Health and Nutrition

How to Stay Healthy During Winters

2012-01-15T05:16:00.000-08:00

Staying healthy during winters in a busy world is not the easiest thing to do, yet taking care of yourself is extremely important. Becoming ill can be a big hindrance in giving full attention to your responsibilities. Especially winters are the time that never goes unnoticed health wise.
On average people catch cold one to four times a year, and almost one quarter of them catch flu. Although we are surrounded by viruses and bacteria all year long, yet this is the time when our immune system is most compromised. Therefore, this is the time to take most precautions.
Enlisted are a few tips guaranteed to reduce your risk of exposure to a higher level of infective agents.
1. Get enough sleep. Sleep disorders or lack of sleep can dramatically weakens your immune system.
2. Good diet is the best immunization. Preservatives, artificial flavors and packages foods fail to give body the required nutrients to fight cold weather. Salads, fruits, vegetables and freshly prepared organic foods are most suitable to feel vibrant and frisky. Try adding citrus fruits like oranges and lemons to your dietary intake. Citrus fruits are rich in vitamin C, a key element in boosting your immune system.
3. Multivitamins can play a vital role in keeping you healthy. Have a pill daily to feel fresh and energetic. A body with balanced vitamins and minerals also recuperated quickly.
4. Don't forget to wash your hands with soap before meals and after using the bathroom. Make it a habit for everybody at home.
5. Exercise. I know how hard it is to get off your couch near the fireplace and convince yourself to jog, but exercise moderately at least thrice or four times a week. It helps generate endorphins. Endorphins strengthen the immune system by increasing production of white blood cells.
6. Avoid coughers and sneezers. Germs are mostly transmitted when the infected person touches his or her eyes, mouth or nose, and then shakes hand with you. Eventually you'll touch your own nose, or mouth and the infection will be transmitted.
7. Humidify your house. Dry air can be very irritating for the respiratory passage. To do so a humidifier can be used.
8. Last but not least, get a flu shot if necessary after consulting your doctor.
On top of everything keep yourself warm. Wear warm clothing and cover your head and ears when going out.
Good luck and a happy winter.

How to Boost Your Memory

2011-12-08T09:36:00.001-08:00

Tips to boost your memory

(Unknown Author)

Twenty tricks to jog your mind

Now, where did I put those car keys? Did I switch the oven off? Have I locked the front door? And, oh no, Ive forgotten her name...

If any of that sounds familiar, you probably wont be poised to compete in the World Memory Championships this year.

The annual contest, which kicks off on December 1, sees competitors tackle a whole host of mind games, from memorizing numbers, words and entire decks of cards to recalling historic dates.

But if its as much as you can do to remember your husbands mobile number without using redial, read on for 20 top tips on how to improve your memory. You never know, next year it might be you trouncing the world at the championships.

1. Chunk it

Separating long bits of info, such as phone numbers, into digestible chunks helps us remember. Most people can recall around seven things so, for example, when given the number 33987643134509, break it down into sections: 33 98 76 43 13 45 09.

2. Don't cram

Sorry, students, but cramming doesn't cut it. Its better to space out your learning. For instance, when learning a foreign language, suggests Dr Chris Moulin of the Leeds Memory Group, don't repeat one word over and over. Repeat it to yourself a couple of times, then move on, and come back to it later.

3. Create cues

If you have to do something every day at a certain time, such as take a pill, then give yourself a cue to help your intention e.g. when the Today programme finishes Ill take my medication.

4. Use images

One way of remembering something, such as a persons name, is to picture it on the persons face. So if you meet a Joe Diamond, imagine a diamond. You'll have to get more creative for unusual names but psychologists say the more bizarre the image the better the memory tool.

5. Make it meaningful

Assign meanings to random facts or figures: if you needed to remember the number 50110662012, think Levis jeans, Battle of Hastings, London Olympics.

6. Make it personal

Making anything you want to remember relate to yourself is one of the best memory aids e.g. the Blair government came into power in 1997; you graduated in 1997.

7. The Roman Room method

The Roman Room method is about remembering sequences of information by visualizing them in a certain location. Use a place you know well, and take a mental walk through the rooms in a set order. Then put the information from your list one by one into each room so if its Prime Ministers, put Harold Wilson in the hallway, James Callaghan in the living room, Margaret Thatcher in the kitchen and so on. Think about it slowly and itll stick!

8. Be boring

Always forget where you put your keys/purse? Its common sense, but boring routine is memorys best friend. Put those items in the same place every time. We pay little or no attention to mundane events, which is why we can rarely remember where we put our specs while we were busy doing something else.

9. Mnemonics

A mnemonic is a learning technique that aids memory such as Richard of Yorke Gave Battle in Vain to remember the colors of the rainbow. Adopt phrases to remember things; the more bizarre the better. It can help with spelling awkward words or remembering the names of people at a meeting. Rhyming is especially helpful (eg Thirty days have September, April, June and November).

10. Eat oily fish

Omega-3 oils found in oily fish, as well as walnuts, pumpkin and flax seeds, help to build and maintain something called myelin. The fatty substance helps the nervous system function properly which fires up your powers of concentration.

11. Chomp on choline

Choline, an amino acid in eggs, liver, chicken and soybeans, can protect the brain and boost memory. In fact, a recent study suggested that people with a higher choline intake performed better in memory tests although a long-term healthy diet as a whole is key to maintaining good brain function, with dark leafy vegetables, berries, tomatoes, nuts and seeds all good memory foods.

