Friday 28 February 2020

[www.keralites.net] Me Myself and Anal [Rare]****

 
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[www.keralites.net] HOW TO KEEP YOUR BONES STRONG

 





    
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How to Keep Your Bones Strong

 
The base on which our whole body is built is the skeleton, from which we get our stability, our ability to move and function. Our bones are also a factory for manufacturing red and white blood cells. It's extremely important to keep bones strong and healthy, especially in more advanced ages, when calcium seems to drain away.
 
skeleton

 
A little about bone depletion:
Bone depletion, or osteoporosis, is a disease that occurs as a result of dwindling bone mass and a decrease in the levels of calcium. Along our whole life, our bones are in a continuous process of construction and destruction. However, at a young age, there is more construction than destruction. Things even out as we grow older until, in our fourth decade, destruction finally overtakes construction. As a result, our bone density drops and our bones become more prone to fractures. When this process happens in an extreme way, it is known as bone depletion. It's important to note that losing calcium also makes the bones more sensitive, even if it happens slowly. At an older age, when our balance is not what it used to be, the danger only gets worse. 

Becuase women start with a bone density that is already about 30% less than men's, and because they produce less estrogen as they grow older, they must face a bigger risk when it comes to bone depletion.

What is the recommended calcium amount?

The process of bone depletion in the body is a natural one and cannot be prevented. But it can be minimized in volume and influence, by maintaining our bones and building bone mass through correct nutrition.  

The daily calcium amount recommended for the general population is 1000 mg a day. For adults it is 1200-1500 mg a day. In addition, vitamin D is also important, as it helps the calcium absorb in the body. So if you want to keep your bones strong, you should also consume vitamin D rich foods. You can get it from the sun or from food, but it's important to have.

10 Tips to Keep Our Bones Strong

1. Consume milk products - Every child knows that milk is rich in calcium and is essential for strengthening bones. This goes for all milk products, including cheese, yogurt and alike. If you don't like cow's milk, try soy milk enriched with calcium.


2. Add nuts to your diet - Although milk has the highest ratio of calcium to volume, it is not the only source. Some nuts and seeds have handsome amounts of calcium. A 30 gram course of almonds contains 75mg of calcium, 30 grams of sesame seeds contains 37mg of calcium and sunflower seeds have 33mg of calcium.

3. Eat dark green vegetables - Broccoli, Chinese cabbage, arugula, parsley, lettuce and others are excellent sources of calcium, and contain many additional health advantages. This will help you to also diversify your sources of calcium, which is important to maintain your health.
 
brocolli
4. Take the right Vitamin A - Vitamin A appears in two forms. The first is retinol, which appears in animal products, such as the liver. The second is beta carotene and it is the way the vitamin comes from plants, especially orange vegetables like carrot, squash or sweet potato. Studies have found that consuming too much of retinol vitamin A raises the risk of bone fraction, while vitamin A in its plant form, Beta Carotene, does not damage the bones.

5. Strengthen your bones with Vitamin K - This vitamin helps activate 3 essential proteins that are crucial for bone health. As in the case of calcium that comes from green vegetables, vitamin K also comes from teh same sources. Two daily helpings of green vegetables a day give the body as much as it needs.

6. Physical activity strengthens the bones - Sorry, you knew this was coming and its of very little surprise. When we carry out a physical activity, we create pressure on our skeleton. While it is bad to overdo it, a moderate pressure is actually very health, as it sends the body signals to create more bone cells, increase the density and make it stronger. Operate the body with moderation, and don't go to far with it.
 
7. Eat fish - 100 grams of sardines contain an amazing amount of over 400mg of calcium! It's recommended to consume the fresh fish of course and not the canned variety. The little bones are also edible and contain a lot of calcium. Sardines, like the salmon, are also a great source of vitamin D.
 
fish

8. Reduce your consumption of carbonated drinks and treats- The acid that exists in some of the popular carbonated drinks  raises the amount of acid in the blood. To compensate, the body uses the body's minerals, including calcium. If the calcium is not readily available in the blood, the body will take it from the bones and this will hard the density and strength of the bone. There is no problem drinking them once in a while, but if they are a daily habit then you can do a lot of damage to your bones over time.

9. Avoidance measures - Like a lot of other health problems, we return to smoking. Studies have shown that smoking harms bone density, as well as over consumption of alcohol and caffeine.

10. Resource allocation - We must carry out our calcium consumption in a smart way. Our body absorbs calcium best when it is no more than 500mg at one time. So, if you are planning on consuming a large amount of calcium rich foods or drinks, try to perhaps divide the meal or eat again later, to make sure the body is able to absorb all you are giving it.
 
 

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[www.keralites.net] Top Ways to Prevent Diabetes

 





    
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Whether you fall in the high-risk category for diabetes, or are simply concerned for your health, do read the top ways in which you avoid getting this disease.

