REGULAR CHECK-UPS DURING PREGNANCY

When you get pregnant you should make an appointment to see your doctor immediately. You'll be offered regular check-ups throughout your pregnancy. How often they are varies according to a number of issues such as whether this is your first baby and whether you have any particular health needs. However, you can always contact your midwife or doctor if you are concerned or would like to discuss something.

Regular check-ups

These check-ups will probably include:

• taking your blood pressure
• weighing you
• feeling your stomach (to check your baby's size and position)
• listening to your baby's heartbeat
• checking your urine for infections and blood sugar problems
• checking your general well-being

Blood tests

During pregnancy, you will be offered a number of blood tests which provide information that helps you deliver a healthy baby. Don't be afraid to ask questions about the tests you are offered, what they will and will not tell you and what further decisions you may have to take depending on the results. Discuss any concerns you have with your midwife or doctor and feel free to take time to consider your options.

Tests may include:

• identifying your blood group and type
• HBV testing (HBV causes hepatitis B)
• testing for conditions such as syphilis, anaemia or the sickle cell trait
• testing for immunity to rubella (German measles)
• HIV testing (for more information visit the link below)
• Down's syndrome

 

Blood clot - for everyone's safety.

STROKE: Remember The 1st Three Letters... S.T.R ...
My friend sent this to me and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks.

STROKE IDENTIFICATION:
During a party, a friend stumbled and took a little fall - she assured everyone that she was fine and just tripped over a brick because of her new shoes. (they offered to call ambulance)

They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.)
She had suffered a stroke at the party . Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today.
Some don't die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this...

STROKE IDENTIFICATION:

A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.

RECOGNIZING A STROKE

Remember the '3' steps, STR. Read and Learn!
Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster.
The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three simple questions:

S * Ask the individual to SMILE...
T * = TALK . Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (eg 'It is sunny out today').
R * Ask him or her to RAISE BOTH ARMS.

If he or she has trouble with ANY ONE of these tasks, call the ambulance and describe the symptoms to the dispatcher.

NOTE: Another 'sign' of a stroke is
1. Ask the person to 'stick' out their tongue.
2. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke.

A prominent cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved and it could be your own.  
       
 

 

 

Avoiding Back Pain

Most of us sit in a single position for the whole day in the office, and in the morning / evening drive all the way to our places. As a result at night, while going to bed, many of us experience a slight pain in the back.

DON'T IGNORE IT AT ALL.....this may lead to many further diseases and disabilities as well....

Don't panic, just do the following exercise for min 10 mins every morning and shoot off the back pain.

Enjoy a healthy living....

Simple Exercises... to keep you fit and avoid back pain.
Need not visit a gym, your home may be the ideal place.

ULCER ::: 15 Soothing Treatments

ULCER  :::  15 Soothing Treatments

 

Just a few years ago, doctors might as well have told patients with ulcers to surrender their taste buds because they were already asking them to completely give up just about every food they could taste.

 

Chili, pizza, and tacos were out. Toast, crackers, and the rest of the bland band were in. It was anything but sweet music to the ears of people who were trying to live with recurring, raging infernos in the depths of their stomachs.

 

Now specific anti-ulcer diets, including those widely prescribed bland regimens, are out, says Steve Goldschmid, M.D., an assistant professor of medicine in the Division of Digestive Diseases at Emory University Hospital in Atlanta, Georgia. "There is no proof of a therapeutic benefit from altering your diet," he says.

 

MEDICAL ALERT Be Wise to These Symptoms   Much of the time an ulcer is just a literal pain in the gut. But a bleeding ulcer can become serious, even life threatening.   A bleeding ulcer can drain you of enough blood to drastically lower blood pressure and stop vital organs from functioning, says Steve Goldschmid, M.D.   "If you have an ulcer and get really nauseated and suddenly throw up blood or what looks like old coffee grounds, see your doctor immediately," he says. Other symptoms of serious trouble include passing a stool that is black or one containing bright red blood. A person with a bleeding ulcer also may become dizzy and pass out.

 

What doctors currently recommend recalls that old doctor/patient conversation that, today, might go like this: "Hey Doc, whenever I eat rocky road ice cream covered with kiwi sauce, it feels like there's a blowtorch in my belly."

 

"Well," says the doctor, "don't eat rocky road ice cream covered with kiwi sauce."

In other words, listen to your ulcer and use common sense—whether you have a gastric ulcer (on the lining of your stomach) or a duodenal ulcer (on the duodenum, the part of the small intestine nearest the stomach).

 

Scientists have yet to say what, specifically, causes ulcers. But stomach acid is the prime suspect and certain bacteria and stress are viewed as possible accomplices.

Certainly ulcers are not rare—an estimated 5 million Americans have them, says John Kurata, Ph.D., an epidemiologist and associate adjunct professor at the University of California, Los Angeles, and research director of the San Bernardino County Medical Center in California.

 

Unfortunately, ulcers are also stubborn. "Ulcer disease is really a chronic disease," Dr. Goldschmid says. "Ulcers come and go." So here are some tips for living with ulcers that will hopefully make them go sooner.

 

The Alternate Route Pepto-Bismol to the Rescue The next best thing to a cure for ulcers already may be in your medicine cabinet—Pepto-Bismol.   So claims Australian researcher Barry Marshall, M.D., who tested hundreds of patients with duodenal ulcers and found that they had one thing in common: most carried the same type of bacteria. His conclusion: Bacteria, not stomach acid, may cause ulcers.   When Dr. Marshall treated his patients with bismuth (an ingredient in Pepto-Bismol that kills the bacterial invader in the stomach), the bacteria tended to disappear, and so did the ulcers.   No one, however, is going so far as to claim that Pepto-Bismol is a cure for ulcers. And some, such as Michael Kimmey, M.D., are even skeptical about the bacteria theory. "The bacteria research is interesting," Dr. Kimmey says, "but it's not been proven that bacteria cause ulcers."   But Pepto-Bismol could be worth a try, says David Earnest, M.D. "It might be useful," he says, "in certain cases where a person continues to relapse and the bacteria are shown to be present." But ask your doctor about the side effects of taking large doses of Pepto-Bismol over a long period. Pepto-Bismol does not have the approval of the Food and Drug Administration as an ulcer medication.

 

Avoid the arsonists. Whether it's an ice cream sundae or a pepperoni pizza, if it starts a fire in your stomach, don't eat it. "The foods that bother people seem to vary with each individual," says David Earnest, M.D., a professor of medicine at the University of Arizona College of Medicine Health Sciences Center and chairman of the Committee on Patient Care for the American Gastroenterological Association. "But obviously spicy foods may bother some people."

 

The Stress Connection Can stress cause ulcers?   Many doctors are skeptical. "Most of us think there is a lack of good evidence to show stress causes ulcers," says John Kurata, Ph.D. "But if you already have an ulcer, stress may worsen the disease."   Consider this, however: The incidence of duodenal ulcers in New York City is greater proportionally than it is in surrounding areas, according to Steve Goldschmid, M.D. And is there anyone who'll argue that New York City is less stressful than, say, New Rochelle?   Also worth considering: the case of Richard Maschal, art and architecture critic for the Charlotte Observer. He discovered he had a gastric ulcer during a period of "extreme stress on the job," he says. "I didn't see eye-to-eye—actually, detested—the person who was supervising my area." And he let it drive him crazy. He became tense!   It's not so much the stressful event that happens to us, but how we interpret it and react or overreact to it, explains Georgianna S. Hoffmann, coordinator of the Family Stress Clinic in the Department of Family Practice at the University of Iowa College of Medicine. With that in mind, here are a few suggestions for handling stress—and the ulcer it may be aggravating.   Think pleasant thoughts and talk to yourself. Maschal has a new boss, and that's helped a lot, as has the medication his doctor prescribed. But he also still catches himself heading toward tension. And only he can stop it. "Now," he says, "I take time to talk myself down."   Breathe slowly and deeply. Three or four deep breaths provide the most immediate feeling of calmness anywhere, anytime.   Exercise. "Moderate physical exercise is a very good coping mechanism," Hoffmann says.   Practice relaxation techniques. "When you relax the body, you relax the mind," Hoffmann says. "And when you relax the mind, you relax the body." Meditation, yoga, imagery, or listening to relaxation tapes, done regularly, are among the relaxation techniques you might want to explore.

 

Take it easy with milk. Long thought to be a great soother for a burning ulcer, milk's rebound effect is now well established. "Although it buffers acid for a while [and thus provides brief relief]," Dr. Goldschmid says, "it actually stimulates more stomach acid secretion" and causes more pain later.

 

Use over-the-counter antacids. They may not cure an ulcer, "but they are a good treatment for symptoms," says Dr. Earnest.

 

Don't take too many pain relievers. Aspirin has the bad reputation, but nonsteroidal anti-inflammatory drugs—which have become very popular—are at least as hard on the stomach lining as aspirin is, says Thomas Brasitus, M.D., a professor of medicine and director of gastroenterology at the University of Chicago Pritzker School of Medicine.

 

Don't light up. Yes, smoking even gets indicted for contributing to ulcers. Although there is no evidence that smoking causes ulcers, they are less likely to heal in smokers than nonsmokers, says Dr. Brasitus.

 

Let it out. "Some evidence suggests that people who are frustrated and don't express their feelings very well are more likely to get ulcers," says Michael Kimmey, M.D., an assistant professor of medicine at the University of Washington School of Medicine.

 

Double your meals. Although many doctors are saying three normal-size meals are fine, some people may have less ulcer upset if they eat six smaller meals, says Dr. Brasitus. Food neutralizes stomach acid.

 

Don't pump iron. "Iron is a gastric irritant," Dr. Goldschmid says. "People who take iron supplements might have a lot of upset if they have a gastric ulcer."

 

Live by the moderation motto. Too much of one food or beverage could upset an ulcer. Alcohol, by the way, is not necessarily an irritant. "Moderate drinking probably does not increase the risk of developing new ulcers," says Dr. Kurata.

 

Give it time. Sometimes that's all you can do. "Ulcers have cycles," Dr. Brasitus says. "A lot of them will burn out within a few years."

........................................

 

ULCER ::: 15 Soothing Treatments

ULCER  :::  15 Soothing Treatments

 

Just a few years ago, doctors might as well have told patients with ulcers to surrender their taste buds because they were already asking them to completely give up just about every food they could taste.

 

Chili, pizza, and tacos were out. Toast, crackers, and the rest of the bland band were in. It was anything but sweet music to the ears of people who were trying to live with recurring, raging infernos in the depths of their stomachs.

 

Now specific anti-ulcer diets, including those widely prescribed bland regimens, are out, says Steve Goldschmid, M.D., an assistant professor of medicine in the Division of Digestive Diseases at Emory University Hospital in Atlanta, Georgia. "There is no proof of a therapeutic benefit from altering your diet," he says.

 

MEDICAL ALERT Be Wise to These Symptoms   Much of the time an ulcer is just a literal pain in the gut. But a bleeding ulcer can become serious, even life threatening.   A bleeding ulcer can drain you of enough blood to drastically lower blood pressure and stop vital organs from functioning, says Steve Goldschmid, M.D.   "If you have an ulcer and get really nauseated and suddenly throw up blood or what looks like old coffee grounds, see your doctor immediately," he says. Other symptoms of serious trouble include passing a stool that is black or one containing bright red blood. A person with a bleeding ulcer also may become dizzy and pass out.

 

What doctors currently recommend recalls that old doctor/patient conversation that, today, might go like this: "Hey Doc, whenever I eat rocky road ice cream covered with kiwi sauce, it feels like there's a blowtorch in my belly."

 

"Well," says the doctor, "don't eat rocky road ice cream covered with kiwi sauce."

In other words, listen to your ulcer and use common sense—whether you have a gastric ulcer (on the lining of your stomach) or a duodenal ulcer (on the duodenum, the part of the small intestine nearest the stomach).

 

Scientists have yet to say what, specifically, causes ulcers. But stomach acid is the prime suspect and certain bacteria and stress are viewed as possible accomplices.

Certainly ulcers are not rare—an estimated 5 million Americans have them, says John Kurata, Ph.D., an epidemiologist and associate adjunct professor at the University of California, Los Angeles, and research director of the San Bernardino County Medical Center in California.

 

Unfortunately, ulcers are also stubborn. "Ulcer disease is really a chronic disease," Dr. Goldschmid says. "Ulcers come and go." So here are some tips for living with ulcers that will hopefully make them go sooner.

 

The Alternate Route Pepto-Bismol to the Rescue The next best thing to a cure for ulcers already may be in your medicine cabinet—Pepto-Bismol.   So claims Australian researcher Barry Marshall, M.D., who tested hundreds of patients with duodenal ulcers and found that they had one thing in common: most carried the same type of bacteria. His conclusion: Bacteria, not stomach acid, may cause ulcers.   When Dr. Marshall treated his patients with bismuth (an ingredient in Pepto-Bismol that kills the bacterial invader in the stomach), the bacteria tended to disappear, and so did the ulcers.   No one, however, is going so far as to claim that Pepto-Bismol is a cure for ulcers. And some, such as Michael Kimmey, M.D., are even skeptical about the bacteria theory. "The bacteria research is interesting," Dr. Kimmey says, "but it's not been proven that bacteria cause ulcers."   But Pepto-Bismol could be worth a try, says David Earnest, M.D. "It might be useful," he says, "in certain cases where a person continues to relapse and the bacteria are shown to be present." But ask your doctor about the side effects of taking large doses of Pepto-Bismol over a long period. Pepto-Bismol does not have the approval of the Food and Drug Administration as an ulcer medication.

 

Avoid the arsonists. Whether it's an ice cream sundae or a pepperoni pizza, if it starts a fire in your stomach, don't eat it. "The foods that bother people seem to vary with each individual," says David Earnest, M.D., a professor of medicine at the University of Arizona College of Medicine Health Sciences Center and chairman of the Committee on Patient Care for the American Gastroenterological Association. "But obviously spicy foods may bother some people."

 

The Stress Connection Can stress cause ulcers?   Many doctors are skeptical. "Most of us think there is a lack of good evidence to show stress causes ulcers," says John Kurata, Ph.D. "But if you already have an ulcer, stress may worsen the disease."   Consider this, however: The incidence of duodenal ulcers in New York City is greater proportionally than it is in surrounding areas, according to Steve Goldschmid, M.D. And is there anyone who'll argue that New York City is less stressful than, say, New Rochelle?   Also worth considering: the case of Richard Maschal, art and architecture critic for the Charlotte Observer. He discovered he had a gastric ulcer during a period of "extreme stress on the job," he says. "I didn't see eye-to-eye—actually, detested—the person who was supervising my area." And he let it drive him crazy. He became tense!   It's not so much the stressful event that happens to us, but how we interpret it and react or overreact to it, explains Georgianna S. Hoffmann, coordinator of the Family Stress Clinic in the Department of Family Practice at the University of Iowa College of Medicine. With that in mind, here are a few suggestions for handling stress—and the ulcer it may be aggravating.   Think pleasant thoughts and talk to yourself. Maschal has a new boss, and that's helped a lot, as has the medication his doctor prescribed. But he also still catches himself heading toward tension. And only he can stop it. "Now," he says, "I take time to talk myself down."   Breathe slowly and deeply. Three or four deep breaths provide the most immediate feeling of calmness anywhere, anytime.   Exercise. "Moderate physical exercise is a very good coping mechanism," Hoffmann says.   Practice relaxation techniques. "When you relax the body, you relax the mind," Hoffmann says. "And when you relax the mind, you relax the body." Meditation, yoga, imagery, or listening to relaxation tapes, done regularly, are among the relaxation techniques you might want to explore.

 

Take it easy with milk. Long thought to be a great soother for a burning ulcer, milk's rebound effect is now well established. "Although it buffers acid for a while [and thus provides brief relief]," Dr. Goldschmid says, "it actually stimulates more stomach acid secretion" and causes more pain later.

 

Use over-the-counter antacids. They may not cure an ulcer, "but they are a good treatment for symptoms," says Dr. Earnest.

 

Don't take too many pain relievers. Aspirin has the bad reputation, but nonsteroidal anti-inflammatory drugs—which have become very popular—are at least as hard on the stomach lining as aspirin is, says Thomas Brasitus, M.D., a professor of medicine and director of gastroenterology at the University of Chicago Pritzker School of Medicine.

 

Don't light up. Yes, smoking even gets indicted for contributing to ulcers. Although there is no evidence that smoking causes ulcers, they are less likely to heal in smokers than nonsmokers, says Dr. Brasitus.

 

Let it out. "Some evidence suggests that people who are frustrated and don't express their feelings very well are more likely to get ulcers," says Michael Kimmey, M.D., an assistant professor of medicine at the University of Washington School of Medicine.

 

Double your meals. Although many doctors are saying three normal-size meals are fine, some people may have less ulcer upset if they eat six smaller meals, says Dr. Brasitus. Food neutralizes stomach acid.

 

Don't pump iron. "Iron is a gastric irritant," Dr. Goldschmid says. "People who take iron supplements might have a lot of upset if they have a gastric ulcer."

