Thursday, October 25, 2012

Your knee....don't easily go for replacement

Taming tendinitis in the knee
Tendons are the bands of fibrous tissue that attach muscle to bone. Tendinitis — tendon inflammation — is often a repetitive strain injury. You get it by repeating the same motion over and over, which irritates the tendon. Joints commonly affected by tendinitis include the elbow, heel, and wrist.
Weekend warriors (folks who engage in high-intensity activities such as running or basketball on the weekend but do little to maintain conditioning during the week) often develop tendinitis in the knees. Simply being overweight can also contribute to knee tendinitis. Age is another risk factor. Over time, tendons become less flexible and the involved muscles lose strength, both of which further stress the tendons. Inflexible hamstring and quadricep muscles make you more susceptible as well.
Symptoms of tendinitis of the knee include:
pain above or below the kneecap
swelling
pain that recurs with particular activities and eases with rest
in severe cases, pain becomes constant (in spite of resting the joint) and can even disrupt sleep.


Here are some simple steps you can take to quell tendinitis pain. At the first sign of trouble:
limit activities that put stress on your knees
apply ice
use over-the-counter pain relievers, ideally aspirin or another nonsteroidal anti-inflammatory like ibuprofen or naproxen
use a knee support.


Once the pain and any swelling are gone, try easing back into your normal activities and hold off on more demanding athletic activities for a few weeks. Typically, tendinitis goes away in a few weeks or months. Your doctor may recommend extra treatments for particularly stubborn cases.
To keep tendinitis from coming back, ask your doctor about exercises to improve flexibility and address and muscle imbalances that may be placing stress on your knees.
 
4 ways to put off joint replacement
A desire to stay active and natural aversion to pain sends more than 770,000 of us to orthopedic surgeons each year for a hip or knee replacement. And we're turning to doctors for these surgeries much earlier in life. According to Dr. Scott Martin, associate professor of orthopedic surgery at Harvard Medical School, this isn't a healthy trend. "A lot of joint replacements are being done because they can be," says Dr. Martin.
Every surgical procedure carries the risk of complications — or even death. Because the average joint that's replaced only lasts 10 to 15 years, having the procedure done at age 50 instead of 70 means there's a good chance you'll need a second procedure when you're older and at higher risk for complications.
Here are four tips that can help you extend the life of your joints and keep the need for replacement in the very distant future.
Tip #1: Lose weight
One of the most important ways to care for your joints is to stay at a healthy weight. For every extra pound you carry, you put about three pounds of additional pressure on your knees and multiply the pressure on your hips by six. If you have arthritis, losing just 15 pounds can cut your knee pain in half. If you do eventually need a joint replaced, losing weight beforehand can reduce your risk of having complications from surgery. Even if you have tender joints, you can still work out — as long as you stick with exercises that are gentle on your joints, such as swimming, walking, or riding a stationary bike.
Tip #2: Take care when using your joints
Using poor posture and the wrong techniques during your daily activities adds more stress to damaged joints. By standing up straight instead of slouching you can protect the joints in your neck, hips, and knees. Also use the proper technique when lifting or carrying anything heavy. If any activity hurts, stop doing it right away.
Tip #3: Try nonsurgical approaches before turning to surgery
There are a number of ways to tackle joint pain other than replacing the joint itself. Treatment with steroids is one approach. Benefits can last anywhere from four to six months. However, this doesn't work for everyone. Viscosupplementation involves injecting a lubricating fluid into damaged knee joints to treat osteoarthritis. Studies show this therapy doesn't work any better than steroid injections. Yet it is another alternative for pain relief and mobility if other treatments haven't worked or you can't tolerate them.
Tip #4: Get pain relief
Instead of heading straight to your doctor to treat sore joints, try taking an over-the-counter pain reliever. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve), or the prescription medicine celecoxib (Celebrex), can relieve both joint inflammation and pain. Do talk with your doctor before deciding to use an over-the-counter NSAID. These drugs can cause side effects such as stomach upset, bleeding, and kidney and liver damage. Take them for the shortest possible time to relieve your discomfort. There is also some evidence that the dietary supplement glucosamine chondroitin can lead to subtle improvements in arthritis pain. "It doesn't rebuild joints, but it does seem to help with the pain," Dr. Martin says.
When to consider surgery
If you can't escape from joint pain even while at rest, your pain is only relieved by narcotic medications, or your function is severely compromised, it's time to consider a joint replacement. "I would stick with your own joint if you can, but if it's physically, mentally, and emotionally wearing you down, then it's time to go and have it done," Dr. Martin says.
Before you consider joint replacement surgery, find out all of your treatment alternatives. Know exactly what the surgery may do for you, what complications it might have, and what is involved in recovery and rehabilitation. And find out exactly how long you'll need to stay off the joint after your surgery.