12. Get moving

A recent Cambridge University study suggests regular aerobic exercise, such as jogging, can boost memory by triggering the growth of new neurons in the brain.

13. Get teaching

Teaching new concepts to another person can aid your own recollection of the material so give a mini lecture to a friend when you are both studying for the same exam.

14. Be positive

According to Harvard health experts, negative stereotypes about aging contribute to a failing memory. So older learners do worse on memory tests when exposed to pessimistic claims about age and brain power and better if exposed to messages about keeping memory strong well into retirement.

15. Use all your senses

The more senses you use when you experience or learn something, the better your powers of recall later. For example, smells can instantly conjure memories of the distant past - so get sniffing.

16. Write it down

Draw a picture or write down the information you want to remember, even if you never refer to your notes again. Just the action of forming a visual image helps with memory.

17. Repeat, repeat

When you want to remember something new, repeat it out loud if you've just been told somebody's name, use it when you speak to that person (So, John, how long have you known Sophie?)

18. Challenge Yourself

Engage in activities that require you to concentrate: join a book club, do crosswords or try new recipes. Anything that taxes your brain will help you maintain skills as you get older.

19. Write, dont type

Your fingers may feel clunky with a Biro when youre used to hammering at a keyboard, but writing longhand can help your brain better process the information you are writing. So when learning something new, get scribbling.

20. Meditate

US studies found that daily meditation thickened the parts of the brain's cerebral cortex responsible for decision making, attention and memory. Try "mindfulness" techniques, focusing on an image, sound or your own breathing.

All About Vitamins, Minerals & Supplements

2011-09-04T13:05:00.000-07:00

In general the way to get crucial vitamins and minerals is through healthy foods, so for a completely well-nourished person, supplements may be a waste of money. But for people over age 50, even the best diet may not provide enough of some important nutrients.

Use this information to explore details about the Vitamins, Minerals and Supplements that are most important and specially as you grow older for people over 50.

Supplements may cause side effects. If you have certain diseases, such as cancer or diabetes, your body may have special nutritional needs. Be sure to talk to your doctor about the vitamins and supplements you take.

____________________________________

Vitamins

1.1 Vitamin A

1.2 Vitamin B1 (thiamin)

1.3 Vitamin B2 (riboflavin)

1.4 Vitamin B3 (niacin)

1.5 Vitamin B6 (pyridoxine)

1.6 Vitamin B12

1.7 Vitamin C

1.8 Vitamin D

1.9 Vitamin E

1.10 Folic acid

1.11 Vitamin K

[2] MINERALS

2.1 Calcium

2.2 Chromium

2.3 IODINE

2.4 IRON

2.5 Magnesium

2.6 Potassium

2.7 Selenium

2.8 Zinc

[3] Supplements

3.1 Omega-3 fatty acids

3.2 Echinacea

3.3 Ginkgo

3.4 Ginseng

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[1] Vitamins

____________________________________

Vitamin A

How much?

Men: 900 mcg

Women: 700 mcg

Why you need it:

Promotes good vision; helps keep immune system healthy.

Good to know:

In supplements, look for vitamin A as beta carotene, not as retinol or retinoic acid, which increases the risk of bone fracture.

Food sources:

Dairy products, fish, darkly colored fruits and vegetables.

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Vitamin B1 (thiamin)

How much?

Men: 1.2 mg

Women: 1.1 mg

Why you need it:

Necessary for healthy nerve and brain cells; helps convert food to energy.

Good to know:

Antacids and some diuretics may lower thiamin levels by decreasing absorption and increasing urinary secretion.

Food sources:

Liver, whole grains, enriched breads and cereals.

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Vitamin B2 (riboflavin)

How much?

Men: 1.3 mg

Women: 1.1 mg

Why you need it:

Important for red blood cell production; helps convert food to energy.

Good to know: Older men and women may be especially susceptible to riboflavin deficiency, which can cause cracking or sores at the corners of the mouth, skin irritation or weakness.

Food sources:

milk, eggs, fortified bread products and cereals.

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Vitamin B3 (niacin)

How much?

Men: 16 mg

Women: 14 mg

Why you need it:

Necessary for proper functioning of the digestive system, skin and nerves; helps convert food to energy.

Good to know:

Can cause skin flushing; may be prescribed to treat high cholesterol but should be used only under a doctor's care because of potentially severe side effects.

Food sources: Meat, fish, poultry, eggs.

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Vitamin B6 (pyridoxine)

How much?

Men: 1.7 mg

Women: 1.5 mg

Why you need it: Aids in the formation of red blood cells; strengthens the immune system.

Good to know: Too high doses of supplements may cause nerve damage, numbness and trouble walking.

Food sources: Beans, nuts, eggs, whole grains.

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Vitamin B12

How much?

Men and women: 2.4 mcg

Why you need it: Essential for keeping nerves and red blood cells healthy. Good to know: As many as a third of people over 50 do not absorb enough B12 from diet alone; inadequate absorption may lead to neurological and balance problems.

Food sources: Fish, shellfish, meat, dairy products.

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Vitamin C

How much?

Men: 90 mg

Women: 75 mg

(Smokers should add an extra 35 mg)

Why you need it:

Important for wound healing; boosts immune system; required for growth and

repair of tissues in all parts of body.

Good to know:

No studies confirm vitamin C prevents colds although it may shorten the

length of a cold; excessive amounts may lead to upset stomach and diarrhea.

Food sources:

Citrus fruits, tomatoes, kiwi, strawberries.

