F I T N E S S S P A C E

OMEGA-3 FATTY ACID AND ITS BENEFITS.

2010-11-18T05:16:00.000-08:00

Omega-3 fatty acids are from the family of unsaturated fatty acids.Omega-3 fatty acids include ALA[a-linolenic acid],EPA[eicosapentaenoic acid] and DHA,[docosahexaenoic acid]all of which are polyunsaturated.New versions of ethyl esterized omega-3 fatty acids, such as E-EPA and E-DHA has drawn much attention. These are highly purified and more effective.These are sold in US, as prescription medications, by the name Lovaza.
The health benefits of long chain omega-3 fatty acids-EPA and DHA are well known.The Greenland Inuit people consumed large amounts of fat from seafood, but displayed virtually no cardiovascular disease. The high level of omega-3 fatty acids consumed by the Inuit reduced triglycerides, heart rate, blood pressure, and atherosclerosis.
Health benefits of fatty acids.

1]If supplements containing EPA and DHA are taken by people with varicose veins, will benefit them by the stimulation to blood circulation, break down of the clot formation compound fibrin and additionally have reduced blood pressure.
2]Regularly intake of these fatty acids may reduce the risk of secondary and primary heart attack.
3]Some research has suggested that fish oil intake may reduce the risk of ischemic and thrombotic stroke.
4]A 2007 study has found that omega-3 fatty acids supplements benefitted cancer patients,by improving their appetite, weight and quality of life.A EPA supplement helped cancer patients retain muscle mass.
5]A study has concluded that administration of purified EPA improves the thickness of carotid arteries along with improved blood flow in people with unhealthy blood sugar levels.
6]Another study has found that when patients were given about 4grams a day of both EPA and DHA,their unhealthy triglyceride levels went down by 45% and VLDL cholesterol by 50%.
7]Essential fatty acids supplementation was found to improve developmental health in children and studies suggests permanent central nervous system regeneration.
8]It is found that eating fish may be a great idea to ward off chronic inflammation and insulin resistance.Obesity and diabetes are closely correlated.Obese fat tissue contains lots of macrophages producing lots of cytokines, which cause inflammation and rising insulin resistance.A receptor called GPR120, which is found only on pro-inflammatory macrophages in mature fat cells, was selected and Omega-3 fatty acids activated the macrophage receptor, resulting in broad anti-inflammatory effects and improved systemic insulin sensitivity.
Risks of fatty acids:
However, it’s not clear how much fish oil constitutes a safe, effective dose. If too high, it could up the risk of to increased risk of bleeding and stroke in some people.
Omega-3 Foods.
1] Oily Fish 2}walnuts 3]Linseed oil.

STUDY ESTABLISHES THAT BIABETIC PEOPLE CAN LIVE LONGER.

2010-11-14T05:45:00.000-08:00

Understanding Diabetes

This is a good news for diabetic people. The news is that diabetic people are living for more than 40,50,60 years after having diagonised with diabetes.It is true that diabetes affects the lifespan of people.A few studies have established that the diabetic patient live 8-10 years less.

But the longivity of people with diabetes is also now has come to be known.As Dr.Mohan says it is due to the lifestyle and meticulous control of diabetes. Studies are going on to know whether any protective gene is responsible for this.

The other findings are

About 25 percent of people who have lived for more than 40 years with diabetes had no complications about heart,kidneys,foot or eye.They have had a fairly good quality of life.
Even children detected with type1 diabetes even as young as three years old are living as granfathers and have had children also.
Patients with type 2 diabetes are still living even after 40 years on tablets only, not depending on insulin as belived to be the only way out.
Further the doctors says that the key for their longivity is the way they had been with their treatment, irrespective of the kind of treatment.The patern seams to be regular exercise,correct diet,blood sugar tests,and maintaing their AIC level to 7.
Patients should take their diabetic condition seriously from the very beginning and keep the blood sugar under control. If they do so their life will be a healty one.

PHYSICAL FITNESS PROGRAM SHOULD BENEFIT THE WHOLE BODY.

2010-11-08T22:53:00.001-08:00

The benefits of any physical fitness program should be to the whole body. That is your exercise routine must concentrate on improving the overall fitness of the body.You should increase your strength, stamina and suppleness.
Stamina,the ability to keep yourself going, is a key factor for any athlete to perform well. Building better stamina can be accomplished through a variety of means and will help you achieve more in all areas of life. Stamina, or endurance can be improved by moving the large muscle groups in the body,in a rhythmic and continues motion.This kind of motion can be got from running,jogging,skipping and sports such as football, tennis and swimming.This kind of exercise is very beneficial for your heart's health.The aerobic activity pushes the heart to pump more oxygen to cells within the body.A well conditioned heart can pump more blood with fewer heartbeat than a less conditioned heart.
You must control your blood sugar levels,Which may effect your stamina.Your brain sends signals to the body and is responsible for every thing that happens inside the body.The fuel for brain is glucose.This glucose is not stored in brain.There is direct relation between glucose level and blood sugar levels.When blood sugar level is

high, the excess gets stored as fat, which effects your stamina.At the same time when sugar level goes down due to longer intervals between meals,brain doesn't gets its fuel.When brain is denied fuel to function smoothly fatigue sets in and effects your stamina.Eating smaller, more frequent meals will help keep blood sugar regulated throughout the day.
Strength:
A strength exercise routine should include exercises for the whole body starting from upper body, mid section to lower body.Due to strength exercises bones and muscles get strong.Strength exercise enhances calcium absorption in bones,which helps building of bones and bones to stay strong. Regular exercise results in increased bone density.Exercise such as push-ups,pull-ups and squats are very useful to tone your muscles.Running or walking up-hill will strengthen the thigh muscles.Using one's own body weight as resistance is the simplest and easiest way to build muscle strength.A good physical body increases your confidence levels as well as keeps you active all day.
Suppleness:
Suppleness is the ability to bend or twist with ease.This motion of a joint

can be increased by stretching.Stretching exercises improves this suppleness of the body allowing one to bend and move easily without discomfort.The full range of the motion can be gone through with ease. After a workout or a game or a routine exercise, stretching exercise is a must and be done without fail.This exercise keeps you more relaxed and flexible, gives a better coordination between the muscles and helps to prevent injuries.Your movements will have a graceful look.
Raghu Natrajan

Reduce Depression Risk by Outdoor Exercise and Increased Social Interaction.

