Care for Lips: Dark and Cracked lips

Care for Lips:
A beautiful smile lights up a day. It makes your face more beautiful and lively. Your lips are the most important and exquisitely sensitive part of your body. And therefore you have to take special care of your lips.
Beauty Experts tells you what are the common problems and how to take care of them..............
The common lips problems are:
*Dark Lips
*Cracked lips
1) Dark Lips:
   You will be surprised to know that our lips unlike most part of our body do not have any melanin pigment to protect them. Lips are covered on the outside by a thin layer of skin and on the inside by virtually transparent mucous membranes.
Therefore it is necessary to take care of our lips and to eat well-balanced food and lots of fruits.
If you have dark lips you have to do the following………
*Eat plenty of fruits and vegetables.
* Stop smoking.
* Avoid lipstick.
* Apply a layer of oil and leave it on for several hours. Best apply before    going to bed
* Mix coconut oil and almond oil in equal quantity. Apply a coat of this on    the lips and leave on overnight. This has to be done daily for at least    two weeks for best results.
* Massage lips: Every night with a mixture of 1/2 tsp. Glycerine and 1/2   tsp. Castor oil with 1/2 tsp. Lemon juice and leave overnight.
*Apply cream from curds with saffron on your lips.
Cracked Lips:
Lips do not produce oil like our skin, because they have no oil producing glands. The skin on our lips is actually mucous membrane, so for them to remain smooth and chap free is a bit of a challenge. The most common cause of cracked lips are allergic reaction to cosmetics, skin infections, extreme weather conditions like excess sun and wind exposure, biting of the lips or a vitamin B deficiency.
If you have cracked lips you have to do the following………
*Protect the lips from weather by applying heavy plain cream.
*Avoid licking your lips.
*To cure dry chapped lips apply peanut butter or coco butter to your   lips before going to bed.
*Grind rose petals with cream on the top of milk and apply on lips to   cure the cracked lips
*Take vitamin B, C foods in diet.
*Mix 2 drops of glycerine with 1 tsp of cream on the top of milk and   apply to lips to cure the chapped lips and keep overnight to get smooth   and shiny lips.
*Mix equal quantities of nutmeg, turmeric, and fresh butter and apply to   lips.
*Hot water fomentation, followed by a mixture of Vaseline and honey   applied on the lips at least thrice a week will prevent lips from   chapping.
*Lips should be moisturized and exfoliated. Exfoliate lips with your gentle    facial scrub using a toothbrush or just the tips of
your fingers. You can   make a paste using baking soda and water to exfoliate lips as well.    Work it for a minute and then rinse with lukewarm water.
General Care for lips:
*Apply cold cream or moisturizer or lip balm before applying lipstick.
*To get natural pink lips apply beetroot juice before bed.
*Grind rose petals and apply on lips to get smooth pink lips
*Apply menthol based lip balm and take an old brush and brush gently on lips (don t rub too hard, because lip are very sensitive) to get rid off chapped lips.

