1 - POSTPONE YOUR DEATH by jianghongl

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									                                      Page-1.

                        “ postpone your death ”.
                                      Page.

   Chapters Contents                            1

1. Some words by the Author.                    3

2. Introduction to this Book.                   15

3. Human body Parts & life

4. Our Health problems, an overview.

5. Medical Conditions & its prevention.

6. Women’s Health.

7. Single Women’s Health.

8. Older Women’s Health.

9. Men’s Health.

10. Single Men’s Health.

11. Older Men’s Health issues.

12. Kid’s Health Problems.

13. Teenage Health.

14. Widow’s Health.

15. Widower’s Health.

16. Preventive Family Medicine.

17. Prevention is better than cure.
                                             Page-2

18. Preventing ignorance, the first step.

19. Health Literacy& Prevention.

20. Pre-marital counseling, a must.

21. Human Health issues as a Whole.

22. Easy medicine to prevent Diseases.

23. Vaccines to prevent Diseases.

24. Food as preventive Medicine.

25. Cooking as preventive Medicine.

26. Good Nutrition & Health.

27. Sleep in prevention.

28. Air as prevention.

29. Water as prevention.

30. Soil as prevention.

31. Yoga/Physic-therapy.

32. Nature in prevention.

33. Role of Housewives in prevention.

34. Marketing of preventive ideas & steps.

35. Social Benefits & risk of Longevity.

36. Conclusion.
                                     Page-3

                                CHAPTER-1

                         Some words by the Author.

Sometimes very small ideas having enormous potent may sprout out of
some silly moments which can even change your life, the world as a
whole & start popularizing a new arena of thinking & this idea will
become the wings of a change for a better & new world of peace.

This handy Book “postpone your death ” has been composed by
a laymen in the field of medicine but having wide practical , workable &
useful knowledges , a well known LICIANS who has vast work experiences
of different fields including MARKETING of mass healthy & financial
consumer products.

The author Ramesh C.Agrawal belongs to a business community, currently
doing job in a public sector corporation in INDIA, hails from a middle class
family at Narla in the south-eastern corner district of Kalahandi formerly
known as Mahakantara (meaning Great Forest) of the erstwhile King Ashok ruled
province of Kalinga, now Odisha.

Born in 1962 in the remote village amidst a tribal area, struggling in life for
existence could not be avoided. After primary schooling in a very small
govt. managed school, the author had no option left for him but to join the
local middle & high level schooling leading to matriculation. Some how the
author managed to enter a big govt.college named after a greatly
remembered Oriya nature’s poet Gangadhar Meher as G.M.College in the
heart of city town of Sambalpur in the eastern part of western Odisha which
is now deemed to be the would be capital city of western Odisha.

The author studied Science there. Once in the zoology class the author
& his friend (along with the rest of the class, of course) were
given the assignment of dissecting a frog. The author & his
friend joked about the idea of the frog coming back for
revenge.
                                    Page-4

The idea of learning grew from there. The author started
questioning himself about the need of dissecting the frog.
The answer he quickly found was as, for learning purposes
to find out certain mystery of living beings.

So it is the LEARNING motives which can even solve the
most complex problems.

As a result deep attraction of the natural beauty of the country side, the
author had to change the place of study to his native town, a small but
beautiful town Bhawanipatna being surrounded by the God gifted beautiful
Karla pat natural sanctuary forests, snow clouds hills & coffee jungles in
Thuamul Rampur Region & the famous Furlijharan waterfalls, a rising
district headquarter town of Kalahandi in the beginning of southern part of
Odisha.

On graduating from there the author joined the Law courses at M.S.Law
College at Cuttack, the silver city ,the heart of eastern Odisha & once in the
past the capital city of the province of Odisha.Disgusted with the career in
Law, the author joined as an agent of the state owned Life Insurance
Corporation of India in 1987 .There the author had the opportunity of
traveling very far off places also.

Therefore could avail chances to interact with various NGOs working in
even deep hilly & forest areas creating awareness to prevent various diseases
to have a comfortable & pain free prolonged life meaning thereby to
postpone death to the extent possible by a prudent human awareness &
efforts.

Very often people belonging to different strata of society also came into
close contact and thus gained much knowledge of different fields including
the need & urgency of prevention.

A very negligible trail even in this direction can & has yielded tremendous
results. A change in our attitude plays a vital role. Even a very small change
can bring an enormous positive impact in our socio-economic level.
                                             Page-5.

The author has benefited from the wisdom and friendship of
many jewels & wonderful people along the long journey of
life from whom the author has conceived many valuable
ideas. The result is now this book before you to appreciate.

You may consider this book as a store house of ideas of changes & also as a
very negligible and dull matter of writing. But mind carefully, the facts
remain same irrespective of whatever is your thinking.

I am sure; the following lines shall have an ever changing impact on you.

I have also stamping opinion about your benefits on changing, May be little.

You know, a little poison kills you or a little nectar saves your life.

You know, Change is nothing but correction of our own follies & wrong notions, we
foster even at the cost of our health & happiness. We have to examine ourselves to
find out some space for such correction.

Many of life's failures are people who did not realize how close they were to success when
they gave up. During all those years of experimentation and research, I never once made a
discovery. All my work was deductive, and the results I achieved were those of invention,
pure and simple.

This is presented as a statement of 1877, as quoted in From Telegraph to Light Bulb with
Thomas Edison (2007) by Deborah Hedstrom, p. 22.
You know,we also never try an idea till we get the desired results. We think, we are
failure in stead of thinking, we are on the way to success & it is yet to be achieved.

Try to Know & identify our dark points and eradicate those growth blocking mental
blockers. They are the real culprits standing as hindrances on the way of our change
& progress. Let us not be miser to depart with such poisons in our body & mind.

You know, the mental screens moreover don’t allow the ideas of change to enter your
mind. So eradicating these becomes should your priority task. Now new ideas freely
flow into your mind paving ways for a new world of change where you find reasons to
live long a meaningful life. Growth, discipline, love & peace rules there.
                                                 Page-6.

You need not act positively. Only stop being negative & acting negatively.

The theory of elimination, negation or deduction has been adopted successfully by all in
search of something new or to arrive at a concluding point. Go on eliminating the
improbable & find the probable choice ultimately. It is the process of thought starting from
general going to particular. Opting to negate something is becoming a choice for undergoing change.


Michelangelo – The Italian sculptor, painter, architect, and poet 1475-1564 has been
able to make ready statues out of slabs of marble just by eliminating that portion of
marble what ever is not a part of the statue.
Similarly, eliminate the unnecessary thoughts from your mind & enjoy your life.


The affects of Negativism is best illustrated by the following famous great words.
Women love the lie that saves their pride, but never an unflattering truth.

                                                          Gertrude Atherton, the Conqueror

  Although gold dust is precious, when it gets in your eyes, it obstructs your vision.

                                                                                             Hsi-Tang

Anger is one letter away from danger.                                            Eleanor Roosevelt

If you are bent on revenge, dig two graves.                                   old Chinese proverb

We have met the enemy and he is us.                               Walt Kelly, cartoonist ,(1913-1973)

All envy would be extinguished, if it were universally known that there are none to be envied.

                              Samuel Johnson,lexicographer, essayist, poet, critic,(1709-1784)

The fear of criticism robs man of his initiative, destroys his power of imagination, limits his
individuality, takes away his self-reliance, and does him damage in a hundred other ways.

                                                                                          Napoleon Hill

You take your life in your own hands, and what happens? A terrible thing: no one to blame.

                                                                      Erica Jong,Song writer ,(1942

Nature can provide for the needs of people; [she] can't provide for the greed of people.

                                                                   Mohandas K. Gandhi, (1869-1948)
                                                 Page.7
Half of the harm that is done in this world is due to people who want to feel important. They don't
mean to do harm but the harm does not interest them.                 T.S. Eliot, poet ,(1888-1965)

In a consumer society there are inevitably two kinds of slaves: the prisoners of addiction and the
prisoners of envy.                                                   Ivan Illich,priest,(1926-2002)

Bad habits are like chains are too light to feel until they are too heavy to carry.    Warren Buffet

You know, you can be an ambassador of change if you change yourselves first.

As a leader of change, I & you constantly need to speak and remind people about the
need & urgency of change by using sayings that great leaders and wise men of old
have used before. Thereby you add the extra impact to the point you’re trying to
make.

You know, they are inspiring, motivating and they have the power to provoke new
thought. They have the power to break down old beliefs and inject wisdom into your life.

I can only share my own experiences. After that, it is up to you to accept & change
yourselves. After all it is the question of your own life & death. If you will die early, I
will have no problems. Do as you like. But make a prudent choice. May it be death also?

Some following famous quotes best summarizes on the beauty of Change-

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone
through to achieve that beauty.”                                         Maya Angelou
If nothing ever changed, there'd be no butterflies.                     Author Unknown
“Growth begins when we start to accept our own weakness.”                                Jean Vanier
“Do not lose courage in considering your own imperfections.” Saint Francis de Sales
“Every accomplishment starts with the decision to try.” – Unknown
Do something beyond what you know, otherwise there is no growth.
                                                  Billie F. Mathis
“Shoot for the moon. Even if you miss, you’ll land among the stars.” – Brian Littrell
“Success is not final, failure is not fatal: it is the courage to continue that counts.”
                                                                                  Winston Churchill
“Trust yourself. You know more than you think you can do.” – Benjamin Spock
“It does not matter how slowly you go as long as you do not stop.” – Confucius
“Nobody can go back and start a new beginning, but anyone can start today and
make a new ending.”                                                                   Maria Robinson
“Don’t let the past steal your present” – Cherralea Morgen
Live as if you were to die tomorrow. Learn to change as if you were to live
forever.                                                           Mahatma Gandhi
                                               Page.8

If you hope & desire a better, happier, helthier & successful life, all you have to do is getting
started. It doesn’t matter if you believe yourself to be a slow starter & learner, because if you
never set the ball & let it go rolling, you never get anywhere.


You know, it’s better to start than to live in past life of regret & repentance. So start
changing from today.Todat is important as it is only in our hand that we can use for a
better tomorrow. So don’t remember the failure past that will drag your leg behind &
never allows you for a new change.

It’s up to you, but remembers this: every moment is an opportunity to change your life.

God has entrusted me with myself.                                                       Epictetus.

It is only you who can change yourselves for your own betterment. Unless you change,
reasonably hope some problems to knock your door very soon. So, start today realizing
that you have certain negative ideas & habits which if not changed is going to put your
life in a threatened condition.

Somebody once said "The biggest room in the world is the room for improvement."
Make room in your life for improvement which is the result of desired change. And if
you think you are already very good, look closely. You might still want to tweak a few
things to make you better.

Today only is the time for a change for better tomorrow.
Never let yesterday use up today. Richard H. Nelson

I don’t think of the past. The only thing that matters is the everlasting present.

                                                                           W. Somerset Maugham

It’s how we spend our time here and now, that really matters. If you are fed up with the way

you have come to interact with time, change it.

                                                                                     Marcia Wieder

Realize that now, in this moment of time, you are creating. You are creating your next

moment. That is what’s real.                                                         Sara Paddison



The time for action is now. It’s never too late to do something.                     Carl Sandburg



One simple yet worth pondering a while is that changing yourselves neither costs you nor robs

you of what ever already you have, rather it adds to it. So there is no reason not to change.
                                     Page.9

We are now in a modern age leading a sophisticated and mechanized life.
Most of the activities are performed very easily and quickly by machines
meaning thereby we loose opportunities to make ourselves physically active
& working.

Lack of physical activities leads to many problems limiting our life span to
an abnormally low level due to onset of obesity & in series by being
Inflicted with many life style diseases like depressions, diabetic, B.P, cardiac
problems etc.

You are reading this Book which indicates your keen interest to know these
facts and accordingly change your habits to have a lively long life

The wide experiences of the society could provide a chance to the author
to study a burning problem of the society which each member of the
humanity faces.

The issues are of the need of Preventive medical steps to have pain free
& increased life span which in turn means increase in productivity
along with all rounded happiness of the society.

Intervention for the prevention and control should comprise a combination of
legislative action, educational measures, health service activities, media coverage,
and individual counseling to initiate changes in behaviors. Gro Harlem Brundtland


This can only ensure getting maximum out of our valuable life. Hence
we need to realize & adopt heartily the principle of Prevention is better
than cure as propounded by Desiderius Erasmus .

Prevention is one of the few known ways to reduce demand for health and aged care
services.                                                               Julie Bishop


we all very well know it but we seldom stick to it in spirit as it should be
followed. This has to be accepted as a homily oration. It should be
considered not less important than the need of conducting pilgrimages
tour in life. Let us preach & practice it for our own betterment.
                                      Page.10

Holiday resorts can even combine their destination with preventive
health care packages to procure better mutually beneficial deals.
Vacation time can be best utilized for arranging seminars to discuss new
ideas of good health. Some steps in this direction can also be undertaken
To make it a mass movement. A person learns better in a mass.

The issues have been closely found useful & have been put & duly
Appreciated which is nothing but the title of this handy book “
postpone your death ” would serve the millions of people
in need of proper preventive medical guidance to extend their
pain less life span or delaying a painful death.

The heavy cost people incur to cure even an ailment which is very well
comfortably preventable can be well prevented to a great extent by simply
being aware of some very common ideas & applying these ideas timely.

You know, a stitch in time saves a nine. Small action even taken timely can
save us from a great disaster.

Not only we would be saved economically but also we will get much relief
in terms of physical Comforts & even save life which has no substitute &
also one need not be forced to afford to loose a life.

To take care of the health needs of the people, the State is also putting many
efforts & also incurring much expenditure which is a gigantic National loss
not recoverable at all.

If at all we will be aware even to a very small extent, we can prevent
diseases to a great extent. We have to be aware on all aspects such as food
habit, life style etc.affecting human life & longevity.

We can save ourselves from a greater disaster in terms of socio-economy &
above all help the Nation to save much energy, time, money, manpower, and
many more affairs would be easily & automatically solved.
                                             Page.11

Having the time & money saved The Nation can now concentrate on other
much needed developmental issues which now are being even reluctantly
neglected for shortage of time, money & man power at the cost of the
society at large.

    Well beginning is half done
Sufficient & suitable awareness on the needs & benefits of preventive
ideas has to be instilled into the minds of the students at each stage of
educational curriculum compulsorily.

Public notices & hoardings too are to be displayed sufficiently about
new ideas & tips. Organizing public seminars regularly has to made
mandatory in order to make the general mass aware of current &
important health issues including food & nutrition.

Having felt all these the urgent need of the hour the author chalked out a
suitable plan of action to collect , write & publish this practical Book which
I hope , would be considered indispensable for one & all .

              Mission & Vision to write this Book.
Life is the most complex, an uncommon, an uniquely mysterious & natural product
of the nature but is capable of being produced by human beings through a very
simple natural way determined by the Nature itself .Life is a one time phenomenon
not to be repeated at all. Life ends with death. After death there is no carry forward
system of life. Let us prudently maintain our body to obtain the due worth of life.

We have been able to amass much wealth, create huge band of advanced knowledge
base but all put together even can not produce a life. Here in this Book life is
referred as only human life which is precious & priceless.

There are significant differences in life expectancy around the world for which no body except we
are to be held responsible. We are busy killing ourselves & each other; rather we have embarked
upon a serious march towards it. The time is not too late to understand the very fundamental
facts of LOVE & CARE without which the existence of humanity would be a misnomer.
                                                Page.12

We have to love the humanity, care the humanity & be compassionate on the people .Let us love
ourselves, love others & let us be loved by others. Let us create an environment of love & care.
Let the atmosphere be filled with the fragrance of love & care. Let it be a rule of human life.


SOME FAMOUS SAYINGS ON LOVE & CARE yourself first, then others.

“You yourself, as much as anybody in the entire universe deserve your love and
affection.”                                                                 Buddha.
“I have had more trouble with myself than with any other man.”     Dwight L Moody.


“Love is the great miracle cure. Loving ourselves works miracles in our live.
                                                                       Louise L. Hay.
“Friendship with oneself is all-important, because without it one cannot be friends
with anyone else.”                                                 Eleanor Roosevelt

 “I love myself for I am a beloved child of the universe and the universe lovingly takes
care of me now.”                                                            Louise Hay


“If we really love ourselves, everything in our life works.”                         Louise L. Hay

“To love others, we must first learn to love ourselves.”                               Anonymous


“To love oneself is the beginning of a life-long romance.”                             Oscar Wilde

“Love is but the discovery of us in others, and the delight in the recognition.”
                                                                          Alexander Smith
“A loving person lives in a loving world. A hostile person lives in a hostile world.
Everyone you meet is your mirror.”                                               Ken Keyes

Now the sermon is, LOVE & CARE yourself first, then others. Charity begins at home & of course
should not end there. A person loving and caring himself can never afford to adopt practices
detrimental to his own interest. He will take care of his body and health. He will eat well but
beware of the devastating consequences of over & wrong eating habit. Eat only to sustain your
life not to accumulate fats in your body to get obesity, diseased, disabled. You can also
Help the Nation in solving food problems as well besides warranting your pre-mature death.
                                                Page.13

Healthy Quotes on Eating to Keep You Motivated-
The doctor of the future will give no medicine, but will instruct his patient in the care of the
human frame, in diet and in the cause and prevention of disease.
As quoted by Thomas Edition in "Wizard Edison" in The Newark Advocate (2 January 1903), p. 1.


"One should eat to live, not live to eat."                                                    Moliere


"To avoid sickness eat less; to prolong life worry less."                           Chu Hui Weng


"He who takes medicine and neglects to diet wastes the skill of his doctors."
                                                                                 Chinese Proverb
"The wise man should consider that health is the greatest of human
blessings. Let food be your medicine."                                                 Hippocrates


"Tell me what you eat and I will tell you what you are." –
                                                                      Anthelme Brillat-Savarin
Your stomach should not be a waste basket.                                   Author not known.


To lengthen your life, shorten your meals. .                                  Author not known.


If food is your best friend, it’s also your worst enemy.
                                                                 Edward Grandpa Jones,1978


The best notion on eating would be to eating less more times a day for more
number of years than to eat more for fewer times a day for less number of
years.


Find time to think on the changing needs of the hour which would be the greatest moment in your
life and that little time however small it may be would be considered the turning point in your life. I
am sure later on you will have also realization of the importance of it.


Now if you don’t find time for this event. No matter to worry, for you will have sufficient time in the
prison, hospital or home while lying in bed being diseased, crippled, disabled .But alas you would
have to repent only to not have accepted changes to change yourselves at the proper time as
required while it was the demand of that august period.
                                             Page.14

THIS IS THE WHOLE MESSAGE OF THIS SMALL BOOK FROM THE PEN OF A SMALL MAN.
Therefore think well, listen well, speak well & act well .Don’t be a harmful creation. Loving
ourselves would save us from many disastrous. It should not to be misunderstood as selfishness
which leads you to the world full of neurotically disorder people. Forbid yourselves to be a
mischievous element. Be considered as an asset for one and all of course including you.


What we can possibly do is only to prolong the life span by caring and loving it by
adopting a simple give and take method. Nature has been very kind enough on us to
Present a beautiful gift & in exchange requires & cries for certain ordinary
demands only. His benevolent world of gifts to us can be equally reciprocated.
But we are neither even thankful to him for what he has given to us nor even we are
compassionate enough to present a better world to our successors.

There are so many heterogeneous people from whom he has drawn
ideas over the past year, and the author owe all of them a debt of
gratitude .The number is so large to remember & mention here.

There may be more inspirational facts, ideas and practices not made
out here because of some ignorance and still more experience of the
author.
To quote famously-

I do not know what I may appear to the world, but to myself I seem to have been only like a
boy playing on the sea-shore, and diverting myself in now and then finding a smoother
pebble or a prettier shell than ordinary, whilst the great ocean of truth lay all undiscovered
before me.

Memoirs of the Life, Writings, and Discoveries of Sir Isaac Newton (1855) by Sir David Brewster
(Volume II. Ch. 27). Compare: "As children gathering pebbles on the shore", John
Milton, Paradise Regained, Book iv. Line 330.


Being open to change, this book needs updating and incorporation with new
ideas. Hence the author invites valuable suggestions & criticisms of any sort
on this book. The author will feel privileged to have such an opportunity.

For further details & free guidance the author would be very privileged to
guide you, can be contacted by E.mail-rcadolic@yahoo.co .

                                                                                   THE AUTHOR
                                              Page-15

                                       CHAPTERS-2

                             Introduction to this Book.
Good health is necessary for almost all human endeavours. Without even a mid-level healthy
state, one can not do physical, mental, intellectual and social tasks with some degree of
excellence.

Health is wealth is a very common proverb known to us since time immemorial period. A
Sanskrit proverb considers health as foundation of all happiness. While indulging in a leisure
talk also people very often opines, if health is lost one can hardly enjoy his life.

There has been tremendous progress in the field of medical science. People need not suffer
from diseases. There is enough scope for indication of a disease in advance. Timely one can
adopt measures to combat it. We need to bother about it when we are still healthy.

But the pity is that people are lacking its proper realization inspite of their due apprehensive
knowledges of it. It would, therefore , be appropriate to through some light on how one can be
healthy by following the principles of effective prevention of even most incurable diseases.

Many types of equipment have been invented for the diagnosis and treatment of various
diseases. Hundreds of medicines and new frontiers of knowledges are now a days available.

Several infectious diseases have been totally eradicated but stress related diseases are
assuming epidemic proporations.Also it is felt that for improving the present condition of
public health,

We have to give more importance to mental and socio-economic dimensions of health. Non
pharmacological preventive tools can also be adopted safely & should be made more popular.
People need to be educated in the various aspects of health.

POSITIVE HEALTH EXIBITIONS.

Keeping this fact in view, this book has been written in a manner to be understood by all
members of the society. It deals with the basics of how one can attain the state of positive
health.

Positive health can be generated and maintained with he help of healthy life style. It can also
act as prevention of various conditions of human life which affects our peaceful longevity.
Knowing something is progressing. Ignorance is degenerating leading towards destruction.
Knowledge and understanding about the various dimensions of health will help people in
healthy leaving.

Positive health exhibitions contains systematic descriptions about various dimensions of
health, major causes of diseases, life style for positive health, and many health benefits of
meditation & yogic practices. The proper understanding of these attributes will motivate a
person to adopt such a life style that promotes his own health as well as helps other to do so.
This includes health promoting thoughts, foods and actions.

                                                Page-9.




The seed of all feelings and actions is one’s way of thinking and attitudes. This will transform
one’s way of thinking and attitudes towards the means of achieving health, happiness and
harmony in one’s life.

Most people

History


This concept grows out of the public health field and epidemiological
approaches to disease prevention. The aim of prevention approaches is
to prevent the occurrence of, or minimize the damage from, human
problems.

The prevention framework dominates both the scientific study of
human psychosocial problems and science-based interventions
directed at ameliorating these problems.

Key Concepts

The concept of risk and protective factors are at the center points. Risk factors are
defined as individual or environmental markers that are related to the increased likelihood
that negative outcome will occur.

Protective factors are defined as individual or environmental
safeguards that enhance a person's ability to resist stressful life
events, risks or hazards and promote adaptation and competence. An
important but often overlooked aspect of protective process is that
they only operate when a risk factor is present.

Risk and protective factors can exist both within individuals and across
various levels of the environment in which they live. Diverse problems
can share common risk factors.
Risk factors often co-occur, and when they do, they appear to carry additive and
sometimes exponential risks. It is often the accumulation of multiple risks rather than the
presence of any single risk factor that leads to negative out come.

Prevention: What Is It?

Prevention in the broad general term literally means “to keep something from happening.
Organizational definitions include a comprehensive effort to ensure healthy lives and
healthy choices.”

“The sum of our efforts is to ensure healthy, safe, and productive lives for all the
people living in this mysterious & lovely world.”

The goal of prevention is to make a positive difference in the lives
of children, families and communities.

Prevention ought to be our duty, should be our religion also. Let us
practice it first& then preach it.

Studies have shown that $1 spent on effective prevention saves $4-$5 in treatment
and law enforcement costs.

So time and money put into effective prevention programming
is well spent & having multiple returns for the benefit of the
humanity as a whole.

Prevention refers to avoid / stay away from dangerous or risky things. This is
possible only when we are aware of the possible danger of something we
want to avoid.

Awareness is the state or ability to perceive, to feel, or to be conscious of
events. In order to prevent any anticipated hazards one has to be convincingly
aware of the possible loss from it & that the prevention of it would even benefit
him.

A considerable amount of data has been collected over the past
several decades on preventive ideas but no where a lay man’s
approach is presented for the easy understanding of the general
mass.
This book presents a representative sampling of some of the
current probabilistic approaches to understanding perception on
preventive medical advice.

This book originated because of the fact that a little has been
practiced in the field of creating awareness of preventive steps to
be adopted in the society for prevention of many easily preventable
diseases.

This book would come handy to persons in all walks of life &
in all fields as because the matter is so relevant to our life in the
way that the ideas can be applied to any fields by any person.
Now we give much care to the treatment aspects. But at the heavy cost
& pains to the ailing person & family. The money spent on treatment of
a person can best be spent otherwise to take care of the rest of the
family members.

A huge chunk of one’s savings is meant for the hospital expenses. Imagine
how much trouble we accept to earn money which is bound to be spent as
medical expenses even without any surety of continued good health. Even
we are not sure of the fate of the treatment being undertaken at an
unbearable cost.


Knowledge or understanding of a subject or issue or situation is often defined as
awareness. It is simply the ability to notice things mindfully or heedfully. Having
multidimensional knowledge of facts is a pre condition to be aware of some facts.

This is to say that Awareness implies knowledge gained through one's own
perceptions or by means of information.

To be aware is to have full consciousness of something so as to give
stresses / quickness to recognize, respond & looking out for what is
dangerous or potentially so.

Preventive self help medical advice or preventive care refers to measures
taken to prevent diseases, (or injuries) rather than curing them or treating
their symptoms. The term contrasts with curative and palliative medicine.
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    other types of health disorders such as obesity, cardiovascular diseases and chronic illnesses
    of the eye. Mostdiabetics tend to depend upon taking medications, many of which include
    hormone supplementation injections and drugs for controlling the sugar levels. Though these
    aids are often critical for managing cases where diabetes seems to have turned into an
    incurable condition, it is always better to seek natural cures. These natural remedies don’t
    put forth the kind of side-effects associated with stronger medications and can be resourced
    from our everyday supplies.

    Also read:
          Yoga to tame your blood sugar
           10 ways to workout
           Beer: Good for health?
    Using Methi Seeds




    Fenugreek or Methi seeds are considered the most effective of natural cures that can help
    alleviate typical symptoms of diabetes. Methi seeds should be soaked in water overnight. The
    water concentrated with the seeds’ juices should be consumed early in the morning on an
    empty stomach. For making this natural concoction stronger, you can crush the seeds and
    sieve them through a cloth or filter paper.
    Using Natural Juices




    Some juices have been found to be effective in controlling high sugar levels that can prove
    fatal for diabetics. These are juices of fruits and vegetables that are further enriched with
    antioxidants and many rare micronutrients. The most recommended variety here is the
    Bitter Gourd or Karela juice. Other options include grape juice or the juice-like extract made
    from boiling mango leaves in water.
Aloe Gel Remedy




An effective, natural concoction for diabetes can be prepared by adding a few teaspoons of
ground Bay Leaf (Tejpatra) with one teaspoon of turmeric. This mixture should be mixed
with an equal amount of aloe vera gel and consumed daily, before
lunch and dinner.
Using Chapattis to Your Advantage

Another useful way of managing diabetes is increasing the daily intake of fiber in the natural
form. This includes increasing the fiber content in chappatis that tend to be eaten with
regularity in Indian homes. The refined flour should be mixed with a combination of flours
procured from different cereals, particularly those high in soluble fiber. This includes flours
of barley and lentils like Chana Dal and soya bean.
Using Jarul or Banaba




Diabetics can use Banaba or Jarul plant extract. Banaba is among the lesser known of herbal
plants in India. Along with India, it is grown in only a handful of other nations. The herbal
powder of Banaba extract can be used to make herbal tea. This plant contains high
concentrations of contains Corosolic acid—the most potent of biochemical compounds that
stimulate faster glucose metabolism and help to regulate blood sugar and insulin levels that
is very useful for combating diabetes.
Easy Natural Remedies for Diabetes

Jamun is one of the rarest plants where nearly each part, the leaves, berry and seeds are
known to help in controlling blood sugar levels. Neem leaves are useful in a similar
manner. Amla or the Indian goose Berry is similarly effective in managing sugar levels.
Instead of using only Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these
leaves can be boiled together for increasing the potency of the filtered extract.
(Health, MensXP.com)

Also read:




                                         Page.10
                              CHAPTER-3.

                          Human body Parts & life

As commonly defined, the human body is the physical manifestation of a human
being, a collection of chemical elements, mobil electrons, and electromagnetic
fields present in extra cellular materials and cellular components organized
hierarchic into cells, tissues, organs, and organ systems.



The human body as an integrated whole is a highly dynamic system maintaining
its form and function even as individual cells are routinely dismantled and
replaced with newly constructed ones.



Several fields are involved in the study of the human body. Anatomy focuses on
the structure and form of the human body by describing, for example, organs and
organ systems. Human physiology, a specialized field within physiology, studies
the functioning of the human body, including its systems, tissues, and cells. The
study of tissues is the focus of histology, and the study of cells is part of cytology.




The human body is an intricate organism, with cells, tissues, organs, and systems
working together in remarkable harmony. In Eastern medicine, the meaning of the
term human body is extended to include networks of immaterial mental or energetic
pathways.

This leads towards a holistic understanding of the "mind-body" relationship




CELLS.
The average adult human body is estimated to have ten trillion to one
hundred trillion cells. These range in size from a sperm cell, which is
the smallest, to the egg cell, which is the largest.
The sperm head is about 2.5 to 3.5 microns wide and 5 to 7 microns long, with a
tail about 50 to 80 microns long. The egg cell is about 60 microns in diameter.
 Although muscle cells may be considered larger, they are multinuclear and
represent the fusion of many individual cells. Nerve cells are large because of the
axons, but the actual cell body is smaller than the egg.



There are a wide variety of types of cells, and they differ in size, shape, and
function. Among the types of cells are bone cells, blood cells, nerve cells, muscle
cells, stomach cells, and so forth. Red blood cells carry oxygen, bone cells form
the skeleton of the body, nerve cells carry electrical signals, and muscle cells
move the bones. Stomach cells secrete acids to digest food, while cells in the
intestines absorb nutrients.
Have you ever wondered why you look differently from others? The answer is
your cells are organized differently. But how ? Multicultural organisms arrange
cells in special patterns to form distinct structures through a set of developmental
instructions.


Tissues

Tissues are collections of similar cells that perform a specialized
function. The human body has four primary tissue types.




                                  Page.12.
Muscle tissue.
Muscle tissue, which is composed of muscle cells and has the ability to contract and
relax, makes up the body's muscles

.

There are approximately 650 skeletal muscles in the human body.



Involuntary muscle found only in the heart; and skeletal muscle, a voluntary muscle
anchored by tendons to bones and used for skeletal movement.



All three types of muscle use actin and myosin to produce contraction and relaxation, and
thus movement. Exercise does not increase muscles, but rather the size of the muscle
cells.

Nerve tissue.

Nerve tissue is composed of two cell types: neurons and glial cells. Neurons have excitable
membranes that allow them to generate and transmit electrical signals. They are found in the
peripheral nervous system, the spinal cord, and the brain. Glial cells are non-neuronal cells that
form myelin, provide support and nutrition, and assist in signal transmission.


The human brain is estimated to have 50 times as many glial cells as neurons.


Epithelial tissue

Epithelial tissue is composed of tightly packed cells that form continuous sheets and serve as
linings for different parts of the body. Epithelial tissues line organs, helping to protect and
separate them. Epithelial tissue lines both the outside of the body (skin) and the




                                              Page.13
inside (the mouth, stomach, intestine,lungs, reproductive and urinary tract, endocrine glands,
exocrine glands, etc.).


Connective tissue.

Connective tissue is composed of a variety of types of cells and generally provides the human
body with support, protection, and structure. Examples include cartilage, tendons, inner layers of
skin, bone, ligaments, lymph, and fat tissue. Blood is also considered a connective tissue.
Connective tissues are surrounded by, or embedded in, a matrix, that can be solid, semisolid, or
even liquid. Blood is surrounded by a liquid matrix, and fat cells by a semisolid matrix.Bone, or
osseous tissue, contains specialized cells (osteocytes) within a mineralized extracellular matrix,
aiding the bone's function as connective tissue. Fibrous strands of the protein collagen often
provide strength to connective tissue.


ORGANS.


An organ is a group of two or more different kinds of tissues that work together to perform a
specific function or group of functions. Examples of organs includes
the heart, lungs, brain, eye, stomach, spleen, pancreas, kidneys, liver, intestines, uterus, bladder,
and so forth.

The liver is the largest internal organ of the human body.

The skin is the largest human organ overall.
The largest organ in the human body is the skin. Covering the entire body, even
the eyes, which have a transparent layer of skin called the conjunctiva, the skin
offers protection from water, air, sunlight, injury, dirt, chemicals, and
microorganisms.




                                                 Page.14.
The skin also helps to regulate temperature; contains nerves forsensation to
touch and temperature; and holds fluids inside the body. Made up by three layers
of tissue—the top epidermis, the inner dermis and the deepest layer of
subcutaneous fatty tissue

The skin of an average adult covers an area of about 22 square feet.

It varies in thickness depending on the part of the body covered.

Fingernails and toenails are composed of dead cells from the epidermis,
and hair is also modified epidermis.

The largest organ inside the human body is the liver.

The liver in an adult typically weighs between 1.0 and 2.5 kilograms (2.2 to 5.5
pounds).

The liver plays a major role in metabolism and has a number of functions in the
body including drug detoxification, glycogen storage, and plasma protein
synthesis. It also produces bile, which is important for digestion.


Our body systems.


Our body is made of thirteen body systems that work together to keep us alive and
functioning. If any one of these systems is not working properly, it will cause a chain
reaction that affects other body systems, which may cause them to fail.

Human body systems are studied by physicians, chiropractors, artists, nurses, fitness
professionals, physical therapists and certain biological scientists.




                                        Page.15
The human body is made up of some major systems that work together
in a complex organization of cells, tissues, bones, muscles, glands and
fluids.

Understanding the fundamentals of your body's systems will give you an
appreciation of the many tasks they perform every day while allowing
you to take them for granted.

Each body system is made up of organs and body parts that work together to
keep the body functioning normally. Body systems work in harmony with each
other, and some body systems have the job of regulating organs from other body
systems. One example of this is the nervous system. The nervous system
controls the glands within the endocrine system.

Each type of body system has its own set of jobs to accomplish.

.
Musculoskeletal

The muscles, which are attached to the skeletal frame, cause the body to move.

The skeletal system or skeleton provides structural support and protection by means of bones.

There are two basic parts, the axial skeleton (spine, ribs, sacrum, sternum, cranium, and about
80 bones in all) and the appendicular skeleton (bones of the arms, pelvis, legs, and shoulders,
totaling 126 bones in all).

While at birth a human has about 350 bones, the adult
body has about 206 bones, due to the fusing of some
bones.
The musculoskeletal system is made up of bones, tendons, joints, cartilage and muscles.

This body system is responsible for flexibility and mobility.

The body houses 206 bones and more than 600 muscles.




                                           Page.16
 Bones in the body offer protection to organs such as the brain, heart and lungs. They also act as
a frame that gives form to the body. Some muscles assist the body in movement and can be
controlled, while others are involuntary and cannot be controlled. Muscles are found
in the face and limbs, as well as in the stomach.

One extremely important muscle is the heart.
This system combines the muscular and skeletal systems to provide movement and to
connect our body part together. It is made up of skeletal muscles, the skeleton, cartilage,
tendons, ligaments and connective tissues (fasciae).

Our body contains many sets of muscles, which are made up of cells and fibers. They're
attached to most of your bones in sets of two, which allows you to move your skeletal
system. Your skeletal system provides structure and support for your muscles and organs
and protects vulnerable areas of your body such as your brain. A newborn's skeletal
system is comprised of more than 300 bones but, as he ages, some of those bones fuse
together. As a result, an adult's skeleton contains only 206 bones. Joints provide the
connections between your bones, allowing you to move your knees, ankles, hips, wrists
and arms, rotate your shoulders and turn your head.

Nervous

The nervous system functions in collecting, transferring, and processing
information via cellular communication involving nerve cells, or neurons. The
brain and spinal cord comprise the central nervous system and the nerves that
radiate out to the rest of the body comprise the peripheral nervous system.

The human brain contains approximately 100 billion neuron.
The nervous system consists of the brain, spinal cord and nerves. The brain and spinal
cord regulate thoughts and mental action, and these two body parts also regulate sight,
smell, taste and the ability to feel and hear. The brain and spinal cord also regulate
muscle activity. A human brain can weigh as much as 48 ounces. Nerves attached to the
spinal cord transmit messages to the brain and away from it.




                                            Page.17
Our nervous system is our body's central computer.
 It affects every single function in our body, from cellular division and fighting diseases
to solving an algebra problem and learning a dance choreography.

It is made up of the brain, spinal cord and nerve fibers that run throughout our body.
Without the nervous system working properly, we would not be able to move or think .

Our nervous system communicates with the rest of our body using electrical impulses. It
receives information from your skin, muscles, joints, organs and glands along the
peripheral nervous system and transmits them along the spinal cord to the brain in the
central nervous system.

Your central nervous system acts on the incoming messages very quickly, based on
experience, your reflexes and the current state of your body.

Cardiorespiratory

 This system combines the cardiovascular and respiratory systems to provide your body
with nutrients and oxygen, removal, transporting hormones, infection fighting and body
temperature regulation. The cardiovascular system consists of our heart, veins, arteries
and capillaries that transport blood throughout our body.

The respiratory system performs oxygen and cardon dioxide exchange between the
alveoli and capillaries. It is composed of our lungs, larynx, bronchial tubes, pharynx and
nasal passage.

Cardiovascular system

The cardiovascular system, or circulatory system, is an organ system that moves substances to
and from cells, such as transporting oxygen, nutrients, and waste materials. The human
circulatory system consists of the heart, a network of blood vessels, and blood.




