You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.
Rewards and Benefits
Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:
*Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
*Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
*Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
*Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.
There are three components to a well-balanced exercise routine: aerobic exercise, strength training, and flexibility training.
Aerobic Exercise
Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.
If you play team sports, you're probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.
But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.
Strength Training
The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.
Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.
Different types of exercise strengthen different muscle groups, for example:
*For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
*For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.
*For shapely abs, you can't beat rowing, yoga or pilates, and crunches.
Flexibility Training
Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.
Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.
Sports and activities that encourage flexibility are easy to find. Many high schools have gymnastics programs. Martial arts like karate also help a person stay flexible. Ballet, pilates, and yoga are other good choices. Warming up for a workout and doing simple stretching exercises before and after your workout also help you develop flexibility.
What's Right for Me?
One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.
When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like biking or snowboarding may be for you. Or do you like the shared motivation and companionship that comes from being part of a team?
You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities, for example.) You'll also want to think about how much time you can set aside for your sport.
It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.
Another thing to consider is whether any health conditions may affect how — and how much — you exercise. Doctors know that most people benefit from regular exercise, even those with disabilities or conditions like asthma. But if you have a health problem or other considerations (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan. That way you can get information on what exercise programs are best and what to avoid.
Too Much of a Good Thing
As with all good things, it's possible to overdo exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn't healthy. The body needs enough calories to function properly. This is especially true for teens, who are still growing.
Exercising too much in an effort to burn calories and lose weight (also called compulsive exercise) can be a sign of an eating disorder. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.
It's also possible to overtrain — something high school athletes need to watch out for. If you participate in one sport, experts recommend that you limit that activity to a maximum of 5 days a week, with at least 2–3 months off per year. You can still train more than that as long as it's cross-training in a different sport (such as swimming or biking if you play football).
Participating in more than one activity or sport can help athletes use different skills and avoid injury. Also, never exercise through pain. And, if you have an injury, make sure you give yourself enough time to heal. Your body — and your performance — will thank you.
Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves.
If you're already getting regular exercise now, try to keep it up after you graduate from high school. Staying fit is often one of the biggest challenges for people as they get busy with college and careers.
Tuesday, March 10, 2009
Why exercise is wise
10 different ways to lose weight and maintain it
1. Do it for yourself. The motivation to lose weight and keep it off has to come from within you. If you're relying on gimmicky diets, you may still be hoping for some magical solution outside yourself.
2. Think 10 per cent. People who focus on losing just 10 per cent of their weight may have the best chance of long-term success. And dropping those first pounds produces the biggest health gains like decreased blood pressure, lower blood cholesterol and lower blood sugar, to name a few.
3. Take it one pound at a time. Crash weight loss programs rarely work. Even if you're able to stick with the severe calorie deprivation or the extreme energy output required, such quick-fix regimens leave you totally unprepared for the moderate but permanent changes needed to sustain the loss. Experts recommend that you strive to drop no more than half to one kilo a week while working to develop eating and activity habits that you can maintain for a lifetime.
4. Weigh in weekly. Evidence from several studies indicates that people who maintain weight loss hop on the scale at least once a week.
5. Get support. Finding a buddy to cheer you along will make the weight loss effort that much easier.
6. Expect to slip. Most people believe that you've got to do it all or it isn't worth doing. But that's not true. If you can't exercise the equivalent of walking 30 miles a week, it doesn't mean you shouldn't exercise at all. Make a start. Do what you can do. Something is always better than nothing.
7. Ease in. Just because you're suddenly burning to lose weight doesn't mean you should immediately plunge into full-throttle workouts. That's prescription for agony, injury and failure. And there's no rush. After all, if you want the weight loss to last, you'll be exercising for the rest of your life.
8. Make it fun. If you don't enjoy your workouts, you probably won't stick with them. For example, you could go dancing, play badminton, or take up a hobby that keeps you moving, like biking, hiking, or gardening.
9. Break it up. You don't have to do all your exercise in one long session. You'd burn just as many calories, and get nearly the same health benefits, by squeezing several shorter bursts of activity into your day.
10. Blend it in. You can exercise practically anytime, anywhere, without any special clothes or equipment. For example, deliberately park your car in the farthest corner of the parking lot, get off the bus one stop short of your destination, take the stairs instead of the elevator, or attack your housework vigorously. Counting up your minutes or mileage at the end of the day can provide an encouraging reward.
Top 10 Tips for Good Digestion
Top 10 Tips for Good Digestion
1. Eat in order of digestibility.
You should eat the easiest to digest foods first in each meal and slowly move towards the more complex. Think of a highway, if the slowest cars are in front they'll hold up the faster cars behind them, causing a traffic jam. The same goes for your food. Eat those fastest to digest first and save the tougher to digest foods for the second half of your meal.
Here are the time sequences for different food groups:
Water & Juices: 20-30 minutes
Fruits, Smoothies, Soups: 30-45 minutes
Vegetables: 30-45 minutes
Beans, Grains, Starches: 2-3 hours
Meat, Fish, Poultry: 3 or more hours
2. Drink warm or hot liquids with your meal.
Ice cold drinks can slow down the digestive process, think of it as putting ice on a muscle. The muscle stiffens and does not function as well. Warm or room temperature water, juice, or decaf tea will encourage proper digestion. (Just remember the traffic jam – drink liquids prior to meals)
3. Eat at regular meals times.
It is important to be regular with what you eat and the times of day you eat. Eating similar food groups and at similar times each day has a regulating effect on your digestive system. Regular in means regular out.
4. Be conscious of what you eat and your portion sizes.
Over consumption is the number one cause of indigestion. Our brain signals the feeling of fullness about ten minutes after we're actually full. So stop eating before you are full. Odds are you'll feel full ten minutes later!
5. Chew your food completely and don't talk while eating.
Incomplete chewing and talking while eating can cause premature swallowing. Our digestive systems are not designed to digest large pieces of food, when we put large pieces in our stomachs it can lead to incomplete digestion (aka: digestive discomfort).
6. Relax while eating your meal.
Eating when you are rushed increases your stress and slows down the digestive process. Create a nice calming atmosphere when eating and make sure you can devote time to eating.
7. Practice good posture.
When you slouch or hunch over extra pressure is put on the digestive organs in your abdomen. This extra pressure can cause poor digestion. You should practice sitting with your shoulders back and your chin tucked in. This will allow more room for the digestive organs and will help improve digestion.
8. Don't eat late at night.
Our bodies, including our digestive system, slow down in the evening hours as it gets ready to rest and rejuvenate. When we put food into our stomachs at these late hours there are not enough digestive enzymes to properly digest it. This undigested food sits in your stomach and will often disturb your sleep.
9. Take a brisk walk after eating.
Forget about not be active for 30 minutes after each meal. Increased physical activity actually helps jumpstart your digestive system and increases the production of digestive enzymes. This will lead to more complete digestion of your food and less digestive discomfort!
10. Try a spinal twist.
Spinal twists allow excess toxins in the digestive system to be released, which has a calming effect. While in a cross legged sitting position, slowly turn to the right and hold while taking 5 deep breathes then repeat this process on the left side.
Monday, March 9, 2009
Pilates - What Is Pilates?
