 56 to stimulate themselves while they lay inside a brain scanner.

The resulting images show the areas of the brain which were affected were like a 'cluster of grapes' in the medial paracentral lobule, which is in the middle and at the top of the brain.

In men, the same area also lights up when they are stimulated.

"My speculation is that this could be the basis for many women saying that nipple stimulation is erotogenic, because it stimulates the same area as the genitals," the Daily Mail quoted lead researcher Barry Komisaruk as telling LiveScience.

He added that four nerves bring signals from a woman's genitals up to her brain.

The clitoris relies on the pudendal nerve, the vagina uses the pelvic nerve and the hypogastric nerve connects with the cervix and uterus.

In addition the cervix uses the vagus nerve, which bypasses the spinal cord, and explains how people who have been paralysed can still orgasm.

Komisaruk said that although it is unlikely, another explanation for why the nipples hit the same part of the brain as other erogenous zones could be to do with breast feeding.

Stimulating the nipples releases the hormone oxytocin which is normally secreted during labour and causes the uterus to contract, thus causing sensations in the brain.

Guide to Dengue Fever

2011-09-19T08:41:00.001+05:00

The Aedes mosquito and its infamous black and white stripes.

Dengue Fever is a major global health threat and a leading cause of mortality in the tropics and subtropics. It is caused by infection with any one of four serotypes of dengue virus transmitted by the bite of the Aedes mosquito. This mosquito species breeds around habitations and feeds during the day. As many as 100 million people are infected annually, of which about 25,000 die of the disease.

Presentation

Once inoculated into the human body, dengue has an incubation period (during which the virus multiplies) of 3-14 days. Thereafter, in the typical form of the disease, a five- to seven-day acute fever ensues. Recovery is usually complete by 7-10 days.

It is important to appreciate that about half of all dengue infections go completely unnoticed. Some patients have isolated fever while others may produce the typical symptom complex of classic dengue fever (DF). Fever may be as high as 106°F. The fever presents in a nonspecific manner and may not be distinguishable from other infectious illnesses. The fever in DF is often preceded by chills, red speckles on the skin, and facial flushing. It typically begins on the third day of symptoms and lasts five to seven days. The other symptoms associated with DF include headache, which is usually generalised, pain in the back of the eye, nausea or vomiting and a rash that begins on day three and persists for about three days. DF can also be associated with muscle aches, joint pains and generalised fatigue. Abdominal pain when present can be a heralding sign of a more serious form of the disease, known as dengue hemorrhagic fever (DHF).

DHF is characterised by bleeding. This may be as mild as small amounts of oozing from the nose or gums or serious enough to present with copious bloody vomiting, an abnormally heavy period or excessive blood in the stool. Abdominal pain, excessive restlessness, confusion, decrease in body temperature, and a drop in the platelet count are indicators of imminent DHF.

Patients who have previously had DF (over half of which go unnoticed) are specifically at risk for development of DHF. It is also important to keep in mind that it is at the time when the fever is receding that DF patients are at greatest risk for DHF. This is the time to watch for the warning signs mentioned above and seek emergency care. If not properly taken care of, DHF complications (particularly gastrointestinal bleeding) can worsen and induce shock. This most severe and fatal form of dengue is known as Dengue Shock Syndrome (DSS). DSS is characterised by cold-clammy skin, a fast heart rate, decreased blood pressure, delirium, difficulty breathing and damage to the internal organs specifically the liver and kidney. DSS can lead to multiorgan failure and death.

Outcome

Most patients achieve a complete recovery from dengue. Even patients with DHF and DSS usually recover with proper resuscitation. Infection with one dengue serotype confers lifelong immunity against that particular serotype, but still leaves the individual susceptible to the other three serotypes. As mentioned above, a subsequent infection by a different serotype is a major risk factor for the development of DHF and, as a result, DSS.

Prevention

No vaccine is currently available to prevent contracting the dengue virus. Consequently, the most effective protective measures are those that avoid mosquito bites. Repellants and protective clothing are simple effective measures to take. Even better, eliminate mosquito breeding grounds: ensure no water is left standing in flower vases, old tires, etc. Since the Aedes is a day-biting mosquito, mosquito nets are not useful.

Diagnosis

DF is diagnosed clinically, based on the patient’s presenting symptoms and signs. A complete blood count might reveal a low white cell and platelet count. Serological testing and PCR are not only very costly but are unhelpful in the initial stages of the disease.

