Good health advice - take the stairs

Good health advice - take the stairs




NEW YORK, Apr 27 (Reuters Health) - For years, experts have been encouraging Americans to exercise, using steps as simple as taking the stairs instead of an elevator and walking to work, where possible. A recent study bolsters this advice -- it shows that frequent bouts of intense activity throughout the day can have considerable health benefits.

The study, published in the current issue of Preventive Medicine, found that just 2 minutes of stair climbing several times a day can lower total cholesterol, raise HDL ('good') cholesterol and improve the resting pulse rate in sedentary young women.

'Such improvements may have important implications for the health of women, since poor (cardio-respiratory) fitness has been shown to be a strong, graded, and independent risk factor for cardiovascular and all-cause mortality in women, on par with cigarette smoking,' conclude Dr. Colin Boreham with the University of Ulster in Belfast and colleagues.

Further, improvements in total cholesterol levels achieved in the study could cut the rate of heart disease in women by a third, they note.

The team of researchers from the United Kingdom measured cholesterol levels, oxygen uptake, heart rates and blood lactate concentrations (a measure of metabolism) in 12 women between 18-22 years old, before and after the exercise program.

The women used a public access staircase for about 2 minutes a day for 5 days a week.

Compared with a group of 10 women who did not participate in the progressive stair-climbing program, the women who climbed stairs showed significant improvements in health and fitness levels after 7 weeks.

However, they did not show any evidence of weight loss.

'A short-term stair-climbing program can confer considerable cardiovascular health benefits on previously sedentary young women, lending credence to the potential public health benefits of this form of exercise,' the authors conclude.

They add that 'stair climbing may be a particularly efficient way of incorporating health-promoting exercise into an individual's daily lifestyle.'

Experts advise consulting with your doctor before beginning a new exercise program.

SOURCE: Preventive Medicine 2000;30:277-281.

Heart disease is the #1 killer

Heart Disease


Heart disease is the #1 killer. The good news is there are many ways you can

make a difference now to avoid putting yourself at risk.


Factors associated with heart disease include:


Smoking: Smoking is the biggest risk factor for and the leading preventable

cause of heart disease.


Exercise: Studies have shown that inactive people are twice as likely to

develop heart disease as those who are more active.


High cholesterol: High cholesterol is not a disease in and of itself, but it

is a factor associated with increased risk for heart disease that can be

easily affected by daily eating habits and exercise.



Excess weight: The more overweight you are, the higher your risk for heart

disease. Excess weight also contributes to other risk factors, including high

blood pressure, high blood cholesterol and high blood sugar.



'Good' and 'Bad' Cholesterol: What's the Difference?

Cholesterol is one of several lipids (blood fats) that combines with proteins

to form packages called lipoproteins that transport fat into the bloodstream.

There are two types of cholesterol:



'Good' cholesterol, or HDLs (high-density lipoproteins): Removes cholesterol

from the blood and therefore prevents it from building up in the body.



'Bad' cholesterol, or LDLs (low-density lipoproteins): Can clog arteries by

leaving fat deposits.

The human body creates all the cholesterol it needs; however, we take in

additional cholesterol from meat, poultry, fish, milk, milk products and egg

yolks - which means we all ingest more cholesterol than we need. This increase

in dietary cholesterol raises blood cholesterol levels in many people,

increasing their risk for heart disease. On the other hand, soluble fibers

found in beans, oats, fruits and vegetables, and regular exercise are thought

to increase the body's level of 'good' cholesterol.



When you go in for your annual physical exam, ask your health care provider

about checking your overall cholesterol level, as well as HDL and LDL levels,

especially if someone in your family has high cholesterol. For all adults, a

desirable total blood cholesterol level is less than 200 mg. Keep in mind that

a total blood cholesterol level of 200 to 239 mg is considered 'borderline

high.'

Learn to Reduce Stress!

We all have too much stress in our lives. Don't add to it by letting little things get to you. Learn to:

• Focus on one task at a time - worrying about work yet to be completed only distracts you from carrying out the job at hand.

• Reward yourself for your accomplishments - give yourself a pat on the back for a job well done.

• Maintain perspective - don't stress over relatively insignificant events.