Your digestive system

So there you are, sitting at lunch, enjoying some grilled chicken pizza and a few orange wedges. When you're finished, you take a last drink of milk, wipe your mouth, and head to your next class. In a few minutes you're thinking about the capital of Oregon or your science fair project. You've completely forgotten about that pizza lunch you just ate. But it's still in your stomach — sort of like a science experiment that happens all the time!
Your digestive (say: dye-jes-tiv) system started working even before you took the first bite of your pizza. And the digestive system will be busy at work on your chewed-up lunch for the next few hours — or sometimes days, depending upon what you've eaten. This process, called digestion, allows your body to get the nutrients and energy it needs from the food you eat. So let's find out what's happening to that pizza, orange, and milk.
The Mouth Starts Everything Moving
Even before you eat, when you smell a tasty food, see it, or think about it, digestion begins. Saliva (say: suh-lye-vuh), or spit, begins to form in your mouth. When you do eat, the saliva breaks down the chemicals in the food a bit, which helps make the food mushy and easy to swallow. Your tongue helps out, pushing the food around while you chew with your teeth. When you're ready to swallow, the tongue pushes a tiny bit of mushed-up food called a bolus (say: bow-lus) toward the back of your throat and into the opening of your esophagus, the second part of the digestive tract.
The esophagus (say: ih-sah-fuh-gus) is like a stretchy pipe that's about 10 inches (25 centimeters) long. It moves food from the back of your throat to your stomach. But also at the back of your throat is your windpipe, which allows air to come in and out of your body. When you swallow a small ball of mushed-up food or liquids, a special flap called the epiglottis (say: eh-pih-glah-tiss) flops down over the opening of your windpipe to make sure the food enters the esophagus and not the windpipe.
If you've ever drunk something too fast, started to cough, and heard someone say that your drink "went down the wrong way," the person meant that it went down your windpipe by mistake. This happens when the epiglottis doesn't have enough time to flop down, and you cough involuntarily (without thinking about it) to clear your windpipe.
Once food has entered the esophagus, it doesn't just drop right into your stomach. Instead, muscles in the walls of the esophagus move in a wavy way to slowly squeeze the food through the esophagus. This takes about 2 or 3 seconds.
See You in the Stomach
Your stomach is attached to the end of the esophagus. It's a stretchy sack shaped like the letter J. It has three important jobs:
1. to store the food you've eaten
2. to break down the food into a liquidy mixture
3. to slowly empty that liquidy mixture into the small intestine
The stomach is like a mixer, churning and mashing together all the small balls of food that came down the esophagus into smaller and smaller pieces. It does this with help from the strong muscles in the walls of the stomach and gastric (say: gas-trik) juices that also come from the stomach's walls. In addition to breaking down food, gastric juices also help kill bacteria that might be in the eaten food.
Onward to the small intestine!
22 Feet Isn't Small at All
The small intestine (say: in-tes-tin) is a long tube that's about 1½ inches to 2 inches (about 3.5 to 5 centimeters) around, and it's packed inside you beneath your stomach. If you stretched out an adult's small intestine, it would be about 22 feet long (6.7 meters) — that's like 22 notebooks lined up end to end, all in a row!
The small intestine breaks down the food mixture even more so your body can absorb all the vitamins, minerals, proteins, carbohydrates, and fats. The chicken on your pizza is full of proteins — and a little fat — and the small intestine can help extract them with a little help from three friends: the pancreas (say: pan-kree-us), liver, and gallbladder.
Those organs send different juices to the first part of the small intestine. These juices help to digest food and allow the body to absorb nutrients. The pancreas makes juices that help the body digest fats and protein. A juice from the liver called bile helps to absorb fats into the bloodstream. And the gallbladder serves as a warehouse for bile, storing it until the body needs it.
Your food may spend as long as 4 hours in the small intestine and will become a very thin, watery mixture. It's time well spent because, at the end of the journey, the nutrients from your pizza, orange, and milk can pass from the intestine into the blood. Once in the blood, your body is closer to benefiting from the complex carbohydrates in the pizza crust, the vitamin C in your orange, the protein in the chicken, and the calcium in your milk.
Next stop for these nutrients: the liver! And the leftover waste — remnants of the food that your body can't use — goes on to the large intestine.
Love Your Liver
The nutrient-rich blood comes directly to the liver for processing. The liver filters out harmful substances or wastes, turning some of the waste into more bile. The liver even helps figure out how many nutrients will go to the rest of the body, and how many will stay behind in storage. For example, the liver stores certain vitamins and a type of sugar your body uses for energy.
That's One Large Intestine
At 3 or 4 inches around (about 7 to 10 centimeters), the large intestine is fatter than the small intestine and it's almost the last stop on the digestive tract. Like the small intestine, it is packed into the body, and would measure 5 feet (about 1.5 meters) long if you spread it out.
The large intestine has a tiny tube with a closed end coming off it called the appendix (say: uh-pen-dix). It's part of the digestive tract, but it doesn't seem to do anything, though it can cause big problems because it sometimes gets infected and needs to be removed.
Like we mentioned, after most of the nutrients are removed from the food mixture there is waste left over — stuff your body can't use. This stuff needs to be passed out of the body. Can you guess where it ends up? Well, here's a hint: It goes out with a flush.
Before it goes, it passes through the part of the large intestine called the colon (say: coh-lun), which is where the body gets its last chance to absorb the water and some minerals into the blood. As the water leaves the waste product, what's left gets harder and harder as it keeps moving along, until it becomes a solid. Yep, it's poop (also called stool or a bowel movement).
The large intestine pushes the poop into the rectum (say: rek-tum), the very last stop on the digestive tract. The solid waste stays here until you are ready to go to the bathroom. When you go to the bathroom, you are getting rid of this solid waste by pushing it through the anus (say: ay-nus). There's the flush we were talking about!