Treatment

Dengue fever is usually a self-limited illness, and only supportive care is required. No specific antiviral medication currently is available to treat dengue infections. Paracetamol should be used to manage the fever. Other agents including aspirin should be avoided, especially in children.

Patients may become dehydrated from fever, vomiting or lack of adequate dietary intake. Patients who are able to tolerate oral fluids should be encouraged to drink oral rehydration solution, fruit juice or water to prevent dehydration. Patients who improve can continue to be monitored in an outpatient setting. Patients who do not improve should be admitted to the hospital for hydration. Patients with dengue shock syndrome are treated in intensive/critical care units.

No specific diet is necessary for patients with dengue fever. Bed rest is advised.

Patients with known or suspected dengue fever should have their blood counts measured daily from the third day of illness until one to two days after the fever abates. Patients whose condition improves can continue to be monitored in an outpatient setting. Patients who do not improve should be admitted to the hospital for hydration.

When the patient’s fever is going away, watch for the warning signs mentioned above. If any of them appear, take the patient to the Emergency department of your nearest hospital immediately.

Scientists to Pave Way for Hepatitis C Vaccine

2011-09-18T09:17:00.000+05:00

It has been reported that the scientist are minute far from creating vaccination for hepatitis C. The European scientists have claimed that they have created a vaccine for hepatitis C which has proved successful in treating hepatitis C in animals.

Hepatitis C is a lethal disease which kills 350,000 people worldwide, every year. It is estimated that currently about 170 million people are affected with the virus worldwide. Out of them, 10 million people have contracted the virus through sharing illegal drugs and pipes.

The researchers have warned that without intervention the spread of the virus could not be controlled. The hepatitis C is a strong virus as without timely prevention it grows stronger. It has been reported that for the invention of the hepatitis C, the researchers used “virus-like particles”.

The led author of the study informed that “virus-like particles” provoke an immune reaction, helping the body to develop resistance, but do not contain any genetic material that would allow a "virus" to multiply. He said, “Once injected into the body, the virus-like particles have the capacity to trigger neutralizing antibodies that could protect a person if they are exposed to the virus”. Although the vaccine has been tested over animal, it is yet to be tested on human.

Pre Diabetes Symptoms

2011-09-17T18:03:00.000+05:00

Pre Diabetes Symptoms are important to identify in order to take action and prevent yourself from developing diabetes, which is a chronic disease. But what exactly is pre diabetes? Pre diabetes is a condition in which your blood glucose levels will be high but not high enough to be diagnosed as diabetes.

Why is it important to know the pre diabetes symptoms? Although you will not have diabetes yet, pre diabetes increases the chances of you developing type 2 diabetes, heart disease and stroke.

What are the common signs of pre diabetes?

It is often said that pre diabetes symptoms are non-existent, because they closely resemble those of diabetes. However, there are some ways to tell whether you have this condition. They include:

• Impaired fasting glucose (IFG) in which the fasting blood sugar level is elevated (100 to 125 milligrams per deciliter or mg/dL) after an overnight fast.

• Impaired glucose tolerance (IGT) in which the blood sugar level is elevated (140 to 199 mg/dL) after a 2-hour oral glucose tolerance test

• An occurrence of both IFG and IGT

• Unexplained weight loss or weight gain

• Flu like symptoms and weakness of the body, as well as increased fatigue levels

• Tingling and loss of feeling in the hands and feet

• Recurring infections of the gum and the skin

• Slow healing of cuts and bruises

What is the difference between pre diabetes symptoms and diabetes signs and symptoms?

Since diabetes and pre diabetes have similar signs and symptoms, you should familiarize yourself with them, so that you can tell when you start exhibiting pre diabetes symptoms and seek medical intervention on time.

•    Do you have a frequent urge to urinate?
•    Are you often thirsty?
•    Do you have constant hunger pangs no matter how much you eat?

If you do, then you have polyuria, polydisia and polyphagia, exhibiting classic diabetes signs and symptoms. Other symptoms could include: weight loss regardless of how much you eat, weakness and fatigue, tingling or numbness on your hands, legs or feet and blurred vision.

It is however also important to note that sometimes, people can live for months or years without showing any pre diabetes symptoms that they have the disease.

Diabetes symptoms in women

Although most symptoms exhibited will be similar in men and women, diabetes symptoms in women will often also present in the following ways:

•    Increased infections of the skin as well as vaginal yeast infections, bladder and urinary tract infections
•    Unexplained weight loss
•    Sexual dysfunction due to pain or discomfort as a result of reduced vaginal lubrication and sensitivity and inability to achieve sexual orgasm
•    Lethargy, irritation and loss of temper
•    In pregnant women, there are often no overt signs

If you have pre diabetes, you can take action so as to prevent or delay onset of type 2 diabetes. You can change your lifestyle, lose weight and exercise regularly. But first and foremost, consult your physician and discuss your pre diabetes symptoms.

