Email OF The Day: 09/12/19

Thursday, 12 September 2019

[www.keralites.net] : Reduce Pain in Your Wrists & Hands with these 7 Exercises

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Reduce Pain in Your Wrists & Hands with these 7 Exercise

When daily tasks get difficult due to stiffness, swelling, or pain in your hands, the right exercises can help get your hands back in motion. In fact, it is vital that you do not neglect exercising your hands during your workout regimes (the fingers, palms and wrists should be given priority while warming up). Doing so will help improve your range of motion and ease aches and pains.

Painful Hands: The Cause

When dealing with hand pain, arthritis is often the cause. It wears away at the cartilage of a joint (the cushioning material between bones). Consequently, this can cause inflammation and irritation of the synovial lining, which produces the synovial fluid that helps protect and lubricate the joint. The pain can get worse, particularly when used frequently for repetitive tasks, such as typing on a computer keyboard, or gripping kitchen utensils. Strength in your hands may also be diminished, making them weak, which consequently can make it hard to perform even the simplest of tasks.

Treating Hand Pain

Medicinal options are available for treating hand arthritis, such as taking pain-relieving medicines orally. Injections and steroid medicines, which decrease swelling in the joints, can also support and protect your hands. If a joint is actually damaged, surgery may be your best option. However, regardless of whether you have arthritis in your hands or not, one easy and non-invasive way to keep your hands pain-free is to do hand exercises to increase flexibility in the joints and improve their range of motion. Exercising your wrists, palms and fingers will help strengthen the muscles that support the hand joints, enabling you to perform hand movements with less discomfort. Exercise will also help keep ligaments and tendons flexible, as well as increase the production of synovial fluid, improving joint function.

7 Exercises to Alleviate Hand Pain

Exercise 1: Make a Fist

Here's How: This easy exercise can be done anywhere and any time your hand feels stiff. Hold your hand out straight and slowly bend it into a gentle fist, placing your thumb on the outside of your hand. Do not squeeze your hand tightly. Repeat the exercise 10 times, then repeat the whole sequence with the opposite hand.

Exercise 2: Finger Bends

Here's How: Hold your hand up straight. Bend your thumb down toward your palm, hold it for a couple of seconds, then straighten it back up. Bend your index finger toward your palm, hold it for a couple of seconds and release back into its neutral position. Repeat the process with each finger on your hand, then repeat the entire sequence on your opposite hand.

Exercise 3: Thumb Bend

Here's How: Hold your hand out straight. Bend your thumb inward toward your palm. Stretch out your thumb, as much as you can, toward the bottom of your pinky finger. Hold this position for a couple of seconds and return your thumb to the starting position. Repeat 10 times, then repeat the exercise on your right hand.

Exercise 4: Make an 'O'

Here's How: Start with your hand in the starting position (straight out). Then, curve all of your fingers, forming an 'O' shape. Hold for a couple of seconds, then straighten your fingers out again. Repeat the exercise a couple of times on each hand, and whenever it feels achy or stiff.

Exercise 5: Table Bend

Here's How: Place the side of your hand (the pinky finger) on a table, pointing your thumb upward. Bend the other four fingers until your hand makes an 'L' shape. Hold the position for a couple of seconds, then straighten your fingers, moving them back into the starting position. Repeat for a total of 10 times, and repeat the sequence on the opposite hand.

Exercise 6: Finger Lift

Here's How: Place your left hand, palm down, on a flat surface. Lift your thumb slowly off the table, holding for a couple of seconds, then lower. Repeat this process with each finger, then repeat the entire sequence on your opposite hand.

Exercise 7: Wrist Stretch

Here's How: Exercising your wrists is just as important, because arthritis tends to make them sore and stiff. Hold your right arm out in front of you, palm facing down. With your left hand, press down on your right one as indicated in the image, until you feel a stretch in your wrist and arm. Hold the position for a couple of seconds and repeat the process 10 times. Once done, repeat the entire sequence on your opposite hand.