A healthy diet and exercise can help prevent diabetes
. A healthy snack, by definition, is: 
1. Low in fat, especially trans fat
2. Low in calories
3. Low-cholesterol
4. Baked rather than fried

A multi-grain snack made from oats, corn, rice, wheat and flax seeds are rich in fibre and provide wholesome nutrition. Oats, wheat have adequate amount of essential amino acids, vitamin B, calcium, iron and specially rich in cellulose whereas corn is an excellent source of iron, B` vitamins, magnesium, vitamin C, phosphorous and zinc.
Overall this multi grain snack brings you considerable health benefits along with great taste.

Of course, knowing what not to eat is as important as knowing what to eat. One should be wise enough to avoid fried, oily and generally high on calorie content snacks.
Besides this, healthy snacks are at the crux of reducing the chances of diseases, losing weight and keeping you energetic all day. The most important advantage of taking healthy snacks is that you do not binge later on foods that are unhealthy and may become the leading cause of obesity and other diseases.

Burn more calories that you consume
 - It is a healthy practice to consume fewer calories than you use. Eat foods that are not high in calories and increase your physical activity by walking more, taking the stairs whenever you can and making a conscious effort to stay active.


Be conscious of your measurements
 - A slim waist is not just a cosmetic vanity, it is also a sign of better health. As Indians, we have a tendency to gain weight around our midriffs and thus it`s very important to make an effort to keep the inches off. Experts suggest that women should keep their waist measurement below 80 cm (31.5 inches), and men below 90 cm (35.5 inches).


Start eating smaller, more frequent meals
 - Many of us follow the policy of eating three solid meals a day. Consider changing over to the divide and eat policy. So if you`re used to eating 4 chappaties, eat 2 now and 2 after a couple of hours. Also, whatever happens, don`t skip breakfast.


Include fruits and vegetables in your diet
 - It`s time to take control of what you eat. Make a conscious effort to include plenty of fruits (whole fruits are far better than juices) and vegetables, especially green leafy vegetables, in your diet. The benefits to your overall health, sense of well-being and looks will be immense.


Gain with whole grains
 - Wheat, brown rice and oats are far healthier for you than refined foods. Make them a part of your diet and keep diabetes at bay.


There`s no escaping exercise
 - When it comes to prevention, the power of regular exercise is far greater than that of any medicine created. Through regular exercise, at least 30 minutes a day, you can prevent a range of diseases - from diabetes to heart disease. It keeps you feeling healthy, looking good and makes life far more enjoyable. If you`re not exercising already, start today.


De-stress
 - Experts have found a strong correlation between stress and diabetes. Don`t simply accept stress as a part of modern living. There are many things you can do to avoid and reduce stress in your life.


Quit smoking
 -

If you needed another reason to quit smoking, here it is. A study published in the American Journal of Epidemiology showed that a person who smoked 16 to 25 cigarettes a day was three times more likely to develop Type 2 diabetes than a non`smoker.

Reduce salt intake
 - Hypertension and diabetes have a very close connection. In fact, the prevalence of hypertension in the diabetic population is twice that of the non-diabetic population. So if you have any of the risk factors of diabetes or hypertension, take care of reducing your salt intake.

Check your blood sugar and cholesterol levels - If you fall in the high-risk group, i.e., if you have a family history of diabetes, along with any one of the risk factors listed above, you must get regular blood sugar and cholesterol checks.




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[www.keralites.net] : MYTHS AND FACTS OF CHRONIC BACK PAIN

 





    
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Myths and Facts of Chronic Back Pain

Back pain is one of the most common, and worst, pains we have to deal with as we get older. But it doesn't only affect the mature, it can happen at any age, any place and any time, for various reasons. As a common problem, many people will suggest many solutions, so it's good to know in advance which are real and which are just rumors. Here is the list that will make that clearer:

1. Sitting upright prevents back pain - Myth.

While sitting haunched over does cause damage to your back, sitting upright can also cause pain. In order to minimize the damage caused by prolonged sitting, you should lean back once in a while and make a bow shape in your lower back. Plus, it's important to stand up once in a while.
 


2. No heavy lifting - Myth.

In most cases concerned with back pain, it's not the weight of the object we lift, it's how we lift it. A correct lift is one that you do from as close to the item as possible, kneel, still very close to the object, and lift with the muscles of your legs, not your back. Your back won't hurt as long as you don't involve it in the lifting, which you shouldn't.


3. Being overweight leads to back pain - Fact.

This is simple logic. More weight means more pressure on the back. Lack of back muscle will also make sure we can't support our own weight well enough. Keeping a reasonable weight will not prevent back pain, but it will surely prevent it from getting much worse.


4. Back pain is caused by injury - Myth.

There is something to this myth, but only partialy. Back pain can be caused by many problems, such as disc deterioration, infection and even as the result of unlucky genes. Also, wrong use of the back over years can also cause chronic back pain, as soldiers, truckers and even kindergarden teachers (who lift the little kids all day) can attest to.
 

5. Bed rest is the best treatment - Myth.

In extreme back pain cases, where the sufferer is completely down for the count - there is no choice but to stay in bed. However, staying in the same position for a long time can make the pain worse and create more pressure on the back and spine. Consult an orthopedic. Perhpas you need to start physiotherapy. 