2010-11-01T01:59:00.001-07:00

A study among 40,000 people has found that people who take regular outdoor exercise in their free time are less likely to have symptoms of depression and anxiety.The enjoyment that people get from doing exercise during their leisure time, is found to be the key.But the same effect is not derived from physical activity which is part and parcel of regular and routine workout.The big difference between these two forms of exercise is the level of social interaction

This social interaction in their leisure time exercise is the key for not having the symptoms of depression and anxiety.Exercise and social interaction greatly helps ones mental health.
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For the purpose of this study the participants were asked how often, and to what degree, they undertook physical activity in their leisure time and during the course of the week.Their depression and anxiety was also measured. The study found that persons who were not active in their leisure time were almost twice as likely to have symptoms of depression compared to the most active individuals.The study also showed that people engaged in physical activity of any intensity, in their leisure time,are less likely to have symptoms of depression.
Lifestyle factors like diet and exercise have a positive impact on the person.Exercise gives a natural high and a good boost to mood.But Physical activity and associated social interaction benefits, measured as the number of new friends and social support,is yet another benefit for mental well-being.This additional mental well-being benefit is absent in physical activity undertaken as part of a working day.

So to increase your mental well-being go out with a running club.Join any team sport actively. Take part in a walk for a social cause.

Raghu Natrajan

There Is No Reason To Skip Breakfast.

2010-10-11T22:26:00.000-07:00

Breakfast

Whatever the circumstances one should never skip their breakfast.It is a mistake to skip your breakfast.Any reason is not valid enough to avoid a breakfast.{The unbalanced discovery boosts the unseen blast}
Everyone should know that breakfast is the most important meal in one's day.How can one skip this meal for any reason.The persons who do this are badly mistaken or wrongly advised to do so. The reason might be that by avoiding the first meal might help them to not gain weight. This is far from the truth.
One might also attribute laziness for skipping one's meal.This is state of mind and nothing else.These persons should reflect and realize that making a breakfast takes just a few minutes mare than brushing their teeth.Do they avoid brushing?

Breakfast is the most important meal of the day and also for every individual.A good breakfast gives all the energy a person needs to start his day.Through breakfast only, a person gets the first refill for the energy spent the previous day.This gives one to get refueled the glucose levels, since he takes a meal after nearly 10 hours.Glucose his essential for the brain and is the main source of energy.This also helps the muscles, which are needed by everyone to be active the whole day
Breakfast benefits everyone- the whole family.It provides one with at least a good portion of the day's calories.When one eats a good breakfast he will not have to eat more afterwards.If on the other hand one goes without the breakfast, so much energy is lost, which he has to catch up with.So it is best to have a good breakfast in the morning and take small portions at other times.This small quantities will not put him from being active, but will keep him in a good condition all day.If one skips a breakfast, than to fulfill the calories needed, may eat more in course of the day.With a full stomach it will be a bit difficult to concentrate in your work.
On the other hand the effects of skipping one's breakfast are many.The effects are lack of concentration,low blood sugar, lack of alertness and being attentive for short periods. Without the energy, your work is going to suffer.
The benefits of a good breakfast are,it boosts your energy.Your attention is increased.Your sense of well-being is heightened.You control your emotions better.Your work or other activity never suffers.You body and mind will thank you later on in the day.

Raghu Natrajan

Know the Relation between Teeth and Heart Attack.

2010-10-10T06:35:00.001-07:00

Heart disease is said to be claiming over 17 million victims all over the world. Cardiovascular disease is the leading cause of heart disease.Premature deaths due to heart disease can be avoided if risk factors are under control. Sadly not many people know that. With lifestyle changes these deaths can be avoided is good measure.
Hormones like adrenaline and cortisol cause a rise in heart rate, blood pressure, blood sugar, bad cholesterol and decrease in good cholesterol. This leads to narrowing of the arteries, which takes blood to the heart, thus creating an imbalance between the demand and supply of oxygen to the heart. When the obstruction is beyond 70 percent in the arteries, chest pain or angina starts. Total or 100 percent leads to heart attack. Globally about 30 percent of heart attack victims die within 2-3 minutes of the onset of pain.
Now, what has teeth got to do with Heart attack?

In the last decade, research in the field of dentistry, have found a link between Gum disease and Heart disease.Lot of studies have shown that people with gum disease are at greater risk of developing heart disease. This is so because the findings show a link between the narrowing of the arteries of the heart and gum disease.
When teeth are not properly taken care of, plaque from the food, bacteria waste products starts to stick to the teeth. Due to this the gum gets irritated and may bleed when brushed.This stage is known as gingivitis.If left in this condition, the gums swell and forms a pocket around the teeth. In this pockets further plaque collects and cannot be removed by toothbrush.This plaque later on hardens to form tartar.Over time the build up of tartar, leads to chronic periodontitis where the jaw is damaged and causes the teeth to loosen and fall out.
The bacteria that causes gum disease, is believed by researchers, to enter the blood stream and activate the immune system and make the artery walls of the heart to swell and narrowed.It is also believed that the bacteria enters the blood stream and directly attaches itself to the fatty deposits already present in the arteries and cause further narrowing of the arteries.It was also found that seven to eight types of oral bacteria were found in the plaque of diseased coronary arteries of a majority of patients. So the condition of one's teeth is also a risk factor for heart attack.
When there is gum disease, one can see the following:
1]Gums are red, swollen and tender.
2]They bleed on brushing.
3]Pus will be found between the gums and the teeth when pressed.
4]There is gap between the teeth and gums.
Bad smell in the mouth.
Proper and good oral hygiene is the best way to keep the gum disease away.Brush regularly and properly to remove plaque from the teeth. This ensures no build up of plaque and bacteria in the mouth.

Raghu Natrajan

Mantras-How to chant them and what are its benefits.