Monday, October 22, 2012

GHEE



GHEE

Fact:
Ghee is composed almost entirely of saturated fat. What you're already shaking your head with disgust??? Just read on and have patience. Remember a good cook must have a lot of patience.

Fact:
When cooking, it can be unhealthy to heat polyunsaturated oils such as vegetable oils to high temperatures. Doing so creates peroxides and other free radicals. These substances lead to a variety of health problems and diseases. Hey now even vegetable oils sound scary! Good we're making progress here.

Fact:
Ghee has a very high smoke point and doesn't burn easily during cooking. Ghee has the more stable saturated bonds and so is lot less likely to form the dangerous free radicals when cooking. Ghee's short chain fatty acids are also metabolized very readily by the body. Hmm... So now aren't you confused? Is ghee good or bad you ask with a puzzled look? Be patient, just a bit more.

Lab studies have shown ghee to reduce cholesterol both in the serum and intestine(aren't you surprised?!). It does it by triggering an increased secretion of biliary lipids (stuff coming out of your bile). Ghee is also good for nerves and brain. It helps control eye pressure and is beneficial to glaucoma patients. I bet you didn't know these, did you?

Ghee is most notably said to stimulate the secretion of stomach acids to help with digestion, while other fats, such as butter and oils, slow down the digestive process and can sit heavy in the stomach. You don't want that really.

In addition to ghee's nutritional value, it is rich with antioxidants and acts as an aid in the absorption of vitamins and minerals from other foods, feeding all layers of body tissue and serving to strengthen the immune system. A high concentration of butyric acid, a fatty acid that contains anti-viral properties, is believed to inhibit the growth of cancerous tumors.It is also good for treatment of burns and blisters; a little kitchen remedy there for y'all. According to Ayurveda ghee promotes learning and increased memory retention. Make sure you remember that. And it'll help you remember if you had some ghee!


However, as a caveat, while in a healthy person consuming ghee may reduce your cholesterol or not affect it, it not advised for people already suffering from high cholesterol.

So should you eat Ghee or not???
If you're healthy, ABSOLUTELY. It is safer than butter and has more nutritional use than oil. No you understand how the Punjabi’s have tonnes of ghee and still are fitter and stronger than any other group of Indians? Go get some ghee you weakling.

A high concentration of butyric acid, a fatty acid that contains anti-viral properties, is believed to inhibit the growth of cancerous tumors.

Although tests and research are still ongoing, it has been used in Indian medicinal practice to help with ulcers, constipation, and the promotion of healthy eyes and skin. An Indian folk-remedy for thousands of years, ghee is also said to promote learning and increased memory retention. It is used in Indian beauty creams to help soften skin, and as a topical for the treatment of burns and blisters.

10 Best Fruits for winter

10 Best Fruits for winter ....courtesy SITA GITA

So, it s not the season of mangoes. It s upsetting, but winter also brings along a bagful of fruity delights. The winter fruits are not only savory rich, but also full of antioxidants and vitamins that help keep the skin glowing and smooth as well as promote good health. Here is a list of 10 best fruits to fill up on this season.

Oranges
Tangy and savory, oranges are citrus fruits that provide a good amount of vitamin C to the body. Oranges help the body to fight free radicals and maintain excellent health. From the family, blood oranges are also a good fruit. Dark red in color, they are a rich source of vitamin C, vitamin A and calcium.

Mandarins

Another citrus fruit loaded with vitamin C and fiber. Mandarins are juicy and taste sour and sweet at the same time. They are beneficial for the overall health as they boost the immunity. Another plus about mandarins are that they will make you feel fuller for a while, facilitating the weight control program.

Kiwis
One of the fruits that are available all the year round, kiwifruits have a sweet taste plus a good deal of fiber, antioxidants and vitamins. Surprisingly, kiwis have more vitamin C than oranges and they contain as much potassium as bananas which make them an essential fruit to eat throughout the year.