 

Live by the moderation motto. Too much of one food or beverage could upset an ulcer. Alcohol, by the way, is not necessarily an irritant. "Moderate drinking probably does not increase the risk of developing new ulcers," says Dr. Kurata.

 

Give it time. Sometimes that's all you can do. "Ulcers have cycles," Dr. Brasitus says. "A lot of them will burn out within a few years."

 

Managing Compulsions and Obsessions

This page briefly describes a behavioral self-treatment program that can be used for dealing with compulsive and obsessive thoughts, urges and behavior. This approach has been shown effective in numerous studies conducted during the past twenty years for the treatment of obsessive-compulsive disorder (OCD), compulsive overeating, substance abuse, and pathological gambling. It is also thought to be helpful for compulsive sexual urges and behavior. Recent research by Schwartz and others at UCLA has demonstrated that this self-treatment program can also alter the neurochemical brain processes that seem to be associated with compulsions and obsessions. See also the page on this WEB site that deals more generally with Anxiety and the Treatment of Anxiety Disorders.

STEP 1: RELABEL

The first step is to learn to recognize your obsessive thoughts and compulsive urges as symptoms of a disorder. To do so, it is important to increase your mindful awareness of this pathological process at work. Some have referred to this awareness as the "Impartial Spectator" or the "Observing Ego", which is the capacity that resides in each of us to observe our behavior and recognize what is "real" as distinct from what is not real, or just a symptom. The capacity to distinguish between real needs and pathological symptoms allows us to fend off pathological urges until they begin to recede and fade. The goal of Step 1 is to learn to RELABEL intrusive thoughts and urges as obsessions and compulsions, and to relabel these assertively. It will serve you to refer to these urges in these terms - use the labels "obsession" and "compulsion". Train yourself to say, "I don't need or want to do this behavior; I'm merely having a thought that I need to do this." You must learn to recognize these intrusive, obsessive thoughts and urges as the symptoms of a disorder, and as such distinguish these from desires that are healthy for you to satisfy, and behaviors that will enable you to feel better over the long term. You must come to recognize these intrusive, obsessive thoughts and urges as symptoms that help keep the disorder in place. You might consider the urges you experience as similar to the irrational thoughts of the compulsive handwasher who believes that he must constantly wash his hands to be free of harmful germs and bacteria.

STEP 2: REATTRIBUTE

The essence of this step is to REATTRIBUTE your obsessive thoughts and urges to a disorder that involves the sending of false messages from your brain. It is important to not take your thoughts and urges at face value, and to remind yourself that "this is not me; this is my disorder at work." Research has demonstrated that individuals who develop obsessive-compulsive urges and behavior also tend to have certain brain areas (the caudate nucleus and associated frontal lobe structures) that are chronically overstimulated, which contributes to the intensity and urgency of obsessive-compulsive thoughts and urges. It is important to be aware of this underlying physiological process and to realize that it is impossible to make the thoughts and urges go away immediately. The important thing to realize is that you don't need to act on the urges. You don't need to listen to them. Don't take them at face value. They are false messages from the brain that are part of a disorder. The most effective thing you can do is to put the thoughts and urges aside and go on to another behavior. Do something else; trying to make the thoughts and urges go away will only create more stress, which serves to make the thoughts and urges more intense. The point is to not engage with the thoughts by either acting on them or trying to make them go away, but simply RELABEL and REATTRIBUTE them as symptoms of a disorder. Then move on to other things, as described in Step 3.

STEP 3: REFOCUS

This step involves taking action to refocus your attention to another subject. This ordinarily is the automatic work of the brain - specifically the caudate nucleus - but because the caudate nucleus is not functioning properly, this shifting of focus is something that you must do "manually". In REFOCUSING, the idea is to work around the intrusive thoughts and urges by shifting attention to something else, if only for a few minutes. This may involve making and following through with plans for the remainder of the day. It should lead to an activity that will absorb your attention, and that you will find satisfying and enjoyable. Hobbies can be particularly good. For example, you may choose to take a walk, exercise, listen to music, read, play a computer game, or practice a sport that you enjoy. The goal of treatment is to stop responding to the obsessive thoughts and urges, while acknowledging that, for the present, these uncomfortable feelings and urges will continue to bother you. You begin to "work around" them by doing another behavior. You learn that, even though the thoughts and urges are present, they do not have to control your behavior. You make the decision about what you're going to do, rather than responding to thoughts as a robot responds to commands. By REFOCUSING, you reclaim your decision-making power, and as a result the dysfunctional biochemical reverberations of the brain no longer dictate what you do.

 It is important to acknowledge that REFOCUSING is frequently not easy. It can take significant effort and even require tolerance of some very painful feelings. Therefore, it is important to observe the "Fifteen Minute Rule", which basically states that you will not act on an obsessive-compulsive thought or impulse without allowing at least 15 minutes to pass. During this 15 minutes you should work on RELABELING, REATTRIBUTING and REFOCUSING. In time, as you practice this, the process will become easier and will lead to greater reductions in the intensity of the compulsive thoughts and urges. Sometimes, however, the thoughts and urges will be too strong and you may find yourself performing the compulsion. This is not a time to berate yourself for succumbing to the obsessive-compulsive behavior. Simply acknowledge that your compulsion and disorder "won this round", and that your practice will make it more manageable the next time. It is also helpful to keep a JOURNAL of your successful REFOCUSING efforts. This will help to remind you of your successes and to identify which behaviors are most helpful to the process of refocusing. Also, as your list of successes gets longer, it will become inspirational and will be a place you can turn when the thoughts and urges "heat up." Record only your successes. There is no need to record your failures. You will be assisted by learning to give yourself a pat on the back, which is often difficult for people who experience compulsions and obsessions.

STEP 4: REVALUE

The Revaluing step comes into play after much practice of the first 3 steps. After you have had experience with relabeling, reattributing and refocusing - identifying your compulsive thoughts and urges as part of a pathological process - you will begin to REVALUE - actually put much less value on - the feelings that go along with this process. This is further assisted by two substeps to STEP 2: REATTRIBUTION: these are ANTICIPATE and ACCEPT. Anticipate means that you are prepared for the thoughts and urges to recur; you are not surprised by them, and you do not spend energy beating yourself up because you have them. You know what causes them and you work around them. You refuse to let these symptoms shock you, and you refuse to let them become a source of negativity about yourself. Obsessive thoughts and urges may occur hundreds of times each day. There is no need to dwell on them. This is where the second substep, ACCEPT, comes into play. Simply anticipate and accept that you have these thoughts and urges, and do your best to get on with other things. REFOCUSING is like a martial art, and a little like meditation. An obsessive thought or a compulsive urge is very strong, but also quite stupid. If you stand right in front of it and take the full brunt of its power, trying to drive it from your mind, it will defeat you repeatedly. Once you learn to step aside, acknowledging the thoughts as you work around them, you will find it progressively easier to move on to the next thing. You are learning to keep your wits about you in the face of a powerful opponent, an opponent that will also wither and die from your unwillingness to imbue it with attention and energy. Eventually, by taking charge of your actions, you will take charge of your mind and ultimately take charge of your life.

 

Electrical Burns -Electrical shock

Electrical Burns 

Electrical Shock, Electrocution  

Electrical burns occur when a person is directly exposed to an electrical current. Electrical burns can result from contact with either alternating current (AC) or direct current (DC). Although some electrical burns look minor, they can cause extensive internal damage, especially to the heart, muscles, or brain.

 

Classification of Skin Burns 

Causes 

Electrical burns result from accidental contact with exposed parts of electrical appliances or wiring, such as:

 

• Children biting on electrical cords
• Poking utensils or other metal objects into electrical outlets or appliances, such as a plugged-in toaster
• Failing to shut the power supply before making home repairs or installation
• Dropping a plugged-in appliance into water
• Occupational accidents due to, for example, electric arcs from high-voltage power lines. (Electric arcs occur when a burst of electricity jumps from one electrical conductor to another, such as flashes of electricity from the wheels of an electrically powered train or where a trolley car connects to an overhead power line.)

 

Symptoms 

 

Symptoms include:

• Skin burns
• Muscle contraction or pain
• Numbness or tingling
• Weakness
• Bone fractures
• Headache
• Sudden hearing impairment
• Seizures
• Heart arrhythmias
• If you experience any of these symptoms don't assume it is due to an electrical burn. These symptoms may be caused by other, less serious health conditions. If you experience any one of them, consult your doctor.
• Electrical burns can cause cardiac arrest, respiratory failure, and/or unconsciousness.

Diagnosis 

Your doctor will ask about your symptoms and medical history, and perform a physical exam.

 

Like other burns, electrical burns have three degrees of severity, each with distinctive symptoms:

 

• First-degree burns—injure only the outer layer of skin. They are red and painful, and may cause some swelling. The skin turns white when touched.
• Second-degree burns—are deeper and more severe. They cause blisters and the skin is very red or splotchy. There may be more significant swelling.
• Third-degree burns—cause damage to all layers of the skin down to the tissue underneath. The burned skin looks white or charred. These burns may cause little or no pain because the nerves in the skin are destroyed.

 

It may be more difficult to diagnosis damage under the skin caused by electrocution. Test may include:

• Electrocardiogram —to detect rhythm disturbances of the heart
• Urine or blood tests–to check for severe damage to muscles

Treatment 

Electrical burns require an immediate call to paramedics. If possible, shut off the electrical current from its source (such as unplugging a cord or turning off the circuit breaker). Often, simply turning off the appliance itself will not stop the flow of electricity.

 

If the current can't be turned off, use a non-conducting object, such as a wooden broom, chair, rug, or rubber doormat to push the victim away from the source of the current. Don't use a wet or metal object. If possible, stand on something dry and non-conducting, such as a mat or folded newspapers.

 

Do not attempt to rescue a victim near active high-voltage lines.

 

Once the victim is free from the source of electricity, his or her airway, breathing and pulses are checked and, if necessary, cardiopulmonary resuscitation efforts are started. The victim is covered with a blanket to maintain body heat and feet are raised above the head.

 

Ice, butter, or ointments, should not be applied.

 

Any patient with an electrical burn should be taken to the hospital for further evaluation. Treatment will depend on the severity of the burn and any other associated complications.

Prevention 

To help reduce your chances of an electric burn, take the following steps:

• Use child safety plugs in all outlets.
• Keep electrical cords out of children's reach.
• Avoid electrical hazards by following manufacturer's safety instructions when using electrical appliances. Always turn off circuit breakers before making repairs to wiring.
• Avoid using electrical appliances while showering or wet.
• Never touch electrical appliances while touching faucets or cold water pipes.

 

DNA Finger Printing

Unlike a conventional fingerprint that occurs only on the fingertips and can be altered by surgery, a DNA fingerprint is the same for every tissue, and organ of a person .It cannot be altered by any known treatment.

Fingerprinting with ink and paper , based on fingertip ridge patterns is the standard method for personal identification.Finger prints are constant throughout life, finger prints can be used to distinguish one person from any other. Similarly the DNA of every individual is also unique in its own way. Actually the method should be called simply DNA printing or DNA typing since it has nothing to do with the fingers.

 

The degree of variation in bands from one person to another is so large that the theoretical probability that the bands seen in one individual are present in another unrelated individual may be in millions. The advantages over finger prints are numerous. DNA can be isolated from any part of the body,skin cells, blood or blood stains or semen.

 

 

The human DNA is different from other living organisms Hence blood of an animal will have different DNA sequence and characteristics. Hence DNA fingerprinting is a very

quick way to compare the DNA sequences of any two living organisms.

However some of the disadvantages of DNA finger printing are:

It requires further standardization and quality control, to be universally accepted as a tool. 

There are only a few reliable labs around the world that can give accurate results

There is also 1 in 50 billion chance of two DNA sequence being similar 

 

APPLICATION OF DNA FINGER PRINTING 

It is

currently employed in paternity disputes

Identification of bodies of soldiers killed in war. It was also used for identification of the body of Nazi physician Joseph Mengele, the so-called "Angel of Death." In fact it has been used a to reunite a kid lost in the Tsunami with his parents.

To diagnose inherited disorders in both prenatal and newborn babies, like 

     a. Cystic fibrosis

     b. Sickle cell anemia

     c.Thalassemia

     d. Hemophilia

     e. Huntington's disease

     f. Alzheimer's Disease( Familial 
        Type)

     g. Huntington's Chorea

     h. Marfan's syndrome 

Many other similar disorders can be diagnosed

 

 Biological Evidence to identify criminals: Where fingerprints are not available but biological specimens are available like

blood or semen stains, hair, or items of clothing at the scene of the crime then these items may prove to be valuable sources of DNA of the criminal .Since the year 1987, innumerable cases have been solved with the help of DNA fingerprint evidence.

Personal Identification - DNA maybe the best way to identify a person as all body tissues and organs contain the same DNA type. The specimen required also is very small. In fact the US army has been doing DNA fingerprinting of  all its soldiers and has a huge databank. The DNA method for personal identification is far superior to the dental records and blood typing methods that were popularly being used.

 

natural birth control after delivery

What is the Lactational Amenorrhea Method (LAM)?

Lactational Amenorrhea Method (LAM) is a natural, temporary birth control method. It is based on the natural fertility reduction that occurs in most women after giving birth. The fertility reduction usually lasts up to 6 months after a delivery.

How does LAM work?

LAM prevents ovulation. Since the ovary doesn't release an egg you cannot get pregnant.

A bit more detail. Most women after giving birth do not ovulate, and do not have menstrual periods in the months immediately after delivery [medspeak for the lack of periods: physiological amenorrhea]. This happens because the hormonal processes involved in breast milk production also affect the ovarian and the uterine (menstrual) cycles.

This is a natural process called lactational amenorrhea--breast milk production (lactation) causes the absence of menses (amenorrhea).

How do you use LAM?

If you have just given birth and would like to use LAM as your temporary method of birth control you need to observe these guidelines:

• You must breastfeed exclusively and continuously (day and night).

• You must be less than 6 months postpartum.

• You should not be menstruating (you should be amenorrheic) after the first 56 days. Bleeding or spotting during the first 56 days is not considered menstruation. However, after that, if you have two or more consecutive days of bleeding your menstrual periods have probably returned.

It is important that you follow all these guidelines to insure that you are protected against an unintended pregnancy. Because ovulation may return before the menstrual period does, simply waiting for the first menses is not reliable enough, and is risky.

How well does LAM work?

LAM is a temporary method and can only be used for up to 6 months after giving birth. The failure rate is 2% during the first 6 months after delivery, with perfect use. By 6 months after giving birth, the failure rate increases to over 5%.

The efficacy of breastfeeding decreases when:

• you start giving your baby formula or foods other than breast milk

• your menstrual periods return

• 6 months have passed since delivery

Who should use LAM?

If you are less than 6 months postpartum, and you are willing to abide by the LAM guidelines, you can use this method.

Who shouldn't use LAM?

Don't use this method if:

• You cannot or do not want to observe the associated guidelines (more than 6 months have passed since the delivery, you do not plan to breastfeed continuously and exclusively, your periods have returned).

• Your ovulation returns immediately after giving birth. In about 6% of women, ovulation returns with the first cycle after delivery, so if you are one of these women, you cannot use LAM.

What are the advantages of using LAM?

• It's naturally-occurring.

• It's immunologically and nutritionally advantageous for the newborn. Breast milk is especially beneficial for the newborn because it allows passage of antibodies (infection-fighting agents) from the mother to the baby. This gives the baby greater protection against certain types of infections.

• There's minimal user involvement (other then continuously breastfeeding, of course).

And the disadvantages of using LAM?

• It's a restricted and temporary method. LAM can only be used by women who have just given birth.

• Breastfeeding continuously and exclusively may be difficult and/or impractical.

• You must be willing to adhere to a healthy diet regimen and you might not be able to take certain medications. Because most of the substances you ingest are passed to the baby in the breast milk, you have to carefully monitor what you eat and drink, and what medications you take. [If you need to take a medication on a regular basis, don't just discontinue the medication on your own; please consult with your doctor first.]

• It's difficult to tell when breastfeeding no longer provides effective birth control. Because each woman is different, it is hard to determine exactly when your fertility returns after giving birth.

• The natural reduction in fertility is not seen in all women who have given birth. Although the fertility reduction in breastfeeding women is a natural process, some women will begin to ovulate almost immediately after a delivery. Unfortunately, it is not possible to predict who will have a reduction in fertility, and who will not..

Like most of the other methods of birth control, LAM does not protect against sexually transmitted infections (STIs).

When does fertility return?

The return to fertility is hard to predict. In general, once you start having menstrual periods (approximately 6 months postpartum), you're fertile.

The problem is the menstrual period is not a very accurate indicator of fertility: it's possible to ovulate before menstruation returns. Once the mature egg is released from the ovary, you can become pregnant, period or no period. Moreover, even the 6 months interval isn't absolute--ovulation can return with the first cycle after delivery..

Bottom line: If you're breastfeeding and sexually active, it's best to use a birth control method. Set some time aside to discuss with your Ob/Gyn which method would best suit you. Last, but not least, LAM works best if you observe the guidelines.

