Email OF The Day: 10/29/19

Tuesday, 29 October 2019

[www.keralites.net] : B A C K P A I N

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Subject: B A C K P A I N

Easy and Effective Back Exercises
Back pain is one of the most persistent, chronic pains we must deal with in our lifetime, and we'd be hard pressed to find someone who hasn't had to deal with them from time to time. That is why it's important to work on the right areas and muscles that not only prevent muscle pain by lowering the stress on our back and lower back areas of the spine, but also help to alleviate the pain that comes with it.
Here are 4 simple yet effective exercises you can perform a few times a week to protect your back in the present and in the future...

The Bridge

1. Lay on your back, feet on the floor, knees bent, legs slightly apart, at the width of your hip.

2. Clench your buttocks and lift it upwards, slowly, vertebra by vertebra, until you get to about shoulder height.

3. Count slowly to 3 and slowly lower yourself, vertebra by vertebra, while keeping your stomach muscles clenched.

How Much: Do this 10-12 times for a complete session.

What it does: This exercise neutralizes the daily stress the spine deals with. It stretches the muscles that bend the thigh and stengthens the back stabilizers and the lower back muscles. Also, it works your stomach muscles to keep your balance and keep more pressure off your back.

Note: Remember to be patient and go slow.

The Ox

1. Stand on six (hands, knees, tip of feet) touching the ground, knees at hip height, your elbows a bit bent, your palms at a height with your shoulders. Keep your stomach tight but don't move your back of twist your hip.

2. At the count of 3, raise opposite hand and leg to a horizontal level and keep them there for 3 seconds.

4. Slowly and patiently, raise that time up to 10 seconds. Add a motion of raising and lowering your opposite hands and legs, while keeping your stomach tight and your elbows locked.

How Much: Repeat this 6 times for each side.

What it does: Strengthens your core muscles, strengthens the area of the shoulders and the stabilizing muscles, improves on posture and coordination - to help the spine perform day to day activities such as walking, running, dancing or carrying.

Side Position

1. Lay on your right side in a straight line, legs continuing the line of your main body. Lean on your arm, while you make sure the elbow is at a straight line under your shoulder.

2. Clench the stomach muscles lights and gently lift your hip from the floor.

3. Hold this position for 20-40 seconds (according to your progress) and gently lower yourselves (no dropping down!).

How Much: Do this 3 times for each side.

What it does: The exercise builds up the strength and stamina of the stabilizing muscles, strengthening your waists and lower back.

Forward Lunges

1. Stand up straight and put your hands on your waists.

2. Make a lunge forward, while bending the knee on the forward leg to 90 degrees and bending the knee on the back leg until it comes close to the floor.

3. Again, do NOT hurry. Do this slowly, and remember it's important to keep stability, no wobbling. Keep your stomach tight.

How Much: Do this 8-10 times for each leg.

What is it good for: The exercise improves the body's posture and strengthens your control of your core muscles. This is key to protecting the spine while walking, running or climbing stairs. The exercise uses all the important stabilizing muscles.

Tip: Try to get to a stage where you can actually touch the floor with the knee of your back leg.

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[www.keralites.net] Nine Foods That Prevent and Combat Diabetes!

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at Prevent and Combat Diabetes!

Can controlling your blood sugar levels and preventing Diabetes complications can be as simple as eating the right foods?

The answer is yes. Certain foods are overflowing with nutritional substances that stabilize the blood sugar levels, protect out heart, and even save our vision from the harmful effects of Diabetes.

The following 9 foods can give us all a great advantage in our war against Diabetes:

1. Apples

At a long-term research in Finland, researchers found that men who ate the largest amount of apples had 20% less diabetes or heart associated death. Their research indicated that the active ingredient responsible for this was quarastin.

If you can't find apples or don't like them (rare but happens), other lesser but still good sources of quercetin are onions, tomatos, green vegtables and forest berries. So yes kids, your mother is right, eat more greens!

2. Cinnamon

A research in Mariland, at the Human Nutrition institute, found that if you add just half a spoon of Cinnamon a day to your diet, your cells will gradually become more sensitive to insuling. This means that they will metabolise sugar into energy in a more efficient process, and so will control the blood sugar levels better.

Diabetes patients who received an extract of cinnamon every day for 40 days straight experienced a noticeable reduction of sugar levels in the blood after eating, as well as marked improvements to the health of their hearts.

Don't forget - You can add cinnamon to almost anything. So keep it handy when cooking and add just a bit every day, it may prolong your life!

3. Citrus Fruits

As you may already know, people who suffer from diabetes often have a shortage in vitamin C. So citrus fruits, chalk full of vitamin C as well as loads of antioxidants - are a great choice.

More importantly - Yummy.

4. Cold Water Fish

As if getting Diabetes isn't hell enough, those that suffer this disease have doubled their chance to suffer from heart disease. That is why a diet rich in the Omega-3 amino acid, also known as 'the good fat' in cold water fish, can help reduce the levels of 'bad' cholesterol while raising the levels of 'good' cholesterol.

5. Foods rich in fiber

Not only does it help reduce those frequent trips to the bathroom, but a research at the unviersity of Texas found that people who have raised their daily fiber intake from 24 grams to 50, have experienced dramatic improvements to their blood sugar levels. In fact, the fiber rich diet is no less effective than certain diabetes medicines.

6. Legumes

Legumes are a great addition to soups, salads and a variety of other foods. This low fat, low calorie ingreidient is also rich in fiber and proteins, and helps to reduce the risk of diabetes and cardiovascular diseases. The fibers slow the release of glucose to the blood, which prevents the rise in blood sugar leve

8. Dark Chocolate

Researchers at Tufts university found that dark chocolate can improve the cells sensitivity to insulin (much like cinammon as we've mentioned) and may reduce the risk of diabetes.

