Month: May 2019

Longer Life With A Healthy Diet

Diet plays an important role in personal health it can be described as a pattern of eating and balanced diet provides nutrients that are considered necessary to maintain our health. Studies have revealed that diet is one of the sources through which diseases such as cancer, coronary heart disease, birth defects and cataracts can be prevented.

There are many food items which are suggested by doctors and experts that are considered healthy and must be included in every meal. Some of these food items are green tea, oats, curd, olive oil, salad etc.

We can also lose weight by adjusting some of our diet plans and eating habits.

Mentioned below are some diet tips to lose weight while staying healthy:
Eat fresh and organic foods. Recent research and studies have revealed that pesticide, herbicides and other chemicals used on food and vegetables are one huge cause of obesity and weight gain.

Bite slowly and chew it. This tip is very helpful as your brain gets the message that you are eating more than you actually are. One should use smaller plates and bowls for eating as it also one way to fool your brain into believing that you have eaten more.

Water is a very important essential element of human’s body. One should drink at least 8-10 glass of water per day. During a glass of water 15 minutes before having your meal as it makes you feel fuller without eating any kind of food.

Do not drink sodas, Pepsi; cola etc. as they are full of chemicals and sugar. One bottle of Pepsi contains at least 20 tablespoons of sugar so there is no point in drinking any of these.

Eating healthy is important however one should not overlook the exact meaning of the statement. Eating to stay healthy does not mean suppressing your appetite; it means to eat “smartly”. A proper and balanced diet plan can also help you to reduce your weight without losing your health.

Exercise Makes Smarter

Children engaging in fitness activities develop strength, flexibility, and endurance. However, studies show that exercise is also just as important for your brain health. Children engaging in regular aerobic exercise test higher on IQ tests, get better grades, and have increased concentration and better memory. It can also protect against cognitive decline in later life. Children also tend to have higher self esteem, improved moods with less mood swings, and better social skills.

In addition, children who exercise have improved sleep patterns and develop healthy habits that can last well into adulthood.

Not only will exercise benefit your kids, but so will fresh air and sunshine. Children need the Vitamin D that comes from spending time in natural sunlight. In addition, studies have shown that children who play outside have less of a need for medications to treat hyperactivity or depression.

The benefits of regular exercise continue into adult hood. It is especially important as we grow older, because it helps to fight off the effects of aging. Benefits are similar to those in children including strengthening the muscles, heart, lungs, and bones. Exercise helps improve memory, mood, energy levels, and self-esteem. Exercise has also been shown to help the fight against cancer and obesity in adults.

Getting Fit as a Family!

Exercise can become a family activity! Document the types of activities you all enjoy and can do together. Some ideas for family exercise include:

  1. Go for family walks. Make it fun by turning your walk into a scavenger hunt!
  2. Bike rides and roller skating are fun!
  3. Engage in a team sport like basketball or soccer.
  4. Have a list of rainy day activities such as family dance night.

Make Fitness a Family Priority!

It is important to make exercise a priority in your household. Make sure you establish rules that include limits on television, computer, and internet usage. Use a calendar or physical reminder such as a chart/activity log to keep track of your family’s endeavors. Do not forget to have fun along the way and make memories together that will last a lifetime!

Dash Diet

In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation.

The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fibre that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.

What should you eat on a DASH eating plan?

  • Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B vitamins and trace minerals, fibre and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.
  • Include fat-free or low-fat milk, yoghurt, Greek yoghurt, paneer in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.
  • Nuts like almonds, walnuts, pistachios, etc, beans, dals and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fibre protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.
  • Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.
  • Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having a start. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.
  • The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body’s immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.

To make this diet work even better here are some additional tips:-

  • Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.
  • Aerobic exercise along with DASH diet works faster in lowering blood pressure.
  • Read food labels to choose products that are lower in sodium.
  • Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.
  • Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.
  • If you are someone who smokes, then quitting it would help lower blood pressure.
  • Take your medication as prescribed.
  • Limit the salt intake to 1 teaspoon a day.

Aromatherapy Massage

Attempts have been made by medical experts to find a treatment for these diseases and have developed into a natural form of treatment commonly called aromatherapy. As the name implies, it makes use of the aroma or fragrance of a substance. But it is not the artificial scent. Rather, it is the natural scent of a naturally occurring herb. You cannot use a perfume or cologne having chemicals and artificial sweet smells for the purpose of this therapy. Unlike artificial scents, the natural scent has some properties which help soothe the organs. The organs get stressed when we face difficult situations in our lives. These organs need to be relaxed and brought back to their natural state.

This is done by applying the oils of herbs and shrubs from different parts of the world. A particular quantity of different oils is used to create a workable effective recipe. The massage of the combined oils proves helpful in restoring the energies being used up all day long. The mental strength is improved by activating some weakened systems in your brain. The massage is also done by following a special technique. Not everyone can claim to get these results by massaging in the conventional manner. The massage therapist using aromatherapy needs to know the pressure points of the body so that treatment can be focused through these points.

