Tuesday, 3 April 2018

[www.keralites.net] 6 stretches for sciatica Relief

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6 Stretches for Sciatica Relief!
I always thought there wasn't much I could do when my sciatica flared up. But now that I've found the following routine, I know there's an answer. These 6 simple exercises help relieve pressure on the sciatic nerve, and can be performed from the comfort of your own bed.

Sciatica is an intense and searing pain, sometimes experienced as numbness or tingling, that can be felt around your lower back and shoots all the way down to your legs. This routine was developed at the University of Washington's Physical Therapy Department, by Jennifer Howe. It's especially designed to target herniated discs, bone degeneration and tight hip muscles, all of which cause sciatica. Even if you don't know which of the three factors is causing your pain, try all the stretches and see which one helps.

Tight hip muscles
The following stretches will loosen the muscles in your hips. They might be pressing on your sciatic nerve, causing your pain.

Knee to opposite shoulder

Lie on your back with your legs extended and your feet flexed. Raise your right leg and hold your hands behind your knee. Pull your right knee gently across your body until it reaches your left shoulder. Hold this position for 30 seconds and repeat once more. Switch to raise your left leg to your right shoulder. Hold this position twice.

The Figure-4 Stretch
Lie on your back with your knees bent and place your feet flat on the bed. Cross your right ankle over your left knee forming a 4-shape, as seen in the photo below. Hold your hands behind your left knee and gently pull your legs towards your chest while pressing the right knee away from your chest. Hold this position for 30 seconds and repeat it another 3 times. Switch legs and repeat the exercise 4 times..

Stretches for bone degeneration
Create spaces between your vertebrae with these moves. These will help prevent them from pinching your sciatic nerve.
Knees to chest
Lie on your back and hug your knees to your chest, while allowing your lower back to curve. Hug your knees in this position for 30 seconds. If this stretch eases the pain in your legs, repeat this position another 3 times.

Posterior pelvic tilt
Lie face up on your bed with your knees bent and your feet flat, and place your arms behind your head. Lower yourself until your entire lower back touches the bed, as you see in the photo. Hold this position for 5 seconds and then return to the start position. Repeat this exercise 10 times.

Herniated disc
These two press-up stretches can help create distance between the bulging discs in your spine. This relieves the pressure on the sciatic nerve.
Press-up
Lie on your stomach and position your elbows directly under your shoulders, placing your forearms flat on the bed parallel to each other. Lift your chest and stretch your spine from the tailbone to the top of your neck, slightly arching your back. Hold this position for 30 seconds while breathing deeply. If the pain in your leg subsides, repeat this exercise two more times. If you don't feel any relief, skip the press-up extension (the next and last exercise).

Press-up extension
Once again, lie face down with your hands flat next to your shoulders. Press your palms into the bed while lifting your upper body, making sure to keep your hips and pelvis on the bed. Stretch your spine from your tailbone to your neck while slightly arching your back. If you feel pressure on your lower back, stop lifting your chest. Hold this position for 10 seconds and then slowly lower yourself back to the start position. Repeat this exercise 10 times, making a set. Do 3 sets of this exercise in total.

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[www.keralites.net] Harsukh Bhai This Gujarat Man Spends 1.5 Lakh Every Year to Feed 3,000 Birds That Visit Him Everyday

Harsukh Bhai This Gujarat Man Spends ₹ 1.5 Lakh Every Year to Feed 3,000 Birds That Visit Him Everyday

Harsukh Bhai Dobariya from Junagadh district of Gujarat was awarded with Srishti Samman award for bird conservation by President Pranab Mukherjee this year.

Everyday, around 2,500 to 3,000 parrots, sparrows and other birds visit Harsukh Bhai's house.

Harsukh Bhai has been taking care of these birds for the past 17 years. It all started with just one cob of pearl millet that he had hung on his balcony. In 2000, Harsukh Bhai met with an accident because of which he had a fracture in his leg. While he was resting at his home, one of his friends got some pearl millet from his farm. Harshukh Bhai hung one of these cobs on his balcony, which soon attracted a parrot. In the coming days Harsukh Bhai was overjoyed to see the numbers increasing.

"On the second day there were two parrots, then three, then four and within a month there were around 100-150 parrots and sparrows visiting my balcony every day," he informs.

As the number started increasing, there was not enough space to feed the birds, so Harsukh Bhai got some old pipes, drilled holes in them and made a stand out of them. He fixes the pearl millet cobs on this stand and the birds feed on it comfortably.

Now, after 17 years, the stand is huge enough to hold 2,700 pearl millet cobs at once.

The family changes the cobs on the stand twice a day to let the birds feed on it.They feel the birds enjoy feeding on such stands as they feed on them all day.