                                             Page.18
Respiratory.
The respiratory system consists of the lungs, airways, and respiratory muscles that mediate the
movement of gases (oxygen and carbon dioxide) into and out of the body. Involved in this system
are external respiration (exchange of gases between atmosphere and blood), and internal
respiration (exchange of gases between cells of the body and the blood).


The main job of the respiratory system is bringing oxygen to the cells. Oxygen is crucial for
survival. Parts of the respiratory system include the nose, mouth, trachea, bronchi and lungs.


Your respiratory systems consists of your lungs, trachea, diaphragm, mouth and nose, and
its purpose is to oxygenate your blood. When you breathe air in through your mouth or
nose, it travels through the trachea, which branches out into two narrower tubes known as
bronchi. Each of the bronchi branches again to form your bronchial tubes. Inside the
lungs, your bronchial tubes branch out into many small tubes that connect to your alveoli,
little sacs that fill with air. The alveoli release oxygen into the capillaries that surround
them, which carry it to the arteries. Your veins deposit carbon dioxide in the alveoli and
you expel it along the same pathway as the oxygen entered.


Circulatory
The circulatory system delivers nutrients to the cells and eliminates impurities. It consists
of a steady stream of blood that travels from the heart, through the body and back to the
heart. Parts of the circulatory system include the heart, arteries, veins, capillaries and
blood.

The circulatory system distributes blood throughout your body.

The heart is at the center of the system, and its purpose is to pump blood to the lungs for
oxygenation, then through your arteries to the rest of your body. Your body's cells extract
oxygen and nutrients from your blood, which then takes on waste, water and carbon
dioxide and is returned to your heart through your veins.




                                             Page.19
Completing the cycle, the blood is pumped to your lungs, which expel carbon dioxide.
The heart itself receives oxygen and nutrients by way of the coronary arteries.


Digestive

Our digestive system processes food into microscopic components to make it absorbable
in our intestines. It is composed of our esophagus, stomach, liver, gallbladder, small and
large intestines, salivary glands, rectum and anus.

Your digestive system is comprised of organs that break down the food you eat into
usable molecules that can be absorbed by the blood. Your digestive tract starts with your
mouth and continues through a series of hollow organs to the anus.

Your esophagus, stomach, small and large intestines and rectum complete the digestive
tract.

Your liver and pancreas secrete digestive juices that are stored in your gallbladder until
they're needed, at which time they're released by way of ducts into your intestine.

The digestive system breaks down and delivers nutritious matter to the body.
Food is first broken down in the mouth and the small intestine is where digestion
ends.

Parts of the digestive system include the mouth, esophagus, stomach and the
small and large intestine.

The digestive system, noted above, breaks down food into molecules that the
body can use. The alimentary canal, or digestive tract, begins at the mouth and
winds through the esophagus,stomach, small intestine, and large intestine, until
the anus.




                                        Page.20
The digestive system also includes the liver, located near the stomach in the
abdominal cavity. The liver is vital for digesting fats by secreting bile, an
emulsifying agent that breaks down fat globules into small droplets.
The gallbladder stores and concentrates the bile. The pancreas, also part of the
digestive system, secretes pancreatic fluid, which have digestive enzymes for
breaking down nutrients.

Integumentary

The integumentary system includes the skin, hair, nails, and skin glands and their
products.

This system helps in retention of body fluids, sensing the person's surroundings,
regulation of body temperature, elimination of waste products, and offering a
protective barrier from the environment outside the body.

Simply put, the integumentary system is your skin. Its outer layer, or epidermis, helps to
protect its inner layers from bacteria and viruses.

It transmits sensory messages to your brain, regulates your body temperature, protects
cells against loss of water and fluid and provides a barrier against the sun's ultraviolet
rays. It responds to wounds or infection by increasing blood flow and releasing chemicals
that draw white blood cells to the area.

Your skin releases water through your sweat glands to cool your body when it's
overheated and responds to lowered body temperature by increasing your metabolic rate
and inducing shivering.


This system consists of skin, hair and nails (feather and scales in some animals) and
serves to protect and cushion our body from damage, excrete waste, regulate temperature
and provide sites for sensory receptors for pressure, temperature, pain and sensation.




                                        Page.21
The skin, oil glands, sweat glands, nerve fibers, hair and nails make up the
integumentary system, with the skin being the largest organ in the body. There
can be up 18 square feet of skin on a mature person. The layer of skin that is
visible is called the epidermis. This layer of skin protects the body. The layer of
skin beneath the epidermis is the dermis, and below the dermis is the
subcutaneous tissue.

Endocrine
The endocrine system regulates hormones responsible for growth, mental attitude and
metabolism. Hormones are delivered to organs in the body via the blood, and the majority of
hormones are produced inside glands.

The glands in the endocrine system are ductless.

This is the communication system within the body and it functions by sending hormones
into the bloodstream. Each gland performs a specific role that affects other glands and
body systems. The pituitary gland regulates tissue growth (bones and muscles),
synthesizes proteins and mobilizes fats. The thyroid gland regulates the rate of cell and
DNA synthesis and division and protein synthesis. The pancreas regulates blood sugar
levels by releasing insulin and glucagon. The gonads produce sex hormones (estrogen in
females, testosterone in males) which make up the female and male characteristics and
reproductive cells.



Our endocrine system is made up of a series of glands, including the pituitary, adrenal,
thyroid, parathyroid, thymus and pineal.

Along with your nervous system, it controls your body by secreting hormones that affect
the metabolic processes in your cells. These hormones enter your bloodstream, which
delivers them to tissues. Hormones affect bodily processes such as digestion, sexual
development and growth.
                                           Page.22

The endocrine system is a control system that transmits chemical messages within the body
using hormones, which are chemicals that are produced in one part of the body to impact cells in
another part of the body. Major endocrine glands include the pineal
gland, pituitary gland, thyroid gland, thymus, adrenal gland, and gonads (the ovary in females,
and testis in males). There are also endocrine tissues in such organs as the brain, kidneys,
stomach, and pancreas that produce hormones.


Lymphatic
The lymphatic system collects the blood plasma lost from the circulatory system as lymph and
returns it to the circulatory system.

This system functions like the circulatory system except that it flows only one way into
the heart. It transports fluids between tissues and the bloodstream, and transports
cancerous cells and other waste products from tissue to tissue.

Reproductive
The reproductive system involves a group of specialized organs that produce,
store, and release gametes for reproduction.

The reproductive system is responsible for procreation.

Parts of the reproductive system in women include the breasts, uterus, fallopian tubes,
ovaries, cervix and vagina.

The ovaries house eggs that can be fertilized when released. When an egg is released, it
travels through a fallopian tube and to the uterus.

The uterus is where a fertilized egg develops for about nine months, after which a
developed baby may be delivered through the vagina.




                                           Page.23
Parts of the reproductive system in men include the Cowper's glands, epididymis tubes,
penis, prostate gland, seminal vesicles, scrotum, sperm, testes, urethra and vas deferens.

These parts of the male reproductive system work together to fertilize eggs in the female
reproductive system.

The male and female reproductive systems, although different, serve the same purpose of
perpetuating our species.

A male's testes produce sperm, which is transferred through ducts to an external opening
in his penis.

A female's ovaries produce eggs. Each month during ovulation, an egg forms a blister on
its surface and is forced out of the ovary into a fallopian tube.

If the egg is fertilized by a male's sperm, it travels to the uterus and attaches itself there.

The egg's cells then begin to divide and form the amniotic sac that will hold the
developing fetus, along with the placenta, umbilicus and the fetus itself.

URINARY

The urinary system is the organ system that produces, stores, and carries urine. This system
includes two kidneys, two ureters, the urinary bladder, two sphincter muscles, and the urethra.


Your urinary system is made up of your kidneys, urinary bladder, urethra and ureters.
Your kidneys filter waste from your blood and purify it. Your ureters carry waste-filled
urine away from your kidneys to your urinary bladder, which holds the urine. Your
urethra extends from the urinary bladder to an external opening in your body, where the
urine is discharged.




                                           Page.24
Immune
The immune system involves organs and specialized cells that protect the body against
pathogens, such as bacteria and viral infections. This system includes barriers to infection, such
as skin and the mucus coating of the gut and airways; phagocytic cells that can ingest and digest
foreign substances; and anti-microbrial proteins. The stomach also secretes gastric acid that
helps to prevent bacterial colonization, while an adaptive immune system response helps to
develop immunity against being infected twice by the same pathogen.


Our immune system is made up of many types of cells that protect you from disease,
bacteria, viruses, parasites and fungi. It also contains your bone marrow, thymus, spleen
and lymph nodes. Your bone marrow generates all of the cells of your immune system,
which include red blood cells, platelets, natural killer cells, B cells, granulocytes and
immature thymocytes. Your thymus receives immature thymocytes and turns them into
mature T cells, eliminating those that might cause an autoimmune response in your body.
Your spleen filters your blood using a variety of different cells and initiates an immune
response when it detects a reaction to those cells. Your lymph nodes drain fluids from
your tissues and filter them in much the same way.

The most important body parts are the

heart, lungs, brain, eye, stomach, spleen, pancreas,
kidneys, liver, intestines, uterus, bladder, Brain,
Amygdale, Basal ganglia,Brain stem ,medulla, midbrain,
spinal cord,thyroid,




                                           Page.25
What is life .

Human life is a unique creation in this time in the sense that it is distinctively
marked from other life in respect of perceptibility , feelings, emotions,
sustainability etc.

There remains an objective behind any human creations. But who created
human beings & what is the purpose behind it still remains a mystery to be
unfolded.

It is marked that growth makes the difference between the life & dead. After full
maturity of our body parts we die. The support systems of human life gets
exhausted. These systems are no more capable to carry forward the burden of
human life.

Then life ends & death begins. Our body system no more works. Hence it is an
obvious fact that the working of our body systems can be kept functioning for a
comparably longer time. So beyond any doubt death can de delayed. But up to
how longer ?



Death is irreversible ending of life. What happen after death is also shrouded in
mystery.

Whether death is beginning of a phase or end of life in itself is unanswerable.
However death can be postponed to a latter unfixed date by proper body
maintenance & by being following certain rules & demands of the dody.




                                       Page.26
How to prolong life.
Since the beginning of human race there has been constant endeavour to extend
human life because it a one time story not to be repeated again. It is to subject
decay& destroy .The only thing in our hand that possibly we can & should do is to
make a successful trail to prolong our life.

Denham Harman.

Originator of free radical theory of aging in 1970 formed the
American Aging Association which is since then
devoted towards finding ways of extending human
lifespan.

During the process of aging, an organism accumulates who causes damages to
body macromolecules, cells, tissues and organs.


This accumulated damage is the affects of oxidation of cell contents caused by free radicals.


The maximum life span for humans is currently maximized at approximately 120 years,


Average lifespan in a population is lowered by infant and child mortality, which are frequently
linked to infectious diseases or nutrition problems.

Later in life, vulnerability to accidents and age-related chronic disease such
as cancer or cardiovascular disease play an increasing role in mortality.

Extension of expected lifespan can often be achieved by access to improved medical
care, vaccinations, good diet, exercise and avoidance of hazards such as smoking. Maximum




                                              Page.27
Lifespan is determined by the rate of aging for a species inherent in
its genes and by environmental factors.
Theoretically, extension of maximum lifespan could be
achieved by reducing the rate of aging damage, by periodic
replacement of damaged tissues, or by molecular
repair or rejuvenation of deteriorated cells and tissues and
the enhancement of enzyme activity.
Future research will be geared towards these fruitful repair strategies.


Top 15 Ways to Prolong Your Life

Once Woody Allen epigrammatically quipped, “I don’t want to achieve immortality
through my work…I want to achieve it through not dying.”

Some unknown philosopher has said - however, the reality is– that death and taxes are the
only two sure things in life.

Very few people may be a member of the “live fast, die young, leave a good looking
corpse” school of philosophy; otherwise chances are that you are looking for prolonging
the life which has been made available to you.

If that’s the case, then these fifteen ways, in no particular order, to prolong your life
should at least offer a little direction, and give you a little more time before you shuffle
off your mortal coil, into a unknown domain beyond death.

Some of these are the same things your mother told you when you were growing up, but
others may surprise you a little.

 Most of them are easy to start today, allowing you to rest assured that you’re doing your
bit to ensure your long term health, and that you’ll be here for a long time to come.
                                         Page.28

1.Do Sleep a Little Less.

Contrary to dear old mom’s advice, and to popular belief, eight hours of sleep a night is
not the optimum, if you want to lead a longer life. We actually need a little less than that
to function at our peak.



In fact, researchers have discovered that those who get around six hours a night live
longer than those who get eight hours or more, or those that get four hours or less. So,
stay up, watch a little late night TV, and live longer, or get up a little earlier in the
morning, giving yourself a little me time, or reducing the stress of rushing to work. Either
way, you’ll be getting added benefits. Think of it as health multi tasking.


2. Do Get, and Stay, Married.


It’s been proved. Those of us, who are married, both male and female, enjoy longer lives.

But make sure you work on that relationship, because studies have also
shown that those who divorce, and then remarry, are more likely to die
sooner than their happily married counterparts.
So, if you’re in a relationship, spend some time working on it, making sure it’s a happy
and enduring one, and if you’re not, go out there and meet someone! You’ll live a longer
life with a companion and partner by your side.


3.Do Get Laugh loudly from the Heart.

People from different corners of the world over have realized the indiscernible usefulness
& necessity of Laughing.




                                       Page.29
Some say of Laughing.

"Laughing is a celebration of the good, and it's also how we deal with
the bad. Laughing, like crying, is a good way of eliminating toxins
from the body. Since the mind and body are connected, you use an
amazing amount of muscles when you laugh."


Gerry Fielka, Venice Beach, California


"I happy on you."

Chanchla Yadar, Varanasi, India


"If human life did not have laughing, that would be
boring. Laughing is what makes life fun."

Perenlei Senddoo, Mongolia



"Laughing is a kind of release. When I am sad and I
laugh, I can forget about my problems at least for a
little bit and be free from all the bad things that
happen."

Ivana, Belgrade, Yugoslavia


"In the Navajo tradition we have what we call Chi Dlo Dil,
or a Laughing Party, for a newborn. The Laughing Party is
the first laugh you hear from a child. It's usually around
six weeks.

It's the baby's first expression to the world, saying 'I'm
ready to interact.'
                          Page.30


Before that, the baby is still in the soft world and you
aren't supposed to put anything hard and fixed on the body,
or they may take on those qualities. But after the laughing

party, you can give the baby jewelry or bracelets or other
decorations.

At the party everybody sits around the baby and has a big
meal and plays with the baby. The person who makes the baby
laugh first plays an important role in the child's life."

Nancy Evans, Shiprock, NM (Navajo Nation)


"Laughing is the smile of the World."

Weerashon Puttrpadit, Mahasarakham, Thailand

"Laughing is enjoyment. This is very strange. I have never
seen this before. It looks like feathers."

Turkana woman, Kakuma, Kenya


"I happy on you."

Chanchla Yadar, Varanasi, India



"People can laugh when they can cooperate and share
an experience together."

Ahwed Abd El Rahwan, Waly (outside El Fayoum), Egypt
                                          Page.31



Laughter is a surprising and little thought of way to lengthen your life span, but it’s true.
Laughing is a workout, since it is physical activity, and the more you laugh, the more of a
workout it is!

In fact, researchers have found that laughing 100 to 200 times can be Equivalent, in
fitness terms, to ten minutes of rowing or jogging, and sound like a lot more fun than
either!

Not only that, but it has been proven to reduces stress hormone levels, and improve
immune function, so next time you’re staying up late, waiting to kick off your six hours
of sleep a night, why not put a funny DVD on instead, and lengthen your life a little?

Now a day the concept of laughing club is gaining much popularity because of this fact.
Laughing is a mood motivator & rectifier also .

It is a free but valuable tools in our hand

Let us not be miser to use it freely to the possible optimum
Level.

4. Reside in the Country side.
OK, so not all of us can give up city life and move to a rural paradise. However, studies
in Tokyo, Japan, one of the world’s most population dense cities, have shown that
retirees and pensioners that live near parks or other open spaces live longer.

So even if moving to a small town in the country is not realistic, try to spend more time
outdoors, in the garden, or in your local park or country club or why not plan weekend
trips to a cabin, or camping, fishing or hiking trips, that will give you more time with the
family, and get you outdoors. It will lengthen your life, and you’ll probably have some
fun at the same time!




                                          Page.32
5. Eat Right ,Be a Vegetarian and Exercise a bit.
This is one that your mom definitely mentioned! Eating the right foods, steering clear of
cholesterol laden saturated fats, maintaining a healthy weight, and getting around thirty
minutes of exercise a day will significantly improve your lifespan.

Eat a balanced diet, lose the extra weight if you have it, and learn to love vegetables and
fruit, particularly super foods like broccoli, tomatoes and anti oxidant rich fruits like
blueberries, throw in some nuts, oily fish, lean meat and poultry, and other healthy foods,
and you should do well on the diet front. As for exercise, there’s no need to join the gym
to get your daily dose. Walk the dog, play with the kids, or mow the lawn – any physical
activity counts!

Also important to note is that we’re not talking yo yo dieting here, which has actually
been proven to be dangerous. Rather make manageable changes to diet and exercise that
you can live with. Take up a sport, or commit to walking rather than driving where
possible. When it comes to food, don’t starve yourself, just make sure your choices are
healthy and low fat, and remember, often, it’s not the food itself, it’s the preparation, so
swop French fries for baked potato, grill rather than frying meat, and ban the creamy
sauces, and you should be fine!


6. Keep Your Brain Stimulated.


The busier your brain is, the more likely it is to continue building new connections,
keeping your overall mental function in tip top condition. Whether you read (or write) a
book or two, learn chess, or the piano, keeping your brain constantly stimulated will help
you stay mentally younger for longer.

Anything that keeps your mind active and busy helps, so find a new hobby, learn a new
skill, take up crosswords or spend more time in the library, and you’ll be contributing to a
longer, mentally fitter life.




                                         Page.33
7. Always Look On the Bright Side of Life.


Monty Python said it best. Optimists, on average, live twelve years longer than their
pessimistic counterparts, and are more likely to perform critical self examinations,
detecting life threatening diseases like breast cancer early.

They’re also more likely to take medical advice when necessary, and to be less stressed,
and prone to depression, than their gloomy compatriots. Plus, optimists are just more fun
to be around, so, look for the silver lining, be a glass is half full kind of person, and live a
longer and happier life!


8. Quit using Narcotics, Drugs, Smoking, Alcohol.


Tough to do, but a very good idea. Damage from smoking is cumulative, so the sooner
you quit, the less likely you are to die from heart or lung diseases related to smoking, and
let’s face it, if you have to choose, lung cancer, emphysema, or heart disease would
probably not be high on anyone’s list of ways to die!

Quitting smoking is tough though, with experts comparing the addiction a smoker has to
nicotine to that of heroin, so speak to your doctor, get advice on one of the many methods
to quit, take one of the quitting drugs available, or join a support group.


9. Keep Learning & Working.


Strangely enough, researchers at Arkansas University have found that the higher qualified
someone is, the longer they are likely to live.

When you examine the findings though, it does make sense: less educated people are
more likely to work in higher risk fields, like factories or construction sites, and they are
more prone to taking up dangerous habits like smoking.
                                         Page.34.



Add to that the likelihood that their access to quality medical care when they need it is
lower, and you begin to see why studying, and educating yourself more, will eventually
lead to a longer life, in fact, the more diplomas and degrees you rack up, the longer
you’re likely to live.


10. A Few Vices Are Good for You.


This is probably the best news you’ll get for a while: chocolate, and red wine, are good
for you, so enjoy in moderation!

Chocolate contains phenols, which protect against diseases like cancer, and heart disease,
and red wine contains a special kind of anti oxidant called phytochemicals, that also help
reduce the likelihood of heart disease and other ailments. While you should not over
indulge, since the sugar and fat in chocolate will still affect your weight, and the alcohol
in wine is still alcohol, enjoying either in small quantities is most definitely allowable.

Sounding better already isn’t it? Now you can stay up late, watch a comedy, while eating
chocolate and sipping Merlot!


11. Get the Necessary Tests


For some reason, we all seem to avoid the necessary tests – breast exams, pap smears,
prostate exams, blood work.

However, if there is something medically wrong, there’s more chance of curing, treating
or managing serious diseases if you know sooner rather than later.

In fact, in all cases, early detection, proper treatment and management will certainly
increase your life expectancy.




                                         Page.35
It may be scary. You may want to stick your head in the sand, but getting tested for
various life threatening diseases regularly can dramatically increase your chances of
living with them, or beating them. Even something as simple as cholesterol, blood
pressure, or diabetes test can be the difference between life and death. Isn’t it better to
know?


12. Drink Tea


A cup of tea a day may be more use to you than the apple, when it comes to keeping the
doctor away!

Researchers at Harvard have found that one cup of ordinary black tea a day cuts the risk
of heart attack dramatically, while another study found that even after heart attack,
drinking tea increases your chance of survival by twenty eight percent.

The good news is that ordinary black tea has been found to be as effective as green, so sit
back and relax with a nice cup of tea, and drink to good heart health.



13. Get Yourself a Pet.



Sounds crazy, doesn’t it? But research has discovered yet another benefit to owning a
furry friend. People who own pets are, on average, healthier than those who don’t.

Owning an animal actually reduces stress levels, so those who own pets are more likely
to be happier. They are also statistically less likely to visit the doctor than their non pet
owning counterparts.

So go out, find a Fido or a Kitty, or some other critter to become a part of the family,
since there are no limit on the type of pet you should own to enjoy this benefit, although
choosing a dog may increase your likelihood of exercise.

Then again, stroking a cat or a dog can be a great stress reliever!




                                          Page.36.
14. Watch Your Urine & Bowels.


Early warning signs of bowel cancer include an increase in problems like constipation,
diarrhea, and bloody stools. Pay attention to your bowel movements, and if you notice a
change, or if you are already experiencing any of these symptoms, make a point of seeing
your doctor.

As with most cancers, bowel cancer is easier to treat when it is caught early, and since
this is a particularly virulent form of the disease, it’s better to be safe than sorry!


15. Relax But don’t be Lazy.


Learning a relaxation technique, whether it be yoga or meditation, can greatly reduce
your stress levels, known to contribute to everything from cancer to heart disease and
stroke.

Try not to work too hard either. Work related stress contributes significantly to overall
stress levels, and elevated stress levels mean a dip in your body’s immune system, as the
fight of flight reflex kicks in. The Result? A higher likelihood of disease. In fact,
according to researchers at Johns Hopkins, you have up to twenty times more chance of
developing heart disease if you’re stressed.

Another interesting point to note is that taking work home with you is an early sign of
feeling stressed and overworked. So workaholics beware! Leave work where it belongs,
in the office, make more time to kick back, relax and spend time with family and friends,
and you’ll live longer to enjoy the fruits of your labor!



Menopause
Perimenopause; Postmenopause

Last reviewed: September 11, 2010.

Menopause is the transition period in a woman's life when her ovaries stop producing eggs, her body
produces less estrogen and progesterone, and menstruation becomes less frequent, eventually stopping
altogether.
Causes, incidence, and risk factors
Menopause is a natural event that normally occurs between the ages of 45 and 55.

Once menopause is complete (called postmenopause) and you have not had a period for 1 year, you are no
longer at risk of becoming pregnant.
The symptoms of menopause are caused by changes in estrogen and progesterone levels. The ovaries make
less of these hormones over time. The specific symptoms and how significant (mild, moderate, or severe)
they are varies from woman to woman.
A gradual decrease of estrogen generally allows your body to slowly adjust to the hormonal changes. Hot
flashes and sweats are at their worst for the first 1 - 2 years after the last period. Menopause symptoms may
last 5 or more years.
Estrogen levels may drop suddenly after some medical treatments, as is seen when the ovaries are removed
surgically (called surgical menopause). Chemotherapy and anti-estrogen treatment for breast cancer are
other examples. Symptoms can be more severe and start more suddenly in these circumstances.

As a result of the fall in hormone levels, changes occur in the entire female reproductive system. The
vaginal walls become less elastic and thinner. The vagina becomes shorter. Lubricating secretions from the
vagina become watery. The outside genital tissue thins. This is called atrophy of the labia.

Symptoms
In some women, menstrual flow comes to a sudden halt. More commonly, it slowly stops over time. During
this time, the menstrual periods generally become either more closely or more widely spaced. This
irregularity may last for 1 - 3 years before menstruation finally ends completely. Before this the cycle
length may shorten to as little as every 3 weeks.

Common symptoms of menopause include:

        Heart pounding or racing

        Hot flashes

        Night sweats

        Skin flushing

        Sleeping problems (insomnia)

Other symptoms of menopause may include:

        Decreased interest in sex, possibly decreased response to sexual stimulation

        Forgetfulness (in some women)

        Headaches

        Irregular menstrual periods

        Mood swings including irritability, depression, and anxiety

        Urine leakage

        Vaginal dryness and painful sexual intercourse

        Vaginal infections

        Joint aches and pains

        Irregular heartbeat (palpitations)
Signs and tests
Blood and urine tests can be used to measure changes in hormone levels that may signal when a woman is
close to menopause or has already gone through menopause. Examples of these tests include:

        Estradiol
        FSH
        LH
A pelvic exam may indicate changes in the vaginal lining caused by declining estrogen levels. The doctor
may perform a bone density test to screen for low bone density levels that occur with osteoporosis. The rate
of bone loss increases during the first few years after the last period.
Treatment
Treatment with hormones may be helpful if you have severe symptoms such as hot flashes, night sweats,
mood issues, or vaginal dryness.

Discuss the decision to take hormones thoroughly with your doctor, weighing your risks against any
possible benefits. Learn about the many options currently available to you that do not involve taking
hormones. Every woman is different. Your doctor should be aware of your entire medical history before
prescribing hormone therapy (HT).

If you have a uterus and decide to take estrogen, you must also take progesterone to prevent endometrial
cancer (cancer of the lining of the uterus). If you do not have a uterus, progesterone is not necessary.

HORMONE THERAPY

Several major studies have questioned the health benefits and risks of hormone replacement therapy,
including the risk of developing breast cancer, heart attacks, strokes, and blood clots.

Current guidelines support the use of HT for the treatment of hot flashes. Specific recommendations:

        HT may be started in women who have recently entered menopause.

        HT should not be used in women who started menopause many years ago, except for . An
        exception isestrogen vaginal creams.

        The medicine should not be used for longer than 5 years.

        Women taking HT should have a baseline low risk for stroke, heart disease, blood clots, or
        breast cancer.

To reduce the risks of estrogen therapy and still gain the benefits of the treatment, your doctor may
recommend:
       Using a lower dose of estrogen or a different estrogen preparation (for instance, a vaginal
       cream rather than a pill)
       Having frequent and regular pelvic exams and Pap smears to detect problems as early as
       possible

        Having frequent and regular physical exams, including breast exams and mammograms

See also: Hormone therapy for more information about taking hormone therapy.

ALTERNATIVES TO HT

There are some medications available to help with mood swings, hot flashes, and other symptoms. These
include low doses of antidepressants such
as paroxetine (Paxil), venlafaxine (Effexor), bupropion (Wellbutrin), and fluoxetine (Prozac), or clonidine,
which is normally used to control high blood pressure. Gabapentin is also effective for reducing hot flashes.

LIFESTYLE CHANGES

The good news is that you can take many steps to reduce your symptoms without taking hormones:

        Avoid caffeine, alcohol, and spicy foods

        Dress lightly and in layers

        Eat soy foods

        Get adequate calcium and vitamin D in food or supplements

        Get plenty of exercise

        Perform Kegel exercises daily to strengthen the muscles of your vagina and pelvis

       Practice slow, deep breathing whenever a hot flash starts to come on (try taking six breaths per
        minute)

        Remain sexually active

        See an acupuncture specialist

        Try relaxation techniques such as yoga, tai chi, or meditation

        Use water-based lubricants during sexual intercourse

Complications
Postmenopausal bleeding may occur. This bleeding is often nothing to worry about. However, your health
care provider should always check any postmenopausal bleeding, because it may be an early sign of other
problems, including cancer.

Decreased estrogen levels are also associated with the following long-term effects:
       Bone loss and eventual osteoporosis in some women

        Changes in cholesterol levels and greater risk of heart disease

Calling your health care provider
Call your health care provider if:

        You are spotting blood between periods

        You have had 12 consecutive months with no period and suddenly vaginal bleeding or spotting
        begins again, even if it is a very small amount

Prevention
Menopause is a natural and expected part of a woman's development and does not need to be prevented.
However, there are ways to reduce or eliminate some of the symptoms of menopause.

You can reduce your risk of long-term problems such as osteoporosis and heart disease by taking the
following steps:

        Control your blood pressure, cholesterol, and other risk factors for heart disease.
       Do NOT smoke. Cigarette use can cause early menopause.

       Eat a low-fat diet.

       Get regular exercise. Resistance exercises help strengthen your bones and improve your
       balance.

       If you show early signs of bone loss or have a strong family history of osteoporosis, talk to
       your doctor about medications that can help stop further weakening.

       Take calcium and vitamin D.

References




Medicine is the science and art of healing. It encompasses a variety of health care practices
evolved to maintain and restore health by the prevention and treatment of illness.

The word medicine is derived from the Latin ars medicina, meaning the art of healing.




Growth is life.



Prevention of liver diseases


Prevention of liver cancer

Prevention of liver cancer is possible at two levels. The first level of prevention is to avoid
alcohol abuse and to prevent the occurrence of Hepatitis B or Hepatitis C. These are acquired
from infected individuals via blood or rarely other secretions, by sharing of infected needles
among drug addicts, or by the sexual route. Their transmission can be avoided by use of
disposable needles in hospitals, by strict and universal screening of all blood donors in blood
banks and refusing donations from infected persons. The spread of Hepatitis B can be curbed
by universal vaccination of all newborns and the rest of the non-infected population.

The second level of prevention is in patients who have liver cirrhosis. A significant proportion
of them will develop cancer. This can be avoided if they undergo a timely liver transplant and
the diseased liver can be removed. All those with cirrhosis should see a liver specialist to find
out if a liver transplant is suitable for them.

Prevention of cirrhosis

The three common causes of cirrhosis i.e., alcoholism, Viral Hepatitis B and C are all
preventable as is described for the first level of prevention in liver cancer. However, at times,
cirrhosis may result from genetically determined diseases such as autoimmune hepatitis,
metabolic disorders (for eg. Wilson's disease and others, especially in children), primary biliary
cirrhosis and primary sclerosing cholangitis which cannot really be prevented.

Preventing the spread of viral hepatitis

Proper hygiene is the key to preventing the spread of many diseases, including Hepatitis.
Other preventive measures include:

Vaccinations - A Hepatitis B vaccine is routinely given to toddlers as part of their
immunization schedule. A hepatitis A vaccine is available for people at risk for contracting the
disease while traveling. (There are no vaccines for hepatitis C, D, or E at this time.)

Blood transfusion - Blood products are routinely screened for Hepatitis B and C, and HIV, to
reduce the risk of infection from transfusion.

Antibody preparation - If a person has been exposed to Hepatitis B, an antibody preparation
can be administered to help protect them from contracting the disease.

The prevention of Hepatitis B and C should be aimed at the high risk groups and
situations which are

a) Unsafe Blood transfusion,
b) Hepatitis B or Hepatitis C in the family,
c) Surgical procedures or dental manipulation,
d) intravenous drug abuse,
e) Unprotected sexual exposure,
f) Dialysis,
g) Medical or paramedical personnel.




                              CHAPTER-17

                 Preventing ignorance is the first step.
Possible interpretation: It's better to take care that a problem does not
happen than to have to solve the problem afterwards. It's easier to stop
something bad from happening in the first place than to fix the damage
after it has happened.

Note: prevention (noun) = the act of stopping something from
happening | cure (noun) = something that solves an illness or
problem | This proverb is often used in relation to health and
disease. A variation is: "An ounce of prevention is worth a pound
of cure.


                                        Prevention is better than cure. Preventing
“An ounce of prevention is worth a pound of cure.”
ignorance is the first step. Ignorance is death, Knowledge is life. Again not only
knowledge is sufficient. One has to be adequately aware of so many facts
affecting our life , existence & sustainability.


We have all grown up hearing the adage 'Prevention is better than cure' since
our very childhood — brush your teeth twice to protect them from decaying;
wash your hands before eating food to avoid a stomach upset; do not eat
uncovered street food; get vaccinated against diseases like polio; get rid of
stagnant water to stay clear of malaria and dengue; exercise to stay fit; and so
on and so forth. No one wants to argue with these time-tested measures, which
if followed can reduce one’s chances of contracting a disease; forget about
trying to find a cure later.

But when we talk about an issue such as AIDS, Acquired Immunodeficiency
Syndrome, the whole prevention angle seems to be misconstrued. People have
been warned about AIDS and the virus causing it, HIV (Human
Immunodeficiency Virus) for over 20 years now. But has it been enough?
AIDS has already killed millions of people; millions more continue to become
infected with HIV. But still the point is far from being driven home — There is
neither a vaccine nor a cure for AIDS; the only way to remain safe is by not
getting infected.

To this end, the ABC (abstinence, be faithful and use a condom) campaign to
prevent HIV infection needs to be seen in new light. With more and more
people indulging in unprotected sex, especially youngsters, the mystery and
confusion surrounding it needs to be cleared, and this can be best achieved by
imparting sex education.
Sex education, both from the family perspective and the government in general,
has become a hot topic of debate, with very less being done to clarify the
doubts nesting in the boggled young minds. We have to go beyond showing a
‘single’ documentary at school, which only leaves the minds more baffled and
curious. Family discussions need to be more focused emphasizing on the fact
that it can happen to anyone and so the need to understand the facts correctly to
help members make an informed decision.

According to a survey, 51 per cent of the people in India feel that AIDS has a
cure, 65 per cent do not use condoms while having sex with ‘unknown’
partners and only 73 per cent practice abstinence before marriage. About 95 per
cent people believe that it can never happen to them. This is a telling picture of
the crude information engulfing our society.

The idea of prevention can only be realised when people are informed about
how they can protect themselves and their partner, and if infected how they can
take care of themselves and prevent from spreading the infection. If the
government takes a firm step to inform and educate the masses how to prevent
from getting HIV/AIDS, it will also help to bring down the cost of health care
required at a later stage after one gets infected.

In 2007, the number of people worldwide living with HIV is estimated to
be 33.2 million, 2.5 million people became newly infected and 2.1 million
people died of AIDS. The brutal truth is that this number includes 2.5 million
children who get infected with HIV much before they actually get to know
about prevention. The transmission of the virus from HIV-positive mothers
pushes 3,80,000 children to the jaws of death every year.

These statistics only reinforce the need for prevention — by drugs so that the
virus is not transmitted from HIV-positive mothers to their infants and
thereafter by proper sex education so that people can make an informed choice.

Ignorance may be bliss sometimes, but definitely this does not apply to AIDS.
Preventing ignorance is the first step, and it should happen not only on the
World AIDS Day, but should be an ongoing process.

Quick Quiz:

"Prevention is better than cure" would be a principle of

   a. Preventive crime.       D. Preventing failures in life.
   b. Preventative crime. E. Preventing poorness in life.
   c. Preventive medicine. F. Preventing sorrow in life.



But here in this book preventive medicine aspect has only been dealt with.



                               CHAPTER-4
                                          3.


Preventing ignorance is the first step.

Our first & foremost area of concern ought -

To minimize human risks from contaminated air, soil, water & food.
Above all awareness of mataining a healthy life style is of prime
importance.

                              soil, water & food which needs to be
The life support system may supply air,
pure i.e free from any sort of adulteration or contamination.

Air as a vital life force or Prana is (Vital Life Force) energy that exists in
all living things. It is this Vital Life Force energy that maintains the body-
mind-spirit, keeping the individual healthy on physical, emotional, mental
and spiritual level. Prana cannot be bottled, but like the wind, it can be felt.
Since Prana is universal (created by Divine energy) and airborne, our
body's primary source of life force is through the air we breathe – air
Prana.


Other sources of Prana energy are the sun and the earth. The earth
supplies ground Prana and the sun - solar Prana. When we are outside in
the sunlight, our bodies absorb solar Prana. Every time we take a breath,
our bodies are absorbing air Prana and when we walk on soil or sand; our
bodies are absorbing earth Prana automatically and unconsciously. All
living things - from plants, trees, animals, food, water, and people require
this energy to be nourished and sustain life. It is the activating energy of
the universe; an electrical type of energy that gives life to the body and
determines our state of health and well-being.

Prana is like a current that travels throughout our bodies, energizing each
cell. Our bodies utilize the "Vital Life Force energy" to build, repair and
maintain their vital functions. When Prana is weak, depleted or blocked,
illness occurs. When Prana energy is strong and flowing freely, we are
healthy and vibrant.

 There are many factors that can cause Prana energy to become
weakened, such as contamination of the soil, air and water. Chemically
fertilized crops have reduced nutritional value, shelf life, and resistance to
both insects and disease, resulting in insufficient nourishment for the
body. If our foods are grown in soil that is depleted of nutrients, our bodies
do not get the nourishment they need to sustain life. The same applies to
the air we breathe. If the air is polluted with chemicals and we inhale
them, it adversely affects the cells and tissues in every part of our bodies.
When water is contaminated with chemicals, the same holds true. Our
body requires clean water to survive. Ultimately, it is important to eat
healthy foods and live in an environment where the air and water is clean.
This enables our Vital Life Force energy level to remain high and our
bodies to remain healthy.

 However, other factors can diminish or weaken our energy levels as well. Our
beliefs, emotions, traumatic memories - past or present - our attitude, what we
say, how we react to situations and where we work and live all influence the
state of our health. Some examples of factors that can cause our Life Force
energy to become depleted are emotional, physical, nutritional and
environmental in nature:

1. Emotional: Worrying or being fearful that you will not have enough
money to pay your bills; getting laid off from your job; getting a promotion
(even though this usually is a good change it can be stressful); and
frequently engaging in arguments, disagreements and conflicts. All of
these cause energy depletion.

2. Physical: Problems such as body ailments, illness, infection, pain,
fractures or dislocations, and not getting adequate sleep weaken us. Also,
pushing your body too hard by working 16 hours a day, hormonal factors
such as puberty, pre-menstrual syndrome, post-partum and menopause
all cause stress on the body and deplete Life Force energy.

