A Complete Health Guide...

EXERCISE AND FITNESS 

STAMINA EXERCISES    

Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.

Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walk run on soft or grassy surface. Wear comfortable clothes and breathe freely. 
 

Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. greatly swim the length of a pool 10-20 meters, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.

Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercises may also be used at low resistance for 45 minutes. 
 

Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmers are done on other days. Play within your capacity. 
Strength Exercises:
Improve muscular strength with 10-20 repetitions of each of these movements.  

STRENGTH EXERCISES 
                                                      

MOBILITY EXERCISES

                                                                                             

BACK EXERCISES

                                           

YOGA   a) Yoga should preferably be done under expert supervision 2-3 times per week.

b) In case you know Yoga, we suggest that the following 'asanas' be included in your programmed. 
c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 15. 
d) Persons with back problems should avoid serial Nos. 2, 4, 10 12. 
e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5. 
f) This programmed will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head - aches, digestive ailments, back problems, joint problems, etc.     STANDARD YOGASANAS   1 . Stand warm up for Pawan Muktasana series. 
2. Suryanamaskar (Sun Salutation) Effect - on full body including heart and circulation. 
3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect - on abdomen, legs, back reproductive organs. 
4. Sarbangasana (Shoulder stand) Effect - on brain, nervous system, thyroid, circulation. 
5. Halasana (Plough pose) Effect - on spine, nervous system, back, lungs. 
6. Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs. 
7. Bhujangasana (Cobra pose) Effect - on lower back, reproductive organs, lungs, spine, chest, abdominal organs. 
8. Salabhasana, (Locust pose) Effect - an buttocks, legs, hips, constipation, gas, digestion, etc. 
9. Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back. 
10. Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen, chest, etc. 
11. Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas, digestive organs. 
12. Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect - on digestion, spine, legs. 
13. Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion. 
14. Pranayama (Deep breathing) 10 rounds each.
a) Anulome / Vilome - nkgernate nostril breathing, and
b) Kapalbhatti.. - belly breathing Effect - on lungs and respiratory system. 
15. Shavasana (Corpse pose) - as often as required. Effect - on physical / mental relaxation.    

YOGASANAS 

 

GYM EXERCISES / WEIGHT TRAINING      

Weight training is basically for strengthening and building up the muscles. An all-round programmed must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows: 1 The ideal weight training schedule is on nkgernate days i.e. 3 days a week with a complete rest on weekends.     2  The systems of training different muscle groups on different days, may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen, Legs.     3  Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions.     4  If repetition are too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy.     5  A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set.     6  We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets. 

 

Nutrition and Calorie Management:
 

Generally speaking, our daily food intake must comprise a balanced diet of 1500-2000k calories with fiber (above 75 gm) and low fat (below 30 gm). Consult your nutritionist for specific advice.  

 

 

 

 

 

 

Micro - Nutrients:  

The guide to healthy eating pyramid provides you a balanced diet, with ample vitamins, minerals and anti-oxidants. The therapeutic benefit of these micro-nutrients are explained below..

 

 

                                                                                 
STRESS MANAGEMENT      

Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of 'Modern Man'. It has pervaded all layers of life. 
Stress is the bio-psycho-social response of the body to a demand, mental or physical. Stress is an arousal response the body makes, when a situation is perceived as being stressful. The impact of this arousal affects emotional as well as cognitive thinking. The impact is seen in behavioral and physiological change.. When stress is long term and chronic it leads to chronic psychosomatic ailments. While there is an undeniable link between stress and illness, optimal stress is a prerequisite for success in every task. Stress is the wind beneath your wings pushing you towards achievement. If stress can trigger off psychosomatic ailments in those living in the fast track, it can be a trigger even to those who suffer from monotony, boredom or frustration. It is therefore very essential to bring a balance between too much and too little stress. 
The first step in managing stress is to develop a stress-free personality. A high self-esteem, assertive behavior and a positive attitude help in building a stress-fre

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             

Home Remedies For Bad Breath

Bad breath… One of the reasons for being alone

Bad Breath is also known as halitosis. It is a very common, temporary and an unpleasant condition caused by odor producing bacteria that grows in the mouth.

When people don’t brush regularly, these bacteria accumulate on the bits of food left in the mouth and between the teeth.

"bad breath"

Causes of bad breath

Eating certain foods like garlic and onions, smoking, alcohol or poor oral hygiene are main the cause of bad breath. Besides, stomach / intestinal disturbance, bowel sluggishness, sinus and throat infection are some other causes of bad breath.