Harsukh Bhai, who stopped his education after class 5 and joined his small family business, Gokul Gruh Udyog, spends Rs. 1.5 lakh to 2 lakh every year to feed the birds and is happy with the way even his grandchildren enjoy this hobby.

Bird House "Gokul Gruh Udhyog" video below

https://www.youtube.com/watch?v=_VfBkssDSE8 video

nitially, the family lived in a house in the middle of the city, which had a small balcony. As the number of birds increased, in 2012 Harsukh Bhai decided to shift to his own house built in the outskirts of the city.

He has setup a complex ecosystem around his home to attract and comfort the birds in over 4 acres of land.

Every year, his house plays host to more than 1,000 sparrows who then have young ones here.

He has developed a variety of potato that grows on the soil instead of under it.

He has also curated a plant whose leaves tastes just like garlic and is very good for health. He was awarded the Krishi Ratna by the Gujarat government for this.

"I believe that the blessings of these birds have always helped me to grow in my life. I think taking care of birds and animals is our duty," he concludes.

Contact Details –

Harsukhbhai Dobariya

Gokul Gruh Udyog,Ghanshyam Nagar,

Veraval Road, At. Po.Keshod, Tal. Dist:.Junagadh

Phone Number – 9638412929

Email – kripaldobariya@gmail.com

full article in the link below

https://www.thebetterindia.com/110166/harsukhbhai-dobariya-parrot-lover-junagadh-gujarat/

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[www.keralites.net] 12 Natural remedies to help prevent DVT

12 Natural Remedies to Help Prevent DVT

DVT, or Deep Vein Thrombosis, is a very common ailment that some 600,000 Americans are diagnosed with each year. When left undiagnosed, it can even lead to a life-threatening pulmonary embolism, which accounts for an astonishing 15% of all sudden deaths. Although many who suffer from the affliction are older, it could strike at any time in life. However, there are many important steps we can take and several useful changes we can make to our diets to prevent ourselves from suffering from DVT. After we consider its symptoms and causes, let's take a good look at this helpful list of 12 natural remedies you can use to prevent it before it occurs.

Note: This article only offers natural remedies that can help prevent DVT from occurring. These remedies are NOT a substitute for professional medical treatment. If you suspect you may have DVT, contact your doctor at once.

What is DVT?

When a person is healthy, the pulmonary artery funnels deoxygenated blood that is pumped from the heart to the lungs, where, by breathing, our blood gets the oxygen it needs before it's sent throughout the body. For this process, we have two types of veins, 'superficial', which we can see, and 'deep', which are hidden deep in our bodies. When we have DVT, blood clots (thrombi) form in our deep veins, especially the ones in our legs. If these clots break away and get carried through our bloodstream, they can travel toward the lungs along the pulmonary artery, causing a blockage known as a pulmonary embolism (literally, a lung blockage).

Symptoms

Here are some DVT symptoms to look out for:

* Acute swelling of one or both legs

* A heavy aching pain or tenderness, especially in your calf

* Warmer than normal skin around the region of the clot

* Redness (below your knee at the back of the leg) or discoloration

* Distension or enlargement of surface veins

*Increased pain when you bend your foot up towards the knee

Note: Half of DVT sufferers experience no symptoms at all. If you experience any of these symptoms it is highly recommended that you see a doctor immediately.

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Possible symptoms of a pulmonary embolism:

* Sudden shortness of breath

* Chest pains when breathing or coughing

* Dizziness or fainting

* A fast pulse

* Coughing-up blood.

Note: If you experience any of the symptoms of pulmonary embolism, you will require urgent medical attention.

Causes of DVT

The most commonly-cited cause of DVT is when a person has been sitting or was otherwise motionless for an extended period. Maybe you have been on a long journey, have suffered a lengthy illness preventing your normal exercise, or have adopted a sedentary lifestyle. In these cases, blood clotting is much more likely.

DVT can occur in apparently healthy individuals, but it is generally thought that those who smoke, have suffered from heart failure, a stroke, or cancer are at a greater risk for DVT. It can also arise in women who are pregnant or have recently given birth, individuals who have had recent surgery, or have had a leg or pelvis injury. People who have inherited particular problems or deficiencies (for example protein C or S deficiency, Dysfibrinogenemia, or have a non-O blood type) may have cause to research their family history, and check with their doctors.

WARNING: If you experience symptoms of DVT or pulmonary embolism, you should contact your doctor without hesitation. From there, your treatment will focus on preventing the clot (or clots) size from increasing and keeping it from breaking free and leading to a pulmonary embolism.