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Vitamin D

How much?

Ages 51-70: 400 IU (10 mcg)

Age 71+: 600 IU (15 mcg)

Why you need it: Helps the body absorb calcium; may protect against heart

disease, cancer, diabetes and several autoimmune diseases.

Good to know: The current recommendation is under review and may soon

increase substantially.

Food sources: Sun exposure provides the body's main supply of vitamin D;

fatty fish, fortified milk and juices also contribute.

____________________________________

Vitamin E

How much?

Men and women: 15 mg

Why you need it:

Helps protect cells from damage; may reduce the risk of developing cancer,

heart disease and other chronic diseases, but further research is needed.

Good to know:

If you take a blood thinner, talk to your doctor before taking supplements;

vitamin E increases bleeding risk.

Food sources:

Vegetable oils, nuts, fruits, vegetables.

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Folic acid

How much?

Men and women:

400 mcg

Why you need it:

This B vitamin helps form red blood cells and produce DNA.

Good to know: High levels may mask vitamin B12 deficiency, especially in older adults. Recent research, suggests that for women, folic acid along with vitamins B6 and B12 may reduce the risk of developing age-related macular degeneration.

Food sources: Enriched cereals, whole-grain breads, dark, leafy vegetables.

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Vitamin K

How much?

Men: 120 mcg

Women: 90 mcg

Why you need it: Helps blood clot properly and helps maintain strong bones in older men and women.

Good to know: Can dilute the effect of blood thinners, so talk to your doctor if you take Coumadin (warfarin) or other blood thinners.

Food sources: Plant oils, green vegetables, cabbage, cauliflower.

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[2] MINERALS

Calcium

How much?

Men and women: 1200 mg

Why you need it: Helps form and maintain healthy teeth and bones; needed

for normal heartbeat; helps with blood clotting.

Good to know: The body needs vitamin D to help absorb calcium, so if you

use calcium supplements choose one that contains D. Recent studies have

linked calcium pills to increased risk of heart attack.

Food sources: Dairy products, green leafy vegetables, bok choy,

calcium-fortified orange juice.

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Chromium

How much?

Men: 30 mcg

Women: 20 mcg

Why you need it: Helps maintain normal blood sugar levels.

Good to know: There has been interest in treating high glucose levels and

type 2 diabetes with supplemental chromium, but research to date is

inconclusive.

Food sources: Meat, chicken, broccoli, apples, fish, grape juice.

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Iodine

How much?

Men and women: 150 mcg

Why you need it:

Necessary for normal thyroid function; prevents goiter, a swelling of the

thyroid gland.

Good to know:

Deficiency occurs more often in women than men; when buying salt, choose

one labeled "iodized."

Food sources: Seafood, iodized salt.

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Iron

How much?

Men and women: 8 mg

Why you need it:

Essential for healthy red blood cells.

Good to know:

Men and women over 50 generally should not take a mutivitamin containing iron unless they have been diagnosed with iron deficiency.

Food sources: Meat, eggs, fortified bread and grain products.

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Magnesium

How much?

Men: 420 mg

Women: 320 mg

Why you need it:

Supports a healthy immune system; helps keep bones strong; regulates heart rhythm.

Good to know: Magnesium-rich foods may help protect against the development of type 2 diabetes; may also decrease the risk of high blood pressure in women.

Food sources: Whole grains, nuts, green vegetables.

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Potassium

How much?

Men and women: 4700 mg

Why you need it:

Crucial for heart, kidney, muscle, nerve function; important in controlling blood pressure; works with sodium to maintain the body's water balance.

Good to know: With age, kidneys become less able to remove potassium from blood, so speak with your doctor before taking supplements. A diet rich in fruits and vegetables generally provides sufficient potassium.

Food sources: Cantaloupe, bananas, yogurt, leafy green vegetables and sweet potatoes.

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Selenium

How much?

Men and women: 55 mcg

Why you need it:

Helps make special proteins that play a role in preventing cell damage.

Good to know:

May reduce the risk of certain cancers, including lung, colorectal and

prostate, although not all studies have found this effect.

Food sources:

Red meat, fish, chicken, vegetables.

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Zinc

How much?

Men: 11 mg

Women: 8 mg

Why you need it:

Aids in wound healing; keeps sense of smell and taste sharp.

Good to know:

Many people take zinc to ease the miseries of a common cold, but its

effect is controversial; some studies suggest zinc can speed recovery, others

conclude it doesn't work. Some studies show that taking a combination of

antioxidants and zinc reduces the risk of advanced _age-related macular

degeneration.

Food sources:

Fortified cereals, red meat, eggs, seafood.

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[3] SUPPLEMENTS

Omega-3 fatty acids

What does it do:

Important for blood clotting, cell division, relaxation and contraction of muscles.

Good to know:

The omega-3 fatty acids plentiful in fatty fish and fish oil supplements have built a powerful reputation for reducing the risk of a second heart attack. Studies on fish oil and memory have had mixed results. May interact with blood thinners.

____________________________________

Echinacea

What does it do:

This native American plant may reduce the duration of a cold.

Good to know: Study results are mixed about whether it can prevent colds and other infections.

____________________________________

Ginkgo

What does it do:

Derived from the oldest living tree species, ginkgo extract improves walking in people with certain circulatory problems that affect the legs.

Good to know:

Research on ginkgo's effect on Alzheimer's and memory loss has been disappointing. Ginkgo can increase bleeding risk, so talk to your doctor if you take blood thinners or have surgery scheduled.