2010-10-02T05:45:00.001-07:00

Chanting mantras will develop one's mental powers and take him/her to a higher level of consciousness. Chanting also improves memory and power of concentration, the essential qualities for an achiever, in any field, that one chooses to pursue.
Chants are en ergy-based sounds. When voicing a word or a phrase the sound produces a physical vibration.Chanting done in a prescribed way impacts the abdominal area[from where the chant notes arise] the lungs, and the circulatory system.
Even when one does not know the meaning, mere chanting of the word or the phrase, rhythmically, creates a neuro-linguistic effect[Nle]But when you know the meaning of the word or the phrase, that your are chanting, it will tune your mind towards the goal.This is called Psycho-Linguistic effect[Ple]Research done on these effects have revealed that these effects are due to production and spread of chemicals in the brain, which have a calming and curative effect on the body. Mere listening to mantras regulates blood pressure, the heart rate, brain waves and the adrenalin levels.

How to chant the Mantras:
1]Learn from a Guru, who knows which mantra you need.
2]Do not sit on the floor, always use a mat or a rug.
3]Close your eyes and concentrate on what your are chanting.
4]Breathe deeply and slowly.
5]Sit in a relaxed posture and straight.
6]Chant to the exact pronunciation, slowly and clearly.
7]Sync the chanting with your breathing.

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Benefits of Chanting Mantras:
1]Chanting will help one to develop his/her mental power and strength .
2]Chanting will ease your stress, wipe out your anger,fear and depression.
3]Chanting will help relieve disorders of respiratory, digestive, reproductive, circulatory, speech, intellectual and cognitive systems.
4]Chanting will help one to improve his/her memory and power of concentration.
5]Chanting creates a thought-energy wave in the physical body.
6]Chanting will help you to meditate. Meditation requires focus. When you chant with concentration you mind gets focused.
7]Chanting synchronizes the body, mind, voice and breath thereby paving for inner harmony.

Raghu Natrajan

Angry and aggression is a stepping stone for Heart attack and Stroke.

2010-09-28T23:56:00.000-07:00

A new study has warned, that "Angry and aggressive people are at risk of suffering heart attack and stroke".This finding is the outcome of a study by the US National Institute on Ageing, which had analysed 5,614 people in four villages and found that people who were more agreeable had a lesser thickening of the neck arteries,compared with those people who scored high for antagonistic traits on a personality test.
Thickness of neck artery (carotid) walls is a risk factor for heart attack and stroke, the researchers say.

The study was conducted in the Sardinia region of Italy, with participants aged from 14 to 94 years and 58 per cent of them were female.They answered a standard personality questionnaire, which included six facets of agreeableness -- trust, straightforwardness, altruism, compliance, modesty and tender mindedness.

Researchers used ultrasound to determine the intima-media thickness of the carotid arteries in the neck at five points. Participants also were screened for other risk factors for cardiovascular disease like high blood pressure, cholesterol levels, triglycerides and diabetes.

Their Findings are:

1]Though thickening of the artery walls is a sign of age, young people with antagonistic traits already had thickening of the artery wall.
2]Those who scored in the bottom 10 per cent of agreeableness and were the most antagonistic had about a 40 per cent increased risk for elevated intima-media thickness, a measure of arterial wall thickness.
3]The effect on artery walls was similar to having metabolic syndrome -- a known risk factor for cardiovascular disease.
4]People who tend to be competitive and more willing to fight for their own self interest have thicker arterial walls, which is a risk factor for cardiovascular disease.
5]Agreeable people tend to be trusting, straightforward and show concern for others, while people who score high on antagonism tend to be distrustful, skeptical and at the extreme cynical, manipulative, self-centered, arrogant and quick to express anger
6]In general, men had more thickening of the artery walls. But if women were antagonistic, their risk quickly caught up with the men. Women who scored high on antagonism related traits tended to close the gap, developing arterial thickness similar to antagonistic men. Whereas women with agreeable traits had much thinner arterial walls than men with agreeable traits. Antagonism had a much stronger association with arterial thickness in women.
7]Three years later, those who scored higher on antagonism or low agreeableness -- especially those who were manipulative and quick to express anger -- continued to have thickening of their artery walls. These traits also predicted greater progression of arterial thickening.

People may learn to control their anger and learn ways to express anger in more socially acceptable ways.

Raghu Natrajan

Fitness space-hypotension-what is it,causes and treatment.

2010-08-09T23:43:00.000-07:00

In physiology and medicine, hypotension is abnormally low blood pressure condition.
This is not a disease, but rather a physiologic state. The opposite is hypertension, or high blood pressure. Blood pressure is the force of blood gushing through the walls of the arteries as the heart pumps out blood. When the pressure is below 90/60mmHg, which is considered low, this condition is known as low blood pressure or hypotension.

Blood pressure is continuously regulated by the autonomic nervous system, using an elaborate networks of receptors, nerves and hormones to balance the effects of the Sympathetic nervous sysytem, which tends to raise blood pressure, and the parasympathetic nervous system, which lowers the blood pressure, The vast and rapid compensation abilities of the autonomic nervous system allow normal individuals to maintain an acceptable blood pressure over a wide range of activities and emotions.

Symptoms of hypotension:
The symptoms of hypotension is light headedness or dizziness.If the pressure is too low, fainting and seizures will occur.Among others,low blood pressure or hypotension is associated with the following sympotoms, which are not effects of hypotension, rather related to causes of low blood pressure.
a]Chest pain
b]shortness of breath
c]high fever
d]stiff neck
e]foul-smelling urine.

Causes:
Low blood pressure causes can be due to, among others,
1]Hormonal changes
2]widening of the blood vesseles
3]Medicine side effects
4]Heart and endocrine problems

Types:
1]Orthostatic hypotension, also kown as 'postural hypotension', is common.It occurs when the body
changes its position after a while, like standing up from a seated or lying position.Even antidepressants can have this side effect.If there is a drop of 20/10mmHg in blood pressure,this will indicate hypotension.
2]Another, but very rare type is called postprandial hypotension, which occurs 30-60 minutes after eating a substancial meals.Here a huge quantity of blood is diverted to the intestines, thus negating blood to other vital parts,such as brain.