This therapy is not useful for mental disorders, but it can be used for the treatment of skin diseases. The most sensitive part of your body is your skin, which is exposed to the worst in the environment. The mental tension is also evident in the skin from your gestures and facial expressions. The facial expressions and frowns produce wrinkles and sagging. The wrinkled skin can be made smooth by aromatherapy. The massage with natural oils repairs the damaged cells, making your skin as smooth and as fresh as before.

Lemongrass Essential Oil

The benefits

The lemongrass essential oil comes with a number of benefits to health.

  • It supports and boosts healthy digestion
  • It soothes muscles and tendons that are aching
  • It purifies as well as tones the skin
  • It relieves depression and that heavy feeling most people feel when they are emotionally or mentally disturbed
  • It relaxes the nerves

The best thing about the lemongrass essential oil is that it can be used together with a number of other oils including lavender, eucalyptus, rosemary and geranium. Blending the oil with any other increases the benefits that you get and you can mix depending on the results that you are looking for.

Using lemongrass essential oil

Before using lemongrass essential oil, test on a small skin area to determine skin sensitivity and allergy. It is also very important to remember that excessive use of this oil can cause skin sensitization hence there is a need to use it mildly for best results. When applying it, keep it off the nose, ears and the eyes.

  1. For sore joints and muscle strains, combine equal amounts of the oil and coconut oil, then massage topically around the areas giving you issues. It will soothe the pains away.
  2. To promote healthy digestion, you can use it to flavor meat dishes and entrees.
  3. To achieve healthy and clean toenails, combine it with Melaleuca then apply to the nails. This can be done for several days for best results to be reaped.
  4. If you are looking for a way to keep insects at bay while outdoors, rub a little oil onto your skin. It works wonders in repelling the insects.
  5. If you are feeling desperate, anxious or having a feeling of unrest, you can inhale the oil, softly by placing a drop on your palm and rubbing the hands together before inhaling for at least 30 seconds. You will love how relaxed and calm the oil will make you feel.
  6. It can be used in the post workout soothing bath. Simply add at least 10 drops of the oil and add marjoram oil in two cups of Epsom salt before pouring under running hot water so the salt can dissolve completely. You can then soak in the bath for half an hour to soothe your entire body after an intense workout.
  7. To use as a refreshing deodorant, fill a spray bottle of 4 oz. with ten drops of the lemongrass essential oil and also witch hazel and then spray the solution under your arms to stay fresh.
  8. If you want to enjoy the energy boosting benefits of lemongrass essential oil, make a blend of the oil, peppermint and wild orange in equal parts and place in your diffuser.

Cardio and Fat Loss

Cardio And Muscle Mass Loss.

When it comes to cardio training, one thing you do need to be very careful about is the risk of muscle mass loss that comes with cardio training. If you do too much cardio training, you may not just be losing body fat, but the very tissue that helps you stay lean in the long run.

Steady state cardio training poses the greatest risk here, so avoid doing more than a few hours total per week.

Cardio And Calorie Adaptations.

Next, you will also want to consider the calorie adaptations that are revealed when you do too much cardio training. Essentially, your body gets better at doing what it’s doing.

At first, you may burn “x” number of calories doing your cardio session but as time goes on, your body may start to burn fewer calories. This is why with any cardio you do, it is important you are progressing. Advancing means working at a higher level or adding more resistance as needed.

Cardio And Appetite.

Another point to note is cardio can increase your appetite. Essentially, you can be doing cardio but experiencing more hunger, so if this then leads you to eat more, you have just offset the benefits the cardio session provided.

You will want to carefully monitor your appetite and food intake when doing cardio to ensure this is not happening. Otherwise, all your hard work will have been for nothing.

The Best Type Of Cardio.

All in all, which type of cardio should you be doing for an optimal fat loss? The best type of cardio will be high-intensity interval training, and this should be performed 1 to 3 times each week. You should not need much more cardio than this level to lose fat. If you feel like you do, consider making some adjustments to your diet instead. Chances are, a few modifications there would serve you far better.

Get Rid of Utricaria

There are two types of Hives;

Acute and chronic utricaria. In order to understand how this severe allergy can be avoided, it is important to learn about the disease itself. Acute Utricaria: The size of these red welts or blotches on the skin may vary from a few millimeters to inches or the size of a fist. Utricaria can affect any part of the body and the span of this rash or allergy can be 24 hours and sometimes it could be more if the skin is sensitive or proper measures are not taken to prevent it.