Pilates (pronounced: puh-lah-teez) improves your mental and physical well-being, increases flexibility, and strengthens muscles. Pilates uses controlled movements in the form of mat exercises or equipment to tone and strengthen the body. For decades, it's been the exercise of choice for dancers and gymnasts (and now Hollywood actors), but it was originally used to rehabilitate bedridden or immobile patients during World War I.
What Is Pilates?
Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.
Joseph H. Pilates, the founder of the pilates exercise method, was born in Germany. As a child he was frail, living with asthma in addition to other childhood conditions. To build his body and grow stronger, he took up several different sports, eventually becoming an accomplished athlete. As a nurse in Great Britain during World War I, he designed exercise methods and equipment for immobilized patients and soldiers. In addition to his equipment, Pilates developed a series of mat exercises that focus on the torso. He based these on various exercise methods from around the world, among them the mind-body formats of yoga and Chinese martial arts.
Joseph Pilates believed that our physical and mental health are intertwined. He designed his exercise program around principles that support this philosophy, including concentration, precision, control, breathing, and flowing movements.
There are two ways to exercise in pilates. Today, most people focus on the mat exercises, which require only a floor mat and training. These exercises are designed so that your body uses its own weight as resistance. The other method of pilates uses a variety of machines to tone and strengthen the body, again using the principle of resistance.
Getting Started
The great thing about pilates is that just about everyone - from couch potatoes to fitness buffs - can do it. Because pilates has gained lots of attention recently, there are lots of classes available. You'll probably find that many fitness centers and YMCAs offer pilates classes, mostly in mat work. Some pilates instructors also offer private classes that can be purchased class by class or in blocks of classes; these may combine mat work with machine work. If your health club makes pilates machines available to members, make sure there's a qualified pilates instructor on duty to teach and supervise you during the exercises.
The fact that pilates is hot and classes are springing up everywhere does have a downside, though: inadequate instruction. As with any form of exercise, it is possible to injure yourself if you have a health condition or don't know exactly how to do the moves. Some gyms send their personal trainers to weekend-long courses and then claim they're qualified to teach pilates (they're not!), and this can lead to injury. So look for an instructor who is certified by a group that has a rigorous training program. These instructors have completed several hundred hours of training just in pilates and know the different ways to modify the exercises so new students don't get hurt.
The pilates mat program follows a set sequence, with exercises following on from one another in a natural progression, just as Joseph Pilates designed them. Beginners start with basic exercises and build up to include additional exercises and more advanced positioning.
Keep these tips in mind so that you can get the most out of your pilates workout.
*Stay focused. Pilates is designed to combine your breathing rhythm with your body movements. Qualified instructors teach ways to keep your breathing working in conjunction with the exercises. You will also be taught to concentrate on your muscles and what you are doing. The goal of pilates is to unite your mind and body, which relieves stress and anxiety.
*Be comfortable. Wear comfortable clothes (as you would for yoga - shorts or tights and a T-shirt or tank top are good choices), and keep in mind that pilates is usually done without shoes. If you start feeling uncomfortable, strained, or experience pain, you should stop.
*Let it flow. When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible. Joseph Pilates worked with dancers and designed his movements to flow like a dance.
*Don't leave out the heart. The nice thing about pilates is you don't have to break a sweat if you don't want to - but you can also work the exercises quickly (bearing in mind fluidity, of course!) to get your heart rate going. Or, because pilates is primarily about strength and flexibility, pair your pilates workout with a form of aerobic exercise like swimming or brisk walking.
Most fans of pilates say they stick with the program because it's diverse and interesting. Joseph Pilates designed his program for variety - people do fewer repetitions of a number of exercises rather than lots of repetitions of only a few. He also intended his exercises to be something people could do on their own once they've had proper instruction, cutting down the need to remain dependent on a trainer.
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem.
How much food should I eat?
Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too.
Portion Distortion
People today eat way more than they used to — and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions.
Portion sizes began to increase in the 1980s and have been ballooning ever since. Take bagels, for example: 20 years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels have a 6-inch diameter and 350 calories. One bagel that size actually contains half a person's recommended number of grain servings for an entire day!
The price of such overabundance is high. It's common knowledge that people who consistently overeat are likely to become overweight. But they also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life, people who overeat are at greater risk for heart disease, heart failure, and stroke.
It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.
So what can you do to take back control? A good place to start is knowing about two things that can help you eat smart: serving sizes and recommended amounts of different foods.
Help Yourself: The Truth About Serving Sizes
Look at the label on any product package and you'll see a nutrition information section that gives a serving size for that food. Contrary to popular belief, this serving size is not telling you the amount you should be eating. It's simply a guide to help you see how many calories and nutrients — as well as how much fat, sugar, and salt — you get from eating a specific quantity of that food.
Sometimes the serving size on a package will be a lot less than you are used to eating. In some cases, it's perfectly OK (and even a good idea) to eat more than the serving size listed on the package. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat yet high in nutrition.
But when it comes to foods that are high in calories, sugar, or fat, the serving size can alert you that you may be getting more than is healthy. If you buy a 20-ounce bottle of soda and drink it all at once, the amount you consumed is 20 ounces. But if the label shows the serving size is 8 ounces, not only did you have 2½ servings, you also had 2½ times the listed calories as well as 2½ times the sugar.
Eat Smart: What's Recommended
Serving sizes tell you how much nutrition you're getting from a particular food but they don't tell you which foods you need to stay healthy — and how much of those foods you should eat. That's where the U.S. Department of Agriculture's MyPyramid comes in.
MyPyramid divides foods into six groups:
grains
vegetables
fruits
oils
dairy
meat and beans
MyPyramid then offers guidelines to help people figure out how much of these foods they should eat based on age, gender, and activity level.
Once we know the types of foods and quantities we should be eating, it's easier to figure out how much of that heaping plate of food our bodies actually need as opposed to how much they want. Instead of going along with what your school cafeteria or favorite restaurant puts on your plate, you can take control by eating only the amount you need. 
Using Visual Cues
Serving sizes on food labels and recommended amounts on MyPyramid are usually given in grams, ounces, or cups. Of course, most of us don't carry around food scales and measuring cups. So how can we translate those amounts into quantities we can relate to? That's where the following visual cues come in. (Just be warned: Some might seem small, especially to recovering super-sizers!)
One easy way to size up portions if you don't have any measurements is to take a look at your hand. A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit. A meat portion should be about as big as your palm. And limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.
Another great way to visualize appropriate portions is to use the concept of the "divided plate." Think of your plate as divided into four equal sections. Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies. None of the foods should overlap — or be piled high! Not only will dividing your plate like this help you keep portions under control, it can also help you to balance your meals. 
Portion-Control Tips
Being aware of realistic portion sizes and visualizing portions or using the "divided plate" concept will help you avoid overeating. But sometimes these visual cues can be hard — especially when foods are difficult to measure, like a sandwich, or they're foods like chips and cookies that we tend to eat right out of the bag.
More tips for portion control:
*Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.
*Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you serve yourself a portion in the kitchen first.
*Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat just one!
*Eat three well-rounded meals (with vegetables, proteins, and carbs) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.
*Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.
*Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.
*Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.
*Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.
Most important, make it a habit to let your stomach rather than your eyes tell you when you're done with a meal. 
The key to maintaining a healthy weight is to listen to your body's natural signals about when it's hungry and when it's full. Sometimes these signals can be confused by constant overeating or constant dieting, which is why it pays to watch portion sizes and make smart food choices.
Sprained ankle
Sprained ankle
This factsheet is for people who have a sprained ankle, or who would like information about ankle sprains.
A sprain is an injury to a ligament. Ligaments are strong bands of tissue that connect one bone to another and so help to hold joints together.
What is a sprained ankle?
A sprained ankle is the most common type of soft tissue injury. Soft tissue means any tissue in your body that isn't bone. Each year, around six out of every 1,000 people in England go to their GP or hospital accident and emergency department with a sprained ankle.
A minor sprain is when a ligament is stretched or partially torn. In severe sprains the ligament is completely torn. Sometimes the end of the bone to which a ligament is attached can crack.
Symptoms
When you sprain your ankle there is sometimes a snapping or popping sound and a feeling of "giving way" as a ligament is torn or bone cracked. A sprain can be very painful, with the pain getting worse when you move your ankle. With a severe sprain, you may not be able to bear weight on your leg.
You may have swelling and bruising. Swelling happens soon after the injury but bruising can take up to 24 hours to fully develop. The swelling around your ankle can make it difficult to move your foot, and your ankle may feel unstable.
You should see a doctor if:
*your ankle remains extremely painful or swollen after about two to four weeks.
*you have a lot of pain, redness or swelling over a bony area of your foot
*you can't bear any weight on the affected leg
*there is any obvious change in the shape of your ankle
Causes
The most common type of ankle sprain is when your foot turns inwards, overstretching the ligaments on the outside of your ankle. This is called an inversion sprain.
Half of all ankle sprains happen during sport. They are especially common in sports that involve running and jumping, landing from a jump, fast changes in direction or lots of stop-starts (such as football, basketball and volleyball).
Other common causes of ankle sprains include:
*walking on an irregular surface
*your foot slipping off the edge of a kerb
*twisting your ankle while climbing stairs
*losing your balance wearing high-heels
Diagnosis
You may not need to see your GP or visit the accident and emergency department at a hospital. It depends on how severe your symptoms are.
If you do seek medical treatment, your doctor will examine your ankle to assess how bad the sprain is. He or she will ask about your symptoms and how the injury happened, which will help establish which ligaments are involved. You will also be asked to try and walk.
Your doctor may recommend an X-ray if he or she suspects that a bone has been damaged and needs specific treatment.
Treatment
Treatment depends on how serious the injury is.
Early treatment
All soft tissue injuries should receive the same immediate first aid treatment. Treatment follows the RICE procedure, which stands for the following.
*Rest the injury initially, then re-introduce movement so you don't lose too much muscle strength.
*Ice packs or a bag of frozen peas wrapped in a towel should be applied to your ankle to reduce swelling and bruising. You could also immerse your ankle in ice. You should not apply ice directly to your skin as it can give you an "ice burn" - place a cloth between the ice and skin.
*Compress your ankle by bandaging it to support the injury and help decrease swelling.
*Elevate your ankle by resting your foot above the level of your heart and keep it supported.
Further treatment will vary according to how badly you have sprained your ankle.
Applying heat - eg warm baths or a hot water bottle - may be soothing. They encourage blood flow, the opposite effect of ice, so these treatments should not be used during the first two days while swelling is developing.
Your GP may refer you to a physiotherapist who can advise you on exercises and may use massage, heat, ultrasound or other treatments. A sports medicine specialist may help you if you play professional or competitive sports.
Further treatment will vary according to how badly you have sprained your ankle.
Applying heat - eg warm baths or a hot water bottle - may be soothing. They encourage blood flow, the opposite effect of ice, so these treatments should not be used during the first two days while swelling is developing.
Your GP may refer you to a physiotherapist who can advise you on exercises and may use massage, heat, ultrasound or other treatments. A sports medicine specialist may help you if you play professional or competitive sports.
Medicines
Over-the-counter painkillers can help reduce pain. Some may help reduce swelling. Painkilling creams or gels don't work any better than tablets. Ask your pharmacist for advice and always read the patient information leaflet that comes with the medicine.
Surgery
Surgery can repair torn ankle ligaments, but there isn't enough evidence to say whether this is better than keeping you ankle in a cast, or wearing a support brace. Your doctor may recommend surgery for torn ankle ligaments that aren't getting better.
Recovering from a sprained ankle
The swelling and discomfort should begin to subside after a few days. At this point, you should begin to move your ankle. Compression bandages should normally be taken off after two days because they limit movement. Instead you can use a support or taping that doesn't restrict movement too much.
Initial exercises can include rotating the foot and moving it up and down. Take care not to cause more pain while you are moving your foot. Try to increase the range of movement each day.
Prevention
A brace or taping that supports your ankle, but still allows you to move it, may help prevent you spraining your ankle again.
Warming up and stretching well when you are taking part in sports may reduce the risk of sprains. Aim for a steady build up to exercise rather than occasional bouts of vigorous sport. Try to do some strength and endurance training before the season begins if you are a competitive sports person.
Cardio For Six Pack Abs
Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.
H.I.T.T. - High Intensity Interval Training.
What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?
On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.
So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.
For the next 20 minutes -
Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.
Start stripping that fat and seeing your abs today!
What is Palate Cancer?
Cancer of the palate is a cancerous growth that affects the roof of a person's mouth. The roof of the mouth is called the palate, and it has two parts to it. The hard part consists of a bony frontal portion, which is referred to as the hard palate. The softer part at the back is referred to as the soft palate. Cancer can form in either part of the palate; fortunately, palate cancer is a rare condition.
There's a variety of symptoms that may indicate palate cancer. They include painful mouth swelling, lumps, and mouth ulcers. Symptoms such as difficult and uncomfortable swallowing may also point to palate cancer. Other symptoms include night sweats and weight loss. It's important to note that these symptoms can indicate other types of conditions instead of palate cancer; as such, it is critical to be evaluated by a doctor.
To diagnose cancer of the palate, a doctor takes a complete patient history and performs an examination. The doctor will look for abnormalities of the mouth and take a tissue sample, which is referred to as a biopsy. A pathologist in a laboratory will look for cancer cells within this tissue sample. Besides the biopsy, a doctor may order other tests to determine whether or not the cancer cells have spread beyond the roof of the mouth. These tests may include x-rays, CT (computed tomography) scans, MRI (magnetic resonance imaging) tests, and ultrasounds; in some cases PET (positron emission tomography) scans, which use radioactive materials, are also used to locate actively growing cancerous tissue.
When palate cancer is caught early, treatment is more likely to be successful. Radiation therapy or chemotherapy is often used to treat the disease. In some cases, treatment requires both radiation therapy and chemotherapy. Sometimes surgery is necessary, particularly when the cancer has spread to the lymph nodes of the neck or other parts of the body. Laser microsurgery may even be used for removing small- to medium-sized tumors.
