||Step your way
|To add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs. This can be done at home, in your office or apartment building. Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt).|
||A 5 min break
|For every one hour of work, take a five minute break and stretch,
walk, or meditate. With just a few minutes of relaxation (or doing something other than work), you'll increase your physical activity as well as productivity and feel better throughout the day.|
||Eat your beans!
|Nutrient compounds called 'flavonoids' have been found to be effective antioxidants that help protect against heart disease and cancer. These flavonoids are found in the coating of such beans as navy, pintos, kidney, great northern and black beans.|
|If you're trying to lose weight, keep a food diary. In it, write
down every morsel that goes in your mouth each day. Do this for a week to become aware of what you may not have realized goes into your mouth. Then modify your portions and think twice before taking "just one bite".|
|Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.|
||Where diets go wrong
|When we discover that we are heavier than we want to be, we have a natural inclination to eat less food. We may skip lunch or eat only a tiny amount of our dinner in the hope that if we eat less our body will burn off some of its fat. But that is not necessarily true. Eating less actually makes it more difficult to lose weight. |
|Protect your skin from the sun with a block that screens both UVB and UVA light. Make sure your sunscreen contains both titanium dioxide and zinc oxide. Sunblock manufacturers went ballistic about popular ingredients avobenzone or Parsol 1789 when it was discovered that the chemical deteriorates in sunlight. There is no perfect sunblock, but wearing any lotion with a SPF of 15 to 30 is still effective.|
||Avoid over-eating (Part 4)
|Wait 10 minutes before snacking: Between meal snacks are usually impulsive acts. A wait before eating them will often make you realize you aren't hungry after all. Also, keep the right stuff up front - make such foods as fruit and vegetables readily available by keeping them in the front of the refrigerator shelves. |
||Avoid over-eating (Part 3)
|Eat off smaller plates!
Drink a 12 ounce glass of water before eating - it will take up room in your stomach and make you feel less hungry.|
||Avoid over-eating (Part 2)
|Eat only while sitting down:
Much extra food in consumed on the run. Making it a point to sit down while eating. It will help you think about how much you are consuming. |
||Avoid over-eating (Part 1)
|Slow down, chew with purpose: Take at least 20 minutes to consume a meal. Taking longer to eat will make you feel as though you are eating more. Enjoy the conversation and companionship.
||Wash your hands!
|Medical research has revealed that washing your hands at least five times per day with soap could dramatically reduce illness and common cough and cold infections.|
||Breathe away the headache
|At the start of a headache take a little time-out for some deep breathing. Two minutes proper breathing can chase away the headaches.
||Ear Pain While Flying
|If you usually have ear pain while flying, try taking a decongestant medicine before you get on the plane the next time you travel. You can also swallow often and chew gum during the flight. Babies can suck on a bottle or a pacifier during the flight. These tips work better if you try them before your ears start to hurt.
||VCR for better Health
|Use your VCR to your advantage. If your time is limited and you have trouble applying information from books you should consider videos. Many top fitness experts and pro bodybuilders produce and sell videos of their routines and philosophies, including such topics as nutrition, training for mass/shape, and supplementation|
|Typical heart disease symptoms are uncomfortable pressure, fullness, squeezing or pain in the center of the chest lasting more than a few minutes and pain spreading to the shoulder, neck or arms.|
|Eating your 10 servings a day of fruits and veggies could be the best way to increase antioxidant capacity. Although all fruits and veggies have them, the best foods for antioxidants are cauliflower, peas and oranges. |
||Gum Disease - the signs
|Keep your eye out for gum disease in your child's mouth; signs include: bad breath, bleeding gums, swollen and red gums, and diminishing gums that move away from the teeth. |
||For a Flatter Stomach
|Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.|
||See Fitness Results
|If you've already started a workout program and can't seem to see results, check the way your pants fit. Are they slightly loose around the waist, not as tight as they were? Sometimes clothes can show you results that the scale cannot. Weight variations are subtle|
||Eat and Fight Cancer
|Eat vegetables from the cabbage family several times a week. Cruciferous vegetables such as bok choy, broccoli, collards, cabbage and turnips may help protect against colon and rectal cancer|
|You've heard the old saying, "muscle weighs more than fat." That's true, therefore muscle burns more calories than fat. So increasing muscle also helps you lose weight. To maximize your calorie burning during weight training, increase repetitions rather than increasing weight to build strength without bulking up. Take very short rest periods between sets (no more than 45 seconds) to speed up metabolism and also burn more calories.
||Is Hynosis for you?
|Hypnosis may not be for you if you have certain psychological conditions — particularly those caused by chemical imbalances in the brain. If you suffer from psychosis, severe depression or another organic psychiatric problem, talk to your mental health care professional first.