Grapes
Mouthwatering, exquisitely tangy and packed with vitamin C, grapes are low in calories and high in fiber and folate. Grapes have enzymes that help in burn body fat. Other than grapes, red grapes also come with a bucketful of health benefits. They contain potassium, folate, calcium, iron, vitamins A, C and B6 along with many antioxidants.

Pineapple
The toothsome of all, pineapples are full of vitamin C and fiber both of which help in weight loss and immune system strengthening. Pineapples are also a good source of manganese which is quite helpful in the formation of bones.

Pomegranates
Pomegranates should be consumed in all seasons – they are packed with more antioxidants than green tea and even berries. Furthermore, they are a rich source of potassium, iron and vitamin C. If you have one pomegranate a day for about two weeks, you will have a radiant-than-ever-before skin, a stronger liver and plenty of energy.

Bananas
The sweet creamy fruit has Vitamins C and B6, calcium, potassium. Fiber and loads more. Bananas have great health benefits – they regulate blood pressure, reduce chances of muscle cramps, boost cardiovascular health, moderate sugar levels and even elevate the mood.

Passion Fruit
Tremendously rich in vitamin A and C, passion fruits enable body to fight the free radicals and provide protection from a number of diseases. Since it has a strong flavor, one should consume it in small amounts.

Pears
They aren t as delicious as other fruits, but pears boost the immune system which is specifically required during winters because our body becomes more vulnerable to coughs and colds and flu. The good things about pears are that a single fruit makes your stomach feel fuller for long and it s great in keeping skin allergies at bay.

Persimmons (Japani Fal)
Famously known as the Japani fal in India, persimmons are an excellent source of vitamin A. in northern parts of the country, this fruit is used as an herbal remedy for various ailments including diarrhea, asthma, lung infections and others.

Sunday, October 14, 2012

Managing Back Pain

Managing Back Pain
Management of back pain has been cited as one of the reasons for large economic burdens in the world. Healthcare costs in the management of lower back pain are said to have spiralled beyond billions each year and is very much likely to increase given the sedentary lifestyle that modern living has given rise to.

Often, managing pain has been seen as the best practice in curing the problem. And simple things can work wonders when it comes to managing back pain.

It is always best to get a comprehensive medical evaluation or a diagnosis as pain is often a signal indicating that something is wrong and needs medical attention.

Whatever the medical condition, there are a number of techniques to help cope with back pain, and most of these techniques are simple and can be done anywhere, anytime. All of these techniques make use of four types of basic skills that include:
  • Muscle relaxation
  • Distracting one's attention away from the pain signals
  • Diverting one's thoughts towards pleasant images or sounds and
  • Developing detachment and distance
Muscle relaxation: Muscle relaxation involves slow deep breathing exercises to release tension from the muscles to relieve pain. Learning to relax needs time, patience and practice. But the technique of relaxation once mastered, can focus attention away from your pain and release tension from all your muscles.

Distracting one's attention away from the pain signals: This technique gently manoeuvres one's attention from negative or painful images to positive mental thoughts. Simple activities such as watching television or a favourite movie, reading a book, listening to your favourite music or talking to a friend can distract ones attention to positive thoughts.

Diverting one's thoughts towards pleasant images or sounds: Concentrating on pleasant visual imagery helps in diverting one's attention from pain. One can divert one's thoughts to some pleasant memories of pleasant scenes or events or mentally repeat positive words that instil confidence to manage pain.

Developing detachment and distance: This technique helps one to develop a sense of detachment or distance from the pain. If one masters the art of relaxation through deep breathing and calming, one can easily extricate the mind from focusing on the pain and develop detachment.