Symptoms of bad breath

Dry mouth, yellow film, film on tongue, sour taste and post nasal drainage are common symptoms of bad breath.

How to prevent bad breath

 

Bad breath is a very common problem but majority people suffering from it have no idea about how to get rid of bad breath. Following the below mentioned suggestions will help you prevent bad breath.

1 Make it habit to brush your teeth daily twice a day especially every night before you go to sleep.

2 Rinse your mouth after every meal.

3 Do not use alcoholic mouth wash.

4 Eating an apple daily will help to remove bacteria in the mouth and prevent bad breath naturally.

Tips Home Remedies for Bad Breath

1. Chew peppermint for bad breath.

2. Use baking soda for brushing teeth.

3. Drink plenty of water it is good to get rid of bacteria in the mouth.

4. Gargle snkgy water.

5. Drinking green tea will help to kill harmful bacteria in the mouth.

6. Before sleeping rinse your mouth with a glass of lukewarm water with a juice of half lemon.

7. Sunflower seeds can be helpful to get rid of bad breath.

Remove bad breath odor, live a happier life

 

Follow these remedies to prevent bad breath and talk confidently with your friends. Remember there is nothing in the world that can cure any of your disorders at once, it always takes some time. So, be patient and consistent, and if you don’t have I am sorry to say the bad breath might lead you to an unconfident and miserable life.

How to Drink More Water

There is almost nothing more healthy than drinking water. It fights aging, flushes toxins out of our system, helps the skin and our immune system, as well as revitalizing our brains. In addition, the number 1 cause of extra weight and obesity is the sugary drinks many of us have replaced water with.

The main problem with water is that it's bland, and since today's children, and many adults, are often used to drinking sugary beverages, the original is just not tasty. So here is some advice: How to drink more water!
Add some slices of lemon (or lemon juice) to the water. The lemon is good for the stomach, skin, teeth and blood pressure, as well as add a nice taste to the water without adding sugar.
Be creative when cooling your drink. Freeze strawberries, grapes or cherries and add to the water, so you can enjoy cool water with a fruity touch.
Add some herbal tea to the menu. Tea contains critical antioxidants that fight aging, and it also detoxifies you and relaxes the body. Also, it's delicious!

Carry a bottle of water everywhere you go. Get a small bottle of water (or a big one, depending on the size of your bag) and carry it around with you. Whenever you feel a little thirsty, take a little sip. Not only will it hydrate you, but many a time it will save you the cost of buying a refreshing drink, those costs add up!
Understand how much water you need. The Institute of Medicine recommends an average of 3.7 liters (125 ounces) per day for healthy adult men and 2.7 liters (91 ounces) per day for healthy adult women. Try to get close to that number.
Mix water with natural fruit juice - If you really need a stronger taste in your water, you can squeeze some fresh juice to enjoy added vitamins and age fighting antioxidants.
Try mashing fresh fruit into the water to create a 'shake' of water and fruit pulp, this will add nutritional fibers with an added sweet taste.
Can't give up carbonated drinks? Then move to soda water with a bit of lemon or ginger. The soda contains minerals that are good for your body, and the lemon or ginger will neutralize the slight after-taste
Drink more soup. Soup is a wonderful source of vitamins, nutritional fibers and protein, and helps you feel fuller while also hydrating you.

Benefits of Honey

8 Wonderful Benefits of Honey...

 

                   

 

Honey is one of the oldest natural sweeteners people have been consuming, which has a lot of great henkgh benefits that you might not be aware of. Honey has actually a lot to offer, from skin rejuvenation, helping in weight loss to fighting a hangover. One of the best things about honey is that it’s a natural cure with incredible taste. Check out the list of the most wonderful benefits of honey.

 

 

1. Boosts your energy levels naturally

If you want to increase your energy levels naturally, try adding honey to your eating plan and make sure you reduce your coffee consumption. Consuming honey is a more effective and natural way to get more energy. Spread a little bit of honey on your toast or mix a couple teaspoons of it into your tea. I also like to add it to my water. It’s also great to consume some honey before your exercise too, especially if you are planning to have a hard training.

2. A good cure for your sore throat

It’s one of the most widespread ways to use honey that really work. If you have a sore throat, honey may be a good cure for it. You can eat several teaspoons of honey, or mix it with a pinch of snkg and a teaspoon of lemon juice to be a bit more soothing and effective.

3. Boosts your immune system

Honey is high in powerful antioxidants that help you boost your immune system, especially if consumed with lemon. In case you work in a place or area where you are often exposed to germs from the public, try drinking some tea with lemon juice and honey every day. Your child can also drink it to get through cold and flu season. If your child is under the age of 1 year old, you must avoid giving them any honey.