In some cases, such as when the cancer spreads and the patient's life is threatened, it is necessary to remove whole portions of the palate. When this occurs, reconstructive surgery may be used to provide a more normal appearance and install tissue flaps and prosthetics that allow the patient to speak and swallow following surgery. Additionally, rehabilitation therapy may be necessary to help the patient overcome speech and swallowing difficulties, learn to choose foods that will minimize chewing and swallowing problems, and adjust to regular life following surgery. Likewise, patients may receive help with quitting smoking if they so desire.
One of the top causes of palate cancer is tobacco use. In fact, it is estimated that up to 90 percent of oral cancers are caused by cigarette, cigar, and pipe smoking. Chewing tobacco and snuff contribute to that statistic as well. Also implicated in the development of oral cancer are alcoholic beverages and conditions like leukoplakia, which causes white patches in the mouth.
HOW TO KEEP OUR PEARL WHITE TEETH
There are many effective methods of teeth whitening available, but some come with heavy price tags. Here are some steps you can take at home to whiten teeth naturally without breaking the bank.
Things You’ll Need:
Straw
Toothbrush
Lemon Juice
Salt
Baking soda
Hydrogen peroxide
Strawberries
Step 1:
Limit your consumption of drinks that stain tooth enamel. A few of these include coffee, tea and red wine. If you simply can't cut back on these beverages, consider drinking them though a straw to limit the amount of liquid that actually comes in contact with teeth.
Step 2:
Brush your teeth immediately after eating, especially if eating foods that stain easily, such as berries.
Step 3:
Rub raw strawberries on your teeth, preferably pureed. There is an enzyme in strawberries that acts as a whitening agent. You'll want to brush and rinse after applying the strawberries to remove the natural sugars and acids they may leave behind.
Step 4:
Eat crunchy foods that require a lot of chewing such as carrots, celery, broccoli and apples. These foods are abrasive and will remove built up plaque, which dulls the appearance of teeth.
Step 5:
Dip your toothbrush directly into baking soda and brush. The results are worth the lousy taste.
Step 6:
Combine lemon juice and one teaspoon of salt to make a paste-like substance. Brush your teeth and rinse. Again, not so pleasant on the palate, but your teeth will thank you.
Step 7:
Use hydrogen peroxide to brush your teeth. Dip your toothbrush into a small capful of the peroxide and brush as you would with regular toothpaste, being careful not to swallow. Rinse with water.
- Tips -
Consider using one of the several whitening toothpastes on the market that have all-natural ingredients.
Brushing after every meal and flossing regularly are the first steps in maintaining a healthy smile.
Friday, March 6, 2009
The Peppery Green Your Lungs Love
The Peppery Green Your Lungs Love
There's a peppery green related to mustard and garden cress that your lungs truly love. It's watercress.
In fact, a daily bowl may protect against lung cancer, according to John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine.
A Lung-Loving Substance
In a study of both smokers and nonsmokers, those who ate about a cereal-bowl's worth of fresh watercress daily for 8 weeks had less DNA damage to white blood cells -- with smokers seeing the most significant benefit. Makes sense, since it's also thought that the isothiocyanates in watercress may thwart a potent carcinogen in tobacco, according to La Puma. And watercress is darn nutritious to boot. It's chock-full of vitamins, iron, calcium, phosphorus, potassium, and lutein, as well as mustard oil.
Where to Get the Good Stuff
One quick and easy way to get watercress? Drink a V8. It's one of the main vegetables in the juice. But if you'd rather eat your cress than drink it, try making this simple Watercress Salad from EatingWell. Or, for something jazzier, cook up these Beef, Watercress and Roquefort Burgers.
RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
Depression: What are the Symptoms and Types?
We all feel sad at times. It goes with being human. But feeling depressed for an extended period is not normal and is often due to a mood disorder. There are many symptoms of depression, although not everyone with depression has all of them.
Sometimes it is very obvious when people are depressed. They may appear sad, not do the things they usually enjoy, and describe themselves as feeling low and worthless. With other people, depression may be less apparent. Some depressed people never admit to feeling sad or having a low mood, but they usually seem different to people close to them.
Here are the key symptoms of depression:
1.persistent sad, anxious, or "empty" mood
2.feelings of hopelessness or pessimism
3.feelings of guilt, worthlessness, or helplessness
4.loss of interest or pleasure in hobbies and activities once enjoyable
5.decreased energy; fatigue; feeling "slowed down"
6.difficulty concentrating, making decisions, or remembering
7.trouble sleeping, early-morning awakening, or oversleeping
8.changes in appetite or weight or both
9.thoughts of death or suicide, or suicide attempts
10.restlessness or irritability
11.persistent physical symptoms, such as headaches, digestive disorders, and chronic pain that do not respond to routine treatments
There are several different forms of depression. Here are the most common types:
1.major depression – a combination of disabling symptoms that interfere with the ability to work, sleep, study, eat, and enjoy once-pleasurable activities. Major depression prevents a person from functioning normally.
2.dysthymic disorder – long-term (2 years or longer) but less severe symptoms that may not disable a person but can prevent him or her from functioning normally or feeling good.
3.psychotic depression – when a severe depressive illness is accompanied by some form of psychosis, such as a break with reality, hallucinations, and delusions
4.postpartum depression – diagnosed if a new mother develops a major depressive episode within one month after delivery
seasonal affective disorder (SAD) – characterized by the onset of a depressive illness during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer.
People suffering with depression commonly have other mental health and physical conditions, such as anxiety disorders, alcohol and other substance-abuse disorders, and serious medical illnesses.
Coffee Talk: It’s Good for Your Brain
Coffee Talk: It’s Good for Your Brain
Want a fun and easy way to power up your brain? Have a chat over coffee, tea, or even warm milk.
The key here is the chat, not your choice of beverage. Even if they’re brief, occasional bouts of social interaction can help sharpen your wits.
Keep Chatting for Better Thinking
Whether you engage in conversation with a friend, a family member, or the guy behind you in the express line, keep talking. In a recent study of young adults, a mere 10 minutes of face-to-face conversation about a social issue was enough to boost working memory and mental processing speeds. Chitchat was as good as a crossword puzzle, in terms of brain benefits. In fact, the more people socialize, the better their brainpower -- regardless of age.
Mental Aerobics
Conversation requires us to pay attention, remember what was said, deduce the other person’s meaning, and come up with appropriate responses -- some pretty serious mental gymnastics. And when it comes to mental muscle, it’s use it or lose it.
Bonus: Socializing can improve your mood, too.
RealAge Benefit: Visiting friends during times when they are stressed can make your RealAge 8 years younger.
Want a fun and easy way to power up your brain? Have a chat over coffee, tea, or even warm milk.
The key here is the chat, not your choice of beverage. Even if they’re brief, occasional bouts of social interaction can help sharpen your wits.
Keep Chatting for Better Thinking
Whether you engage in conversation with a friend, a family member, or the guy behind you in the express line, keep talking. In a recent study of young adults, a mere 10 minutes of face-to-face conversation about a social issue was enough to boost working memory and mental processing speeds. Chitchat was as good as a crossword puzzle, in terms of brain benefits. In fact, the more people socialize, the better their brainpower -- regardless of age.