As the saying goes, 'prevention is better than cure', preventative maintenance of spine is always worth a pound of cure. And some of the ways to maintain a supple spine is through simple routine exercises.
  • Exercises that strengthen the back muscles: The abdominal and back muscles in the body support our upper body. The actions of these muscles balance or support one another. Thus weak or tight muscles can be a precursor to back injuries. Back muscle strengthening programs like yoga and Pilates are excellent ways to prevent any kind of injury to the back. Studies have shown that people who practice yoga twice a week for eight weeks make significant gains in strengthening their back muscles. This leads to flexibility and endurance that are essential for a strong back.
  • Eat right and get enough sleep: Your diet plays a strong role in building and healing the soft tissues in your body. Fresh fruits and vegetable play their role in supplying effective vitamins necessary for a strong back. Sleep is the most essential ingredient for your body to relax and heal. Thus, ensure that you have a good seven to eight hours of sleep to stay healthy.
  • Breathe: The same muscles that help you in breathing also function as posture muscles. Thus breathing exercises through yoga, martial arts or Pilates can help in developing these posture muscles. They in turn help in developing a strong core and a good alignment of the body.
  • Maintain a healthy weight: Being overweight puts pressure on the nerves, muscles and bones of the back. If you maintain a healthy weight for your height, chances of developing a back ache reduces considerably.
  • Maintain your posture: Do not slump. Slumping tends to put weight on your back. Be careful when lifting heavy objects. Bend and straighten from the knees when lifting heavy objects.
Statistics show that there is no sure fire treatment for managing back pain. Millions who suffer know that it is often a process of trial and error to see what works best for them. If you're one of them, make sure you are guided and helped by a medical practitioner to get the best possible option of dealing with it.

Friday, October 12, 2012

Strength and power training for a fitter, stronger, healthier body



Strength and power training for a fitter, stronger, healthier body
Weak muscles can translate into loss of independence when they make it difficult to do everyday activities such as walking, cleaning, shopping, and dressing. They also make it harder to balance your body properly when moving or standing still, or to catch yourself if you trip. Perhaps it's not so surprising that, by age 65, one in three people has taken a serious fall. The good news is that an exercise and fitness routine that includes strength training can preserve independence and prevent falls.
If you hear the term "strength training" and imagine a bodybuilder with bulging biceps, it's time to readjust that thinking. Strength training is appropriate for every body. It benefits people of all ages and athletic abilities, whether you are 40 or 85, well-toned or unable to get up from a chair without a helping hand. Strength training can help you look leaner and fitter, protect your vitality, and make everyday tasks more manageable. Combined with aerobic exercise, strength training can also help you manage and sometimes prevent a host of health conditions such as heart disease, diabetes, arthritis, and osteoporosis. And the gains come fast. Just 10 weeks of weight workouts can dramatically improve strength, power, mobility, and agility.

Thursday, October 11, 2012

SUPER POWERED ENERGY DRINK:

 SUPER POWERED ENERGY DRINK:

- 4 Apples
- 8 Carrots
- 1 Beet
- 1 in. piece of Ginger

APPLES are good for the respiratory and digestive system, building blood and
maintaining healthy kidneys, liver and colon. Apples are good for the skin. Apple
juice is very good for easing stress, tension and nervous system disorders and
helpful in soothing stomach ulcers. Apple and spinach juice combined helps get the
bowels moving in cases of constipation.

(Apples are in season now so they should be a predominate part of your diet for the next few months)

CARROTS are soothing and nourishing to the entire body (particularly in juice form)
and are helpful in maintaining healthy eyesight, skin, nails and hair. Carrot
juice is an excellent liver cleanser and it also soothes frayed nerves and helps you to
wind down after a stressful day.

Carrot juice can be very supportive for those going through chemo therapy or for
those with cancer conditions in the body. Carrot juice is also very soothing to
ulcers and inflammation in the gastrointestinal tract.

Carrot are supreme in helping nursing mothers to produce healthy breast milk and
it helps keeps the milk flowing. Carrots are inexpensive and readily available
making it a staple food for all raw food eaters.

BEETS are one of the best blood building foods available to us. Beets are useful in
keeping the liver and gall bladder functioning optimally. They should be used
by all woman experiencing menstrual difficulties and menopause. Beets are good
for helping to rebuild the organs and glands after drug and alcohol addiction.
Certain studies have found that beets can be helpful in reducing and eliminating
tumors. Beets are a great healing herb and the list of benefits is to long to mention
here. Beet juice has very powerful healing and cleansing properties so it is a good
idea to mix beets with other vegetables like carrot, apple, celery or cucumber. One
medium beet is usually enough to get the benefits.

GINGER is a whole body tonic, it is warming and nourishing. It is great for
circulation because it dissolves accumulations throughout the body. It is
helpful in delivering nutrients to the cells in the body. Ginger lowers LDL
cholesterol and inhibits the formation of blood clots (blood thinner). Ginger helps
to reduce pain in those suffering from arthritis.