Treatment:
The treatment for ypotension depends on its cause. Adding electrolytes to a diet can relieve symptoms of mild hypotension.For rare and severe cases hospitalisation is recommended.

RaghuNatrajan

Fitness Space-Women Weight Loss-Domestic Chores will keep you in shape.

2010-07-17T23:25:00.001-07:00

Every women,at some time or other,will wonder how to melt those extra inches from their abdomen,thighs,waist and other parts of their anatomy.[8MFTP276R4M4]
Now a days as most of the women are working or engaged in some social activities, they find no time to think about a schedule of exercises at home or at the gym. Alternatively hiring a personal trainer is not economical for most of the women.
Now even insurance companies insist on higher premium for obese people who are known to have a higher health risk.There is more pressure to lose those extra weight for social and economic reasons. There are some in the society who may discourage you, by pronouncing remarks that are not encouraging you, in your attempt to change your looks.Don’t listen to them. Appreciation from any quarters will be meaningful to your attempt to change your looks. This kind of appreciation will certainly be encouraging during your regime of exercises. It will motivate you.
As a women, there is enormous pressure to look attractive. There is absolutely no wrong in desiring to look attractive.Longing to look healthy and attractive,indulging in unhealthy starvation diets, will be counter productive to health. For women who do find that there is no time to go to a gym, there household chores will be a good alternative to reduce those extra kilos from their body. Get intensive and pour your energy into those chores and see how those extra inches disappear.
What are those chores.
a)Cleaning fans, windows and stills

b)In garden, you can replant, carry the pots yourself,add fertilizers to plants and watering them.
c)Wash and dry the clothes and ironing them.
d)Wash your vehicles.
e)Carrying the groceries luggage from the market and up to your apartment from the car.
f)Dusting.
g)Making the beds.
h)Cleaning the floor and mopping it.
The above said domestic chores are normal for any household. To get the most benefit from the above chores, do them in a harder way.
1)While dusting you can reach to the often ignored nooks and corners.2)Wipe the grime off from the fans.3) While making the beds lift the mattress higher to spread the sheet ears underneath the mattress, instead of just tucking the border along the sides.4)While washing the clothes, go for a semi-automatic machine, so that you will have to squeeze the water and dry the clothes in the sun.5)While cleaning the floor, use a broom and a swab. The continuous bending and straightening will burn away any fat from your abdomen.6)You may wax polish instead of a spray. You need to rub harder for a fine shine.7)While ironing the clothes keep the dry clothes on the floor.Bend each time to pick up the next one.8)Use the staircase as often as possible, even making excuses to climb the staircase. Carry one by one upstairs, instead of carrying a lot at a time.

Raghu Natrajan.

Fitness Space-sun tan-ways to keep your skin undamaged.

2010-07-16T03:51:00.001-07:00

Rising temperatures are not good for your skin.[ 8MFTP276R4M4]One should know and understand the type and nature of the skin and use non-toxic ingredients to avoid or mitigate, dryness, suntan and adopt ways to keep the skin clean and cool.

When the skin is exposed to sun for a long time, it burns the skin and darkens it, causing suntan. to avoid darkening of skin, due to sun exposure, apply sunscreen before going out into the open. This lotion forms a protective layer which prevents the ultraviolet rays from damaging the skin.
Moisturize the skin
The most essential thing for the skin to look healthy is the moisture content it has. In dry weather there will be a free flow of skin’s natural oil, through the expanded pores of the skin. in hot weather the skin looks oily. So one should use a light Moisturizer, oil free in hot weather.
Cleaning the skin
Use delicate facial cleansers to your skin and keep the skin always clean. Don’t allow sweat oil and dust to remain on your skin.

Acne and pimples.
Excessive exposure to sun makes way for expansion of the pores on the skin, resulting in too much sweating and oil to secrete. If not taken care, this may lead to formation of Acne and pimples. use recommended face packs, cleansers, according to your skin type.
It is also essential that you keep your skin cool to avoid rashes due to excessive heat. Clear the dead skin out by using various exfoliating scrubs.
How and what to use?
1)The skin is classified as dry, oily and natural.
2)Know the type of your skin and buy the packs, cleansers, moisturizers, toners suitable to your type of skin.
3)Apply them as per the instructions given.
4)Choose the brand after a detailed discussion with experts and inputs from friends.
Raghu Natrajan.

Technorati Tags: skin care,sun tan,ways to keep skin undamaged

Raghu Natrajan

FITNESS-HEALTH-COMMON COLD-STUFFY NOSE?

2010-04-28T03:30:00.001-07:00

Climate change and pollution cause many to suffer from common cold.When one is affected but cold, many chemicals are released, which act on the tiny blood vessels in the lining
of the nose.Due to this, the lining swells with the result-difficulty in breathing. If this situation happens during night, the result will be snoring in some persons. and much distress to all. A blocked nose is the common symptom. If this is not treated, the blocked nose leads to chronic ailments.
With a blocked nose, breathing becomes difficult, which leads to headaches and body pain.This condition is not conducive to concentrate in work and makes one irritated and frustrated. There is loss of sleep during night, which affects the daily routine work.
This blocked nose can be treated in two ways
1.SYSTEMIC THERAPY
In this, treating is done through blood circulation. When one takes a decongestant tablet it is broken up and absorbed by the blood. The medicine goes to all parts of the body and to the diseased part and cures it.This involves time and has side effects also.
2.TROPICAL THERAPY
In this kind, the medicine is applied directly on the diseased area. For the blocked nose, a nasal spray is applied in the nose. This is a batter and effective option. There is instant relief. There is no side effects and the nasal spray ensures better De-congestion. It is fast and easy to use.