What Can I Do About Irritable Bowel Syndrome?

What Can I Do About Irritable Bowel Syndrome?



February 17, 2000

Kimberly: I have had irritable bowel syndrome since 1992. It hits me three consecutive days a week after every meal. And I mean immediately after every meal. I can't even get to my car; it makes traveling very hard.

Dr. Dean: I'll bet.



Visit the Digestion Center



Irritable bowel syndrome is the number one stomach complaint that people see doctors for. It's a perplexing condition that is as last getting a lot of play in the medical journals. There's a lot of research in progress, although I don't yet have any exciting findings to report.

The definition of IBS is any cramping discomfort in the abdomen accompanied by any alteration in bowel habits. Possible causes are drinking too much coffee, eating too much fiber, or lactose intolerance.

We do suspect that people with irritable bowel syndrome may have an exaggerated gastrocolic reflex. This is the reflex we all have that signals the lower intestines to make room for incoming food.

It also seems to be triggered by stress and anxiety. Nervousness causes some of us to get sweaty, some of us to get headaches, and some of us to get churning intestines.

Because of the mind/body connection, biofeedback and meditation are practices that might ease irritable bowel syndrome.

Just don't give up. Often if a doctor has no solution to a problem, the patient just goes away. You need to keep trying. Talk to a gastroenterologist who is experienced with and interested in this condition, and wants to present you with alternatives.

In upcoming weeks I want to post more news about it to HealthCentral.com, so stay connected.

Sugar and skin

Asian Heart Inst CSG] Sugar and skin

 

P. Venkatraman via returns.groups.yahoo.com	6:03 PM (15 hours ago)
to AsianHeartInst.

 

Ever seen a alcoholic? You can easily recognize one by the pale texture of his facial skin. He looks aged far beyond his years. His skin lacks vibrancy and is often described as being 'papery'.

Ever seen a diabetic? He has the same looks as a alcoholic. Even a diabetics skin is papery.

Whats common in both cases?

What is common is that both have a lot of sugar in various forms cruising in their blood streams in a rather out of control fashion.

Sugar when consumed, causes a process called 'Glycation'. This goes and destroys the proteins that make the skin vibrant and young.

Here is a quick note titled 'What is Glycation'

http://www.wisegeek.com/what-is-glycation.htm

And an extract and link from Elle advising women why they should avoid sugar.
"The proteins in skin most prone to glycation are the same ones that make a youthful complexion so plump and springy—collagen and elastin. When those proteins hook up with renegade sugars, they become discolored, weak, and less supple; this shows up on the skin’s surface as wrinkles, sagginess, and a loss of radiance. "

http://www.elle.com/beauty/makeup-skin-care/sugar-aging-how-to-fight-glycation-614621

You may not be an alcoholic or a diabetic. But the sugar that you consume is sure going to be glycating with your collagen and your elastin.


Venkat

Quickest way to stop diarrhoea

The secret is in rice water.

Never heard of this cure before. To my surprise, it worked, and they were even able to go out for dinner the next day. Both were exclaiming how the rice water did the trick of making them well again. Well, lucky it worked, I thought to myself.

Then his results were published in the Lancet, the Medical Journal all doctors read. In fact, said Shanta, he was credited for saving the lives of 2 million African babies by this method.

It is rice water and not rice, that does the trick. I have found it effective again and again.

THE EXACT RECIPE

You take a handful of rice and boil it in a large saucepan with lots of water. Like three or four large glasses. Then you cool that and drink the water. If you are in a hurry to relieve the ailing person, take the saucepan off the fire and dunk it in a frying pan or basin of cool water with ice cubes if necessary. This gives the patient a chance to drink the rice water sooner and cure himself or herself sooner.

When drinking the rice water, make sure there is lots of it. You have to tell the patient that enough water must go in to line your guts from throat to other end, all 10 to 12 metres of it. If you take rice, it stays in the stomach. If you take broth, some of it may go into the small intestine..But if you take rice water, it will carry rice water to every inch of your small and large intestine to the end where the problem is.