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[www.keralites.net] BENGALURU AND HYDERABAD ARE THE WORST FOR COMMUTERS

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BENGALURU AND HYDERABAD ARE THE WORST FOR COMMUTERS

By Apurva Venkat, Bangalore Mirror | Mar 29, 2016,

CO2 levels higher in IT cities due to employees travelling to work and back over long periods

Bengaluru generates the second-highest amount of CO2 emissions during travel between work and home, says an international study.

The recently-released study titled, "Urban CO2 emissions in Xi'an and Bangalore by commuters: Implications for controlling urban transportation carbon dioxide emissions in developing countries," aimed to analyse the characteristics and changing trends of the emissions termed 'commute CO2 emissions', and to identify strategies for reducing these and mitigating climate change.

In a research done by scientists from the Indian Institute of Science (Bengaluru), the University of Melbourne, Australia and Chang'an University, China, it was found that Bengaluru has 43. 83 per cent commute emission which was second only to Hyderabad's 56. 86 per cent.

The researcher say that out of all the cities the research was conducted in, it was observed that cities that had a higher IT population were more inclined to have higher CO2 emissions.

The research report that was released on Monday said, "The sector-wise carbon emissions analyses reveal relatively higher share for transportation sector in IT giants of India - Bengaluru and Hyderabad."

TV Ramachandra, one of the researches from IISc, said, "There is a lack of end-to-end, affordable public transport. The current BMTC buses are not affordable. I say this because even if there are three people in an auto that charges double fare, it would be cheaper than taking a bus. This is the reason that people prefer private vehicles." Ramachandra said another factor contributing to the CO2 emission was the more dispersed and extensive urban sprawl, and the prevalence of gasoline-fuelled two-wheeler motorbikes causing higher emissions. "This is followed by car availability, higher household income, living outside Outer Ring Road, distances from the bus stops, and other significant factors."

Proposed solutions

Several strategies were proposed to reduce the CO2 emissions like introducing a better public transport system, encouraging carpooling and having monorail connectivity throughout the city. Ramachandra said, "If there is affordable public transport, most IT employees will use it. Two-wheelers create health hazard risks as well as accidents. Every employee wants to be safe, and relaxed public transport assures them that." The research also states that in Bengaluru, it is necessary to improve the public transit service and increase the bus-stop coverage.
How the research was conducted

The researchers collected study data from surveys in urban areas of more than 10 cities in India, as well as similarly growing cities in China , such as Xi'an. Commuting mode, trip distance, commuting frequency, household and workplace location data were collected. Socio-economic data like annual income, household tenure, car availability, age, work-type and education level of the household members were also collected. This spatial data was analysed through open source GIS (Geographic Information System) and developed models to investigate the factors that affected emissions.

How this study affects you
Dr Sandeep HS, consultant pulmonologist at a city-based hospital, said, "If the carbon dioxide level in the body increases, a compound is created that decreases the affinity of the body to absorb oxygen. It also leads to acid imbalance in the body." He added that the only way to protect oneself from CO2 was by reducing pollution levels. "The masks available in the market do not offer good protection against CO2."
Bengalureans, meanwhile, can't wait for better intra-city network. Tinu Cherian, a marketing professional, said, "I live in Whitefield, and I drive to the Baiyappanahalli metro station, park my vehicle there, and then leave for MG road in the metro. Had there been connectivity all along, I would have happily used that."

Another factor that affects the average citizen is that the companies are located on the outskirts. Kunwar Prithvi Singh Chauhan, CEO of Anamika Info Technology, said, "Typically, all IT companies are located in one area, but the employees are located all over the city. In my case, even though there are buses between JP Nagar and Bellandur, they don't have the capacity to accommodate commuters." Chauhan said he took autos and private vehicles to work, but would have preferred a better-organised public transport system.

For choreographer Utkarsha Ambekar, the main problem is end-to-end connectivity. "BMTC buses do not run on all routes and the metro rail is opened only in phases. I come from Mumbai, where the public transport is very well-established and is also cheaper. I personally feel the system needs to improve a lot in Bengaluru."