Bananas: Natural Weight-Loss Food

Natural Weight-Loss Food: Bananas

Bananas come in their own perfect package, so there's no mess, no fuss -- they're the perfect take-along snack. No wonder they're one of the most popular fruits in the United States . Admittedly higher in calories than most other fruits, their calories are nearly fat-free calories.

Bananas are ideal for people looking to lose or maintain weight through sound nutrition, while also giving the body sustenance for daily strength and fitness. Bananas offer the body carbohydrates -- its main source of energy -- and provide a good source of vitamin C, vitamin B6, potassium and fiber. Bananas offer an amazing fat-free package of natural energy, minerals, vitamins, and fiber.

Health Benefits

Bananas are loaded with potassium, and researchers state that adding potassium may play a stronger role in the control of high blood pressure than restricting salt. Bananas also have a lot of magnesium, a mineral that helps keep blood pressure levels in check.

Generally, fruit is a poor source of vitamin B6, but bananas are the exception; a single serving has more than 30 percent of the recommended daily amount. Vitamin B6 helps to keep your immune system performing at its peak, and recent studies have found that, like a deficiency of folic acid, a long-term deficiency of vitamin B6 may increase your risk of heart disease.

Selection and Storage

There are different types of bananas, but Cavendish, the yellow bananas, are the most familiar. To appeal to a variety of cultures, supermarkets sometimes stock red bananas and plantains -- those seemingly underripe bananas that never lose their mossy green color.

Most bananas ripen after picking, and as they do, the starch in them turns to sugar. So the riper they are, the sweeter they are.

 Look for plump, firm bananas with no bruises or split skins. Brown spots are a sign of ripening. If your banana skins are tinged with green, allow them to ripen at room temperature (don't refrigerate unripe bananas; they'll never ripen); refrigerate them once they are ripe to stop the process. They'll turn an unsightly, but harmless, black color.

Nutritional Values Banana, Yellow Serving Size: 1 (7-8") banana Calories: 105 Fat: 1 g Saturated Fat: 1 g Cholesterol: 0 mg Carbohydrate: 27 g Protein : 1 g Dietary Fiber: 3 g Sodium: 1 mg Vitamin C: 10 mg Vitamin B6: 1 mg Magnesium: 33 mg Manganese: 1 mg Potassium: 422 mg

 

Natural therapy for heart vain opening

For Heart Vein opening  

 

1)                  Lemon juice         01 cup

2)                  Ginger juice         01 cup

3)                  Garlic  juice          01 cup

4)                  Apple vinegar      01 cup

 

Mix all above and boil in light flame approximately half

hour, when it becomes 3 cups, take it out and keep it

for cooling. After cooling, mix 3 cups of natural honey

and keep it in bottle.

 

Every morning before breakfast use one Table spoon

regularly. Yourblockage of Vein's will open

(No need any Angiography or By pass)

 

 

This is e-mail received from a person working in a Software Company

Dear colleagues, I am working in Blore Software City ..... I wanted to share an incident of my life with you, hoping that it may be an eye opener to you so that you can live more years.

 

On 27^th October afternoon, I had severe heart attack symptom and I was rushed to the hospital.

 

After reaching to the hospital, the doctors prescribed a test called angiogram. This test is basically to identify blood flow of heart arteries. When they finished the test they found a 94% block in the main artery, please see the image below with red circle.

 

 

At this point, I wanted to share my living style, which has caused this block in my heart arteries. Please see the below points of my life style, if any of these points are part of your life style then you are at risk, please change yourselves.

 

1. I was not doing any physical exercise for more than 10 years , not even walking 30 minutes a day for years.

2.     My food timings are 11:00 AM Breakfast or no Breakfast, 3:00 PM to 4:00 PM Lunch and dinner at 11:00 PM to 12:00 AM.

3.     Sleeping in very odd timings, going to bed between 12:00 AM and 3:00 AM. Waking up at between 9:00 AM and 10:30AM ........ Some times spending sleepless nights.

4.     I used to eat heavily because of long gaps between lunch and dinner and I used to make sure that Non-Veg is available most of the time, there were times when I did survey on city hotels to find delicious Non-Veg dishes. I was never interested in vegetable and healthier food.

5.     Above all I was chain smoker from years.

6.     My father passed away due to heart problems, and the doctors say the heart problems are usually genetic.


Once they identified the major block they have done immediately a procedure called angioplasty along with 2 Stints, mean they will insert a foreign body into the heart arteries and open the blocked area of arteries. Please see the below image after the procedure.

 

 

 

I learnt from the doctors that 60% people will die before reaching the hospital,20% people will die in the process of recovering from heart attack and only 20% will survive .. In my case, I was very lucky to be part of the last 20%.

Doctors instructions:

1. Need to have physical exercise for minimum of 45 minutes daily.
2. Eat your food at perfect timings,like how you eat during your school days. Eat in small quantities more times and have lot of vegetables and boiled food, try to avoid fry items and oily food. Fish is good than other non-vegetarian food.
3. Sleep for 8 hours a day, this count should complete before sun rising.
4. Stop smoking.
5. Genetic problems, we cannot avoid but we can get away from it by having regular checkups.

6.Find a way to get relived from the stress (Yoga, Meditation etc).

 

So I urge you all to please avoid getting into this situation, it is in your hands to turn the situation up side down, by just planning / changing your life style, by following simple  points above.

Home Remedies for STOMACH ULCERS / H. PYLORI

Helicobacter pylori commonly referred as H.pylori are a type of bacteria commonly responsible for most of the peptic ulcers and inflammation of the stomach lining. In severe cases this infection can also contribute to stomach and other digestive system cancers.

This bacterium produces toxins which inflame or affect the cells in the stomach lining. H pylori by destroying the stomach lining allow the acids of the stomach to seep in the sensitive lining beneath.

The bacteria along with the acid irritate the sensitive inner lining and cause a sore or an ulcer. Although many people do not exhibit any signs and symptoms till the matter worsens, for other may experience a dull ache or burning pain in the abdomen, nausea, vomiting, bloating, burping, weight loss, changes in appetite, bloody or black tarry stool and bloody vomit or vomit that looks like coffee grounds.

H. pylori enter the digestive system through mouth via some infected food or water.

Although stomach acids are very hostile for many bacteria, H. pylori can create a low-acid buffer zone for itself and survive happily in the stomach.

Medically this H pylori treatment included antibiotics which kill the bacteria and other acid lowering treatments. But the infection can be prevented by some H pylori natural cures and taking certain preventive measures like for many other infections.

1. After using the toilet and before eating food, make sure to wash your hands thoroughly with warm clean water and soap.
2. As the infection can spread through saliva also, avoid sharing the same dining utensils like plates and drinking glass as these can act as a carrier to transmit bacteria to other person.
3. Avoid consumption of contaminated water and food as this is the most common cause for getting H pylori infection.

 

When To See A Doctor

See your doctor if you experience:

 

* Severe pain between your breastbone and navel, especially between meals or early in the morning

* Blood in your stool

* Unexplained nausea

* Vomiting

* Weight loss

* Loss of appetite

Maybe you have an ulcer, and maybe you don't. A doctor can sort it out.

 

If you have been diagnosed by a stomach or duodenal ulcer due to H pylori bacteria then the following H pylori home remedies will be very helpful.

Avoid the culprits – Most people with ulcers caused due to H pylori infection can not tolerate too spicy and heavy food. If you are one of those then it would be wise to avoid certain spices like chilies, hot peppers, pepper, and fatty meals.

Elimination technique – If you are not sure which food causes the problem then an elimination diet would work best to identify the triggers. This can be done by eliminating the suspected foods for a 2-3 weeks and then slowly reintroducing them one by one to identify the culprit.

Eat well – Never over eat, even if it is your favorite food. Always have small but frequent meals, this will keep the digestive tract active.

Strict no – Say a strict no to alcohol, smoking and stress as these are the main aggravating causes for ulcers.

 

Alternative Names: Peptic Ulcers, Gastric Ulcers

 

Some of the home remedies of the stomach ulcers are:

 

Milk - Milk can help to cure stomach ulcers. You must take at least 2 or three glass of milk daily.

 

Hog Wood - You may eat 5 gm powder of hog wood daily. This will help to cure peptic ulcer fast.

 

Fenugreek (Methi) - Fenugreek (Methi) is also is also a good curative for the treatment of stomach ulcer.

 

Cayenne Pepper - This one is a good spice for the treatment of gastric ulcer. You may take one-eighth teaspoon of cayenne pepper in a glass of water twice daily.

 

Cabbage and Carrot - Another good remedy is a raw cabbage. To make for eating, take out a juice of it. You can also mix in it it some carrots in your juicer to make it go down easier! Drink half a cup of the juice before each meal and at bed time.

 

Don't take too many Pain Relievers - Nonsteroidal anti-inflammatory drugs like aspirin and ibuprofen - though they may be very popular otherwise, but must be avoided by a patient suffering from peptic ulcers.

 

Avoid Smoking and Drinking Alcohol - you should avoid smoking and drinking alcohol, as it may interfere in the healing process.

 

Comfrey - Drink comfrey tea or liquid acidophilus culture often to help heal intestinal and stomach ulcers.

Some other good Herbal Remedies for stomach ulcers may be:

• Bansalochan.
• Aloe Vera Juice.
• Chandan.
• Goldenseal.
• Lime.
• Marsh mellow Root.
• Vegetable Juice.
• Almond Milk.
• Barley Water.
• Red Raspberry.
• Sage.
• White Oak Bark.
• Propolis Capsules.
• Licorice Root.
• Wild Yam.

 

tummy tuck

What No One Tells You About a Tummy Tuck

Most people who decide to have a tummy tuck do so for cosmetic reasons such as they have an abundance of loose, saggy and stretched skin in their abdominal area that bothers them a great deal. However there are instances where people have a tummy tuck in order to repair abdominal muscles that are weak and are causing the person to have health problems such as constant back pain.

 

When a person has a tummy tuck because of weak muscles it is considered to be reconstructive surgery instead of cosmetic because it has to do with the proper functioning of the body as opposed to aesthetics only. When a tummy tuck is for cosmetic purposes it is unlikely that health insurance will pay for it however when it is done for reconstructive purposes the insurance company might pay for the bill partially or in some cases in full.

 

It is important to realize that tummy tuck surgery is not meant as a method for weight loss and it is not recommended for extremely overweight individuals. Instead a tummy tuck is best suited to individual of a normal weight who has some loose, stretched skin they wish to get rid of.

 

Tummy tuck surgery may be beneficial for women who have developed baggy folds of skin in their abdominal areas due to childbirth or weight loss and also women who have abdominal muscles that have been weakened due to multiple pregnancies. This surgery is also helpful for both men and women who find that despite following a healthy diet and a conventional weight loss plan they still have a great deal of fat and loose skin on their abdomens.

 

In order to have liposuction done on the abdomen, an individual must have skin that is elastic enough to bounce back and if not then the loose, saggy skin will be better suited to a tummy tuck procedure. The tummy tuck procedure is one that older individuals often like to undergo due to the fact of their age and being a little overweight can cause abdominal muscles to be weaker and/or there can be loose and sagging skin on the abdomen.

 

There are some potential patients of tummy tuck surgery who will need to wait awhile before they are able to undergo this type of procedure. People who are overweight or obese need to wait until they lose a great deal of weight and then wait a while longer for their weight to stabilize before they are deemed fit to have the surgery. Women who want to have another baby should wait until after they have done so before having the tummy tuck procedure. This type of surgery should not be undertaken until a woman has finished having children.

 

Tummy tucks are one of the top five most popular of all types of cosmetic surgeries. In the United States from the years 1997 until 2001 the amount of tummy tucks being performed jumped 72 percent.

 

Home Remedies for PTOSIS

PTOSIS     Ptosis (pronounced toe' sis), or drooping of the upper eyelid , may occur for several reasons such as: disease, injury, birth defect, previous eye surgery and age. The droop may be barely noticeable, or the lid can descend over the entire pupil . The eyelids serve to protect and lubricate the outer eye. The upper eyelid is lifted by a muscle called the lwevator muscle. The muscle controlling lid opening is the levator palpebrae superioris and it is innervated by the third cranial nerve. Ptosis is a drooping or sagging of a body part. Blepharoptosis is a drooping of an upper eyelid. Abnormal lowering or drooping of an organ or a part, especially a drooping of the upper eyelid caused by muscle weakness or paralysis. This is a more complex procedure in which muscles of the brow or forehead may be used to assist in elevation of the upper eyelid.   Ptosis is defined as a drooping of the upper eyelid below its normal level resulting in narrowing of the palpebral opening. It can affect one eye or both eyes and is more common in the elderly, as muscles in the eyelids may begin to deteriorate. Children born with ptosis may require surgical correction of the lid if it covers the pupil. There are two types of ptosis, acquired and congenital. Acquired ptosis is more common. Ptosis occurs when the muscle that usually raises the eyelid is not strong enough to do so. Congenital ptosis can also occur when the innervation to the levator is interrupted through neurologic or neuromuscular junction dysfunction. Ptosis can occur in both children and adults, but happens most often due to aging. Causes of Ptosis Common causes and risk factor's of Ptosis include the following : Blepharophimosis syndrome. Horner syndrome. Birth trauma. Diabetes. Myasthenia gravis. Periorbital tumor. Duane syndrome. Stroke. Symptoms of Ptosis Some common Symptoms of Ptosis : Drooping lid . Double vision. Difficulty closing the eye completely. Crossed or misaligned eye. Children may tilt head backward in order to lift the lid. Irritation.  Eye fatigue from straining to keep eye(s) open. Treatment of Ptosis Treat underlying condition causing the ptosis Surgery can generally be done on an outpatient basis under local anesthetic. http://www.health-disease.org/eye-diseases/ptosis.htm

 

Persistent headache? Check your blood pressure

 

Sanjeev Solanki, an accounts executive with an advertising agency, woke up one morning with a throbbing headache. Late night partying and alcohol often left him with a nagging headache the morning after. So, as usual, he popped in a painkiller and thought no more of it.

 

But this time the headache persisted. He couldn't concentrate on his work and felt irritable. At his friends' insistence he decided to consult a doctor. To his shock he was told that he had high blood pressure. How could this happen? After all, he was only 28 years old!

 

Apart from the medication that he needed to take everyday, Sanjeev was also advised to take control of his lifestyle. This meant fewer late night parties, no smoking, giving up junk food, adequate rest, regular exercise and going easy on his work schedules -- easier said than done, considering he works in the fast-paced world of advertising.

 

However, faced with the possibility of suffering a stroke or a heart attack, Sanjeev's only option was to take the warning seriously.

 

Sanjeev's is no longer a stray case of a young person suffering from blood pressure. Hypertension is no longer limited to the old and the middle-aged. There is a growing number of people in their twenties and early thirties who are either already undergoing treatment or are living with hypertension without being aware of it.

 

Over 980 million people worldwide are estimated to suffer from hypertension or high blood pressure. The number is predicted to increase by about 60 per cent by the year 2025. But most of us are either too busy or unconcerned about watching out for early warning signs. Here's what you need to know about this silent disease.

 

What is high blood pressure or hypertension?

 

High blood pressure or hypertension is a constant increase in the force that the blood exerts upon the walls of the arteries. This force increases with stress or physical exertion and comes back to normal when the body is at rest. However, in the case of hypertension, the patient's blood pressure remains high even at rest.

 

Hypertension can be either primary (essential) or secondary. When there is no specific cause for a person's high blood pressure it is called primary or essential hypertension. Secondary hypertension is the result of another ailment such as a kidney disease or tumors. Approximately, only 5-10 per cent of all cases are secondary.

 

Uncontrolled hypertension can make you vulnerable to life-threatening strokes, heart attacks and arterial aneurysms (localised, blood-filled dilation or bulging of a blood vessel caused by disease or weakening of the vessel wall).

 

Speaking about the dangers of hypertension, Dr Pradnya Nagle, a general physician, says, "A sudden blood pressure fluctuation can put pressure on the heart and cause a heart failure. It can even cause a brain haemorrage. Our kidneys cannot sustain high blood pressure for long and can result in a renal failure. Retinal changes or haemorrage in the eye could occur resulting in sudden blindness. High blood pressure could also cause paralytic attacks due to a clot or haemorrage in the blood vessels of the brain."

 

According to Dr Nagle, blood pressure can fluctuate according to the age, sex and race of a person and also with pregnancy. For an adult below the age of 40, a systolic reading of 120 and diastolic reading of 80 is considered normal. A reading of 140/90 and above is considered high.  

 

What are the symptoms and causes?

 

Most people who have hypertension don't realise it because the disorder doesn't have any fixed, obvious symptoms, which could prove quite dangerous. So the best thing to do is get your blood pressure checked at regular intervals.

 

"Regular blood pressure check-ups are a must for those who have a family history of hypertension, " advises Dr Nagle. "One should also screen for lipid levels, blood sugar and opt for a renal profile at least once a year."

 

There are, however, some signs that indicate that you might be suffering from acute hypertension. If you exhibit one or more of the following symptoms, you should get your blood pressure checked immediately.