Try these without delay

Raghu Natrajan

FITNESS-HEALTH-BROKEN HEART SYNDROME-TAKOTSUBO CARDIOMYOPATHY

2010-04-27T03:38:00.001-07:00

WHAT IS TAKOTSUBO CARDIOMYOPATHY
When reacting to an acute stress or an extreme shock, which could be either negative or positive, certain people are subject to the following condition. In one case the patient’s,female,ECG and ultra scan showed the non functioning of the left ventricle.At the same time there was no block and reduction of blood to heart muscles. It was as if the left ventricle muscles were paralyzed. this type of condition is known as tokotsubo Cardiomyopathy, which is also known as”Broken Heart Syndrome”.
The Symptoms
1.A an acute pain in the chest, left arm and in the neck.
2.With the above, there could be breathlessness, nausea and/or vomiting
Mostly Affects Women
1.A study revealed that 90% of the patients were women between the ages 50 to 70.
2. It is believed that reduction in oestrogen level in women after menopause, could trigger the nervous system to produce too much stress hormone.
Causes for this condition
As said above, the cause for this heart attack like illness is acute stress or an extreme shock. In the condition described above the patient had reacted to a sudden marriage breakdown. She was above 50 years.
Treatment.
As shock and stress are not directly and easily preventable, the patient needs to be kept under close observation,in ICU, and checked for any further sign of stress or shock.
The patient is advised bed rest in quiet and calm surroundings away from excitement and stress.
Patients can take up to yoga and meditation.
Medication prescribed by doctor

should be taken as per instructions.

Raghu Natrajan

FITNESS TIPS-SNORING-WHAT AND PREVENTIVE TIPS

2010-04-19T06:09:00.000-07:00

Snoring

The only advantage of snoring is,in your household,you are the only one to get a lot more sleep than anyone.This is because others, who can hear you, are denied their share of sleep by your snoring. This is selfish by any standard.

Try the following preventative measures, so that others are happy that you are not snoring.

1 Drugs such as sleeping pills and sedatives are known to make snoring worse,so consult your doctor and take alternative ones.Also avoid things that make snoring worse,apart from the two mentioned,they are alcohol,coffee and rich foods before bedtime.

Head raise

2 If you are accustomed to sleep on your back, you can add a few extra pillows to raise your head in bed.Avoid sleeping on your back,since in that position, your tongue and soft palate rest against the back of your throat, blocking the airway.You can raise the head of your bed.

3 Sleep on your side.

4 If you have any nasal congestion,try taking a decongestant or antihistamine.

5 Change your sheets and pillowcases often to alleviate bedroom allergens,and vacuum your floors and curtains very often.

6 Use nasal strips, available at pharmacies. They work by lifting and opening your nostrils to increase airflow.

7 Use mandibular advancement splints. These prevent the soft throat tissues from collapsing and obstructing the airway.

If you have a Sinus Infection the mucus blocks the nasal passages,thereby causing Snoring.

Tips to Follow

1.Do not forget to take the drugs prescribed by your doctor for curing the sinus infection. Reduction of the infection will bring down snoring.

2.Use a sinus/nasal rinse. Rinsing will help in relieving the snoring.

3.Use a nasal dilator strip on your nose channel. This will open the nostrils and can prevent snoring.

4.While sleeping keep your head above your chest level,it will help in reducing the amount of mucus draining and blocking your nasal passages.When your nasal passage is clear you will not snore.

Try these without delay

Raghu Natrajan

BEAUTY CARE-SKIN CARE IN SUMMER

2010-03-30T03:25:00.000-07:00

Rising temperatures are not good for the skin. One should know and understand the type and nature of the skin and take precautions and care for the skin and use non-toxic ingredients to avoid or mitigate dryness, suntan and adopt ways to keep the skin clean and cool.

SUN TAN

When the skin is exposed to sun for a longtime, it burns the skin and darkens it, causing suntan.To avoid darkening of skin due to sun exposure, apply sunscreen before going out into the open. This lotion forms a protective layer which prevents the ultraviolet rays from damaging the skin.

CLEANING THE SKIN

Use delicate facial cleaners to your skin and keep the skin always clean. Don't allow sweat, oil and dust to remain on your skin.
Acne and pimples: Excessive exposure to sun makes way for expansion of pores in the skin, resulting in too much sweating and oil to secrete. If not taken care this may lead to formation of acne and pimples. use recommended face packs, cleansers according to the type of your skin.

It is also essential that you keep your skin cool. to avoid rashes due to excessive heat. Clear the dead skin out by using various exfoliating scrubs.

By proper and regular care you can regain what the sun takes away from the skin, during summer.

MOISTURISE THE SKIN

The most essential thing for the skin to look healthy is the moisture content it has. In dry weather there will be a free flow of skin's natural oil, through the expanded pores of the skin. In hot weather the skin looks oily, so one should use a light moisturisers, which are oil free .

HOW AND WHAT TO USE?

1) The skin is classified as dry, oily and natural.
2)Know the type of your skin and buy the packs, cleansers, moisturisers,toners suitable to your type of skin.
3)Apply them as per the instructions given.
4)Choose the brand after a detailed discussion with experts and inputs from friends.

Try these without delay

Raghu Natrajan.

FITNESS TIPS - HOW TO DE-STRESS YOURSELF.

2010-03-22T02:37:00.000-07:00

LiveJournal Tags: depression.stress

To have a healthier lifestyle, one has to de-stress.Everyone in this world has to deal with stress everyday, but there are several ways to unwind and de-stress yourself lest you want to head for a nervous breakdown. Stress is known to cause headaches,depression,insomnia,and other problems:

The ways:-

Step 1.
Put some time aside just for yourself and do something that will relax you.

Step 2.
Never bring work back home. It will only add to your stress already brought about by assignments during work hours.You will be carrying the stress home as well. If it is really unavoidable, bring it home only once a week. Make a list every morning about what you need to accomplish during the day and stick to it.

Step 3.
You help yourself by just setting aside daily roughly about 20 to 30 minutes to read a book-a chapter or two, which puts your mind at rest. Find a quiet place in your house where no one will disturb you and read what you want. It could be anything but not depressing,pathos and serious books.

Step 4.
Music has great healing qualities. A few minutes of listening to music that you like, will give you the much needed peace that you need. let the music work its way into your system.

Step 5.
Keep your surroundings clean. A house that is filled with junk will only overwhelm you. It just needs only a few minutes daily to clear the room one by one. A clean and tidy house will greet When you come back
home after a long day at work, and that mere site will make you to forget all the worries from your mind.