Chronic Utricaria

Chronic Utricaria is a term used to describe hives which last longer than six weeks. This rash is very rare and 1 in every 1000 people develops this rash at some point of their life. Women are more prone to it as compared to men. This kind of rash lasts for months with dormant periods in between. It is not triggered by external factors like environment or climate but food products like caffeine and alcohol along with extreme emotional stress and prolonged pressure on the skin caused by tight cloths and painkillers are some major contributors. Many diseases like HIV or other autoimmune diseases also cause Hives. Proper medicine prescribed by the doctor is the best way to deal with it.

What is the root cause that triggers Acute Utricaria?

Any trigger, external or internal can lead to excessive release of the chemical, histamine in the skin which cause the blood fluid to leak from the blood vessels and spread under the skin to create weals. The blood vessels dilate around the weals and lead to flares on the surface of the skin. The trigger can be anything from an air pollutant or food like peanut, sushi, dairy products, shellfish and many others. Allergic reaction to medicines Reaction of skin to external environment like chemicals, rain, dust particles etc. Stress and pressure of work, emotions and feelings, Infections that are caused by other diseases, Animals and insects also take a huge part in triggering it. Sometimes animal’s saliva and insect bites are major participants.

What to do if you have even the slightest suspicion that your allergy might be Hives?

There are many allergies that occur due to various reasons that could be environmental or climatic but when you see an allergy starting and you suspect that it is Utricaria then the first step you should do is to take a shower and change your clothes. The shower will help you get rid of all the germs or triggers of allergy that might still be adhering to your skin while changing clothes will also protect you from further spreading it to other body parts through contact.

What should the person do when diagnosed with Utricaria?

The triggers occur in two forms that are found in cold environment and warm environment. When a person gets infected with this form of allergy in a cold environment then to stop its spread to other areas of the body you should use warm water for treatment on the infected area. Similarly when the infection occurs on the skin in warm environment then it is better to wash it and treat it with cold water and ice. These kinds of hot and cold treatment will not only stop further spread of the disease but will also help decrease the itching and uncomfortable feeling.

What are the homes remedies that can help you get rid of Utricaria?

There are many cures for this allergy and some of them might seem awkward to you but many of them are really effective because of natural active ingredients that are present in them.

Oatmeal is one of the best and readily accessible forms of home remedies. Try to find oatmeal that is found in powdered form so that it can dissolve in water easily and take a bath in oatmeal mixture for about 30 minutes. Oatmeal works great for dry and rough skin by soothing the inflamed areas. It also heals the skin really fast and removes dirt and debris from it.

Fish skin oil is another effective solution and it has no side effects whatsoever. This oil is available in the form of capsules and is rich in Omega-3 and Vitamin E which are known for their healing properties. Baking soda and apple vinegar are also very helpful. Some hives are acidic in nature so to apply something basic on it like the paste of baking soda will stop the allergy immediately. Similarly some forms of Utricaria are alkaline in nature and baking soda will not help in such cases. So apple vinegar is the best option as it will neutralize it.Natural green tea is used by people who get hives caused by emotional stress and work anxiety. Tealeaves contain anti-oxidants which remove free radicals and disease causing agents in the blood. Thus, green tea is a great deterrent towards skin inflammatory diseases like Hives.

Perfect Bikini Body

Exercise

Exercising is one of the oldest methods that are used by people who want to remain fit. Swimming, bike riding and running are some of the most popular workouts. They burn your calories and ensure there is a rise in the metabolism. This in turn causes the quick burning of fat. You should make sure that you find adequate time to exercise so as to get the perfect bikini body and also stay fit.

Doing exercises as a team also helps in keeping the motivation high. You can join a team that is local or make your own team with friends where you can play a few times each week. Having an exercise buddy also assists a lot.

Please also note that you can actually burn many more calories by engaging in interval training. The high intensity kind of training for some 15 minute interval can also help.

Eating

Even if you are a plus size woman, you can eat right so as to cut fat in the most important areas. If you exercise and emphasize on the right diet, you will look good not only in a bikini but also in your normal clothing. Try to burn more calories than the one you ingest in your diet on a daily basis. You won’t be able to do this overnight, but always remember that the secret lies in the calories.

Running or walking for a distance of two miles usually burns about 200 calories. Cutting out some junk food and walking for some miles every day can really help you lose some of that unnecessary fat. Don’t take too much of desserts, snacks and sodas. To cut that weight, you should eat small meals frequently. Starving yourself doesn’t really help.

It’s important to remember that our brains usually take about 20 minutes to actually realize that you are indeed full. Your diet should be mainly proteins and carbs. Make sure it’s balanced. Around 40% of the calories should be from proteins such as beans, peanut butter, fish and chicken. Another 40% from carbs like whole wheat, brown rice, vegetables and sweet potatoes. The other 20% should be from the natural fats such as eggs, nuts and avocado.