Signs Of Diabetes

2011-09-16T18:03:00.002+05:00

Signs of diabetes present in different ways and if noticed, should be acted upon immediately to prevent the often damaging and debilitating effects like blindness, heart disease, and kidney failure.

Are you exhibiting early signs of diabetes?

How do you know if you are developing diabetes? There are some classic early signs of diabetes that will help you make that first decision to go to your health provider for more tests. These are:

Polyuria:

Are you making frequent visits to the bathroom but feel like you need to urinate all day long? This is because you have too much glucose in your blood. Since the insulin deficiency prevents your kidneys from filtering glucose back to the blood, they have to draw more water out of the blood to dilute the glucose they have retained, hence keeping your bladder full. Polyuria is one of the classic signs of diabetes.

Polydysa:

Are you drinking water but still feel thirsty? If it is combined with the constant urge to urinate, it may be caused by the constant removal of water from your blood into the kidney to cope with increased glucose is making you dehydrated.

Polyphagia:

Do you feel hungry no matter how much you eat? Excessive eating is caused by the high insulin level in your body. As insulin helps in hunger stimulation, this makes you hungry and you eat much more. These are the most immediate signs of diabetes.

Others that are likely to follow are weight loss, weakness and fatigue, tingling, numbness in the hands, legs or feet as a result of nerve damage, blurred vision and skin infections.

Signs of diabetes in children

How do you know if your child has diabetes? In addition to the common signs of diabetes, your child may exhibit the following:

• Constant weakness and fatigue, leading to disinterest in activities, excessive
sleep, lethargy and difficulty in waking up

• Constant complaints about headaches, stomach aches

• Disorientation and confusion, irritability and mood swings

• Sticky discharge in urine for children as young as 2 to 3 years which indicates that there is too much sugar content

• Increased frequency of bed wetting

A combination of these classic signs of diabetes in children should prompt you to seek medical intervention immediately.

Do you have gestational diabetes?

There is a type of diabetes that usually affects pregnant women, who have had no prior history of the disease. This is gestational diabetes, whose signs could be similar to the ones mentioned above. You may exhibit signs such as increased nausea, blurred vision, vaginal and bladder infections and excessive fatigue. As a pregnant woman, you should take quick action because for a pregnant woman, you are regulating blood levels for your unborn child as well. Do not be fooled by these signs which closely resemble those of a normal pregnant woman. Go to the doctor and confirm that they are not signs of diabetes

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At all times

v Turn pails and watering cans over and store them under shelter.

v Remove water in plant pot plates. Clean and scrub the plate thoroughly to remove mosquito eggs. Avoid the use of plant pot plates, if possible.

v Loosen soil from potted plants to prevent the accumulation of stagnant water on the surface of the hardened soil.

v Cover rarely used gully traps. Replace the gully trap with non-perforated ones and install anti-mosquito valves.

v Cover bamboo pole holders after use. Rainwater can potentially accumulate in these bamboo pole holders if they are uncovered and create a habitat.

v No tray or receptacles should be placed beneath and or/ on top of any air-conditioning unit so as not to create a condition favourable for mosquito breeding.

Every other day

v Change water in flower vases. Clean and scrub the inner sides of vases. Wash roots of flowers and plants thoroughly as mosquito eggs can stick to them easily.

Once a week

v Clear fallen leaves and stagnant water in your scupper drains and garden. These leaves could collect water or cause blockages to the drains, thus resulting in the buildup of stagnant water. .

v Clear any stagnant water in your air cooler unit.

Once a month

v Add prescribed amounts of sand granular insecticide into vases, gully traps and roof gutters, even if they are dry. You can see the list of retailers who carry sand granular insecticides in their stores at this webpage: http://www.nea.gov.sg/aedes/insecticides

v Clear away fallen leaves in roof gutters and apron drains. If structurally feasible, remove the roof gutters.

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Pre Diabetes Symptoms

Signs Of Diabetes

Signs of diabetes present in different ways and if noticed, should be acted upon immediately to prevent the often damaging and debilitating effects like blindness, heart disease, and kidney failure.

v Clear fallen leaves and stagnant water in your scupper drains and garden. These leaves could collect water or cause blockages to the drains, thus resulting in the buildup of stagnant water.
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