Mental Aerobics
Conversation requires us to pay attention, remember what was said, deduce the other person’s meaning, and come up with appropriate responses -- some pretty serious mental gymnastics. And when it comes to mental muscle, it’s use it or lose it.
Bonus: Socializing can improve your mood, too.
RealAge Benefit: Visiting friends during times when they are stressed can make your RealAge 8 years younger.
Chronic Back Pain and Some great Ideas
Chronic Back Pain and Some great Ideas
If a pain recurs and lasts for more than three to four months, it is a chronic back pain. Generally, back pain is obvious. Our spine is the centre point of major bundles of nerves and hence, pains are common in this area even by a slight twist or bend during the normal course. A normal pain subsides in itself. However, if the pain does not subside for a long time and when it gets stimulated with every small movement, it means that the pain is chronic and needs immediate attention. Now let us see how to deal with chronic backaches successfully.
What To Do When Confronted With Back Attacks?
Unlike common backaches, severe pains are more serious and definitely need to be treated under the supervision of an experienced doctor. Nevertheless, if it is very difficult to bear the pain till you visit your doctor, you should know how to deal with such situations. People suffering from severe backache usually find it difficult to sleep. Improper sleep will only add more stress to the backache. Hence, the right way to sleep during back pains putting least stress on the spine is to sleep on your side with your knees bending at a 90-degree angle, or to sleep on your back by placing a pillow beneath your knees. You can try some anti-inflammatory medicines to get some temporary relief from the pain. However, all these techniques are only for managing the situation temporarily and for a permanent cure of a backache, you should immediately consult your doctor.
Magnetic Therapy - A Best Remedy For Chronic Pains
Magnetic therapy is a kind of treatment in which a magnetic pad is provided to the patient to place it at the area of pain in order to gain relief. These pads are also recommended to be used as mattresses and by sleeping on them; the patient can get permanent relief from his backpain. Usually during an injury, the affected area gets inflamed and it creates an imbalance at the cellular level in its sodium and potassium ion concentrations. Hence, magnetic therapy helps to rebalance the electromagnetic ion concentrations efficiently, thus healing the condition more speedily and effectively. It not only restores mobility but also enhances flexibility and minimizes the chances of muscle spasms.
The above stated tips are some of the common tips to cope with your severe backache problems. However, the most important thing that people suffering from back pains should know is to avoid lengthy bed rests. Although bed rest is important, it should be minimized or avoided as far as possible. Bed rest only delays the rehabilitation process. However, you can do some simple exercises without injuring your back and strengthen your back muscles to speed up the chronic back pain healing process.
Be it a lower or a severe upper back pain, if it does not subside and persists, it can be a chronic back pain. Know from here what a magnetic therapy is and how useful is it in dealing with severe back pain and what makes it the best back pain cure in chronic ailments.
Hair Loss - Simple Steps
If you are experiencing hair loss it is important you act now and not wait until it becomes noticeable and start to affect the way you look and feel about yourself. Whether you are a male or female, few things will affect confidence and esteem like a noticeably balding head.
Going bald will make you look, feel and actually act older. Your personality and attitude will change to reflect your dampened ego. You will become less outgoing and less apt to approach members of the opposite sex. Your going bald can dictate the way you are seen and treated by others and yourself.
I know, for at the tender age of 21 I started rapidly loosing my hair and all those negative changes started to happen in my life. It was sheer determination and the dread of looking like my old grand dad this early that turned things around for me.
If you are experiencing hair loss, here are some things I learned that helped me with my battle to stop from going bald and retake control of my life.
1. Check with your doctor.Sometimes hair loss can be a symptom of disease. Thyroid disease, Lupus and Diabetes are two examples of illnesses known to case balding. Check with your doctor and be sure there is not a more serious matter at hand.
2. Watch your diet.Eating correctly will affect not only the overall health of your body, it will also affect the health of your hair and scalp. Maintaining a proper diet is critical for keeping healthy locks.
3. Check your stress levels.Anxiety and stress are common causes of hair loss. Regardless of how hectic life may get, you should take every necessary step to reduce tension and limit its affect on your body. If you must, use yoga, meditation or some other form of stress reduction technique.
4. Careful what you use on your head.Many of todays' hair care products contain chemicals that are harsh and can actually be damaging. Check the ingredients of your shampoos, dyes, perms and conditioners. Choose products that substitute chemicals with natural substances that are milder and which stimulate the scalp and encourage growth.
These few tips will go far in avoiding further hair loss and may even reverse the process. Do your research and take all necessary steps. Going bald can be painful but there are many products on the market that will help. Just know that the issue can be successfully addressed and the earlier you act the better.
Don't wait until it's too far gone. There are products that can immediately stop hair loss and quickly re grow your hair.
Tuesday, March 3, 2009
Human Body Anatomy - PART 2
KIDNEYS - Starts ageing at 50
With kidneys, the number of filtering units (nephrons) that remove waste from the bloodstream starts to reduce in middle age.
One effect of this is their inability to turn off urine production at night, causing frequent trips to the bathroom.
The kidneys of a 75-year-old person will filter only half the amount of blood that a 30-year-old's will.
PROSTATE - Starts ageing at 50
The prostate often becomes enlarged with age, leading to problems such as increased need to urinate, says Professor Roger Kirby, director of the Prostate Centre in London.
This is known as benign prostatic hyperplasia and affects half of men over 50, but rarely those under 40.
It occurs when the prostate absorbs large amounts of the male sex hormone testosterone, which increases the growth of cells in the prostate.
A normal prostate is the size of a walnut, but the condition can increase this to the size of a tangerine.
BONES - Start ageing at 35
'Throughout our life, old bone is broken down by cells called osteoclasts and replaced by bone-building cells called osteoblasts - a process called bone turnover,' explains Robert Moots, professor of rheumatology at Aintree University Hospital in Liverpool.
Children's bone growth is rapid - the skeleton takes just two years to renew itself completely. In adults, this can take ten years.
Until our mid-20s, bone density is still increasing. But at 35 bone loss begins as part of the natural ageing process.
This becomes more rapid in post-menopausal women and can cause the bone-thinning condition osteoporosis.
The shrinking in size and density of bones can lead to loss of height. Bones in the back shrivel up or crumble between the vertebrae. We lose two inches in height by the time we're 80.
TEETH - Start ageing at 40
As we age, we produce less saliva, which washes away bacteria, so teeth and gums are more vulnerable to decay.
Receding gums - when tissue is lost from gums around the teeth - is common in adults over 40.
MUSCLES - Start ageing at 30
Muscle is constantly being built up and broken down, a process which is well balanced in young adults.
However, by the time we're 30, breakdown is greater than buildup, explains Professor Robert Moots.
Once adults reach 40, they start to lose between 0.5 and 2 per cent of their muscle each year. Regular exercise can help prevent this.
HEARING - Starts ageing mid-50s
More than half of people over 60 lose hearing because of their age, according to the Royal National Institute for the Deaf.
The condition, known as presbycusis, happens due to a loss of 'hair cells' - tiny sensory cells in the inner ear which pick up sound vibrations and send them to the brain.
SKIN - Starts ageing mid-20s
The skin starts to age naturally in your mid-20s.