Step 6.
Breathing will work wonders on people with stress.Take deep breathe a few minutes daily, this will clear your head and help you unwind.

Step 7.
A warm bath helps a tired soul to relax. Not only will you have some time for yourself, but having a bath
before going to bed will help relieve tension in your muscles and help you relax.Warm bath gives you a good and sound sleep.

Raghu Natrajan.

BREAST CANCER-ALL KNOWN RISK FACTORS ARE NOT ABSOLUTE.

2010-03-12T01:42:00.000-08:00

Women , more than men, shudder at the mere mention of breast cancer, since it is dreadful, and threatning, as they are more prone to development of breast cancer due to female hormones. All known risk factors, for the develoment of breast caner, are complex and perhaps are unpredictably interactive with each other and as well with the individual. Due to this, many with strong risk factors live a disease free life, while others succumb to it. Being a women, and due to the constant exposure to the female hormones oestrogen and progesterone is a strong risk factor. In men breast cancer is very rare, but some may develop breast cancer.

Given below are the known factors
.
1) Gender
2) Age-The development of a lump at an old age is likely to be cancer.
3)Family History-With cancer affected female relations, the fisk doubles and the risk is increased if the relative is a male.
4) Gene-BRCA 1 and BRCA 2 are susceptiblee to development of breast cancer in some.
5)Menstural- If the starting age is lower and ending age is higher, the risk is relatively higher,Women with no children or when beget children at a late age, above 35 years, also have a higher risk.
6)Hormone Therapy- Long term use of hormone therapy(Oestrogen and progesterone) increases the risk.
7)Previous cancer- for one who had a cancer previously, the risk triples for developing another cancer.
8)Contraceptive- Usage of oral contraceptive enhances the risk, if discontinued the risk declines.
9)Alcohol- The risk increases proportionately with quantity.
10)Obesity anf physical inactivity also plays a role.

Raghu Natrajan

SUGAR SUBSTITUTES AND DIABETES

2010-03-12T01:40:00.000-08:00

Sugar has no place in a diabetic"s diet. So is sugar substitutes. Sugar has loads of calories but no nutrients or fiber. IT quickly gets absorbed and raises blood sugar levels dangerously. We all know that in diabetes, sugar level is to be kept under control. When sugar level in blood goes up, we take insulin, which clears the blood sugar away(refer to article: Truth behind the sweet(sugar) stories)

These days sugar free food items and drinks are available in plenty in market, but are these better than sugar to diabetic patient or to other individuals. These sugar substitutes have far worse health effects and the original itself.

a)Aspartame, the chemical used in sugar substitutes, has been linked with slow and silent damage to health. This can be found in products like diet sodas(refer to article:Colas do nothing but harm to the body), juices,jams.chewing gums, candy, sweets, chocolates etc.,. Prolong use has been known to cause Alzheimer's disease, brain tumor and Parkinson's disease in young people. Aspartame can cause depression, anxiety, dizziness, panic attacks, nausea, irritability, loss of memory, lack of concentration and difficulty in reading and writing.

b)Sucralose, has links to poor blood sugar control, enlarged liver and kidneys, decreased red blood cell count, abortions, extended pregnancy and accelerated aging.

The other, such as neotame and Saccharin also affect the body with for worse health effects. The substitutes
though sweater than sugar by more than 200 times. they do not reduce our craving for sugar, but actually increase our craving for sugar and carbs. So it is best to avoid these artificial sweeteners totally and health experts at the same time recommend STEVIA, a naturally found sweetening herb, as an ideal one. This herb can be used in cooking, baking and frying.

Raghu Natrajan

FITNESS FACTS - ALLOW ENOUGH TIME TO HEAL INJURIES

2010-03-04T03:07:00.000-08:00

Injuries are common, whether you do exercise or not. How do you prevent and treat injury?

While anyone is engaged in, or participate in a fitness activity, chances are that injuries, mild or severe is bound to happen on a variety of reasons.

a)Chances are, in a split moment they can twist their foot.
b)Slip on the floor and hurt their back.
c)May have pushed too hard on the exercise machine.
d)Carelessness and over confidence.

So the activity of exerciseing exposes one to injuries.Given below are tips to prevent injuries while exercising:

1)First watch and learn from experienced exerciser.
2)Be calm and patient learner and exerciser.
3)Work within one's capacity of endurance.
4)Learn and follow the correct way of doing the exercise.
5)Maintain the correct posture even when you attempt increasing the weights.
6)Strengthen the core and base muscles.
7)Warm up before exercising and always take rest and stretch your body completely,after exercise. This will reduce DELAYED ONSET MUSCLE SORENESS or DOMS.

AFTER INJURY

1)Having a positive attitude helps a lot in the healing process.
2)Being fit before injury is an advantage during the healing process.
3)Rest well and do not gain weight in the interim period.
4)Stretch and strengthen the muscle well.

AFTER RESUMING EXERCISE

1)Do not initially attempt to exercise the injured part of the body.
2)Stretch and strengthen the muscle involved.
3)Go slow and get into the routine gradually.
4)After a period of consistency one should think of increasing the weights.

Raghu Natrajan

FITNESS-BENEFITS OF WALKING

2010-02-27T05:53:00.000-08:00

Walking is the most natural way to go from one place to another. It's no surprise that it also comes packed with benefits. Let's take a look at some of them.

One of the major reason why people take to walking these days is weight management. Walking coupled with healthy eating habits is the best long-term solution to weight control. Keeping those kilos away prevents the onset of a lot of harmful diseases.

Blood pressure is controlled by walking. Physical activities in general strengthens the heart muscles to enable it to pump in more blood with less effort while pressure in the arteries is kept low. So walk to keep you blood pressure at bay!

According to a study chances of a stroke is reduced by walking briskly for an hour a day for five days in a week.

Reducing the risk of a heart attack is another health benefit of walking. Walking for an hour a day helps do just this.

Physical activity helps lower bad cholesterol levels in the blood which causes plaque buildup along the artery walls and results in a heart attack.