Breathe at own risk

1. Hyderabad 2. Bangalore 3. Mumbai 4. Hyderabad 5. Kolkata 6. Chennai 7. Ahemdabad 8. Nagpur 9. Pune 10. Vizag
(Hyderabad is repeated twice ?!,) Again below : ---RP

Cities where CO2 was measured

1) Hyderabad 2) Bangalore 3) Mumbai 4) Hyderabad 5) Kolkata 6) Chennai 7) Ahemdabad 8) Nagpur 9) Pune 10) Vishakapatnam

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[www.keralites.net] Sleep - Very Interesting

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                        Sleep - Very Interesting

What Time Should You Sleep
By James Pang

Is there a best time to sleep? There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late?

You actually have an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.

From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day.

However if you don't sleep at this time, your liver cannot carry out this detoxification process smoothly.

·         If you sleep at 11pm, you have full 4 hours to detoxify your body.
·         If you sleep at 12am, you have 3 hours.
·         If you sleep at 1am, you have 2 hours.
·         And if you sleep at 2am, you only have 1 hour to detoxify.
What if you sleep after 3am? Unfortunately, you won't have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.

What if you sleep late and wake up late?

Have you tried going to bed very late at night? Did you realize you feel very tired the next day no matter how much you sleep?

Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.

From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.

From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day.

From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lots of health problems for you in the future.

That's the way to start your day

There you are... the most ideal way to start your day. After fully detoxifying your blood during your sleep, you wake up fresh to inhale beneficial energy. Then you pass out unwanted poop from your large intestine. After that, you take in balanced nutrients to prepare your body for a new day.

No wonder people living in villages or farms is healthier. They sleep early and wake up early. They follow their natural biological clock.

Living in city, we have more difficulty in following this sleeping schedule. We have good lightning, TV and internet to delay our precious sleeping time.

Following your natural timetable

Once I know the importance of our biological clock, I try my best to follow it. If I wake up early, I usually start my day on the computer. But when I see the clock shows 7am, I know it's the best time for breakfast. So I'll try to have my breakfast before 9am for best absorption.

What if you're offered a night shift job? I recommend you to reject it even the salary is higher. For long term, you may need to spend more money for your health problems.

What if you have assignment to do until late at night? Well, why not sleep early and wake up earlier to do it? Just shift your work time from late night to early morning. You get the same time. But your body will appreciate it.

With this, try to follow this timing as close as possible. Make it your daily routine. I'm sure you will feel fresher and more energetic all day long.

By James Pang. For more health article, please visit: http://www.longheh.com/health-article.html

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[www.keralites.net] One Ayurvedic Ritual Resulting in Weight Loss, Increased Energy, and Clarity of Mind

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Yes…it's hard to believe…isn't it?!! Practice just this ONE daily ritual in your life and you will be amazed to see the long list of benefits Ayurveda bestows on you!

Maintaining your ideal weight to your body constitution, strong immunity, clarity of mind, increased energy and focus who doesn't want this to be the "new normal" in our everyday life?!

All these benefits can become a reality by incorporating this simple and cheapest ritual no burden on the pocket, both the rich and the poor can take advantage of this nature's gifted remedy from Ayurveda. This ritual is so simple that one tends to ignore its powerful benefits – drinking one litre of plain water!
Ayurveda calls water as the life-giving nectar on earth

If you research Ayurveda just on the topic of water, you will get tons of information written on it. When to drink, how to drink, how much to drink, when not to drink, the more you dive deep into understanding this life nectar a.k.a water you will be amazed by the wisdom of the Indian sages poured down into Ayurvedic texts called sutras.

The word Sutras comes from the Sanskrit language, which are basically ancient Indian texts from the Vedic literature, where a specific teaching or a ritual is woven together to form a specific guideline to follow.

Ushapan (drinking water first thing in the morning)

The custom of drinking water first thing in the morning is regarded very highly in Ayurveda. It is called as Ushapan (water therapy done first thing in the morning). Ideal time to do ushapan is before sunrise immediately after waking up and before brushing your teeth. Yes, before brushing your teeth is considered very beneficial according to Ayurveda as the stored up saliva in the mouth has strong medicinal properties.

Confession: To be honest, I personally have hard time drinking water before brushing my teeth, have tried few times, but somehow I am not able to stick to it. But eventually yes…as of now, I am drinking water after brushing my teeth everyday.