3. Nutritional: Deficiencies caused by food allergies, poor digestion,
insufficient vitamin and mineral intake, excessive caffeine, cigarette
smoking and alcohol or drug use weaken our energy levels.
4. Environment: Conditions found in hot or cold climates such as heat
exhaustion or hypothermia, toxins or poisons such as insecticides, car
pollution and smog all cause energy depletion. If you live and work in a
negative environment, the Prana energy you are breathing into your body
is negative, causing ill effects. Conversely, living in a positive environment
allows you to breathe in positive Prana energy, promoting good health.

Conclusion:
Prana energy is the very essence that keeps us alive. Strong, free-flowing
Prana is vital for our good health. The quality of everything we do
including breathing, sensing, eating, moving, feeling, thinking, playing,
working, communicating, loving, etc.- all depends on how we manage our
lives and our energy.

The importance of Prana healing cannot be emphasized enough. It is
essential in helping us maintain a healthy body, mind and spirit.

We are all energy transmitters connected with the whole of the universe.



Life support systems include plant cultivation system which allows food to be grown for our
consumption to stay healthy.


We have the basic     mission of the Public Health Protection Program to protect the health
through education and creation of awareness strategies designed to reduce health risks of
the human race at large.

Of all
    air, soil, water & food are the basic ingredients to support
sustainability of human life in this earth.


                                         4.


             Our Health problems, An over view



                              CHAPTER-5
             Medical Conditions & its prevention




                            CHAPTER-6


                           Women’s Health.
Women and their hidden desires remain as topics of great
mysteries. It is this mysticism which has made women the
subject matter of any creation or drama! And when we speak
about women's health, things seem to become much more
complicated. Women, their health, body and mind, will need
more researches to let this world know about them in greater
detail.

Women form the backbone of a family. They are responsible for shaping the culture
of the home. They are the ones who stand as the personification of love, care,
bonding and sacrifice in front of the remaining family members. Their contribution is
immense and you cannot build a family without them! They are the carriers of
generations! But who is responsible for ensuring their well-being? Who will guide
them to allow them to take care of their own health as well? Well, today's women are
smart and confident enough to take these responsibilities on their own shoulders
rather than waiting for someone else to take that charge. Today's women know the
importance of screening and prevention and here are the common screening tests
that they are undergoing:


No anti-aging cream or lotion or medicines can make your skin really young like the
food your skin is waiting for. When you have the dollars, a scalpel and a knife can
reverse your nature and make you look younger, but then it's just plastic. You can
get that true unadulterated youth and the genuine radiance from deep within. A little
restructuring in your diet will let the glow stay there forever. So here's the list of top
10 foods which will trap your youth for a long term:
Getting up every morning just to notice those newly developed worry lines may turn
you off! Joint and back pains become your "loyal companions" as you step in your
late 20s. Even a mild exertion may make you feel exhausted and you may begin to
think, "Am I really old?" This is the time when you are supposed to be bubbling with
energy! This is the time when you are expected to stay "heated"! But these feelings,
normally perceived by your parents and grandparents, may compel you to think that
you are getting old! But have you ever tried to conduct a "lifestyle autopsy" to find
out what is going wrong? It is your food habit which has a main role in your "aging"
process.




Here are the problems that you may face in
your late 20s and the foods that can fix your
problems:

1. Wrinkles, Worry Lines and a Glimpse of Old Age on the Face

Our face is the actual mirror of our personality. It depicts a lot of things about us. In today's world a
lot of importance is given to your face and your looks. But your "face value" may decrease by the
time you reach 25 years of age due to undesirable developments like wrinkles, worry lines and the
signs that bring a glimpse of the old age. Too much exposure to sun and pollution, decreased
production of collagen and elastin -- which helps in the rejuvenation of the skin -- and wear and
tear of the dead skin cells are the possible reasons. And of course you cannot deny the impacts
which    smoking,     alcohol,   fewer    intakes    of   fruits   and    vegetables     (loaded    with
essential vitamins and minerals) can bring to your health. Just give a second thought before
preferring highly processed foods over the raw ones!


Solution


The best possible solution to this problem will be to consider taking special precautions and avoiding
too much of direct exposure to sun and pollution, and limiting the habit of smoking and drinking,
not only for better skin health but also for your overall well-being and health. And when it comes to
food, choose wisely. Avoid too much of processed foods and choose more of raw veggies, fruits and
fruit juices. Vitamin B rich foods like sprouts, milk and fruits are very essential for healthy looking
skin. Having soaked almonds every morning can also improve your overall skin texture and make it
look younger.


2. Exhaustion and Fatigue

The problem gets even worse when you see your father or mother running around the house or
office and doing their chores with a lot of energy while you, at half their age, are so tired to face the
rest of your day! The possible causes are sleep deprivation, irregular meal timings, inadequate food
intake,    nutritional   deficiencies   (like   in   case   of   iron,   protein   and vitamin   B12)   and
derailed metabolism.


Solution


Complete your sleep. Normally, seven hours sleep is the minimum requirement for the body to get
adequate rest. Make sure you eat your meals on time and avoid under eating as well as overeating,
since both these conditions can lead to malnutrition. Nutritional deficiencies can be avoided by
ensuring a proper intake of nutrients like iron, protein and vitamin B12. Have a lot of greens and
organ meats to have sufficient iron in your body. Vitamin B12 is basically present only in
animal proteins and hence vegans need to keep a good check on their levels. Those who don't eat
meat should at least have plenty of dairy products like milk, cheese, paneer (cottage cheese) and
curd to avail vitamin B12.


3. Back Aches and Joint Aches

The causes can be several, ranging from wrong posture to too much stress at particular parts of the
body, to deficiency of calcium, manganese and copper.


Solution


You will definitely need to work on the posture to correct it. Another important thing is to be in the
right weight. Obesity can cause a lot of stress on the back and on the joints. Also, eating foods
which provide us with good amount of calcium, manganese and copper is essential. Calcium is
essential for the strong bones, and manganese and copper play a role in maintaining the cartilages
of joint and their flexibility. Foods that are useful include nuts, sesame and flax seeds, soybean,
brans, green leafy vegetables, dairy products, spices and sea foods.


4. Forgetfulness, Lack of Concentration, Getting Easily Distracted

While stress and too many things on your mind can be a reason, but deficiency of essential fatty
acids can lead to these problems too.


Solution


Alternative mind relaxing therapies like meditation, pranayam and yoga are useful and when it
comes to food choices, you need to include more of omega-3 and omega-6 rich foods in your diet.
Include fish, walnuts, almonds and peanuts to your diet. And if this is becoming too much for you to
follow, you can also seek an expert's help and start taking cod liver oil tablets too.


We cannot deny the fact that our mind and body are tied to a single thread. The way we treat our
health will also affect the way we feel in our minds! And the way we look also has its own impact on
our feelings. Fearing aging or seeing age-related changes in our appearances may make us sink into
depression, which again adds to our pain and grievances. Healthy food is the best weapon to fight
aging and to stay evergreen.





    10 Food Items That Can Make You Look Younger.




    1.      Nuts: Rich in vitamin A and omega-3 fatty acids, nuts are a rich source
         of nutrients vital to your skin. They protect the skin by forming a fluid rich
         membrane in the skin that is moist and flexible. Hence wrinkles are kept away
         at bay and the radiance is blemish free. The fluidity keeps the skin supple and
         prevents                            premature                            aging.

       Your Pick: Walnuts, pecans, almonds and hazelnuts, chia seeds and
       flaxseeds.
    2.    Fruits           and            Berries:          Excellent          sources
       of antioxidants, fibers, vitamins and minerals, nature offers us with more than
       what we can ever ask for sources of the aforesaid nutrients for a flawless
       skin. While antioxidants keep the blood clean and increase the body's nutrient
       absorption    high,    vitamins    and   minerals   offer   strong    immunity.

       Your Pick: Raspberries, red grapes, blueberries, avocadoes, blackberries,
       kiwi, apricots, apple and pear, acai berries (also called Potion of Youth),
       cantaloupes and prunes.
    3.    Greens: Wrinkle fighting antioxidants, vitamin C, vitamin E and beta-
       carotene can be found in plenty in green leafy vegetables. With their immune
       boosting properties, they also protect against cancer, arthritis and heart
       diseases. Playing a pivotal role in skin renewal and removal of harmful free
       radicals from the system, the greens have a magical effect as anti-aging
       promoters.

       Your Pick: Spinach, beans, broccoli, Brussels sprouts, carrots, cucumber and
       kale.
    4.    Fish: Fish is a rich source of omega-3 fatty oils, the components that play
       a very important role in improving the elasticity of the skin and this effect
       further reduces wrinkles. Omega-3 fat is not produced by our body. Found in
       plenty in fish, it needs to be replenished from external sources.

         Your Pick: Salmon, trout, herring, sardines, mackerel or pilchards.
    5.      Whole Grains: Whole grains not only contain antioxidants, but also have a
         rich source of vitamins, minerals, proteins and fiber. Whole grains are also
         responsible for lowering blood cholesterol and helping in preventing heart
         diseases. After all, a healthy body will give you healthy skin.

         Your Pick: Oats, brown rice, millet and barley.
 6.      Veggies: Lycopene in vegetables is twice as powerful as beta carotene and
       they     have      antioxidants,      vitamins    and     minerals    for  skin
       regeneration, sulfur compounds (the pungent smell in ginger), and other
       additions, and these must be incorporated into your diet owing to their
       capabilities to fight free radicals, keep the blood clean and increase immunity.

       Your Pick: Sweet Potato, tomato, ginger and soy.
 7.       Healthy Fats: Switch to healthier fats that are rich in antioxidants. These
       fats act as a carrier for fat soluble vitamins A, C and E which are extremely
       necessary               for              a            flawless            skin.

       Your Pick: Olive oil, safflower oil and sesame oil.
 8.       Good-for-Skin Drinks: Banish all caffeine rich beverages, hot or cold from
       your diet because they have the power to destroy the vitamins in your body.
       The super antioxidant EGCG has the capability to reverse oxidation and
       inflammation of the skin that appear in the form of wrinkles, skin damage or
       scars.

       Your Pick: Green tea, black tea and home-made juices without sweeteners.
 9.      Eggs and Yoghurt: Rich in minerals, potassium and calcium, these are
       very good shortcuts to a good rejuvenated skin treat. Potassium aids in the
       growth of new skin cells. So, wouldn't that be a good choice to make?

       Your Pick: Egg whites and skimmed milk yoghurt.
 10.     Water: Almost 70 percent of your body is water alone. If this hydration is
       taken away, imagine what your skin would possibly feel like - dry, scaly and
       malnourished. Water, the easily available resource, can do wonders to your
       skin  and    make it radiant like you          had    always   dreamt     of.

     Your Pick: Eight uncompromised glasses of water a day - not too much to
     ask for.
Surprisingly, some of the most common ingredients that you'll need in order to look
younger can be found in your house. You just need to look around, learn about how
to use them to your advantage and utilize them well.

Women
Breast Cancer • Heart Disease •
Osteoporosis • Birth Control •
Pregnancy & Childbirth • STIs •
Vaginal Infections • Menopause •
Urinary Tract Infections • More




Women's Top Health Risks.

Men and women have different body types and biological needs that give
rise to specific health concerns that are more bothersome for women than
men. For example, women are more prone to breast
cancer, osteoporosis and depression, although men can get them too. Here
are few medical conditions that are of great concern to women:


Heart Disease
Many people think of heart disease as a man's problem, but it is also a major
women's health threat. In fact, heart disease is the leading cause of death and
disability among women in their 60s. Women develop heart problems 7-8 years later
in life than men. Although more men die of heart disease than women, women are
less likely to survive heart attacks than men. This may be because women are more
likely to delay seeking treatment as they don't recognize the symptoms of a heart
attack, which can be different from the symptoms that men experience. Women are
more likely to experience symptoms like unusual fatigue, nausea, shortness of
breath, indigestion and anxiety.

To reduce your risk of heart disease:

       Don't smoke. Also avoid exposure to secondhand smoke (passive smoke).
       Control your blood pressure and cholesterol level.
       Maintain a healthy weight.
       Exercise regularly.
       Keep your blood sugar under control, if you have diabetes.
       Eat a balanced diet low in salt, saturated fat, trans fat, cholesterol, and
     refined sugars. Fruits, raw vegetables, whole grains, and lean cuts of fresh
     fish all promote a healthy heart and cardiovascular system.
Osteoporosis
Osteoporosis is a condition in which bones become weak, brittle and may break
easily. It occurs in both genders, but is more common in women. One in three
women and one in eight men in India suffer from osteoporosis. Peak bone mass is
reached at the age of around 30. After this age, bone mass starts to decrease at a
rate of one percent per year. Before menopause, women lose bone at a rate
comparable to men (rate of one percent per year). After menopause, women lose
bone two to six times faster than premenopausal women due to the loss of estrogen,
female sex hormone (the rate returns to one percent 10 years after menopause).
Therefore, it is important to maximize bone building when young and slow down age-
related bone loss after the age of 30.

It is never too late to keep bones strong and avoid fractures. The best way is to
protect your bones by eating a balanced diet rich in calcium and vitamin D, and
indulging in weight-bearing exercises such as running, walking and lifting weights.

Breast Cancer
Breast cancer is the most common cancer among women and affects approximately
one million women worldwide. Though the cause of breast cancer is unknown,
genetic and/or hormonal factors are considered as the primary causes for breast
cancer. Age, family history of breast cancer, reproductive and menstrual history,
being overweight or obese after menopause, drinking alcohol are some risk factors
for breast cancer.

To reduce your risk of breast cancer:
       Avoid alcohol or minimize its consumption.
       Maintain a healthy weight.
       Exercise regularly. Aim for 30 minutes or more of moderate aerobic
      activity, like brisk walking, five days a week.
       Eat a balanced diet rich in fruits and vegetables. Some vegetables for
      breast cancer protection include dark leafy greens (like spinach,
      kale), cruciferous vegetables (like cabbage, cauliflower, broccoli), tomatoes
      and carrots. Avoid high-fat foods.
       Do not take prescription estrogens unless medically indicated.
Depression
Women are twice as likely as men to experience depression. Although the exact
reason for this difference is not known, but hormonal and psychosocial factors
unique to women may be related to depression. For example: hormonal changes
particularly after pregnancy (postpartum) or around menopause can lead to
depression. The symptoms of depression include: feeling sad, depressed mood, loss
of interest or pleasure in activities you used to enjoy, feeling guilty, unintended
weight loss or gain, loss of appetite, lack of energy and fatigue.

Women of lower socioeconomic status are more likely to develop depression as they
are more likely to struggle with financial problems, discrimination, issues of
unemployment or underemployment, and lack of education. Other risk factors
include past sexual or physical abuse and marital conflict.

The key to depression recovery is to start small and ask for help. Although you may
feel like being alone, but it is important to reach out to others as isolation fuels
depression. Let your family and friends know what you are going through and how
they can support you. Lifestyle changes can also have a bog impact on depression.
Some of the strategies that can be very effective include practicing relaxation
techniques (like meditation), managing stress, getting regular exercise and sleep.

Menopause .

Perimenopause; Postmenopause

Last reviewed: September 11, 2010.

Menopause is the transition period in a woman's life when her ovaries stop producing eggs, her body
produces less estrogen and progesterone, and menstruation becomes less frequent, eventually stopping
altogether.
Causes, incidence, and risk factors
Menopause is a natural event that normally occurs between the ages of 45 and 55.

Once menopause is complete (called postmenopause) and you have not had a period for 1 year, you are no
longer at risk of becoming pregnant.

The symptoms of menopause are caused by changes in estrogen and progesterone levels. The ovaries make
less of these hormones over time. The specific symptoms and how significant (mild, moderate, or severe)
they are varies from woman to woman.
A gradual decrease of estrogen generally allows your body to slowly adjust to the hormonal changes. Hot
flashes and sweats are at their worst for the first 1 - 2 years after the last period. Menopause symptoms may
last 5 or more years.
Estrogen levels may drop suddenly after some medical treatments, as is seen when the ovaries are removed
surgically (called surgical menopause). Chemotherapy and anti-estrogen treatment for breast cancer are
other examples. Symptoms can be more severe and start more suddenly in these circumstances.

As a result of the fall in hormone levels, changes occur in the entire female reproductive system. The
vaginal walls become less elastic and thinner. The vagina becomes shorter. Lubricating secretions from the
vagina become watery. The outside genital tissue thins. This is called atrophy of the labia.

Symptoms
In some women, menstrual flow comes to a sudden halt. More commonly, it slowly stops over time. During
this time, the menstrual periods generally become either more closely or more widely spaced. This
irregularity may last for 1 - 3 years before menstruation finally ends completely. Before this the cycle
length may shorten to as little as every 3 weeks.

Common symptoms of menopause include:

        Heart pounding or racing

        Hot flashes

        Night sweats

        Skin flushing

        Sleeping problems (insomnia)

Other symptoms of menopause may include:

        Decreased interest in sex, possibly decreased response to sexual stimulation

        Forgetfulness (in some women)

        Headaches

        Irregular menstrual periods

        Mood swings including irritability, depression, and anxiety

        Urine leakage

        Vaginal dryness and painful sexual intercourse

        Vaginal infections

        Joint aches and pains

        Irregular heartbeat (palpitations)
Signs and tests
Blood and urine tests can be used to measure changes in hormone levels that may signal when a woman is
close to menopause or has already gone through menopause. Examples of these tests include:

        Estradiol
        FSH
        LH
A pelvic exam may indicate changes in the vaginal lining caused by declining estrogen levels. The doctor
may perform a bone density test to screen for low bone density levels that occur with osteoporosis. The rate
of bone loss increases during the first few years after the last period.
Treatment
Treatment with hormones may be helpful if you have severe symptoms such as hot flashes, night sweats,
mood issues, or vaginal dryness.

Discuss the decision to take hormones thoroughly with your doctor, weighing your risks against any
possible benefits. Learn about the many options currently available to you that do not involve taking
hormones. Every woman is different. Your doctor should be aware of your entire medical history before
prescribing hormone therapy (HT).

If you have a uterus and decide to take estrogen, you must also take progesterone to prevent endometrial
cancer (cancer of the lining of the uterus). If you do not have a uterus, progesterone is not necessary.

HORMONE THERAPY

Several major studies have questioned the health benefits and risks of hormone replacement therapy,
including the risk of developing breast cancer, heart attacks, strokes, and blood clots.

Current guidelines support the use of HT for the treatment of hot flashes. Specific recommendations:

        HT may be started in women who have recently entered menopause.

        HT should not be used in women who started menopause many years ago, except for . An
        exception isestrogen vaginal creams.

        The medicine should not be used for longer than 5 years.

        Women taking HT should have a baseline low risk for stroke, heart disease, blood clots, or
        breast cancer.

To reduce the risks of estrogen therapy and still gain the benefits of the treatment, your doctor may
recommend:
       Using a lower dose of estrogen or a different estrogen preparation (for instance, a vaginal
       cream rather than a pill)
       Having frequent and regular pelvic exams and Pap smears to detect problems as early as
       possible

        Having frequent and regular physical exams, including breast exams and mammograms

See also: Hormone therapy for more information about taking hormone therapy.

ALTERNATIVES TO HT

There are some medications available to help with mood swings, hot flashes, and other symptoms. These
include low doses of antidepressants such
as paroxetine (Paxil), venlafaxine (Effexor), bupropion (Wellbutrin), and fluoxetine (Prozac), or clonidine,
which is normally used to control high blood pressure. Gabapentin is also effective for reducing hot flashes.

LIFESTYLE CHANGES

The good news is that you can take many steps to reduce your symptoms without taking hormones:

        Avoid caffeine, alcohol, and spicy foods
        Dress lightly and in layers

        Eat soy foods

        Get adequate calcium and vitamin D in food or supplements

        Get plenty of exercise

        Perform Kegel exercises daily to strengthen the muscles of your vagina and pelvis

       Practice slow, deep breathing whenever a hot flash starts to come on (try taking six breaths per
        minute)

        Remain sexually active

        See an acupuncture specialist

        Try relaxation techniques such as yoga, tai chi, or meditation

        Use water-based lubricants during sexual intercourse

Complications
Postmenopausal bleeding may occur. This bleeding is often nothing to worry about. However, your health
care provider should always check any postmenopausal bleeding, because it may be an early sign of other
problems, including cancer.

Decreased estrogen levels are also associated with the following long-term effects:
       Bone loss and eventual osteoporosis in some women

        Changes in cholesterol levels and greater risk of heart disease

Calling your health care provider
Call your health care provider if:

        You are spotting blood between periods

        You have had 12 consecutive months with no period and suddenly vaginal bleeding or spotting
        begins again, even if it is a very small amount

Prevention
Menopause is a natural and expected part of a woman's development and does not need to be prevented.
However, there are ways to reduce or eliminate some of the symptoms of menopause.

You can reduce your risk of long-term problems such as osteoporosis and heart disease by taking the
following steps:

        Control your blood pressure, cholesterol, and other risk factors for heart disease.

        Do NOT smoke. Cigarette use can cause early menopause.

        Eat a low-fat diet.

        Get regular exercise. Resistance exercises help strengthen your bones and improve your
        balance.
          If you show early signs of bone loss or have a strong family history of osteoporosis, talk to
          your doctor about medications that can help stop further weakening.

         Take calcium and vitamin D.




The Screening Tests That Every Woman Need




        Mammograms: Breast cancer is a leading cause of cancer-related deaths in women
        worldwide. Breast examinations should be started at the age of 20. Every woman, 20 or
        above, should undergo breast cancer screening after every 3 years while the American
        Cancer Society recommends women aged 40 or above to undergo this screening every
        year. Blood estradiol levels should also be checked. An increased level of estradiol is linked
        with breast or endometrial cancer. Mammograms and a thorough breast examination by a
        medical professional help to control the disease at the very onset. Doctors also suggest
        women to perform a monthly self breast examination.

          Pap Tests: Regular Pap tests should be started at the age of 21 or within the first three
        years of becoming sexually active. The Pap test screens only for cervical cancer. It cannot
        be used for screening of ovarian, uterine, vaginal or vulvar cancers. HPV test may also be
        used to screen the cancer but mostly for women aged 30 years and older or women of any
        age whose Pap test results are not clear. Screening is very effective in preventing or finding
        the cancer at an early stage. Early detection may prevent surgeries or may involve minor
        ones.

          Colonoscopy: Colon cancer also happens to be a leading cause of death in women
        alongside breast cancer and cervical cancer. The cancer starts with the growth of colon
        polyps. After it develops, it can spread to the other organs. Earlier, sigmoidoscopy was
        prescribed by the doctors. But this examination can only reveal conditions at the lower part
        of the colon. Later, colonoscopy, that covers whole colon, has come to be recommended.
        Screening is advised for women aged 50 years or above.

          Bone Density Examination: Women are prone to osteoporosis, a condition in which
        the bones become weak and fragile. Postmenopausal women are more susceptible to it.
        Middle-aged women above 50 years of age or older or those who have already gone
        through the menopausal phase, may be recommended for the screening of bone density. X-
        ray or DEXA (Dual energy X-ray Absorptiometry) can measure the bone mineraldensity.
        Low levels of estradiol is associated with an increased risk of osteoporosis and bone fracture

         Blood Pressure Checkups: How often the blood pressure should be measured depends
        on what risk factors you have. For example, a family history of high blood pressure may
        make you to opt for frequent blood pressure checkups. Starting at the age of 18, every
        woman should have her blood pressure checked after every two years.

         Blood Tests for Checking Cholesterol Levels: All women should get their cholesterol
        checked after every four to five years after attaining the age of 20. It is one of the factors
     responsible for causing heart diseases. It is tested by using your blood sample. The doctors
     will provide you levels of total cholesterol, HDL ("good" cholesterol), LDL ("bad" cholesterol)
     andtriglycerides. Elevated serum cholesterol and LDL is associated with the increased risk of
     atherosclerosis (the collection of fatty materials along the arterial walls).

      Skin Examination: Some people are genetically predisposed to skin cancers. Over-
     exposure to the sun can raise the risk of skin cancer to a greater extent. A dermatologist
     should conduct the skin examination during a routine check-up. The American Academy of
     Dermatology recommends regular skin self examinations for any changes.

Women also need to undergo other screening tests to rule out diabetes, STDs, HIV, thyroid
problems, ovarian cancer and glaucoma. You may pretend to be very "daring" while refusing a
request to undergo these tests. It is not your daring attitude, but your inner fears which are actually
trying to pull you back. Come out of your shyness and your shell of inhibitions and you will come to
see the good side of cure!




6 Nutrients for You and Every Woman Out There!

It takes a lot to be a woman. More specifically, it takes a lot to be a
modern woman of today. In the days gone by, women and her
responsibilities were limited to kitchen and the "cradle'! But today's
women's "shoulders" have strengthened and they are now in a position
to bear added responsibilities of the outer world. This calls for greater
energy requirement for the fulfillment of personal as well as
professional commitments. Moreover, women, being considered as the
more vulnerable gender, are at a greater risk of getting affected with
various health conditions. So is there any shield which can protect
women from such risks? The shield or the protective armor is
supposed to get created from the foods they take and the foods derive
this function from the nutrients present in it.


Here is a list of top 5 nutrients which are extremely essential for women's health:


1. Calcium

Calcium is the structural component or the cementing material of the body. We all know its
importance in skeletal and dental formation. It is even more essential for a woman during her
reproductive years as she needs a fair amount of this mineral to help in her baby's bone
development process. Calcium is not only important for the skeleton, but it also has a role to play in
nerve function, blood clotting and muscle health.


A women loses calcium from her body during her menopausal period. Greater the loss more will be
her susceptibility to bone problems like osteoporosis and osteomalacia. A study conducted in New
York also suggested that women who were on calcium supplements had decreased PMS and
experienced healthy aging. Some calcium sources include:
       Ragi (finger millet), 100 g - 344 mg of calcium
       Amaranth leaves, 100 g - 395 mg
       Gingelly seed, 100 g - 1450 mg
       Buffalo milk, 100 ml - 210 mg.
The RDA (recommended daily allowance) for Indian women is up to 500 mg/day and the pregnancy
and lactation RDA is 1,000 mg/day.


Foods Rich in Calcium
Calcium, the most abundant mineral in the body, is found in some foods, added to others, available
as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for
muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes,
and transmitting impulses throughout the nervous system.




Did you know that 99% of your body's calcium is stored in your bones and teeth? This calcium
makes up your bone bank. Calcium is "deposited" and "withdrawn" from your bone bank daily,
based on your body's need for calcium. If your daily diet is low in calcium, calcium is "withdrawn"
from your bone bank. Bone is broken down to keep your blood calcium level normal. This happens
because calcium plays a critical role in supporting your body's vital functions; such as controlling
your blood pressure and maintaining your heart beat.


Why do you need Calicum?

Calcium is one of the main nutrients that the body requires in order to overcome the problems
of high blood pressure, heart attack, premenstrual syndrome and colon cancer. One of the main
health benefits of calcium is that it helps in keeping the bones strong and healthy. By keeping the
bones healthy, calcium paves way for prevention ofosteoporosis. Calcium intake helps in relieving
backache by strengthening backbone.


Calcium helps to keep a check on the blood pressure and also aids in muscle contraction, thereby
enabling the heart and blood vessels to perform their functioning effectively. The consumption of
calcium also helps in facilitating the movement of nutrients across cell membranes and helps our
bodies absorb the nutrients.
Who needs Calcium?

The optimal intake of calcium is crucial for children, men and women of all ages. The calcium is
needed throughout the lifetime and its daily intake value increases with age. The growing children
needs good amount of calcium for their growing bones. After adulthood, the calcium is needed to
keep the bones strong.


Pregnant and Lactating women require more calcium. Women after menopause also need more
calcium to prevent osteoporosis.


For babies, breastfeeding is the best way as a source of calcium. Formula milk also provides
adequate calcium for babies.


How much Calcium do you need?

To promote strong bones throughout life, it is recommended that everyone, including pregnant or
breastfeeding women, consume the following daily calcium:


Age group (years)                                                                                        Calcium (mg/d
1-3                                                                                                      500 mg
4-8                                                                                                      800 mg
9 - 18                                                                                                   1300 mg
19 - 50                                                                                                  1000 mg
51 or older                                                                                              1200 mg

What are the Best sources of Calcium?


Following are the most common calcium rich foods:


         Milk: Milk is one of the most calcium rich food. Most people fear that consuming too
      many milk-based products like ice cream, cheese, and yogurt will lead to weight gain. If
      you are concerned about the calories in these calcium rich foods then choose products that
      have been made with low-fat or fat-free milk. Make sure any milk shakes or cappuccinos
      are made with this kind of milk too.


         Fruits: Calcium rich foods include a variety of fruits. Pears (nashpati), oranges, and
      apricots   (khubani)   are   tasty     calcium   sources.   Dried   fruits   such   as   raisins
      (kishmish), prunes, figs (anjeer), and dates (khajur) are rich in calcium too.


         Green Leafy Vegetables: Many dark green leafy vegetables have relatively high
      calcium concentrations. A cup of Broccoli contains about 180 mg of calcium. Spinach
      (palak) is also good when it comes to calcium content. There is around 300 mg of calcium
      in a single cup of spinach. However, the oxalate content in spinach binds with calcium
     decreasing its absorption. By way of comparison, the body can absorb about half of the
     calcium present in broccoli, yet only around 5% of the calcium in spinach.


         Breakfast Cereals: Breakfast is the most important meal of the day so you should
     make sure to eat a lot of calcium rich foods. Calcium fortified breakfast cereals are excellent
     calcium sources. These cereals provide the recommended amount of daily calcium in one
     serving. Oatmeal prepared with low-fat milk instead of water is also a good source of
     calcium.


         Fish: There are numerous types of fish that are good calcium sources. These fish include
     ocean perch, rainbow trout, and pink salmon with bones. You can also get a nice amount of
     calcium from blue crabs and clams.


         Yogurt: Not only does yogurt provide you with beneficial bacterial cultures, which keep
     your immune system strong and your digestive tract healthy, it also provides a whopping
     300 mg of calcium per 3/4 cup serving.


         Beans: Beans are good any time of the year, whether in soup, a refreshing salad,
     comforting chili or on their own and they're a great way to add fiber, protein and calcium to
     your diet.


         Almonds (Badam): Whether eaten alone, thrown in a salad or used as a crust on
     chicken or fish, almonds are one of the tastiest ways to reach your recommended daily
     intake of calcium. A handful (1/4 cup) of almonds contains 95 mg of calcium. It is also a
     great source of fiber, protein and monounsaturated fats.


         Sesame (Til) Seeds: Sesame seeds bring flavor to any dish, especially when they're
     roasted. They add a nice finish to any plate and are a fast and easy way to get some extra
     calcium. One tablespoon contains 90 mg of calcium, so next time you're about to indulge in
     your favorite dinner, sprinkle a tablespoon or two on top.


So for all those lactose intolerant people, calcium-rich foods don't have to be limited to dairy
products. A well-balanced diet can feature 2-3 servings of dairy products, or 4-6 servings of
vegetables and calcium-fortified foods to give you the calcium-rich foods you need everyday.




2. Iron

The basic function of iron is the formation of hemoglobin in the red blood cells. Women are at a
greater risk of iron deficiency owing to blood loss during menstruation. Pregnant women have the
highest requirements of iron as they need an increased blood supply in pregnancy to suit the needs
of the growing baby. In addition to this, the baby in the womb has to arrange for an iron supply to
get enough of this essential mineral until they are eating an iron rich diet themselves. Some good
iron sources include:


         Rrice bran, 100 g - 35 mg of iron
         Rice flakes, 100 g - 20 mg
         Soybean, 100 g - 10 mg
         Amaranth leaves, 100 g - 18 mg
         Colocasia, 100 g - 10 mg
         Garden cress seeds, 1 teaspoon - 5 mg
         Liver - 7 mg
         Egg - 2 mg
The RDA for Indian women is up to 30 mg/day and during pregnancy and lactation, the RDA is 38
mg/day.


Importance of Iron in Diet

Iron is vital to life. Every cell in the human body contains iron. Oxygenation of tissues and cells is
accomplished by iron contained in red blood cells which carry oxygenated blood throughout the
body and pick up carbon dioxide to be excreted. The human body uses iron to enhance immune
system functioning, produce energy and increase oxygen distribution throughout the organ systems.




Why do I need Iron?

Iron is a mineral that makes up an important part of hemoglobin, the substance in blood that
carries oxygen throughout the body. Iron also carries oxygen in muscles, helping them function
properly. In addition, iron helps increase your resistance to stress and disease.


How much Iron do I need?

The amount of iron your body needs varies depending on your age and gender. It also depends on
the amount of iron already stored in your body. If your stored iron is high, your body absorbs less
iron from the foods you eat. Conversely, your ability to absorb iron increases when your stored iron
is low.


When compared to men, the need for iron is found to be more in women. Iron should be supplied in
greater quantities to pre-menopausal and pregnant women. Iron requirements vary according to a
person's age. Daily Recommended quantities are:


         Children: 7-10mg
         Male adolescents: 13mg
         Female adolescents: 16mg
         Women: 16mg (18mg during menstruation)
        Pregnant women: 30mg
        Breastfeeding women: 10mg
        Men: 9mg
        Elderly people: 9mg


What can happen if you have low iron levels?

If a person does not get enough iron from daily diet, he or she becomes anaemic.Anaemia is a
condition    in    which   a    person's   blood   has   lesser   number     of   red   blood   cells.   It   is
because haemoglobin that constitutes the red blood cells requires iron for its formation. The
deficiency    of    iron   in    the   body    get   manifested     as     paleness,    intestinal   disorder,
panting, palpitation and general fatigue. In extreme cases, iron deficiency might also make a man
crave for non-eatables. This condition is called as pica. Iron deficiency makes the fingernails thin
and fragile. Iron deficiency can also lead to ulcers, inflammatory bowel syndrome and
haemorrhoids.


Who requires more iron?

Those at risk for low iron levels include:


        Women who are menstruating, especially if they have heavy periods.
        Women who are pregnant or who have just had a baby.
        Long-distance runners.
        Strict vegetarians.
        People with any type of bleeding in the intestines (for example, a bleeding ulcer).
        People who frequently donate blood.
        People with gastrointestinal conditions that make it hard to absorb nutrientsfrom food.


Which are the Iron rich foods?

Iron is found in food in two forms, heme and non-heme iron.


        Heme iron, often found in meat products, is well absorbed. Foods containing heme iron
      are the best sources for increasing or maintaining healthy iron levels. Such foods include
      beef, organ meats, pork, poultry, fish, clams, and oysters.
        Non-heme iron, often found in plants (fruits, vegetables, grains, nuts) is not as easily
      absorbed as heme iron. Eggs, dairy products, and iron-containing vegetables have only the
      non-heme form. Such vegetable products include dried beans and peas, iron-fortified
      cereals, bread, pasta products, dark green leafy vegetables (spinach, mustard greens, kale,
      chard), dried fruits, nuts, and seeds.
Some of the foods you eat may reduce your body's ability to absorb iron. Drinking coffee or tea with
a meal can decrease iron absorption from 50-60%.Phytates in some grains, phosphates in cola
drinks, and possibly fiber may interfere with iron absorption. These may be important factors if your
diet is already low in iron.
3. Vitamin E

Vitamin E is widely distributed in nature, hence deficiencies are very rare. Studies have proved that
vitamin E when present in abundance in the body, helps in the reduction of the premenstrual
symptoms to a great extent. Headaches, cramps, upset stomach, bloating, migraines, irritability and
many other symptoms may find a cure with Vitamin E intake. Vitamin E also helps in decreasing
different kinds of breast diseases, promotes skin health and reduces the risk of coronary artery
disease.


Some good sources include vegetable oils, sunflower seeds, wheat germ, kiwi, whole grains, peanut
butter, fish, leafy green vegetables, goat's milk and fortified breakfast cereals.


The RDA for Indian women is up to 15 mg/day and the pregnancy and lactation RDA is 18 mg/day.


4. Vitamin B12

Vitamin B12 is present only in animal food and hence there is a risk of deficiency in women who
happen to be vegetarians. Vitamin B12 is responsible for proper functioning of the nervous system
and for the metabolism of folic acid. It is involved with the maturation of the cells and deficiency of
the vitamin can lead to megaloblastic anemia. Severe pernicious anemia can progress to the nerve
or brain causing spinal cord degeneration, which can result in weakness, numbness, tingling,
shooting pains and diminished reflex response. Psychological symptoms may include mood changes
with mental slowness and sensory hallucinations. Paranoid symptoms may also occur.


In older women, vitamin B12 is used for psychological symptoms, including senile psychosis
(marked by delusions and hallucinations). It has also been used for treating other symptoms
including fatigue, nervousness, irritability, insomnia, memory problems, depression and poor
balance. The food sources are liver, kidney, meats, fish and dairy products.


The RDA for Indian women is up to 1 ug/day.


5. Folic Acid

All women need folic acid. When a woman takes enough folic acid before and during pregnancy, it
can help prevent major birth defects of her baby's brain and spine. Folic acid may also have other
benefits for men and women of any age. Some studies show that folic acid may help prevent heart
diseases, stroke, some cancers and possiblyAlzheimer's disease.
Folic acid supplements help relieve hot flashes in postmenopausal women. Folate deficiency has
been hypothesized to lead to elevated homocysteine levels, which, in turn, lead to an increased risk
of bone fractures, osteoporosis and reduction in bone mineral density. The food sources are
broccoli, asparagus, bananas, orange, peas, nuts, breads, cereal, wholegrain flours and folate
fortified products.


The RDA for Indian women is up to 100 ug/day and the pregnancy RDA is 400 ug/day.


It is very easy to discuss about health and its value. But it may never seem to be that easy to
implement the healthy ways of life. It is your commitment which can transform a conception into an
implementation.


6.   Importance of Magnesium in Diet
Health   experts      regularly   put   emphasis   on   the   importance   of   having   sufficient   levels
of vitamins and minerals in your diet. Our bodies require them for all aspects of life and smooth
functioning. Many people are informed about the major vitamins and minerals (like iron
and calcium) that are most beneficial to their health. However, they forget that there are many
other nutrients that may be required in minute quantities but are still essential for good health.