How does it work? Even Prof Wong Hock Boon doesn't know. Read the article by going to this site:

http://rehydrate.org/dd/dd06.htm#page2

It is good to pass on the news to everyone you know because the complaint is so common and people suffer unnecessarily. You

would be doing your friends a great favour to relieve them of their misery when the occasion arises.

benefits of a cup of Yoghurt per day

Read & Digest the benefits of a cup of

Yoghurt per day.

A cup of yoghurt a day... is a way of keeping the doctor away.

********

Research proves that yoghurt is not just a food accompaniment,

a dessert or merely a diet food. There is growing evidence

to show that it is packed with microscopic warriors -

Beneficial bacteria that are essential for good health.

It is also a nutritional goldmine.

********

According to the National Institute of Nutrition, Hyderabad,

a cup of yoghurt (250 mg) contains 370 mg of calcium

(compare that with 300 mg in 250 ml of milk).

This is 30-40 per cent of most adults' daily needs.

*******

Besides, at eight grams of protein per cup, yoghurt meets 20-25

per cent of an adult's average daily needs. It is also a good

source of Vitamin B (including folacin) and phosphorus.

And, a cup of yoghurt contains 250 mg of potassium -

almost as much as a banana does.

********

"If you want to have your own stockpile of B vitamins without

having to buy them, eat yoghurt. By a strange chemistry,

it sets up an efficient little factory in the intestinal tract and

manufactures B vitamins for you," says Pratima Kaushik,

chief dietician at the Vidyasagar Institute of Mental

Health and Neurosciences, Delhi.

********

Besides, yoghurt also provides lactic acid, which aids protein,

calcium and iron assimilation.

********

For those on a low-calorie diet, yoghurt is a boon in any case.

"Easily available anywhere, it is a snack that tastes great at any time of

the day; it is low in calories and can be sufficiently filling when

combined with a high-fibre vegetable or fruit," says Dr Shikha Sharma of

Clinic deRejuvenation, Delhi.The benefits of yoghurt go beyond its

nutritional value and low-calorie appeal.

********

The American Journal of Clinical Nutrition, in an article published

in 2000, says, "Increased yoghurt consumption may enhance the

immune response, which would in turn increase resistance to

immune-related diseases."

In addition, yoghurt plays an important role in restoring the

digestive tract to its normal condition after a course of antibiotics.

"The drugs often wipe out every bacterium in their path, good and bad,

altering the natural balance of the digestive tract. When harmful

bacteria dominate the intestine, essential nutrients are not produced

and the levels of damaging substances, like carcinogens and toxins, rise.

By killing the harmful `bugs,' yoghurt helps maintain a healthy balance

of intestinal bacteria," Says Dr. Mridula Chichra,

a Delhi-based gynaecologist.

********

In the Indian context particularly, doctors and practitioners

of alternative medicine, often recommend yoghurt to patients recovering

from diarrhoea, and help ease other intestinal tract ailments.

********

Elixir for women

Women stand to benefit immensely from yoghurt. For instance,

women are often prone to vaginal candidosis, which causes itching

and possibly, a thick, white discharge.

The risk of this infection increases during pregnancy, diabetes

or when a woman is on birth control pills.

"Eating yoghurt that contains natural bacteria and yeasts

helps re-establish the equilibrium," says Pratima.

********

A study conducted by E. Hilton et al (Annals of Internal Medicine) in 1992,

found that yoghurt consumption decreased vaginal infections three-fold.

"A particular feature of vaginal infection is the reduction or absence of

lactobacilli in the vaginal flora. Yoghurt is full of lactobacilli, hence,

the logic in its use," explains Dr. Mridula.

Then, of course, there is osteoporosis, especially in women.

Studies have shown that most people consume far less calcium

than the recommended daily levels, which could cause osteoporosis.

While there are many calcium supplements that are not readily or

effectively absorbed, yoghurt provides an excellent source of

easily absorbed calcium.

********

That's not all. Daily consumption of yoghurt also helps improve

complexion, making it more radiant.

********

A word of caution, though. The fruit varieties of yoghurt are high

in calories, even though it has a low-fat profile.

"The jams and fruit concoctions added for flavor can dump in as much as

seven teaspoons of sugar per cup and more than double the calories.

