It's easy to think of being healthy, but really difficult to act on it. Actually its not very hard as you think, it is the habit of eating healthy that changes the course of your lifestyle. You may eat plenty of food but if you are not getting the nutrients then it is a waste. For a rich nutritious diet you need to include foods like vegetables, fruits, whole-grain products and fat-free or low-free dairy products. Eating vegetables and fruits help you control your weight and blood pressure. Whole-grain foods help you feel full, thus enabling you to manage your weight and eating fish especially salmon, and herring help lower your risk of death from coronory heart disease.
Many medical studies show thathealthy diets are associated with a reduced risk of heart disease. Those who maintain a normal body weight are less likely to develop heart problems. Most importantly one needs to restrict saturated fat and minimize consumption of trans fats that are found in processed bake goods. It is recommendable to reduce consumption of beverages that contain added sugar and also eating foods with added sugar. If you want to be healthy, avoid tobacco and tobacco products as well as keep alcohol consumption moderate.
Staying healthy also means exercising. Physical inactivity is a major risk factor for cardiovascu;ar disease. Walking, swimming, cycling, jogging, dancing is all good for your heart. Adults from age 18-65 should get at least 30 minutes of moderate exercise to stay fit. Daily physical activity improves blood circulation, keeps weight under control, prevents bone loss, improves the ability to sleep well, increses muscle strength, counters the conditions that lead to heart attack and stroke in later stages of life, helps manage stress,and especially in older people prevents chronic illnesses and diseases and maintains quality of life.
The botttom line for staying helathy is eating healthy low-fat foods, maintaing healthy body weight, maintaining regular physical activity, avoiding tobacco and consuming alsohol in moderation. After we all live just once, so why not live it the best.
Monday, November 26, 2007
BEING FIT AND FINE
Wednesday, November 21, 2007
WALK AND BE FIT
According to me, the most natural and popular form of exercise is walking, and the benefits that one reaps from this form of exercise is numerous. The best method to be followed is brisk walking- wherein one does not get so breathless{ should be be able to maintain a conversatin} and nor would I call it as strolling. A 30 minute to 1 hour would be great especially as it can reduce the risk of many diseases such as heart attack, lowers blood pressure,improves blood circulation and psoture, helps prevent osteporosis, reduces the risk of cancer of the colon and also reduces anxiety, tension nd improves ones mood.
Walking is something that can be done with the young and the old. Since walking strengthens the bones one is less likely to fall and suffer any injuries such as hip farctures, as well as there is better movement of the joints and muscles. One thing that encouraged me most about what I read few days back was that women who split their 30 minute walking into three 10-minute walks lost more weight and a greater decrease in waist size. The best thing about walking is that fat is burnt up instead of sugar, which helps in resucing weight. If you are ill, you need to consult your doctor who will surely tell you to walk first at very gentle pace, however later you can increase your distance and pace.
It is important for parents to show excitement to their kids about the prospects of walking especially to those children who are obese and inactive only watching TV and playing games on computers. Wether you want to keep fit, control your weight or improve your general health, walking can help. By making walking your daily routine, you can stay away from many physical and emotional illnesses. It is not late even now especially for those who have'nt started, beleive me. Its better late than never even if you are 40 or 60 instead of being a couch potato begin walking and make it your daily routine and see how you reap the benefit.
Monday, November 12, 2007
ORAL HEALTH
The other day I came across an article and I was startled to read that infected tooth and gums can lead to degrading of general health and untimely death. We are all so concerned about our general physical health and rarely do we think about our oral health. Other than the routine brushing that is done in the morning not much of care is given after eating or even before going to bed. But did you know that infected teeth and gums pump huge amounts of bacteria in blood during eating and swallowing, which is the main cause of heart problems and diabetes.
Quick action needs to be taken to improve or maintain dental health which in turn will safeguard general health. People have become so negligent towards oral health that any early symptom of the disease is regarded ass important and may even go unnoticed. Unless this attitude changes dental disease dental disease will be life threatening as any other disease. Top priority should be given to dental caries and disease of the gums, tooth cavities and oral cancer.
Patients with high risk of heart disease should maintain high level of oral health. Also studies have shown a variety of intracranial complications as well as systemic disease, gastro intestinal, ocular, skin and renal diseases that may occur as a result of dental infections.