It's a good idea to spend some time with the professional to determine whether you will work well together.
||Is Anthrax Contagious?
|Direct person-to-person spread of anthrax is extremely unlikely to occur. Communicability is not a concern in managing or visiting with patients with inhalational anthrax.
||Preventing Breast Cancer
|Although it is rare, breast cancer can occur in women under 30. Make an effort to find out if breast cancer has occurred in any of your relatives.|
||Weight Training Tip
|Proper breathing technique is extremely important during training. Breathing supplies oxygen to the muscle cells, which is essential for muscle contraction, and helps deliver energy and build the muscle. Make sure to exhale when you lift the weight and inhale when you lower it.
||Avoid Travel while Pregnant
|It is not advisable to travel to some places while pregnant as some vaccinations normally used to prevent serious diseases are not advisable in pregnancy eg yellow fever. In addition, some diseases are much more serious for the mother (and may increase the risk of a stillborn child) in pregnancy eg malaria.|
||Cure Bad Breath
|Chew fresh parsley after eating a meal. This fragrant herb contains an antiseptic that kills bacteria in the mouth. It's effective against garlic and onions too, as are mint leaves.
|Make sure that you get adequate amounts of
calcium and by doing regular
throughout life. You can strengthen
your bones and even prevent loss of
bone mass as you age.
||Starve a fever? A Myth
|Starve a fever, feed a cold?
Don't do either. Ailing bodies need nutrients to recover. Eating is always a good idea, but if illness saps the appetite, drink plenty of fluids to head off dehydration.
||Move Your Body
|Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. |
||Tips to avoid over eating
- Slow down, chew with purpose: Take at least 20 minutes to consume a meal. Taking longer to eat will make you feel as though you are eating more. Enjoy the conversation and companionship.
- Eat only while sitting down: Much extra food in consumed on the run. Making it a point to sit down while eating will help you think about how much you are consuming.
- Eat off smaller plates!
- Drink a 12 ounce glass of water before eating: It will take up room in your stomach and make you feel less hungry.
- Wait 10 minutes before snacking: Between meal snacks are usually impulsive acts. A wait before eating them will often make you realize you aren't hungry after all.
- Keep the right stuff up front: Make such foods as fruit and vegetables readily available by keeping them in the front of the refrigerator shelves.
- Take warm baths.
- Drink chamomile or mint tea.
- Lie on your back, with a pillow under your knees.
- Place a hot water bottle or heating pad on your abdomen or lower back.
- Engage in moderate exercise such as stretching or walking.
- Massage your lower back and abdomen.
- Get adequate rest and steep.
||Acne and zit tips
|Wash regularly with medicated soap or detergent lotion and hot water. If this does not work, try antiseptic and keratolytic creams. Your chemist will advise you which to use.
Try not to touch your face with your hands - you just leave more germs on it, and it has enough to cope with already.
Don't squeeze or pick the spots or blackheads - you will make them worse, quite apart from damaging your skin structure and leaving scars.
If fatty foods, such as chocolate, cheese, nuts and fried food, or sweets, make your spots worse, stop eating them.
Fresh fruits and raw vegetables are far better for your skin.
Try to get sunlight on your face in short bursts and without burning your skin.
Keep your hair short and wash it regularly. The oil on dirty hair that falls on your face can cause spots.
If you have to use cosmetics, ask your chemist for a non-greasy make.
If your spots turn into cysts, go and see your doctor. He may prescribe antibiotics, or a hormone or vitamin A preparation, which are necessary to prevent the cysts from turning into scars.
For acne that hasn't seemed to respond to anything: Use 2-3 teaspoons of dried basil leaves to 1 cup boiling water. Steep 10-20 minutes.
Cool, and apply with cotton ball
||Travel Health Tips
If you are planning to go to a malaria endemic area you have to start
taking malarial prophylaxis tablets (different tablets depending on the
country you are visiting) 2 weeks before traveling out of your country of
residence and 4 weeks after you come back.