Dark chocolates, especially those that haven't gone through much processing, tend to contain more of substances called flavonoids, as well as less saturated fat than does milk chocolate. However, Cocoa powder and baking chocolate may offer a higher concenrtration of flavonoids than dark chocolate does. To those who like White chocolate, we have bad news - they typcially contain none.

7. Green Tea

Research shows that chronic inflammation caused by fat-rich foods, little to no excersize and a diet lacking in the proper amounts of fruits, vegetables and 'good' fat - can increase your chances of getting hit with a cardiovascular disease and sabotage the body's attempts to absorb the sugar in your blood.

Simple solution: Drink green tea and orange juice. They are filled to the brim with substances that prevent and fight inflammation.

The green tea is also a wonderful source of antioxidants.

9. Vinegar

Two spoons of vinegar taken before a meal can help reduce our blood sugar levels, according to a research held at the university of Arizona, testing three groups of people: Healthy, Showing early diabetes signs, and full on diabetes.

The results: An hour after taking the vinegar, the diabetes patients had a 25% reduction in their blood sugar levels. To the healthy and those with early signs of diabetes the news was even better - A 50% reduction in their blood sugar levels.

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[www.keralites.net] F Remedies for Dark Circles and Puffy Eyes!

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Remedies for Dark Circles and Puffy Eyes!

One of the main reasons that we get dark circles around are eyes is genetics, but also getting older, dry skin, crying, long hours facing a computer screen, stress, lack of sleep and an unhealthy diet. Men and women from different age groups can suffer this problem, and even though it's not a health risk, no one looks to look exhausted and tired.
Luckily, there are a number of handy home remedies that'll get rid of those dark shadows with a few common ingredients found in any home.

1. Turmeric

Turmeric has both antioxidants and anti-inflammation properties and so can be used to freshen your skin and fix that tired look. Take the powder and mix it with pineapple water to create a thick mix. Smear the mix under your eyes, leave for 10 minutes and then wipe with a moist, soft cloth. Aside from removing the circles, it will soften your skin. Use daily until you see the desired effects.

2. Raw Potato

Potatoes have natural bleaching agents that can help you brighten up those circles. Take 1-2 cool potatoes and smash them until you can get the juice out. Now, dip a cotton ball in the potato juice and put on your (closed) eyes. Make sure the juice covers the black circles as well as the lids. Leave for 10-15 minutes and then rinse your eyelids well with cold water. If you don't want to use the juice, you can also just slice it like the cucumber with the same process, but the juice will be more potent.

3. Tomatoes

Yes, tomatoes too can help lighten the skin under your eyes. Take a spoon of tomato juice andmix with one spoon of lemon juice. Put the mix (using cotton balls again) gently on the eyes and leave for 10 minutes. Then, rinse with clean water. Do this twice a day to get rid of puffiness and dark skin.

4. Rose Water

A quick fix for those circles makes use of the great skin care charachteristics of rose water. Take cotton bandages and soak them in rose water for a few minutes. Then, place them on your closed eyelids for about 15 minutes. The rose water also have a calming effect on the eyes and the skin around it. This solution can remove the dark circles completely if used twice a day for several weeks.

5. Almond Oil

Almond oil is another natural ingredient that benefits the delicate skin around our eyes. Regular use of almond oil can brighten the skin as well as nourish it. Take a little almond oil, place on the dark circles and gently massage it into the skin. Leave it overnight and wash with cold water in the morning.

Do this every day until the circles are completely gone. If you don't have almond oil, you can also use a Vitamin E enriched oil.

6. Lemon Juice

The high vitamin C content in lemon juice can serve to remove the circles. Dip a cotton ball in fresh lemon juice and apply to the skin around your eyes for 10 minutes before washing it off.

Another option is to make a thick mix by mixing one table spoon of lemon juice with 2 table spoons of tomato paste, a smidgen of humus flour and turmeric powder. Smear the mix gently around the eyes and leave on for 10-15 minutes, then wash with clean water. Repeat this 2-3 times a week and the skin will soon become much lighter.

7. Cold Water

Cold water can narrow the blood vessels underneath the eyes and help reduce puffiness and dark circles. Dip a clean, soft cloth in cold water or milk and put directly on the eyelids for several minutes.

Another option is to wrap a few ice cubes in a soft cloth and hold them under the eyes. A bag of frozen peas, of cold tea or even a cold spoon can also help. Repeat this 3-4 times a week for several weeks.

8. Apple

An apple too can provide a natural solution for removing those stubborn circles. Slice them up thickly and put under your eyes for 30 minutes before washing with cold water. Put some relaxing cream after this is done.

A second course of action is to make a mash of green, cooked apples and put under the eyes for half an hour, then wash with lukewarm water.

9. Mint

Mint has a cooling effect on the skin that naturally removes the dark skin. Take a few fresh mint leaves and mash them gently. Smear the mix on your eyes and leave for 10-15 minutes. Gently rub away with a clean cloth.

Another option is adding mint leaves to tomato juice and smear under the eyes, leaving it for several minutes and then washing with cold water.

10. Cucumber

The cucumber is an age old solution for black circles. It is good at making your skin look lighter. For a quick fix for those circles, take a fresh cucumber and slice it into thick slices. Put them in the fridge for 30 minutes, then put the slices on the area of your eye for 10 minutes and rinse with water. This solution has a calming and refreshing effect.

Another option is to mix cucumber juice with lemon juice in equal amounts, and use a cotton ball to apply to the skin underneath the eyes. Leave the cotton on for about 15 minutes and then rinse with water. Do this every day for a week and the puffiness, as well as the dark areas, will shy away.

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