16 Things You Didn't Know About Sleep

2011-06-06T10:28:00.000-07:00

Tips to a Lasting Weight Loss

2011-04-03T13:27:00.000-07:00

Health is not merely the absence of disease or infirmity. It is a state of complete physical, mental and social well being.

A person who takes medicine and neglects the dietary intake, wastes the skills of his doctors, but by watching your dietary intake strictly and vigilantly, doctor can be avoided altogether.

Today the basic requirement of a healthy body is a healthy lifestyle and the most alarming feature that endangers good health is obesity, as well as high fat and cholesterol levels.

The healthiest way to lose weight is neither sudden intense exercise nor crash dieting. In fact it’s the middle road between the two. If you haven’t exercised for the last several years, rushing yourself to any cardio or starving yourself will merely lead you to feeling dishearted and demotivated.

So if you want to lose weight that lasts for good, here is what you should do.

Use the already stored fat in your body to generate energy. Reduce the amount of calorie intake (take a look at this calorie chart) and increase physical activity level. For example, walk if the destination is within walking range or take the stairs instead of the elevator.
Be very gradual. Small changes can make big differences. Think of weight loss as a permanent goal. The main objective should be to make positive changes and sustain them over years and years to come. Believe it or not but eating one extra cookie a week can increase your body weight by 4 to 6 lbs in a year.
Reduce your calorie intake. Take quality food. If you can’t stop yourself from having chocolates and candies or cakes and cookies, at least limit your self. Set objective and realistic goals. Here are a few ways to reduce calorie intake.

Cut down unhealthy foods like cakes, candies and chocolates.
Have smaller portion of meal and avoid second helping.
Stop adding sugar to your tea or coffee.
Stop fizzy drinks altogether.
Add fiber to your diet.
Don’t skip breakfast. It’ll leave you much hungrier later on.
Last but most important, have plenty of water. At least 2 liters or 8 to 10 a day. In case you workout, double the quantity. Have a glass of water 5 to 10 minutes before you have your meal and the second one at least 20 minutes after the meal.

Practice these tips and I am sure you’ll see a big change ib your physical well being.

Good Luck.

10 Foods That Help Prevent Acne

2011-04-03T03:01:00.000-07:00

Olive oil lotion absorbs into skin without clogging pores, allowing skin to breathe which in turn help prevent acne.

Lemon juice helps in eliminating acid waste and cleansing the liver with citric acid and building up enzymes to eliminate blood toxins. It also flushes out pores and keeps your skin feeling fresh and bright.

Watermelon is very useful for removing blemishes on the skin. It is rich in vitamins A, B and C and keeps the skin fresh, radiant and hydrated. It also prevents eruption of acne and remove scars and marks of acne.

Eating a balanced diet is the best way to have a healthy skin. Low-fat dairy product consists of vitamin A, which is one of the most important components of healthy skin.

Raspberries are a healthy as they are loaded with vitamins, antioxidants and fiber. These are rich in phytochemicals that are protective of skin.

Yogurt has antifungal and antibacterial qualities, so it is useful for cleansing the skin and unblocking clogged pores.

Eating walnuts regularly help to improve the smoothness and softness of the skin. Walnuts oils contain linoleic acid, which helps to maintain the skin's structure, keeping it watertight and well hydrated.

Dietary selenium comes from nuts, cereals etc. Some studies show that even skin damaged by the sun may suffer fewer consequences if selenium levels are high.

Apples contain lots of pectin and it is the enemy of the acne. So, remember to eat the skin too as pectin is mostly concentrated there.

Water carries nutrition and oxygen to your internal body, keeping organs nourished, vital, and fit to fight acne.

6 Tips to a Lasting Weight Loss

2010-07-04T06:09:00.000-07:00

Commonly, and first of all, people who want to lose weight naturally think about reducing the amount of food they eat.

This is only part of the solution, but not exactly the best there is. In fact, depending on the amount you reduce in your diet, it may even be dangerous to your health. So, how do you lose weight naturally, effectively and safely?

Here are some points one should consider when trying to lose weight naturally:

Beware of the Crash Diets
If you are thinking of trimming down, you probably think that dropping the calories can alone shed off your unwanted excess of fat. Probably, this is because of the current fad in advertising about low-calorie food products and beverages. What you may not know is that this could be dangerous because when you decrease your calorie intake below the required levels, the body begins to digest the fats.

Sounds good, but it isn't, in actuality. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting in fatigue, illness and a weak immune system...And you'll still have the fat. Fat is not the only place where the body gets it's energy from.

A low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet, who revert back to their old eating habits, end up gaining back most of their weight, if not all the weight they have shed off. This would consist mainly of fats.

...And since fats have more volume per mass than muscle, this person ends up having the same weight as before, but will be bulkier. When losing weight, one should keep in mind that they should lose excess body fats only. This doesn't mean that you shouldn't reduce your calories...Just make sure that you've met the body's minimum requirement for calories to survive, energize, and repair.

However, one can try eating small meals at more frequent intervals. This way, the body will not think that it is being starved and will not store food as fat.

Eat Right
One may have considered junking the crash diet option, but that doesn't mean you should forget to watch what your is eating. Variety must always be considered so that you may be able to get the necessary nutrients your body needs from your diet.

It is also healthier to eat foods which are roasted, steamed or broiled, rather than fried. It is also important to include a lot of fiber in the diet. Frequent re-hydration is paramount.