Persistent headaches

Fatigue, drowsiness or confusion

Palpitations or chest pain

Bleeding of the nose or blood in the urine

Numbness in the hands or feet

Vision problems

Ringing in the ears

Difficulty in breathing

Dizziness

Hypertension and urban youth

 

There is an alarming increase in the occurrence of hypertension among the urban youth. Apart from heredity, the other culprit is the unruly and sedentary lifestyle of the youth.   

 

Unlike in the past, most young people today climb the social ladder quite fast. They hold positions of responsibility, which puts great pressure on them to perform at their best at all times.

 

There is no time to maintain a healthy diet, take up constructive physical activity or relax. The fast food or the preserved food culture, irregular meals, late night partying, binge drinking, heavy smoking, lack of sleep and almost no proper physical exercise are instrumental in causing high blood pressure.

 

How do you treat hypertension?

 

Acute hypertension needs immediate and expert medical attention; there are no over-the-counter drugs to treat it. But for those who are facing the threat of developing hypertension, here are a few lifestyle changes you could make:

Invest in a home blood pressure kit. This will help you monitor your blood pressure at regular intervals.

For those who are obese, it's time to get your weight under control. A few extra kilos are enough to send your blood pressure shooting up.

If you live a sedentary lifestyle and have no time for the gym, take to walking. Thirty minutes of brisk walking or an extra 4,000 to 5,000 steps everyday can go a long way in keeping your weight, blood pressure and blood sugar under control.

Aerobics or yoga is another way to get some exercise.

Limit your salt intake. Develop a low-fat, low-salt food schedule and stick to it. If you are a non-vegetarian, limit your meat intake. And if your blood pressure is soaring, cut out seafood too.

Discard the junk and preserved food habits; eat healthy. Include a lot of veggies and flaxseed (known as alsi in Hindi, the Omega 3 acid contained in flaxseed is good for the heart) in your diet.

Get a good night's sleep. Uninterrupted sleep helps your body recover from the day's activity.

Learn to relax. Take up a hobby or a sport, read a book, listen to soothing music or watch a movie; in short, do something that helps you unwind.  

Meditate. It is a great stress relieving technique and the easiest way to calm down.

If you are a die-hard smoker, try to cut down and gradually give it up.

Control your alcohol intake.

If you have been prescribed a diuretic or an anti-hypertensive drug, take it consistently.

 

Skin Care Tips

HOW TO PROTECT YOUR SKIN

 

Protect yourself from the sun -- use sunscreen and avoid direct sunlight between the hours of 10 and 2.

Don't -- repeat – DON'T smoke. Your skin is a large organ and it needs a lot of circulation. Smoking impairs that dramatically. That's why smokers' skin looks dull and gray. Instead of having oxy-generated blood delivered to the surface of the skin, they're getting poisons and oxidants.

Get adequate rest and nutrition.

Protect yourself from stress -- both emotional and environmental stress.

Wash your face twice a day and put on the proper treatment product. I'm amazed when women tell me they don't wash their face in the morning. A lot of icky stuff collects overnight -- dead skin cells, dirt, and dust!

Don't neglect certain areas of the skin. Elbows, heels, neck, and décolletage need moisturizing, and your scalp and the tops of your feet need sun protection.

Touch your face less and wash your hands more! Don't get too surgical on yourself. It's very tempting to pick, poke, squeeze, and scratch in front of the mirror. But the more you traumatize the skin, the greater your risk of scarring. Apply treatment products and let them work.

Keep your makeup clean. Replace the sponges in your compact on a regular basis. Now and then, toss the whole works and start fresh -- the average shelf life for cosmetics is 6 to 12 months. Don't buy products so expensive that you'll be heartbroken if you have to throw them away.

Exercise moderation. More is not always better. Moisturizer, for example, is the most overused product in America. We've been bamboozled by cosmetic companies into thinking every square inch of our body has to be slathered. And it's simply not true. Exfoliators are another thing to be careful with. Used too often, they over acidify and irritate your skin.

Beware of counter girls. If it were up to them, you'd be in the bathroom for two and a half hours each morning -- putting 80 layers on your face. Keep your regimen simple. And when you do add a new product, do it gradually so your skin has time to adjust. Each skincare or makeup product has an average of 20 to 40 ingredients -- you're introducing 20 to 40 potential allergens to your face every time you try something new.

 

Persistent headache? Check your blood pressure [Health alert]

Sanjeev Solanki, an accounts executive with an advertising agency, woke up one morning with a throbbing headache. Late night partying and alcohol often left him with a nagging headache the morning after. So, as usual, he popped in a painkiller and thought no more of it.

 

But this time the headache persisted. He couldn't concentrate on his work and felt irritable. At his friends' insistence he decided to consult a doctor. To his shock he was told that he had high blood pressure. How could this happen? After all, he was only 28 years old!

 

Apart from the medication that he needed to take everyday, Sanjeev was also advised to take control of his lifestyle. This meant fewer late night parties, no smoking, giving up junk food, adequate rest, regular exercise and going easy on his work schedules -- easier said than done, considering he works in the fast-paced world of advertising.

 

However, faced with the possibility of suffering a stroke or a heart attack, Sanjeev's only option was to take the warning seriously.

 

Sanjeev's is no longer a stray case of a young person suffering from blood pressure. Hypertension is no longer limited to the old and the middle-aged. There is a growing number of people in their twenties and early thirties who are either already undergoing treatment or are living with hypertension without being aware of it.

 

Over 980 million people worldwide are estimated to suffer from hypertension or high blood pressure. The number is predicted to increase by about 60 per cent by the year 2025. But most of us are either too busy or unconcerned about watching out for early warning signs. Here's what you need to know about this silent disease.

 

What is high blood pressure or hypertension?

 

High blood pressure or hypertension is a constant increase in the force that the blood exerts upon the walls of the arteries. This force increases with stress or physical exertion and comes back to normal when the body is at rest. However, in the case of hypertension, the patient's blood pressure remains high even at rest.

 

Hypertension can be either primary (essential) or secondary. When there is no specific cause for a person's high blood pressure it is called primary or essential hypertension. Secondary hypertension is the result of another ailment such as a kidney disease or tumors. Approximately, only 5-10 per cent of all cases are secondary.

 

Uncontrolled hypertension can make you vulnerable to life-threatening strokes, heart attacks and arterial aneurysms (localised, blood-filled dilation or bulging of a blood vessel caused by disease or weakening of the vessel wall).

 

Speaking about the dangers of hypertension, Dr Pradnya Nagle, a general physician, says, "A sudden blood pressure fluctuation can put pressure on the heart and cause a heart failure. It can even cause a brain haemorrage. Our kidneys cannot sustain high blood pressure for long and can result in a renal failure. Retinal changes or haemorrage in the eye could occur resulting in sudden blindness. High blood pressure could also cause paralytic attacks due to a clot or haemorrage in the blood vessels of the brain."

 

According to Dr Nagle, blood pressure can fluctuate according to the age, sex and race of a person and also with pregnancy. For an adult below the age of 40, a systolic reading of 120 and diastolic reading of 80 is considered normal. A reading of 140/90 and above is considered high.  

 

What are the symptoms and causes?

 

Most people who have hypertension don't realise it because the disorder doesn't have any fixed, obvious symptoms, which could prove quite dangerous. So the best thing to do is get your blood pressure checked at regular intervals.

 

"Regular blood pressure check-ups are a must for those who have a family history of hypertension, " advises Dr Nagle. "One should also screen for lipid levels, blood sugar and opt for a renal profile at least once a year."

 

There are, however, some signs that indicate that you might be suffering from acute hypertension. If you exhibit one or more of the following symptoms, you should get your blood pressure checked immediately.

• Persistent headaches
• Fatigue, drowsiness or confusion
• Palpitations or chest pain
• Bleeding of the nose or blood in the urine
• Numbness in the hands or feet
• Vision problems
• Ringing in the ears
• Difficulty in breathing
• Dizziness

Hypertension and urban youth

 

There is an alarming increase in the occurrence of hypertension among the urban youth. Apart from heredity, the other culprit is the unruly and sedentary lifestyle of the youth.   

 

Unlike in the past, most young people today climb the social ladder quite fast. They hold positions of responsibility, which puts great pressure on them to perform at their best at all times.

 

There is no time to maintain a healthy diet, take up constructive physical activity or relax. The fast food or the preserved food culture, irregular meals, late night partying, binge drinking, heavy smoking, lack of sleep and almost no proper physical exercise are instrumental in causing high blood pressure.

 

How do you treat hypertension?

 

Acute hypertension needs immediate and expert medical attention; there are no over-the-counter drugs to treat it. But for those who are facing the threat of developing hypertension, here are a few lifestyle changes you could make:

 

• Invest in a home blood pressure kit. This will help you monitor your blood pressure at regular intervals.
• For those who are obese, it's time to get your weight under control. A few extra kilos are enough to send your blood pressure shooting up.
• If you live a sedentary lifestyle and have no time for the gym, take to walking. Thirty minutes of brisk walking or an extra 4,000 to 5,000 steps everyday can go a long way in keeping your weight, blood pressure and blood sugar under control.
• Aerobics or yoga is another way to get some exercise.
• Limit your salt intake. Develop a low-fat, low-salt food schedule and stick to it. If you are a non-vegetarian, limit your meat intake. And if your blood pressure is soaring, cut out seafood too.
• Discard the junk and preserved food habits; eat healthy. Include a lot of veggies and flaxseed (known as alsi in Hindi, the Omega 3 acid contained in flaxseed is good for the heart) in your diet.
• Get a good night's sleep. Uninterrupted sleep helps your body recover from the day's activity.
• Learn to relax. Take up a hobby or a sport, read a book, listen to soothing music or watch a movie; in short, do something that helps you unwind.  
• Meditate. It is a great stress relieving technique and the easiest way to calm down.
• If you are a die-hard smoker, try to cut down and gradually give it up.
• Control your alcohol intake.
• If you have been prescribed a diuretic or an anti-hypertensive drug, take it consistently.

 

Did You Know?Blood type and Rh ...........

Did You Know?

Blood type and Rh How many people have it?   O + 40 %   O   - 7 %   A + 34 %   A  - 6 %   B + 8 %   B  - 1 %   AB + 3 %   AB  - 1 %

 

 

Does Your Blood Type Reveal Your Personality?

 

 

 

According to a Japanese institute that does research on blood types, there are certain personality traits that seem to match up with certain blood types. How do you rate?

 

TYPE O	You want to be a leader, and when you see something you want, you keep striving until you achieve your goal. You are a trend-setter, loyal, passionate, and self-confident. Your weaknesses include vanity and jealously and a tendency to be too competitive.
TYPE A	You like harmony, peace and organization. You work well with others, and are sensitive, patient and affectionate. Among your weaknesses are stubbornness and an inability to relax.
TYPE B	You're a rugged individualist, who's straightforward and likes to do things your own way. Creative and flexible, you adapt easily to any situation. But your insistence on being independent can sometimes go too far and become a weakness.
TYPE AB	Cool and controlled, you're generally well liked and always put people at ease. You're a natural entertainer who's tactful and fair. But you're standoffish, blunt, and have difficulty making decisions.

 

 

MOST IMPORTANT INFO NOW:

 

 

You Can Receive
If Your Type Is	O-	O+	B-	B+	A-	A+	AB-	AB+
AB+	YES	YES	YES	YES	YES	YES	YES	YES
AB-	YES		YES		YES	YES
A+	YES	YES			YES	YES
A-	YES				YES
B+	YES	YES	YES	YES
B-	YES		YES
O+	YES	YES
O-	YES

 

Meditation Posture

When we practise meditation we need to have a comfortable seat and a good posture.

When we practise meditation we need to have a comfortable seat and a good posture. The most important feature of the posture is to keep our back straight. To help us do this, if we are sitting on a cushion we make sure that the back of the cushion is slightly higher than the front, inclining our pelvis slightly forward. It is not necessary at first to sit cross-legged, but it is a good idea to become accustomed to sitting in the posture of Buddha Vairochana. If we cannot hold this posture we should sit in one which is as close to this as possible while remaining comfortable.

The seven features of Vairochana's posture are:

(1) The legs are crossed in the vajra posture. This helps to reduce thoughts and feelings of desirous attachment.
(2) The right hand is placed in the left hand, palms upwards, with the tips of the thumbs slightly raised and gently touching. The hands are held about four fingers' width below the navel. This helps us to develop good concentration. The right hand symbolizes method and the left hand symbolizes wisdom – the two together symbolize the union of method and wisdom. The two thumbs at the level of the navel symbolize the blazing of inner fire.
(3) The back is straight but not tense. This helps us to develop and maintain a clear mind, and it allows the subtle energy winds to flow freely.
(4) The lips and teeth are held as usual, but the tongue touches against the back of the upper teeth. This prevents excessive salivation while also preventing our mouth from becoming too dry.
(5) The head is tipped a little forward with the chin slightly tucked in so that the eyes are cast down. This helps prevent mental excitement.
(6) The eyes are neither wide open nor completely closed, but remain half open and gaze down along the line of the nose. If the eyes are wide open we are likely to develop mental excitement and if they are closed we are likely to develop mental sinking.
(7) The shoulders are level and the elbows are held slightly away from the sides to let air circulate.

If we want to colour our mind with a virtuous motivation we need to clear away all our negative thoughts and distractions.

A further feature of Vairochana's posture is the preliminary breathing meditation, which prepares our mind for developing a good motivation. When we sit down to meditate our mind is usually full of disturbing thoughts, and we cannot immediately convert such a state of mind into the virtuous one we need as our motivation. A negative, disturbed state of mind is like pitch-black cloth. We cannot dye pitch-black cloth any other colour unless we first remove all the black dye and make the cloth white again. In the same way, if we want to colour our mind with a virtuous motivation we need to clear away all our negative thoughts and distractions. We can accomplish this temporarily by practising breathing meditation.

Breathing Meditation

When we have settled down comfortably on our meditation seat we begin by becoming aware of the thoughts and distractions that are arising in our mind. Then we gently turn our attention to our breath, letting its rhythm remain normal. As we breathe out we imagine that we are breathing away all disturbing thoughts and distractions in the form of black smoke that vanishes in space. As we breathe in we imagine that we are breathing in all the blessings and inspiration of the holy beings in the form of white light that enters our body and absorbs into our heart. We maintain this visualization single-pointedly with each inhalation and exhalation for twenty-one rounds, or until our mind has become peaceful and alert. If we concentrate on our breathing in this way, negative thoughts and distractions will temporarily disappear because we cannot concentrate on more than one object at a time. At the conclusion of our breathing meditation we should think `Now I have received the blessings and inspiration of all the holy beings.' At this stage our mind is like a clean white cloth which we can now colour with a virtuous motivation such as compassion or bodhichitta.

 

cuts in the corner of the mouth called Angular Cheilitis

Those of us who experience awful cuts in the corner of the mouth called Angular Cheilitis know that it is painful and embarrassing and often extremely hard to get rid of.

 

Cuts and lesions that appear at any part of the body that constantly moves around such as the inside of the elbow, finger joints and the back of the knees are very hard to heal because the skin expands and retracts as we move about. The mouth is probably the worst of these cases however as it is in constant use talking and eating and is often wet and many substances pass by it such as food and our hands that may contain problematic bacteria that can infect it. Angular Cheilitis in fact usually becomes much worse because the cuts become infected often with Candida albicans also known as thrush which causes the corner of the mouth to become inflamed, itchy and often covered in sores and crust.

 

 

To understand how to heal your cuts and stop them coming back you must understand the cause of this condition. Angular Cheilitis is typically caused by a lack of vitamins within a person's diet focusing mainly on vitamin B and iron deficiencies that have a marked effect on your skin and especially the corners of your mouth. This is sometimes initiative of a poor diet and malnutrition but can also because by a number of other reasons why your body may be deficient in these things.

 

 

Making up these deficiencies in your body is of prime importance to keeping the cuts from reappearing but will not solve your immediate skin problem. Most doctors recommend certain types of lip balm and anti-fungal creams but many patients report little success with many of these and using them becomes very difficult as you often end up licking the substance which tastes terrible and makes it useless as the bacteria thrives on moisture which is readily available at the corners of your mouth.

 

 

So what is the best way to heal cuts in the corner of your mouth if it is such a good place for infections to grow? The need is for a treatment that deprives the affected area of moisture and will not be washed away during the natural course of the day.

 

Men's skincare is just as important as a woman's.

Men's skincare is just as important as a woman's. Many people are of the opinion that men do not need proper skin care . However, the truth is for the prevention of premature aging signs and many other problems related to skin, men do need to properly care for their skin.

 

 

Despite the fact that men should follow a complete beauty routine, men's skincare routine is slightly different from that of women's. Although they can use the same cleansers, moisturizers and toners, there are some products especially made for men. They include after-shave lotions and natural gels and creams for shaving.

 

 

Natural skin care products are very important for men's skincare. These products have no side effects and they are pure and free from all harmful substances. Some ingredients used in the making of such products include organic compounds such as CoQ10, antioxidants such as retinol and beta carotene, and other naturally obtained substances like phytessence wakame and cynergy TK.