Dig That Digestive System
You can help your digestive system by drinking water and eating a healthy diet that includes foods rich in fiber. High-fiber foods, like fruits, vegetables, and whole grains, make it easier for poop to pass through your system.
The digestive system is a pretty important part of your body. Without it, you couldn't get the nutrients you need to grow properly and stay healthy. And next time you sit down to lunch, you'll know where your food goes — from start to finish!

WHY DO YOU BURP ?

WHY DO YOU  BURP?

"Burp!"
You cover your mouth with your hand, but it's too late. The people at the next table in the lunchroom already heard. As you turn back to your soda, you think: Where did that burp come from?
A burp — sometimes called a belch — is nothing but gas. When you eat or drink, you don't just swallow food or liquid. You also swallow air at the same time. The air we breathe contains gases, like nitrogen (say: ny-truh-jen) and oxygen (say: ahk-sih-jen).
Sometimes when you swallow these gases, they need to get out. That's where burping comes in! Extra gas is forced out of the stomach, up through the esophagus (say: ih-sah-fuh-gus, the tube for food that connects the back of the throat to the stomach), and out of the mouth as a burp.
Some kids find that drinking soda or other carbonated beverages makes them burp more. Can you guess why? If you're thinking that it's because these drinks contain extra gas, you're right! The gas that makes the drinks fizzy is carbon dioxide (say: kar-bon dy-ahk-side), another gas that can bring on big burps. Sometimes eating or drinking too fast can make a person burp because this can send extra air into the stomach. The same thing happens when you drink through a straw: extra air in = more burps out.
Burping is almost never anything to worry about. Everybody does it at least once in a while, and it's very unusual for burping to mean something is wrong in a kid's body. What can you do if you're around people and you feel a burp coming on?
It seems like the only people who can get away with really loud burps are little babies — their parents cheer when they burp because it means that the babies won't feel the extra gas in their stomachs and cry. But unless you're tiny and bald, it's probably a good idea to be polite when it's time to burp. Try to burp quietly and cover your mouth. Of course, whether your burp is loud or quiet, saying "excuse me" can't hurt either.

EPILEPSY

EPILEPSY

Epilepsy, chronic brain disorder characterized by repeated convulsions or seizures. The seizures can occur as a result of underlying brain damage, a structural brain lesion, as part of a systemic medical illness, or may be idiopathic (no organic cause). Epileptic seizures differ with the type of condition and may consist of loss of consciousness, convulsive jerking of parts of the body, emotional explosions, or periods of mental confusion. Studies show that although epilepsy is not inherited, predisposition to the disorder is a hereditary trait responsible for some of the idiopathic cases.
In individuals suffering from epilepsy, the brain waves, which are manifestations of electrical activity in the cerebral cortex, have a characteristically abnormal rhythm produced by excessive and synchronous nerve-cell discharges. Furthermore, the wave patterns differ markedly according to type. Recordings of the brain waves are therefore important in the diagnosis and study of the disease, and are obtained by means of a device called the electroencephalograph.
No specific cure for epilepsy exists, but seizures can be prevented or reduced in frequency in nearly 90 per cent of the patients by the administration of drugs. The anticonvulsant drugs employed include diphenylhydantoin (phenytoin), phenobarbital, carbamazepine, ethosuximide, and valproic acid.
Because epileptic seizures vary in intensity and in symptoms, epilepsy is divided into the following major types: focal seizures (including psychomotor seizures) and generalized seizures (including grand-mal and petit-mal seizures).
The onset of an attack of grand-mal epilepsy is often signalled by an involuntary scream, caused by contraction of the respiratory muscles. As loss of consciousness sets in, the entire body is gripped by a spastic muscular contraction. The face becomes livid, the breathing is arrested, and the back arched. Subsequently, alternate contractions and relaxations of the muscles throw the body into such violent agitation that the patient is subject to serious injury. A folded handkerchief in the mouth may help prevent tongue and cheeks from being bitten during a seizure. After the convulsion subsides, the patient is exhausted and may sleep heavily. Fatigue and depression are often experienced upon awakening, and occasionally the patient has no memory of the seizure. Attacks occur at varying intervals, in some cases as seldom as once a year and in others as frequently as several times a day. Seizures may occur successively with no intervening period of consciousness; this condition, known as status epilepticus, affects approximately 8 per cent of those subject to grand-mal attacks and may be fatal unless treated promptly with diazepam or other drugs.
In petit-mal epilepsy the seizures are characterized by a sudden, momentary loss or impairment of consciousness. Overt symptoms are often as slight as an upward staring of the eyes, a staggering gait, or a twitching of the facial muscles. The patient often resumes activity without realizing that the seizure has occurred.
In psychomotor epilepsy the main symptom is amnesia. Duration of the seizures varies from a few minutes to several hours. Activity of the patient does not cease during the seizure, although behaviour is totally unrelated to environment. Also called temporal-lobe epilepsy, this form of seizure can be preceded by an aura (abdominal discomfort, dizziness, or strange odours and sensations). Some severe forms of temporal-lobe epilepsy are successfully treated by surgical removal of the damaged part of the brain.