Increase Your Lean Muscle Mass
Muscles burn calories when they work; they even do so at rest. Actually, you burn more calories just being alive than you probably ever will doing activities in a day. Unlike fats, which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day long. With this fact as ammunition, one can start weight loss by increasing muscle mass.

The more muscles a person has, the less fat that is left. This is attainable starting with working out with resistance exercises, not just weights. There are tons of resistance moves that you can do with or without weights.

Aerobics-R-Us
Aerobic exercises are not just good for the heart by increasing cardiovascular endurance...Aerobics also help by increasing lean muscle mass, while simultaneously decreasing excess body fat. In addition to these reasons, aerobics make the metabolic process more efficient and helps to keep the metabolic rate increased, even a long while after exercising.

Imagine burning fat efficiently, while driving along the freeway or even while watching television. When you are in good aerobic shape, you will recover from workouts and between sets during your workout a heck of a lot faster. This will help you feel better while working out, and allow you to work harder without any conscious effort.

Extra "Push"
Some people need a little help with motivation. In fact, in one area or another, we all need a little extra push. So, try working out with a personal trainer once a week. Then half of the other days, get a workout partner...someone who is serious about obtaining goals. This will help hold both of you accountable,and will encourage you to show up and keep up with the plan.

On Taking Diet Pills
Over-the-counter diet supplements affect the amount of weight one loses, as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided in the packaging of these pills. It is also prudent to consult a physician irregardless before trying out these drugs, and also to find out which type would be best pill for you.

Losing weight naturally does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where you don't have to feel bad about yourself, aren't sensitive about the way you look, and where you aren't able to do what you want to do because of insecurities or lack of ability due to being overweight or obese.

Losing weight naturally might entail a little adjustment in your lifestyle, plus some discomfort, but as the old saying goes, "no pain, no gain". What do you have to lose besides fat, cellulite, and a lack of self confidence anyway?

To your immediate and lasting natural weight loss success!

Understanding Obesity

2010-07-04T05:57:00.000-07:00

The term obesity is thrown about frequently, but what specifically is obesity? Basically, obesity means exceptionally over weight. Obesity is a quite prevalent physical state, with just about a third of US men and women -- roughly sixty million people -- afflicted, and about one billion people afflicted around the world.

You didn't read that wrong: nearly one billion persons the world over are obese.

As the rate of affliction in the

suggests, obesity is mostly seen in Western civilization. In what may be considered an unusual twist, obesity is considered a nutritional disorder. Putting aside how it gets labeled, obesity rates are on the rise: obesity numbers nearly doubled from 1991 through 1998.

The specific measure of obesity is being above what is considered average body weight by upwards of twenty percent. With respect to body fat measurements, obesity begins in males at more than twenty-five percent body fat, and more than thirty percent body fat in females. BMI, body mass index, is a standard means of documenting obesity. Someone who surpasses a 30 BMI iis documented obese.

Since it's become so common, obesity is frequently impacting the financial costs societies are paying. In the

, annual obesity expense is estimated to be a billion pounds: about five hundred million US dollars, as things currently stand. The cost the

pays for obesity is considerable, without question, but these costs represent just a small percent of what the

is paying. In the

, the annual monetary expense for obesity within the population is estimated at an incredible two hundred billion dollars. With prices like these, it isn't hard to understand the reason that obesity iscommonly being labeled "epidemic" in the

.

Obesity's big costs aren't any secret: it's almost entirely medical. Obesity ranks number one as a contributor to chronic illness, and comes in second to cigarette smoking in actually causing deaths. Medical and health problems linked to obesity reads similar to a grocery list: connected to coronary disease, to stroke, to Type 2diabetes, to ligament and joint strain from the pressure of excess bodyweight. Obese people tend to record high triglyceride levels and low HDL cholesterol levels.

Obesity is also connected with various sorts of cancer: kidney, throat, breast, colon, rectum. There's even some evidence that obese people have higher rates of Alzheimer's disease. And if the previous wasn't enough, a link exists between obesity and depression. All of these medical problems, multiplied by millions and millions of obese citizens. The end result is an enormous medical charge.

Though there are medical problems that can cause obesity, this scenario is exceptionally rare. Obesity resulting from secondary medical conditions is believed to constitute just one percent of every case of obesity. The vast majority of obesity cases come from lifestyle habits.

How to Avoid Cancer Caused by Smoking

2010-06-12T23:41:00.001-07:00

If you smoke, you can greatly reduce the risk of contracting cancer by drinking carrot juice. This according to the German Doctor Hans Nieper, founder of Eumatabolic Medicine, a new alternative mode of treatment which has become very popular in Germany. The carotene found especially in carrots prevents and can even cure cancer.

Dr. Nieper states, “If you smoke 60 cigarettes a day but drink 4 glasses of carrot juice, you will still be less prone to contract cancer than someone who doesn’t smoke but who doesn’t drink carrot juice.”

Of course, if you don’t smoke and do drink carrot juice all the better!

A Few Tricks For Treating Insect Bites

2010-06-12T23:39:00.001-07:00

You don’t have to sit back and just passively put up with insects, especially those that like to bite (mosquitoes, wasps etc.). Eat asparagus and your sweat will develop an odor that repels insects. Or apply lemon oil to your skin.

If you are bitten, there are natural substances to soothe the irritation. Aloe vera has extraordinary powers of soothing skin disorders. It is available in forms for both internal and external

application in most health and beauty stores.

If you have one of these amazing plants growing at home, cut the tip off one of the leaves (the leaf will heal itself). Apply the pulp and juice to the itching or swollen area.