A professional cleaning and advice needs to be obtained every 6-12 months from a dentist. The worst problem encountered with oral hygiene is foul smell from the mouth which is of great social embarrassment. Of course another major problem one encounter these days is oral cancer because of smoking, pan and ghutka chewing and various other tobacco products. These problems if not detected early can cause disfigurement and life threatening problems. As I said earlier ‘Health is Wealth’ so remember it’s not just the general health but the overall health including the tooth and the gums that needs to be taken care of. Also earlier the diagnosis earlier the treatment of dental problems preventing complications that can be life threatening.
Quick action needs to be taken to improve or maintain dental health which in turn will safeguard general health. People have become so negligent towards oral health that any early symptom of the disease is regarded ass important and may even go unnoticed. Unless this attitude changes dental disease dental disease will be life threatening as any other disease. Top priority should be given to dental caries and disease of the gums, tooth cavities and oral cancer.
Patients with high risk of heart disease should maintain high level of oral health. Also studies have shown a variety of intracranial complications as well as systemic disease, gastro intestinal, ocular, skin and renal diseases that may occur as a result of dental infections.
A professional cleaning and advice needs to be obtained every 6-12 months from a dentist. The worst problem encountered with oral hygiene is foul smell from the mouth which is of great social embarrassment. Of course another major problem one encounter these days is oral cancer because of smoking, pan and ghutka chewing and various other tobacco products. These problems if not detected early can cause disfigurement and life threatening problems. As I said earlier ‘Health is Wealth’ so remember it’s not just the general health but the overall health including the tooth and the gums that needs to be taken care of. Also earlier the diagnosis earlier the treatment of dental problems preventing complications that can be life threatening.
Monday, October 22, 2007
STAYING HEALTHY
Hi friends! Feels great once again back to writing blogs. The past few months had been very stressful and nerve racking. Thank God for His grace that keeps us going.
The one thing that crossed my mind during these months was the importance of being healthy. If you need to stay wealthy, then stay healthy as we all know that without health it becomes very difficult to achieve anything in life. It’s not the age but a healthy lifestyle that makes you live a very full and active life. So the best way you can enjoy life to its fullest is to exercise regularly, check your weight by eating the right kind of foods, saying no to smoking and drugs and last but not the least sleep well. Exercise not only improves your physical appearance and self confidence but also reduce your fat burning all those extra calories, but also reduce the risk of heart disease, diabetes and cancer.
The best way to reduce fat is to avoid eating fried food, burgers and other fatty meats {easier said than done}. Cheese, milk and cream can be taken in low fat versions. The other day I read that according to the Food Standard Agency a balanced diet should be made up of around one third fruit and vegetables, one third bread, rice, potatoes, pasta and other starchy foods, 15% milk and dairy foods, 12% meat, fish, eggs, beans and other non-dairy sources pf protein and only 8% food an drink high in fat or sugar and not more than 6gms of salt a day.
Stress also has an important part to play in being healthy. You know the saying – a sound mind gives a healthy body. First of all try taking your mind of every negative thought. Read good books, listen to music, laugh as much as you can, be around those who talk and think positive. All these are good stress busters. Of course and last but not the least get enough sleep to revive your energy that will also enable you to work more productively and think more clearly.
So that’s it for now. In case you have not started or had given up I’m sure reading this will bring you in the mood of getting back fit and healthy .
The one thing that crossed my mind during these months was the importance of being healthy. If you need to stay wealthy, then stay healthy as we all know that without health it becomes very difficult to achieve anything in life. It’s not the age but a healthy lifestyle that makes you live a very full and active life. So the best way you can enjoy life to its fullest is to exercise regularly, check your weight by eating the right kind of foods, saying no to smoking and drugs and last but not the least sleep well. Exercise not only improves your physical appearance and self confidence but also reduce your fat burning all those extra calories, but also reduce the risk of heart disease, diabetes and cancer.
The best way to reduce fat is to avoid eating fried food, burgers and other fatty meats {easier said than done}. Cheese, milk and cream can be taken in low fat versions. The other day I read that according to the Food Standard Agency a balanced diet should be made up of around one third fruit and vegetables, one third bread, rice, potatoes, pasta and other starchy foods, 15% milk and dairy foods, 12% meat, fish, eggs, beans and other non-dairy sources pf protein and only 8% food an drink high in fat or sugar and not more than 6gms of salt a day.
Stress also has an important part to play in being healthy. You know the saying – a sound mind gives a healthy body. First of all try taking your mind of every negative thought. Read good books, listen to music, laugh as much as you can, be around those who talk and think positive. All these are good stress busters. Of course and last but not the least get enough sleep to revive your energy that will also enable you to work more productively and think more clearly.