 

 

All these ingredients are excellent for our skin. They are helpful in the stimulation of our natural collagen and elastin and therefore have the ability to bring back our youthful glow and radiance. Other than these, vitamin A and C are also added to products meant for men's skincare. These are antioxidants and useful for minimizing the effects of oxidation.

 

 

There are some skin care systems available out there which are particularly meant for men's skincare. These systems include different products in one package like moisturizers, toners, cleansers and body lotions. They can be used by men who are worried about skin related problems such as dryness, pimples, spots, redness, cystic acne, fine lines and premature wrinkles.

 

 

Some men even use blemish concealers and other similar products in their skin care. These products are listed under cosmetics and may not be used if you are uncomfortable using them.

 

 

Other products that come under men's skincare include masks and scrubs. These can be used daily before going to bed or in the morning right before shaving. A good quality face wash can also be used in place of a beauty soap to prevent dryness.

 

 

Your nail have something to tell u regarding ur health

I used to pride myself on having long, beautiful nails. Over the years, I'd painted, decorated and shaped them according to the latest fad. It was wonderful until the day I jammed my right thumb into a car door.

Of course, my thumb hurt like the dickens. Afterwards, I noticed something funny. It was a little discolored and lifted up from the nail bed. It was weird, but I didn't think much about it and kept on with my beauty regimen. I figured that my nail would be back to normal in a couple of weeks. However, I was wrong.

After another two weeks, my right thumb nail lifted more and began to change colors. It was a yellowy-milky color. I realized then that I needed medical help. My nail wasn't going to change back to itself without first a proper diagnosis. I found out I had a condition called onycholysis. Onycholysis is a condition in which the fingernail or toenail separates itself from the nail bed. It can occur due to trauma (my case) or other conditions like eczema, psoriasis and lichen planus.

Thankfully, after I found out that I had onycholysis, I was able to heal my thumb nail. It is now back to normal. However, the experience taught me a lesson. It let me see that any lifting, extreme pain or discoloration on a nail bed is a sign of a larger problem.

Although the reason I got onycholysis was not due to a disease, many times a change in one's nail bed color is. As a result, it's important to understand what the colors mean, so you know what is really plaguing you. It'll get you closer to the solution that will heal your body.

Below are a few clues found

White nail beds are a sign of liver disease.

Pink and white nail beds are a sign of kidney disease.

Red nail beds are a sign of heart conditions.

Yellow, thickened nail beds that are slow to grow are a sign of lung disease.

Pale nail beds are a sign of anemia.

Yellow nail beds with a slight blush are a sign of Diabetes.

If your nail beds fit any of the prior descriptions, you need to see your doctor right away.

Be ready to explain the whens and whys of the change in your nail bed color. It will help your doctor find the most specific diagnosis along with a remedy.

In conclusion, if you hurt your nails, don't be like me. See a doctor right away. Any discoloration or lifting is a sign that you need medical assistance. The problem is bigger than you and you need help. Plus, if you enjoy flaunting pretty nails, the sooner you get a cure, the sooner you can return to your normal lifestyle.

Multiple Sclerosis - Nutritional Supplements - Herbs

Multiple Sclerosis

 

Multiple sclerosis (MS) is a slowly progressive, degenerative condition in which the myelin sheaths surrounding nerves in the brain and spinal cord are lost. Myelin sheaths are a type of connective tissue, composed of fats and proteins, that insulate nerve fibers. They protect nerves and are required for effective transmission of nerve impulses.

Indirect evidence suggests that MS may be an autoimmune disease, wherein the immune system attacks myelin in the central nervous system. MS is more common among people who live in temperate climates compared with those who live in tropical climates and receive greater exposure to the sun. Possible causes for MS may include genetic susceptibility, diet, environmental toxins, viral infections, and exposure to dogs, cats, or caged birds.¹ Epstein-Barr virus has also been named as a risk factor,² though the real cause or causes of MS are unknown.

Checklist for Multiple Sclerosis

Rating	Nutritional Supplements	Herbs
		Padma 28
	Calcium Evening primrose oil Fish oil Inosine Linoleic acid Magnesium Niacin Thiamine Vitamin D	Ginkgo biloba (injections)
Reliable and relatively consistent scientific data showing a substantial health benefit. Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit. For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support and/or minimal health benefit.

What are the symptoms of multiple sclerosis?

MS is characterized by various neurological symptoms, with remissions and recurrent exacerbations. The most common symptoms are paresthesia (numbness and tingling) in the extremities, trunk, or on one side of the face. Muscle weakness, loss of coordination of a leg or hand, and visual disturbances (such as partial blindness in one eye, dim vision, or double vision) are common in MS. Limbs that fatigue easily, difficulty in walking, difficulty with bladder control, vertigo, and mood disturbances may appear years before MS is diagnosed. The course of the disease is highly varied and unpredictable. In most people, the disease remits for varying periods of time. However, symptoms usually recur, and the progression is often relentless.

Medical treatments for multiple sclerosis

Corticosteroids, such as prednisone (Deltasone®, Orasone®), are the most common prescription drugs used. Though they may shorten the duration of flare-ups, they have little or no effect on long-term disability. Interferon-beta (Avonex®, Betaseron®) may reduce the frequency of relapses and delay long-term disability. Intravenous gamma globulins (Gamimune N®, Sandoglobulin®) given monthly may also control relapses. A variety of immunosuppressive drugs are also used, such as methotrexate (Rheumatrex®), azathioprine (Imuran®), cyclophosphamide (Cytoxan®), and cladribine (Leustatin®). However, these drugs are reserved for more severe forms of MS, have limited potential benefits, and are highly toxic. A large variety of drugs, including antispasmodics, antidepressants, and pain relievers, are also used to manage the various symptoms of MS.

Dietary changes that may be helpful for multiple sclerosis

The amount and type of fat eaten may affect both the likelihood of healthy people getting the disease and the outcome of the disease for those already diagnosed with MS. For many years, the leading researcher linking dietary fat to MS risk and progression has been Dr. Roy Swank.

In one of Dr. Swank’s reports, a low-fat diet was recommended to 150 people with MS.³ Although hydrogenated oils, peanut butter, and animal fat (including fat from dairy) were dramatically reduced or eliminated, 5 grams per day of cod liver oil were added, and linoleic acid from vegetable oil was used. After 34 years, the mortality rate among people consuming an average of 17 grams of saturated fat per day was only 31%, compared with 79% among those who consumed a higher average of 25 grams of saturated fat per day. People who began to follow the low-fat diet early in the disease did better than those who changed their eating habits after the disease had progressed.

A survey of people in 36 different countries also suggests that the types of fat people eat may impact MS.⁴ In that report, people with MS who ate foods high in polyunsaturated and monounsaturated fatty acids were likely to live longer than those who ate more saturated fats. In another survey, researchers gathered information from nearly 400 people (half with MS) over three years.⁵ They found that people who ate more fish were less likely to develop MS, while those who ate pork, hot dogs, and other foods high in animal (saturated) fats were at greater risk. This same report found consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk. Eating sweets was linked to an increased risk.

Despite research showing improvement with a low-fat diet in some people with MS, the link between foods containing animal fat and MS risk may not necessarily be due to the fat itself. Preliminary evidence from one report revealed an association between eating dairy foods (cows’milk, butter, and cream) and an increased prevalence of MS, yet no link was found between (high fat) cheese and MS in that same report.⁶

MS has been associated with a variety of dietary components apparently unrelated to fat intake,⁷ and the link between MS and diet remains poorly understood. Nonetheless, the most consistent links to date appear to involve certain foods containing animal fat. People with MS wishing to pursue a nutritional approach that incorporates an understanding of this research should consult with a doctor familiar with the “Swank diet.”

Some people with MS avoid gluten (a protein found in wheat, rye, and barley) in hopes of diminishing symptoms, because a preliminary study reported that consumption of grain (bread and pasta) was linked to development of MS.⁸ However, another trial found an association between eating cereals and breads and reduced MS risk.⁹ Other researchers have found gluten sensitivity to be no more common among people with MS than among healthy people.¹⁰ Thus, the idea that avoiding gluten will help MS remains speculative.

Lifestyle changes that may be helpful for multiple sclerosis

While some studies dispute it,^{11 12} there is preliminary evidence that exposure to organic solvents,¹³ insecticides,¹⁴ and X-rays¹⁵ may cause or aggravate MS. This may explain why clusters of multiple sclerosis cases occasionally occur in certain geographical areas or even in work sites.¹⁶

Swiss researchers found that nicotine temporarily impairs arm movement in people with MS.¹⁷ In one study, when people with MS smoked cigarettes, movement capacity was diminished for 10 minutes in 76% of them. Although this evidence is preliminary, there are many other adverse health effects of smoking. Smokers with MS should quit smoking.

While the outcome of some research disputes the connection between MS and mercury exposure,¹⁸ other investigations have reported an association between dental amalgams and this disease. One study found that mercury levels in the hair of people with MS are higher than in the hair of healthy people.¹⁹ This same report found that people with MS who had their amalgam fillings removed experienced one-third fewer relapses than people who kept their fillings. Another preliminary study found that people having a large number of fillings that had been in place for a long time appeared to be at increased risk for MS compared with those having fewer fillings.²⁰ Preliminary evidence has also identified an association between tooth decay—as opposed to fillings—and MS.²¹ The importance of the reported links between mercury, tooth decay, and risk of MS has not been clearly established.

Nutritional supplements that may be helpful for multiple sclerosis

Although some doctors recommend fish oil capsules for people with MS, few investigations have explored the effects of this supplement. In one small trial, people with MS were given approximately 20 grams of fish oil in capsules per day.²² After one to four months, 42% of these people received slight but significant benefits, including reduced urinary incontinence and improved eyesight. However, a longer double-blind trial involving over 300 people with MS found that half this amount of fish oil given per day did not help.²³ A preliminary, two-year intervention trial tested the effects of fish oil supplements (5 ml of fish oil per day, providing 400 mg of EPA and 500 mg of DHA) combined with other dietary supplements and dietary changes in people with newly diagnosed, relapsing-remitting MS.²⁴ The other supplements included 3,333 IU of vitamin A per day, 400 IU of vitamin D per day, and approximately 5.5 IU of vitamin E per day. The dietary recommendations included reducing intake of sugar, coffee, tea, saturated fat from meat and dairy products, and alcohol, while increasing intake of fish, fruit, vegetables, and whole-grain bread. Sixty-nine percent of those following the regimen improved, 25% remained the same, and 6 % (one person) deteriorated. The many interventions used in this trial make it impossible to determine what was responsible for the positive outcomes. Given the lack of other effective treatments for MS, though, this approach is worth trying while awaiting further evidence.

In a small preliminary trial, people with MS were given 20 grams of cod liver oil, as well as approximately 680 mg of magnesium and 1,100 mg of calcium per day in the form of dolomite tablets.²⁵ After one year, the average number of MS attacks decreased significantly for each person. Unlike fish oil capsules, the cod liver oil in this trial contained not only eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but 5,000 IU of vitamin D. Therefore, it is not known whether the vitamin D or fatty acids were responsible for the cod liver oil’s effects. (One preliminary study found that giving vitamin D-like drugs to animals with MS was helpful.)²⁶ It is also possible that the magnesium and/or calcium given to these people reduced MS attacks. Magnesium²⁷ and calcium²⁸ levels have been reported to be lower in the nerve tissue of people with MS compared with healthy people.

Animal studies have demonstrated that vitamin D can prevent an experimental form of multiple sclerosis. In humans, striking geographical differences in the prevalence of multiple sclerosis suggest that sun exposure (which promotes the synthesis of vitamin D) may protect against the development of the disease. While some scientists have theorized that vitamin D may help prevent MS, clinical trials are needed to validate that hypothesis.²⁹

The omega-6 fatty acids, found in such oils as evening primrose oil (EPO) and sunflower seed oil, also may be beneficial. When people with MS were given 4 grams of EPO for three weeks, their hand grip improved.³⁰ In a review of three double-blind trials, two of the trials reported that linoleic acid reduced the severity and length of relapses.³¹ When the data were re-examined, it was found that taking linoleic acid decreased disability due to MS in all three trials. According to these researchers, taking linoleic acid while following a diet low in animal fat and high in polyunsaturated fat may be even more beneficial. Amounts used in these trials were approximately 17 to 23 grams of linoleic acid per day, provided by 26 to 35 grams of sunflower seed oil.

Deficiency of thiamine (vitamin B1) may contribute to nerve damage.³² Many years ago, researchers found that injecting thiamine³³ into the spinal cord or using intravenous thiamine combined with niacin³⁴ in people with MS led to a reduction in symptoms. Using injectable vitamins requires medical supervision. No research has yet studied the effects of oral supplementation with B vitamins in people with MS.

Inosine is a precursor to uric acid, a compound that occurs naturally in the body. Uric acid is believed to block the effect of a toxic free-radical compound (peroxynitrite) that may play a role in the development of multiple sclerosis.³⁵ In an attempt to raise uric acid levels, ten patients with MS were treated with inosine in amounts up to 3 grams per day for 46 weeks. Three of the ten treated patients showed some evidence of improved function and the others remained stable.³⁶ Controlled studies are needed to confirm these preliminary results.

Are there any side effects or interactions with multiple sclerosis?

Refer to the individual supplement for information about any side effects or interactions.

Herbs that may be helpful for multiple sclerosis

A commercial herbal product called Padma 28® was given to 100 people with MS.³⁷ After taking two pills three times per day, 44% of these people experienced increased muscle strength and general overall improvement. The composition of Padma 28® is based on a traditional Tibetan herbal formula.

Inflammation of nerve tissue is partly responsible for the breakdown of myelin in people with MS. When intravenous injections of a constituent of Ginkgo biloba, known as ginkgolide B, were given to people with MS for five days, 80% of them reportedly improved.³⁸ This specialized treatment is experimental, and it is not known whether oral use of ginkgo extracts would have a similar effect.

Are there any side effects or interactions with multiple sclerosis?

Refer to the individual herb for information about any side effects or interactions.

 

 

Interesting Human Body Facts

A full bladder is roughly the size of a soft ball.

- Approximately 75% of human feces is made of water.

- It takes the food seven seconds to get from your mouth to your stomach.

- One human hair can support 3kg.

- Human thighbones are stronger than concrete.

- The attachment of human muscles to skin is what causes dimples.

-Your thumb is the same length of your nose.

- A woman's heart beats faster than a man's.

- If the average male never shaved, his beard would be 13 feet long when he died.

- Men without hair on their chests are more likely to get cirrhosis of the liver than men with hair.

- There are about one trillion bacteria on each of your feet.

- Side by side, 2000 cells from the human body could cover about one square inch.

- Women blink twice as much as men.

- The average person's skin weighs twice as much as their brain.

- When you are looking at someone you love, your pupils dilate, they do the same when you are looking at someone you hate.

- It takes twice as long to lose new muscle if you stop working out than it did to gain it.

- You're ears secrete more earwax when you are afraid than when you aren't.

- Your body uses 300 muscles to balance itself when you are standing still.

- If saliva cannot dissolve something, you cannot taste it.

- The average woman is 5 inches shorter than the average man.


Side Note: You checked out the length of your thumb ... Didn't you ???

19 Questions About Vegetarianism

1. What are the different types of vegetarians?

There are several different variations of the vegetarian diet. Strict vegetarians, called vegans, eat no animal products at all. The staples of their diets are fruits, vegetables, legumes (beans and peas), grains, seeds, and nuts. Lacto-vegetarians eat dairy products in addition to plant foods. Lacto-ovo vegetarians include dairy products and eggs as well as plant foods in their diets.

People who eat animal flesh (meat, fish, chicken) are not considered to be vegetarians. However, as the health benefits of a vegetarian diet become more widely known, many people reduce or eliminate animal products. For example, they may eat fish and chicken but no red meat, or they may eat meat in small portions only a few times a week. These people can most accurately be described as following a semi-vegetarian diet.

2. What are the health benefits of a vegetarian diet?

Vegetarian diets are lower in saturated fats, cholesterol, and animal protein. They're also high in folate, anti-oxidant vitamins like C and E, carotenoids, and phytochemicals. Overall, vegetarians have substantially reduced risks for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis, and some forms of cancer - particularly lung cancer and colon cancer. Vegetarian diets that are low in saturated fats have been successfully used to reverse severe coronary artery disease. (1)

3. Is it possible to get enough protein on a vegetarian diet?

Absolutely, it's actually difficult to become protein deficient unless you quit eating all together. Just about all unrefined foods contain significant amounts of protein. Potatoes are 11% protein, oranges 8%, beans 26%, and tofu 34%. In fact, people have been known to grow at astounding rates (doubling their body size in only six months) on a diet of only 5% protein. These people are infants and they do it during the first 6 months of life, fueled by breast milk, which contains just 5% protein. (2)

4. How much protein do I need, anyway?

The Recommended Dietary Allowance (R.D.A.) for protein is 0.8 grams a day per kilogram of bodyweight. (Divide your weight in pounds by 2.2 to get kilograms.) Athletes may require more protein, but the amount is small (1.0 to 1.5 grams per kilogram of bodyweight), an amount easily obtainable from a vegetarian diet.