Lightly boiled cabbage or leek makes an excellent analgesic poultice. Of course, if you are hiking in the woods, you might have a little trouble finding cabbage! Plantain also works well. Cut it and rub it to get to the juice then apply it to the affected area.

What To Do When You Get Something in Your Eye

2010-06-12T23:38:00.000-07:00

Got some dust in your eye? Or some other irritant like an eyelash or cigarette ash? You can use the following technique to help others as well as yourself.

Before doing anything, make sure you don’t do what you absolutely shouldn’t: rub or press the eye, lift the eyelid, or remove contact lenses without washing your hands.

How to proceed?

· Examine your eye. Is it red? Swollen? Is it tearing? What do you feel? Does it itch? Burn? Is your vision blurred?

· Let nature do its work - it is usually effective. Tears and natural eye movements will usually get rid of the irritation.

· Try rinsing your eye with some warm water, or with drops. You can pull on the skin around the eyes, but don’t touch the eyelid.

· If this doesn’t work, wash your hands, and then lift both the upper and lower eyelids to locate the irritant. Is it on the inside of one of the eyelids, or is it stuck to the eyeball itself? Pour some sterilized, warm water on your eye to flush the irritant out.

· If you can’t locate the irritant or if the discomfort persists after you have removed the particle, you would better consult a doctor.

How to Avoid Motion Sickness

2010-06-06T08:47:00.000-07:00

Did you know that half a teaspoon of ground ginger is more effective than chemical medication in suppressing motion or sea sickness? And unlike most medication, it will not make you drowsy.

Ginger has been used in the Orient for centuries to prevent sea sickness.

Researchers asked subjects who were especially susceptible to motion sickness to sit in a reclining chair that spun around at high speed. All the subjects who ingested a well known medication or who took a placebo experienced violent nausea and/or vomiting.

On the other hand, six of the twelve subjects who took ginger twenty minutes before the test experienced no discomfort. They consumed only 840 milligrams of ground ginger, which is the equivalent of half a teaspoon.

The Japanese have a very curious method of treating all kinds of motion sickness. They use an adhesive plaster to fasten an “umeboshi” (a very salty fermented plum, available in most health food stores in the West) to their navel. The idea may seem a little strange, but what have you got to lose!

How to Reduce Cholestrol

2010-06-06T08:41:00.001-07:00

To reduce cholesterol:

· First cut down on saturated fats. To do this:

· Eat lean meat. Select lean cuts and ask your butcher to cut off the fat.

· Drink skim milk instead of whole milk.

Do the same for all dairy products. Note that vegetarians have a much lower cholesterol level (almost twice as low as average) which is perfectly understandable, since cholesterol is only found in products derived from animals.

· Alcohol - in moderation. Not more than two glasses a day. However, it does appear that drinking a moderate amount of alcohol raises the number of HDL lipids (the good ones!), which break down cholesterol. (Moderation = two 4 oz. glasses of wine or two 12 oz. beers.)

· Do regular exercise, for example walking.

· Take Vitamin E. It reduces the risk of coronary disease.

· Calcium brewer’s yeast, Vitamin C and Vitamin B-6 also combat the accumulation of cholesterol. And don’t forget lecithin, which helps fight excess cholesterol, arteriosclerosis, hypertension and angina (as well as psoriasis, anxiety and diabetes - and reduces the likelihood of contracting cancer). Losing weight is a good way to

raise your HDL level.

· Use poly-unsaturated, non-hydrogenated, cold pressed oil: corn oil, sunflower seed oil, soy, flax etc. A mono-unsaturated oil like olive oil can even raise your HDL level.

· Daily consumption of fish would be ideal for preventing cardio-vascular problems, as demonstrated conclusively in a number of studies on fish-eating populations (Eskimos for example). Ideally, you would eat fish twice a day. And as strange as this sounds, you should select the fattest kinds: mackerel, sardines, herring, salmon etc.

As for the oil in the fish, it is used to treat arterial disorders. Its effects can be felt in about six weeks. Fish oil contains two poly-unsaturated fatty acids which are very beneficial for the arteries.

Use Heat to Cure

2010-06-06T08:36:00.001-07:00

Everyone has heard about how good a sauna feels, and of the relaxing effect of a steam bath which bathes you in hot vapor.

But there are other heat treatments which are equally beneficial. Heat relaxes the muscles and ligaments. When applied locally, for example, with hot towels, it can ease muscle spasms. It can also reduce arthritic pain. Heat dilates the blood vessels, which in turn activates circulation.

Applied to a wound, it can prevent infection by helping white blood corpuscles and fresh oxygen surround the area more quickly.

How to Prevent High Blood Pressure

2010-06-06T08:32:00.000-07:00

Research has shown that people whose diet is rich in potassium (vegetarians for example) are less likely than others to develop high blood pressure.

Calcium is also beneficial. Fortunately, potassium and calcium are abundantly present in a large variety of foods.

Fruits, vegetables, beans, fish, fowl and lean meats are full of potassium.

Calcium is a little more restricted. Foods rich in calcium usually also contain large amounts of sodium and fat, which can increase blood pressure.

However, moderate amounts of milk are recommended, as well as yogurt, almonds, bananas, grapes, broccoli, potatoes, beans, tofu and sardines.

How to Avoid Back Pain & Aches

2010-05-24T11:09:00.000-07:00

Back ache is a very common problem nowadays, and almost every individual faces lower back pain at least once in a life time.