According to Dr Andrew Wright, a consultant dermatologist with Bradford NHS Trust, as we get older production of collagen - the protein which acts as scaffolding to the skin - slows, and elastin, the substance that enables skin to snap back into place, has less spring and can even break.
Dead skin cells don't shed as quickly and turnover of new skin cells may decrease slightly.
This causes fine wrinkles and thin, transparent skin - even if the first signs may not appear until our mid-30s (unless accelerated by smoking or sun damage).
TASTE AND SMELL - Start ageing at 60
We start out in life with about 10,000 taste buds scattered on the tongue. This number can halve later in life.
After we turn 60, taste and smell gradually decline, partly as a result of the normal ageing process.
This can be accelerated by problems such as polyps in the nasal or sinus cavities. It can also be the cumulative effect of years of smoking.
FERTILITY - Starts ageing at 35
Female fertility begins to decline after 35, as the number and quality of eggs in the ovaries start to fall.
The lining of the womb may become thinner, making it less likely for a fertilised egg to take, and also creating an environment hostile to sperm.
Male fertility also starts to drop around this age. Men who wait until their 40s before starting a family have a greater chance of their partner having a miscarriage, because of the poorer quality of their sperm.
HAIR - Starts ageing at 30
Male hair loss usually begins in the 30s. Hair is made in tiny pouches just under the skin's surface, known as follices.
A hair normally grows from each follicle for about three years, is then shed, and a new hair grows.
However, with male-pattern baldness, changes in levels of testosterone from their early-30s affect this cycle, causing the hair follicles to shrink.
Each new hair is thinner than the previous one. Eventually, all that remains is a much smaller hair follicle and a thin stump of hair that does not grow out to the skin surface.
Most people will have some grey hair by the age of 35. When we are young, our hair is coloured by the pigments produced by cells in the hair follicle known as melanocytes.
As we grow older, melanocytes become less active, so less pigment is produced, the colour fades, and grey hairs grow instead.
Human Body Anatomy - PART 1
Time: When your body really starts going downhill
There's no denying the ticking of a woman's biological clock - but men are not immune, either. French doctors have found that the quality of sperm starts to deteriorate by 35, so that by the time a man is 45 a third of pregnancies end in miscarriage. Here, with the help of leading clinicians, Angela Epstein identifies the ages when different parts of the body start to lose their battle with time.
BRAIN - Starts ageing at 20
As we get older, the number of nerve cells - or neurons - in the brain decrease. We start with around 100 billion, but in our 20s this number starts to decline.
By 40, we could be losing up to 10,000 per day, affecting memory, co-ordination and brain function.
In fact, while the neurons are important, it's actually the deterioration of the gaps between the brain cells that has the biggest impact, says Dr Wojtek Rakowicz, a consultant neurologist at Imperial College Healthcare NHS Trust in London.
We all assume grey hair and wrinkles are the first signs of ageing, but some parts of your body are worn out long before you look old
These tiny gaps between the end of one brain nerve cell and another are called synapses. Their job is to ensure the flow of information from one cell to another, and as we age we make fewer.
GUT - Starts ageing at 55
A healthy gut has a good balance between harmful and 'friendly' bacteria.
But levels of friendly bacteria in the gut drop significantly after 55, particularly in the large intestine, says Tom MacDonald, professor of immunology at Barts And The London medical school.
As a result, we suffer from poor digestion and an increased risk of gut disease.
Constipation is more likely as we age, as the flow of digestive juices from the stomach, liver, pancreas and small intestine slows down.
BREASTS - Start ageing at 35
BY their mid-30s, women's breasts start losing tissue and fat, reducing size and fullness.
Sagging starts properly at 40 and the areola (the area surrounding the nipple) can shrink considerably.
Although breast cancer risk increases with age, it's not related to physical changes in the breast.
More likely, says Gareth Evans, breast cancer specialist at St Mary's Hospital, Manchester, our cells become damaged with age - as a result, the genes which control cell growth can mutate, causing cancer.
BLADDER - Starts ageing at 65
Loss of bladder control is more likely when you hit 65.
The bladder starts to contract suddenly, even when it's not full.
Women are more vulnerable to bladder problems as, after the menopause, declining oestrogen levels make tissues in the urethra - the tube through which urine passes - thinner and weaker, reducing bladder support.
Bladder capacity in an older adult generally is about half that of a younger person - about two cups in a 30-year-old and one cup in a 70-year-old.
This causes more frequent trips to the loo, particularly as poor muscle tone means the bladder may not fully empty. This in turn can lead to urinary tract infections.
LUNGS - Start ageing at 20
Lung capacity slowly starts to decrease from the age of 20.
By the age of 40, some people are already experiencing breathlessness. This is partly because the muscles and the rib cage which control breathing stiffen up.
It's then harder to work the lungs and also means some air remains in the lungs after breathing out - causing breathlessness.
Aged 30, the average man can inhale two pints of air in one breath. By 70, it's down to one.
VOICE - Starts ageing at 65
Our voices become quieter and hoarser with age. The soft tissues in the voice box (larynx) weaken, affecting the pitch, loudness and quality of the voice.
A woman's voice may become huskier and lower in pitch, whereas a man's might become thinner and higher.
EYES - Start ageing at 40
Glasses are the norm for many over-40s as failing eyesight kicks in - usually long-sightedness, affecting our ability to see objects up close.
As we age, the eye's ability to focus deteriorates because the eyes' muscles become weaker, says Andrew Lotery, professor of ophthalmology at the University of Southampton.
HEART - Starts ageing at 40
The heart pumps blood less effectively around the body as we get older.
This is because blood vessels become less elastic, while arteries can harden or become blocked because of fatty deposits forming on the coronary arteries - caused by eating too much saturated fat.
The blood supply to the heart is then reduced, resulting in painful
angina.
Men over 45 and women over 55 are at greater risk of a heart attack.
A recent study by Lloyds Pharmacy found the average person in the UK has a 'heart age' five years older than their chronological age, probably due to obesity and lack of exercise.
LIVER - Starts ageing at 70
This is the only organ in the body which seems to defy the ag ing process.
'Its cells have an extraordinary capacity to regenerate,' explain David Lloyd, a consultant liver surgeon at Leicester Royal Infir mary.
He says he can remove ha a liver during surgery and it will grow to the size of a complete liver within three months.
If a donor doesn't drink, use drug or suffer from infection, then it is possible to transplant a 70-year-old liver into a 20-year-old.
Make A Successful Weight Loss Just By Drinking Water - Maybe The Easiest Weight Loss Method
Make A Successful Weight Loss Just By Drinking Water - Maybe The Easiest Weight Loss Method
Well, you may have heard it before - you can lose weight just by drinking pure plain water. Do you think it is like that? Yes, it is, you can lose weight just by drinking water. I will explain why it is so.
There are studies that show that just by drinking water your metabolism will increase with up to 30 percentages. That is quite impressive, isn't it? To make your weight loss possible you need to drink eight glasses of water every day, and if you have lots of overweight you need to drink a few glasses more. If you live in a warm climate or if you exercise very intensive you need to drink more than the eight glasses. You may be thinking that eight glasses is much water to drink, but you shouldn't drink it at the same time; instead you need to spread it out throughout the day.