Water is also very essential. Your intake should be anywhere between 2 to 3 liters every day. This aids in the reduction of fat as well as skin clearance.

Stress Fracture in the Foot and Ankle

Because feet and ankles are responsible for weight bearing activities, it is extremely common to sustain a stress fracture in these areas. Here is an overview of four different types of stress fractures located in the foot and ankle.

  1. Navicular: This condition is caused by an incomplete crack in the navicular bone. Navicular describes the bones located in the mid-foot. Fractures in this area are caused by excessive weight bearing activities over time.
  2. Metatarsal: This type of fracture impacts one or more of the five metatarsal bones located in the forefoot.
  3. Ankle: While this pain is sometimes misinterpreted as shin splints, stress fractures in the ankle are difficult to diagnose. The area of the ankle is quite complex, so this common injury can sometimes be overlooked. It’s important to consult an experienced physician if you have an ankle injury that is causing you pain.
  4. Heel: This large bone, forming the foundation of the back of the foot, is susceptible to stress fractures as well. These injuries are more severe when they involve the heel bone. Sometimes they involve damage to the joints or even the cartilage. Heel pain or fractures could become a chronic issue, so it very important to treat the symptoms early.

These four different types of stress fractures in the foot and ankle have different levels of pain and consequences. Regardless, it is always necessary to treat the pain before it worsens. The best way to treat any of these areas (your foot, heel, toes, and ankle) is by using the RICE method. This includes: Rest, Ice, Compression, and Elevation. If normal activities become too painful to complete, its advisable to rest the area for some time.

Orthodontic Treatment

Some of these issues include:

Overbite. Someone with an overbite is sometimes called as having “buck teeth.” With an overbite, the upper front teeth are significantly in front of the lower teeth.

Underbite. This is the opposite of an overbite. When you think of an underbite, you likely think of a bulldog. With an underbite, the lower teeth are too far forward.

Crossbite. With a crossbite, the upper teeth don’t close down slightly in front of the bottom teeth, which is the normal, ideal bite.

Open bite. With an open bite, the biting surfaces of the front and side teeth has space between the biting surface when the mouth is closed.

Misplaced midline. Patients with a misplaced midline has middle, upper front teeth that don’t line up with the middle, lower front teeth.

Spacing. Some patients have noticeable spaces, or gaps between their teeth as a result of lost teeth or small, crowded teeth that don’t fill in the space.

Crowding. While some patients have teeth that are too spread out and have spaces between them, other patients have teeth that grow too close to each other, causing the teeth to be crowded. This is often caused when there are too many teeth on a jaw.

If left untreated, these conditions can worsen, leading to additional dental issues and a lifetime of less-than-ideal smiles.

While braces are the most common treatment option, they aren’t the only ones. Treatment options are either fixed appliances or removable appliances:

The most common fixed appliances include:

Braces. Braces consist of bands, wires and brackets. The bands serve as the anchor for the appliances. The brackets are bonded onto the outer service of each tooth and the wires are passed through the brackets and attached to the bands. The wires are periodically tightened and gradually shift the teeth into the correct position. Depending on the severity of the misalignment of the teeth, a patient can need to wear braces from a few months to a few years.

Specialized appliances. These appliances are most often used to curb tongue thrusting and thumb-sucking.

Space maintainers. These fixed appliances consist of bands and wires and are often used in filling in extra space because of prematurely lost baby teeth.

The most common removable appliances include:

Aligners. Ever heard of Invisalign? This set of clear trays are common examples of aligners. Many adults and teenagers opt for aligners over traditional braces because of their clear look and comfortable fit. Aligners are worn much of the day and night, only to be taken out when eating, brushing one’s teeth and flossing.

Removable space maintainers. These removable appliances work the same way as their fixed counterparts. Removable space maintainers are made of an acrylic base that fits over the jaw. Plastic or wire branches will be placed between specific teeth to keep the space between the teeth open.

Jaw repositioning appliances. These orthodontic treatment options are often worn either on the top or bottom jaw to realign it into proper positioning. These jaw positioning appliances, also called splints, are effective treatments for patients with temporomandibular joint disorder (TMJ).

Lip and cheek bumpers. These appliances help move the lip and cheek away from the teeth. These bumpers buffer the pressure of the lip and cheek muscles from getting exerted onto the teeth.

Palatal expander. Patients who have too narrow of an upper jaw are best treated with a palatal expander. These devices cover the roof of the mouth and force an outward pressure on the bones of the palate via screws. The bones and joints are widened lengthwise.

Removable retainers. Typically, retainers follow braces and ensure the teeth are constantly held in the correct alignment. Retainers are usually worn on the roof of the mouth.

Headgear. This orthodontic treatment device may look like a torture device, but it is effective in slowing the growth of the upper jaw, while pulling the front teeth back.