According to a study published by Harvard, The need for gallstone surgery is reduced by 20-30%, in people who go for walking

It is a good mood booster and helps reduce anxiety and depression.

Risk of breast cancer is reduced by going for regular walks according to a study.

Wear the right shoes
Another study claims that walking reduces chances of type 2 diabetes when coupledwith a lower fatty food intake.

Walking regularly also strengthens hips thereby helping to protect against hip fracture.

Walking barefoot on grass is also said to do a world of good. It strengthens the toes and feet and for people with flat feet, this is said to be an effective remedy.

For those of you who believe that running is a better option than walking for losing the calories - News Flash! Running is a faster way to burn calories, but if you're willing to spend the extra time walking the same amount of miles as you run, you should lose the same amount of weight. Walking is also a better option for those with weak joints as running is hard on the knees and ankles.

Apart from these benefits, walking also helps to relieve pains for arthritic patients and is good to keep away back pains.

It also helps improve the quality of sleep.

It helps against osteoporosis and colon cancer.

Walking is also said to cure constipation and impotence. All these health benefits lead to longevity.Your days and nights are bound to get better. Have a good day!

Raghu Natrajan

BALANCED, COMPLETE VEGETARIAN DIET.

2010-01-27T02:49:00.000-08:00

Let us remember what Einstein said :"Nothing will benefit human health and increase chances for survival of lifeon Earth as much as the evolution of a vegetarian diet"

Are we , now witnessing the growing trend? Turning Vegetarian ? Could be !

It is true that most people are opting for a diet that does not include meat, fish and eggs. But meat based diet do have benefits. Diets containing animal products are generally higher in fat and caloric value. Good for growing
children.

Vegetarian diet does not contain hormones and additives. We have to be careful, that nowadays, fruits and
vegetables are also associated with pesticides and chemical residues.

The term vegetarian can not be applied to all people who do not add meat, fish, poultry and eggs in theit meal.
There are several types
a) Vegans - Avoid all animal products.
b)Lacto-vegetarians - Include dairy products.
c)Lacto-ovo-vegetarians - Include eggs and dairy products.
d)Pesco- vegetarians - Include fish in their diet.

Plant based diet containing whole grains, nuts, fruits and vegetables are low in saturated fats and cholesterol and higher in fibre, vitamins C, folate, potassium, magnesium and phytochemicals implicated in the protection against many diseases. These diets can lower the risk of hypertension, heart disease and type 2 diabetes. The foods are also high in phytochemicals called polyphenols and contain higher proportions of poly unsaturated fatty acids. These substances have beneficial effects on maintaining brain function during the ageing process. These foods help in weight loss and weight control. It is also a known fact thar vegetarian's body odour is much more desirable than others. Plant foods are highly nutrient.

The full benefit of vegetarian diet is obtainable only when it is planned and balanced. Well planned vegetarian
diets are not only healthy and nutritionally adequate but also suitable for individuals during all stages of life-cycle. Here the vegan type are at risk when nutritional aspects are taken into account. They are compromising
on calcium, iron, vitamin B12 and sometimes protein. These they have to add to their diets.

By carefully selecting the foods the vegetarian diet can be balanced in all respects.
1) Ensure a variety of foods from the different food groups: cereals, pulses, dals and nuts, fruits and vegetables and dairy products.
2)Let your principal source of carbs be from whole grains. Go for brown rice. Limit refined cereals.
3)Mix plant proteins with cereal proteins.
4)Fruits and vegetables ensure you for minerals, vitamins, fibre and phytochemicals.
5)Dairy products ensure calcium and vitamin B12.
6)Use oils that contain more of MUFA.(refer to article: The Right Healthy Oils)
7)For omega 3 fatty acids, take leafy vegetables, walnuts and flax seeds.

Raghu Natrajan

MARRIAGE AND WOMEN'S WEIGHT GAIN

2010-01-26T20:15:00.000-08:00

Married women were two kg heavier than their unmarried counterparts and they become four kg heavier after having a baby, said the research published in the American Journal of Preventive Medicine.

The researchers attributed the weight gain to cohabiting women eating unhealthier food because of their partners, while they also have less time to exercise.

Annette Dobson, who co-authored the study along with Wendy Brown and Richard Hockey, said: “This is a general health concern as obesity rates continue to increase.

“Getting married or moving in with a partner and having a baby are events that trigger even further weight gain. We must look at ways to prevent health risks by focusing on the times when women need to be especially careful.”

The research, conducted by the Queensland University in Australia, followed 6,000 women aged between 18 and 23 over a period of 10 years ending in 2006. Each woman periodically completed a survey with questions about weight, height, age, physical activity and alcohol consumption among others, the Daily Telegraph reported.

It found that 10 percent of woman gained five kg when she was single, but she would be seven kg heavier while living with a partner and 10 kg heavier if she had both a partner and a baby.

Raghu Natrajan

THE RIGHT HEALTHY OIL

2010-01-12T04:31:00.000-08:00

When it comes to choosing the right oil for the family,you are totally confused as there are a variety of oils in themarket along with claims their manufacturer advertises. You have to make a choice from the traditional ghee,mustard oil,coconut oil,gingelly oil on one hand and on the other hand are Vanaspatti, groundnut oil and a number of vegetable oils such as Sunflower oil, Saffflower oil, Corn oil,Canola oil, Soyabean oil, Cottonseed oil,palm oil and Rice bran oil.

WHICH TO CHOOSE?

Before attemting to choose the best healthy one, let us know some of the facts.

All cooking oil is pure fat obtained from plant or animal . All cooking oils are made up of a combination of

fatty acids, which may be a) Saturated fatty acids - SFA, b) mona-unsaturated fatty acids - MUFA,

c)poly-unsaturated fatty acids - PUFA

Saturated fats - found in animal fats - raise LDL cholesterol in blood and at the same time reduces HDL

cholesterol. Vegetable oils/plant oils -like palm and coconut oil are very high in saturated fats. These are

good for infants and children only.

Mono-unsaturated and poly- unsaturated fats lowers total and LDL cholesterol.

MUSTARD OIL

A study by the Harvard School of Medicine, All India Institute of Medical Sciences, New Delhi and St.John

Hospital,BLR found that chances of heart disease drop by 70% when mustard oil if used for cooking.