Treatments include:

* Blood thinners: Can be Anticoagulants like heparin and warfarin that reduce the speed at which clots can form, or can be antiplatelet drugs like aspirin which prevent blood cells from forming clots

* Clot buster drugs: Powerful heart medications that are delivered intravenously to break up blood clots

* IVC filters: Temporary or permanent devices inserted into the inferiorvena cava (the body's largest vein) to trap clots

* Graduated compression stockings (as often provided on long-haul flights): apply lower pressure around the knees and higher pressure around the ankles to improve blood flow.

Natural Remedies for Prevention of DVT

Of course, it is always important to keep your body balanced, such as your blood becoming neither too thick nor too thin. For example, we must include both vitamin E and vitamin K in our diet, because the former thins out our blood, whereas the latter thickens it. Use the following tips in moderation to keep your body in perfect harmony:

1. Cayenne

Cayenne pepper is an incredible pain reliever and blood thinner, which is just perfect for staving off DVT. It contains capsaicin as an active agent, and will reduce blood cholesterol and fibrin, which is needed to form clots. It does wonders for your heart too, improving its performance and giving it the strength it needs.

Note: Cayenne pepper should be avoided by those who are pregnant or still breastfeeding.

2. Garlic

Garlic, as an anti-thrombotic, will naturally keep clots from forming, and it even keeps blood pressure down. Eat two or three raw garlic cloves before your breakfast, and use cooked garlic in meals as often as you can during the week.

3. Ginger

We know that lemon water can be a vital drink, while ginger is a natural blood thinner that also blocks vitamin K, which is involved in clot formation. Why not try adding a nice glass of lemon water with chopped ginger to your morning routine? As the day goes by, brew a few cups of ginger tea to make sure you get as many benefits as you can from this most marvelous of roots.

4. Broccoli

Because it is rich in fiber content, broccoli is highly recommended for those who suffer from cardiovascular problems, as well as providing many other health benefits. As raw broccoli in particular offers more nutrition, why not make yourself a crunchy home-made broccoli salad?

5. Celery

As commonly known, you burn more calories while digesting celery than you consume. This healthy plant can also help keep levels of the stress hormone, cortisol, in check, preventing thinning of the blood vessels. A lack of cortisol has even been linked to worsening memory, increased weight gain, cholesterol, heart disease and plenty more frightening health problems, so celery is a great natural resource.

6. Vitamin C-rich foods

Vitamin C helps maintain a proper vascular state, meaning your body's amazing network of blood vessels is working well. Eat lots of good fruits and vegetables to make sure you get enough vitamin C in your diet. Some fruits and vegetables that are rich in vitamin C are strawberries, pineapples, kiwis, oranges, cantaloupe, papayas, bell peppers, Brussels sprouts and cauliflower.

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7. Spinach

No, it won't necessarily turn you into Popeye, but spinach will certainly help keep your blood pressure down thanks to its high fiber content. It's also full of nutrients like magnesium, potassium, and folate. Controlling your blood pressure will go a long way towards maintaining healthy blood circulation.

Note: Spinach is rich in vitamin K, which can thicken blood, so eat it in moderate amounts and balance your meals with a lot of vitamin E-rich food. After all, we want to avoid making our blood too thick.

8. Rosemary

In rosemary, there is a flavonoid, diosmin, which aids blood flow by minimizing capillary fragility. Since it is high in vitamin B6, it will help the protein in your red blood cells, hemoglobin, carry oxygen throughout your body. As an added bonus, rosemary can even be used to preventhair loss, so it would definitely be worth making garden space for growing this invaluable herb.

9. Omega 3 Fatty Acids

Mainly found in fish, Omega 3's healthy fats, which also keep cholesterol down, can prevent your blood from clotting. Eat fish two or three times a week by including anchovies, salmon, tuna, mackerel, lake trout or herring in your diet. You will also reap many other health benefits.

10. Vitamin E-rich food

Vitamin E contains special antiplatelet and anticoagulant properties that are effective in preventing clots. So when you're buying groceries, keep in mind foods rich in vitamin E, such as avocados, olive oil, whole grains, sunflower seeds, walnuts, almonds, coconuts, and hazelnuts.

11. Turmeric

Turmeric's active agent is curcumin, which also acts as a natural blood thinner and circulation-enhancer. Savor the taste of the Orient with this old Indian spice by adding a teaspoon of turmeric powder into a cup of hot milk with a drop of honey for sweetness.

12. Regular Exercise

Since the most common cause of bad circulation is lack of exercise, it is logical that the best prevention is the reverse: lots of good, honest exercise. If your pulse remains vigorous and steady throughout the day, your circulation will be consistent. So, as it's important to keep active, check out our handy guides for walking, swimming, yoga, and aerobics, and our interactive guide for full body workouts. Just don't do anything too strenuous without consulting your doctor.

Bonus Recipe: Try This Delicious and Natural DVT-Staving Smoothie