One such mineral is magnesium. Most of us do not know what does magnesium do for the body.
Magnesium is the fourth most abundant mineral in the body and is needed for more than 300
biochemical reactions in the body. Researchers estimate that an average person's body contains
about 24 grams of magnesium, with about 50 percent in the bones and the other half inside cells of
body tissues and organs. Only one percent of magnesium is found in the blood. Magnesium is
essential to many biological processes that occur in the body. Some of these processes are:


        Heart health: Magnesium helps control the neuromuscular activities of heart so that
     heart beats in a regular rhythmic pattern. It also helps prevent abnormal blood clotting in
     the heart. It can lower your chances of a heart attacks or strokes and can even aid in the
     recovery if you have suffered one. On the other hand, a Magnesium deficiency can result in
     altered cardiovascular function.


        Bone health: Magnesium is important in the absorption of calcium. They both work
     together to help your bones remain strong and prevent bone related disorders. Without it,
     you can develop illnesses such as osteoporosis, arthritis and brittle bones lacking mass and
     density.


        Role in metabolism: It plays a role in the production and transport of energy. It is
     involved in the metabolism of proteins, carbohydrates, and fats. This allows the body to
     remain active and healthy. Athletes and sports persons sometimes use magnesium to
     increase energy and endurance.


        Aids in Diabetes: It is important in the secretion and function of insulin and also plays
     a carrier for insulin. It plays a key role in controlling the blood sugar levels in the body.
     Thus, it plays an important role in the prevention of diabetes. According to recent studies
     done over several years, including magnesium-rich foods in your diet can significantly (by
     up to 34 percent) lower the risk of developing type 2 diabetes. The risk is even reduced for
     obese people who are at high risk already.


       Healthy Kidneys: Magnesium is useful in preventing unwanted calcification in the
     kidney and bladder. It also acts as a detoxifier to keep cells healthy by removing toxins and
     excess metals from the organs and tissues.


       Role in Pregnancy: A deficiency or magnesium could possibly lead to spasms in
     the placenta and the umbilical cord leading to premature labor and increased risk of birth
     defects. It can also lead to Preeclampsia, where hypertension, or high blood pressure,
     occurs along with a large amount of protein in the urine.


How much amount of magnesium is required for the body daily?

Men need between 400 and 420 milligrams of magnesium each day, while women require around
310 to 320 milligrams. During pregnancy, the need increases to 350 to 360 mg/day.


What are the good sources?

People can generally get their daily requirement magnesium from their diet, but sometimes
magnesium supplements are needed if magnesium levels are too low. The required amount of
magnesium can be received from the following food sources:


       Whole grain products like cooked barley (122 mg/cup), cooked brown rice (84 mg/cup).
     Refined grains are low in magnesium as it is stripped of the magnesium-rich wheat germ
     and bran.
       Nuts like peanuts (50 mg per 30 gm), almonds (80 mg per 30 gm), etc.
       Green leafy vegetables like boiled spinach (156 mg/cup).
       Oatmeal (55 mg/cup).
       Chocolate milk (33 mg/cup)
       Seeds like sunflower seeds (127 mg/0.25 cup), sesame seeds (126 mg/0.25 cup),
     pumpkin seeds (184 mg/0.25 cup) and flax seeds (35 mg/tablespoon).


What are the symptoms of magnesium deficiency?

Magnesium is absorbed in the intestines and then transported through the blood to cells and
tissues. Gastrointestinal disorders, such as Crohn's disease, can limit the body's ability to absorb
magnesium which in extreme cases may result in magnesium deficiency. Excessive loss of
magnesium in urine can also be a side effect of some medications and can also occur in cases of
poorly-controlled diabetes and alcohol abuse.


Early signs of magnesium deficiency include nausea, vomiting, loss of appetite, fatigue, and
weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps,
    seizures (sudden changes in behaviors caused by excessive electrical activity in the brain),
    personality changes, abnormal heart rhythms, and coronary spasms can occur.


    Any side effect of excess of magnesium?

    It is difficult to overdose on magnesium from dietary sources alone as excess magnesium is freely
    filtered at the kidneys. However, with supplements, overdose is possible resulting in nausea,
    diarrhea, lethargy, muscle weakness, irregular heartbeat, extremely low blood pressure and even
    difficulties breathing.


    Magnesium supplementation is also an effective way to balance the body's requirement. But always
    be sure to consult your physician before taking magnesium supplements as they may interfere with
    certain medical conditions.






     Maintaining your breasts well and keeping
    them healthy is very essential so that you can
    avoid any common problems that affect
    breasts. Cases of breast cancer are growing
    dangerously common, so you should be willing
    to go an extra mile to care for your breasts.

    Beasts, in earlier times, were only parts of the body which were
    meant to primarily provide milk to off springs. Their entire
    purpose has shifted now, as in recent times breasts are given
    more cosmetic value, thanks to the way in which they enhance
    any woman’s look.

    This has resulted in a sudden surge in surgical breast implants, and in recent times natural breast
    enhancement supplements are making waves and enticing unsuspecting women to spend their
    money on these costly pills just to be disappointed with no end results in sight.
Most women try these supplements and end up with health problems like breast cancer. The three
common breast issues that women face include breast lumps, breast tenderness or pain, and nipple
discharge or inversion. These issues are common in women of all ages from adolescents (who have
just entered puberty) to older women who have reached their menopausal state.


1. Breast Lump

A breast lump when detected can cause a sense of alarm in most women. You can feel a lump by
running your hand over your breasts or by just looking at them. Not all breast lumps are cancerous
and this notion should be dispelled from your mind at once. It’s advisable to undergo the necessary
medical examinations to ascertain the same.


Early detection of cancer is important as you can restrict the cancer from spreading to other parts of
the body through medication, chemotherapy and a change in lifestyle. Age remains a crucial factor
in determining whether one needs to undergo further examination to determine whether the breast
lump is indeed cancerous.


A woman below 30 who has a lump detected before her periods should subject herself to a breast
examination before and after her periods. The breast lumps can be a result of hormonal changes.
Methods like ultrasound and biopsy are advised only if the lump refuses to budge. Women above 30
years of age should undergo a mammogram if they do indeed have lumps in their breast, to rule out
cancer. A biopsy is recommended if suspicion continues to prevail about the lumps.


2. Breast Pain and Tenderness

Another breast issue of importance is breast pain and tenderness, which most women experience
from time to time. This occurs because of hormonal changes, during the onset of menstrual periods.
The pain appears days before your periods are due to start and it can cause bodily discomfort. Your
breasts will feel tender and you’ll experience pain.


However both these symptoms disappear on the onset of periods. There’s no cause for worry as this
cannot lead to breast cancer. At times you may experience breast pain not as a result of your
periods but because of some skin injury, spinal problems or muscle strain.


This pain is called non cyclical pain, and if it persists over a period of time, you should seek medical
attention as such pain can be caused by breast cancer. If non cyclical breast pain and tenderness is
your main concern, then you can take remedial measures like wearing good sports bras while
exercising. Decrease the intake of medications withestrogen; and make changes to your diet by
reducing the caffeine content. Some pain relief medications will also help but take it under the
advice of your gynecologist.


3. Nipple Discharge

Nipple discharge is another issue that some women experience. Galactorrhea or a milky white
discharge is secreted from both the nipples especially in the first year after delivery. It can occur in
women who suffer from underactive thyroid or hypothyroid problems, and it can also occur due to
the side effects of certain medications or due to any growth in the pituitary gland inducing an
increase in a hormone called prolactin.


If your nipple discharge is bloody then it can be a cause for concern, because it can be a result of
breast cancer. In this case, you should seek medical advice immediately.




Food Items for Breast Care
Breast care is not a very complicated process and there's nothing much that you
have to do - you can ensure that your breasts are at the peak of their health by just
including a few food items in your daily diet. There are certain
essential nutrients that your breasts will need, so you have to identify the food items
that are rich in such nutrients. Some tips that you can follow to craft up a good diet
are:

 1.      Include a Lot of Green and Leafy Vegetables: You should include a lot
      of green and leafy vegetables like cabbages, broccoli, cauliflowers and kai lam
      in your diet. This is mainly because these vegetables are rich in
      antioxidant vitamins and fiber. Vitamin     E, vitamin    C and vitamin    A are
      collectively called as the antioxidant vitamins, as true to their name, they are
      rich in antioxidants, which help in removing free radicals and other toxins
      from                                   the                                 body.

    Antioxidants and fiber also play a key role in protecting the body against all
    forms of cancer, and breast cancer falls within this broad range too. Green
    and leafy vegetables contain good amounts of indoles and sulforaphane too,
    which are phytochemicals that help in battling against carcinogens and toxins.
    You should make sure that you consume boiled green and leafy vegetables,
    because nutrition loss is very minimal in this type.
 2.    Include Berries in Your Diet: People may refrain from eating green
    vegetables because they don’t taste all the good, but no one can ignore
    berries. Not only are berries tasty, they are also power packed with fiber and
    vitamin C (which is a powerful antioxidant). Berries are excellent options
    because you can include them anywhere, in any meal. You can add berries to
    salads or you can add them to cereals and even yoghurt. You can blend them
    up anytime and have a smoothie for breakfast too.
 3.    Opt For Vegan Sources of Protein: You may be a compulsive non-
    vegetarian, but you’ll need to change your sources of protein for the sake of
    your breasts. There are many vegan equivalents of protein that you can try,
    instead of opting for red meat and white meat varieties. Soy foods like tofu
    and miso are rich in protein, and so are black beans. But the main sources of
    protein that vegans swear by are legumes. Legumes may seem insignificant
    and small in their structure, but they are loaded with folic acid, proteins and
    dietary fiber. They have high antioxidant content too, so you need not worry
    about toxins or carcinogens.
 4.    Have a Glass of Orange Juice with Every Meal: By now you’ll be well
    aware of the fact that vitamin C is a potent antioxidant, which can effectively
    help you in keeping your breasts fit and healthy. When it comes to including a
    good source of vitamin C, nothing can beat the quintessential favorite -
    orange juice. If you’re not a fan of drinking juices, you can opt for the
    healthier alternative of eating whole oranges. These fruits play a very active
    role in beefing up the immune system, so you need not think twice before
    digging into them every day.
 5.    Finally, Some Fish: Fishes are rich in omega 3 fatty acids and they
    contain very high levels of vitamin D. Both these components are very good
    for the health of your breasts, so you should always ensure that you slip in
    some fish into your diet.


Read more: http://www.lifemojo.com/lifestyle/food-items-that-can-keep-your-
breast-healthy-128501893#ixzz1X5p84XEr




The Top 15 Myths About Breast Cancer

Myth #1: Antiperspirants and Deodorants cause Breast Cancer.


Fact: Till date no research has been able to link breast cancer with the use of antiperspirants. Some
studies performed on tissue samples collected from breast cancer sufferers have revealed the
presence of parabens in those tissues. These chemical substances called parabens are used to make
antiperspirants. But there is no clear link that can connect breast cancer with the use of deodorants.


Myth #2: I Don't Have to Worry About Getting Breast Cancer Since I Don't Have Any of
the Risk Factor.


Fact: Just being a woman and getting older are the greatest risk factors for breast cancer.
Additional risk factors include family history, early menarche, late menopause, late pregnancy or no
pregnancy, diet and alcohol consumption. Breast cancer is one of the most common cancers in
women. About 70% of women with breast cancer have no known risk factors.


Myth #3: Breast Cancer does not run in My Family, so I Can't Get It.


Fact: Anyone having breast tissues, is at a risk irrespective of their genders. However, women has
a higher risk. Increasing age further adds to this risk. If someone of your bloodline has had the
disease, then your risk increases in comparison to others with no such family history. Check with
your physician, discuss about your family history and try to play safe.


Myth #4: Only Older Women have the Possibility to Suffer from Breast Cancer.


Fact: The risk increases with age, but young women (birth to 39 years old) may also contract it.
The risk is 4 percent in women in the age group of 40 to 59 while it is 7% in women between the
ages of 60 to 79. For those living up to 90 years, the risk becomes 14.3%.
Myth #5: Birth Control Pills may Lead to Breast Cancer.


Fact: Previously, the birth control pills included a higher hormonal dosage to decrease the chances
of conception, but the same created only a slightly greater risk. But the birth control pills of today
come with lower doses of estrogen and progesterone. This does not lead to a high risk of breast
cancer. Seek your doctor's advice on your birth control pill usage.


Myth #6: Detecting a Breast Lump Means You are Suffering from Breast Cancer


Fact: If you find an importunate breast lump or if you spot a change in the breast tissue, then it is
extremely important for you to see your doctor immediately. Around 8 out of 10 breast lumps are
benign. Sometimes women avoid medical care because they worry about the findings. Take your
own initiative by conducting regular breast self-exams, setting up regular communication with your
physician and by arranging mammograms on a regular basis.


Myth #7: A Mammogram can Lead to the Proliferation of Breast Cancer


Fact: A mammogram or a breast X-ray is an effective tool for breast cancer diagnosis. It does not
lead to a spread of the cancer! And the pressure exerted on the breast from the mammogram is
also not capable of spreading the disease. As per the American College of Radiology the benefits of
annual mammograms exceed the ill-effects of minute radiation that may come out during the
screening process.


Myth #8: Breast Cancer is Infectious.


Fact: You cannot contract breast cancer or pass it on to some other person's body. The disease
occurs due to uncontrollable cell growth in your own body. But, you can save yourself by learning
about the risk factors and by opting for an early detection strategy.


Myth #9: Becoming Aware of BRCA1 or BRCA2 Gene Changes can Help You Stay Protected
from Breast Cancer.


Fact: You cannot catch breast cancer or transfer it to someone else's body. Breast cancer is the
result of uncontrolled cell growth in your own body. The American Cancer Society informs that
majority of women ( around 90 to 95 %) suffering from breast cancer have neither a family history
nor mutated BRCA1 or BRCA2 gene.


Myth #10: Breast Cancer runs in My Family and I will Definitely get it at Some Point of
Time.


Fact: You are a unique individual composed with a combination of genetic traits. Even if you carry
breast cancer genes, you can regulate some aspects of your health. A healthy diet, regular
exercises, quitting smoking and limiting alcohol intake can all lower your breast cancer risk.


Myth #11: Giving Birth to Kids and Breastfeeding is a Sure-Shot Protection against Breast
Cancer.
    Fact: It is a fact that having at least 2 pregnancies before you turn 30 and breastfeeding your
    offspring can decrease your breast cancer risk, but it does not guarantee a complete protection.
    Maintaining a healthy lifestyle can lower your risk. Go for frequent screenings and yearly checkups
    with your physician to stay on the safer side.


    Myth #12: Men Do Not Get Breast Cancer.


    Fact: It has been estimated that approximately 1,700 men will be diagnosed with breast cancer and
    around 450 will die each year. While this percentage is still small, men should also opt for regular
    breast self-exams and inform their doctors about the changes in their breasts.


    Myth #13: Breast Cancer can be Prevented.


    Fact: An anti-estrogen drug called Tamoxifen, may reduce breast cancer risk in some women, but
    the cause of the disease still remains unknown and it cannot be prevented entirely. The real key for
    a survival lies in early diagnosis and treatment.


    Myth #14: The Diagnosis of Breast Cancer is the Same as a Death Sentence


    Fact: Breast cancer is more accurately detected and treated at an early stage, before it spreads, as
    compared to 20 and 25 years ago. Now, 80% of women who are diagnosed with breast cancer and
    who do not have any metastasis (spread of cancer) will survive at least 5 years beyond their
    diagnosis, and many may live even longer than that. Even if the cancer has spread, new treatments
    and therapies can help improve survival rates and quality of life. Early detection stands as a
    prerequisite.


    Myth #15: Wearing an Underwire Bra may Lead to Breast Cancer.


    Fact: The rumor suggests that underwire bras block the lymph system, so toxins get accumulated
    in the breast tissue, causing cancer. This assumption cannot be accepted from the biological point of
    view. A decrease in blood flow (uncommon with a bra) or increased pressure cannot create 'toxicity'
    in the breasts and hence, cannot cause malignancy.


    It really feels nice to get the attention that we as women, deserve! It's always so special to stay
    highlighted. And with all that attention and care showered at us, we can definitely get motivated to
    do something that will really earn us appreciations! Some courage and a positive attitude are all
    that we require!




    Read more: http://www.lifemojo.com/lifestyle/top-15-breast-cancer-myths-
    explored-132156982#ixzz1X5oVtyi5


    Avoid bursting the pimple as this can leave a permanent scar on your face. This can also
    spread infection, and ultimately worsen your acne.
 If you use lip/eye pencils for makeup, make sure you sharpen them every week to
disallow the bacteria to grow on the surface.
 Makeup brushes absorb body oils & dead skin cells when you use them. To keep your
skin healthy, clean them after every use.




What is contraception?

Contraception is the voluntary limiting of producing offspring by artificial
methods. It is done to restrict the number of children and to increase the
spacing between them.

What are the various methods of birth
control?

Methods of birth control may be temporary or reversible, or they may be
permanent. Some of the reversible methods of contraception are:

Natural family planning methods
• Abstinence
• Withdrawal
• Rhythm method

Barrier method
• Condoms
• Diaphragms or cervical caps
• Intra-uterine devices
• Hormonal treatment

Oral Contraceptives
• Combined hormonal contraceptions
• progesterone only
• non-steroidal contraceptives
• postcoital or emergency contraception

Permanent birth control may be achieved by the process of sterilisation where
the reproductive tubes of the man or the woman are blocked by surgery.
1. Abstinence – refraining from sex is the best way of contraception and is
   the only method that is 100 percent foolproof. The couple should not
   have vaginal sex during the period of abstinence, but other sexual forms
   of display of love like foreplay, may be continued. For obvious reasons
   this is not a long term solution.



2. Withdrawal method – the withdrawal method, medically called coitus
   interruptus, is another temporary method of birth control. In this method,
   the man withdraws his penis from the woman’s vagina before
   ejaculating. However, this method has a high rate of failure for two
   reasons. Firstly, it does not provide satisfaction to the couple and
   secondly, a small amount of sperm may be ejaculated in the vagina
   before the penis is removed resulting in pregnancy.




3. Rhythm method – in this method, the couple abstain from sex during the
   fertile period of the woman’s menstrual cycle. In women who have a
   menstrual cycle of 28 days, the 14th-16th days of the cycle are the most
   fertile as it is during this time that ovulation (release of eggs from the
   ovaries), takes place. The unsafe period extends from the 11th –18th
   days of the cycle keeping in view the lifespan of the sperms and the
   ovum. The days just after a period finishes are considered the safest.
   This method is not very reliable since most women do not have regular,
   predictable cycles.
4. Condoms – condoms generally refer to synthetic rubber sheaths that
   cover the penis. Female condoms are also available that cover the
   external genitals and walls of the vagina. Condoms prevent the semen
   from being deposited in the vagina and thus prevent the contact of the
   sperm with the egg. Condoms are worn over the erect penis just before
   penetration. After sexual intercourse, the shaft has to be removed when it
   is still erect so that the condom comes out with it. The semen collects in
   the tip of the condom and should be carefully removed. Female condoms
   are to be inserted into the vagina before sex. The sheath that covers the
   external organs has rings on either side. One ring is inserted into the
   vagina while the other is left hanging outside to facilitate its removal.
   Condoms provide considerable safety if used properly. A condom should
   never be re-used.
   5. Diaphragms or cervical caps – a diaphragm is a dome shaped rubber
      barrier that can be inserted into the vagina and it fits snugly onto the
      cervix. A cervical cap also serves the same purpose. They have to be
      used with a spermicidal cream or jelly, which performs the dual function
      of killing any sperm and providing lubrication. However, these should
      always be used after consultation with the doctor since their use can be
      harmful in certain conditions like urinary tract infections.
   6. Intra-uterine devices – IUD’s are small devices that are inserted and left
      inside the uterus as a measure against conception. An IUD is most
      commonly a T-shaped device made of plastic with copper wires around
      all its arms (Copper T). It can be placed inside the uterus only by a
      trained professional and can remain active over a period of ten years.
   7. Hormonal treatment – hormonal treatment is given in the form of
      hormone injections. These shots are given every 3 months. This is a
      progestin injection which is given in the arm or the buttocks.
   8. Oral contraception – or birth control pills, are the most common form of
      contraception. These pills are taken everyday for a specified period of
      time to prevent pregnancy. Oral contraceptives work by preventing the
      ovaries from releasing the eggs. The pills use a combination of the
      hormones estrogen and progesterone, which are taken for 21 to 25 days
      in a month. If a woman on pills wishes to conceive, she must discontinue
      the pills and use another method of contraception for at least 4-6 weeks
      before conceiving.

Permanent method of birth control:

      Sterilisation – it is a surgical method of birth control for both men and
       women. The most common procedure is the tying up of the tubes i.e., the
       Fallopian tubes in women (tubectomy) and the vas deferens (vasectomy)
       in men. Surgical sterilisation may be performed by removing the ovaries,
       all or part of the fallopian tubes or the uterus itself (hysterectomy). After
       a vasectomy, for the first two weeks it is recommended that another
       method of contraception like condom can be used.



                                  CHAPTER-6
6 Top Health Threats to Men
What puts a man’s health at risk as he gets older?
By Matthew Hoffman, MD
WebMD Feature
Reviewed by Brunilda Nazario, MD
More boys than girls are born every year in the U.S. But any lead in health men start with
vanishes with the first dirty diaper.
From infancy to old age, women are simply healthier than men. Out of the 15 leading causes of
death, men lead women in all of them except Alzheimer'sdisease, which many men don't live long
enough to develop. Although the gender gap is closing, men still die five years earlier than their
wives, on average.
Recommended Related to Men
Ask Dr. Oz: Why Am I Fatter When I'm Stressed?
 By Mehmet C. Oz, M.D. Because your body thinks you're about to starve. Thousands of years ago, hunger was
 a caveman's primary source of anxiety. When food became scarce, his body coped with the resultant stress by
 releasing steroids, which were absorbed by his omentum — a fat reservoir that hangs like an apron over the
 stomach — and promoting fat storage. And since your body doesn't know the difference between a demanding
 boss and a depleted herd of mastodons, your omentum will do the...
"Men put their health last," says Demetrius Porche, DNS, RN, editor in chief of theAmerican
Journal of Men's Health. "Most men's thinking is, if they can live up to their roles in society, then
they're healthy."
Men go to the doctor less than women and are more likely to have a serious condition when they
do go, research shows. "As long as they're working and feeling productive, most men aren't
considering the risks to their health," says Porche.
But even if you're feeling healthy, a little planning can help you stay that way. The top threats to
men's health aren't secrets: they're known, common, and often preventable. WebMD consulted
the experts to bring you this list of the top health threats to men, and how to avoid them.
Cardiovascular Disease: The Leading Men's Health Threat

They call it atherosclerosis, meaning "hardening of the arteries." But it could as easily be from the
Latin for "a man's worst enemy."
"Heart disease and stroke are the first and second leading causes of death worldwide, in both
men and women," says Darwin Labarthe, MD, MPH, PhD, director of the Division for Heart
Disease and Stroke Prevention at the CDC. "It's a huge global public health problem, and in the
U.S. we have some of the highest rates."
In cardiovascular disease, cholesterol plaques gradually block the arteries in the heart and brain.
If a plaque becomes unstable, a blood clot forms, blocking the artery and causing a heart attack
or stroke.
One in five men and women will die from cardiovascular disease, according to Labarthe. For
unclear reasons, though, men's arteries develop atherosclerosis earlier than women's. "Men's
average age for death from cardiovascular disease is under 65," he says; women catch up about
six years later.
Even in adolescence, girls' arteries look healthier than boys'. Experts believe women's naturally
higher levels of good cholesterol (HDL) are partly responsible. Men have to work harder to reduce
their risk for heart disease and stroke:
           Get your cholesterol checked, beginning at age 25 and every five years.
           Control your blood pressure and cholesterol, if they're high.
           If you smoke, stop.
           Increase your physical activity level to 30 minutes per day, most days of the week.
           Eat more fruits and vegetables and less saturated or trans fats.

    "There's a saying that 'children should know their grandparents,'" says Labarthe. "This is fatal or
    disabling condition that causes lost family time and working time. But a large number of these
    events are preventable."




    palmetto, pumpkin seeds, pygeum, and nettle. For PROSTRATE PROBLEM.




    Foods.


    The Superfoods You Need
    The following power foods can claim big bragging rights: They can fend off serious diseases
    likediabetes and cancer and heart problems; fortify your immune system; protect and
    smooth your skin; and help you lose weight or stay slim.
    If you're eating most of them already, good for you! If not, now's the time to load up your
    shopping cart and supercharge your health!

    Our healthiest meal plan yet! We've taken 10 nutrient-packed superfoods & you won't
    even have to think about what's for dinner tonight. Dig in!
    Superfoods for a Super Body
    There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose
    here or a nutrient-drenched nibble there. These are research-backed, expert-beloved disease fighters and
    energy boosters. Making them your go-to eats is easy. Here, we've got a month's worth of recipes and a
    menu planner just for you.

    The Superfoods
          Lemons
          Broccoli
          Dark chocolate
          Potatoes
          Salmon
          Walnuts
          Avocado
          Garlic
          Spinach
          Beans




    1. Eggs
    Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is
    linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and
    antioxidants that may help prevent macular degeneration and cataracts. Though many of us
    have shunned whole eggs because of their link to heart disease risk, there’s actually
    substantial evidence that for most of us, eggs are not harmful but healthy.

    People with heart disease should limit egg yolks to two a week, but the rest of us can have
    one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make
    omelets with one whole egg and two whites, and watch cholesterol at other meals.


    2. Greek Yogurt
    Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next
    time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has
    twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties
    like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).



    3. Fat-Free Milk
    Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat
    fighter too. Recent research from the University of Tennessee found that obese people who
    went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the
    least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its
    own right. Recent research found that adequate D levels can reduce heart disease risk, ward
    off certain types of cancer, relieve back pain, and even help prevent depression, but most of
    us don’t get nearly enough of the 1,000+ IU daily that most experts recommend.
A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D
you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or
stir some chocolate syrup into it for an after-dinner treat.



4. Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find.
These essential fatty acids have a wide range of impressive health benefits—from preventing
heart disease to smoothing your skin and aiding weight loss to boosting your mood and
minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks
because we’re deficient, which some experts believe may be at the root of many of the big
health problems today, like obesity, heart disease, and cancer.
Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat
fewer calories throughout the day.

Why It's Healthy:
-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart
disease, and cancer.
-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against
Alzheimer's disease and memory loss.
Quick Tip:
Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild
salmon.




5. Lean Beef
Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause
anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s
ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the
USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of
zinc (even minor deficiencies may impair memory) and B vitamins, which help your body
turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the
concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3
fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so
marinate it, and use a meat thermometer to avoid overcooking.



6. Beans
It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as
much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a
few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a
reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon
cancers.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3
times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black,
white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie
chili or pureed for sandwich spreads.

Why They're Healthy:
-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart
disease by 22 percent.
-- That same habit may also reduce your risk of breastcancer.
Quick Tip:
The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40
times the amount of antioxidants found in white bean hulls




7. Nuts
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce
your risk of heart disease and diabetes.

Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may
lower blood pressure.

An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2
cup of steamed broccoli combined; they may help lower LDL cholesterol as well.

The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your
fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as
a snack most days of the week.

Walnuts
Why They're Healthy:
-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage,
too (but don't skip the SPF!).
Quick Tip:
Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.




8. Edamame and Tofu
Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem
to be panning out—but edamame still has an important place on your plate. Foods such as
tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and
cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats,
a good amount of fiber, and some important vitamins.

Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some
researchers believe these bind with estrogen receptors, reducing your exposure to the more
powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick
with whole soy foods rather than processed foods, like patties or chips, made with soy
powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of
isoflavones.



9. Oatmeal
Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a
heart disease–reducing seal 10 years ago. According to new research, they can also cut your
risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the
course of 10 years, they found that people who ate the highest percentage of cereal fiber
were 61% less likely to develop type 2 diabetes.
To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast,
top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish
or chicken or add texture to meatballs.



10. Flaxseed
Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding
flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep
red blood cells from clumping together and forming clots that can block arteries. It may also
reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded
tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer–
protective to breast cancer–promoting chemicals in their blood.

Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it
preground, and keep it refrigerated.
11. Olive Oil
Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL
cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce
the risk of cancer and other chronic diseases, like Alzheimer’s.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on
veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor
bread at dinner in lieu of a layer of butter or margarine.



12. Avocado
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as
well. One Ohio State University study found that when avocado was added to salads and
salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to
lower risk of heart disease and macular degeneration, a leading cause of blindness.
“Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E,
folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a
Woman's Diet.



But they are a bit high in calories. To avoid weight gain, use avocado in place of another
high-fat food or condiment, such as cheese or mayo.

Why They're Healthy:
-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk
of heart disease.
Quick Tip:
Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times
compared with salads without this superfood.




13. Broccoli
Pick any life-threatening disease—cancer, heart disease, you name it—and eating more
broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests.
Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower
slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.
For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that
steaming broccoli lightly releases the maximum amount of sulforaphane.

Why It's Healthy:
-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and
almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.
-- The same serving also helps stave off numerous cancers.
Quick Tip:
Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to
just 66 percent of the nutrient.)




14. Spinach
We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it
contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding
against age-related macular degeneration, a leading cause of blindness, lutein may prevent
heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a
B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron
when cooked than raw) and serve as a side dish with dinner a few times a week.

Why It's Healthy:
-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Quick Tip:
Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try
blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.




15. Tomatoes
Tomatoes are our most common source of lycopene, an antioxidant that may protect against
heart disease and breast cancer. The only problem with tomatoes is that we generally eat
them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For
a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt,
and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.

16.Lemons

Why They're Healthy:
-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase
"good" HDL cholesterol levels and strengthen bones.
-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-
inflammatory.
Quick Tip:
Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb
the antioxidants in the tea by about 80 percent.



17.Red/ Sweet Potatoes
One of the best ways to get vitamin A—an essential nutrient that protects and maintains
eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods
containing beta-carotene, which your body converts into the vitamin. Beta carotene–rich
foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the
most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV
of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and
you’re good to go—and then some

Why They're Healthy:
-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup
of spinach or broccoli.
-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A
you need daily.
Quick Tip:
Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent
more fat after a meal, thanks to a fat-resistant starch.




18.Dark Chocolate

Why It's Healthy:
-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase
"good" HDL levels.
Quick Tip:
A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.



19. Garlic
Garlic is a flavor essential and a health superstar in its own right. The onion relative contains
more than 70 active phytochemicals, including allicin, which studies show may decrease high
blood pressure by as much as 30 points. High consumption of garlic lowered rates of
ovarian, colorectal, and other cancers, according to a research review in the American
Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave
146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds
less likely to catch a cold.
The key to healthier garlic: Crush the cloves, and let them stand for up to 30

minutes before heating them, which activates and preserves the heart-protecting

compounds.

Why It's Healthy:
-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower
cholesterol and blood-pressure levels.
Quick Tip:
Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than
10 minutes loses important nutrients.




20. Red Peppers
Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source.
Vitamin C may be best known for skin and immunity benefits. Researchers in the United
Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had
less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from
catching a cold or flu, studies show that it could help you recover faster.
Vitamin C has other important credentials too. Finnish researchers found that men with low
levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered
that the antioxidant reduces knee pain by protecting your knees against arthritis.

7 study from Argentina.



21. Figs
When you think of potassium-rich produce, figs probably don’t come to mind, but you may
be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral,
nearly 20% of your daily need—and about double what you’d find in one large banana. In a
recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates
of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit
sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy
them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat
version of a soft cheese such as chèvre or Brie.
22. Blueberries
Blueberries may very well be the most potent age-defying food—they’re jam-packed with
antioxidants. When researchers at Cornell University tested 25 fruits for these potent
compounds, they found that tangy-sweet wild blueberries (which are smaller than their
cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in
blueberries can help with memory loss, prevent urinary tract infections, and relieve
eyestrain.

Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits,
recommends Ronald Prior, PhD, adjunct professor of food science at the University of
Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants
most Americans get in 1 day.



23. Asian Pears
One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your
daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels,
according to a recent study of Baltimore adults. The same researchers found that people
who ate the most fiber also weighed the least and had the lowest body mass index and
waist circumference.




Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and
mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1
cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to
cover the pears. Cover and simmer 40 minutes or until pears are soft.



24. Lychee
A French study published in the Journal of Nutrition found that lychee has the second-
highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the
amount found in grapes (cited by many as polyphenol powerhouses). The compounds may
also play an important role in the prevention of degenerative diseases such as cancer.
Serve by peeling or breaking the outer covering just below the stem; use a knife to remove
the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike
flavor.
25. Apples
One of the healthiest fruits you should be eating is one you probably already are: the apple.
The Iowa Women’s Health Study, which has been investigating the health habits of 34,000
women for nearly 20 years, named apples as one of only three foods (along with pears and
red wine) that are most effective at reducing the risk of death from heart disease among
postmenopausal women. Other massive studies have found the fruit to lower risk of lung
cancer and type 2 diabetes—and even help women lose weight.

In fact, one of the only things that could make an apple unhealthy is mixing it with sugar,
flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon
snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.


26. Guava
Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C,
with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a
medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also
loaded with lycopene (26% more than a tomato), which may help lower your risk of heart
disease. And according to research by microbiologists in Bangladesh, guava can even protect
against foodborne pathogens such as Listeria and staph.

You can buy guava juice, or simmer chunks in water as you would to make applesauce.
Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of
strawberries, 1/2 cup soy milk, and a few ice cubes.



27. Dark Chocolate
Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark
chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk
chocolate) that keep blood platelets from sticking together and may even unclog your
arteries.It may also help with weight loss by keeping you feeling full, according to a study
from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and
2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer
calories than those who had milk chocolate, and they were less interested in fatty, salty, and
sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with
fresh berries as a midafternoon snack or after-dinner dessert should give you some of the
heart-healthy benefits without busting your calorie budget.
    Why It's Healthy:
    -- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
    -- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase
    "good" HDL levels.
    Quick Tip:
    A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.




    Are You Falling Short?
    Quick: Did you get enough vitamin E today?

    Even if you're diligent about your diet, you're likely to fall short on this and four other critical
    nutrients, according to recent USDA figures on the average amounts most midlife women
    consume. And with headlines questioning the value of supplements and multivitamins, it's
    even more important to make up the difference with tasty, readily available foods, says Lisa
    Hark, PhD, RD, a Philadelphia-based family-nutrition expert.
    Simple changes to your diet can provide a powerful defense against disease. "With food,
    you're getting not just isolated nutrients, as you might in a supplement, but a full range of
    them in the form nature intended," says Hark, coauthor of Nutrition for Life.
    Here is where you may fall short -- and how to measure up.


    Vitamin E
    You Need: 15 mg/day
    You Probably Get: 6.4 mg/day
    Your Shortfall: 57%
    This powerful antioxidant protects your cells, helps them to communicate with each other,
    and defends your skin against UV damage. If you don't get enough vitamin E, you may have
    problems absorbing other nutrients.

    Help Make It Up:
    (Choose two or three daily)
            1/4 cup dry roasted sunflower seeds: Eat out of hand, or toss on salads.
            1/4 cup wheat germ: Sprinkle these flakes into yogurt.
            1 tablespoon vegetable oil: Use instead of butter to sauté kale, Swiss chard, or other
    E-rich leafy greens.
            1 cup red bell pepper: Chop and simmer in pasta sauce.
            1 cup low-sodium canned white beans: Mash with spices, and use as a dip with
    celery sticks
    2. Potassium
    You Need: 4,700 mg/day
    You Probably Get: 2,458 mg/day
    Your Shortfall: 48%
    This electrolyte keeps your nervous system humming and your muscles toned. It also helps
    keep your blood pressure at normal levels. If you don't get enough, you may feel irritable,
    weak, and fatigued. To avoid this, you must eat enough potassium-rich foods and control
    sodium. That's because the two minerals need to be balanced in your body, and either too
    little potassium or too much sodium (which is often found in excess in packaged foods) can
    cause problems.
    Help Make It Up:
    (Pick three or four daily)
            1 medium baked potato, skin on: Top with salsa or chopped chives for a low-fat side
    dish.
            1 cup edamame: Steam with snow peas and corn kernels; let cool slightly, and then
    toss with dressing for a quick warm salad.
            1 cup cooked spinach: Incorporate into a pasta dish.
            1 cup cooked lentils: Have a bowl of low-sodium lentil soup.
            1 cup sliced banana: Use a blender to whir into smoothies.




    3. Calcium
    You Need: 1,000-1,200 mg/day
    You Probably Get: 800 mg/day
    Your Shortfall: 20-33%
    This mighty mineral builds strong bones, and that means a lower risk of osteoporosis for
    you. Calcium can help prevent some other major diseases as well. In a study of nearly
    84,000 women by Tufts-New England Medical Center, scientists found that those who
    consumed at least 1,200 mg of calcium daily (along with at least 800 IU of vitamin D, which
    helps absorption of the mineral) had a 33% lower risk of developing type 2 diabetes.

    Help Make It Up:
    (Choose three or four daily)
          8 ounces low-fat plain yogurt: For dessert, pair with fresh or thawed frozen berries
    and garnish with mint.
          3 ounces canned sardines with bones: Quarter the sardines while they're still in the
    can. Toss with chopped fresh tomatoes and salad dressing, and serve over mesclun mix.
          1 ounce low-fat cheese: Grate reduced-fat Parmesan into risotto, or use to top
    pasta.
          1/2 cup tofu: Stir-fry with veggies.
          1 cup cooked chopped bok choy: Warm in broth for a calcium-rich soup.




    4. Vitamin A
    You Need: 700 mcg/day
    You Probably Get: 558 mcg/day
    Your Shortfall: 20%
    This nutrient powers your eyesight, especially your night vision, and keeps your skin, gums,
    and teeth healthy. It also boosts your immune system and helps you fight off viruses. The
    older you get, the more you seem to require it to protect cognitive function. A study at Utah
    State University found that older adults with high intakes of antioxidants, including carotene
    (from which your body makes vitamin A), had a slower rate of mental decline.
    Help Make It Up:
    (Have one or two daily)
           1 small sweet potato: Baked, it's a flavorful, brightly hued side dish.
           1/4 cup canned pumpkin: Use along with a dash of cinnamon to jazz up whole wheat
    pancake batter.
           10 medium baby carrots: Use as dippers for hummus.
           1 cup cantaloupe cubes: Dollop with reduced-fat cottage cheese, and drizzle with
    honey.
           1/2 cup dried apricots: Chop and sprinkle on muesli.




