Sunday 30 September 2018

[www.keralites.net] 20 Diet Tips For Busy Executives [1 Attachment]

 

 

    
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Subject:  20 Diet Tips For Busy Executives

 

 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 

 
 
 
 
 
 
 

 
 
 
 
 
 
 
 








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[www.keralites.net] Reduce Risk(s) of Falling Sp.Seniors repeat but worth reading again

 

 

    
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Subject: Reduce Risk(s) of Falling Sp.Seniors repeat but worth reading again

 


                        Reduce Risk(s) of Falling
 
Increased Risk of Fall Accident Begins at Age 40
 
One of the main health concerns of elderly people is falling, which is often related to poor balance. 
In fact, many studies show that people begin to have balance problems starting at the age of 40 years.
The older you get, the weaker your physical body and sensory abilities 
will be, which are all factors in having poor balance.
Falling Accidents
In Japan, more than 7,000 people a year die from falling accidents, which 
already exceeds the number of traffic accidents.  In this article, we'll examine in 
more details the cause of falling and why you lose balance as you age.
 
 
 
## Test Your Balance by Standing on One Leg
You can determine how good your balance is by measuring the length of 
time that you can stand on one leg.
How to Stand on One Leg
The following table shows the average balance time by age group in a study conducted at 
a Japanese health institute.
 
Average time with eyes open
20-39 years old: 110 seconds
40-49: 64 seconds
50-59: 36 seconds
60-69: 25 seconds
 
Average time with eyes closed
20-39 years old: 12 seconds
40-49: 7 seconds
50-59: 5 seconds
60-69: less than 3 seconds
 
If your balance time is below average, then you'll have higher risk of falls, or slipping and tripping 
accidents.  In the above study, women tend to lose their balance more than men but only by a small 
margin (1-2%).  From this study, it is also evident that there's a sudden significant decrease in the 
ability to maintain balance among middle-aged people (40 years and above).  Please take note that 
the numbers stated above are only average. There are people who were able to maintain balance 
much longer, and there are also those who were only able to maintain their balance at much shorter 
time regardless of age and gender. The reason why they vary is explained further below.
 
 
 
## The Soles of Your Feet Have Sensors
The skins all throughout your body have significant amount of tiny 
pressure sensors or mechanoreceptors. Some areas have few pressure 
sensors, while other areas have thousands, like on the soles of your 
feet.
Pressure Sensors or Mechanoreceptors on the soles of the feet
The pressure sensors on the foot soles provide information to your brain to help balance your body. 
As you get older, the sensors will get weaker and your foot sole lose sensitivity.  But there are also 
other factors that can lead to weaker pressure sensors.
 
 
 
## Poor Blood Circulation Can Disrupt the Pressure Sensors
In our study, people are almost twice as likely to be in a fall accident caused by poor blood circulation.
This can be simulated by soaking your feet into ice cold water for about 3 minutes.  Because of the 
cold temperature, the pressure sensors on the foot sole begin to lose sensitivity.
 
 
 
## Pay Attention to Your Forward-Moving Foot
If your forward-moving foot hit something, your body will be off-balance causing you to fall or trip.
Well, it's a matter of common sense to always have your eyes on path and watch where you are 
going.  Remember the old adages - "Prevention is better than cure","An ounce of prevention is 
worth a pound of cure""Look before you leap", etc.?
 
But that's not the only problem.  Here are the other two major reasons why you stumble while walking.
 
1. Your forward-moving foot is pointed down.
If your foot is pointed down while making a step, then you are more prone 
to falling.  To avoid this, your forefoot or toes should be flexed upwards 
as shown on the image below.
Flex Your Toes Upward while Walking
2. You walk like a pendulum.
The height of your step can greatly increase your risk of falling. To prevent this, your forward-moving foot must be higher off the ground (at least 5 cm) while the knee is raised high as shown on the image below.
Proper Height of Foot When Making a Step
Actually, all the mechanoreceptors located throughout your body as well as the soles of your feet are 
sending information to the brain that include muscle contractions and joint angles.  When this information 
is not transmitted well to your brain, which happens as you get older, then the movement will get weak 
or ineffective making it hard for you to maintain your foot higher off the ground.
 
 
 
## How to Prevent Yourself from a Fall, Trip, or Slip
 
1. Keep Your House Clean
There are a lot of things in your house that can contribute to clutters that can cause you to trip or fall. 
Always make sure to put away or store properly all personal belongings and other unnecessary things 
even if it is only a newspaper, remote control, and laundries scattered on the floor or carpet.
 
2. Stretch Your Feet and Ankles
Feet Exercise
Toe Exercise
You might think that your feet do not need exercise or stretching compared to other parts of your body, 
but in reality, feet stretching exercise can really help your feet maintain balance.
 
3. Keep Your House Warm and Ensure Adequate Lighting
Cold muscles and pressure sensors work less well and are less responsive to signals.  A decreased temperature will also cause your muscles to have less strength and less flexible, which can lead to 
accidents.  Always try to keep your house warm or wear proper clothes and footwear, especially 
during winter. Since most falls occur indoors, make sure your house has adequate lighting.
 
 
 















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