Healthy Fruits Juice.....

Carrot + Ginger + Apple 
- Boost and cleanse our system.
Apple + Cucumber + Celery - 
Prevent cancer, reduce cholesterol, and improve stomach upset and headache.   
Tomato + Carrot + Apple -
Improve skin complexion and bad breath.   
Bitter gourd + Apple + Milk - 
Avoid bad breath and reduce internal body heat.   
Orange + Ginger + Cucumber -
Improve Skin texture and moisture and reduce body heat.   
Pineapple + Apple + Watermelon -
To dispel excess salts, nourishes the bladder and kidney.   
Apple + Cucumber + Kiwi -
To improve skin complexion.   
Pear & Banana -
  regulates sugar content.   
Carrot + Apple + Pear + Mango
- Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .   
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2
that increase cell activity and strengthen body immunity.   
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron.
Improve skin complexion and metabolism.   
Banana + Pineapple + Milk -
Rich in vitamin with nutritious and prevent constipation.

Cancer News - Avoid Anti Perspirants. Use Deodorants

CANCER NEWS FROM JOHN HOPKINS HOSPITAL
A friend of mine who has received Chemotherapy and is now receiving Radiation at Princess Margaret Hospital for breast cancer phoned me today to tell me what they have now found about causes of breast cancer. And then
tonight, I got the same information from another friend in Montreal .
The person with the cancer has been told by the hospital to only use deodorant rather than an anti-per spirant. The reasons are outlined in the letter below. Anyway, I thought it was worth sharing.
Ladies!! Be aware! Gentlemen, pass this on to the ladies in your life!
Sometime ago, I attended a Breast-Cancer- Awareness seminar. During the Q&A period, asked why the most common area for  breast cancer was near the
armpit. My question could not be answered at that time. The leading cause of breast cancer is the use of anti-per spirant. What?  A concentration of toxins leads to cell mutations, a.k.a. cancer.  Yes, ANTI-PERSPIRANT. Most
of the products out there are an antiperspirant /deodorant combination, so go home and check. Deodorant is fine, anti-per spirant is not. Here's why:
The human body has a few areas that it uses to purge toxins from the body; behind the knees, behind the ears, the groin area, and armpits. The toxins
are purged in the form of perspiration.  Anti-per spirant, as the name clearly indicates, prevents you from perspiring, thereby inhibiting the body from purging toxins from below the armpits. These toxins do not just magically disappear. Instead, the body deposits them in the lymph nodes
below the arms since it cannot sweat them out. Nearly all breast cancer tumours occur in the upper outside quadrant of the breast area. This is
precisely where the lymph nodes are located. Additionally, men are less likely (but not completely exempt) to develop breast cancer prompted by anti-per spirant usage because most of the anti-per spirant product is caught in their hair and is not directly applied to the skin. Women who apply
anti-per spirant right after shaving increase the risk further because shaving causes almost imperceptible nicks in the skin, which give the chemicals entrance into the body from the armpit area.
PLEASE pass this along to anyone you care about.
Breast cancer is becoming frighteningly common. This awareness may save lives.