Mustard oils nutritional value compares well with that of Olive oil.

RICE BRAN OIL

The oil is extracted from the germ and inner husk of rice. This oil is abundant in antioxidants such as tocopherol, Oryzanol and tocotrienol. Oryzanol reduces bad cholesterol but not good cholesterol,

Tocotrienol a powerful natural vitamin E has anti-cancer properties. A study published in the American

Journal of Clinical Nutrition says rice bran oil lowers cholesterol. Bad LDL cholesterol went down by 7%,

whereas good HDL remained unchanged. This oil has an ability to counter ageing.

Given below is a comparative list of fatty acid composition of various oils with WHO recommendation.

Recommendation by WHO for SFA:MUFA:PUFA is 1.0:1.5:1.0

     CHOOSE THE RIGHT OIL
   OIL FATTY ACID PERCENT
   SFA MUFA PUFA
  WHO Recommendation 28.6 42.8 28.6
   Mustard oil 6 67 27
   Cottonseed 28 22 50
   Sunflower 12 21 67
   Soybean 16 24 60
   Palm 51 39 10
   Olive 14 77 9
   Canola 6 58 36
   Corn 13 20 62
   Coconut 92 6 2
   Groundnut 20 50 30
   Rice Bran oil 18 45 37

The oil used for frying should withstand the high temperature without breaking down.
The oil used for cooking should have a ideal balance between mufa and pufa
Select an oil rich in omega-3 fatty acid.

Avoid trans fats, which are partially hydrogenated vegetable oils. They cause weight gain and excess abdominal fat- risk factors for heart disease and diabetes. These oils lower D HDL cholesterol which takes HDL cholesterol to the liver , where it is broken down and excreted. At the these oil increases LDL cholesterol, which clogs the arteries.

The best is to use a variety of oils judiciously. A combination of oils ensures intake of all essential fatty acids. The oils can be rotated over the months.

YOU CAN CONSIDER
1) For Cooking : Mustard oil, Canola oil
2) For Frying : Rice Bran oil, groundnut oil.

Raghu Natrajan

HAIR CARE IN WINTER

2010-01-12T04:23:00.000-08:00

Winter can be tough on your hair, if you don't learn to cope with the cold winds, winter can wreak havoc on
your hair. During winter hair becomes dry, dull and brittle. Dry hair can cause a flaky scalp, which is a root cause for dandruff. During winter, both hair and scalp loose moisture due to lack of humidity. Dry hair is difficult to manage. The dry heat indoors make the oil glands in the scalp to produce more oil, which causes the hair to be weighed down. At the same time the dry air outside absorbs all the moisture and make your hair look dull and dead. Dry hair cannot retain its sheen and texture. So winter is high maintenance time for the hair.

Dos:
a) Use hair spray with UR protection when out in the sun.
b)Dry your hair at roots than at the ends.
c)Trim regularly split ends.

Don'ts:
a)Don't blow dry on high heat.
b)Don't over brush when wet.
c)Don't shampoo daily.
d)Avoid harsh chemicals like dyes.

The maintenance of hair in winter require these :
1)Proper Nutrition,
2)Keep the scalp clean.
3)Utmost caution when using cosmetics.
4)Keep an eye on your hair and plan your treatment when you notice: Brittle hair, flaky scalp and split ends.

So in winter give an external serum treatment to your hair and avoid perming and colouring as these depletes
the oils and moisture from the hair.

TIPS TO SLEEP WELL

2009-11-25T09:14:00.000-08:00

Sleep is the healing phase for the body. Sleep is the time for regeneration, repair and growth.(for affects of less sleep refer to article: Sleep Well-Be in a happy frame of Mind)

"Lifestyle factors like stress, late night, addiction to internet and mobile phone are affecting sleep patterns"

People who are not able to sleep well-Insomniacs- often reach for sleeping pills and alcohol to induce sleep. This is only a short term solution, which adversely affects the body.

Lack of sleep decreases the levels of Serotonin, dopanines and other hormones in the body, leading to anxiety, stress and depression- related-illness.

SIMPLE EFFECTIVE WAYS FOR A GOOD SLEEP

1) The bedroom should be kept clean and quiet. "A bedroom is meant for sleep and intimacy, not to watch television, or surf the net." It is also not for eating and studying. The lighting, noise and temperature should be controlled to create an surrounding conducive for sleep. Try and make it a habit of having a fixed sleep and wake routine, by which the body's internal clock will be set, as well as it allows the body to fell more rested.

2) Exercise and yoga must be added to your daily routine to have a good sleep. The exercise must include cardiovascular and strength training. Exercise removes the sluggishness and improving the circulation of blood in the body. In cardiovascular exercise the heart beat rate gets an impetus. An half an hour regular raising of heart beat rate will improve sleep quality. Asana's helps in relaxing the muscles , lowers stress and improves the quality of air breathed in, all essential for a good sleep.

3) For a good sleep, care should be taken in what you eat also. Avoid caffeinated drinks and alcohol at night. Take foods rich in tryptophen- an amino acid- which increases Serotonin, the feel good hormones which induces a good sleep. Foods rich in tryptophen are beans, peanuts, milk and milk products, chickpeas. A glass of warm milk at bedtime, is essential for good sleep. Avoid heavy meals before sleep.

4)Chase away stress.(refer to article:Stress- A risk factor for CAD)
UPDATE-8/10/2010
Stay slim with good sleep:
A study conducted by US scientists has found that a good night sleep can help you to stay slim.Volunteer's were allowed 8 1/2 hours sleep for a period of two weeks and for another two weeks period the time was reduced to 5 1/2 hours.
The study revealed that there was a loss of 3.1 pounds of fat and 3.3 pounds of fat-free body mass in the 8 1/2 hours sleep weeks.In the 5 1/2 hours sleep weeks the loss of fat was 1.3 pounds and fat-free body mass was 5.3 pounds.
So there was a similar amounts of weight loss but the proportion of fat loss was higher for the 8 1/2 hours sleep period.

Raghu Natrajan