Excess protein consumption can cause a variety of problems including bone mineral loss, kidney damage, and dehydration. Your body can only use so much protein, the excess is either broken down through oxidization, placing an enormous strain on the kidneys, or it is stored as body fat. Neither option is particularly desirable. (3)

5. What's the difference between complete and incomplete proteins?

Animal protein contains all nine of the essential amino acids, so it has been referred to as a "complete" protein. The nine essential amino acids can also be found in plant proteins, however no single plant source contains all nine of them. Therefore, plant protein has been referred to as "incomplete."

It was once widely believed that vegetarians had to carefully combine plant protein sources in each meal in order to obtain all nine essential amino acids. However, scientific studies have shown that the human body can store essential amino acids and combine them as necessary. So, while combining beans and rice, or peanut butter and bread produces a complete protein, it's not necessary to consciously do this at every meal. If you eat a varied diet and adequate calories, combining proteins is not an issue. (2)

6. Why do people become vegetarians?

There are a variety of reasons. Many people switch to a vegetarian diet for weight loss and improved health. Some are concerned about the safety of meat following recent outbreaks of salmonella and e. coli bacteria. Others feel that it is moral or spiritual issue. Some individuals deplore the suffering of animals in modern factory farms. Still others are concerned about the environment and world hunger. A few just don't like meat. For many vegetarians it is a combination of issues.

7. How does vegetarianism impact the environment?

Throughout the world, forests are being destroyed to support the meat-eating habits of the "developed" nations. Between 1960 and 1985, nearly 40 percent of all Central American rain forests were destroyed to create pasture for beef cattle. More than four million acres of cropland are lost to erosion in the United States every year. Of this staggering topsoil loss, 85 percent is directly associated with livestock raising, i.e., over-grazing. Much of the excrement from "food" animals (which amounts to 20 times as much fecal matter as human waste) flows unfiltered into our lakes and streams. (4)

8. What does vegetarianism have to do with world hunger?

Raising animals for food is an extremely inefficient way to feed a growing human population. The U.S. livestock population consumes enough grain and soybeans to feed more than five times the entire U.S. population. One acre of pasture produces an average of 165 pounds of beef; the same acre can produce 20,000 pounds of potatoes. If Americans reduced their meat consumption by only 10 percent, it would free 12 million tons of grain annually for human consumption. That alone would be enough to adequately feed each of the 60 million people who starve to death each year. (4)

9. What do vegetarians eat? Don't they miss their favorite foods?

Vegetarians have a variety of great food choices. Many of them are just slight variations on old favorites. Some popular dishes include: pasta with tomato sauce, bean burritos, tacos, tostadas, pizza, baked potatoes, vegetable soups, whole grain bread and muffins, sandwiches, macaroni, stir-fry, all types of salad, veggie burgers with french fries, beans and rice, bagels, breakfast cereals, pancakes, and waffles just to name a few. The freezer sections of most big grocery stores carry an assortment of vegetarian convenience foods such as veggie bacon, burgers, and breakfast sausages.

10. Are vegetarian diets always healthy?

Not always, if a vegetarian replaces the meat with high fat cheeses and oil, they're not helping matters much. It's also important to remember that there's no meat in ice cream, potato chips, and fudge brownies. It's certainly possible to be a vegetarian and still consume large quantities of high-fat empty calories. Vegetarian or not, a healthy diet is low in cholesterol and saturated fat and is based around fruits, vegetables, whole grains, and lean protein. Eliminating the meat doesn't automatically make for a healthy diet.

11. Is it hard to eat in a restaurant when you're a vegetarian?

It's actually surprisingly easy. You can always get beans, rice, and tortillas at a Mexican restaurant. Chinese restaurants offer all kinds of vegetable, rice, and tofu dishes. Italian restaurants are known for spaghetti, ravioli, vegetable lasagna, and minestrone soup. Even a steak restaurant is guaranteed to have big salads, baked potatoes and bread.

Fast food chains are surprisingly accommodating as well. Sandwich shops offer an assortment of vegetables and cheeses on a bun with mustard, mayo or whatever you prefer. Burger places are willing to leave the meat off of your sandwich. Many fast food places now offer salads, baked potatoes, or meatless pita sandwiches. The big pizza delivery companies have all kinds of delicious vegetable toppings. They'll even leave the cheese off if you ask.

12. Is a vegetarian diet safe for children and teenagers?

According to the American Dietetic Association, vegetarian diets satisfy the needs of infants, children, and adolescents and promote normal growth. Emphasis should be placed on foods rich in calcium, iron, and zinc. They also stress that growing children need frequent meals and snacks, and that it's okay for children to have some refined foods and foods that are higher in fat in order to meet their energy demands.

13. Aren't vegetarians frail and weak?

No, that one is a myth. Former champion bodybuilder, Bill Pearl is a vegetarian. So is the legendary 6'8, 320 pound wrestler, Killer Kowalski; fitness guru, Jack LaLanne; Olympic gold medalist, Edwin Moses; and 6-time Ironman Triathlon winner, Dave Scott, just to name a few. Burly vegetarians from the animal kingdom include bulls, elephants, rhinos, and gorillas. Try telling one of those guys that you can't get big and strong eating your leaves and twigs!

14. How do you make the transition to a vegetarian diet?

That depends on the individual. Some people just decide to do it and never look back. Others make gradual changes to their diets. They may start by having one or two meatless meals a day just to try it out. Some people set aside one or two days a week to go veggie, or even one day a week to eat meat. Some people start by eliminating red meat and work from there. Others just cut back on the amount of meat in their diet, using it as a condiment instead of the main course.

15. What if you live with a family of meat-eaters?

This isn't as tricky as it sounds. It's possible for vegetarians and meat-eaters to coexist peacefully at the same dinner table. Many dishes are a combination of vegetables, grains, and meat. The idea is to serve the various elements separately or to add the meat last.

Some suggestions include: a pizza that's half meat / half veggie, Mexican food like tacos or fajitas that everyone assembles themselves, pasta dishes like spaghetti and meatballs with the meat added after the vegetarian has been served, or cookouts where the meat-eaters grill hot dogs and hamburgers and the vegetarian grills veggie dogs and veggie burgers. Don't forget about meatless favorites like bread, beans, potatoes, pasta, rice, casseroles, and desserts that everyone can enjoy.

16. What do vegetarians do about travel, and social functions?

Major airlines have vegetarian meals available but you need to request it when you make your reservation. At catered events like weddings and parties, you may want to mention your dietary preferences to the host. Caterers can provide a vegetarian meal for you if they know about it ahead of time. For an important business lunch in an unfamiliar restaurant, a quick phone call to inquire about the menu options can help to put you at ease. If you're invited to dinner in someone's home, let the host know that you're a vegetarian. You can also offer to contribute a dish to a dinner party or family gathering. That way you're assured of having something good to eat.

In all of these cases, you can choose as much or as little advance preparation as you want. If you'd just as soon hang yourself with a dinner napkin than try to make special arrangements, it's perfectly acceptable to go with the flow and make the best of what's offered. I haven't encountered a dining situation yet that didn't include some variation of vegetables and bread.

17. Do vegetarians need special vitamins and supplements?

In most cases they don't. A well-rounded vegetarian diet that includes a variety of foods usually meets all nutritional requirements. One possible exception would be vitamin B-12 which is found only in animal products. Vegetarians who limit dairy products may also want to pay special attention to getting enough calcium. Good calcium sources for vegetarians include: tofu, beans, dried figs, collard greens, blackstrap molasses, and calcium fortified orange juice or soy milk.

18. Who are some famous vegetarians?

Leonardo Da Vinci, Charles Darwin, Socrates, Plato, Sir Isaac Newton, Thomas Edison, Clive Barker, David Duchovny, Drew Barrymore, Candice Bergen, Kim Basinger, Paul McCartney, Chelsea Clinton, Woody Harrelson, Steve Vai, Eddie Vedder, Lisa Simpson, Hank Aaron, Alec Baldwin, Bryan Adams, Peter Gabriel, Mary Tyler Moore, Leonard Nimoy, Alicia Silverstone, Liv Tyler, Jerry Seinfeld, Ralph Waldo Emerson, Mark Twain, Henry David Thoreau. (5)

19. What do the experts say?

The American Dietetic Association says that appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.

 

Home Remedies for CALCIUM DEFICIENCY

All about Calcium Deficiency?

Calcium is required for the growth and strengthening of bones and teeth. Calcium deficiency is one of the most common problems that begins at childhood and resurfaces during pregnancy or old age.

Causes of Calcium Deficiency

1. Inadequate intake of calcium rich foods 2. Defective absorption of nutrients in the stomach and intestine 3. Other conditions like vitamin D deficiency, liver disease etc.

Symptoms of Calcium Deficiency

1. Brittle bones 2. Joint pains 3. Yellowing of teeth 4. In extreme cases, rickets (soft bones) in children and osteoporosis (brittle bones) in adults

Remedies

Make these ingredients a part of your diet daily to chase away calcium deficiency. 1. Dairy products: Dairy products like milk, curds, paneer and buttermilk are the richest source of calcium. 2. Green leafy vegetables: Green leafy vegetables like spinach (palak), lettuce, celery (ajwain ka patta), fenugreek (methi) etc. are also good sources of calcium and hence should be consumed in abundance. Sai Bhaji a mixture of 3 green leafy vegetables is a very simple way to incorporate them in our diet. 3. Soyabeans: Soyabeans and its products like soya flour, soya milk, tofu etc. are valuable sources of calcium and protein. A quarter to half cup of soyabeans in any form is beneficial for those with calcium deficiency. A vegetable made with soyabeans in a gravy or chapatis made with soya flour are the most acceptable dishes both children and adults. Soya Mutter ki Subzi and Soya Upma are perfect examples of including soya in our daily meal. 4. Ragi (nachni): Ragi, a popular Maharashtrian cereal, is another rich source of calcium. A quarter cup of ragi, either whole or in the form of flour consumed daily helps to cure calcium deficiency. Try the calcium rich Nachni Pancakes to boost your calcium intake. 5. Sesame seeds (til): Consumption of 1 to 2 teaspoons of sesame seeds everyday is an effective way to keep calcium deficiency at bay. Try consuming it in salads or in the form of chikki as in the recipe of Almond Til Chikki.

Foods to be Avoided

Deep fried foods Refined foods like refined flour, pasta, sugar and polished rice

Pointers for Increasing Calcium Intake

1. Include at least one source of calcium in every meal. 2. Have at least 100 to 125 grams of one leafy vegetable everyday, either cooked or uncooked. 3. Consume 2 to 3 glasses of milk in any form (like curds, paneer etc.) to supplement calcium in your diet. Overweight people can use low calorie milk products. 4. Restrict your consumption of fat, as excessive fat hinders with the absorption of calcium in our body. 5. Have a sunbath every morning, as early morning sunlight is good for the production of vitamin D which in turn helps in the synthesis of calcium in our body.

http://www.tarladalal.com/HRCalcium.asp

 

Its been some time since the Monsoon made its entry

to the western coast and quite suddenly too ..

 

So, today, even though I had pakoras for dinner ...  

I am still sending this mail about the best diet for monsoons ... healthwise ...

The Ayurvedic Monsoon Menu

According to ayurveda all food is, in a way, medicine.

To stay healthy during the monsoon, watch what you eat.

 

The appetite-robbing days of summer are gone, and the monsoon cool tempts you

to gorge on bhajiyas, sweets, and ever-larger helpings at mealtimes.

 

After all, you have to make up for lost time!

 

But temper that hearty appetite with a dose of caution

– the monsoon is the time when diseases,

particularly of the digestive system, are rampant.

 

 

While you must take regular precautions like boiling water and

scruplously avoiding street food or food prepared in bulk,

ayurveda has some very specific guidelines about eating

and body care during the rains.

 

In the ayurvedic system, all food is, in a way, medicine.

So food prepared according to ayurvedic principles can help prevent disease.

 

 

The cardinal rule about eating during the monsoon,

says ayurveda practitioner Dr Jyoti Shirodkar,

is that you should never eat when you aren't hungry.

 

You can eat something in the winter just because you find it appetising.

Doing this in the monsoon is an invitation to indigestion and accompanying illnesses.

 

So, here's a list of monsoon dos and don'ts, based on ayurveda.

What you should do

• Eat moderate quantities of food
• – while the cool weather may tempt you to eat more,
• the body finds it harder to digest food during the monsoon
• Go in for a very light breakfast
• – you can eat moong-dal laddoo or rava upma with ginger in it or
• lai-pith (popped and powdered jowar, available in traditional stores)
• Chaklis or rajgira chikki make good snacks
• Drink warm beverages;
• add mint or ginger or dry ginger powder to tea
• Include naturally sour food (not fermented) like
• tamarind, tomato, lime, thin buttermilk and kokum in your diet
• -- in soups, saars, dals and vegetables
• Lunch could be jeera rice, jowar bhakris, or wheat phulkas with a dash of ghee
• Vegetables recommended during the rains:
• bhindi, dudhi, parwal, suran, roasted baingan and karela.
• Moong dal is easy to digest, especially watery dal
• Garlic, pepper, ginger, asafoetida, sunth, turmeric, coriander and
• jeera enhance your body's digestive power and improve immunity
• Pomegranates, chikoos, bananas and strawberries are ideal
• for the monsoon.
• Eat a couple of dates every day for your iron and energy requirements
• Non-vegetarians should go in for lighter meat preparations
• like soups and stews rather than heavy curries
• Wash all fruits and vegetables thoroughly, particularly leafy ones and
• cauliflower, which not only contain larvae and worms
• but also collect dirt from the streets
• Overall, astringent, mildly bitter and mildly pungent foods
• work best in the monsoon
• Drink only boiled and filtered water
• A weekly oil massage is highly recommended
• Keep your feet warm if you work in air-conditioned places
• Drink plenty of water, even if you don't feel thirsty.
• Surprisingly, dehydration is a possibility during the monsoon

What you shouldn't do

• Avoid eating food straight out of the fridge. Fresh foods are the best,
• but if you like to store cooked food in the fridge,
• heat it gradually and thoroughly before eating
• Chilled drinks, especially milk shakes, are a no-no
• Avoid fermented foods like idlis, dosas and dhoklas.
• They create flatulence and gastric discomfort
• Go easy on the sweets and starchy food like sabudana, potato and
• sweet potato. Fried foods are tempting,
• but restrict these to a once-a-week indulgence
• Avoid heavy grains like nachni (ragi) and bajra.
• Give spinach the skip
• Cut out the raw veggies altogether.
• The monsoon is not a good time for salads
• Cut down on the heavy pulses like rajma, channa and urad.
• Eat sprouted pulses too only once in a while
• Restrict the intake of food containing besan (channa flour)
• Non-vegetarians should avoid heavy curries and
• meat-heavy dishes like steaks. Avoid dried fish too.
• Avoid melons, cucumber and jackfruit.
• Go easy on the mangoes now that the rains are here
• Sleeping in the day during the monsoon interferes
• with the digestive processes. Avoid if possible
• Heavy exercising is contraindicated.
• Ayurveda believes that the body needs only light walks
• and simple yogasanas during this time
• Very hot baths feel good, but are avoidable.
• Moderately warm water is the best
• Avoid late nights that include alcohol intake, and eating late.
• Dr Jyoti Shirodkar suggests eating and drinking early,
• and then stepping out, if you have social obligations that involve going out at night
• If your weekends involve fairly hectic socialising and erratic eating,
• observe a fast on Mondays, and ensure that your body recovers quickly

and is all set for the rest of the week

Loving Kindness Meditation

All living beings deserve to be cherished because of the tremendous kindness they have shown us.

The five stages of the meditation:

·         1.Preparation

·         2.Contemplation

·         3. Meditation

·         4. Dedication

·         5. Subsequent Practice

1. Preparation

We sit in the meditation posture as explained above and prepare our mind for meditation with breathing meditation. If we like we can also engage in the preparatory prayers.

2. Contemplation

All living beings deserve to be cherished because of the tremendous kindness they have shown us. All our temporary and ultimate happiness arises through their kindness. Even our body is the result of the kindness of others. We did not bring it with us from our previous life – it developed from the union of our father's sperm and mother's ovum. Once we had been conceived our mother kindly allowed us to stay in her womb, nourishing our body with her blood and warmth, putting up with great discomfort, and finally going through the painful ordeal of childbirth for our sake. We came into this world naked and empty-handed and were immediately given a home, food, clothes, and everything else we needed. While we were a helpless baby our mother protected us from danger, fed us, cleaned us, and loved us. Without her kindness we would not be alive today.

The mere fact that we are alive today is a testimony to the great kindness of others.

Through receiving a constant supply of food, drink, and care, our body gradually grew from that of a tiny helpless baby to the body we have now. All this nourishment was directly or indirectly provided by countless living beings. Every cell of our body is therefore the result of others' kindness. Even those who have never known their mother have received nourishment and loving care from other people. The mere fact that we are alive today is a testimony to the great kindness of others.