4. Helps to lose weight

Honey can also help you to drop those unwanted pounds. Consume it with warm water and lemon juice. Most people drink this mixture in the morning and say that it helps them. But, remember, you should consume honey in moderation.

5. Helps to sleep better

If you have trouble falling asleep, honey may help you. Add a little bit of honey to you cup of warm milk and drink it before you hit the sack. Honey helps you stay relaxed and calm and preps you for a great night’s sleep. This is one of the best benefits of honey to be aware of.

 

6. Helps to heal cuts and scrapes

If you’ve got a painful scrape that is not healing fast, try applying a little bit of honey to the area and allow it to sit for a while. If you want, you could even put a bandage over it. Honey boasts amazing antibacterial properties, and it helps reduce the swelling and pain. I’ve used this tip several times and can say for sure that it works like a charm!

7. Combats a hangover

Did you know that honey can help you fight a hangover? Honey contains the natural sugars that help speed up oxidation of alcohol by your liver. So mix a little bit of honey with some yogurt and orange juice and drink this awesome hangover smoothie in the morning to get back to your normal self again.

8. Fights bad breath

To tell the truth, I was greatly astonished to discover that honey can fight bad breath. However, it doesn’t mean that you can stop brushing your teeth each day! Brushing the teeth daily is a must. But if you cope with chronic bad breath problems, you can add a sprinkling of cinnamon and a teaspoon of honey on top of your toast to combat bad breath in no time.

There are a great number of benefits of honey and these are only a few of them. Perhaps you have some honey sitting around in your cabinet, so why not whip up your favorite tea with honey and reap all benefits of it? Just don’t eat too much of it. Do you know some other reasons to add honey to any eating plan?

 

 

No Tobacco day

No Tobacco day was observed all over the word today (31st May). The purpose of observing this day is to draw our attention towards health risks associated with smoking. Awareness programs in UAE electronic media were on-air discussing the life threatening risks of smoking. Further, the sale of tobacco was prohibited for the whole day in order to encourage the population, youth in particular, to get rid of this habit. 

Talking about Pakistan it is sad to observe that least awareness campaigns were observed in electronic and print media. Not a single TV ad was noticed in television all day long. Further, it is observed that the price of 20 cigarettes packet is only 5 AED in Pakistan comparing to that of Australia 60 AED and UK 40 AED. 

t's a tragedy for a nation where joblessness density is increasing day by day; low cigarette price and its easy availability adds fuel the fire. The depressed youth have easy access to tobacco with the misconception that they will get quick relief from their stress without considering the long term cancers they are developing in their bodies.

On top of that the least effective attitude of ministries is very disheartening. As per world health report in Pakistan 574 Cigarettes per adult per year are smoked. Comparing to India having 129, Nigeria 189, Afghanistan 98, Sudan 77 cigarettes per adult per year it is critically important for the health ministry to device concrete strategic moves in order to eradicate this disease from the nation. For example cigarette availability in the market should be limited, strictly prohibited for sale under 18 and the selling cost should be high so as to discourage people buying all kinds of tobacco products. Last but not least, a lot of awareness campaigns in print, electronic and social media are to run by relevant ministries and authorities.

Mango: The New Diabetes & Cancer Buster

"Buy the Original Tree Ready Mango not  artificial  prepared with carbide chemical".

  

  Mango: The New Diabetes Cancer Buster   Do you believe in this? The leading guy who did the research is a PhD fella and not a medical doctor! All this while I thought blood sugar will dramatically increase with consumption of Mangoes.... try this and then measure your blood sugar! Looks like the world is turning upside down now!  

Jonathan Benson, staff writer. (NaturalNews) The most popular fresh fruit in the world, mangoes are a whole lot more than just a delicious, refreshing treat produced by nature. As evidenced by copious scientific research, mangoes are also a powerful medicinal food, as they contain nutrients that can help clear up skin, promote eye henkgh, stave off diabetes, and even prevent the formation and spread of cancer.

Research recently presented at a meeting of the Federation of American Societies for Experimental Biology (FASEB), for instance, revealed that eating mangoes every day can help moderate and even lower blood sugar levels, despite their natural sugar content. This is good news for people with type 2 diabetes who may benefit from consuming mangoes regularly as part of a low-sugar diet. 

For their study, researchers tested the effects of mangoes on a group of obese animals, some of whom were given 10 grams of freeze-dried mango every day for 12 weeks. At the end of three months, the blood sugar levels of those animals that consumed mango were compared to those that did not consume mango. Based on the data, mango consumption was found to result in a significant decline in blood sugar levels.