So go easy on these, particularly when calories are a concern," says Dr. Shikha.

If you want a fruit flavour but do not want to lose out on calcium or gain

calories, mix chopped fruit with yoghurt. You'll get all the calcium, and

also the extra vitamins and fiber from the fruit.

*******

However, to be effective, yoghurt must contain sufficient amount of`live'

lactic cultures, meaning it must be `fresh.'

Make it at home, is Dr Shikha's advice.

Or, when buying it, look for packing as close to the date

of manufacture as possible to get maximum beneficial bacteria.

She adds, "Always keep it cold, as the helpful bacteria in yoghurt

cannot withstand high temperatures."

Jain way of eating and Jain timing of eating

If one follows Jain way of eating and Jain timing of eating then acidity/ heartburn will never happen. ....Alok

8 ways to quell the fire of heartburn
Heartburn is a common problem. It’s caused by the backwash of stomach acid into the esophagus, the tube connecting the mouth and stomach. This is formally called gastroesophageal reflux disease (GERD). More than just a minor discomfort, heartburn can significantly reduce quality of life. “Heartburn can cause damage to the esophagus and even increase the risk of cancer if ignored and untreated,” says Dr. William Kormos, editor in chief of Harvard Men’s Health Watch and a primary care physician at Massachusetts General Hospital.
These eight steps can help ease heartburn.

1. Eat in a heartburn-smart way. Large meals put pressure on the muscle that normally helps keep stomach contents from backing up into the esophagus. The more you eat, the longer it takes for the stomach to empty, which contributes to reflux. Try smaller, more frequent meals and don’t wolf down your food.
2. Avoid late-night eating. Having a meal or snack within three hours of lying down to sleep can worsen reflux, causing heartburn. Leave enough time for the stomach to clear out.
3. Don’t exercise right after meals. Give your stomach time to empty; wait a couple of hours. But don’t just lie down either, which will worsen reflux.
4. Sleep on an incline. Raising your torso up a bit with a wedge-shaped cushion may ease nighttime heartburn. Wedges are available from medical supply companies and some home goods stores. Don’t just prop your head and shoulders up with pillows. Doing so can increase pressure on the stomach by curling you up at the waist.
5. Identify and avoid foods associated with heartburn. Common offenders include fatty foods, spicy foods, tomatoes, garlic, milk, coffee, tea, cola, peppermint, and chocolate. Carbonated beverages cause belching, which also causes reflux.
6. Chew sugarless gum after a meal. Chewing gum promotes salivation, which helps neutralize acid, soothes the esophagus, and washes acid back down to the stomach. Avoid peppermint gum, which may trigger heartburn more than other flavors.
7. Rule out medication side effects. Ask your doctor or pharmacist whether any of the medications you take might cause pain resembling heartburn or contribute to reflux.
8. Lose weight if you need to. Being overweight puts more pressure on the stomach and pushes stomach contents into the esophagus. Tight fitting clothing and belts that come with weight gain may also be a factor.

When to consider medication
If the lifestyle steps above don’t get heartburn under control, the most effective treatment is a type of drug called a proton pump inhibitor (PPI). It works by drastically reducing acid secretion by the stomach. You can get some PPIs over-the-counter — for example lansoprazole (Prevacid) and omeprazole (Prilosec). Others are available by prescription only.
A PPI can get heartburn under control, but many people end up taking one indefinitely. This isn’t ideal since research has linked PPIs to increased susceptibility to bacterial infection and long-term risk of hip fracture, among other potential risks.
After a PPI cools your heartburn symptoms, ask your doctor if you can taper it off and then combine good preventive measures with targeted use of other medicines to keep heartburn from returning. H2 blockers are good for this purpose. They include cimetidine (Tagamet), ranitidine (Zantac), famotidine (Pepcid), and nizatidine (Axid).
If your symptoms persist, you may need additional testing such as endoscopy. Reflux sufferers who have damage to the esophagus (esophagitis) or precancerous changes (Barrett’s esophagus) may have to take a PPI indefinitely.
For more on relieving heartburn and treating a sensitive gut, purchase The Sensitive Gut, by Harvard Medical School.