I was first introduced to the idea sutra of drinking one litre of water daily was in Kerala, India which I call this city the "mecca" for Ayurveda. Here one of the renowned Ayurvedic physician Dr.Franklin convinced me to incorporate this in my daily activity.

Up until now, I used to drink about 2 cups of warm water mainly with lime juice, mineral salt, and natural sweetener first thing in the morning. I had good results with this but I must tell you switching to drinking one litre of water daily has made a huge difference. Below is the picture where I am sharing my own personal observations by drinking one litre of hot water daily for few months now…

I plan to continue this ritual as a lifestyle now, as there is enough evidence by trying it out on myself that it would be foolish not to follow this simple daily habit.

Ayurvedic Guidelines on Ushapan

Following the Ayurvedic guidelines, here is how I drink one litre of water on a daily basis:

I heat approx 5 cups of water on a stovetop (microwave discouraged)

According to US standards approx 4 1/2 cups makes one litre of water. Ayurveda strongly encourages to heat the water on a stovetop as it heats up evenly not like in a microwave. This gives uniform heat when you drink and also you can notice the water heated on a stovetop lasts warmer for a longer period of time.

You can also store one litre of water in advance (overnight) in a copper vessel to make the water more recharged and easily absorbed by the body.

I drink about 4 1/2 cups of water the temp is hot (comfortably hot not burning hot)

Depending on your body dosha it's important to drink the water – hot, lukewarm, or room temp. Ayurveda never recommends to drink cold water. This ritual is giving a steam-clean to our body cells when we do this first thing in the morning and also kindles the digestive fire to keep us energetic and alert throughout out the day!

During the winter months you could drink hot water (even if you are pitta) and switch to room temp water during hot summer months. Vata body types can drink it warm and kapha body types definitely can drink to bearable hot temp.

If you are pitta dominant dosha and drinking bearable hot water you see any imbalance in pitta like breakouts or rashes switch to lukewarm water. Personally I am high pitta and this winter season I have been drinking bearable hot water and it seems to work well with my body. But I don't drink hot water throughout the day it is only the one litre first thing in the morning. Through out the day I stick to room temp or lukewarm.

One litre of plain water (nothing added) no lemon or lime or salt just, nothing…

This was very much stressed by the Ayurvedic physician I met in Kerala. And there is a good reason for it according to Ayurveda water has a subtle genetic pattern that has the power to detox, hydrate, regulate, eliminate and bring our bodies back to nature's rhythm. So to make this process work efficiently it is important we drink plain water with nothing added to it.

I know some of my clients add mineral drops in their water as in today's modern world especially our reverse-osmosis water takes off all the vital minerals in the process of making our water safe to drink. I would suggest you add the mineral drops to water you drink later in the day and not to this one you have in the morning.

Best way to drink is to take sips of water never gulp it down

The wisdom of Ayurveda also tells us what is the right way to drink water. Taking small sips and enjoying the taste of water in the mouth is the right way to drink it. To make it more beneficial drink this sitting in a sukhasana (cross legged seated position).

Don't eat anything until at least 30- 40 mins

This is very important to make sure we don't eat anything for at least 30 mins after drinking one litre of water. This time of 30-40 mins is what the body takes to steam-clean our body cells, hydrate and energize the cells, and start removing all the ama (toxins) accumulated in the body.

According to Ayurveda, it takes about 35-45 mins. for us to urinate when we drink hot/lukewarm water first thing in the morning on an empty stomach. In my own experience after drinking about 4 – 4 1/2 cups of water I go to urinate after 35 mins and my second and third one is almost the same time apart.

I take my breakfast after one hour of drinking one litre water. I know it's not practical for everyone so at least give a gap of 30 mins before you eat something.

Here are 9 Ayurvedic benefits of drinking one litre of water daily:

1) Removes Toxins

2) Aids Digestion

3) Helps Weight Loss

4) Increases Life-span

5) Preserves Hydration

6) Counteracts Fatigue

7) Radiant Skin

8) Immune Booster

9) Sense of Calmness

You have to incorporate this ritual to believe all the benefits. The results are inevitable, the only thing Ayurveda begs from you is patience and consistency.

http://www.remedyspot.com/one-ayurvedic-ritual-resulting-in-weight-loss-increased-energy-and-clarity-of-mind/

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