"nkghough the mechanism by which mango exerts its effects warrants further investigation, we do know that mangoes contain a complex mixture of polyphenolic compounds," says Dr. Edralin Lucas, Ph.D., author of the study.

Similar research out of Australia found back in 2006 that eating mango can also help decrease inflammation and resulting high cholesterol, as well as block the formation of various henkgh conditions included under the banner of metabolic syndrome. In essence, mangoes actually work better than cholesterol drugs at naturally balancing and optimizing cellular function throughout the body. 

"We don't know yet how the whole thing's going to play out but we know some of the individual components (of mango) activate these receptors and even inhibit them," said a doctor from University of Queensland about the            effects of mango consumption on cellular processes. "That could end up with positive nutritional henkgh benefits for diabetes and high cholesterol."

And again in 2011, researchers from Oklahoma State University found that mango consumption helps lower insulin resistance and improve glucose tolerance in test mice. The same study also found that mangoes help normalize lipid levels throughout the blood, which in turn can help prevent the development of cardiovascular disease.Eating mangoes can also help you avoid cancer. But the henkgh benefits of mango do not stop here. Science has identified more than 4,000 different antioxidant polyphenols in the plant kingdom, and many of these polyphenols are present in mangoes. The primary benefit of these polyphenols is that they scavenge damaging free radicals and protect cells against damage, which is believed to facilitate and even promote cancer.

"If you look at [mango] from the physiological and nutritional standpoint, taking everything together, it would be a high-ranking superfood," says Dr. Susanne Talcott, who together with her husband discovered back in 2010 that mango compounds target both colon and breast cancer cells.

"What we found is that not all cell lines are sensitive to the same extent to an anticancer agent. But the breast and colon cancer lines underwent apoptosis, or programmed cell death. Additionally, we found that when we tested normal colon cells side by side with the colon cancer cells, that the mango polyphenolics did not harm the normal cells."

In other words, mango compounds effectively target and eliminate harmful cancer cells while leaving henkghy cells alone, a phenomenon that is unique to nature and nowhere to be found in pharmaceutical-based medicine. Chemotherapy and radiation, for instance, which are the two most popular conventional treatments for cancer, damage henkghy cells along with malignant cells, which is why the treatments are a failure as far as long-term survival is concerned. 

Have a healthy Heart

Heart Attack Symptoms for Women versus Men
Dr. Adrian L. Preston is a cardiologist with Cardiovascular Specialists of Central Maryland and has privileges at Howard County General Hospital. Dr. Preston specializes in non-invasive cardiology, women's heart health, and nuclear cardiology.

HydroGel - A New Way to Heal Knees?

Bad or painful knees are one of the most common causes of pain in the elderly, and can start at quite an early age due to extra stress on the cartilage or due to injury. This damage is rarely healed by the body.

Part of the reason this damage doesn't heal well is because the cartilage in the knee gets very little blood flow, which body parts need to fix problems on a cellular level. Part of the standard treatment for knee cartilage healing is to make tiny holes in the area and let the blood pour in to encourage a healing process.

There are two problems with this method. The first is that the new tissue rarely replaces all of the damaged tissue, meaning it is never a complete replacement. The second is that the space may fill with scar tissue instead of new cartilage, which isn't really a solution.

But a new method is seeing light recently, as published in the journal of Translational Medicine, scientists, including biomedical engineer Jennifer Elisseeff from Johns Hopkins University. This method proposes the use of a replacement material, a hydrogel with some special properties.

The gel, which looks a lot like jell-o and behaves a lot like it too, is injected into the knee as liquid. However, once it is exposed to UV light, it hardens, providing a sort of scaffold for stem cells to attach to and grow on. The way it is built involves many bindings and criss-crossing fibers, to provide a very strong and stable structure.

To test this, Elisseeff and team tried the method on 15 patients. They poured the liquid hydrogel into the patients' torn cartilage. After that, the surgeons shined the UV light and hardened the polymers in the gel.

The results were very promising, the new cartilage filled 86% of the torn area. This was compared to 3 subjects who were treated in the standard way - for them, only 64% of the torn area was filled. 

In addition, the patients who got the hydrogel treatment reported considerably less pain than the control group patients. 

At the moment, larger studies are being held testing this method, but results seem promising, says Farshid Guilak, an orthopedic surgeon at Duke University, and adds that with the advance of stem cell treatments, the efficiency of this system will only grow, as we will be able to use the body's own cells to facilitate faster growing of cartilage, and get more people out of pain and on their feet.