    5. Magnesium
    You Need: 320 mg/day
    You Probably Get: 267 mg/day
    Your Shortfall: 17%
    Magnesium is used in hundreds of chemical activities in the body, ranging from storing
    energy to helping your genes function properly. It keeps your nerves and muscles toned,
    your bones strong, and your blood circulating steadily. This mineral is so influential that
    women who got at least the recommended amount cut their risk of metabolic syndrome by
    38% or more, reported a study by the CDC. The serious, increasingly common syndrome,
    affecting some 50 million Americans, is a constellation of risk factors for heart disease and
    diabetes that includes excess abdominal fat, high blood pressure, and more.
    Help Make It Up:
    (Get three or four daily)
           1 cup cooked black beans: Toss into a salad, along with chopped cilantro.
           1 ounce (6 to 8 whole) Brazil nuts: Chop and sprinkle on breakfast cereal.
          1 cup okra: Simmer fresh or frozen chopped okra in chicken soup or stew.
          1 cup cooked brown rice: Use as an accompaniment to stir-fry.
           1 ounce almonds: Toast slivered almonds for a minute in a skillet over low heat, then
    sprinkle on fruit salad.

    EYE HEALTH

    Ocular nutrition and eye health is an important part of helping maintain our vision
    and eye health as we age. One can safely say that every part of the human eye
    needs ocular nutrition support and nutrition to improve eye health.

    Healthy vision and the human eye is related to the health of the individual parts of the eye —
    the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor. And ocular
    nutrition is one of the ways good vision can be supported.




    As we age, many things can go wrong with our vision. Ultraviolet light from the sun can
    damage the lens and the cornea. Wind, dust, chlorine fumes, automobile fumes, freezing
    temperatures and physical injury are examples of threats to good vision.

    Vibration from driving and hitting potholes has a cumulative negative impact on eye health as
    well as long hours spent in front of a computer screen. And certainly we need foods that help
    to promote healthy eyes.

    Here is ocular nutrition information for nourishing the eyes:
    Based on information provided by the U.S. National Eye Institute, results of nutrition and eye
    health food studies have shown that consuming certain foods provides ocular nutrition. In
    other words, using food to improve eyesight and nutrition to improve eye health has been
    proven by studies. Here is a list of food to improve eyesight:


          Ocular nutrition with collard greens, kale and
           spinach.
           Studies show that eating foods rich in carotenoids is associated with reduced risk of
           developing age-related macular degeneration. Foods rich in carotenoids are leafy
           green vegetables such as spinach, collard greens and kale. Macular eye nutrition
           becomes increasingly important as we age.


          Ocular nutrition with green vegetables and corn.
           Another study on ocular nutrition has shown a reduced likehood of developing
           cataracts for persons with diets higher in lutein and zeaxanthin. Foods high in these
           two carotenoids are broccoli, collard greens, corn, green peas, kale, romaine lettuce,
        spinach, turnip greens and zucchini. Lutein is also found in egg yolks.

        Persons with diets high in lutein and zeaxanthin were also less likely to need cataract
        surgery. In another study, persons ages 40-59 with macular eye nutrition diets high in
        lutein and zeaxanthin may experience reduced risk of developing adult macular
        degeneration.


       Ocular nutrition with blueberries, apricots and
        bilberries.
        Besides the studies reported by the National Eye Institute above, other studies exist
        on ocular nutrition and foods that improve eye sight.

        Eating blueberries has been associated with the reduction of eye fatigue. Blueberries
        are related to cranberries, and both also help the body resist urinary tract infections.

        Apricots are rich in nutrients such as beta carotene and lycopene that help promote
        good vision. Beta carotene is converted as needed by the body to vitamin A, an
        important antioxidant that resists oxidative stress damage to cells and tissues,
        including the eye lenses. Continued oxidative stress may result in the development of
        cataracts or damage the blood supply to the eyes and lead to macular degeneration.

        Bilberries grow on small bushes and were used by British pilots to improve their night
        vision and eye health night vision. Fresh bilberries and bilberry jams would be sources
        of this ocular nutrition food. Bilberry seems to improve eye health by increasing the
        blood supply to the eyes (smoking, for example, decreases the blood supply to the
        eyes). The substance in bilberry that nourishes eye tissue is called anthocyanosides.


       Ocular nutrition with cold water fish and Omega 3
        fish oil.
        Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the
        healthy Omega 3 oils. For example, Eskimos have almost no incidence of open-angle
        glaucoma with their diet rich in Omega 3 cold-water fish which maybe is the best
        foods for optic nerve. Omega 3 is also associated with numerous other health benefits
        relating to improving heart health, arthritis symptoms relief and lowering chosterol. It
        is certainly one of the best foods for clear eyesight and eye health.



Here’s additional important ocular nutrition and vision
information:
Besides the nutrients and ocular nutrition foods described above, the following nutrients are
associated with vision and eye health.

    1.Alpha Lipoic Acid – ALA improves the performance of other antioxidants in the body.

    2.L-Taurine – helps protect the eyes from UV light and helps strengthen the retinal cells

    3.Lycopene – a strong antioxidant found in tomatoes

    4.N-Acetyl Cysteine – helps protect the eyes from damage by UV light and strengthens
    the immune system

    5.Quercetin – a strong antioxidant that helps maintain lens transparency; exists in small
    amounts in red wine
 6.Vitamin C – helps the body resist damage by oxidation (damage from long-term
 exposure to oxygen and light)

 7.Zinc – helps support macula and retina health; levels of zinc and eye health are
 definitely related.


  1. Alpha Lipoic Acid .

   R Alpha Lipoic Acid (R ALA): Antioxidant Extraordinaire

   R-Alpha Lipoic Acid (ALA) is the only antioxidant that is both fat and water
   soluble. This is important because Alpha Lipoic Acid can access all parts of the
   cell, giving it tremendous ability to trap free radicals wherever they may be. One
   of the leading causes of the symptoms we know as aging is free radical damage,
   click to learn more about aging & R-Alpha Lipoic Acid.

   R-Alpha Lipoic Acid is one of the very few substances that can actually cross the
   blood/brain barrier to enter the brain and go directly where it is needed most.
   Alpha Lipoic Acid supplementation causes increased levels of glutathione, which
   helps the body dispose of toxins.

   This is important as glutathione protects the brain from free radical damage, and
   low levels of glutathione in the brain are associated with brain disorders such
   as stroke, dementia, Parkinson's and Alzheimer's disease.

   R-Alpha Lipoic Acid (R ALA): The Network Antioxidant

   Normally once an antioxidant has eliminated a free radical, it is lost forever. Lipoic
   acid is the only antioxidant with the unique ability to regenerate/recycle itself, and
   other antioxidants such as vitamins C & E, so that they can continue destroying
   free radicals. This is why ALA is known as a network antioxidant. But, is all R-
   Alpha Lipoic Acid (R-ALA) the same?

                                    R-Alpha Lipoic Acid (R ALA): Other Benefits

                                    Of particular interest for those with diabetes, R-Alpha
                                    Lipoic Acid speeds the removal of glucose (sugar) from
                                    the blood. Click to learn more about R-Alpha Lipoic
                                    Acid & diabetes...

                                    Those suffering from HIV or AIDS can be encouraged by
                                    recent studies suggesting that R-Alpha Lipoic Acid
bolsters the antioxidant defenses in HIV-positive people. Click to learn more about R Alpha
Lipoic Acid &HIV/Aids.

Test results have caused excitement regarding Alzheimer's & R-Alpha Lipoic Acid. Results of
a small test showed ALA treatment led to a stabilization of cognitive functions in
the Alzheimer's study group.

Researchers at UC Berkeley have found that cells bathed in R-ALA inhibit the growth of a
protein linked with the growth of cancerous tumors. They believe that this has significant
implications in cancer prevention. Find out more about R Alpha Lipoic Acid & Cancer...

Nearly everyone knows someone who has suffered from a stroke. They hit quickly and
usually without warning, often leaving the victim crippled in the wake. Research is showing
  a strong connection between stroke recovery & R-Alpha Lipoic Acid.

  For those concerned with cataracts and glaucoma, experiments with R Alpha Lipoic Acid are
  delivering some exciting results!

  ALA is also crucial for energy production. It helps break down sugar for the production of
  ATP, the fuel used by cells to keep the body running.



Alpha Lipoic Acid Information
Alpha Lipoic Acid (also known as lipoic acid, thioctic acid, or ALA) is one of the good fatty acids
produced in every one of our cells. One of its main functions is to help convert glucose (blood
sugar) into energy. About forty years ago, biologists discovered that ALA is also an
antioxidant--a powerful substance that combats potentially harmful chemicals called free
radicals which may cause heart and liver disease, cancer, cell aging, and many other
conditions.

There are other very effective antioxidants, including vitamins C and E. But what's special
about ALA is that it is both water and fat soluble. Scientists believe that ALA operates in
conjunction with vitamins C and E, and the antioxidant glutathione, recycling them when
they're used up. Many studies have been conducted confirming the health benefits of alpha-
lipoic acid, including recent findings that ALA offers neuroprotective and possibly cognitive
enhancing effects.

Where Can You Find ALA?

ALA is manufactured by the body and is found in small amounts in several foods. These
include spinach, broccoli, peas, Brewer's yeast, Brussels sprouts, rice bran, potatoes and
organ meats (kidney, heart and liver) . . . more >

Why Take ALA?

Besides taking ALA for its general benefits as an antioxidant, studies have shown that alpha
lipoic acid can help with the following conditions:


• Hypertension (High Blood Pressure)
• Coronary Heart Disease
• Metabolic Syndrome (high blood pressure and elevated cholesterol
• Peripheral Neuropathy (caused by diabetes and other conditions, such as Lyme
  disease, alcoholism, shingles, thyroid disease and kidney failure)
• Diabetes (improving glucose metabolism and helping diabetics utilize insulin better)
• Liver Disease
• Metastatic Pancreatic Cancer (increasing long-term survival)
• Impaired Brain Function (as a treatment for stroke and other brain disorders
  involving free radical damage, including Alzheimer's disease)
• Effects of Aging (improving blood flow and enhancing immune function, restoring
  levels of glutathione, a protective antioxidant and detoxification compound)
• Degenerative Diseases (ALA is a strong anti-inflammatory agent)
Why Take ALA?
Besides taking lipoic acid for its general benefits as an antioxidant, you may be interested in using
lipoic acid if you have any of the following conditions:

Hypertension (Elevated Blood Pressure); Coronary Heart Disease or Metabolic Syndrome
(high blood pressure and elevated cholesterol): If you have hypertension or a build-up of
plaque in your arteries from elevated cholesterol, you may benefit from alpha lipoic acid. The
Boston University School of Medicine found that a combination of lipoic acid with another nutrient
- acetyl-L-carnitine -helps lower blood pressure by increasing the width of arteries that had been
constricted due to the build-up of plaque. Lipoic acid also improves the function of the
mitochondria-a crucial part of the cell--involved in proper coronary vascular function.




Peripheral Neuropathy: If you suffer from burning, pain, numbness or itching in your legs and
feet caused by peripheral neuropathy, alpha lipoic acid may ease your symptoms. This condition
can be caused by diabetes and other conditions, such as Lyme disease, alcoholism, shingles,
thyroid disease and kidney failure. Certain injuries can also cause the above symptoms, as well as
nutritional deficiencies and chemotherapy.

In 2003, researchers at the Mayo Clinic discovered that patients with diabetic neuropathy who
received high doses of intravenous alpha lipoic acid had a threefold improvement in pain,
numbness and other symptoms, compared with those treated with a placebo. Lipoic acid also
seemed to increase blood flow and oxygen to the nerves, actually improving their condition. Used
in Europe for over 30 years in treating diabetes, lipoic acid may also help cells better metabolize
glucose. Many more studies are now being conducted in the U.S. and around the world to
determine the role of ALA in helping diabetics utilize insulin.

Liver Disease: Alpha lipoic acid was first used in the 1970s as a treatment for various forms of
hepatitis by Burton M. Berkson, MD, MS, PhD, from the National Institutes of Health. The
researchers administered alpha lipoic intravenously to 79 people with acute and severe liver
damage at medical centers across the United States, and 75 recovered full liver function. In 2006,
Dr. Berkson also reported using lipoic acid to increase the long-term survival of a patient suffering
from metastatic pancreatic cancer.

Before 1977, if you suffered from severe liver disease - often caused by ingesting a toxin
(mushroom poisoning, for example) - your only hope for recovery was a liver transplant. But in
1977, Dr. Berkson administered alpha lipoic acid intravenously to a patient dying from liver
disease. The patient surprised doctors and not only recovered, but was free of liver disease 30
years later.

Brain Function: Able to pass easily through the brain, alpha lipoic acid helps protect the brain
and nerve tissue. It is currently being investigated as a treatment for stroke and other brain
disorders involving free radical damage, including Alzheimer's disease. Preliminary research shows
that animals treated with lipoic acid suffered less brain damage and had four-times greater
survival rate after a stroke than animals who didn't receive this supplement. More research is
needed to understand whether this benefit applies to people as well.

Anti-Aging Compound: In May, 2007, Science Daily reported that alpha lipoic acid seemed to
slow down the process of aging in animals by improving blood flow and enhancing immune
function, as well as positively affecting several other factors involved in aging. Research findings
were presented at Oregon State University (OSU) in a conference on Diet and Optimum Health.
"The evidence suggests that lipoic acid is actually a low-level stressor that turns on the basic
cellular defenses of the body, including some of those that naturally decline with age," said Tory
Hagen, an LPI researcher and associate professor of biochemistry and biophysics at OSU. "In
particular, it tends to restore levels of glutathione, a protective antioxidant and detoxification
compound, to those of a young animal. It also acts as a strong anti-inflammatory agent, which is
relevant to many degenerative diseases."
How can you obtain these ocular nutrition nutrients every day?
Great question! You have several options:

1 – Try to include the ocular nutrition foods in the daily meal planning. Consuming more whole
foods and healing and eye health should be a goal of everyone. While using nutrition to
improve eye health is a good idea, very large quantities of the eye-healthy foods are needed
to provide meaningful nutrient levels.




2 – Take the various nutrients individually in supplement form.

3 – Take a vision and eye health specific nutritional supplement. There are ocular health
vitamins and ocular health nonprescription supplements that help maintain or even improve
eyesight. This can be a practical and cost-effective solution.

4 – Take a daily multiple vitamin/mineral supplement that includes the vitamins for ocular
health providing the eye-healthy nutrients in meaningful quantities. This option can be
the best way, assuming one can locate such a product. Most daily supplements either do not
include all of the eye-healthy nutrients, or the quantities are so low as to be of little benefit.


We should never take eye health and good vision for granted. The fact that you were
searching for the term "ocular nutrition" means you are already aware that nutrition and
supplementation can help maintain or even improve your eye health.

Failing vision does not have to be a part of getting older - give your eyes the critical ocular
nutrition and nutrients in meaningful quanties every day. This likely means including ocular
health vitamins in your daily supplementation. Your future eye health may depend on it!


                                         4.
Sustainability is a process which is one that can be maintained without
interruption, weakening, or loss of valued qualities.

It is a process that meets the needs and aspirations of the present without
compromising the ability of future generations to meet their own needs .




Water Quality and Human Health Protection

Liver and pancreas transplant specialist R.V. Raghavendra Rao said jaundice and other problems
could be overcome by consuming protected water and personal hygiene, vaccination to prevent
Hepatitis A and B, giving up alcohol and genetic counseling.



It is estimated that hundreds of people get sick from food poisoning every day. Very
serious cases can result in prolonged sickness and even death. Public Health protection
ought to ensure strict inspections and risk assessments focus on food handling practices
which in turn will ensure safety of all food premises to reduce the incidence of food borne
illness. These inspections and risk assessments focus also stresses on the general sanitation
and maintenance of the equipment and facility.

Public Health Protection is responsible for food premises that prepare food for public
consumption. We do not inspect events where the food being sold consists of whole fresh
fruits and vegetables or the food is pre-packaged and considered to be non-hazardous. Non-
hazardous means the food can be stored at room temperature because it won’t support the
growth of disease causing bacteria. Examples of pre-packaged non-hazardous food include
potato chips, candy, bread, peanuts or dried fruit.




Health Tips of the Day.
Long and healthy life remain a challenge for everyone on these days, our health and life
expectancy are being threatened from all sides by numerous factors. Therefore, it is
essential for us to be aware of our responsibility to protect our health and live longer.
Physical ( Body )health alone does not account for longevity. Our emotions, relationships
and intellect are vital for a healthy long life.
      Let us proceed with a few tips that can make us live long with a healthy life span.

 1.      Eat Right: What we eat and how we eat have a direct bearing on the quality and
      longevity of our lives. Doctors advise us to restrict the intake of certain foods like the red
      meat, saturated fat and refined sugar and starch, as we grow old. Inclusion of variety of
      fruits and vegetables is necessary. Controlling the portion size is strongly recommended.
      Small quantities eaten at short intervals will certainly balance the body's metabolism.

It is vital to eat five to six small meals per day so that your metabolism is kept fed.
The starvation mode makes your metabolism go into an almost sleep-like state.

 2.      Be Occupied: "An idle mind is devil's workshop" goes the old adage. Keeping ourselves
      engaged throughout the day will not only make useful contributions, but also helps us stay
      mentally alert. Keeping the house clean, watering the plants, going shopping and reading
      are a few petty jobs that can engage us.


 3.      Maintain Friendships and Bonds: Sharing everything with someone is very important
      to ease out the stress of life. Marriage is a life changing bond whose necessity is helpful in
      old age. Having a spouse to talk to, love and share the special moments proves to be
      extremely beneficial in old age. Having an active social life and staying connected with the
      circle of friends is also very useful as it helps to keep you mentally happy and fit. They add
      a sense of 'being wanted' and are emotionally satisfying.


 4.      Sleep Well: Sleep is very important for keeping up a sound mental and physical health.
      Physiologically, it is involved in long-term learning and tissue repair. Individuals vary in
      their sleep requirements, and our body is the best judge to decide how much of it we
      require. Studies have proved that sleeping during nights is healthier than doing it during
      daytimes. Scientific evidences prove that sleeping during the day time and working in night
      shifts decrease the life expectancy.


 5.      Exercise Regularly: Exercise to a great extent contribute to a healthier life in the years
      to come. Exercising regularly helps make the body strong and flexible, keeping out some of
      the old age ailments.


 6.      Enjoy the Activities: We need to enjoy whatever we do, be it hobbies, loving or even
      pampering the pets. Let not the mistakes of the past bother us. Staying with the present
      and looking forward to the future take away the element of worry.
 7.      Be Financially Free: Living within our means keep us off the worries and financial
      burdens. Financial worries can take a heavy toll on our health, leading to sleeplessness,
      anxiety, depression and hypertension. Clearing them will make our lives healthier and
      better paving path for a longer life span.


 8.      Quit Smoking: Smoking is the cause for many lifestyle-related diseases. The sooner we
      quit, the longer our lives will be.


 9.      Be Spiritually Active: Being spiritual and following spiritual activity on regular basis
      tends to soothe the nerves and helps in relaxation.


Keeping fit and staying healthy are the means to long and happy life. It is within our reach. Making
necessary changes in our life style and keeping these tips in mind will certainly extend our life lines.
Let us work with a positive attitude.




"Don't panic! Just take a few deep breaths". You must have come across this
statement either in movies or in reality. It is a common notion among people that
taking a few deep breaths instantly relaxes one's mind. Sounds like a magic formula
to beat anxiety isn't it? Well it turns out that deep breathing doesn't only help evade
anxiety, experts claim that deep breathing comes with numerous other health
benefits.




It has been found that if a person's breathing pattern is incorrect then it can produce
tension, exhaustion and vocal strain. It is also said to interfere with athletic activity
and encourage aches and illnesses. When you breathe through your chest (also
known as shallow breathing), only a small volume of air is drawn in, i.e. you do not
take in sufficient oxygen or expel sufficient carbon oxide. As a result, toxins build up
in your body and you begin to get deprived of the rightful quantity of oxygen. Deep
breathing can have a powerful influence on your health. With proper practice, deep
breathing can become the standard way of breathing and increase your lifespan.

Benefits of Deep Breathing
 1.     Relieves Stress: Daily activities and relationships can often drain out a
      person and increase stress levels. This would mean fast breathing rate
      and high blood pressure which can be considered bad to your health. Deep
      breathing is one of the best ways to lower stress in the body as it focuses and
      clears your mind. When you breathe deeply, it sends a signal to your brain to
      calm down and relax. The brain then sends this signal to your body, making it
      feel like it does when you are already relaxed.
 2.      Reduces Anxiety: Anxiety can be dangerous to your health and can cause
      many health problems and diseases. Practicing deep breathing helps clear
      every clog in your mind and gives you a focused life, and thus releases and
      relieves you from anxiety.
 3.      Improves Blood Circulation: Deep breathing, done on a regular basis,
      increases and improves the oxygen delivery to the body organs. Try deep
      breathing right through your tummy to enhance the supply of oxygen to the
      body organs and it will help in the overall development of the system.
 4.      Helps in Detoxification: Following the process of deep breathing on a
      regular basis helps in the detoxification of body organs. Deep breathing helps
      flush out the accumulated toxins from your body, thereby cleansing your body
      system.
 5.      Promotes Overall Well-being: Deep breathing releases endorphines (the
      body's feel-good chemicals which are natural pain killers) into the system. It
      also relaxes muscles, a major cause of neck, back and stomach pains. Some
      studies have shown that deep breathing can also benefit asthma sufferers.
 6.      Lowers Blood Pressure: According to a study published in the journal,
      The Lancet, cardiac patients who took 12 to 14 shallow breaths per minute
      (six breaths per minute is considered optimal) were more likely to have low
      levels     of   blood    oxygen,    which    may    impair   skeletal    muscle
      and metabolicfunction, and lead to muscle atrophy (decrease in the mass of
      the muscle) and exercise intolerance. Routine breathing exercises has been
      proved to reduce blood pressure.
 7.      Helps in Improving Physical and Mental Health: Deep breathing raises
      levels of blood oxygen, promoting health in many ways - slowing your heart
      rate, improving circulation, lowering your blood pressure, and helping in
      digestion. This ultimately helps in improving your mental performance and
      energy.
 8.      Relaxation of Bowels: studies have shown that deep breathing relaxes
      the bowels and helps in the proper movement of bowels. So if you are having
      troubles with your bowel movement then try taking deep breaths while you
      are on your toilet seat.
 9.      Relieves Nervousness: Nervousness is a common feeling experienced by
      every other person. Sometimes nervousness can be to a great extent such
      that a person may find it extremely hard to even speak. In such occasions,
      deep breaths can be taken to overcome such fear. Just close your eyes and
      breath deeply for one or two minutes. Focus on your breathing, on your blood
      and the blood rushing through your veins.
How to Perform Deep Breathing Exercise?
To perform deep breathing exercise, sit up straight with shoulders relaxed and eyes
closed. Make sure you are wearing loose clothes as tight-fitting pants or belts can
interfere with the body's ability to intake air. Take a deep breath through your nose,
expanding your belly. Hold your breath for a count of five and slowly exhale through
your mouth. Repeat 10 to 15 times. You can place your hand on your stomach (just
above the waist) to make sure that you are breathing properly. Your hand should
move out and back in as you inhale and exhale. This means that you are using the
lower part of your lungs.
How to Start?
      Devote some time every day for breathing exercise. Gradually increase the
     duration.
      Try doing it mostly when in relaxed state.
      Most importantly, do it on regular basis and see the magic benefits of deep
     breathing.
Deep breathing is a very easy health practice with numerous benefits. And it does
not require any special machinery and it can be done as and when you please, right
in the comfort of your home or even office. So start taking deep breaths for a
healthy life style.




Oxygen is free, but like gold, it is often hard to find. Avail it without any greed.
YOU HAVE TO BREATH PROPERLY.

Good health is the first and foremost objective of every individual in this world. But
we do not possess good health all the time. We suffer from minor and major
ailments, seasonal and/or age related or environment/pollution, infection, allergy
related problems. For our curing, we take recourse to treatment, under various
systems of medicine, but the natural ways of prevention and cure, are always much
better, with no side effects. Breathing is one such method.




Breathing is energy. Breathing supplies over 99% of our entire oxygen and energy
supply. Breathing fully is to live fully. Breathing fully is to manifest the full range
and power of our inborn potential. Optimal breathing will make us live longer and
healthier! However, the majority of adults do not breathe as effectively as they
should. We rarely even give our life's breath a second thought.
Poor breathing causes or worsens chronic maladies such as asthma, allergies,
anxiety, fatigue, depression, headaches, heart conditions, high blood pressure, sleep
loss, obesity, harmful stress, poor mental clarity plus hundreds of other lesser known
but equally harmful conditions. All diseases are caused or worsened by poor
breathing.

However, breathing is something we can control. We can regulate our breathing into
something more beneficial than just exchanging oxygen for carbon dioxide. Different
healing systems, from different cultures, have long realized the healing benefits of
the breath, including yoga, Tai Chi and some forms of meditation. Many holistic
practitioners believe that the breath is the link between the physical body and the
ethereal mind, and that spiritual insight is possible through conscious breathing.
There are various advantages of proper breathing like:

       It increases physical energy.
       It lowers blood pressure and heart rate.
       It reduced lactic acid build-up in muscle tissues.
       It balances levels of oxygen and carbon dioxide in the blood.
       It improves immune system functioning.
       It puts you in a relaxed state of mind and encourages access to creative
     imagination and learning ability.
       It leads to physical relaxation.
       It releases anxiety and influences better health.
       It provides a healthy bloodstream that transports oxygen and nutrients to
     your cells.
       Focusing on taking deep and slow breath during an emotional upheaval will
     direct your body to calm down.
When you focus on breathing, you will change your habit of breathing from your
mouth. Since focused breath work brings about relaxation and calmness, you will get
rid of the fast and shallow breathing that accompanies worry and stress from your
daily activities.

How Do I breathe correctly?
The first rule is breathe through your nose, not your mouth. Although it seems
obvious, you would be surprised to know how many people have faulty breathing
habits. Most of the time, although we are unaware of it, we are either breathing too
quickly or too slowly. We do not take in sufficient oxygen or expel sufficient carbon
oxide. As a result toxins build up in our bodies and we begin to get deprived of the
rightful quantity of oxygen.

Sit comfortably and raise your ribcage to expand your chest. Place one hand on your
chest and the other on your abdomen. Take notice of how your upper chest and
abdomen are moving while you breath. Concentrate on your breath and try to
breathe in and out gently through the nose. Your upper chest and stomach should be
still, allowing the diaphragm to work more efficiently with your abdomen and less
with your chest.

With each breath, allow any tension in your body to slip away. Once you are
breathing slowly and with your abdominals, sit quietly and enjoy the sensation of
physical relaxation.
Deep breathing can have a powerful influence on our health and will do wonders for you.
Access the life force by engaging the breathing process and begin natural healing to your
mind, body, spirit today! Oxygen is free, but like gold, it is often hard to find. Get in
touch with your will power, thoughts and emotions by getting on a regimen of deep
breathing.

WATER.

Drink a glass of water on an empty stomach when you wake up.
This will kick-start your metabolism and make you feel more alert.
Your body loses fluid overnight which can make you feel a bit tired when you wake up. Having a
glass of water first thing in the morning will wake you up and faster and make you feel more alert.

Drink water at regular intervals throughout the day to prevent & relieve headaches.
Dehydration causes muscle contraction leading to headache.



When taking a long flight, drink water
regularly as the pressurised atmosphere
within the aircraft causes high levels
of      .
    dehydration



To lose water weight, drink at least 8 glasses of fluids (like water, grapefruit
(chakotra)/cranberry juice and herbal teas) per day.



Drinking lime water reduces the fat in the body.

Yes! drinking lime water does help to reduce fat in the body. This is how it works. Lemon
juice works as a master cleanse for the body. Your digestive system begins to work better
after the system has been flushed out of toxins. lemon water helps to flush out unwanted
toxins from various systems in your body. When your body is cleansed, you will lighter,
and your metabolism rate gets raised that results in burning more calories as you
perform workouts.It s important to have a monthly cleanse to allow the body to work
effectively.


No doubt, Drinking water with lemon speed up weight loss because it eliminates the
toxins , clean internal waste,promotes the good metabolism & energy boosts. Lemon is
rich in vitaminC & pictin in lemon peel is an excellent source o fiber , which helps to stops
the body from sugar absorbing fast & also helps in eliminate cravings which is helps to
detox the body & helpful for weight loss.



Citrus scents can make you feel more energetic & youthful, and reduce anxiety &
depression. Try using a citrus-scented room spray.
According to a recent study, the citrus aromas coming from sweet limes, orange and
lemons can reduce anxiety and depression. They remind you of summer and spring
season thus making you feel more energetic and youthful. After a hard day at work, have
a refreshing glass of lemonade or burn a lemon scented candle.
Eat watermelon to lose water weight as it helps the body to flush out its excess water
without dehydrating you.


Watermelon's high water content, combined with moderate amount of potassium, makes it
nature's best natural diuretic. It is definitely a good choice when compared to OTC diuretic drugs as
it doesn't dehydrate you. It only flushes away the excess water from your body.


To lose water weight, eat diuretic vegetables like tomato, carrots, leafy green, cucumber
and onions.


Most of these vegetables are also rich in potassium which helps to maintain a healthy fluid balance.

To lose water weight, eat melons and citrus fruits as they are rich in potassium which
balances sodium and water in the body.


Limit the time your kids spend in watching TV to no more than 2 hrs/day as it can have a
negative effect on the intellectual development of children.


The American Academy of Pediatrics discourages TV viewing for kids under two and recommends no
more than two hours a day for older kids. Prolonged watching of TV can also lead to a deterioration
of the mental processing power in case of older people.


Limit your child's TV watching time (including time spent on computer) to a maximum of
two hours per day.



If your child spends a lot of time watching TV, playing video games or with his/her
computer, he/she will suffer in his/her fitness level. To keep temptation at bay, remove
TVs from bedrooms and put them in shared space where you can supervise.
Exercise while watching TV: Sitting barefoot, lift your toes while keeping your heels
firmly on the ground. Hold for 5 seconds & repeat.



To do this exercise, you don't even have to wait for commercials. It is a great simple
exercise for your calves which you can also do while sitting at your desk.
Avoid crash dieting. It can leave you feeling more irritable or depressed than usual & set
you up for serious mental health disorders.

Crash diets are extremely hard on your overall mental and emotional health. Not only do
crash diets cause extreme food cravings, they can also set you up for serious mental
health disorders, particularly eating disorders like anorexia and bulimia.
You may end up eating more if you eat directly from container. Always put your meal into
a plate so that you can see size of the portion.
When you eat directly from a food container, many a times you do not see the size of the portion
you are eating or exactly how much you are eating, and you may end up eating more than you
need.


ON READING BOOKS.


Reading books help improve your thinking process as it require you to think & imagine
about many details like the characters, the plot etc.

Additionally, you need to think more to infer a lot of things while reading. All this helps improve
your thinking process and induces the brain to be more active.
Read a lot. It will not only improve your vocabulary but will also be a great exercise for
your brain.
Keep a water bottle at your desk & sip regularly. To work efficiently & to think better,
your brain depends on water flowing through your body.
To prevent motion sickness avoid reading while traveling. Reading will have your eyes
fixed on a stationery object, yet your body feels the motions.
Solving puzzles is a great exercise for your brain. They can enhance memory, attention,
concentration and more.
When your concentration begin to wane, tell yourself to work for 2 more minutes or
complete 2 more tasks. Once completed, settle on 2 more.
Connecting/Relating new data to information you already know is a good exercise for
your brain. Example: relate the phone numbers to birth dates etc.



8 Health Benefits of Walking in the Morning
Morning walks are enjoyable and less strenuous. They enrich your body with a fresh supply of
oxygen and keep you charged with energy for the rest of the day. Being an effortless and
inexpensive way to good health, it can be undertaken by any age group, gender and economic
section.


One of life's simple pleasures and best exercises is the morning walk. A simple stroll can do wonders
for refreshing your brain, activating your body and beating stress. Exercise is good at anytime but
the morning comes with its own set of advantages. The pollution-free air ensures that you get good
quality oxygen and lesser toxins with every breath. Here are some of the benefits of morning
walking:
1.     Better Blood Circulation: The morning walk serves as a fine cardio exercise with the
     heart beating fast and pumping blood to every part of the body. This increases your blood
     circulation, and helps in controlling blood pressure and cholesterol in the long run.


2.     Muscle Strength and Stamina: Morning walks helps in improving the muscle
     endurance and increase the oxygen carrying capacity of the blood, thereby increasing the
     overall stamina. So, regular morning walkers needn't worry about getting tired during the
     day.


3.     Blood Sugar Control: Morning walks are one of the best ways to control blood sugar
     levels, especially if you are a diabetic and on insulin. A study published in the journal of the
     American Medical Association found that people who exercises in the morning showed a
     better control on their blood sugar throughout the day.


4.     Improved Skin: Many people face skin problems like pimple and acne, and many time
     the reason is pollution. Morning walk can be your key to a better skin. Walking in the
     morning helps your skin to breathe in pollution free oxygen, and the morning mist has a
     moisturizing effect on your skin. The vitamin D absorbed from the morning sun is also
     hugely beneficial. While you sweat, your skin pores open up and get cleared, giving you a
     fairer complexion which will become visible in just a few days.


5.     Better Sleep: Walk well in the morning, sleep well at night. A study conducted at the
     Fred Hutchison Cancer Research Center in Seattle suggests that exercise done in the
     morning helps in provoking sleep during the night, and walking in the later part of the day
     may    just   have   the   opposite   effect.   According   to   researchers,   exercise   increases
     your metabolism and resets your body clock, so if done in the evening, it may cause
     sleeplessness.


6.     Improved Metabolism: When we sleep, our metabolism slows down completely.
     Morning walks are the best way to kick start the metabolism. Many studies have proven
     that people in the habit of walking in the morning have a much better metabolic rate than
     those who do not walk at all. This ensures that you feel more active and energised and
     mentally alert throughout the day. Some studies have also shown that people who are
     regular with their morning exercises tend to be very sharp and are better decision makers.
  7.     Better Mental Health: Morning walks are almost like meditation. For a while your body
       loses itself to the monotony of movement while your mind is at rest and unfettered by
       worry. The morning breeze and the fact that you have your day ahead of you releases
       positive energy and helps counter problems like depression and anxiety. It puts you in a
       good mood throughout the day.


  8.     Vitamin D Absorption: Soaking up the morning sun helps in absorbing valuable
       vitamin D and cuts down the risk of calcium resorption from the bones which may lead to
       conditions like osteoporosis and osteopenia.


Morning walks are one of the simplest ways to be benefited physically, mentally and spiritually.
Everyone of us should make walking in the morning a habit and enjoy a full range of benefits from
it.




Benefits of Brisk Walking.


Brisk walking is a rather popular form of exercise, especially when it comes to women. Brisk walking
essentially means walking at a swift pace. It is believed that walking briskly burns almost as many
calories as running or jogging for the same distance, and poses less risk for injury. This kind of
walking is also considered aerobic activity and is often a part of an entire aerobic set.




How to Brisk Walk

        When a person walks at a pace that is sufficient to raise his/her heart rate to its "training
       zone" for cardiovascular stamina then its safe to say that you are brisk walking.
        Start with heel down on the ground as a first step. Roll your foot through to the
      toe, with no unnatural pushing from one foot to the other. Once you get the hang of it you
      can start taking shorter steps. More frequent short steps will give you a better workout and
      be easier on your joints.
        It's important to swing your arms. Bend your arms at the elbow at a 90-degree
      angle and swing them toward the center of your body. Swinging your arms properly will
      give you a better aerobic workout and help you burn more calories. Also, you will be able to
      move faster than if your arms are dangling at your sides.


        Keep your back erect to maintain good posture. Your head should rest comfortably in
      line with your spine - don't tilt it back or tuck your chin.




These are a few quick tips to get you started on how to brisk walk. Brisk walking has several
benefits too. Let's look into these


Benefits of Brisk Walking

 1.      It helps to fight against stress, by providing complete relaxation to your mind.
 2.      It protects you from the clutches of diseases like osteoporosis, colon cancer, constipation
      etc.
 3.      It increases the longevity of your life, by maintaining your fitness.
 4.      It   relieves   you   from   backache    trouble   and      also   acts   as   a   great   remedy
      for arthritis problem.
 5.      It helps in increasing your flexibility, by strengthening your muscles, bones and joints,
      thereby toning your body.

Spine surgeon G.P.V. Subbaiah said physical inactivity, smoking, and failure to strike in the right
posture while sitting in long spells, were reasons for spine problems. They could be prevented by
walking daily for about half an hour, quitting smoking, and getting up early and taking a relaxed
stroll for a couple of minutes.




It's true that walking is good for you. It's good for many a things not just to knock of
those extra kilos, for example its good for your heart, it's good for your lungs, it's good
for the muscle and bone growth of your children and it's good for your overall feeling of
wellbeing. Brisk walking is a mild low-impact exercise that can ease you into a higher
level of robustness. Brisk walking is most popular and comfortable exercise for all ages
of people. It is one of your body's best forms of exercise. It is safe, simple and needs no
extra special training or practice. So while you are out there exercising there's absolutely
no harm in trying this form out too!



 The benefits of exercise on our physical and mental health are innumerable. Being
active can help you live longer and feel better. It can improve your mood and help
you sleep better. It can help you manage your weight and improve your balance. In
order to become fit, there are those who proclaim the virtues of a runner's high, the
intensity of weight lifting and the teamwork basketball inspires, but not everyone can
participate in such high-impact exercise.



SWIMMING HEALTH BENEFITS.




This is when swimming comes into picture. Swimming is an ideal activity for people
of all ages and ability. When swimming, your body is supported by water so there is
no excessive stress on any one set of muscles or joints. Swimming can be done as
an exercise or as a pastime that can be enjoyed all the year round. It can be carried
on out-of-doors in the sea, river or swimming pools. You can swim with your family
or your friends, or on your own. Very little equipment is needed and one can begin at
an early age and continue for as many years as one feel inclined.

Swimming is an ancient pastime and workout. Many experts believe that our
ancestors learned how to swim by observing and imitating the behavior of animals
that live in water, such as fish and frogs. The earliest record of people swimming is
found in the Cave of the Swimmers, a cavern dating back to 4000 BC in the
southwest Egyptian desert near the border with Libya.

Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact
activity that has many physical and mental health benefits. If you like being in the
water, here are some benefits that will have you smiling all the way to the pool:
Physical Benefits:
       Cardiovascular Fitness: Swimming is categorized as an aerobic
     exercise because even a few laps can be very demanding. It reduces blood
     pressure, and risk of having a stroke. It reduces your resting heart rate and
     increases your cardiac input. It makes your heart to pump blood effectively
     and efficiently. When you're aerobically fit, your body makes use of oxygen to
     sustain movement more efficiently.

       Muscular Strength: Swimming as an exercise requires all the movement
     muscles to co-ordinate at the same time. Water creates more resistance than
     air; so you need to try much hard when it comes to swimming. As a result of
     this you develop stronger muscles.

       Flexibility: Swimming and water exercise, when accompanied by good
     stretching habits, can greatly improve flexibility. The smoothness of the
     movements helps lengthen and stretch muscles rather than make them bulky,
     giving one the appearance of being more toned, healthy and strong.



      Low impact Exercise: The buoyancy of water acts as a protective gear
     around the body. It takes away any excess pressure on the bones, joints and
     muscles. There is no harsh pounding or jerks to jolt the system. It is one of
     the safest and cushioned form of physical exercise a person can find. If a
     person suffers from joint pains then swimming is a good form of exercises for
     him. It is also used by physiotherapists to rehabilitate the person who has
     just been through an accident or a surgery.




      Aids in weight loss: During 30 minutes of swimming it is possible to burn
     260 calories. Low water temperatures also stimulate blood circulation
     and metabolism. Because the metabolism is accelerated (even after coming
     out from water), the fatty reserves are reached faster than usual. Therefore,
     swimming can optimally assist to your weight loss programs.



Mental benefits:

      Removes the fear of water: Most children are very afraid of water. This
     fear has to be eliminated at young age otherwise it might become a phobia
     when he/she grows up. Swimming should be introduced in early ages to boost
     a child's confidence when facing water.



       Reduces Stress: Swimming forces you to regulate your breathing and
     allows more oxygen to flow into muscles. It also helps in massaging your
     muscles and relieves stress. Being enveloped by the warm water facilitates a
     calming and meditative feeling. It is also an activity that can act as a stress
     buster.




      Community activity: It is a great way to socialize and make new friends.
     Many health clubs offer swimming facilities along with the regular gym
     membership. It is great way to have some laughs and get a great workout.



Once you start swimming, you'll find it addictive and your body will be craving to get
into the water and get moving. This is because all elements of the body get a
workout in water, while the mind enjoys the rest and being at peace. So pick up a
towel and a swimsuit and dive in!



11 Major risk factors OF Back pains.



Back pain is one of the diseases which is known for a long time but now it has
become more popular. With today's jobs demanding long distance travel and long
hours at computer, back pain has become the second most popular symptom related
disease for a visit to a physician and work absence. Luckily the experts across the
world have identified a few major risk factors for low back pain. They are either work
related or individual specific which can be reversible or irreversible. Having multiple
risk factors means you are at a high risk for developing low back pain.




Here are some major risk factors in detail:
1.      Work Related Risk Factor: Heavy manual work that demands lifting,
     bending, twisting, repetitive moments can be one of the reason to cause back
     pain. The National Research Council recently conducted rigorous
     epidemiologic reviews of the literature and have concluded that there is a
     clear relationship between back disorders and physical load imposed by
     manual material handling, frequent bending and twisting, physically heavy
     work, and whole-body vibration. In order to address this problem, several
     measures are being taken to modify the workplace ergonomically. Postural
     training, back care programs have been conducted in order to prevent back
     problems.
2.      Individual Risk Factor: Numerous literature reviews associate many
     individual (personal) factors with risk. Some of the most frequently cited risk
     factors are age, smoking, genetics, and individual psychosocial factors
     (anxiety, distress, and personality). A few experts claim that these individual
     factors "set the stage" for physical factors to become more potent risk factors
     for some workers.
3.      Age: Several studies report that changes in vertebral column occurs with
     age. A low back disorder typically starts at a relatively young age with the
     highest frequency of symptoms occurring between the ages of 35 and 55. It is
     said that Intervertebral disk begins to shrink with aging. For women
     after menopause the bone tends to lose density thereby increasing the risk of
     sciatica (pain, weakness, numbness, or tingling in the leg caused by general
     compression and/or irritation of the sciatic nerve), compression fracture etc.
     Recent studies have shown a link between age and spinal instability indicating
     that there are associations between muscle control and risk that change over
     time.
4.      Gender: Gender is also a factor in determining who experiences low back
     disorders. Majority of studies have concluded that, when occupation is
     considered, men are at a higher risk of low back pain than women. However,
     there have also been few studies that have reported women at higher risk.
     Gender differences may be a result of differences in lifting patterns and work
     methods between males and females.
5.      Anthropometry: Anthropometry is the study of the physical size, shape,
     and mobility of people. Several studies have explored the relationship
     between physical body dimensions and low back pain. One report suggests
     that the risk of low back pain increased for men who are over 180 cm and
     women over 170 cm tall compared to those 10 cm shorter. Also those with
     greater body mass are at a greater risk. Greater body mass promotes early
     degenerative changes in weight bearing joints and spinal structures leading to
     back pain. Studies have shown that there is a strong correlation between
     obesity and low back pain. Leg length discrepancies have also been
     considered as an individual risk factor for low back pain.
6.      Fitness: Exercising regularly is always good and studies have reported that
     a monotonic relationship exists between increased fitness/strength and a
     reduction in low back pain. People who live overly sedentary lifestyle have
     poor fitness parameters, and thus, these people are at higher risk of back
     related problem.
7.      Alcohol: Though the role of alcohol in association with back pain has not
     been well established, there are some studies that have shown an increase in
     low back pain with increased consumption.
8.      Smoking: Numerous studies suggest a positive link between cigarette
     smoking and low back pain. They suggest that smoking interferes with
     nutrition and oxygen delivery to the spinal structures, and thus, affects the
    spine health. It is also said to increase the risk of spine damage, disk
    degeneration, sciatica etc.
 9.    Heredity: Recent investigations have reported that between 30 percent
    and 39 percent of back problems could be associated with genetic factors.
    According to one study disk height and disc bulge was all related to heredity.
 10. Social Class and Psychological Factors: Apart from these common
    factors, the social class has been observed as a potential risk factor for low
    back pain. Experts state that men belonging to low or intermediate social
    class, or in other words blue collar societies, have been associated with
    increased rates of hospitalizations for disc herniation. This can be attributed
    to their work nature which involves heavy manual work such as lifting.
    However, psychological distress has been associated with increased reports in
    women. Mental stress has been associated with sciatica in some patients.

       A literature review has demonstrated associations between low back pain and
       organizationally based psychosocial risk factors. These psychosocial factors
       include high job demands, low decision latitude/control, low social support at
       work, and low job satisfaction.


 11.   Injury to the Back in Past: Sometimes injury in the past can act as a risk
     factor despite recovery for recurrence. So, it becomes mandatory to take
     special care while lifting heavy weight, and avoid jerky and repetitive
     movements.
Apart from these, other risk factors may include pregnancy, back surgery in past,
congenital spinal problems, prolong use of steroids etc. These risk factors suggest
that back problems are multidimensional in nature. Though many researches have
been able to point out some of the risk factors, we are still not very much clear
about the intricacies involved in risk factors. But there is no negating that the
awareness of these risk factors can play a major role in prevention of back pain and
in today's date prevention is best insurance.

Simple diet tips: Try corn flakes with skimmed milk, Dalia porridge or dalia upma, Poha, puffed rice
upma, broken wheat upma, Brown bread S/W, atta noodles(weekly once or twice), Egg white
omlette, roti with sabji, Veg salad or fruit salad, sprouts with veggies, egg white boiled or egg white
bhurji, panner bhurjji. mentioned foods are easily prepared from home itself & healthy diet foods.
The most important thigh fat should be reduced by doing exercise- Hip & thigh fat are hard to
reduce, you can restrict some of foods but for effective & fast result can done by combination of diet
&                                                                                             exercise.
Simple exercise tips for thighs- Climbing stairs is more effective & good exercise for thighs- do for
15-20mins daily. This will help you reduce fat from hip, thighs & gives over all health. Other options
are cycling, running, brisk walk.

Health hazards of obesity.


Despite what popular culture has us believe, obesity is more of a health problem than an image
problem. Obesity is the leading cause of many preventable diseases and deaths. An obese person
has a higher risk of contracting certain illnesses due to an increase in blood pressure and
cholesterol.
What is Obesity?

Recognized since 1985 as a chronic disease, obesity is the second leading cause of preventable
death, exceeded only by cigarette smoking. Obesity is the condition that is caused by the excessive
weight gain. It occurs due to the deposition of the large amount of fats in the body that puts
adverse impact on your health.


When the body weight of a person is 20 per cent or more than his ideal body weight, he is
considered obese. The ideal body weight for a person depends on his height, sex, age and body
frame. The more obese a person is, the more likely he or she is to develop health problems.
Fortunately, even a modest weight loss of 5 kg to 9 kg can bring significant health improvements,
such as lowering blood pressure and cholesterol levels.


What are the Health Hazards of Obesity?

Research has shown that as weight increases to reach the levels referred to as "overweight" and
"obesity," the risk for the following conditions also increases:


       Heart Diseases: Obesity causes heart disease in an individual. Many times obesity is
     supposed to be the symptom of the heart disease. Due to the obesity lot of fats gets
     deposited on the heart that disturbs the functioning of the heart leading to the heart failure
     or stroke. Obesity also puts a lot of pressure on heart that leads to the sudden cardiac
     arrest in some cases.


       Diabetes: Overweight people are twice as likely to develop type 2 diabetes compared to
     normal weight people. Type 2 diabetes is a major cause of heart disease, stroke, blindness,
     and early death. Losing weight and becoming more physically active can reduce your risk of
     developing type 2 diabetes. People with family history of diabetes are more likely to
     develop these problems if they are overweight.


       High Blood Pressure: Many medical studies have shown a relation between obesity
     and high blood pressure (hypertension). Being obese more than doubles the risk of
     developing raised blood pressure. Fortunately, even if your blood pressure is high, a
     modest weight loss can bring it under control. Blood pressure can drop with every kilo lost.


      Cancer: Several types of cancer are associated with obesity. In women, these include
     cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are at
     greater risk of developing cancer of the colon, rectum, and prostate. For some types of
     cancer, such as colon or breast, it is not clear whether the increased risk is due to the extra
     weight or to a high-fat and high-calorie diet, this, of course, being strongly associated with
     weight problems as a consequence.


      Osteoarthritis: Obesity is found to cause osteoarthritis. Due to the excessive weight,
     there is more pressure put on the joints of legs which leads to the loss of synovial fluid that
     lubricate the joints. As a result the person suffers with the osteoarthritis.


      Gallbladder disease and Gallstones: The risk of gallbladder disease and gallstones
     increases as body weight increases. Note that rapid weight loss can actually increase your
     chances of developing gallstones. Therefore, you should aim for a gradual weight loss of
     about 1 pound (about half a kilo) a week.


      Gout: Overweight and obese people may suffer from gout that affects the joints caused
     by high levels of uric acid in the blood. Uric acid sometimes forms into solid stone or crystal
     masses that become deposited in the joints. An obese person is 4 times more likely to get
     gout than a non-obese person. However, with weight loss, the uric acid levels in the blood
     decreases.


      Liver Disease: Obesity is a greater risk factor for liver inflammation and damage than
     alcohol intake. Obesity increases the risk of having liver damage seven fold and combining
     obesity with heavy drinking is like adding fuel to fire


      Sleep Apnea and Breathing Problem: Sleep apnea is a condition where a person
     stops breathing for a short time during sleep. This is a serious breathing condition that is
     associated with obesity. Sleep apnea can cause a person to snore heavily. Sleep apnea in
     obese persons can result in a reduction in testosterone production and a reduction in the
     amount of growth hormone produced by the pituitary gland.


      Reduced sperm count: Sperm count of the obese men is found to be lower than that of
     the normal men. This happens as the production process of the sperms is being disturbed
     by the excessive deposition of the fats around the testes where sperms are produced.


      Problems in pregnancy: Obese women face the problem in getting pregnant as their
     hormone levels are disturbed due to the presence of the excessive fats in the body. Even
     after the deposition of the sperms in the ovule the ovulation cycle fails as the excessive
     weight puts a stress on the channels that supply food to the egg.

Even if you are not overweight now and health problems related to obesity have a
tendency to run in your family, it is important that you try to keep your weight steady.
Genetics are at work here and if you have family members with weight-related health
problems, you are more likely to develop them yourself.

How Losing Weight Improves Your Life

Weight Loss and various ways of losing weight have come to the forefront with growing concerns
over obesity and weight-related health problems. Not only that, people in general, want to look
good and so they want to shed off excess weight. Looking gaudy in stylish dresses would demand
the perfect figure. So the purpose of weight loss varies from one person to the other. Whatever,
might be the reason, there are certain surprising benefits which you might accrue after a weight
loss. These are:




       You would experience an improvement in memory: A study conducted by Swedish
     researchers on 290 women (born between 1908 and 1922) found that women who were
     overweight with BMI greater than 25 throughout their adult lives were more likely to lose
     brain tissue (a condition known as brain atrophy) in the temporal lobe compared with
     women who maintained a healthy weight with BMI less than 25 during their adulthood. Loss
     of brain tissue has been linked to memory loss, shortening of the attention span,
     and dementia. The temporal lobe is important for a number of reasons, including memory,
     hearing, speech, language, comprehension, and visual processing of, for example, faces.
     Researchers are of the opinion that loss of brain tissue may be due to fat causing more
     oxidative stress, resulting in an increase of free radicals in the body. Another possibility
     may be that the extra fat leads to artery disease (clogged arteries), which can limit oxygen
     flow to the brain. In other words, if you maintain a healthy body weight, you may decrease
     the risk of temporal lobe atrophy and subsequent dementia.


       You won't find it difficult to carry groceries: Researchers at the Wake Forest
     University conducted an experiment with 9,400 middle-aged women. They measured the
     waist-to-hip ratios of the subjects and found that the subjects who had spare tires had a 57
     percent chance of experiencing reduced muscle strength and exercise capacity. In other
     words, if you lose weight, you would experience greater muscle strength and would not find
     difficulties in doing activities like carrying your child or lifting groceries.
     You would gain heart-health: Obese people stand at a greater risk of suffering from
    the thickening of the heart wall and irregular heartbeats than the individuals who have
    normal weights. The upper left chamber of the heart, the atrium, stretches out due to
    obesity. This gives rise to an overly rapid beat which is not at par with the rest of the heart.
    This condition is referred to as atrial fibrillation. It leads to an increase in the risk of stroke
    by four times. The risk of death gets doubled under such a condition.


     You would save yourself from cancer: Research has shown that an excessive weight
    in an individual can trigger an excess generation of the hormones, leptin and estrogen.
    These hormones are responsible for the growth of abnormal cells which in turn set the
    stage for the development of tumors. When you lose weight you can protect yourself from
    certain types of cancer. A research conducted with 22, 000 women for 7 years by the
    University of Minnesota claimed that the women who experienced weight loss by around 20
    pounds (aroung 9 kg) were able to cut down the risk of breast cancer by 21 percent.


     Your knees would feel relieved: It is a known fact that excess body weight puts extra
    pressure on the knees. A research conducted on osteoarthritis by the Center for Disease
    Control and Prevention suggested that each pound increase in weight over the normal value
    raises the risk of osteoarthritis in women by 10 to 15 percent and in men by 5 to 10
    percent. Therefore, when you are losing weight, you are providing relief to your knees!


     You would experience easy breathing: A study was conducted by the University of
    Ottawa taking 50 obese women as the subjects. It was observed that for each loss of 10
    percent of body weight, there was an improvement in the lung function by 5 percent. The
    breathing power was found to improve by 10 percent in women who registered a 25
    percent weight loss. Excess weight causes the breathing muscles to work harder and their
    function loses the effectiveness.


     You can save your arteries from damages: In a research it was found that
    overweight people who lost 7 percent of their weight experienced fewer signs of artery
    damage.


     You would become pregnant more easily: An obese woman finds it very difficult to
    conceive or carry to term even if she opts for in-vitro fertilization. A study with 372 women
    was conducted in South Carolina and it was observed that the obese women were 32
    percent less likely to carry a child in comparison to those who had normal weights. In
    another study conducted by London researchers it has been found that the obese women
    were at a greater risk of miscarriage in comparison to their counterparts who had healthy
    weights. So you should lose weight to be able to conceive.


     You would deliver your baby faster: The University of Carolina conducted a study on
    labor with 672 women. It was observed that labor lasted 2 hours longer in obese women in
    comparison to those who had healthy weights. Another study conducted by the Case
    Western Reserve University School of Medicine suggested that the C-section rates were
    found to be higher in obese and overweight women compared to those who had normal
     weights. All these suggest that if you lose weight, you would be able to give birth to your
     child faster.

New researches are always coming up with newer forms of weight loss benefits. So
whenever you feel like indulging in high-fat or sugary foods, just remember these added
benefits. You would like to lose weight not just to look good but to maintain your overall
health.

HOW TO LOOSE WEIGHT.

Eat beans regularly to maintain/lose weight. The soluble fiber in beans slows down the
rate of digestion, allowing the feeling of fullness to stay longer.


A research published in 2008 in the Journal of the American College of Nutrition found that people
who consumed beans regularly had a 22 percent reduced risk of obesity as compared with people
who hadn't regularly eaten beans. The research also found that bean-eaters had a greater
probability of having a smaller waist size. Kidney beans (rajma), navy beans, pinto
beans and adzuki beans are some of the beans you can include in your diet.




When you eat even a little more of any of fried food or junk food your weight shoots up.
Thus sustained weight loss is more of a life style change than only reduction in calories

The process is quite simple, actually. To lose weight, all you have to do is decrease your overall
calorific intake and increase your metabolic rate by burning a lot of calories. Calories creep into the
body in the form of fatty food items and they stay there. Fried food, junk food and all other kinds of
fatty food contribute to weight gain and obesity. During weight loss, you should go on a diet of fresh
fruits and vegetables. These will keep you healthy (as they have all necessary nutrients) but they
bring with them low calories. When you exercise, your body will burn the excess fat, contributing to
weight loss.


When we exercise, our heart rate and body temperature rises which leads to elevate heart rate in
fat burning zone. Once the heart rate crosses the fat burning zone our body will start burning more
calories.

WEIGHT LOSS TIPS FOR BUSY WOMEN.

Most women find themselves in this situation. In their quest of trying to be super-
wife, super-mom, super-employee, they hardly have time for themselves. And, then,
after a few years, they suddenly realize that they are overweight. They wonder when
did all this weight pile up? They feel very helpless as they cannot think of squeezing
in an exercise regimen and do some foolish things like skipping meals. So what is the
way out?
It is possible to lose some amount of weight without allotting separate time for
exercise. Just incorporate some changes in the current format of your daily routine.

Sit And Eat Your Meal
It is a common sight in most households that the lady of the house is busy serving
food to the husband or feeding the kid. (Mind you, she is also working and needs to
leave for her work with her husband!) Then, when it is time to leave, she just grabs
something on the go. Experts say that people who do not sit in a place and eat,
always ate more than their actual requirement, as the brain is too busy assessing
other things and therefore the signal of satiety was delayed. So whenever you are
eating anything do the following:

      Sit and eat slowly,
      Take small bites,
      Chew your food well (this will also help with digestion).
Don't Skip Breakfast!
Another way busy women save time is by skipping breakfast altogether. Breakfast is
the most important meal of the day and you are eating after a gap of 8 to 10 hours.
A busy women needs a lot of energy to be able to do twice as much work as a man
does. Agreed, you want to finish your house chores and rush to office for your
meetings and presentations, but skipping breakfast will make you less efficient
during those important meetings, and you will tend to eat unhealthy stuff later on
during the day.

Drink Plenty of Water
Busy women tend to forget to drink water. We all know that water keeps us
hydrated, but will it help us lose weight? Experts say yes! Many a times, we
misunderstand thirst for hunger and eat something when we actually are not hungry.
Apart from this, water helps with digestion, evacuation, and flushing out of toxins
from the body. All these factors aid in weight loss. Some tips:

       Keep a bottle of water next to you always while working.
       Try flavoring your water with rose or khus (vetiver) or even a dash of lime
     (this will give a relaxing and cooling effect).
       Drink at least 8 to 10 glasses of water.
       Drink water slowly (don't gulp).
Burn Calories Without Exercising
I have no time for exercise is the most common sentence that the dieticians get to
hear every day. Well, if you really really can't squeeze in some exercise in your
schedule, then try these:

      Take the stairs instead of the lift. It not only burns calories but is also a
     good workout for your lower body.
      Get up from your chair and walk to the desk of your colleague to give a
     message instead of texting or calling them.
      If you use public transport, get down one block before your destination and
     walk to office or home. Always remember to wear comfortable shoes; save
     your high-heels for weekend parties!
      Incorporate post-dinner strolls around your apartment complex with your
     family. This will also solve the "no family time" problem, and will strength the
     bond between all family members.
Opt for Healthier Food Choices
During office luncheons or other parties, try to fill your plate with non-fried stuff or
salads. There is no need to forego the other rich foods completely. After all, it is not
everyday that you happen to land up at a 5-star hotel. Have small portions of your
favorite foods from the spread. If the office party is preplanned, have a light
breakfast and a light dinner, possibly only fruits and skim milk. That way, you can
balance out on the calorie intake for the day as well as enjoy with your colleagues at
the luncheon. Some tips for daily food choices:

       Try switching to green/herbal teas (these have antioxidant properties and
     raises your metabolism) instead of regular tea. Also, try low or zero calorie
     sweetener instead of sugar.
       Have brown bread instead of white.
       Have oatmeal cookies instead of regular ones.
       Have roasted soyabean or Bengal gram instead of deep fried mixture.
       Dress your salads with a dash of lime and salt rather than mayonnaise.
Juice to Help Revitalize

Drinking a glass of tomato juice or lukewarm lemon juice helps to give you an
undisturbed sleep. A good quality sleep will revitalize you and you will be raring to go
and face the world the next day. This will also reduce your stress levels.

Making changes in your long-term habits is not going to be easy for a busy woman like
you, but it is worth a try. As the saying goes, there is no gain without pain (or should we
say there is no loss without pain!). Try the magic of 21! Experts say that the brain takes
21 days to change a long-term habit. Which means, if you want to change a habit, force
yourself to stick to it for 21 days at a stretch. After that, you don't have to make a big
effort in sticking to it.

Obesity Control in Men.

When there is an excessive amount of body fat, it’s known as obesity. Many people tend to consume
more calories than what they require and need to burn on a daily basis. The excess calories get
converted into fat and gets stored in the body leading to obesity. Obesity is a disease and it can
lead to many other health complications like diabetes, stroke, breast cancer in women, and heart
ailments.

To prevent heartburn (burning feeling in chest/throat) at night, try sleeping on your left
side. Sleeping on your right side can aggravate heartburn.
The best way to avoid nighttime heartburn is to sleep on your left side, so says a study conducted
by the Graduate Hospital in Philadelphia. Sleeping on your right side may increase your heartburn
symptoms. The reason is not entirely clear. According to one hypothesis, sleeping on your right side
relaxes the muscle that keeps gastric acids in your stomach. Another hypothesis says that sleeping
on your left side keeps the junction between stomach and esophagus (food pipe) above the level of
gastric acid. Sleeping on your back can also allow acid to slip back into your esophagus more often.
Sleeping with your head elevated can prevent the backflow of gastric fluids.




Men are busy with work and family, they pay scant attention to what they put into their mouths and
this coupled with a sedentary lifestyle leads to obesity.


Who is Obese?

Any adult with a BMI or Body Mass Index of 30 and above is considered to be obese. A measure
between 25 and 29.5 is considered as overweight. Pregnant women and athletes don’t’ fall under
this rule. People who are overweight may not necessarily be obese, though they may look fat.
Obese people tend to gain weight quite easily. Losing weight then becomes a challenge.


Obesity Control in Men

Here are some tips that men can use to control obesity:


 1.     Breakfast is an all important meal of the day and on no account should it be skipped.
      Skipping breakfast results in seeking unhealthy fast foods to curb midday hunger. Eat well
      balanced foods during all meals. Avoid oily foods or junk foods.
     2.     Change your present lifestyle. Take up yoga and meditation if your work life is full of
          stress. Cortisol, a hormone which aids in weight gain is released by the body because of
          stress. Learn to become stress free by taking up relaxation activities. Any other forms of
          physical activity like a brisk walk, jogging, and tennis will also help. Try climbing stairs and
          walk an extra block by parking your car at a distance from your office. Walk to your nearby
          grocery store for purchases instead of using your car or bike. These physical activities will
          help burn up excessive fats in the body and keep you strong and fit.


     3.     Times have changed and we lead a sedentary lifestyle with so many machines to help
          make life easier. With no physical exertion most men fail to reduce the food intake and this
          leads to obesity.


     4.     Eat healthy with your meals loaded with fresh fruits and vegetables, lots of
          legumes, proteins and avoid dairy products rich in trans-fats. Instead switch to healthy
          olive oil and Omega-3 oils. Avoid red meats and switch to healthy lean meats if necessary.
          Drinking lots of water daily helps detoxify your body and get rid of unwanted wastes. This
          will help you raise your metabolism and burn more calories.


     5.     Watch your weight. Even if you gain a pound more than your ideal weight, work on
          getting rid of it by either consuming less food or working extra hard at your physical
          activity. Maintaining an ideal body weight is very essential to prevent obesity.


     6.     Eat the required number of calories your body needs every day and have nothing more
          than that. Keeping a tab on all the foods you put into your mouth and keeping a food
          journal will help you prevent excessive weight gain.


     7.     Get a physical examination done yearly to ensure that you’re healthy and have not
          developed any other medical ailments.


     8.     Get rid of all junk food from your house and never step into the food aisle in the
          supermarket where they sell junk food. Keeping junk food at home will only become a
          temptation and in a moment of weakness you will end up gorging on a huge packet of chips
          and end up gaining calories.


     9.     Eat when you stomach tells you to eat. This will ensure your body requires food and this
          will get digested instantly and not get stored as unwanted fat. This will help obesity.


    These are excellent health tips for men to follow who want to avoid obesity in their lives.




    Read more: http://www.lifemojo.com/lifestyle/avoiding-obesity---tips-that-men-can-
    follow-123519064#ixzz1MmldXNxp
10 Home remedies to tackle indigestion.

Have you come across situations where your stomach feels heavy, burp frequently,
acidity or even heartburns? Well, most of us know that these symptoms happen to
be related to the infamous indigestion, and when it strikes, it can indeed be
discomforting and uneasy.




Indigestion is mainly associated with unhealthy eating habits and stretched stress
levels resulting in erratic digestive juices secretion in the stomach. But it is not, 'all
hell is loose situation', and you do not have to rush to your local medical store to
fetch some antacids to deal with troublesome stomach. All you need to do is to try
some of these home remedies right at the comfort of your home.

 1.      Lime and Ginger Magic: This one is really simple and all the ingredients
      will mostly be available in everyone's home. All you need is two spoons of
      lime and ginger juice, and honey mixed in a glass of warm water. This can be
      taken after your heavy meal.
 2.      Zesty Orange: If you thought the previous remedy was cumbersome then
      try eating an orange after every meal and it will keep indigestion at bay.
      Experts claim that eating orange can give rest to the digestive organs and can
      supply adequate nutrition.
 3.      Tangy Grapes: Now who could have guessed the connection between
      grapes and healthy stomach? So eat away those juicy grapes which are
      known to remove indigestion and irritation of stomach.
 4.      Lemony Cure: If you are looking for prevention then it is best to drink hot
      lemon water (one tablespoon of lemon juice in a cup of hot water) before
      your meal as it is known to prevent acid indigestion. Lemon juice helps in
      curing indigestion as it fights against bacteria.
 5.      Garlic n Soya: Whenever you suffer from stomach pain, take equal
      amounts of garlic and soya oil and massage it over your stomach. Allow the
      oil to get absorbed into the skin. It also gives instant relief from indigestion.
 6.      Soda Relief: Take one spoonful of baking soda and mix it in a glass of
      water and gulp it. It will give relief to your stomach pain and reduce
      indigestion.
 7.      Coriander Cure: Mix some cumin seeds and coriander leaf juice into a
      glass of water, and add a pinch of salt. Drink this water to get rid of painful
      stomach. You can also try mixing two teaspoon of coriander, one teaspoon of
     ginger, three cloves and cardamom in a glass of water to get relieved from
     gas trouble.
 8.     Ice Me: Doctors recommend placing ice bag on your troubled stomach for
     at least half an hour after meals to ease the pain. Or you could even try some
     relaxing water treatment by taking cold bath or take alternative hot and cold
     hip baths at night for a stress-free stomach.
 9.     Regular Drinks: Drinking buttermilk after every meal is an effective way
     to prevent indigestion problem as it helps the body digest food fast. Mint tea
     and blackberry tea are the two refreshing concoctions which can be taken to
     reduce stomach problems.
 10. Bishop's Weed Therapy: Carom seed (ajwain), also popularly known as
     Bishop's weed, mixed with a little rock salt is yet another cure for stomach
     troubles.
'Health is wealth' goes the old adage. But you may sometimes have to spend a
fortune of your wealth just to preserve your health, if you are not careful. Staying
away from oily and greasy junk food can help your cause a great deal. Also, regular
exercising helps good digestion. But if you are a die-hard junky then try following
these easy home remedies for a healthy stomach.

Home Remedies for Dandruff

When you have dandruff on your head, you would have observed snow flake like
white scales falling on your face and neck. This is due to the flaking of the skin on
your head due to infection that is caused by fungus and bacteria. Dandruff is
normally accompanied by itching and scale formation. It’s an infectious condition
that can spread quickly through direct contact like sharing of combs, towels of others
who already have the infection. There are two types of dandruff mainly dry and oil
dandruff.




      Dry Dandruff: This occurs on skin which is dry. Here the white flakes
    either falls from the scalp or gets attached to the skin on the head.
      Oily Dandruff: This occurs on oily skin and the flakes appear in the form
    of patches and are attached to the skin.
Before you decide on trying out any of the home remedies for dandruff, first
determine which type of dandruff you have. It’s difficult to treat oily dandruff as it
keeps recurring, while dry dandruff can be got rid of easily. Home remedies for
dandruff are made from natural ingredients available at home and can be used for at
least two weeks or more to get permanent relief from the infection.

Fenugreek (Methi) Seeds for Dandruff
One of the home remedies for dandruff is fenugreek seeds. Soak two tablespoons of
fenugreek seeds in water overnight, ground to affine paste in morning and apply this
paste all over your scalp. Allow to soak for thirty minutes, and then rinse your hair
thoroughly using soap-nut or ritha, or acacia concinna. This is a very effective dry
dandruff remedy. This treatment should be done twice a week for two weeks and
then once a week for another two weeks. You will witness excellent results. The
water used to soak the fenugreek seeds can be used as an after shower tonic. Allow
hair to dry naturally after wash and use cotton swabs to apply this after shower hair
tonic on scalp and it will ensure you don’t suffer from dandruff again.

Green Gram (Moong Dal) Powder for Dandruff Treatment
Wash your hair twice a week using green gram powder that has been mixed with half
a cup of curd. This is very effective for dandruff.

Lime Treatment for Dandruff
After washing your hair, as a final rinse use a teaspoon of fresh lime juice as your
last rinse and this will remove dandruff from your scalp. It will make your hair glow
and remove oiliness. Lemon juice is excellent for treatment of oily dandruff. Make a
paste of lime juice with fuller’s earth or multani mitti and apply to scalp at least once
a week. It’s an excellent scalp pack and provides deep cleanse to your scalp,
removes dandruff and leaves your scalp squeaky clean.

Snake Gourd (Tori/Turai) for Dandruff
The juice of snake gourd is an excellent remedy for dandruff. Rub snake gourd juice
on your scalp and leave for a few minutes and then wash. Snake gourd juice along
with beetroot juice works wonders for dandruff removal. It also nourishes your hair.

Beetroot (Chukandar) for Dandruff
Boil the entire beetroot along with its leaves in water and use this water to massage
into your scalp using your fingertips. This should be done daily at night before going
to bed. Though this treatment will stain your bed linen, it is very effective.

Other Home Remedies for Dandruff
       Massage warm sesame oil or olive oil on scalp and wrap with a warm towel.
     Leave it on for few minutes.
       Massage olive and almond oil on scalp for at least five minutes; leave it to
     soak and then rinse.
       Mix one hundredth of black pepper corns with warm coconut oil, apply on
     scalp
       Henna paste with beet root juice is good for preventing dandruff and hair
     loss
       Mix two tablespoon of cosmetic vinegar with six tablespoons of hot water,
     apply mixture on scalp using cotton swabs, leave it overnight and rinse next
     morning with baby shampoo
       Massage sour curd into scalp for half an hour and then rinse after soaking.
      This curd should have been left out in the open for at least three days. You
      can mix some lime juice and juice of Indian gooseberry and apply this
      mixture to your scalp every night before bed.

8 Simple Tricks of Low Carb Eating
The lean, thin look of Angelina Jolie may fascinate you. But you will be surprised to
note that her diet hardly consists of carbs! Moreover, when she was pregnant with
Brad Pitt's twins, she went on continuing with the same dietary routine and left Pitt
utterly tensed. But experts have opined that a diet without carbs is unhealthy. Eating
a lot of carbs may load you with calories, but eating healthy carbs will allow you to
meet your weight loss goals.




Here are top 8 tips for low carb eating:

 1.      Choose Complex Carbs: Include more of complex carbs through whole
      grains like brown rice, oats, whole wheat, barley, whole wheat pasta and
      whole wheat breads. These whole grains are complex carbs containing plenty
      of fiber. Intake of these foods will facilitate the weight loss process.
 2.      Increase Protein Intake: Proteins help to get the feeling of satiety. They
      stabilize the blood sugar level and control your cravings. You can include
      more of low fat dairy products, lean meats, beans, legumes and a total of
      around 50 gram protein per day.
 3.      Go High on High Fiber Food: Having raw salads with your meals and with
      a good amount of fruits will ensure an increased fiber intake in the diet.
      Green leafy vegetables are rich in minerals and they help in certain health
      conditions like blood pressure and diabetes. Being high in fiber, they also aid
      in weight loss. Besides fruits and veggies, you can add flaxseeds, fenugreek
      (methi) seeds, sprouts and whole grains to your meals.
 4.      Watch Your Fat: You need to avoid all trans fats. This means that you
      have to stay away from fast foods and deep fried foods like fries, cutlets,
      cheese sticks and pakodas. Try to consume the monounsaturated fats
      (present in olive oil, peanut oil and mustard seed oil) as they help in
      limiting your carb intake and in bringing the feeling of satiety. Avoid saturated
      fats (present in butter, ghee and margarine).
 5.      Become a Wise Eater: Most people have a misconception that excluding
      desserts completely from the diet will allow them to lead a healthy life. In
      actuality, it's not about omission, but about choosing your food correctly
     without depriving yourself! All you need to do is to eat in limitation. Every
     food, when eaten in limitation, can only benefit your health while undesirable
     consequences begin to appear once you stop watching your portion intakes.
     Staying within the limits helps in controlling and maintaining weight apart
     from helping in avoiding sugar hikes and in maintaining stabilized blood sugar
     levels. So eat wisely and be healthy.
  6.    Do Regular Exercises: After years and years of researches, experts have
     claimed that any person who is regular in his exercise has an overall better
     health in comparison to a person who doesn't exercise. Exercise helps in
     maintaining a good body weight, it keeps blood sugar levels under control and
     aids in the better functioning of the heart and other organs. You can increase
     your carb allowance window by exercising.
  7.    Avoid Binging: Most of the snacks that we binge on are carbs, whether it
     is a chocolate, a candy, pastries, chips or fries! If we learn to avoid binging,
     we will be successful in cutting down on a lot of unwanted carbs. Try to eat
     your meals in time and most importantly, eat in regular intervals. A gap of
     more than 4 hours between your meals will make your hunger take a hike
     and you will jump to take all the unhealthy foods!
  8.    Balance it Out: If you happen to go heavy on your meal either due to a
     social gathering or a festival or any such occasion where you don't have much
     control over your food, then you must balance it out well to avoid sugar
     splurges in blood. There is nothing wrong in going light once in a while! A
     complete fruit diet for a meal or just milk and cereals are not bad options!
Extreme diets are harmful and no one will encourage you to take Jolie's path! Jolie
looks deadly gorgeous, but the way she has carved out her figure, draws numerous
controversies! Carbs are not bad, provided you take the healthy ones! There are
numerous roads that lead to the same goal or destination and you need to make a
wise choice.



Before leaving for a party, eat a plate of salad or a small snack. This will help keep your
appetite under control at the party.
When eating at a party, avoid food items with sauces and gravies as they are mostly high
in calories.

A better choice is to choose items that are loaded with fresh vegetables and have little to no sauces
or gravies.
When eating at a party, take the smallest plate & fill it with lots of healthy food like salad
or fish. Focus on friends & relatives, & not on food.
Choose grilled/baked/tandoor cooked starters or snacks at a party/wedding instead of
fried items as they contain less oil.


EYES CARE.
Focusing your eyes too long on any one thing can cause eyestrain. Take a break every 30
minutes & look at some distant point for 30 seconds.


COOKING.


Top 9 Healthy Cooking Techniques
Good nutrition is not just a matter of selecting healthy foods. How you cook your meal also has a
tremendous impact on the nutritional value of your meal. Any nutritionist will tell you that the
method of cooking decides how much of the nutritive content of the food is retained in the food for
you to consume. A simple thumb rule could be to avoid those methods of cooking that involve
excessive fat use like deep frying. Read on to find out about some techniques that can be adopted
to ensure your food retains flavor and nutrition.




1. Steaming

It is a method of cooking food using steam. It is one of the simplest techniques and can be used for
almost all kinds of foods. In this method, water is boiled and the resulting steam carries the heat to
the nearby food, thus cooking the food. Seasonings can be added to the water to flavor the food as
it is being cooked. The benefits of steaming are:


       Ease of preparation
       Preservation of nutrients
       Great tasting food
       Avoidance over cooking or burning
       Minimization of fat content in food


2. Stir-Frying

In this method, food is cooked over medium heat with continuous stirring of the ingredients,
keeping them nice and crisp without burning. A small amount of oil or cooking spray is used in this
method. The benefits of stir-frying are:


       Speed and ease of preparation
       Use of healthy vegetables and proteins
       Uses healthy fats at a medium heat threshold
3. Grilling

In this method, dry heat is applied to the surface of food from above or below. It usually involves a
lot of direct, radiant heat to cook, and is usually used for cooking pre-cut pieces of meat quickly.
While cooking meat using this method,marinate meats before grilling and allow the fat to drip away
from the food as it cooks. Care should be taken to avoid charring as it has been linked to increased
risk of some cancers. Benefits include:


       Trimming away of excess fat and limiting the amount of oil added.