It is because we have this present body with human faculties that we are able to enjoy all the pleasures and opportunities of human life. Even simple pleasures such as going for a walk or watching a beautiful sunset can be seen to be a result of the kindness of innumerable living beings. Our skills and abilities all come from the kindness of others; we had to be taught how to eat, how to walk, how to talk, and how to read and write. Even the language we speak is not our own invention but the product of many generations. Without it we could not communicate with others nor share their ideas. We could not read this book, learn Dharma, nor even think clearly. All the facilities we take for granted, such as houses, cars, roads, shops, schools, hospitals, and cinemas, are produced solely through others' kindness. When we travel by bus or car we take the roads for granted, but many people worked very hard to build them and make them safe for us to use.

Everyone who contributes in any way towards our happiness and well-being is deserving of our gratitude.

The fact that some of the people who help us may have no intention of doing so is irrelevant. We receive benefit from their actions, so from our point of view this is a kindness. Rather than focusing on their motivation, which in any case we do not know, we should focus on the practical benefit we receive. Everyone who contributes in any way towards our happiness and well-being is deserving of our gratitude and respect. If we had to give back everything that others have given us, we would have nothing left at all.

We might argue that we are not given things freely but have to work for them. When we go shopping we have to pay, and when we eat in a restaurant we have to pay. We may have the use of a car, but we had to buy the car, and now we have to pay for petrol, tax, and insurance. No one gives us anything for free. But from where do we get this money? It is true that generally we have to work for our money, but it is others who employ us or buy our goods, and so indirectly it is they who provide us with money. Moreover, the reason we are able to do a particular job is that we have received the necessary training or education from other people. Wherever we look, we find only the kindness of others. We are all interconnected in a web of kindness from which it is impossible to separate ourself. Everything we have and everything we enjoy, including our very life, is due to the kindness of others. In fact, every happiness there is in the world arises as a result of others' kindness.

Our spiritual development and the pure happiness of full enlightenment also depend upon the kindness of living beings.

Our spiritual development and the pure happiness of full enlightenment also depend upon the kindness of living beings. Buddhist centres, Dharma books, and meditation courses do not arise out of thin air but are the result of the hard work and dedication of many people. Our opportunity to read, contemplate, and meditate on Buddha's teachings depends entirely upon the kindness of others. Moreover, as explained later, without living beings to give to, to test our patience, or to develop compassion for, we could never develop the virtuous qualities needed to attain enlightenment.

In short, we need others for our physical, emotional, and spiritual well-being. Without others we are nothing. Our sense that we are an island, an independent, self-sufficient individual, bears no relation to reality. It is closer to the truth to picture ourself as a cell in the vast body of life, distinct yet intimately bound up with all living beings. We cannot exist without others, and they in turn are affected by everything we do. The idea that it is possible to secure our own welfare whilst neglecting that of others, or even at the expense of others, is completely unrealistic.

3. Meditation

Contemplating the innumerable ways in which others help us, we should make a firm decision: `I must cherish all living beings because they are so kind to me.' Based on this determination we develop a feeling of cherishing – a sense that all living beings are important and that their happiness matters. We try to mix our mind single-pointedly with this feeling and maintain it for as long as we can without forgetting it.

4. Dedication

We dedicate all the virtues we have created in this meditation practice to the welfare of all living beings by reciting the dedication prayers.

5. Subsequent Practice

When we arise from meditation we try to maintain this mind of love, so that whenever we meet or remember someone we naturally think: `This person is important, this person's happiness matters.' In this way we can make cherishing living beings our main practice.

 

baldness

What is the normal cycle of hair growth and loss?

The normal cycle of hair growth lasts for 2 to 6 years. Each hair grows approximately 1 centimeter (less than half an inch) per month during this phase. About 90 percent of the hair on your scalp is growing at any one time. About 10 percent of the hair on your scalp, at any one time, is in a resting phase. After 2 to 3 months, the resting hair falls out and new hair starts to grow in its place.

It is normal to shed some hair each day as part of this cycle. However, some people may experience excessive (more than normal) hair loss. Hair loss of this type can affect men, women and children.

What causes excessive hair loss?

A number of things can cause excessive hair loss. For example, about 3 or 4 months after an illness or a major surgery, you may suddenly lose a large amount of hair. This hair loss is related to the stress of the illness and is temporary.

Hormonal problems may cause hair loss. If your thyroid gland is overactive or underactive, your hair may fall out. This hair loss usually can be helped by treatment thyroid disease. Hair loss may occur if male or female hormones, known as androgens and estrogens, are out of balance. Correcting the hormone imbalance may stop your hair loss.

Many women notice hair loss about 3 months after they've had a baby. This loss is also related to hormones. During pregnancy, high levels of certain hormones cause the body to keep hair that would normally fall out. When the hormones return to pre-pregnancy levels, that hair falls out and the normal cycle of growth and loss starts again.

Some medicines can cause hair loss. This type of hair loss improves when you stop taking the medicine. Medicines that can cause hair loss include blood thinners (also called anticoagulants), medicines used for gout, medicines used in chemotherapy to treat cancer, vitamin A (if too much is taken), birth control pills and antidepressants.

Certain infections can cause hair loss. Fungal infections of the scalp can cause hair loss in children. The infection is easily treated with antifungal medicines.

Finally, hair loss may occur as part of an underlying disease, such as lupus or diabetes. Since hair loss may be an early sign of a disease, it is important to find the cause so that it can be treated.

Can improper care of my hair cause hair loss?

Yes. If you wear pigtails or cornrows or use tight hair rollers, the pull on your hair can cause a type of hair loss called traction alopecia (say: al-oh-pee-sha). If the pulling is stopped before scarring of the scalp develops, your hair will grow back normally. However, scarring can cause permanent hair loss. Hot oil hair treatments or chemicals used in permanents (also called "perms") may cause inflammation (swelling) of the hair follicle, which can result in scarring and hair loss.

What is common baldness?

The term "common baldness" usually means male-pattern baldness, or permanent-pattern baldness. Male-pattern baldness is the most common cause of hair loss in men. Men who have this type of hair loss usually have inherited the trait. Men who start losing their hair at an early age tend to develop more extensive baldness. In male-pattern baldness, hair loss typically results in a receding hair line and baldness on the top of the head.

Women may develop female-pattern baldness. In this form of hair loss, the hair can become thin over the entire scalp.

Can my doctor do something to stop hair loss?

Perhaps. Your doctor will probably ask you some questions about your diet, any medicines you're taking, whether you've had a recent illness and how you take care of your hair. If you're a woman, your doctor may ask questions about your menstrual cycle, pregnancies and menopause. Your doctor may want to do a physical exam to look for other causes of hair loss. Finally, blood tests or a biopsy (taking a small sample of cells to examine under a microscope) of your scalp may be needed.

Is there any treatment for hair loss?

Depending on your type of hair loss, treatments are available. If a medicine is causing your hair loss, your doctor may be able to prescribe a different medicine. Recognizing and treating an infection may help stop the hair loss. Correcting a hormone imbalance may prevent further hair loss.

Medicines may also help slow or prevent the development of common baldness. One medicine, minoxidil (brand name: Rogaine), is available without a prescription. It is applied to the scalp. Both men and women can use it. Another medicine, finasteride (brand name: Propecia) is available with a prescription. It comes in pills and is only for men. It may take up to 6 months before you can tell if one of these medicines is working.

If adequate treatment is not available for your type of hair loss, you may consider trying different hairstyles or wigs, hairpieces, hair weaves or artificial hair replacement.

Natural Weight-Loss Food: Beets

Beets have only been appreciated as fat-fighting root vegetables in modern times. Before that, the beet greens were favored, most likely for their medicinal qualities, over the actual beet. Maybe back then, people were put off by the red urine and stools that sometimes appear after eating beets; some people inherit an inability to break down the red pigment in beets, so it passes right through their systems and is excreted. It's harmless enough, but you may want to lay off beets a few days before your next doctor's visit.

Beets contain a wealth of fiber -- half soluble and half insoluble. Both types play roles in fighting fat. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. Learn more about why beets are one of the most attractive vegetables in the diet garden.  

Health Benefits

Beets are particularly rich in folic acid, calcium, and iron. Consuming adequate amounts of folic acid during the childbearing years is a must for women; a deficiency in this critical nutrient has been linked to neural-tube birth defects. But this important vitamin is critical to lifelong health for men, women, and children, because long-term deficiencies have been linked to heart disease and cervical cancer, too.

Nutritional Values Beets, Fresh, Cooked Serving Size: 2 beets (2" diameter each) Calories: 88 Fat: <1 g Saturated Fat: 0 g Cholesterol: 0 mg Carbohydrate: 20 g Protein: 3 g Dietary Fiber: 4 g Sodium: 154 mg Folic Acid: 160 mcg Magnesium: 46 mg Manganese: <1 mg Potassium: 610 mg Carotenoids: 21 mcg

 

Folic acid: An important way to prevent birth defects

Why do I need folic acid?

Folic acid (also known as vitamin B9 or folate) is one of the few nutrients known to prevent neural tube birth defects such as spina bifida, which affects about one in 1,000 pregnancies each year in the United States. The Centers for Disease Control and Prevention report that women who take the recommended daily dose of folic acid starting one month before they conceive and throughout the first trimester reduce their baby's risk of birth defects such as spina bifida by up to 70 percent.

This alone is reason enough to make sure you take folic acid before you get pregnant and during pregnancy, but there may even be other benefits as well. Some studies have shown that women who don't get enough folic acid may increase their risk of miscarriage, as well as cleft lip and palate, limb defects, and certain types of heart defects in their babies.

Your body needs this nutrient for the production, repair, and functioning of DNA, our genetic map and a basic building block of cells, so getting enough is particularly important for the rapid cell growth that occurs during pregnancy. Folate is also required for a complex metabolic process that involves the conversion of one amino acid in your blood (homocysteine) into another amino acid (methionine). If you don't get enough folate, you can end up with too much homocysteine in your blood, which is thought to contribute to some birth defects. Elevated levels of homocysteine in pregnancy also have been linked to blood clots, placental abruption, recurrent miscarriages, and stillbirth. Researchers are trying to find out whether taking folic acid throughout pregnancy decreases your risk for these problems. Finally, folate helps make normal red blood cells, prevent anemia, and produce the nervous system chemicals norepinephrine and serotonin.

How much do I need?

A month before you start trying to get pregnant, you should be taking 400 micrograms (mcg) of folic acid a day to reduce your baby's risk of neural tube defects. (Your baby's neural tube starts to develop about three weeks after conception, which is about as soon as you're likely to find out you're pregnant.) In fact, since half of pregnancies are unplanned, the U.S. Public Health Service recommends that all women of childbearing age get 400 mcg of folic acid each day.

Once you're pregnant, you'll need at least 600 mcg daily, although many practitioners suggest 800 mcg and some prenatal vitamins contain 1,000 mcg. Folic acid is a water-soluble vitamin, so your body will flush out the excess if you take too much. For some women, there's an exception to this rule; getting too much folate may hide a B12 deficiency. It's uncommon to be low in B12 if you're a healthy young woman with a varied diet, but it can be a problem for you if you're a vegetarian, particularly if you don't consume dairy products. Ask your healthcare provider if you think you may be at risk.

If you're overweight or obese (with a body mass index (BMI) over 25), you may have lower blood folate levels than smaller women, according to one study. Overweight women's babies also have a higher rate of neural tube defects, and although it's still unclear what the connection is between weight, lower folate levels, and NTDs, it doesn't hurt to start taking 1,000 mcg folic acid in a supplement form before you conceive and keep it up through pregnancy, says Paula Bernstein, an ob-gyn at Cedars-Sinai Medical Center in Los Angeles.

Women who've had a child with a neural tube defect have a significantly higher risk of having a second with the same defect. Healthcare providers now advise these women to take ten times as much folic acid — 4,000 mcg or 4 milligrams (mg) — starting one month before conception and continuing through the first three months of pregnancy. See your practitioner for a prescription for the supplement if you fall into this category.

Should I take a supplement?

Definitely. If you're like most people, you don't get the amount of folate you need from your diet, and research shows that the body actually absorbs the synthetic version of this vitamin (found in supplements and enriched foods) much better than the version that occurs naturally in certain foods. On the days you can't stomach your prenatal vitamin in early pregnancy, at least take a separate folic acid supplement. (These pills are small and easy to get down.) But eating plenty of folate-rich foods won't hurt either, since the recommended daily amount you're supposed to get from your supplement is designed to complement the amount you're likely to get from food sources.

What are the best food sources?

Food manufacturers are required by the Food and Drug Administration to add folic acid to enriched grain products such as breakfast cereals, bread, pasta, and rice so that each serving contains at least 20 percent of the daily requirement, and some breakfast cereals contain 100 percent (400 mcg) or more. Dark leafy greens are also a good source of folate, as are legumes such as lentils and chickpeas. Other sources include the following:

•  1/2 cup cooked lentils: 179 mcg

•  1 cup boiled collard greens: 177 mcg

•  1/2 cup canned chickpeas: 141 mcg

•  1 medium papaya: 115 mcg

•  1 cup cooked frozen peas: 94 mcg

•  4 spears steamed or boiled asparagus: 88 mcg

•  1/2 cup steamed broccoli: 52 mcg

•  1 cup strawberries: 40 mcg

•  1 medium orange: 39 mcg

What are signs of a deficiency?

The signs of folic acid deficiency can be subtle. You may have diarrhea, loss of appetite, and weight loss, as well as weakness, a sore tongue, headaches, heart palpitations, and irritability. If you're only mildly deficient, you may not notice any symptoms at all, but you won't be getting the optimal amount you need for your baby's early embryonic development. That's why all women of childbearing age need to take folic acid, even if they feel perfectly well.

Trusting Spiritual Assistance

We may have become accustomed to asking for help from the unseen world—whether from angels, guides, or ancestral spirits—but sometimes we may forget to close our connection afterwards with a thank you. When we connect to these energies for assistance, it is much like a phone connection. Forgetting to close the conversation with a proper "goodbye" is like not hanging up. While that line is still connected, others can have trouble getting through, while in the meantime, batteries are being drained. Saying "thank you" is a way of releasing our concerns into trusted hands and getting out of the way so that the universe's divine order can work on our behalf.

As spiritual beings, we may talk about "staying connected," but our connection needs to be with our source. We can plug in and recharge, but we run on batteries in between, and every connection we make utilizes some of our personal power. Even being surrounded by people that energize us has its limits, and at some point we will feel ready to go off on our own to do what is ours to do. Instead of trying to be constantly connected, we can turn to these beings for help in a way that is more like placing an order. We contact them, ask for what we need, and then say thank you and goodbye.

Beings of light don't require our gratitude; it is an energetic acknowledgement of trust and release that benefits us. When we bring ourselves to a sense of being grateful, we affirm that what we have asked is already done. Then we can move forward with confidence to do the things we are meant to do, while knowing that all will be well.

 

Twenty One Important point on Healthy Living

1.First of all, there should be a clear conception of the aim of one's life.

2.The aim should be such that it should not be subject to subsequent change of opinion or transcendence by some other thought, feeling or experience. It means, the aim should be ultimate, and there should be nothing beyond that.

3.It will be clear that, since the ultimate aim is single, and set clearly before one's mind, everything else in the world becomes merely an instrument, an auxiliary or an accessory to the fulfillment of this aim.

4.It is possible to make the mistake that only certain things in the world are aids in the realization of one's aim of life, and that others are obstacles. But this is not true, because everything in the world is interconnected, and it is not possible to divide the necessary from the unnecessary, the good from the bad, etc., except in a purely relative sense. The so-called unnecessary items or the useless ones are those whose subtle connection with our central purpose in life is not clear to our minds. This happens when our minds are carried away by sudden emotions or spurts of enthusiasm.

5.All this would mean that it is neither advisable nor practicable to ignore any aspect of life totally, as if it was completely irrelevant to the purpose of one's life. But here begins the difficulty in the practice of Sadhana, because it is not humanly possible to consider every aspect of a situation when one tries to understand it.

6.The solution for this is the training which one has to receive under a competent Guru, who alone can suggest methods of entertaining such a comprehensive vision of things, which is the precondition of a true spiritual life, or a life of higher meditation.

7.There are economic and material needs as well as vital longings of human nature which have to be paid their due at the proper time and in the proper proportion, not with the intention of acquiring comfort and satisfaction to one's self, but with a view to the sublimation of all personal desires or urges, whether physical, vital or psychological. An utter ignorance of this fact may prove to be a sort of hindrance in one's further practice on the path of Sadhana.

8.It is, of course, necessary that one should live a life of reasonable seclusion under the guidance of a Master until such time when one can stand on one's own legs and think independently without any aid from anyone.

9.But one should, now and then, test one's ability to counteract one's reactions to the atmosphere even when one is in the midst of intractable and irreconcilable surroundings. Seclusion should not mean a kind of self-hypnotism or hibernation and an incapacity to face the atmosphere around.

10.It should not also mean that one should be incapable of living in seclusion alone by oneself when the occasion for it comes. In short, the ideal should be the achievement of an euonymus attitude to circumstances, whether one is alone or in the midst of an irreconcilable social atmosphere.