Before traveling to the African countries ensure that you take yellow
fever vaccination. This is in the form of a single injection which will
protect you for ten years. |
3 Flu jab
You need to take a flu jab when you go to a country with high density of
population eg. places of religious significance, and preferably annually. In order to ensure your on-going immunity to influenza. This is true for the elderly and those with impaired immunity (e.g. diabetics).
4 Hepatitis A and B
Generally speaking you should be protected against Hepatitis A and B and
typhoid but this is absolutely critical when you are traveling to developing countries. These are extremely infectious and dangerous diseases. Hepatitis B can also be transmitted sexually therefore adequate precaution has to be taken.
5 Hepatitis A
You need to take 2 doses 6 months apart, this will give you a lasting protection. Ensure that you take the vaccination well in advance before your holiday
You need to take 2 injections, 4 weeks apart and a third injection about 3
months later. Ensure that you complete your vaccination course much in advance to your holiday. The hepatitis B is effective for 7 years.
You need to take 2 doses 4 weeks apart, which will cover you for 3 years, after which you will need a booster shot to keep your vaccination level effective.
Tip from Dr. Abdul Rahman A. Mohammed
|So you have bought those new shoes, but does that mean there is trouble ahead. More often than not they can cause blisters.
To stop this happening rub a little egg white on the tender areas of your feet. The egg white will provide a protective layer on your skin
|The popularity of cigars is fueled by the perception that cigars are much safer than cigarettes. This makes no medical sense since cigar smoke is known to contain the same toxic and cancer-causing (carcinogenic) chemicals as cigarette smoke.|
|Remember, no matter which physical activity you do, exercise at a pace that makes you perspire but not become breathless, a pace you could sustain for 30 minutes without difficulty. |
|Sunglasses aren't just accessories for the summer, they are necessary protection for your eyes. Sunglasses provide one of the best sources of UV protection.|
||Tea - the Miracle Drink
|Drinking at least 8 ounces of tea a day --- whether hot or cold --- appears to cut the risk of heart attack by 44 percent.
Tea is one of the single best cancer fighters you can put in your body|
|Feedings should begin within an hour of birth and continue eight to 12 times every 24 hours, with each feeding lasting 20 to 30 minutes|
||A Balanced Diet
|To keep oneself healthy, one must eat a balanced diet and exercise regularly. A balanced diet includes portions of food from all 4 food groups. Carbohydrates (rice & wheat) - 50% - 60%, Fat 10% - 15%, Protein (meat & dairy products) 20% - 30% and for minerals and vitamins, one must eat fruits & vegetables.
Tip from Dr. Kuldeep Suri
||Precautions before a trip
|Before travelling to any country, you must always remember to contact your doctor one month before your travel and ask about your child's vaccinations and other precautions you need to take before starting your trip.
Tip by Dr. Kuldeep Suri
|Hernias do not normally hurt except when they first occur - for instance during heavy lifting. After this they may be a bit uncomfortable but are usually not actually painful. If a hernia does become painful it may be
strangulating; this happens when the blood supply to it is cut off by pressure on the neck of the sac. You should seek medical advice for this.|
||Make Bitter Sweet!
|If your child has to take large tablets with a bitter taste ask your doctor if the medicine can be made into a syrup or liquid. If this can not be done then crush the tablets and put them into a mixture with milk or mashed potato. Children have a habit of getting to like even the most obnoxious medicines so do not be put off by first reactions . Make medicine-taking a happy occasion by giving love and extra attention.|
|Hypochondria is usually a sign of some underlying emotional disturbance. It is an attitude of mind which leads to anxiety about , and preoccupation with, one's health; the cause of this attitude of mind is always some underlying emotional disturbance.
|Hiccups are only a case for medical treatment if they are associated with some other symptoms which suggest that there is something seriously wrong - in which case the underlying cause needs treatment - or if they go on for so long that you feel tense and exhausted.
||Avoid Heat Cramps
|If some one gets a heat cramp due to strenuous physical exertion in high temperature it is best to give diluted salt water by mouth . Also apply
firm hand pressure to cramped muscles.
|Milk can help to neutralize stomach acid and is an excellent remedy that brings relief for heartburn ; especially when you might want to avoid taking medicine.
||Prevent Urinary Stones
|Urinary Stones is a known problem in hot climatic areas and usually scares people because of the severity of the symptoms. The most important thing for prevention of stone is consumption of excessive liquids. |