Drinking water is not only great for your weight loss. Just by drinking lots of water you will look better because your skin will become more glowing. Your muscles will work more effective when you exercise which will lead to a better shaped body.
A few tips about how you should act when you decide to lose weight just by drinking water:
• Start every morning with a glass of water.
• Drink a glass of water before every meal.
• Drink lukewarm water, it may be easier to drink lots of water when it isn't cold.
• Add a slice of lemon if you don't like the taste of the water.
• Avoid drinking just before you go to bed.
Drinking water is a cheap and very effective way to lose weight, but often you need to add some diet and exercise to make your weight loss effective.
Your Nails
You may not think about your nails, unless you just painted them blue or your mom says it's time to trim them. But your nails have a job to do. The hard surface of your nails helps to protect the tips of your fingers and toes. And your fingernails make it easier to scratch an itch or remove a dog hair from your sweater.
Nails themselves are made of keratin (say: kair-uh-tin). This is the same substance your body uses to create hair and the top layer of your skin. You had fingernails and toenails before you were even born. Where do they come from?
It may look like your fingernails and toenails start growing where your U-shaped cuticle (say: kyoo-tih-kul) begins. But there's more going on under the surface. Nails start in the nail root, hidden under the cuticle.
When cells at the root of the nail grow, the new nail cells push out the old nail cells. These old cells flatten and harden, thanks to keratin, a protein made by these cells. The newly formed nail then slides along the nail bed, the flat surface under your nails. The nail bed sits on top of tiny blood vessels that feed it and give your nails their pink color.
Your fingernails grow slowly — in fact, they grow about one tenth of an inch (2.5 millimeters) each month. At that rate it can take about 3 to 6 months to completely replace a nail.
Where your nail meets your skin is your cuticle. Cuticles help to protect the new nail as it grows out from the nail root. The lunula (say: loon-yuh-luh) — which comes from the Latin word for "moon" — is that pale half circle just above the cuticle. Your lunula is easiest to see on your thumbnails.
Nail Care
You might need an adult to help you trim your fingernails and toenails, which can be a little challenging. A nail clipper or a pair of nail scissors may be used. To smooth jagged edges, you can use a nail file or emery board, which works like sandpaper.
Fingernails should be trimmed straight across and slightly rounded at the top. Having nicely trimmed nails can keep you from biting or picking at them, which can lead to infections. It's also a good idea to moisturize nails and cuticles regularly. A little hand lotion will do the trick.
Because toenails are slowpokes (they don't grow nearly as fast as fingernails), they don't need to be trimmed as often. They should be trimmed straight across, which can be difficult, so you might want to ask a parent for help.
Manicures and Pedicures
Sometimes people get their fingernails and toenails cut and polished by a professional. Manicures (done on hands and fingernails) and pedicures (done on feet and toenails) are popular services for girls and women, but if you get one, you'll want to be sure the salon follows strict guidelines for cleaning its tools and the stations where hands and feet are washed, trimmed, buffed, and polished.
To prevent infections and other problems, experts recommend taking your own nail clippers and other tools to the manicurist or pedicurist. That's better because you won't be exposed to bacteria and other bad stuff that can linger on the tools that were used on other people's hands and feet.
It can be fun to do your own manicure or pedicure at home, but you may want to ask for an adult's help. Use special care with sharp tools, nail polish, or nail polish remover. These items can be especially dangerous if a little brother or sister gets hold of them! Also, the ingredients in some nail polishes and removers can be damaging and dry out your nails.
Common Nail Problems
Most of the time, your nails are pink and healthy, but sometimes nails have problems. Some of the most common for kids include:
*ingrown nail — when the nail curves down and into the skin, causing pain and, sometimes, an infection
*nail injury — when you drop something on your big toe or catch your finger in a drawer. A bruise may appear under the nail and sometimes the nail falls off. A new one grows in its place.
*nail deformity — when the nail isn't smooth, like a healthy nail. People who bite or pick at their nails a lot can have this problem, but it also can occur because the person has an illness that affects the nail.
*hangnail — when a loose strip of dead skin hangs from the edge of a fingernail. Hangnails hurt if you pull them off.
Some of these problems, such as a minor nail injury or hangnail, can be handled at home by your mom or dad. But infections and more serious nail injuries need a doctor's care. Signs of a nail infection include pain, redness, puffiness (swelling), and maybe some pus.
What Your Nails Have to Say
Don't be surprised if your doctor takes a look at your nails at your next checkup, even if you're having no problems with them. Fingernails provide good clues to a person's overall health.
For instance, when the doctor presses your nails, he or she is checking your blood circulation. By looking at your nails, a doctor may find changes that may be associated with skin problems, lung disease, anemia, and other medical conditions. Your nails are in the know!
Monday, March 2, 2009
YOUR EYES
YOUR EYES
Which part of your body lets you read the back of a cereal box, check out a rainbow, and see a softball heading your way? Which part lets you cry when you're sad and makes tears to protect itself? Which part has muscles that adjust to let you focus on things that are close up or far away? If you guessed the eye, you're right!
Your eyes are at work from the moment you wake up to the moment you close them to go to sleep. They take in tons of information about the world around you — shapes, colors, movements, and more. Then they send the information to your brain for processing so the brain knows what's going on outside of your body.
You can see that the eye's pretty amazing. So, come on — let's take a tour of its many parts.
Eye See
You can check out different parts of the eye by looking at your own eye in the mirror or by looking at (but not touching) a friend's eye. Some of the eye's parts are easy to see, so most friends will say OK. Most friends won't say OK if you ask to see their liver! 
The eye is about as big as a ping-pong ball and sits in a little hollow area (the eye socket) in the skull. The eyelid protects the front part of the eye. The lid helps keep the eye clean and moist by opening and shutting several times a minute. This is called blinking, and it's both a voluntary and involuntary action, meaning you can blink whenever you want to, but it also happens without you even thinking about it.
The eyelid also has great reflexes, which are automatic body responses, that protect the eye. When you step into bright light, for example, the eyelids squeeze together tightly to protect your eyes until they can adjust to the light. And if you flutter your fingers close (but not too close!) to your friend's eyes, you'll be sure to see your friend's eyes blink. Your friend's eyelids shut automatically to protect the eye from possible danger. And speaking of fluttering, don't forget eyelashes. They work with the eyelids to keep dirt and other unwanted stuff out of your eyes.
The white part of the eyeball is called the sclera (say: sklair-uh). The sclera is made of a tough material and has the important job of covering most of the eyeball. Think of the sclera as your eyeball's outer coat. Look very closely at the white of the eye, and you'll see lines that look like tiny pink threads. These are blood vessels, the tiny tubes that deliver blood, to the sclera.
The cornea (say: kor-nee-uh), a transparent dome, sits in front of the colored part of the eye. The cornea helps the eye focus as light makes its way through. It is a very important part of the eye, but you can hardly see it because it's made of clear tissue. Like clear glass, the cornea gives your eye a clear window to view the world through.