So that’s it for now. In case you have not started or had given up I’m sure reading this will bring you in the mood of getting back fit and healthy .
Thursday, August 9, 2007
HOME TIPS FOR TOOTHACHE
I shudder even now when I think of what I went through the very first time I stepped into the dentist clinic. I remember when I first felt the pain I started poking the affected tooth with a tooth pick, and I’m sure its not just me but most of us who are in the habit of doing this, aggravated the pain and later as it seemed to be getting worse, I realized that I had no other option except to meet the dentist for tooth extraction. The moment I sat on that chair and the dentist started to work on the tooth, I promised myself that it would be the first and last, as I am sure most of us know the excruciating pain one has to go through. A toothache hurts so badly when you’re eating, drinking and sometimes even when you breathe. One cant ignore the pain as it starts to bother you even when you are asleep.
The sign and symptom of toothache would be firstly the pain itself which becomes more severe as the area of inflammation increases. One would suffer pain on chewing, hot or cold sensitivity, there would also be bleeding, discharge and even swelling around the tooth or gums, there could also be trauma or injury to the area. Dental decay or an area of redness around the tooth’s gum line may point to the source of pain, as in, when you tap an infected tooth; it may make the pain more intense.
The cause of toothache could either be an infection in the pulp of your tooth or gums, or even decay. Even a piece of food caught between the tooth or even a sinus problem can cause a tooth ache. Gum disease and dental injuries can also be the cause of tooth ache. Only the dentist would know for sure what actually caused the toothache. But until you see him, you would surely want to ease your pain with some of the home remedies given below:
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After each meal at bedtime take a glass of water and add a teaspoon of salt into it, and take a mouthful and hold it, roll it around your mouth and spit. If your toothache is caused by trapped food, take a mouthful of water and rinse vigorously. The best remedy which I have found that really works is dropping a few drops of clove oil directly on the tooth, or dab it on a cotton ball and pack it next to the ache, You can also chew a clove. A pinch of pepper powder mixed with clove oil can be put in the caries to alleviate tooth ache. Put ice on the aching tooth or the nearest cheek for 15-minute intervals three to four times a day. At night when you lie down, keep your head elevated to decrease the pressure in the area. STOP poking your tooth with toothpicks or pins, as it will only aggravate the condition. Try not to use that area when you eat, especially if the ache is caused by a blow to the tooth. For pain relief take an aspirin every 4 to 6 hours as required, however those with a history of ulcers and pregnant women would need a doctors recommendation. All the above remedies can only relieve the pain, not cure it. So, what I would suggest is better take good care of your tooth by brushing your tooth at least twice a day, preferably after every meal before it is too late. Remember “Prevention is better than cure”. to decrease the pressure in the area.
The sign and symptom of toothache would be firstly the pain itself which becomes more severe as the area of inflammation increases. One would suffer pain on chewing, hot or cold sensitivity, there would also be bleeding, discharge and even swelling around the tooth or gums, there could also be trauma or injury to the area. Dental decay or an area of redness around the tooth’s gum line may point to the source of pain, as in, when you tap an infected tooth; it may make the pain more intense.
The cause of toothache could either be an infection in the pulp of your tooth or gums, or even decay. Even a piece of food caught between the tooth or even a sinus problem can cause a tooth ache. Gum disease and dental injuries can also be the cause of tooth ache. Only the dentist would know for sure what actually caused the toothache. But until you see him, you would surely want to ease your pain with some of the home remedies given below:
.
After each meal at bedtime take a glass of water and add a teaspoon of salt into it, and take a mouthful and hold it, roll it around your mouth and spit. If your toothache is caused by trapped food, take a mouthful of water and rinse vigorously. The best remedy which I have found that really works is dropping a few drops of clove oil directly on the tooth, or dab it on a cotton ball and pack it next to the ache, You can also chew a clove. A pinch of pepper powder mixed with clove oil can be put in the caries to alleviate tooth ache. Put ice on the aching tooth or the nearest cheek for 15-minute intervals three to four times a day. At night when you lie down, keep your head elevated to decrease the pressure in the area. STOP poking your tooth with toothpicks or pins, as it will only aggravate the condition. Try not to use that area when you eat, especially if the ache is caused by a blow to the tooth. For pain relief take an aspirin every 4 to 6 hours as required, however those with a history of ulcers and pregnant women would need a doctors recommendation. All the above remedies can only relieve the pain, not cure it. So, what I would suggest is better take good care of your tooth by brushing your tooth at least twice a day, preferably after every meal before it is too late. Remember “Prevention is better than cure”. to decrease the pressure in the area.