It can be caused by a number of factors, and can affect your life to quite an extent. The best cure to back ache is care.

Here are some tips for reducing the back ache.

The best way to sleep is on your side with your knees bent. You can use a pillow under your head to support your neck. You may also put a pillow between your knees.

If sleeping position doesn’t reduce pain, try adjusting your sleeping surface. The choice of the firmness of the surface varies from person to person. Choose the one that suits you the most.

In case you have to stand for long periods, rest one foot on a low stool to relieve pressure on lower back. Switch your foot every 5 to 15 minutes. If case you have to stand with both feet firmly placed on ground, for example in case of a security guard, place both your feet inline with your shoulders.

While sitting (in your office) maintain a good posture by keeping your ears, shoulders and hips in a straight line, with your head up and stomach pulled in. Keep your lower back and feet supported, elbows at sides, shoulders relaxed and wrists straight. Don’t forget to stretch occasionally.

Wear flat shoes and low heels.

Exercise regularly. An inactive life style can also lead to lower back pain.

If you sleep on your back, you can place a pillow under your lower back.

Heating pads can help relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Massage can also be helpful in most of the cases.

Remember, lower back pain can be caused by using your back muscles in activity they are not used to, like lifting heavy furniture or twisting your body. It can also lead to a disc slip, a condition knows as herniated disc.

Push rather than pull when you must move heavy objects. Don’t lift by bending over. Instead lift by bending your knees and squatting to pick the object. Avoid twisting your body while lifting.

Just follow the above mentioned easy tips to cure your back ache. In case you don’t feel any relief , please seek medical help immediately.

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Iron Strong Health

2010-05-24T10:28:00.000-07:00

Without iron, there would be no hemoglobin in the blood.

Hemoglobin gives red corpuscles their color. And it is the hemoglobin that carries oxygen to all parts of the body.

If you lack iron, an insufficient supply of oxygen in your hemoglobin will produce sensations of fatigue, headaches and shortness of breath.

Men don’t have to worry too much: most men have a reserve of iron stored in their body that could last 3 years !

But women, because of the menstrual cycle, need twice as much iron as men.

And the amount is even higher for pregnant women. Vitamin C doubles the amount of iron the body absorbs: so it is a good idea to add a glass of tomato or orange or grapefruit juice to every meal. On the other hand, tea reduces the amount of iron absorbed by 50% and coffee by about 39%.

Digest Better

2010-05-24T10:23:00.000-07:00

There is a plant for each type of digestion problem.

· AIGREMOINE is useful when the stomach problem is accompanied by enteritis, diarrhea and/or chronic liver infection. It helps tone a lazy digestive system. And it also helps regularize acidity and soothe ulcers by improving metabolism. 3 or 4 cups a day. 3 1/2 to 4 tablespoons per quart of water.

· ANGELICA is a digestive, an aperitif, a stimulant, a tonic. It decongests and soothes stomach pains and swelling. Prepare an infusion (tea) preferably using the fresh plant: 3 ½ tablespoons of roots per quart of water. If your stomach is very

swollen, prepare and drink 3 cups per day made of 5 tablespoons of seeds per quart of water.

· ANISE is a soothing digestive. It aids digestion and the elimination of intestinal gas, it soothes stomach cramps, aerophagy, dyspepsia (contractions of the digestive organs, dizziness and a heavy feeling after eating). 2 or 3 cups per day, after meals: 2 tablespoons of seeds per quart of water.

· CAMOMILE: a digestive, sedative, anti-inflammation agent and tonic. It helps painful or difficult digestion, stomach cramps, gastro-intestinal spasms, loss of appetite, and it helps expulsion of gas (carminative). Particularly recommended for persons who suffer from stomach cramps (and/or who are irritable, temperamental, angry etc.) One cup of infusion, a half hour before meals, or one hour after. To prepare the infusion, add 5 1/2 tablespoons to a quart of boiling water and let stand for five minutes.

· CHERVIL: digestive, depurative and diuretic. It also acts as a stimulant. For difficult digestion, drink 2 or 3 cups per day. Prepare an infusion with one teaspoon of dried leaves per cup of water, and let stand for 10 minutes.

· SAGE: The ancients had a saying - “Why die when your garden is full of sage!” It is a digestive, diuretic, antispasmodic and helps combat hypoglycemia. It stimulates the appetite, fortifies the stomach and aids digestion, especially when digestion is difficult. It is also a general tonic. 2 or 3 cups of infusion per day. 1 1/2 tablespoons of dried leaves per quart of water.

7 Don'ts after a meal.

2010-05-20T20:57:00.000-07:00

1. Don't smoke- Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

2. Don't eat fruits immediately - eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

3. Don't drink tea - Because tea leaves contain a high content of acid.This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

4. Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted &blocked.

5. Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

6. Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

7. Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

Fruits, Vegetables & their Benefits

2010-05-20T20:53:00.000-07:00

apples	Protects your heart	prevents constipation	Blocks diarrhoea	Improves lung capacity	Cushions joints
apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhoea
beans	Prevents constipation	Helps haemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps haemorrhoids
cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
chilli peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	kills bacteria	Fights fungus
grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
grapes	saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
mangoes	Combats cancer	Boosts memory	Regulates thyroid	aids digestion	Shields against Alzheimer's
mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
oats	Lowers cholesterol	Combats cancer	Battles diabetes	prevents constipation	Smoothes skin
olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
peaches	prevents constipation	Combats cancer	Helps stops strokes	aids digestion	Helps haemorrhoids
peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates diverticulitis
pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhoea
prunes	Slows aging process	prevents constipation	boosts memory	Lowers cholesterol	Protects against heart disease
rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
strawberries	Combats cancer	Protects your heart	boosts memory	Calms stress
sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
walnuts	Lowers cholesterol	Combats cancer	boosts memory	Lifts mood	Protects against heart disease
water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
wheat germ	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
wheat bran	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

How to Cure Neck Pain (Cericalgia)

2010-05-18T12:01:00.000-07:00

Neck pain (or cervicalgia) is one of the most common problem, affecting almost two-thirds of the global population at some point in their lives.