Ginger is excellent for easing indigestion, cramps and nausea, it especially good for
morning sickness.

Ginger dissolves mucus so it is great during times of cold, flu and sore throats
(hot water, lemon, ginger and honey tea). Ginger is great for those experiencing hair
loss because it increases circulation to
the head and delivers amino acids and minerals to the hair follicles.

Thursday, October 4, 2012

The best tactics for losing weight

From Harvard Medical School :
 
Why weight matters
If you’re having the occasional twinge of joint pain when you go for a walk or climb stairs, or you’re worried about arthritis because a parent had it, one step toward prevention is to check your weight.
There are two ways that being overweight raises your risk for developing osteoarthritis (the most common joint disorder, which is due to wear and tear on a joint). First, excess weight puts additional stress on weight bearing joints (the knee, for example). Second, inflammatory factors associated with weight gain might contribute to trouble in other joints (for example, the hands).
Let’s look at weight and your knees. When you walk across level ground, the force on your knees is the equivalent of 1½ times your body weight. That means a 200-pound man will put 300 pounds of pressure on his knees with each step. Add an incline and the force is greater. The force on each knee is two to three times your body weight when you go up and down stairs, and four to five times your body weight when you squat to tie a shoelace or pick up an item you dropped.
Losing a few pounds can go a long way toward reducing the pressure on your knees — and protecting them. In one study, the risk of developing osteoarthritis dropped 50% with each 11-pound weight loss among younger obese women. For men who get their body mass index (BMI) down from 30 or higher to between 25 and 29.9, knee osteoarthritis would decrease an estimated 20%. A similar change in women of the same age could cut the incidence of osteoarthritis of the knee by about 30%.
The best tactics for losing weight
Increasing physical activity has many health benefits and can help you shed weight. But stepping up your exercise alone is rarely enough to help you lose weight. Every pound you’d like to shed represents roughly 3,500 calories. So if you’re hoping to lose half a pound to one pound a week, you need to knock off 250 to 500 calories a day. A good way to start is to try to burn 125 calories shed through exercise and eat 125 calories fewer each day.
Don’t forget that the math works both ways: indulging in an extra 100 calories a day without burning them off can leave you 10 pounds heavier at the end of a year! Over time, routine treats like a scoop or two of ice cream, a calorie-packed coffee drink, or visits to the cookie or candy jar can tip the scales in the wrong direction.
For ways to lose the extra weight and live with less pain, buy Healthy Solutions to Lose Weight and Keep it Off.

Relief from constant Aches and Pains

From Harvard Medical School :
The secret to joint pain relief — exercise
Joint pain: it throbs, aches, and hurts. It may make you think twice about everyday tasks and pleasures like going for a brisk walk, lifting grocery bags, or playing your favorite sport. Sharp reminders of your limitations arrive thick and fast, practically every time you move.
What causes joint pain?
The culprits behind joint pain tend to be:
osteoarthritis
old injuries
repetitive or overly forceful movements during sports or work
posture problems
aging
inactivity


How exercise can help
Ignoring the pain won’t make it go away. Nor will avoiding all motions that spark discomfort. In fact, limiting your movements can weaken muscles, compounding joint trouble, and affect your posture, setting off a cascade of further problems. And while pain relievers and cold or hot packs may offer quick relief, fixes like these are merely temporary.
By contrast, the right set of exercises can be a long-lasting way to tame ankle, knee, hip, or shoulder pain. Practiced regularly, joint pain relief workouts might permit you to postpone — or even avoid — surgery on a problem joint that has been worsening for years by strengthening key supportive muscles and restoring flexibility. Over time, you may find limitations you’ve learned to work around will begin to ease. Tasks and opportunities for fun that have been weeded out of your repertoire by necessity may come back into reach, too.
Beyond the benefits to your joints, becoming more active can help you stay independent long into your later years. Regular activity is good for your heart and sharpens the mind. It nudges blood pressure down and morale up, eases stress, and shaves off unwanted pounds. Perhaps most importantly, it lessens your risk of dying prematurely. All of this can be achieved at a comfortable pace and very low cost in money or time.
For more on developing and mastering a plan to relieve your joint pain, buy The Joint Pain Relief Workout.