Tuesday, August 7, 2007
CURE WITH HOME REMEDIES FOR DEPRESSION
It has become so common to hear that one is feeling depressed or moody. Infact one is even ready to acknowledge and talk about it in the open. Trying to bring a person who is sad or depressed back to normal is really hard work, but also leaving them alone to cope up with their depression would not be advisable, as they are vulnerable and can do anything to hurt themselves. I’m sure we all have heard of a number of suicide cases, especially due to depression. It is not wrong to feel pain, disappointment or sadness accompanied by anger, guilt or anxiety that come from a loss or trauma, as we all go through such feelings, however, what I call as unhealthy depression would be when the individual is unable to function in any one or more areas of life, such as work or relationships due to these feelings.
Depression may be referred to a state of sadness or unhappiness, or a low down feeling that may last only for a few hours or even days. A depressed mood is generally associated with grief or a loss. A job loss, break-up, divorce, loss of a loved one, marriage, divorce etc. anything could trigger a depressed mood. Financial difficulties, domestic violence, or even the inability to express one’s feeling and a feeling of not being accepted can lead to sadness or grief. Depression gives the signal that it is time for some change or action in one’s life and if the individual is not ready for this change and instead holds on to their grief’s and negative feelings for weeks and months, it requires professional help soon.
Some of the causes of depression are: genetic factors, biochemical factors, for example, individuals with too little or too much of brain chemicals, and also different sleep patterns and certain medications. Psychological factors, as with persons with different traits- worrying, negative thoughts, low self esteem. Some of the environmental factors causing depression are a financial loss, major illness or a difficult relationship.
A few symptoms of depression are: loss of appetite or weight changes, fatigue and loss of energy, insomnia or oversleeping, loss of interest in hobbies, social activities, inability to focus, feelings of worthlessness or guilt, outburst of anger and physical symptoms including headaches, backache, diarrhea, constipation, abdominal pain, and aching joints.
Below are given some of the home remedies that can uplift your mood: Eat an apple with some milk and honey. In a cup of boiling water add some rose petals with sugar and drink this whenever you feel depresses. Cashew nuts are extremely beneficial in treating depresion. A well balanced diet is very important. Try a little garlic therapy as it is good when you’re feeling down. Eat chicken and spinach and enough of omega-3 fatty acids to ensure the brain are at the healthiest, as a healthy brain is less likely to become seriously depressed. Rest and relaxation, plenty of sleep, exercise, happy thoughts and laughing are good ways of fighting depression.
Depression may be referred to a state of sadness or unhappiness, or a low down feeling that may last only for a few hours or even days. A depressed mood is generally associated with grief or a loss. A job loss, break-up, divorce, loss of a loved one, marriage, divorce etc. anything could trigger a depressed mood. Financial difficulties, domestic violence, or even the inability to express one’s feeling and a feeling of not being accepted can lead to sadness or grief. Depression gives the signal that it is time for some change or action in one’s life and if the individual is not ready for this change and instead holds on to their grief’s and negative feelings for weeks and months, it requires professional help soon.
Some of the causes of depression are: genetic factors, biochemical factors, for example, individuals with too little or too much of brain chemicals, and also different sleep patterns and certain medications. Psychological factors, as with persons with different traits- worrying, negative thoughts, low self esteem. Some of the environmental factors causing depression are a financial loss, major illness or a difficult relationship.
A few symptoms of depression are: loss of appetite or weight changes, fatigue and loss of energy, insomnia or oversleeping, loss of interest in hobbies, social activities, inability to focus, feelings of worthlessness or guilt, outburst of anger and physical symptoms including headaches, backache, diarrhea, constipation, abdominal pain, and aching joints.
Below are given some of the home remedies that can uplift your mood: Eat an apple with some milk and honey. In a cup of boiling water add some rose petals with sugar and drink this whenever you feel depresses. Cashew nuts are extremely beneficial in treating depresion. A well balanced diet is very important. Try a little garlic therapy as it is good when you’re feeling down. Eat chicken and spinach and enough of omega-3 fatty acids to ensure the brain are at the healthiest, as a healthy brain is less likely to become seriously depressed. Rest and relaxation, plenty of sleep, exercise, happy thoughts and laughing are good ways of fighting depression.