The top five cancer-causing foods

There are some foods that people who are at high risk for developing cancer should definitely avoid. Generally, says natural health researcher Mike Adams, they should avoid foods that contain ingredients known to cause cancer, such as refined sugars and grains , hydrogenated oils, and nitrates. But which foods are the absolute worst?
The top five cancer-causing foods are:
1. Hot dogs
Because they are high in nitrates, the Cancer Prevention Coalition advises that children eat no more than 12 hot dogs a month. If you can't live without hot dogs, buy those made without sodium nitrate.
2. Processed meats and bacon
Also high in the same sodium nitrates found in hot dogs, bacon, and other processed meats raise the risk of heart disease. The saturated fat in bacon also contributes to cancer.
3. Doughnuts
Doughnuts are cancer-causing double trouble. First, they are made with white flour, sugar, and hydrogenated oils, then fried at high temperatures. Doughnuts, says Adams , may be the worst food you can possibly eat to raise your risk of cancer.
4. French fries
Like doughnuts, French fries are made with hydrogenated oils and then fried at high temperatures. They also contain cancer- causing acrylamides which occur during the frying process. They should be called cancer fries, not French fries, said Adams .
5. Chips, crackers, and cookies
All are usually made with white flour and sugar. Even the ones whose labels claim to be free of trans-fats generally contain small amounts of trans-fats.

Benefits And Source Of Vitamin C

Each one of us knows that Vitamin C is good for health but do we actually know how beneficial it is.To get acquainted with so-called cure-all vitamin, firstly understand what is the genre of Vitamin C.Categorized under water-soluble vitamins, it is accountable for many body functions, and is an essential part of diet. Every person must take at least 90mg of Vitamin C in his/her daily diet. Citrus fruits and vegetables, like orange, grapes, tangerines, tomatoes, peppers, broccoli, and even potatoes, are good sources of Vitamin C. It protects our body from several diseases and has been proved to enhance the immune system. Given below are the benefits of Vitamin C.
      * It keeps a check on the presence of cholesterol in the body. Thus, it actually helps to prevent gall bladder disease and even heart problems.
      * Recommended intake of Vitamin C helps in maintaining healthy blood pressure levels.
      * It facilitates collagen repair and formation. So, it also helps you to look younger.
      * It aids the function of body immune system. Hence, ingesting more of this vitamin in winters protects from problems, like cold & cough. It also aids in healing from scrapes and bruises.
      * Being an anti-oxidant, Vitamin C also protects the body from free radicals that could cause heart disease and cancer.
      * It also helps to maintain healthy gums. People, who lack Vitamin C, frequently develop black and swollen gums, called scurvy.
      * Over consumption of Vitamin C is not exactly harmful because being a water-soluble vitamin, extra amount gets excreted in urine. However, too much consumption can lead to problems of stones in later stages.

Blood Donation

Person above 18 years of age and over 50 Kgs. in weight can donate blood once in three months.
A normal adult has five to six liters of blood in his/her body of which only 300 ml is used during blood donation.
This blood is replaced by your body within 24 to 48 hours!
No special diet, rest or medicine is required after blood donation.
The donor should not have taken any medicine in the last 48 hours.
The donor should not have contacted jaundice in the previous three years.
Every donor is given a medical checkup prior to donation to see if he/she is medically fit and doesn't suffer from anemia, high blood pressure etc.,
The donor cannot contract AIDS or any other disease by donating blood.
Make Blood donation a habit . 
There are many persons
including females who has donated blood more than 10 -20 times in their life
Start with your B'day or from just today. Your little contribution can save someone's life.

What are Symptoms of Prostate Cancer?