Behind the cornea are the iris, the pupil, and the anterior chamber. The iris (say: eye-riss) is the colorful part of the eye. When we say a person has blue eyes, we really mean the person has blue irises! The iris has muscles attached to it that change its shape. This allows the iris to control how much light goes through the pupil (say: pyoo-pul).
The pupil is the black circle in the center of the iris, which is really an opening in the iris, and it lets light enter the eye. To see how this works, use a small flashlight to see how your eyes or a friend's eyes respond to changes in brightness. The pupils will get smaller when the light shines near them and they'll open wider when the light is gone.
The anterior (say: an-teer-ee-ur) chamber is the space between the cornea and the iris. This space is filled with a special transparent fluid that nourishes the eye and keeps it healthy.
Light, Lens, Action 
These next parts are really cool, but you can't see them with just your own eyes! Doctors use special microscopes to look at these inner parts of the eye, such as the lens. After light enters the pupil, it hits the lens. The lens sits behind the iris and is clear and colorless. The lens' job is to focus light rays on the back of the eyeball — a part called the retina (say: ret-i-nuh). The lens works much like the lens of a movie projector at the movies. Next time you sit in the dark theater, look behind you at the stream of light coming from the projection booth. This light goes through a powerful lens, which is focusing the images onto the screen, so you can see the movie clearly. In the eye's case, however, the film screen is your retina.
Your retina is in the very back of the eye. It holds millions of cells that are sensitive to light. The retina takes the light the eye receives and changes it into nerve signals so the brain can understand what the eye is seeing.
The lens is suspended in the eye by a bunch of fibers. These fibers are attached to a muscle called the ciliary (say: sil-ee-air-ee) muscle. The ciliary muscle has the amazing job of changing the shape of the lens. That's right — the lens actually changes shape right inside your eye! Try looking away from your computer and focusing on something way across the room. Even though you didn't feel a thing, the shape of your lenses changed. When you look at things up close, the lens becomes thicker to focus the correct image onto the retina. When you look at things far away, the lens becomes thinner.
The biggest part of the eye sits behind the lens and is called the vitreous (say: vih-tree-us) body. The vitreous body forms two thirds of the eye's volume and gives the eye its shape. It's filled with a clear, jelly-like material called the vitreous humor. Ever touch toy eyeballs in a store? Sometimes they're kind of squishy — that's because they're made to feel like they're filled with vitreous humor. In a real eye, after light passes through the lens, it shines straight through the vitreous humor to the back of the eye.
Rods and Cones
The retina uses special cells called rods and cones to process light. Just how many rods and cones does your retina have? How about 120 million rods and 7 million cones — in each eye!
Rods see in black, white, and shades of gray and tell us the form or shape that something has. Rods can't tell the difference between colors, but they are super-sensitive, allowing us to see when it's very dark.
Cones sense color and they need more light than rods to work well. Cones are most helpful in normal or bright light. The retina has three types of cones. Each cone type is sensitive to one of three different colors — red, green, or blue — to help you see different ranges of color. Together, these cones can sense combinations of light waves that enable our eyes to see millions of colors.
Rods and cones process the light to give you the total picture. You're able to see that your friend has brown skin and is wearing a blue hat while he tosses an orange basketball.
Sometimes someone's eyeball shape makes it difficult for the cornea, lens, and retina to work perfectly as a team. When this happens, some of what the person sees will be out of focus.
To correct this fuzzy vision, many people, including many kids, wear glasses. Glasses help the eyes focus images correctly on the retina and allow someone to see clearly. As adults get older, their eyes lose the ability to focus well and they often need glasses to see things up close or far away. Most older people you know — like your grandparents — probably wear glasses.
To the Brain!
Think of the optic nerve as the great messenger in the back of your eye. The rods and cones of the retina change the colors and shapes you see into millions of nerve messages. Then, the optic nerve carries those messages from the eye to the brain! The optic nerve serves as a high-speed telephone line connecting the eye to the brain. When you see an image, your eye "telephones" your brain with a report on what you are seeing so the brain can translate that report into "cat," "apple," or "bicycle," or whatever the case may be.
Have No Fear, You Have Tears
For crying out loud, the eye has its own special bathing system — tears! Above the outer corner of each eye are the lacrimal (say: lak-ruh-mul) glands, which make tears. Every time you blink your eye, a tiny bit of tear fluid comes out of your upper eyelid. It helps wash away germs, dust, or other particles that don't belong in your eye.
Tears also keep your eye from drying out. Then the fluid drains out of your eye by going into the lacrimal duct (this is also called the tear duct). You can see the opening of your tear duct if you very gently pull down the inside corner of your eye. When you see a tiny little hole, you've found the tear duct.
Your eyes sometimes make more tear fluid than normal to protect themselves. This may have happened to you if you've been poked in the eye, if you've been in a dusty or smoking area, or if you've been near someone who's cutting onions.
And how about the last time you felt sad, scared, or upset? Your eyes got a message from your brain to make you cry, and the lacrimal glands made many, many tears.
Your eyes do some great things for you, so take these steps to protect them:
*Wear goggles in classes where debris or chemicals could go flying, such as wood shop, metal shop, science lab, or art.
*Wear eye protection when playing racquetball, hockey, skiing, or other sports that could injure your eyes.
*Wear sunglasses. Too much light can damage your eyes and cause vision problems, such as cataracts, later in life. If the lens gets cloudy, it's called a cataract. A cataract prevents light from reaching the retina and makes it difficult to see.
The eyes you have will be yours forever — treat them right and they'll never be out of sight!
The Essential Vitamins For Hair Growth
The average rate of growth for hair is about one half an inch per month. The average person has about 100,000 strands of hair on their head. By the time hair gets to shoulder length level, it is about 2 years old.
The question becomes, after 2+ years of constant wear, how can you possibly keep your hair look young, shiny, and resilient? The answer to your question: vitamins.
A person's overall health is reflected in their hair. A good diet, regular exercise, and a low stress level is a pretty good way to ensure great looking hair. On the other side, a poor diet, little exercise, and a bunch of stress will have your hair looking dull and lifeless, that is assuming you have much left.
With so many factors working against your hair already, it is important to take that extra step to ensure beautiful hair. There are many suggestions out there to help with this task.
Amino acids and B vitamins are useful in helping hair grow strong and fast. With only one half an inch of hair growth per month being the average, every little bit helps.
Beta-carotine will also help with hair growth. As the body demands it, beta-carotine will turn into vitamin A, which is known to help maintain growth and bone development, strength around nerve fibers, and promote healthy skin, nails, and hair. Green and yellow vegetables as well as fruits are known to house beta-carotine.
Protein is very good for the promotion of strong, healthy hair. Since hair is made from protein, a diet rich in protein will help yield beautiful hair. Some foods that have high levels of protein are eggs, yogurt, and fish.
Soy and soy protein have been shown to yield strong results in hair growth. Studies have shown that soy has helped hair to grow longer as well as strengthen it.
On the other side there are several things that you should avoid that will lead to hair problems. One of the major impediments to healthy hair is smoking. Tests have shown that smoking causes your capillaries to contract, reducing the amount of blood that can reach the hair follicles. With less blood come fewer nutrients.
While there are many factors that affect hair, proper nutrition is a sure way to get real, noticeable results that will stay.