4. Roasting

Food is placed on a rack or in a roasting pan or rotated on a rotisserie (to ensure even application of
heat) and exposed to dry heat from an open flame, oven or other heat source. It causes
caramelization or Maillard browning of the surface and this is considered a flavor enhancement.
While roasting, to keep your roastas healthy as possible, put a rack in the roasting pan so that the
fat can drip away from the food, and lightly coat the food with olive oil. Benefits are:


       Trimming of fat and minimizing use of oil


5. Baking

Used predominantly for breads, sea food, poultry meat and vegetables, baking involves prolonged
exposure to dry heat and convection normally in an oven or tandoor but also over hot ashes or
stones. Parchment paper can be used to line baking trays instead of butter to make it healthier.
Benefits include:


       Minimizing the use of fat


6. Poaching

This method involves gently simmering food inside a liquid instead of oil -- usually in milk, stock or
wine. It is good for fish, chicken and eggs and other food that would become too tough if boiled.
Benefits include:


       Speed of preparation
       Minimizing use of oil or fat
       Suitability for cooking non-veg dishes


7. Braising

Braising is a combination cooking method using both moist and dry heat. The food is first seared at
a high temperature and later covered in a pot with a variable amount of liquid for flavor and taste.
In some recipes the cooking liquid itself is used to make a rich flavorsome sauce. Benefits are:
       Minimizing use of oil and retention of nutrients


8. Sauteing

Sauteing is used for cooking small and thin pieces of food. It is quite similar to stir frying as it uses
small amount of fat in a shallow pan over relatively high heat. In this method, the food is cooked by
direct contact with high heat on a shallow pan. Non-stick cookware eliminates the need for fat.
Benefits include:


       Retention of the texture, moisture and flavor of food.


9. Using Herbs and Spices

This is one of the best ways to add color, taste and aroma to food without adding salt or oil. Fresh
herbs that are not wilted can be added at later stages of cooking but dried herbs should be added
earlier. Benefits are:


       Preservation of nutrients as is
       Reduction of salt usage


Best Practices for Healthy Cooking

 1.     For grilling or stir-frying vegetables, use cooking spray or non-stick pans to minimize oil.


 2.     Cut salt levels in half and replace with herbs, lemon juice, vinegar etc.


 3.     Use olive oil or canola oil.


 4.     Substitute heavy gravies or sauces with vegetable salsas or fruit chutneys.


 5.     Opt for fruits more often than cakes and cookies for dessert.


 6.     Use more whole-grain flour and less white flour in your cooking.


 7.     Steam vegetables instead of boiling them.


 8.     Use low cholesterol egg products.


Thus it is clear that sensible cooking techniques that allow for use of less fat and use of more
vegetables, whole grain products and fruits are a sure shot way of increasing your foods nutritive
value and taste. Such practices have also been proved to reduce risk of chronic diseases like cancer.



High Fiber Diet: Shortcut for Weight Loss
It seems that the two words "weight loss" and "high-fiber diet" will come hand in hand. Whenever
you will consult a dietician to meet your weight loss goals, the expert will recommend you a diet
which will be high in fruits, veggies and salads! And all these foods have a common ingredient -
dietary fiber! It is the presence of high amount of dietary fiber which has made these foods "hot"
choices for a weight-watcher. But how can fiber contribute towards your weight loss goals or more
specifically to your overall well-being? Let's explore the mystery.




Why Fiber is so Beneficial for Your Health?

A high-fiber diet contributes towards better health by maintaining the integrity and health of the
bowel and by normalizing the bowel movement. It protects the heart by lowering the blood sugar
level and the level of bad cholesterol in the blood. Intake of fiber before the meals is associated with
the decrease in the volumetric food intake. A high fiber diet will allow you to feel full sooner,
thereby curbing your hunger. This means that you will eat less, and this will contribute to your
weight loss goals. The recommended fiber intake for adults less than 50 years of age is 25 grams
for women and 40 grams for men.


How does Fiber Help in Your Weight Loss Process?

       It takes 20 minutes for the brain to realize that your stomach is full. A meal high in fiber
     takes longer to be chewed meaning that you will tend to eat slowly. Hence, the volume of
     food intake decreases and you end up eating fewer calories.


       Foods, rich in fiber, are considerably low in calories and are good sources of important
     micro-nutrients and antioxidants which play a role in weight loss. For example, oranges are
     rich in fiber, vitamin C and antioxidants and they help in weight loss. Other similar
     examples include apples, green leafy vegetables, cucumber, broccoli, zucchini, carrots,
     whole grains like oats, barley and whole wheat.


       High fiber foods take longer to get digested which means that they will help you in
     keeping full for longer.
       When the fiber reaches the gut, it swells up by absorbing water and forms a gel with the
     cholesterol in the blood and swipes it out. Meanwhile it also helps in keeping the stomach
     full.


       Fiber helps in the slow release of sugar in the bloodstream, thereby avoiding the sugar
     spikes which may make you feel hungry instantly. Hence it delays hunger.


What are the Tips to Increase the Fiber Intake?

       Avoid fruit juices and choose a whole fruit instead. It is better to have fruits with the peel
     whenever possible.


       Have a plateful of salads just before you intend to take your main meals. As mentioned
     earlier, it takes 20 minutes for your brain to realize that the stomach is full. Eating some
     raw veggies will take at least 10 minutes and this is how you can limit your food intake.


       Eat whole grains instead of refined ones, avoid maida (refined flour) completely. Instead
     opt for whole wheat flour. Most of the biscuits available in the market are made of refined
     flour and so, you need to be careful about your selection. Whole grain biscuits, oatmeal
     cookies are "tasty" ways to avail the benefits of fiber.


       Add some nuts and seeds like flax seeds, fenugreek seeds (methi dana), soaked almonds
     and walnuts to your meals. But make sure to keep the quantity low.


       Having vegetable broths or pureed vegetable soups before meals will also add to your
     fiber intake.


       Include a lot of green leafy vegetables since they are good sources of fiber.


       You can add bran to your flour to increase the fiber content and avoid sieving your flour
     before kneading it.


       Replace your whites with browns like the usual sandwich bread with brown bread, pasta
     with whole grain pasta, cornflakes with whole grain breakfast cereal and so on and so forth.


Who says that something which is good for your taste-buds may not turn out to be that good for
your stomach as well? High fiber foods are delicious and you can include them in a variety of
recipes! Satisfying your taste buds and your overall well-being at the same time are not big deals!


Home Remedies for Jaundice - Tips You Can Try

Jaundice is a disease that’s caused because the bile produced in the liver gets obstructed in the bile
duct. Liver produces excess bile. The symptoms of Jaundice include yellowing of the skin and
yellowing of the whites of the eyes. The pigment bilirubin produced in excess results in this
yellowing. The body will face an increase in the gas content, if the bile is prevented from entering
the intestines.
The causes for jaundice are many and these include:


       Blockages in bile duct
       Alcoholic liver disease
       Pancreatic cancer
       Acute hepatitis
       Hemolytic anemia


Home Remedies for Fighting Jaundice

       An effective remedy for jaundice is the intake of lime juice. Drink lots of lime juice.
     Drinking two teaspoons of lemon juice with warm water will help in relieving your fatigue,
     headache and will provide the required energy to recuperate quickly. Lemon juice is anti
     scorbutic, and it will help in fighting diseases and removing toxins.


       One tablespoon of honey along with one mashed banana is good for jaundice. Honey
     has a lot of antioxidants, which help in removing toxins and free radicals from the system.


       You can use the green leaves of radish to treat jaundice. Take some green leaves of
     radish, pound them well using a pestle and squeeze out the juice and use a cheese cloth to
     filter the juice. Drink one glass of this juice every day and you’ll notice that your jaundice
     fades away.


       Take a glass of buttermilk and add a pinch of black pepper to the same. Drink this
     mixture for seven days.


       One glass of sugarcane juice along with juice of half a lemon, taken twice a day will be
     a very good and effective home remedy for curing jaundice.


       For a quick cure of jaundice, take half a cup of beetroot juice along with freshly
     squeezed lime juice from half a lemon. You will be surprised at how quickly you recover.
     Drinking carrot juice on a daily basis will help you recover fast. Sometimes consuming
    a lot of carrots can increase the body’s beta carotene content and cause a change in skin
    color, but this is different from jaundice.


     A fruit most suitable for jaundice patients is prunes. This can be either taken in its
    natural form or it can be beaten and consumed as juice.


     One teaspoon of fresh lime with mint and half teaspoon of ginger juice is an effective
    home remedy for jaundice.


     Jaundice patients should drink a glass of freshly squeezed tomato juice along with a
    pinch of salt on an empty stomach first thing in the morning. Tomatoes help in
    strengthening the immune system and adding a pinch of pepper to the tomato juice helps
    in curing indigestion.


     Two tablespoons of almond powder mixed with some cardamom powder is very
    effective in helping drive away fatigue and providing an early cure for jaundice.


     Take eight to ten lemon leaves and boil these leaves in a cup of water. Keep them
    covered and allow the mixture to cool for at least five to six minutes. This solution should
    be taken continuously for five days and this is an effective home remedy for the treatment
    of jaundice.


     A patient suffering from jaundice should include minerals like iron and calcium in the
    daily diet. The amounts of these minerals should be considerable, and these can mainly be
    found in green and leafy vegetables and dairy products.


     Add a pinch of roasted alum to buttermilk and drink the buttermilk at least twice or
    thrice a day till you get completely cured.


     Take two teaspoons of oregano and boil this in a cup of water and allow it to cool for at
    least ten minutes. Filter the solution and drink it daily for quick relief from jaundice.


     Avoid all spicy, oily food, pickles, butter, and turmeric in your diet.


     Bitter guord (Karela) juice is very effective for curing jaundice quickly. Drink a glass of
    this bitter karela or bitter gourd juice for quick cure. You can use a blender to extract the
    juice. If you don’t have a blender, no problem, just boil the bitter gourd in water till its
    bitterness disappears and permeates into the water, and drink up the juice.


     Bitter Luffa or Karvi Torai is also a very good cure for jaundice. To extract the juice,
    pound the vegetable and using a cheese cloth, extract the juice. The juice should be placed
    on the palm of your hand and sucked into your nostril.


     Two tablespoons of almond powder along with one teaspoon of cardamom powder can
    be very effective in curing jaundice. It helps in driving away fatigue.
Jaundice is a serious disease that can affect the liver, making the body vulnerable to
radicals and increasing the amount of toxins in the blood.

Health Benefits of Carom Seeds (Ajwain)
Carom seeds or ajwain as they are called in India, are the seeds of the ajwain plant, somewhat
similar to thyme in flavour, though more pungent. The seed has been traditionally used
in Ayurvedic medication for centuries to treat digestive and gastric problems in adults and to treat
respiratory and bronchial problems in infants and young children.




It is common in India and the Middle Eastern countries and is used in the cuisine regularly in the
Eastern part of the world. In some cases, it is used as a flavouring agent for its strong flavour or as
a medicinal aid in case of minor health problems like gas or abdominal pains.


Remedial Benefits in Infants or Children

       Half a teaspoon of ajwain seeds boiled for a few minutes in 100 ml of water,
     administered with a little sugar to sweeten it can help bring out the phlegm in infants.


       Ajwain fried in oil and that oil applied to the stomach can take care of abdominal pains
     and colic in infants, which makes them cry out in pain.


       Due to constant hiccups, at times infants collect a lot of gas in their tummies, and this
     leads them to bawl in pain. Roasted ajwain place in a cloth or beetel leaf over the tummy
     helps in relieving their tummy ache and in the release of gas.


       Similarly ajwain seeds roasted and mixed in honey can be administered in tiny quantities
     can help alleviate cough in infants.


       Some mothers pin a spoonful of these carom seeds to the infant’s shirt, right next to the
     collar or just under the nose so that as the infant inhales the aroma of the ajwain, its cold
     and cough become a thing of the past.
       Depending on the age of those suffering from ailments, ajwain tea can be used to bring
     relief from stomach upsets, colds and cough.


       Dry roasted ajwain (to bring out the aroma) and place these in a cloth when they are still
     warm. Apply this to the chest area to cure asthma or relieve wheezing symptoms.


Remedial Benefits in Adults

       It is the first kitchen remedy for gastrointestinal problems for the average Indian. Every
     Indian mother keeps ajwain in her kitchen remedy box, along with dried ginger, cloves,
     mace and nutmeg.


       It is also used to stimulate appetite; and one of the best ways to manage an upset
     stomach or diarrhoea is by using a tea of ajwain.


       It is used for many types of abdominal problems and gastrointestinal disorders like
     bloated abdomen, diarrhoea, vomiting, and nausea.


       It is also very effective as a relief aid to toothache along with clove and clove oil.


       Carom seeds are also used to fight acidity and heartburn.


       Most Indians, especially in the South, would pop a few carom seeds with buttermilk to
     alleviate heartburn, along with a little hing before trying anything else.


       Ajwain seeds are also very effective against headaches and migraine attacks. The aroma
     of the powdered ajwain helps relieve the severity of migraines.


       The oil extracted from these carom seeds can help in pain relief in those suffering
     from arthritis, knee and joint pains, etc when applied topically as it has excellent
     therapeutic effects.


       They are also used in treating ear infections.


In everyday cooking it is usually used as tea to flavour rotis (breads), biscuits, cookies and other
such bakery products and various typical Indian savouries from across the country. The oil is used
to treat various problems topically like arthritis and joint pains, ear aches and teeth sensitivities.


If the carom seed oil called thymol is not available, then a few spoonfuls of carom seeds seeped in
coconut oil can do the trick at a pinch. The oil can also be used as a sexual tonic. It can be used in
different combinations to treat sexual disorders, improve endurance and promote sexual health in
both young and old individuals. To cure gastric problems and colic in young children, a warm tea,
sweetened and given to the infant two to three times after feeding is the best possible remedy.


These are some of the many benefits of ajwain seeds.
    Women who are 40 or older need to get mammograms regularly. Mammograms can detect
    breast lumps in the very early stages of development. Starting at age 20, women should do
    breast self-examinations monthly.


    Medical Diseases and Conditions wise prevention
    ideas.

    1.Addictions

          Substance Abuse
          Tips to Help You Stop Smoking
          Alcohol Problem
          Drug Abuse Recovery
          Gambling Addiction

    2.Allergies

          Controlling Your Symptoms
          Kids: Food Allergies
          Allergy Shots




    3.Asthma & Other Lung Disorders

          What Is Asthma?
          Dust Mites
          Air Pollution
          Medication Basics
          Inhaler: Using It Correctly
          Asthma: Medicines That Can Make It Worse
          Asthma and Your Child
          Shortness of Breath
          Pneumonia Overview

    4.Autoimmune Disorders


          Lupus
          Lupus: How It Affects the Body
          Sjögren’s Syndrome
          Juvenile Rheumatoid Arthritis
          Living with Lupus

    5.Blood Disorders
        Idiopathic Thrombocytopenic Purpura (ITP)
        Hypercoagulation
        Preventing a Sickle Cell Crisis
        Sickle Cell Disease in Children
        Anemia
        Normocytic Anemia
        Hemochromatosis
        Polycythemia Vera
        Vitamin B-12 Deficiency
        Raynaud's Disease
        Thalassemia

    6.Bone & Joint Disorders

        Osteochondritis Dissecans
        Arthritis
        Osteoporosis
        Osteopenia: Am I At Risk?
        Fibromyalgia
        Fibromyalgia and Exercise
        Diagnosing Fibromyalgia: What You Need to Know
        Managing Fibromyalgia: Tips to Help You Feel Better
        Gout
        Pseudogout
        Carpal Tunnel Syndrome
        Tennis Elbow
        de Quervain’s Tenosynovitis
        Osteoarthritis of the Knee
        Osteoarthritis of the Shoulder
        Bursitis of the Hip
        Pigmented Villonodular Synovitis (PVNS)




    7.Brain & Nervous System Disorders

        Head Injuries
        Stroke
        Migraine Headaches in Children and Adolescents

    8.Cancer

        Cancer: Medical Vocabulary
        Are You At Risk?
        Common Cancers in Adults
        Information for Caregivers
        Choosing Treatment
        Kids: Types of Cancers Kids Get

    9.Diabetes
        Diabetes
        Living with Diabetes
        Oral Medicines for Diabetes
        Diabetic Nephropathy
        What to Feed Your Child With Diabetes

    10.Digestive Disorders

        Constipation
        Diverticular Disease
        Kids: Indigestion

    11.Ear, Nose & Throat Disorders

        Earaches in Children
        Croup and Your Child
        Ear Infections: Otitis Media With Effusion
        Swimmer's Ear
        Eustachian Tube Dysfunction
        Tinnitus
        Labyrinthitis
        Nosebleeds
        Sore Throat
        Strep Throat
        Sinusitis
        Tonsillitis
        Peritonsillar Abscess
        Canker Sores
        Halitosis (Bad Breath)
        Burning Mouth Syndrome
        Sensory Dysfunction: Problems With Smell or Taste

    12.Heart Disorders & Disease

        Heart Attack
        Vascular Disease: How to Prevent It
        High Blood Pressure Medicines
        Life After a Heart Attack
        Congenital Heart Disease

    13.Hormone Disorders

        Hyperthyroidism
        Hypothyroidism
        Thyroiditis
        Hashimoto's Disease
        Hyperparathyroidism
        Addison's Disease
        Cushing's Syndrome
        Hypopituitarism
        Hirsutism
        Diabetes Insipidus
        Hyperhidrosis

    14.Infections

        Mononucleosis ("Mono")
        Colds and the Flu
        Antibiotics: When They Can and Can't Help
        Earaches in Children

    15.Kidney Disorders

        Hemolytic Uremic Syndrome
        Kidney Stones
        Chronic Kidney Disease
        Polycystic Kidney Disease (PKD)
        Kidney Cysts
        Microscopic Hematuria
        Interstitial Nephritis
        Diabetes Insipidus (DI)

    16.Mental Health & Behavior

        Depression
        Anxiety & Panic
        Coping With Stress
        Therapy and Counseling
        ADHD: What Parents Should Know
        Anorexia Nervosa

    17.Liver Diseases & Disorders

        Nonalcoholic Fatty Liver Disease
        Cirrhosis and Portal Hypertension
        Hepatitis A
        Hepatitis B
        Hepatitis C

    18.Pain Disorders

        Chronic Pain
        Kids: Why Do I Have Pain?
        Pain Relievers: Understanding Your OTC Options

    19.Skin Disorders

        Warts: Removal by Freezing
        Eczema
        Head Lice
    20.Sexually Transmitted Infections
         STIs

        STI Detection and Prevention
        For Teens: Protect Yourself from STDs
        Genital Warts
        Human Papillomavirus (HPV)
        Herpes
        Herpes During Pregnancy
        Syphilis
        Chlamydia
        Reactive Arthritis
        Teens: About STIs
        Teens: Protect Yourself from STIs
        Kids: HIV and AIDS
        For Parents: Talking to Your Child About STIs

         HIV and AIDS & Kids

        Teens: About STIs
        Teens: Protect Yourself from STIs
        Kids: HIV and AIDS
        For Parents: Talking to Your Child About STIs

         HIV and AIDS

        HIV
        HIV Treatment
        How to Reduce Your HIV and AIDS Risk
        Coping With an HIV Diagnosis
        How to Take HIV Medicines
        HIV Infection in Women
        HIV, Pregnancy and AZT
        HIV and Plasma Viral Load Testing
        Avoiding Infections When You Have HIV
        Pneumocystis pneumonia (PCP) and HIV
        Nutrition and Exercise When You Have HIV
        Occupational Exposure to HIV




    Addictions.

    Substance Abuse: What It Is and How to Quit
Why do people use alcohol and other drugs?

People use substances such as alcohol and other drugs because they like the way these
substances make them feel. Pleasure is a powerful force. Your brain is wired so that if you do
something that feels good, you will probably want to do it again. All drugs that are addicting can
activate and affect the brain's pleasure circuit.

What is addiction?

Addiction is a disease that affects your brain and your behavior. You have control over your
choice to start using drugs, but once you start, their pleasurable effect makes you want to keep
using them. When you become addicted to alcohol or other drugs, your brain actually changes in
certain ways so that a powerful urge to use drugs controls your behavior. Someone who is
addicted uses drugs without thinking of the consequences, such as problems with health, money,
relationships, and performance at work or at school.


What drugs can cause addiction?

People can become addicted to illegal drugs and to drugs that doctors prescribe. People can also
become addicted to things they may not think of as drugs, such as alcohol and the nicotine in
cigarettes or smokeless tobacco. Some drugs may cause addiction more easily than others.



Are prescription drugs safe?

When prescription drugs are taken the right way, there is much less chance that you will become
addicted to them. But prescription drugs can be dangerous if they are abused (for example,
taking more than your doctor prescribes, taking them when they're not needed or mixing drugs).

How do I know if I have a problem?

You have a problem with drugs or alcohol if you continue to use them even when they cause
problems with your health, money, work or school, or relationships. You may have a problem if
you have developed a tolerance to drugs or alcohol. This means you need to use more and more
to get the same effect.

Listen to loved ones who express concern over your drug use. They may help you recognize that
you have a problem.

Can addiction be treated ?

Yes, but addiction is a chronic (goes on for a long time), relapsing disease. It may take a number
of attempts before you can remain free of drugs or alcohol.

What treatments are available?

Treatment can include counseling, medication or both. Your doctor will help you find the
treatment that is right for you.
How can I quit abusing drugs or alcohol?

The first step in breaking addiction is to understand that you can take control of what you do. You
can't control all the things that happen in your life or most of what other people do, but you do
have control over how you react. So use that control. The following are the next steps to breaking
your addiction:

    Commit to quitting. Once you decide to quit, make a plan to be sure that you really do it

    Get help from your doctor. Your doctor can give you support and help you find a treatment
    program that meets your needs. Your doctor can also treat withdrawal symptoms and other
    problems that you may have as you recover from your addiction.

    Get support. Ask your family and friends for support. You can also contact one of the
    organizations listed under "Other Organizations. "These groups can give you the tools and
    support you need to break your addiction and move on with your life.


Smoking: Steps to Help You Break the Habit
Think ,Why do I smoke?

If you learn the answer to this question, it will be easier to stop smoking. Knowing why you smoke
will help you find ways to make up for the things you may miss when you stop.

Most people smoke for different reasons at different times. Reasons for smoking include
psychological issues, habits, social pressures and physical dependence on nicotine. The
questionnaire that follows will help you decide which reasons are important in your smoking.

The 'Why Test'
Next to the following statements, mark the number that best describes your own experience.
(5=Always, 4=Most of the time, 3=Once in a while, 2=Rarely, 1=Never)

___ A. I smoke to keep myself from slowing down.
___ B. Handling a cigarette is part of the enjoyment of smoking it.
___ C. Smoking is pleasant and relaxing.
___ D. I light up a cigarette when I feel angry about something.
___ E. When I am out of cigarettes, it's near-torture until I can get more.
___ F. I smoke automatically, without even being aware of it.
___ G. I smoke when people around me are smoking.
___ H. I smoke to perk myself up.
___ I. Part of my enjoyment from smoking is preparing to light up.
___ J. I get pleasure from smoking.
___ K. When I feel uncomfortable or upset, I light up a cigarette.
___ L. When I'm not smoking a cigarette, I'm very much aware of the fact.
___ M. I often light up a cigarette when one is still burning in the ashtray.
___ N. I smoke cigarettes with friends when I am having a good time.
___ O. When I smoke, part of the enjoyment is watching the smoke as I exhale.
___ P. I want a cigarette most often when I am comfortable and relaxed.
___ Q. I smoke when I am "blue" and want to take my mind off what's bothering me.
___ R. I get a real hunger for a cigarette when I haven't had one in a while.
___ S. I've found a cigarette in my mouth and haven't remembered it was there.
___ T. I always smoke when I am out with friends at a party, bar, etc.
___ U. I always smoke cigarettes to get a lift.

Now Score Yourself

Step 1: Transfer the numbers you marked on the quiz to the scorecard below by matching up the
letters. For example, take the number you wrote for question A on the quiz and enter it on line A
of the scorecard.

Step 2: Add each set of 3 scores on the scorecard to get the total for each different category. For
example, to find your score on the "It stimulates me" category, add together the scores for
questions A, H and U.

The score for each category can range from a low of 3 to a high of 15. A score of 11 or above on
any set is high and means that your smoking is probably influenced by that category. A score of 7
or below is low and means that this category is not a primary source of satisfaction to you when
you smoke.

'Why Test' scorecard
"It stimulates me." You feel that smoking gives you energy and keeps you going. Think about
alternative ways to boost your energy, such as brisk walking or jogging.
___ A
___ H
___ U
___ "Stimulation" Total

"I want something in my hand." There are a lot of things you can do with your hands without
lighting up a cigarette. Try doodling with a pencil, or playing with putty or a fake cigarette.
___ B
___ I
___ O
___ "Handling" Total

"It feels good." You get a lot of physical pleasure from smoking. Various forms of exercise or
other activities can be effective alternatives.
___ C
___ J
___ P
___ "Pleasure/Relaxation" Total

"It's a crutch." It can be tough to stop smoking if you find cigarettes comforting in times of stress,
but there are many better ways to deal with stress.
___ D
___ K
___ Q
___ "Crutch/Tension" Total

"I'm hooked." In addition to having a psychological addiction to smoking, you may also be
physically addicted to nicotine. It's a hard addiction to break, but it can be done. Talk with your
doctor about using nicotine replacement therapy (the gum, patch, inhaler or nasal spray) to
control your withdrawal symptoms.
___ E
___ L
___ R
___ "Craving/Addiction" Total
"It's part of my routine." If cigarettes are merely part of your routine, stopping should be
relatively easy. One key to success is being aware of every cigarette you smoke. Keeping a
smoking diary is a good way to do this.
___ F
___ M
___ S
___ "Habit" Total

"I am a social smoker." You smoke when people around you are smoking and when you are
offered cigarettes. It is important for you to avoid these situations until you are confident about
being a nonsmoker. If you cannot avoid a situation in which others are smoking, remind them that
you are a nonsmoker.
___ G
___ N
___ T
___ "Social Smoker" Total

Now how do I quit?
Hopefully, this quiz has given you some insight into the reasons why you smoke. You can use
this information to help yourself stop smoking. Talk to your doctor about how to stop and how to
stay tobacco-free.



Why does it seem so hard to stop smoking?
Smoking causes changes in your body and in the way you act. The changes in your body are
caused by an addiction to nicotine. The changes in the way you act developed over time as you
bought cigarettes, lit them and smoked them. These changes have become your smoking habit.

When you have a smoking habit, many things seem to go along with having a cigarette. These
might include having a cup of coffee or an alcoholic drink, being stressed or worried, talking on
the phone, driving, socializing with friends or wanting something to do with your hands.

How can I stop smoking?
You'll have the best chance of stopping if you do the following:

       Get ready.
       Get support and encouragement.
       Learn how to handle stress and the urge to smoke.
       Get medication and use it correctly.
       Be prepared for relapse.
       Keep trying.

How should I get ready to stop smoking?
Set a stop date 2 to 4 weeks from now so you'll have time to get ready. Write down your personal
reasons for stopping. Be specific. Keep your list with you so you can look at it when you feel the
urge to smoke.

To help you understand your smoking habit, keep a diary of when and why you smoke. Using
information from this diary, you and your doctor can make a plan to deal with the things that make
you want to smoke.
    Just before your stop date, get rid of all of your cigarettes, matches, lighters and ashtrays.

    The following guide lists the steps you need to take before, during and after your quit date:



    Immediate reasons to stop

           Bad breath and stained teeth
           Bad smell in clothes and hair and on skin
           Lower athletic ability
           Cough and sore throat
           Faster heartbeat and raised blood pressure
           Risk of second-hand smoke to people around you
           Cost of smoking


    Long-term reasons to stop

           Toxic chemicals in cigarette smoke
           Risk of lung cancer and many other types of cancer
           Risk of heart disease
           Serious breathing problems
           Time lost working or having fun because you're sick
           Wrinkles
           Risk of stomach ulcers and acid reflux
           Risk of gum disease
           Risk of damage to babies of pregnant women who smoke
           Setting a bad example for your children

    How can I get support and encouragement?
    Tell your family and friends what kind of help you need. Their support will make it easier for you to
    stop smoking. Also, ask your family doctor to help you develop a plan for stopping smoking. He or
    she can give you information on telephone hotlines, such as 1-800-QUIT-NOW (784-8669), or
    self-help materials that can be very helpful. Your doctor can also recommend a stop-smoking
    program. These programs are often held at local hospitals or health centers.

    Give yourself rewards for stopping smoking. For example, with the money you save by not
    smoking, buy yourself something special.

    What about stress and my urges to smoke?
    You may have a habit of using cigarettes to relax during stressful times. Luckily, there are good
    ways to manage stress without smoking. Relax by taking a hot bath, going for a walk, or
    breathing slowly and deeply. Think of changes in your daily routine that will help you resist the
    urge to smoke. For example, if you used to smoke when you drank coffee, drink hot tea instead.

    What will happen when I stop smoking?
    How you feel when you stop depends on how much you smoked, how addicted your body is to
    nicotine and how well you get ready to stop smoking. You may crave a cigarette or feel hungrier
    than usual. You may feel edgy and have trouble concentrating. You also may cough more at first,
    and you may have headaches.
These things happen because your body is used to nicotine. They are called nicotine withdrawal
symptoms. The symptoms are strongest during the first few days after you stop smoking, but
most go away within a few weeks.

What about nicotine replacement products or medicine to help me stop
smoking?
Nicotine replacement products are ways to take in nicotine without smoking. These products
come in several forms: gum, patch, nasal spray, inhaler and lozenge. You can buy the nicotine
gum, patch and lozenge without a prescription from your doctor. Nicotine replacement works by
lessening your body’s craving for nicotine and reducing withdrawal symptoms. This lets you focus
on the changes you need to make in your habits and environment. Once you feel more confident
as a nonsmoker, dealing with your nicotine addiction is easier.

Prescription medicines such as bupropion and varenicline help some people stop smoking. These
medicines do not contain nicotine, but help you resist your urges to smoke.

Talk to your doctor about which of these products is likely to give you the best chance of success.
For any of these products to work, you must carefully follow the directions on the package. It's
very important that you don't smoke while using nicotine replacement products.

Will I gain weight when I stop smoking?
Most people gain a few pounds after they stop smoking. Remember that any weight gain is a
minor health risk compared to the risks of smoking. Dieting while you're trying to stop smoking will
cause unnecessary stress. Instead, limit your weight gain by having healthy, low-fat snacks on
hand and being physically active.

What if I smoke again?
Don't feel like a failure. Think about why you smoked and what you can do to keep from smoking
again. Set a new stop date. Many ex-smokers did not succeed at first, but they kept trying.

The first few days after stopping will probably be the hardest. Just remember that even one puff
on a cigarette can cause a relapse, so don't risk it.

Sample copy Of Quit Smoking Diary.

Name:__________________________________________________________________
Date:_____________

Quit Date:_ ________________________

Just before your quit date:

• Write down your personal reasons for quitting. Look at your list often.

• Keep a diary of when and why you smoke.

• Get rid of all of your cigarettes, matches, lighters and ashtrays.

• Tell friends and family that you’re going to quit and what your quit date is.

• Get the medication you plan to use. Medication name:
___________________________________________

Begin taking your medication on:__________________________
• Practice going without cigarettes in places where you spend a lot of time, such as your home or
car.

• Call 1-800-QUIT-NOW for free materials and counseling.

On your quit date:

• Stop smoking!

• Take your medication.

• Ask your friends, co-workers and family for support.

• Change your daily routine.

• Avoid situations where you’d typically smoke.

• Drink plenty of water.

• Stay busy.

• Do something special to celebrate.

Right after you stop:

• Develop a clean, fresh nonsmoking environment around yourself, at work and at home.

• Try to avoid drinking alcohol, coffee or other beverages you associate with smoking.

• If you miss the sensation of having a cigarette in your mouth, try carrot or celery sticks, flavored
toothpicks or a straw.

• Chew sugarless gum or mints to help with cravings.

• Stay away from people who smoke.

• Reward yourself for successes — one hour, one day or one week without smoking.

• Start an exercise program


Smoking: Do I Want to Quit?
How do you feel about quitting smoking?
Put a check mark next to the statement below that best describes how you feel about quitting
smoking:

____ I like to smoke, and I'm not planning to quit.
____ I like lots of things about smoking, but I would like to quit.
____ I’m ready to quit smoking now.

If you answered, "I like to smoke, and I'm not planning to quit," ask yourself why so many
other people have quit smoking. Ask yourself how quitting could help improve your health. Do you
have problems with breathing, your heart or high blood pressure? Does cancer run in your
family? Quitting smoking can lower your chance of having these problems.
If you answered, "I like lots of things about smoking, but I would like to quit," you are like
most smokers. Now ask yourself how you will be better off after you quit smoking. You might
come up with some of the following answers:

       My health will improve. In what way?
        ____________________________________________________
       I'll save money. How much? _____________________________
       My house and car will be cleaner. Why is this important to you?
        _____________________________________________________
       My family and friends will be glad. Why?
        _____________________________________________________
       I’ll feel better about myself. In what way?
        _____________________________________________________
       Another reason is: _____________________________________________________

The more reasons you have to quit smoking, the more likely you are to follow through on your
plan to quit.

If you answered, "I'm ready to quit smoking now," your doctor wants to help you succeed. The
following are some suggestions to help you understand why you smoke. If you know why you
smoke, you can make an effective plan for quitting.

What are your smoking triggers?
Start by listing some of the times when you most want a cigarette. These are your smoking
"triggers." Triggers are events that set off your desire to smoke a cigarette. Complete the phrase,
"I want a cigarette...":

       When I see someone else smoking.
       When I spend time with family member or friends who smoke.
       When I see cigarettes in an ashtray.
       When I am cleaning the house.
       When the telephone rings.
       When I am relaxing.
       When I drink a cup of coffee.
       When I have an alcoholic drink.
       During or after meals.
       When I am driving a car.
       After leaving work.
       When I am watching TV.

For each trigger that applies to you, think of something you could do that would make you less
likely to smoke. For example, instead of smoking after a meal, you could get right up and brush
your teeth.

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Do you use cigarettes to relieve uncomfortable feelings?
Smokers often use cigarettes to help them cope with certain uncomfortable feelings. Think about
whether you do this. You may have smoked cigarettes when you felt the following emotions:

       Angry
       Mistreated
       Disappointed
       Hurt
       Resentful
       Frightened
       Ashamed
       Frustrated
       Lonely
       Embarrassed
       Abandoned
       Depressed
       Guilty
       Anxious or stressed
       Sorry for yourself
       Bored
       Abused
       Worried

If you know that you use cigarettes to help you cope with stressful or difficult times, you will be
better able to get through those times without smoking. Deep breathing, relaxation exercises and
guided imagery have helped many smokers quit. Ask your doctor for more information about
these techniques.

Return to top

What can I do about nicotine withdrawal?
If you smoke on a regular basis, you are probably physically dependent on nicotine. You will most
likely have withdrawal symptoms when you stop smoking.

Your body gets rid of half the nicotine in your bloodstream every 1 to 2 hours. It doesn't take long
after you finish a cigarette before your body wants another one. You may become irritable and
agitated, have trouble sleeping, have difficulty concentrating or experience mood swings. These
withdrawal symptoms are often the reason smokers give up their effort to quit. They are worse
during the first few days after you quit, but most are gone in a few weeks.

Medicines doctors can use to treat nicotine withdrawal symptoms include the following:

       Nicotine gum
       Nicotine patches
       Nicotine nasal spray
       Nicotine inhaler
       Nicotine lozenge

Medicines such as bupropion and varenicline can also help you quit smoking. They do not
contain nicotine, but help you resist your urges to smoke. Your family doctor can tell you about
these medicines and how medicine can help you quit smoking.
Nicotine Patch
How do I use the patch?
Congratulations on your decision to quit smoking! The nicotine patch your doctor has
recommended will help make it easier to quit. The following instructions will help you use the
patch the right way. Be sure to stop smoking on the day you start using the patch. Smoking or
using other forms of tobacco while you're using the patch may lead to health problems.

Do not let anyone else use the patch. Keep the patch away from children and pets. Do not use
the patch if you are pregnant, unless your doctor knows you are pregnant and has told you to do
so. If you are breastfeeding, talk to your doctor before using the patch. You should also talk to
your doctor before using the patch if you are younger than 18 years old.

Directions

    1. Only open the sealed package when you are ready to put on a patch.
    2. Peel the protective cover off the patch and throw the cover away. Try not to touch the
       sticky side of the patch (the side with the protective cover).
    3. Put one patch on a clean, dry area of skin on your upper body that isn't covered with hair,
       such as your stomach, upper arm or side. Do not put the patch on burned, cut or sore
       skin.
    4. To apply the patch, place the sticky side on your skin and press it firmly with the palm of
       your hand for 10 seconds. Make sure the patch is flat and smooth against your skin.
    5. Wash your hands after putting on the patch. Nicotine on your hands could get into your
       eyes or nose and cause stinging or other problems.
    6. Wear the patch for the amount of time shown on the package. Most patches are worn for
       16 or 24 hours. If you have sleep problems when you have the patch on, you can take it
       off at bedtime and put on a new patch in the morning.
    7. When you take off the old patch, fold it in half with the sticky sides together. Put the old
       patch in the package from the new patch or in the disposal tray provided. Put the
       package or tray in the trash where children and pets cannot find it.
    8. Put the next patch on a different area of skin. Use a different area each day. You can use
       a previously used area again after waiting 1 week.