Prostate cancer is a type of cancer that attacks a man’s prostate, which is a small gland shaped like a walnut. This gland is responsible for producing seminal fluid, which is used to transport and support sperm.
Although any man can develop prostate cancer, there are certain risk factors that increase a person’s likelihood of developing the disease. Men over the age of 50, for example, are at a substantially greater risk of developing prostate cancer. African-American men are also more susceptible, as are men with high levels of testosterone. This is because testosterone stimulates prostate gland growth. Therefore, men who have undergone testosterone therapy or who suffer from hypergonadism are at a greater risk for prostate cancer.
Men with high-fat diets or those who are obese also increase their chances of developing prostate cancer. Similarly, those with a family history of prostate cancer at an increased risk. Some studies have shown that men who have had a vasectomy are also more likely to get prostate cancer, but this has yet to be proven.
There are many signs and symptoms of prostate cancer that all men should watch for, particularly those in the high risk categories. These symptoms include an urgent need to urinate, as well as difficulty with starting urination. A man with prostate cancer may also experience a dull pain in the lower pelvic region, hips, back, or upper thighs.
A weak or dribbling urine flow, or a flow that breaks up intermittently, is also a sign of prostate cancer. Some men may also frequently urinate at night or feel as if their bladder is never really empty. In addition, they may feel pain while urinating or notice blood in the urine.
In some cases, a man with prostate cancer may experience painful ejaculation. He may also experience unexplained weight loss or bone pain that does not seem to subside. In some cases, a man with prostate cancer will not have any symptoms at all. For this reason, prostate cancer is often not detected until it has spread to other areas of the body. When diagnosed early, however, prostate cancer is almost always curable.

Treatments for Frequent Urination in Adults

Frequent urination in adults is the result of numerous conditions. For example, pressure of a fetus on the bladder of a pregnant woman will cause her to feel like she may constantly need to go to the bathroom. Diabetes or an enlarged prostate can also cause frequent urination. Urinary tract infections are suspect when an otherwise healthy patient reports frequent urination. In general, when a patient reports frequent urination to a doctor, the doctor will want to rule out possible conditions that may be causing the problem.
Most often, frequent urination is associated with a condition called overactive bladder. When other causes have been ruled out, patients can get treatment for overactive bladder in a number of forms. Most have probably seen ads for the medication Detrol®, which helps reduce the “urge to go.” Another effective medication for frequent urination due to overactive bladder is Ditropan®. Both medications are often first line treatments for this condition.
Sometimes frequent urination becomes a behavioral compulsion. People may have had accidents in the past or suffer from leakage of urine, called urinary incontinence. They have to carefully map trips so that they can use bathrooms along the way. Some people even feel reluctant to leave their homes because the compulsion or urge to use the bathroom is very strong or they fear embarrassment if they have an accident in public. Such people may also lose sleep at night and have to make multiple trips to the bathroom.
In addition to medication, doctors may employ cognitive behavioral therapy to help the person “train” his or her bladder to be less active. When frequent urination is part habitual and behavior related, therapy to change one’s behavior may help reduce trips to the bathroom. Occasionally, frequent urination does not cease through medication and behavioral therapy. Currently, urologists have two surgical options to offer patients who are not helped by less invasive therapies. These are augmentation cytoplasty, and the placing of a sacral nerve stimulator.
Placing a sacral nerve stimulator is similar to putting in a pacemaker. A small device is placed in a person’s abdomen that connects to the sacral nerves under the tailbone. This stimulator helps regulate nerve responses to the bladder, which can reduce frequent urination problems.
Augmentation cytoplasty resects part of the bowel, and uses this tissue to enlarge the bladder. This surgery tends to be less preferred, since many patients may need to remove urine with a urine catheter after the surgery. Urine catheterization tends to be linked to increased risk of bladder and kidney infections, and can be as inconvenient as the initial problem of frequent urination and overactive bladder.
Frequent urination is often thought of as a natural consequence of aging. In fact there are many who do not have this problem. Urologists suggest that exercise, and a diet rich in fiber may help prevent frequent urination. Additionally, avoiding alcohol and caffeine, which are both diuretics, can reduce the urge to go. Doctors also advise those experiencing frequent urination to seek medical attention to diagnose and treat overactive bladder, or other conditions that may be causing the problem.

What is Oral Cancer ?