6. Chriopractics can help back pain - Fact.

A chiropractic who can manually adjust your spine and massage your back can really help your chronic back pain.
 
 
7. Physical activity isn't good for bad backs - myth.

A regular and fixed physical activity strengthens the bones, skeleton and muscles, if it is done correctly, of course. It can really prevent more serious back pain and is highly recommended. IN addition, structured physiotherapy can pave the way to relieving back pain after injury. The strengthening exercises you can do are the key to many forms of back pain.


8. Slim people don't have bad backs - Myth.

It's true that keeping a low weight may prevent some back pain, but it's very far from any guarantee. Back pain can come from genetics that have nothing to do with personal weight, and overly thin people can have more delicate structures that do not support the spine as well, resulting in... you guessed it - bad backs.


9. Acupuncture can help back pain - Fact.

Many who have suffered back pain have reported that acupuncture has helped them after all other methods have failed. Today, there are traditional medicine workers that use acupuncture as well as some doctors who have adopted this method and call it medical acupuncture. 


10. It's better to sleeep on a hard mattress - Myth.

Different people have different reactions to mattress hardness. A study in Spain showed that people who slept on a medium level hard mattress suffered less back pain than people who slept on a very hard mattress. If a hard mattress works for you, great, but if it isn't comfortable, you'll just have more back pain. So go with your inner feeling and the habits that work for you.


However, in any case of serious back pain or a worsening condition, you should consult a doctor!

 

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[www.keralites.net] 10 HEALTH BENEFITS WE GET FROM SWEATING

 





    
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10 Health Benefits We Get From Sweating


Sweat is our own, free-of-charge air conditioning unit, built inside our skin. It cools down the body so we don't over-work ourselves and get heat stroke. It keeps us in balance. But what else does it do, and why is it so recommended to 'work up a sweat'? Well, it may have to do with the following 10 reasons:
 

1. Did you know that sweat glands help heal wounds?
In recent years, many studies have focused on the rarely researched sweat galnands, especially the eccrine sweat glands. These can be found in the millions, embedded in our skin. University of Micigan researchers discovered that these glands host a significant reservoir of adult stem cells, which are used to close wounds. By studying the processes of how wounds close utilizing this material, scientists hope to unlock the potential for making healing drugs. 

2. Getting rid of toxins
Experts say that we mainly sweat excess salt, cholesterol and alcohol. This means that sweating "de-bloats" us, cleaned our clogged arteries and helps us get rid of a hangover. So next time you sweat, think about the bad materials your body is getting rid of.

3. Keeping that pain away
When we exercise, we don't only produce endorphins, we also get pain relief. If you have a sore neck or a pain that won't go away, exercise can stimulate neurochemical pathways in our brain that produces endorphins and acts as a natural painkiller. Having chronic pain is one of the worst things to bear, but regular exercise (if allowed) is a great way to keep that pain at bay.goo

4. Preventing those incredibly painful kidney stones
Kidney stones have been described as extremely painful (with some comparing it tochild birth without the happy outcome) and happen when we intake too much salt and don't 'flush' our system often enough. Studies have shown, though, that working up a sweat on a regular basis coupled with lots of drinking will flush your kidneys and your system well enough to avoid the production of kidney stones, as well as flushing more toxins out of your body.


5. It's great for a good looking skin that doesn't break in zits and stains
When we sweat, the pores in our skin open wide and release a lot of the grime and dirt that have been trapped there. Of course, if we just leave it there nothing will get cleaner. So if you are sweating, make sure to thoroughly clean your face at least 3 times a day, so all that dirt gets washed away instead of staying on your face.


6. Elevates the mood
You may have noticed that super good feeling you get after you work up a sweat by exercise. It's not just in your head and it's not just the exercise. When our body gets warm enough to sweat it triggers certain temperature-sensitive neurons in our brain that play a significant part in controlling our moods. So working the body up to those temperatures while also getting a good workout is a great way to make ourselves feel better, more self confident and in a terrific mood.


7.  Releasing clenched muscles
Sweating warm up the muscles of the body with humidity and heat, this action helps us release those tired and sore muscles by elevating the stress and fatigue they are under.



8. In addition to natural toxins, sweating also gets rid of artificial ones
Pesticides, herbicides and heavy metals are in great use all around us, and we often don't know how exposed to these materials we really are. Sweating is one way by which we can rid our body from the artificial poisons we may be exposed to. 


germ9. Preventing colds and infection
Do you like using sanitizer? Did you know your body makes one? A study at the University of Tubingen in Germany suggests that human sweat contains a antimicrobial agent that has been shown to fight against tuberculosis germs and other pathogens that may threaten us.


10. And of course - regulating our temperature, but also for the long term
Sweating helps our body recognize our need for keeping temperature even. The body adjusts to the conditions around it. So the more we sweat, the better the body will learn when and how much to secret sweat and how best to cool (or warm) itself. Not only for that moment of exercise, but ultimately - all the time.
 

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