What do I need to tell my doctor?
Tell your doctor if you take any medicines. The patch may change how some medicines work.
Also, tell your doctor if you have any illnesses, including the following:

       Chest pains or a recent heart attack
       Heart disease
       Stomach ulcers
       Thyroid disease
       Diabetes
       Skipped or irregular heart beats
       Allergies to tape, bandages or medicines
       Skin rashes or skin diseases
       High blood pressure
       Kidney or liver disease

Call your doctor if you experience dizziness, upset stomach, bad headaches, vomiting, cold
sweats, drooling, confusion, blurred vision, hearing problems, weakness or fainting while using
the patch. These could be signs that you are getting too much nicotine (an overdose) from the
patch. If you experience any of these problems, take off the patch and call your doctor right away.

My skin tingles under the patch. Is that normal?
It is normal to feel mild tingling, itching or burning when you put the patch on. This feeling usually
lasts 15 minutes to 1 hour. When you take off an old patch, your skin may be red where the patch
was. Your skin should not stay red for more than 1 day. If the skin stays very red for 4 days, or if it
gets swollen or sore, do not put on a new patch. Call your doctor.

Can I wear the patch in the shower?
You can wear your patch when you bathe, shower, swim or soak in a hot tub. Water will not harm
the patch as long as it is firmly in place.

What if the patch falls off?
If your patch comes off, put a new one on a different area of skin. Change it again at the usual
time the next day.


Smoking Cessation in Recovering Alcoholics
Fiction #1
"Smoking isn't any more of a problem for people in recovery from alcohol abuse than it is for
anyone else."

Fact: Almost 85% of people who are in recovery from alcohol are also smokers, compared with
21% of the general public. Compared to smokers who aren't in recovery, smokers in recovery
from alcohol abuse may be more addicted to nicotine and often smoke more cigarettes.

Fiction #2
"Quitting smoking will threaten my sobriety."

Fact: Smokers who are in recovery from alcohol abuse can stop smoking without starting to drink
again. Because smoking and drinking often go together, smoking can lead to a stronger craving
for alcohol. So quitting smoking during or right after treatment for alcoholism can actually increase
your chances of staying sober.

Fiction #3
"Alcohol addiction was the biggest threat to my life and my health, and I've quit drinking. Smoking
won't hurt me that much."

Fact: Smoking is an addiction. It's as likely to kill you as any other addiction -- maybe even more
so. People who have been in treatment for alcohol problems are more likely to die from tobacco-
related diseases than from alcohol-related problems. In fact, recovering alcoholics who smoke
are more likely to get heart disease, lung disease and cancers of the head, mouth and throat.
They are also likely to die earlier than people in the general public.

Fiction #4
"I'm too addicted to quit smoking. I tried to quit before and failed."

Fact: You may be more addicted to nicotine than other smokers, but very few people succeed the
first time they try to quit smoking. Part of the problem may be that you tried to stop smoking on
your own. Lots of resources can help you quit. They include: your doctor, friends and family
    members, stop-smoking support groups, nicotine replacement therapy, and organizations such as
    Nicotine Anonymous, the American Cancer Society and the American Lung Association. All you
    have to do is ask for help.

    When you stop smoking, you may experience withdrawal symptoms like irritability, nervousness,
    difficulty concentrating and constipation. Counseling, medicine or both may help you handle the
    withdrawal symptoms. Ask your doctor what treatment is right for you.

    Fiction #5
    "I'll fail--I know I will. Quitting smoking will be harder for me than quitting drinking was."

    Fact: There's a good chance you felt this way, at times, about recovering from alcohol abuse.
    Feeling powerless and admitting you need help is the first step to kicking your smoking addiction.
    You need to approach quitting smoking the same way you approached quitting drinking--one step
    at a time. What gave you the strength and courage to give up drinking? The same tools such as
    treatment, therapy, group support, spirituality, and friends and family can help you quit smoking.

    Fiction #6
    "I could never quit. Most of my family members and friends smoke."

    Fact: Being around smokers can make quitting harder. But giving up any addiction is hard and
    requires you to make your own choice about what's best for you and your loved ones. Asking
    family members and friends not to smoke around you gives them the opportunity to be
    supportive. At first it may help to stay away from other smokers.

    Fiction #7
    "I have too much stress in my life to quit right now."

    Fact: Your body is addicted to nicotine, so it feels better with the drug than without it. If you are
    under a lot of stress, maybe another time would be better to quit smoking. But remember that, like
    all other people, you will always be under some kind of stress. Waiting to be stress-free before
    you try to quit smoking may just be an excuse to avoid facing your nicotine addiction.

    Fiction #8
    "I can't quit smoking because I'll gain weight, and that's bad for my health too."

    Fact: Most people gain no more than 5 to 10 pounds when they quit smoking, which is much less
    of a health risk than smoking. Exercising regularly and eating low-fat foods can help you avoid
    gaining too much weight.

    Tips to Help You Quit Smoking
    Before you quit smoking, try the following:

           Write down what you like about smoking and what you don’t like about quitting. Then,
     write down what you don't like about smoking and reasons to quit.
           Cut out a few of your favorite cigarettes during the day.
           For 3 to 5 days, use a notebook to keep track of when you smoke each cigarette. Also
     note what you're doing and how you're feeling when you reach for a cigarette. Look for patterns
     in your smoking.


    To cope with craving and withdrawal when you quit, try the following:
           Ask your doctor about using some form of nicotine replacement therapy, such as a
     nicotine patch, nicotine gum, nicotine inhaler, nicotine nasal spray or nicotine lozenge.
           Talk to your doctor about other drug therapies, such as bupropion or varenicline, that you
     might use just for a while to help reduce your cravings.
           Consider starting an exercise program. Exercise often helps reduce withdrawal
     symptoms, and it gives you something to do when you get a craving.
           Check with your doctor to find out about deep-breathing, relaxation and imaging
     techniques that can help you cope with stress and cravings.
           Avoid doing the things that trigger your cravings for a cigarette. Look back in your
     notebook to find out these triggers. For example, if you always smoke with your morning coffee,
     try switching to tea instead.


    To prevent relapse, try the following:

           Plan ahead and practice how you'll handle difficult situations, such as being around
     friends and family members who smoke, managing stressful situations and coping with negative
     feelings like anger, sadness and anxiety.
           Look for smoke-free options, such as smoke-free Alcoholics Anonymous meetings and
     other support groups, like Nicotine Anonymous. Plan activities where smoking is unlikely or with
     family members and friends who don't smoke. Sit in the nonsmoking sections of restaurants.
           Remember that breaking down and having a cigarette doesn't mean that you're a failure
     or that you have totally relapsed to smoking. Instead, "climb back on the wagon" and try again.




    Smokeless Tobacco: Tips on How to Stop
    Why is it hard to quit using smokeless tobacco?
    Like cigarettes, smokeless tobacco (snuff or chewing tobacco) contains nicotine, a very addictive
    substance that causes changes in the way you think and act. If you are addicted to nicotine, you
    crave the "buzz" you get from using smokeless tobacco, and you have to use more and more to
    get the effect you want.

    Smokeless tobacco puts more nicotine into your bloodstream than cigarettes do. This is one
    reason why people who chew or dip tobacco regularly may think that quitting smokeless tobacco
    is even harder than quitting cigarette smoking.

    Using smokeless tobacco might also be a habit for you when you're in certain situations or with
    certain people. For example, you may always chew tobacco when you go to a sporting event or
    when you watch TV. It can be hard to break this pattern of behavior.

    However, many smokeless tobacco users have quit successfully – and so can you. Your family
    doctor can help you quit.

    Why is it important for me to quit using smokeless tobacco?
    The use of any tobacco product has both immediate and long-term effects on your health and
    overall well-being. Smokeless tobacco stains and wears down your teeth, causes your gums to
    recede (peel back) and produces mouth sores. Bad breath is also a common problem. Over time,
    the use of smokeless tobacco can cause mouth cancer. Nicotine from smokeless tobacco also
    raises blood pressure and cholesterol levels, and can increase your risk of having a heart attack.
List your own reasons for wanting to quit using smokeless tobacco. In addition to the effects of
smokeless tobacco on your health, you may be concerned about saving money or setting a good
example for family members and friends. Write down your reasons for wanting to quit. Then keep
your list in places where you can see it often.

What can I do to get ready to quit using smokeless tobacco?
Set a date to quit and stick to it. Choose a date 2 to 4 weeks from today. Quitting can be hard, so
develop a plan that works for you. Prepare yourself for quitting by identifying the times when you
will want smokeless tobacco the most. Plan to avoid those situations or to have tobacco
substitutes with you (such as sunflower seeds or chewing gum). Get rid of all your chewing
tobacco or snuff before your quit date. Start cutting down now on the amount you chew or dip.

Get support from your family, friends and doctor. Even better, have a friend or family member
who uses smokeless tobacco stop chewing or dipping at the same time that you do. Studies have
shown that people who have the support of family and friends are more successful at quitting.
Your doctor may also be able to recommend a support program that might help you quit.

What can I use to replace smokeless tobacco?
Talk to your doctor about whether nicotine gum or another nicotine replacement product is right
for you. Generally, people who use 3 or more tins or pouches a week, people who use smokeless
tobacco within 30 minutes after they wake up, and people who usually swallow tobacco juice
when they chew or dip benefit most from nicotine replacement.

Find an oral substitute for smokeless tobacco that you enjoy. This may be sugarless gum, hard
candy, beef jerky or sunflower seeds. Don't substitute cigarette smoking for smokeless tobacco.
Stop using all tobacco products.

Find activities to do when you want to chew or dip. Many people chew or dip when they are
bored. Instead, take a walk or a quick jog, lift weights, take a hot shower to relax, or do any
activity you enjoy that will keep your mind off smokeless tobacco.

What if I slip up and start using smokeless tobacco again?
This is normal. Learn from your slip! Think about what you can do to avoid that situation next
time. Plan ways to handle things without going back to using smokeless tobacco.

Once you quit, congratulate yourself. You've worked hard! Celebrate beating the habit by using
the money you would have spent on smokeless tobacco to buy yourself a present or do
something that you enjoy.



Tobacco Use and Teenagers: Why You Should
Quit
How does smoking hurt my health?
Smoking can shorten your life by as much as 14 years. Smoking can cause many diseases,
including lung cancer, mouth cancers and heart disease. It can also cause a cough that won't go
away, and it may make it hard for you to breathe.

How does smoking affect me right now?
There are several reasons to quit smoking now:
       Smoking gives you bad breath.
       Smoking makes your clothes and hair smell bad.
       Smoking turns your teeth and fingers yellow and makes your skin wrinkle more easily.
       Smoking makes it hard to run fast and makes you get tired more quickly when you
        exercise.
       Smoking damages your immune system. You may get colds, the flu or even pneumonia
        more often if you smoke.
       Smoking can affect your sexual performance by making it more difficult for blood to reach
        all of the body's organs.
       Smoking weakens your tendons and ligaments, making it easier to get injured. It also
        makes it harder for injuries to heal.

What if I smoke just a few cigarettes a day?
Even a few cigarettes a day are bad for your health. Once you start smoking, it can be very hard
to stop. The nicotine in cigarettes is poisonous and very addictive. Once you start using it, your
body will feel like it cannot function without it. Most adult smokers started when they were
teenagers, and later realized that they couldn't stop smoking.

But isn't smoking relaxing?
No, smoking actually makes your heart beat faster and can make it hard to think clearly.

Where can I get help if I want to quit smoking?
You will need some help to stop smoking. Nine out of 10 smokers who try to go "cold turkey" fail
because nicotine is so addictive. But it is easy to find help to quit.

If you smoke, and want to quit, talk to your doctor. He or she can suggest programs available at
their office or in your community. Your doctor may also prescribe medicine that can help you quit.

Your school may also have a program that can help you stop smoking.


Smoking: Don't Let It Steer You Wrong: Facts for
Teens
What's in cigarettes?
Cigarettes contain disgusting things that you would never think about putting in your body. For
example, cigarettes contain tar, carbon monoxide and chemicals like DDT, arsenic and
formaldehyde (a gas used to preserve dead animals).

The tobacco in cigarettes also contains nicotine--the drug that makes smoking addictive. All of
these things are bad for your body. Nicotine raises your risk of heart attack and stroke. Tar and
carbon monoxide cause serious breathing problems. And you know tobacco smoke causes
cancer.

What's the real deal with tobacco?
Tobacco is toxic (poison) to your body. It causes health problems and may lead to early death.
On top of that, tobacco is addictive. This means that once you start using it, your body starts to
need it. The longer you use tobacco, and the more you use, the harder it is to stop. Everyone who
smokes started by "just trying it." That's how the habit and the addiction begin.
    Is chewing tobacco as bad as cigarettes?
    Yes. Both cigarettes and chewing tobacco are toxic to your body. You may hear more about the
    harm cigarettes do to the body, but chewing tobacco can also hurt your health. Chewing tobacco
    can cause sores and white patches in your mouth, as well as diseases and cancers of the mouth,
    gums and throat. Chewing can give you bad breath, discolor your teeth and cause tooth loss. And
    one chew contains 15 times the nicotine of a cigarette (meaning the risk of addiction is much
    higher).

    It's never too late to quit.
    If you smoke, it's not too late to make a change. To quit, you must break your addiction to
    nicotine and your habit of smoking. Your habit is the behavior that goes with your tobacco use,
    such as getting out of school and lighting a cigarette.
    Reasons not to smoke

           Expensive
           Bad breath
           Stained teeth and hands
           Cough/sore throat
           Problems breathing
           Feeling tired and out of breath
           Wrinkles (more, sooner)
           Arguments with parents, friends
           Cancer risk
           Heart disease risk
           Gum disease risk
           Bad smell in your clothes, hair, skin
           Cigarette burns in your car or on your clothes
           Risk of secondhand smoke to people around you



    Things to do instead of smoking

           Chew sugarless gum.
           Call a friend.
           Chew sunflower seeds, ground mint leaves or caffeine-free herbal tea leaves.
           Go to a movie or another place where you can't smoke.
           Take a walk or work out.
           Remind yourself why you want to quit.

    Steps to make quitting easier:

           Pick a stop date. Choose a date 2 to 4 weeks from today so you can get ready to quit. If
            possible, choose a time when things in your life will change, like when you're about to
            start a break from school. Or just pick a time when you don't expect any extra stress at
            school, work or home. For example, quit after final exams, not during them.
           Make a list of the reasons why you want to quit. Keep the list on hand so you can look
            at it when you have a nicotine craving.
           Keep track of where, when and why you smoke. You may want to make notes for a
            week or so to know ahead of time when and why you crave a cigarette. Plan what you'll
            do instead of smoking (see list above for ideas). You may also want to plan what you'll
            say to people who pressure you to smoke.
       Throw away all of your tobacco. Clean out your room if you have smoked there. Throw
        away your ashtrays and lighters--anything that you connect with your smoking habit.
       Tell your friends that you're quitting. Ask them not to pressure you about smoking.
        Find other things to do with them besides smoking.
       When your stop date arrives, STOP. Plan little rewards for yourself for each tobacco-
        free day, week or month. For example, buy yourself a new shirt or ask a friend to see a
        movie with you.

Will I gain weight when I quit?
Some people gain a few pounds. Other people lose weight. The main reason some people gain
weight is because they eat more food as a substitute for smoking. You can avoid gaining weight
by watching how much you eat, staying busy and working out.
Saying no to tobacco
Television and radio make it sound easy to "Just say no" to drugs, alcohol and tobacco. But it
may not be so simple. You may be facing pressures from friends who smoke, you may be
stressed out at home, school or work, or you may think smoking is going to make people like you.
Don't let anyone or anything, whether it's friends or cigarette ads, convince you that it's okay to
smoke. If you need help to say no, there are people who can help you. Talk to someone you can
trust, like a teacher, a school counselor or your family doctor.

How will I feel when I quit?
You may feel edgy and irritable. You also may get angry or upset faster, have trouble
concentrating and feel hungrier than usual. You may have headaches and cough more at first
(while your lungs are clearing out). All of these can be symptoms of withdrawal from nicotine.
Keep in mind that the worst symptoms will be over in a few days. However, you may still have
cravings for tobacco. Those cravings have less to do with nicotine addiction and more to do with
the habit of smoking.

What about over-the-counter nicotine replacement products?
These products may help you if you feel like you can't quit on your own or you have serious
withdrawal symptoms. But don't use nicotine replacement products without talking to your doctor
first. These products were not designed for teens and could make you sick if you use them the
wrong way. You may need to follow special instructions.

What if I can't quit?
You can quit. Most people try to quit more than once before they succeed. So don't give up if you
slip. Remind yourself of why you want to quit. Think about what happened to make you slip.
Figure out how you'll handle that situation differently next time. Then recommit yourself to
quitting. You can do it!



Smoking is one of the worst things kids or adults can do to their bodies. Yet every single day
about 3,900 kids between the ages 12 and 17 start smoking. Most middle school students
don't smoke — only about 1 in 16 does. And most high school students don't smoke either —
about 1 in 5 does (that means 4 out of 5 don't).


But why do those who smoke ever begin?
There's more than just one simple answer. Some kids may start smoking just because they're
curious. Others may like the idea of doing something dangerous — something grownups don't
want them to do. Still others might know lots of people who smoke and they might think it's a
way to act or look like an adult. Fortunately, fewer people are starting smoking than a few
years ago.




Maybe that's because more and more people have learned that smoking and tobacco use can
cause cancer and heart disease. But sometimes kids can't really think that far into the future
to worry about an illness they might not get for many years.


So let's talk about the problems that might affect kids more quickly:


       bad breath
       yellow teeth
       smelly clothes
       more colds and coughs
       difficulty keeping up with friends when playing sports
       empty wallet — cigarettes and tobacco products are very expensive!


Let's find out more about cigarettes and tobacco.
Allergies: Things You Can Do to Control Your
Symptoms
What causes allergies?
You have an allergy when your body overreacts to things that don't cause problems for most
people. These things are called allergens. Your body's overreaction to the allergens is what
causes symptoms (see the box below for a list of symptoms). For example, sometimes the term
"hay fever" is used to describe your body's allergic reaction to seasonal allergens in the air, such
as grass or pollen. Keeping a record of your allergy symptoms over a period of time can help you
and your doctor identify which allergens cause you to overreact.

Your doctor may want to do an allergy skin test to help determine exactly what is causing your
allergy. An allergy skin test puts tiny amounts of allergens onto your skin to see which ones you
react to. Once you know which allergens you are allergic to, you and your doctor can decide the
best treatment. Your doctor may also decide to do a blood test, such as the radioallergosorbent
test (called RAST).
Common Allergy Symptoms:

       Runny nose
       Watery eyes
       Itchy nose, eyes and roof of mouth
       Sneezing
       Stuffy nose
       Pressure in the nose and cheeks
       Ear fullness and popping
       Dark circles under the eyes
       Hives

What are the most common allergens?
Pollen from trees, grass and weeds. Allergies that occur in the spring (late April and May) are
often due to tree pollen. Allergies that occur in the summer (late May to mid-July) are often due to
grass and weed pollen. Allergies that occur in the fall (late August to the first frost) are often due
to ragweed.

Mold. Mold is common where water tends to collect, such as shower curtains, window moldings
and damp basements. It can also be found in rotting logs, hay, mulches, commercial peat moss,
compost piles and leaf litter. This allergy is usually worse during humid and rainy weather.

Animal dander. Proteins found in the skin, saliva, and urine of furry pets such as cats and dogs
are allergens. You can be exposed to dander when handling an animal or from house dust that
contains dander.

Dust. Many allergens, including dust mites, are in dust. Dust mites are tiny living creatures found
in bedding, mattresses, carpeting and upholstered furniture. They live on dead skin cells and
other things found in house dust.

Things that can make your allergy symptoms worse

       Aerosol sprays
       Air pollution
       Cold temperatures
       Humidity
       Irritating fumes
       Tobacco smoke
       Wind
       Wood smoke

How can I avoid allergens?
Pollens. Shower or bathe before bedtime to wash off pollen and other allergens in your hair and
on your skin. Avoid going outside, especially on dry, windy days. Keep windows and doors shut,
and use an air conditioner at home and in your car.

Mold. You can reduce the amount of mold in your home by removing houseplants and by
frequently cleaning shower curtains, bathroom windows, damp walls, areas with dry rot and
indoor trash cans. Use a mix of water and chlorine bleach to kill mold. Open doors and windows
and use fans to increase air movement and help prevent mold.

Don't carpet bathrooms or other damp rooms and use mold-proof paint instead of wallpaper.
Reducing the humidity in your home to 50% or less can also help. You can control your home air
quality by using a dehumidifier, keeping the temperature set at 70 degrees, and cleaning or
replacing small-particle filters in your central air system.

Pet dander. If your allergies are severe, you may need to give your pets away or at least keep
them outside. Cat or dog dander often collects in house dust and takes 4 weeks or more to die
down.

However, there are ways to reduce the amounts of pet dander in your home. Using allergen-
resistant bedding, bathing your pet frequently, and using an air filter can help reduce pet dander.
Ask your veterinarian for other ways to reduce pet dander in your home.

Dust and dust mites. To reduce dust mites in your home, remove drapes, feather pillows,
upholstered furniture, non-washable comforters and soft toys. Replace carpets with linoleum or
wood. Polished floors are best. Mop the floor often with a damp mop and wipe surfaces with a
damp cloth. Vacuum regularly with a machine that has a high-efficiency particulate air (HEPA)
filter. Vacuum soft furniture and curtains as well as floors. Install an air cleaner with a high-
efficiency particulate or electrostatic filter. Wash carpets and upholstery with special cleaners,
such as benzyl benzoate or tannic acid spray. Wash all bedding in hot water (hotter than 130°F)
every 7 to 10 days. Don't use mattress pads. Cover mattress and pillows with plastic covers.
Lower the humidity in your home using a dehumidifier.

What medicines can I take to help relieve my symptoms?
Antihistamines help reduce the sneezing, runny nose and itchiness of allergies. They're more
useful if you use them before you're exposed to allergens.

Some antihistamines can cause drowsiness and dry mouth. Others are less likely to cause these
side effects, but some of these require a prescription. Ask your doctor which kind is best for you.

Decongestants, such as pseudoephedrine and phenylephrine help temporarily relieve the stuffy
nose of allergies. Decongestants are found in many medicines and come as pills, nose sprays
and nose drops. They are best used only for a short time. Nose sprays and drops shouldn't be
used for more than 3 days because you can become dependent on them. This causes you to feel
even more stopped-up when you try to quit using them.

You can buy decongestants without a doctor's prescription. However, decongestants can raise
your blood pressure, so it's a good idea to talk to your family doctor before using them, especially
if you have high blood pressure.

Cromolyn sodium is a nasal spray that helps prevent the body's reaction to allergens. Cromolyn
sodium is more helpful if you use it before you're exposed to allergens. This medicine may take 2
to 4 weeks to start working. It is available without a prescription.

Nasal steroid sprays reduce the reaction of the nasal tissues to inhaled allergens. This helps
relieve the swelling in your nose so that you feel less stopped-up. Nasal steroid sprays are
available with a prescription from your doctor. You won't notice their benefits for up to 2 weeks
after starting them.

Your doctor may prescribe steroid pills for a short time or give you a steroid shot if your
symptoms are severe or if other medicines aren't working for you.

Eye drops. If your other medicines are not helping enough with your itchy, watery eyes, your
doctor may prescribe eye drops for you.

What are allergy shots?
Allergy shots (also called immunotherapy) contain small amounts of allergens. They're given on a
regular schedule so that your body gets used to the allergens and no longer overreacts to them.

Allergy shots are only used when the allergens you're sensitive to can be identified and when you
can't avoid them. It takes a few months to years to finish treatment, and you may need to have
treatments throughout your life.




Asthma & Other Lung Disorders


Asthma: Learning to Control Your Symptoms
What is asthma?

Asthma is a disease of the lungs. The airways of people who have asthma are extra sensitive to
the things they're allergic to (called allergens) and to other irritating things in the air (called
irritants).

Asthma symptoms start when allergens or other irritants cause the lining of the airways to
become inflamed (swollen) and narrow. The muscles around the airways can then spasm
(contract rapidly), causing the airways to narrow even more. When the lining of the airways is
inflamed, it produces more mucus. The mucus clogs the airways and further blocks the flow of air.
This is called an "asthma attack."

How do I control my asthma symptoms?

Treatment of your symptoms involves avoiding things that cause asthma attacks, keeping track of
your symptoms and taking medicine.
    How can I avoid allergens and irritants?

    If pollen and mold cause your symptoms, use your air conditioner and try to keep the windows of
    your home and car closed. Change the filter on your heating and cooling systems frequently.

    To keep mold down, clean and air out bathrooms, kitchens and basements often. Keep the level
    of humidity under 50%. You can do this with an air conditioner or a dehumidifier.

    People who are allergic to dust are actually allergic to the droppings of dust mites. To reduce dust
    mites in your home, wash bedsheets weekly in hot water (warmer than 130°F). Cover mattresses
    and pillows in airtight covers and remove carpets and drapes. If you must have carpet, you can
    treat it with chemicals to help reduce dust mites. Try to avoid stuffed animals, dried flowers and
    other things that catch dust.

    Pets can cause problems if you're allergic to them. If you have a pet, keep it out of your bedroom.

    Don't allow smoking in your house or car. Tobacco smoke can make your asthma worse.

    How do I control my asthma symptoms?
    Treatment of your symptoms involves avoiding things that cause asthma attacks, keeping track of
    your symptoms and taking medicine.

    Things that can trigger an asthma attack

             Air pollution
             Dust
             Mold
             Pollen
             Tobacco smoke
             Pet dander
             Exercise
             Changes in temperature
             Some foods
             Sulfite (food preservative in red wine, beer, salad bars, dehydrated soups and other
     foods)
             Aspirin, or ibuprofen (brand names: Advil, Motrin, Nuprin)
             Heartburn
             Sinus infections
             Strong emotions
             Perfume
             Spray-on deodorants
             Viruses

    What is a peak flow meter?

    A peak flow meter is a hand-held device that measures your peak expiratory flow rate (PEFR), or
    how fast you can blow air out of your lungs. Measuring your peak flow regularly can help you tell
    whether your asthma is getting worse.

    To use a peak flow meter, you will first need to find out your "personal best" peak flow. Take a
    deep breath and blow as hard as you can into the mouthpiece. Your personal best is the highest
    reading you get on the meter over a 2-week period when your asthma is under good control.
What medicines are used to treat asthma?

Asthma medicines can generally be divided into two groups: medicines to prevent attacks
(controller medicines) and medicines to treat attacks (sometimes called rescue medicines).

Your doctor will talk to you about these medicines and what to do if you have an asthma attack.

How do controller medicines work?

Controller medicines help reduce the swelling in your airways to prevent asthma attacks.

Controller medicines include inhaled corticosteroids, cromolyn and nedocromil.

Newer medicines, called anti-leukotrienes, are also used to prevent asthma attacks. These
include montelukast, zafirlukast and zileuton.

Controller medicines must be taken on a regular basis--whether or not you're having symptoms.
They take hours or days to start to help and don't work well unless you take them regularly.

Warning signs of an asthma attack

       Peak flow less than 50% of your personal best
       Coughing or wheezing
       Shortness of breath
       Tightness in chest

How do rescue medicines work?
Rescue medicines provide quick relief during an asthma attack by helping the muscles around
your airways relax, which allows your airways to open.

Inhaled bronchodilators are rescue medicines. They can be used on a regular basis or only when
they are needed to quickly reduce symptoms.

Return to top

How do I use an inhaler?
    Some asthma medicines are taken with a metered-dose inhaler. Your doctor will show you how to
    use an inhaler. Here are the basic steps:

        1. Remove the cap and hold the inhaler upright.
        2. Shake the canister.
        3. Tilt your head back and breathe out.
        4. Put the inhaler 1 to 2 inches away from your mouth. Or, if you're using a spacer, put the
           end of it in your mouth and seal your lips around it. (A spacer is a tube that you attach to
           your inhaler. It makes using an inhaler easier.)
        5. Press down on the inhaler to release the medicine as you slowly breathe in for 3 to 5
           seconds. (If you use inhaled dry powder capsules, close your mouth tightly around the
           mouthpiece of the inhaler and inhale rapidly.)
        6. Hold your breath for 10 seconds so the medicine can get into your lungs.
        7. Repeat as many times as your doctor suggests. Wait 1 minute between puffs.

    How can I tell if my asthma is getting worse?

    Signs that your asthma is getting worse include having symptoms at night, a drop in your peak
    flow and the need to use your rescue medicine more often. Talk to your doctor if you think that
    your asthma is getting worse.

    Get help right away if:

            Your rescue medicine doesn't relieve your symptoms.
            Your peak flow keeps dropping after treatment or falls below 50% of your best.
            Your fingernails or lips turn gray or blue.
            You have trouble walking or talking.
            You have extreme difficulty breathing.
            Your neck, chest or ribs are pulled in with each breath.
            Your nostrils flare when you breathe.




    Blood Disorders

            Idiopathic Thrombocytopenic Purpura (ITP)
            Hypercoagulation
            Preventing a Sickle Cell Crisis
            Sickle Cell Disease in Children
            Anemia
            Normocytic Anemia
            Hemochromatosis
            Polycythemia Vera
            Vitamin B-12 Deficiency
            Raynaud's Disease
            Thalassemia

    Brain & Nervous System Disorders
        Head Injuries
        Stroke
        Migraine Headaches in Children and Adolescents
        More

    Diabetes

        Diabetes
        Living with Diabetes
        Oral Medicines for Diabetes
        Diabetic Nephropathy
        What to Feed Your Child With Diabetes
        More

    Ear, Nose & Throat Disorders

        Earaches in Children
        Croup and Your Child
        Ear Infections: Otitis Media With Effusion
        Swimmer's Ear
        Eustachian Tube Dysfunction
        Tinnitus
        Labyrinthitis
        Nosebleeds
        Sore Throat
        Strep Throat
        Sinusitis
        Tonsillitis
        Peritonsillar Abscess
        Canker Sores
        Halitosis (Bad Breath)
        Burning Mouth Syndrome
        Sensory Dysfunction: Problems With Smell or Taste

    Hormone Disorders

        Hyperthyroidism
        Hypothyroidism
        Thyroiditis
        Hashimoto's Disease
        Hyperparathyroidism
        Addison's Disease
        Cushing's Syndrome
        Hypopituitarism
        Hirsutism
        Diabetes Insipidus
        Hyperhidrosis

    Kidney Disorders

        Hemolytic Uremic Syndrome
        Kidney Stones
        Chronic Kidney Disease
        Polycystic Kidney Disease (PKD)
        Kidney Cysts
        Microscopic Hematuria
        Interstitial Nephritis
        Diabetes Insipidus (DI)

    Liver Diseases & Disorders

        Nonalcoholic Fatty Liver Disease
        Cirrhosis and Portal Hypertension
        Hepatitis A
        Hepatitis B
        Hepatitis C

    Skin Disorders

        Warts: Removal by Freezing
        Eczema
        Head Lice
        More

    Allergies

        Controlling Your Symptoms
        Kids: Food Allergies
        Allergy Shots
        More

    Autoimmune Disorders

        Lupus
        Lupus: How It Affects the Body
        Sjögren’s Syndrome
        Juvenile Rheumatoid Arthritis
        Living with Lupus
        More

    Bone & Joint Disorders

        Osteochondritis Dissecans
        Arthritis
        Osteoporosis
        Osteopenia: Am I At Risk?
        Fibromyalgia
        Fibromyalgia and Exercise
        Diagnosing Fibromyalgia: What You Need to Know
        Managing Fibromyalgia: Tips to Help You Feel Better
        Gout
        Pseudogout
        Carpal Tunnel Syndrome
        Tennis Elbow
        de Quervain’s Tenosynovitis
        Osteoarthritis of the Knee
        Osteoarthritis of the Shoulder
        Bursitis of the Hip
        Pigmented Villonodular Synovitis (PVNS)

    Cancer

        Cancer: Medical Vocabulary
        Are You At Risk?
        Common Cancers in Adults
        Information for Caregivers
        Choosing Treatment
        Kids: Types of Cancers Kids Get
        More

    Digestive Disorders

        Constipation
        Diverticular Disease
        Kids: Indigestion
        More

    Heart Disorders & Disease

        Heart Attack
        Vascular Disease: How to Prevent It
        High Blood Pressure Medicines
        Life After a Heart Attack
        Congenital Heart Disease
        More

    Infections

        Mononucleosis ("Mono")
        Colds and the Flu
        Antibiotics: When They Can and Can't Help
        Earaches in Children
        More

    Mental Health & Behavior

        Depression
        Anxiety & Panic
        Coping With Stress
        Therapy and Counseling
        ADHD: What Parents Should Know
            Anorexia Nervosa
            More

    Pain Disorders

            Chronic Pain
            Kids: Why Do I Have Pain?
            Pain Relievers: Understanding Your OTC Options
            More

    STIs, HIV and AIDS

            STI Detection and Prevention
            HIV
            Teens: About STIs
            More




    chapter



      Amla / Amalaki or Indian Gooseberry Benefits

    Latin Names
    Emblica officinalis Gaertn

    English Name / Common Name
    Indian Gooseberry / Amla

    Sanskrit / Indian Name
    Amalaki / Amla

    Benefits of Amla


            Strong rejuvenative
            Balances stomach acids
            Improves food absorption
            Anti-oxidant - prevents premature aging
            Amla is known to prevent and treat respiratory disorders
            Lungs are strengthened by Amla
            Amla enhances brain functions
            Amla detoxifies and cleanses.
            Fertility is enhanced by regular use of Amla
            Amla strengthens immune system
            Acts as a coolant
            Amla treats hemorrhage, diarrhea and dysentery
        Amla with its strong vitamin content is very useful for scurvy
        With its anti-oxidant and detoxification properties, Amla is well known for treating skin disorders
        Disorders of the eye are also treated by Amla
        Amla prevents premature graying and falling of hair.

Indications


        Cough, cold, sore throat & other respiratory tract infections
        Premature aging
        Repeated episodes of respiratory infections, as an immunomodulator
        Dyspepsia & Hyperacidity
        Skin disorders

Considered as the best herb in ayurveda having extreme regards in the minds of herbalist world-wide. it is
considered as a single herb treatment for almost every disease present on the face of the earth. It helps in
maintaining the balance in all the three doshas that is vital for proper functioning of the body. Amalaki also known
as amla is one of the riches source of Vitamin C is also blessed with very important bioflavonoids, flavones and
polyphenols along with certain carotenoids.

The amla fruit juice is reported to contain nearly 20 times as much vitamin C as orange juice. The edible amla fruit
tissue has 3 times the protein concentration and 160 times the ascorbic acid concentration of an apple. The fruit
also contains considerably higher concentration of most minerals and amino acids than apples. Amla fruit ash
contains chromium, 2.5 ; zinc, 4; and copper, 3 ppm. The fruit is considered an adaptogenic that improves
immunity.

Dosage

1 or 2 capsules twice daily with meals. Allow several weeks for long lasting benefits. Natural products treat not just
the symptoms but the body as a whole and take time for absorption and results.

Amla Research and Clinical Studies

Amla has been identified to have potent antioxidant, immunomodulatory, antistress properties. Apart from its
medicinal use it is widely used in traditional hair and skin care formulations. Aside from Vitamin C, Amla's mineral
and vitamin contents include calcium, Phosphorous, iron, carotene, carbohydrate, thiamine, riboflavin. Its strong
antioxidant properties are due to its small molecular weight tannoid complexes.

In a study carried out by scientists at the Faculty of Pharmaceutical Sciences, Nagasaki University, in Japan, amla
extracts were found to be able to prevent the growth of cancerous cells in the stomach, skin and womb (Biol Pharm
Bull. 2004 Feb;27(2):251-5).

Scientists from the Biochemistry Division, National Institute of Nutrition, Hyderabad, in India, found that amla is
able to block a chemical called aldose reductase, which has been heavily implicated in causing cataracts in diabetic
patients (Mol Vis. 2004 Mar 12;10:148-54).

Several animal studies have shown that amla can help prevent a toxic build-up of heavy metals - caused by frequent
exposure to metals like aluminium, lead and nickel. When vitamin C alone was used - equivalent to that found in
amla fruit - only partial protection from heavy metals was provided. However, when the whole amla fruit was used
almost complete protection was achieved. This indicates that it is the combined action of the various ingredients
found in the fruit that effectively helps shield DNA from heavy metal poisoning (Dhir, H.A. Agarwal; A. Sharma,
and G. Talukder. Cancer Letters 59.9 18, 1991; Giri, A.K. Cytologia 51, pp 375-380, 1986).

Clinical studies were conducted to investigate the effect of Amalaki in amlapitta (gastritis syndrome). Amalaki
churna was given in 20 cases in a dose of 3g., thrice a day for seven days. The drug was found effective in 85 per
cent of cases. Cases of hyperchlorhydria with burning sensation in abdominal and cardiac regions and epigastric
pain were benefited.

Scientists at the Division of Pharmacology, Indian Institute of Integrative Medicine, India, evaluated the efficacy of
Amla fruit against carbon tetrachloride (CCl4) and thioacetamide (TAA) induced changes in rat liver. Chronic
treatment of CCl4 and TAA revealed abnormal histopathology indicative of pre-fibrogenic events. Extract of Amla
reversed such alterations with significant regenerative changes suggestive of its preventive role in prefibrogenesis
of liver. (Reversal of hepatotoxin-induced pre-fibrogenic events by Emblica officinalis--a histological study.Mir AI,
Kumar B, Tasduq SA, Gupta DK, Bhardwaj S, Johri RK. Division of Pharmacology, Indian Institute of Integrative
Medicine, (Formerly Regional Research Laboratory), Jammu-Tawi 180 001, India.)



                                            Chapter-8
                                     Men's Health Problems

Women and men have very different health problems they have to worry about. We are all
human beings, but men and women couldn't be more different when it comes to their health.
While both sexes run the risk of developing many of the same conditions, there are certain
conditions for which men are at a much higher risk, and these should be taken into particular
consideration when creating a health plan.


Some common men's health problems include:


        Heart failure
        Male menopause
        Male osteoporosis
        Prostate issues
        Hair loss
        Erectile dysfunction
        Low testosterone
        Obesity
        Diabetes


In order to reduce your risk and work to prevent these conditions from arising, there are a
variety of steps you can take. Eating a healthy, well-balanced diet, getting enough exercise
and keeping up with your fitness, and taking men's health supplements when necessary can
help ensure you are living as healthy as possible.


If you are concerned about your risk of developing these or any other men's health problems
and want to know what you can do to improve or maintain your health, your primary health
care provider will be able to give you more information on how to best care for your body and
individual health needs.




                                     CHAPTER-31

								
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