Its felt in the neck but could be due to numerous spinal problems. It surfaces due to tightness of muscles in the neck or upper back or pinching of nerves emanating from the cervical vertebrae.

Head is supported by the lower neck and upper back and these areas are the primary reasons of neck pain. The top 3 joints in neck are responsible for most movement in the neck where as the lower joints of neck and upper back create a support for the head. Any adverse affect on this support system will lead to tightening of muscle and eventually neck pain.

The most common causes of neck pain are.

Stress.
Prolonged posture.
Minor Injuries.
Referred pain (upper back)
Overuse and strain.
Whiplash (sudden distortion of neck)

Here are some ways to treat your neck.

1. Wait. If there’s nothing worn, the pain will be gone in 3 to 4 days at the max.

2. Improve your posture. This is the most common cause of neck pain. Sit straight and tall, raise your chest up, lower your chin slightly and pull your head back so that your ears are directly over your shoulders, and not in front of them. This posture will also help you with your lower back, in case you have one.

3. Use cervical collars. They can be really helpful but keeping your neck immobile for a longer period of time can adversely affect your neck muscles.

4. Hold the phone properly, not between your ear and shoulder.

5. Check your pillow and the surface that you sleep on. Your pillow should provide right cervical support. Choose the one that suits you the most.

6. Use cervical roll. It’s designed to slip under your neck to reduce the stress on neck joints.

7. Avoid stress. Your head weighs around 4.5 kg, and if pulled out of its natural position by your reaction to stress, your neck muscles are forced to work harder. This leads to tightness of neck muscles and causes pain.

8. Use pain killer but only as a short term approach. Pain killer at least allow you to have a good sleep and this rest can be very beneficial.

9. A gentle massage on lower neck, upper shoulders and trapezius muscles can be very relaxing.

10. Avoid abrupt temperature changes. If you are sweating, don’t do directly in front of the air conditioner. Wait for your body temperature to normalize before you switch it on.

You can also do some exercises but do them under the eye of your therapist, or you might end up worse than before.

I hope these suggestions help. If your symptoms persist, please seek medical help immediately.

Fight Asthma

2010-05-17T10:57:00.000-07:00

Asthma partially obstructs the bronchial tubes, making breathing difficult. The cause of asthma is still not known. But if you are an asthma sufferer, you can, through natural means, considerably reduce the number of asthma attacks you get.

A placebo study has shown that asthmatics who consume 1 gram of vitamin C per day had 4 times fewer attacks. When they stopped taking vitamin C, the attacks resumed with the same frequency as before (Trop. and Geog. Med., Vol. 32, Mo. 2, 1980).

As for magnesium, it also works wonders! Dr. Zack H. Haddad of the Faculty of Medicine at the University of Southern California conducted a study on thirty children suffering from asthma associated with allergies.

Twenty of them drank a daily amount of mineral water rich in magnesium, while the others received no magnesium supplement.

After three months, the first group had a higher level of magnesium in their blood, and they were able to breathe more easily.

So taking vitamin C and magnesium is an excellent way to prevent asthma attacks.

But what can you do to breathe more easily during an attack?

Simply drink 2 or 3 cups of strong coffee. By activating blood circulation, it eases respiratory blockage.

In addition, the American Lung Association recommends the following exercise:

l. While standing, contract all your muscles. Keep them contracted for a few seconds.

2. Release the muscles, like letting the air out of a balloon. Relax all your muscles completely until you feel like a limp cloth.

3. Let yourself fall to the floor, and stretch out. Close your eyes and relax your face and your feet.

4. Imagine that you are floating on water. Concentrate on the effect the earth’s gravity has on your muscles and on the pleasant feeling of being completely relaxed.

5. Breathe gently and quietly, as if you were about to fall asleep.

6. Open your eyes.

Practising this exercise when you feel an attack coming on, or once it is already started, will help you overcome your asthma condition.

How to Avoid Eye Problems Caused by TV & Monitors

2010-05-13T19:54:00.000-07:00

The eye was not made to be constantly focused on close objects. If your work requires that you stare at a computer screen all day long or if you watch a lot of television, stop from time to time to do a few eye exercises.

For example, roll your eyes in large circles in both directions; look over to each side as far as possible and then go from up to down; or scan an imaginary text on the wall from left to right; or look out the window as far as you can following the horizon then return to a point right in front of you and begin again.

In this way, you will avoid long term eye problems, you will enlarge your inner space, and relax both your eyes and your mind.

Exercises for Women

2010-05-12T10:33:00.000-07:00

HOW TO KEEP FIT WITHOUT GOING TO HEALTH CENTERS
(please click on the pics to open in a new window in case they don't show any movement)

Good Luck !!!!

The Funny Side of Health

2010-05-11T11:03:00.000-07:00

HEALTH TIP OF THE DAY!

THE FITNESS LEGEND!