Oral cancer refers to the growth of cancerous cells in the mouth, on the lips, on the tongue, in the sinuses, and in the throat or pharynx. It’s important to pay attention to signs of oral cancer, and these can vary depending upon where the cancer is present. Early diagnosis does improve outlook and prognosis tremendously, so all people should be aware of common signs of this condition.
People should see doctors if they notice swellings, bumps or sores in the mouth or on the lips that don’t heal after about two weeks. When the mouth bleeds regularly and with no explanation, this may also be a symptom of oral cancer. Some people notice sores on the face or neck, in addition to having sores in the mouth. Other symptoms of oral cancers can include ear pain, persistent hoarseness in the throat or difficulty swallowing, a feeling that something is caught in the throat, and rapid weight loss. Another common sign is white patches or white stripes in the mouth.
Most people don’t have all of these symptoms. Instead, they may have one or two symptoms at onset of oral cancer. Doctors recommend people see a physician if they detect the presence of one of these symptoms. They can indicate other conditions, and many of these conditions require treatment too, so people benefit by being cautious and checking out these potential warning signs with their doctors.
Some physicians recommend seeing a dentist instead, if sores or white patches are noted in the mouth. It can also help to see a dentist on a regular basis. Two cleanings a year may be a great way to screen for oral cancer, especially if the dentist performs an oral exam. If a dentist finds any suspicious lesions, he can biopsy them.
Due to the large area over which oral cancer can be spread, treatment and diagnosis are variable. Like many forms of cancer, emphasis is on removing cancerous cells and then using chemotherapy and/or radiation to kill any remaining cancer cells. The trouble with removal of cancerous cells is that in some people it can affect survivability of teeth and ability to talk. This is another reason it is essential to get early diagnosis of oral cancer, so that removal of cancerous cells doesn’t impact normal use of mouth and throat later.
There are certain people more likely to get oral cancer. These include people who drink alcohol and those who use tobacco products. Smoking is especially risky and results in about 70-80% of all oral cancers. Sometimes viruses may cause these cancers, and this may be especially the case when the cancer affects young adults. Another common cause, especially of cancer on the lips, is frequent sun exposure.

INDOOR & OUTDOOR EXERCISE

Caring for our health is a priority for most of us.  But the demands of balancing work, family and community responsibilities often leave us with little time for ourselves.
Get that body into gear for the new year.  January is a great time to begin an exercise routine, or to freshen up the one you already have.  So, if you've made a resolution to get fit this year, let's get going.  Try something new like karate, tai chi or water aerobics.  Or if you are just getting started, walking is a good option.
Walking is an excellent way to keep fit all year long.  You can walk at the office, at home, or at another location like a park, a beach, a mall or a track.  Have a spouse, a group of friends or a pet join you.  Or, you can walk alone, using that time to focus on inner thoughts.

What are Diuretics ?

Substances that augment "diuresis," or the removal of fluids from the body through urination, are considered diuretics. More commonly known as "water pills," diuretics may be prescription or over the counter drugs. They may also be homeopathic remedies or foods that help to prevent or treat fluid retention. It is best to consult with a healthcare professional before using any form of diuretics.
Diuretics are used for many reasons. They may be indicated for people who suffer from edema, an intense accumulation of fluids in the body's tissues, and those who suffer from high blood pressure or other heart related diseases. Increasing the production of urine not only releases fluid, but also helps rid the body of excess salts and may reduce blood volume.
Some people use diuretics as a weight loss aid, usually when a large amount of weight needs to be lost in a short amount of time. The fact is that diuretics are not proven to promote the loss of fat; they simply remove retained fluid. While the scale may show the loss of a few pounds, it is a temporary loss. This is not a healthy way to lose weight. Abusing diuretics can lead to dehydration and sometimes severe potassium deficiencies, which can be dangerous.
For those who only require minimal fluid reduction, and have no real health concerns, foods with natural diuretic properties may be a better alternative than drug-based diuretics. Some foods that contain natural diuretics are cranberries and cranberry juice, coffee and other beverages that contain caffeine, and apple cider vinegar. Apple cider vinegar also contains potassium, so it may help avoid potassium deficiency. Still, it should be used sparingly. Adding fruits and vegetables such as cucumbers, watermelon and others that contain a lot of water will also help increase urination.
Natural diuretics should also be used in moderation, and even though they may be healthier than taking water pills, you shouldn't overdo it. It is always a good idea to check with your doctor before beginning any new regimen, and that includes taking natural remedies, taking over the counter medications, and even using foods to treat medical problems.

Why exercise is wise

---

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.

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.

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.