Thursday, August 2, 2007
SOME HOME REMEDIES FOR MUSCLE PAIN
Did you say that after doing that work out you couldn’t move? You felt stiff. Every time you try your muscles pain. I’m not surprised. That’s because you either don’t work out regularly or you over did the exercise. Muscles that are not used too much work, causes the muscle fibers to break down, and that is what is causing the pain. Also there are chances of a muscle tear during your work outs and the muscles swell slightly contributing to muscle strain that gives you the feeling of stiffness and soreness. You tell me it’s not just the exercise, but even when you are sleeping so peacefully your leg seized with painful cramp and you howled in pain. Your right, it is not just the exercise but a pinched nerve that caused the cramp.
The cramps are due to anything that interferes in the mechanism restricting the flow of blood to that area causing severe pain or a muscle cramp. Muscle sprain can occur due to over tracking ligaments that surround the joints. Although any muscle can be injured, it is the hamstring {the one which runs along the back of the thigh from the knee joint to the buttocks}, that is the most commonly pulled muscle. Normally a pulled muscle results in severe pain that could worsen, and also get bruised after some days.
Relax, there is no doubt you are in much pain, but there are several ways of treating a pulled muscle at home. If it is the muscle cramp that you got during your sleep , then the next time before going to bed, take a few minutes to stretch the muscle especially the calf muscle. Take plenty of calcium rich food like broccoli, spinach, and dairy products. Massage before you go to sleep to keep those muscles loose. If it is while exercising that you got the muscle cramp or a pulled muscle, then, the first and foremost thing you need to do is just stop. If not there can be chances of seriously injuring the muscle. Place an ice pack on the injured area immediately, as this will reduce the swelling and pain and also wrap an elastic bandage on that area so as to reduce stress on that muscle. A good method for easing the cramp is to strech the cramped muscle in one hand and gently squeezes the centre of the muscle with the fingers of the other hand. To get the blood flowing back, walk for a few minutes. It is also beneficial to apply a hot pad for say about four minutes and ice pack for one minute. Once the swelling and soreness has subsided you can continue with hot baths adding Epsom salt to help relax the muscles. It is normal to feel stiff and sore for a few hours after over exercising, infact you will feel even worse two days afterwards. A gentle massage can ease muscle stiffness and soreness. The best way to prevent cramps and injuries is to warm up the muscles before exercise, as in walking instead of stretching first. Warming up and stretching before an activity will get your muscles ready to work and help prevent muscle cramping. Some people get cramps even if the weather is too cold. The best way to prevent muscle cramping is to keep the muscles warm with adequate layered clothing.
The cramps are due to anything that interferes in the mechanism restricting the flow of blood to that area causing severe pain or a muscle cramp. Muscle sprain can occur due to over tracking ligaments that surround the joints. Although any muscle can be injured, it is the hamstring {the one which runs along the back of the thigh from the knee joint to the buttocks}, that is the most commonly pulled muscle. Normally a pulled muscle results in severe pain that could worsen, and also get bruised after some days.
Relax, there is no doubt you are in much pain, but there are several ways of treating a pulled muscle at home. If it is the muscle cramp that you got during your sleep , then the next time before going to bed, take a few minutes to stretch the muscle especially the calf muscle. Take plenty of calcium rich food like broccoli, spinach, and dairy products. Massage before you go to sleep to keep those muscles loose. If it is while exercising that you got the muscle cramp or a pulled muscle, then, the first and foremost thing you need to do is just stop. If not there can be chances of seriously injuring the muscle. Place an ice pack on the injured area immediately, as this will reduce the swelling and pain and also wrap an elastic bandage on that area so as to reduce stress on that muscle. A good method for easing the cramp is to strech the cramped muscle in one hand and gently squeezes the centre of the muscle with the fingers of the other hand. To get the blood flowing back, walk for a few minutes. It is also beneficial to apply a hot pad for say about four minutes and ice pack for one minute. Once the swelling and soreness has subsided you can continue with hot baths adding Epsom salt to help relax the muscles. It is normal to feel stiff and sore for a few hours after over exercising, infact you will feel even worse two days afterwards. A gentle massage can ease muscle stiffness and soreness. The best way to prevent cramps and injuries is to warm up the muscles before exercise, as in walking instead of stretching first. Warming up and stretching before an activity will get your muscles ready to work and help prevent muscle cramping. Some people get cramps even if the weather is too cold. The best way to prevent muscle cramping is to keep the muscles warm with adequate layered clothing.
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