11.While in seclusion, the mind should not be allowed to go back to the circumstances of one's family life, official career or to problems which are likely to disturb the concentration of the mind in God, because the pressure of these earlier experiences may sometimes prove itself to be greater in intensity than one's love for God.

12.It is impossible to concentrate on God unless one has a firm conviction and faith that whatever one expects from this world can also be had from God; nay much more than all these things, which the world has as its treasures and values.

13.It is difficult to have the visions of one's aim of life when the mind goes out of meditation to whatever it longs for in the world. Hence, a deep study of the Upanishads and the Bhagavad Gita, the Srimad Bhagavata and such other scriptures is necessary to drive into the mind the conviction about the supremacy of God.

14.Study of Svadhyaya, Japa of Mantras, and Meditation are the three main aspects of spiritual Sadhana.

15.Svadhyaya does not mean study of any book that one may find anywhere at any time. It means a continued and regular study, daily, of selected holy texts, or even of a single text, from among those that have been suggested above. A study done at a fixed time, every day, for a fixed duration, will field the expected result.

16.The Japa of the Mantra should, in the beginning, be done with a little sound in the mouth so that the mind may not ramble towards different things. The loud chant of the Mantra will bring the mind back to the point of concentration. Later on, the Japa can be only with movement of lips, but without making any sound. In the end, the Japa can only be mental, provided that the mind does not wander during the mental Japa.

17.A convenient duration, say, half an hour, or one hour, should be set up at different times, so that daily Sadhana should be at least for three hours a day, and not less. It can be increased according to one's capacity as days pass.

18.During Japa, the mind should think of the meaning of the Mantra, the surrender of oneself to the deity of the Mantra, and finally the communion of oneself with that great deity. Effort should be made to entertain this deep feeling during Japa every day.

19.Meditation can be either combined with Japa or it can be independent of Japa. Meditation with Japa means the mental repetition of the Mantra and, also, at the same time, meditating deeply on the meaning of the Mantra, as mentioned above.

20.Meditation without Japa is a higher stage where the mind gets so much absorbed in the thought of God, surrender to God and union with God, that in this meditation, Japa automatically stops. This is the highest stage of meditation.

21.Throughout one's Sadhana, it is necessary to feel the oneness of oneself and the universe with God.

How to Prevent or Delay Diabetes

Islets of Langerhans

Pre-diabetes is a serious medical condition that can be treated. The good news is that the recently completed Diabetes Prevention Program study conclusively showed that people with pre-diabetes can prevent the development of type 2 diabetes by making changes in their diet and increasing their level of physical activity. They may even be able to return their blood glucose levels to the normal range.

Making Healthy Food Choices

Meal Planning Made EasyDiabetes Meal Planning Made Easy, helps you learn about the new diabetes nutrition recommendations and master the intricacies of each food group in the new pyramid.

Nutrition

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

* Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
* Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
* Include dried beans (like kidney or pinto beans) and lentils into your meals.
* Include fish in your meals 2-3 times a week.
* Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
* Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
* Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
* Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.
* Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
* Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Exercise

Tips on how to include a healthy amount of physical activity into your daily routine:

What is Exercise?

What is exercise (physical activity) and what can it do for me?


Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, playing sports, or using fancy equipment. When you're physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally.

Physical activity can lower your blood glucose (sugar), blood pressure, and cholesterol. It also reduces your risk for heart disease and stroke, relieves stress, and strengthens your heart, muscles, and bones. In addition, regular activity helps insulin work better, improves your blood circulation, and keeps your joints flexible. If you're trying to lose weight, a combination of physical activity and wise food choices can help you reach your target weight and maintain it. All of these benefits can be yours even if you haven't been very active before.

Types of Exercise

* Aerobic Exercise
* Strength Training
* Flexibility Exercises

Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it's best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day -- try a brisk 10-minute walk after each meal. If you're trying to lose weight, you may want to exercise more than 30 minutes a day. Here are some examples of aerobic exercise:

* Take a brisk walk (outside or inside on a treadmill)
* Go dancing
* Take a low-impact aerobics class
* Swim or do water aerobic exercises
* Try ice-skating or roller-skating
* Play tennis
* Stationary bicycle indoors

Strength Training

Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying groceries easier for you. With more muscle, you burn more calories, even at rest. Here are some ways to do it:

* Join a class to do strength training with weights, elastic bands, or plastic tubes
* Lift light weights at home

Flexibility Exercises

Flexibility exercises, also called stretching, help keep your joints flexible and reduce your chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. Your health care team can provide information on how to stretch.

Being Active Throughout The Day

In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burns calories. The more you move around, the more energy you'll have. These strategies can help you increase your activity level:

* Walk instead of drive whenever possible
* Take the stairs instead of the elevator
* Work in the garden, rake leaves, or do some housecleaning every day
* Park at the far end of the shopping center lot and walk to the store

Overcoming Barriers

How do I get past the barriers to being physically active?


If you’re not active, it’s likely that you have at least one reason why. Perhaps you’ve never been very active. Maybe you’re afraid you’ll get low blood glucose. Think about what’s keeping you from being active and then look into ways to overcome the barriers.

Where is insulin produced and how does it affect the body?

Insulin is produced by the beta cells of the islets of Lagerhans lying interspersed in the pancreatic follicles.

Insulin controls blood sugar level. It brings down the blood sugar level by letting body cells to absorb. Deficiency of insulin causes diabetes mellitus.

Definition of Islets of Langerhans

Islets of Langerhans: Known as the insulin-producing tissue, the islets of Langerhans do more than that. They are groups of specialized cells in the pancreas that make and secrete hormones. Named after the German pathologist Paul Langerhans (1847-1888), who discovered them in 1869, these cells sit in groups that Langerhans likened to little islands in the pancreas. There are five types of cells in an islet: alpha cells that make glucagon, which raises the level of glucose (sugar) in the blood; beta cells that make insulin; delta cells that make somatostatin which inhibits the release of numerous other hormones in the body; and PP cells and D1 cells, about which little is known. Degeneration of the insulin-producing beta cells is the main cause of type I (insulin-dependent) diabetes mellitus.

The endocrine (i.e., hormone-producing) cells of the pancreas are grouped in the islets of Langerhans. Discovered in 1869 by the famous German pathological anatomist Paul Langerhans, the islets of Langerhans constitute approximately 1 to 2% of the mass of the pancreas. There are about one million islets in a healthy adult human pancreas, which are distributed evenly throughout the organ; their combined weight is 1 to 1.5 grams.
Cell types

Hormones produced in the Islets of Langerhans are secreted directly into the blood flow by (at least) five different types of cells:[1]

* Alpha cells producing glucagon (15-20% of total islet cells)
* Beta cells producing insulin and amylin (65-80%)
* Delta cells producing somatostatin (3-10%)
* PP cells producing pancreatic polypeptide (3-5%)
* Epsilon cells producing ghrelin. (<1%)

Islets can influence each other through paracrine and autocrine communication, and beta-cells are coupled electrically to beta cells

 

The Seven Deadly Sins of a Relationship

“Remember, we all stumble, every one of us. That’s why it’s a comfort to go hand in hand.” - Emily Kimbrough

Just as important as what you should do is what you shouldn’t do — and I’m sure many of you have stepped into these pitfalls yourselves. I know I have. I’ve learned from my mistakes, and have learned to recognize when I’m making a fatal error, and how to correct it.

If you can avoid these seven things, and focus instead on doing the four things above, you should have a strong relationship. I’m not going to guarantee anything, but I’d give you good odds.

1. Resentment. This is a poison that starts as something small (”He didn’t get a new roll of toilet paper” or “She doesn’t wash her dishes after she eats”) and builds up into something big. Resentment is dangerous because it often flies under our radar, so that we don’t even notice we have the resentment, and our partner doesn’t realize that there’s anything wrong. If you ever notice yourself having resentment, you need to address this immediately, before it gets worse. Cut it off while it’s small. There are two good ways to deal with resentment: 1) breathe, and just let it go — accept your partner for who she/he is, faults and all; none of us is perfect; or 2) talk to your partner about it if you cannot accept it, and try to come up with a solution that works for both of you (not just for you); try to talk to them in a non-confrontational way, but in a way that expresses how you feel without being accusatory.
2. Jealousy. It’s hard to control jealousy if you feel it, I know. It seems to happen by itself, out of our control, unbidden and unwanted. However, jealousy, like resentment, is relationship poison. A little jealousy is fine, but when it gets to a certain level it turns into a need to control your partner, and turns into unnecessary fights, and makes both parties unhappy. If you have problems with jealousy (like I once did), instead of trying to control them it’s important that you examine and deal with the root issue, which is usually insecurity. That insecurity might be tied to your childhood (abandonment by a parent, for example), in a past relationship where you got hurt, or in an incident or incidents in the past of your current relationship.
3. Unrealistic expectations. Often we have an idea of what our partner should be like. We might expect them to clean up after themselves, to be considerate, to always think of us first, to surprise us, to support us, to always have a smile, to work hard and not be lazy. Not necessarily these expectations, but almost always we have expectations of our partner. Having some expectations is fine — we should expect our partner to be faithful, for example. But sometimes, without realizing it ourselves, we have expectations that are too high to meet. Our partner isn’t perfect — no one is. We can’t expect them to be cheerful and loving every minute of the day — everyone has their moods. We can’t expect them to always think of us, as they will obviously think of themselves or others sometimes too. We can’t expect them to be exactly as we are, as everyone is different. High expectations lead to disappointment and frustration, especially if we do not communicate these expectations. How can we expect our partner to meet these expectations if they don’t know about them? The remedy is to lower your expectations — allow your partner to be himself/herself, and accept and love them for that. What basic expectations we do have, we must communicate clearly.
4. Not making time. This is a problem with couples who have kids, but also with other couples who get caught up in work or hobbies or friends and family or other passions. Couples who don’t spend time alone together will drift apart. And while spending time together when you’re with the kids or other friends and family is a good thing, it’s important that you have time alone together. Can’t find time with all the things you have going on — work and kids and all the other stuff? Make time. Seriously — make the time. It can be done. I do it — I just make sure that this time with my wife is a priority, and I’ll drop just about anything else to make the time. Get a babysitter, drop a couple commitments, put off work for a day, and go on a date. It doesn’t have to be an expensive date — some time in nature, or exercising together, or watching a DVD and having a home-cooked dinner, are all good options. And when you’re together, make an effort to connect, not just be together.
5. Lack of communication. This sin affects all the others on this list — it’s been said many times before, but it’s true: good communication is the cornerstone of a good relationship. If you have resentment, you must talk it out rather than let the resentment grow. If you are jealous, you must communicate in an open and honest manner to address your insecurities. If you have expectations of your partner, you must communicate them. If there are any problems whatsoever, you must communicate them and work them out. Communication doesn’t just mean talking or arguing — good communication is honest without being attacking or blaming. Communicate your feelings — being hurt, frustrated, sorry, scared, sad, happy — rather than criticizing. Communicate a desire to work out a solution that works for you both, a compromise, rather than a need for the other person to change. And communicate more than just problems — communicate the good things too (see below for more).
6. Not showing gratitude. Sometimes there are no real problems in a relationship, such as resentment or jealousy or unrealistic expectations — but there is also no expression of the good things about your partner either. This lack of gratitude and appreciation is just as bad as the problems, because without it your partner will feel like he or she is being taken for granted. Every person wants to be appreciated for all they do. And while you might have some problems with what your partner does (see above), you should also realize that your partner does good things too. Does she wash your dishes or cook you something you like? Does he clean up after you or support you in your job? Take the time to say thank you, and give a hug and kiss. This little expression can go a long way.
7. Lack of affection. Similarly, everything else can be going right, including the expression of gratitude, but if there is no affection among partners then there is serious trouble. In effect, the relationship is drifting towards a platonic status. That might be better than many relationships that have serious problems, but it’s not a good thing. Affection is important –everyone needs some of it, especially from someone we love. Take the time, every single day, to give affection to your partner. Greet her when she comes home from work with a tight hug. Wake him up with a passionate kiss (who cares about morning breath!). Sneak up behind her and kiss her on the neck. Make out in the movie theater like teen-agers. Caress his back and neck while watching TV. Smile at her often.
8. Bonus sin: Stubbornness. This wasn’t on my original list but I just thought about it before publishing this post, and had to add it in. Every relationship will have problems and arguments — but it’s important that you learn to work out these problems after cooling down a bit. Unfortunately, many of us are too stubborn to even talk about things. Perhaps we always want to be right. Perhaps we never want to admit that we made a mistake. Perhaps we don’t like to say we’re sorry. Perhaps we don’t like to compromise. I’ve done all of these things — but I’ve learned over the years that this is just childish. When I find myself being stubborn these days, I try to get over this childishness and suck it up and put away my ego and say I’m sorry. Talk about the problem and work it out. Don’t be afraid to be the first one to apologize. Then move past it to better things.

 

11 Ways to Decompress after High Stress

These are some simple and great ways to destress after a tough day or event!

Work really well for me.

1. Deep breathing. Take a deep breath. Hold it. Now let it out … slowly. Try counting to 10 as you let out your breath. Feel the tension and stress flowing out of you with your breath. Repeat 3-10 times, as necessary.
2. Self-massage. I like to massage my shoulders, neck, head, lower back. It helps a lot. Even better: get your honey to do it for you! Another great relaxation technique is to tense up and then relax each muscle in your body, one at a time, starting from your toes up to your head.
3. Take a walk. When I’m in the middle of stress, I like to take a walk around the building. I also do the deep breathing and self-massage mentioned above as I do so. It’s a great way of letting go of tension and allowing yourself to re-focus.
4. Exercise. This morning, I went to the beach at 5:30 a.m. and went for a swim. It was beautiful at the beach at around sunrise, and the swim was invigorating. Yesterday I went for a bike ride, and the morning before it was a short but refreshing run. Tomorrow I think I’ll do another short run. It really gets the stress out of your system and gives you some quiet time to think when you exercise.
5. Get outdoors. Even if I didn’t do the swim, just being there at the beach, with my decaf coffee was calming. It’s nice to connect with nature and take in the beauty around you. While you’re there, stretch, yawn, take some deep breaths, and enjoy.
6. Disconnect. Turn off the phones, turn off the computer, and shut off the outside world for a little while. These things just raise your stress level. Go offline and forget about the online world! You can do it! Except for Karmic Mantra. That’s the only blog you’re allowed to read when you decompress.
7. Take a day off. That’s what I’m doing today. Don’t tell my boss. I have lots of vacation and sick leave saved up, so it’s not a problem, actually. I’m just going to veg out and allow myself to calm down and center.
8. Meditate. You don’t need to be trained to have a short, relaxing meditation session. Just sit somewhere quiet, close your eyes, relax, and focus on your breathing. Try to concentrate on it coming into your body, and then going out. When other things pop into your head (they will, inevitably), just acknowledge them (don’t try to force them out) and allow them to leave, and then focus again on your breathing. Do this for as long as you can, and then take a couple of cleansing breaths, and get up a new person.
9. Read. I like to throw myself on the couch with a good book. Well, not necessarily a good book — a page-turner. Something that will engross me completely, take my mind off everything else. John Grisham works well for me, as does William Gibson. And Terry Pratchett. Or Ann Patchett, for that matter. And Stephen King. Just get lost in their world.
10. Love. I like to spend time with my kids or my wife. Just snuggle with them, focus on them, forget about the world. They are all that’s important, and sometimes I need that reminder.
11. Take a nap. One of my favorites. Just take a 30-minute nap, and you’re re-set! A nap is like a restart button for life.

 

How to Improve Your Memory & Exercise Your Brain

Everyone can take steps to improve their memory, and with time and practice most people can gain the ability to memorize seemingly impossible amounts of information. Whether you want to win the World Memory Championships, ace your history test, or simply remember where you put your keys, this article can get you started. Scientists believe that exercising your brain can create a ‘cognitive reserve’ that will help you stay sharp as you age.

1. Convince yourself that you do have a good memory that will improve. Too many people get stuck here and convince themselves that their memory is bad, that they are just not good with names, that numbers just slip out of their minds for some reason. Erase those thoughts and vow to improve your memory. Commit yourself to the task and bask in your achievements — it’s hard to keep motivated if you beat yourself down every time you make a little bit of progress.

2. Keep your brain active. The brain is not a muscle, but regularly “exercising” the brain actually does keep it growing and spurs the development of new nerve connections that can help improve memory. By developing new mental skills—especially complex ones such as learning a new language or learning to play a new musical instrument—and challenging your brain with puzzles and games you can keep your brain active and improve its physiological functioning.
3. Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed, and can thereby improve your memory uptake, allowing you to take better mental “pictures.”
4. Reduce stress. Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things. Try to relax, regularly practice yoga or other stretching exercises, and see a doctor if you have severe chronic stress.
5. Eat well and eat right. There are a lot of herbal supplements on the market that claim to improve memory, but none have yet been shown to be effective in clinical tests (although small studies have shown some promising results for ginkgo biloba and phosphatidylserine). A healthy diet, however, contributes to a healthy brain, and foods containing antioxidants—broccoli, blueberries, spinach, and berries, for examp